Your Healthy Holiday Magazine : simplebooklet.com

ONE BIG FA M I LY ONE BIG C O M M U N I T Y Contents For the Love of Natural Health Health First Network is a Canada wide organization of Independent Natural Health and Wellness Retailers whose first love is to help people in their communities live naturally healthier lives Our Members offer local communities a trusted place for natural health supplements organic foods and health and beauty aids along with the Health First brand of specialty natural health products SOMETHING NEW IS ON OUR SHELVES RECIPES ARTICLES HEALTHY TIPS WELL BEING 6 Hindsight 2020 8 Say Yes to Joy This Season 4 Health First Network THE HEALTH FIRST PRODUCT COLLECTION YOU KNOW AND LOVE IS BEING GIVEN A FACELIFT Something New is On Our Shelves 24 Optimizing Immune Health for The Holidays For over 20 years Health First Network has been building healthier Canadians by providing personalized advice and end to end natural health solutions in communities across our great country 12 Days of Giving To kick off the holiday season we re giving away 12 prizes from some of our cherished vendor brands geared towards helping you to manage stress and optimize immune health during this busy time of year From December 1 to 12 we ll be giving away a different prize pack each day Head to healthfirst ca to check out the prizes and enter for your chance to win We will choose one lucky winner daily GOOD LUCK No purchase necessary Visit healthfirst ca for contest rules and regulations 10 Tasty Holiday Gifts Everyone Will Love 26 Natural Beauty Gifts to Give and Get this Season 30 Get Through the Holidays with More Calm 12 Holiday Recipes 32 Have Yourself a Merry Holiday Season 34 Rainbow Superfoods for Immunity 28 Beat Holiday Stress with a Healthy Gut healthfirst ca 3

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HEALTH FIRST NETWORK REIMAGINED The Health First Network of independent natural health retailers shares a passion for helping the people in their communities live healthier lives In communities across Canada Health First Member Stores offer a trusted place for education advice and safe and effective natural health supplements from top Canadian brands plus the Health First exclusive product collection COMMUNITY IS AT THE CORE OF OUR BEING SO WE VE TAKEN OUR MEMBER COMMUNITIES AND PUT THEM RIGHT ON THE BOTTLE Our new Health First product packaging now showcases every Canadian community that is supported by a Health First Member Store We wanted to create something beautiful to reflect the beauty that surrounds each one of us in our own communities and enriches our lives We hope that you will be proud to showcase our Canadian made products in your natural medicine cabinet Ask your local Health First Member Store about the Health First products that can help you live the healthier life you are striving for Visit healthfirst ca to find your nearest Health First Member Store Follow us on Note that our new packaging will appear on Health First Member Store shelves gradually throughout 2021

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you will feel when life throws challenges your way If someone really went above and beyond to help you out this year consider sending a note of thanks 3 There are healthy and unhealthy ways to manage stress Hindsight 2020 BY LEIGH MATTHEWS The first year of this new decade has presented all of us with a wide variety of challenges in both our personal and professional lives However difficult times can lead to innovation gratitude and a greater appreciation of community and chosen family As the year comes to a close it s a good time to reflect on the lessons learned and the opportunities for the year to come Here are five of my big takeaways from 2020 1 Spend time outdoors 2 Appreciate chosen family I ve long been a nature lover but this year has made me truly appreciate the beauty and opportunities in my backyard Whether it s planting and tending a garden strolling along a beach hiking up a mountain or kayaking in the ocean meeting friends and family at a distance outdoors for regular visits has been more important than ever In fact one of my favourite things this year has been seeing some of the less active folks in my life discover a greater love for the outdoors Going for paired or group walks hikes and other outdoor adventures is a great way to stay physically fit and build and maintain community which also supports mental health If like me you live in a different country or maybe just another province from your family of origin I m guessing you ve grown much more appreciative in recent months of the chosen family and community close by Acts of service and care are vital for any strong resilient community 6 healthfirst ca Whether you ve reached out to check on elders youth peers or neighbours in recent months or had someone reach out to you with an offer of support take a moment to consider your village This network often gets overlooked but the more you build and maintain chosen family close by the more prepared and supported Near the start of the year there was a sense perhaps that our new normal would only last a matter of weeks maybe a few months at most Now that we re rounding out 2020 most of us have accepted that the new normal is here to stay for the foreseeable future which necessitates a bit of mental and emotional gymnastics This year has asked a lot of all of us We surrendered to a degree of uncertainty about the future figuring out what is and is not within our control and shuffled our priorities The coping strategies many of us turn to for short term stress tend to look somewhat different to those that are helpful for longer term stress While there s something to be said for pouring a glass of wine and binging on a TV show this isn t a healthy stress management strategy for months or even days on end Instead picking up that hobby you ve always meant to try signing up for an online course rejigging your career or even moving to a different type of housing situation or other city might offer greater opportunities for a calmer happier and healthier outlook for 2021 4 No space is too small for a workout OK so this one is a bit silly but I have never in my life seen so many innovative home workout videos as I have this year Whether it s grandparents using tape to mark out an obstacle course around a small apartment to help a toddler burn off some energy or someone running a fundraising marathon in the stairwell

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of their apartment building I ve been eminently impressed at people s creative use of space to stay physically active and healthy while staying away from the gym and playgrounds If you have a habit of resolving every January to hit the gym more maybe 2021 is the year to take some inspiration from those folks doing full on workouts at home Fill up some old juice jugs with water to create weights rig up a chin up bar and have a living room dance party with your kids to burn off some holiday calories get your heart pumping and give your cardiovascular system a boost 5 Good health is a gift to be treasured and cared for We have all seen the devastating deadly consequences of underlying health conditions and infirmities this year If you are fortunate enough to be in good health let 2020 be a reminder to appreciate that fortune and make Breakthrough in healthy choices for years to come This might mean eating your eight fresh fruits and vegetables a day choosing whole grains and lean ideally plantbased proteins and avoiding refined carbohydrates sugars saturated and trans fats in addition to getting regular exercise and adopting healthy stress management strategies Good health also depends on getting regular checkups to make sure small health concerns don t turn into bigger problems down the line In addition you might want to consider adding natural supplements to your daily routine such as the antioxidant bioflavonoid quercetin which can help support healthy blood vessels offer relief from seasonal allergies and support the immune system when taken in a bioavailable form such as LipoMicel Quercetin 1 2 3 If you re living with underlying health concerns this year may well have posed additional challenges These ABSORPTION TECHNOLOGY Until now one of the biggest challenges with quercetin has been its lack of water solubility We have overcome this challenge via our latest technology a unique liquid micelle matrix This groundbreaking process solubilizes quercetin into liquid allowing it to be absorbed up to 10x better than regular quercetin might relate to delayed surgery difficulty getting timely care and financial hardships affecting your ability to manage your health as well as you d like The new year can be a time for renewal an opportunity to ask for help if needed or the chance to try a different tact This might mean making changes to your diet and lifestyle talking to your doctor about a different treatment approach and using with doctors approval natural supplements specially formulated with your particular health challenges in mind REFERENCES 1 Patel RV Mistry BM Shinde SK et al Therapeutic potential of quercetin as a cardiovascular agent Eur J Med Chem 2018 155 889 904 2 Wu W Li R Li X et al Quercetin as an antiviral agent inhibits influenza A virus IAV entry Viruses 2015 8 1 6 3 Mlcek J Jurikova T Skrovankova S et al Quercetin and its anti allergic immune response Molecules Basel Switzerland 2016 21 5 623 What does BLOOD VESSEL PROTECTION mean to YOU and ME The unique antioxidant effect of quercetin supports healthy blood vessels by reducing the impact of oxidative damage to blood vessel walls Such protection even extends to the capillaries which supply nutrients and oxygen to every cell in the body The system of blood vessels in the human body measures over 96 000 km Blood vessels responsible for delivering oxygen and nutrients to every cell and can be found in every square inch of the body naturalfactors com

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symptoms such as hot flashes and night sweats6 Hormone dysfunction PMS 7 Crave stimulants caffeine sugar salt 8 Insomnia interrupted sleep irritability9 Fatigue exhaustion10 Difficulty handling stress11 Say Yes to Joy This Season Dealing with everyday demands from our family and friends as well as the ups and downs and twists and turns of daily life can cause a great deal of emotional and physical stress Not to mention being constantly bombarded with stimulation caused by social media traffic noise and light pollution and the effects of a global pandemic As we enter the holiday season you don t have to look far to find additional stressors Luckily we have an internal response mechanism in our bodies that helps us to deal with stress via the HPA Axis This is a complex set of direct influences and feedback interactions among three parts of the body the hypothalamus a small area of the brain the pituitary gland and finally our hard working adrenal glands The big players in this response are our adrenal glands They sit right on top of our kidneys and produce 8 healthfirst ca stress hormones such as cortisol adrenaline and epinephrine They are also our back up hormone system and help in producing DHEA testosterone progesterone and estrogen The adrenal glands are tiny but play a big role in our livelihood energy and mood 1 We really need to look after them Problems arise when the HPA Axis and adrenal glands get overburdened with more demand than we can manage and the adrenals are constantly stimulated to secrete hormones to help us cope This can lead to excess cortisol in the body overactive adrenals or even worse tired adrenals where we have trouble managing the stress response and they risk becoming underactive 2 If our cortisol level is low we may experience fatigue gastrointestinal distress dizziness headaches and body pain 3 Symptoms of adrenal fatigue include Inflammation4 Belly fat and weight gain5 Increased severity of menopausal We need to take action to get ahead of stress before it goes too far and symptoms start to set in If you know you are the type of person who takes on too much has difficulty saying no often feels overwhelmed and also tends to be hard on yourself it s time to take measures into your own hands Tips for improving stress resilience 1 Learn to say no to extra tasks 2 3 4 5 6 and requests and carve out some time for yourself daily Breathe incorporate meditation yoga and other balancing activities to help ground you and keep you in the moment Sleep just 8 hours a night can do wonders for your wellbeing Ensure you are sleeping in a dark room don t eat or exercise too late at night and avoid stimulants like caffeine after noon Eat colourful natural foods and avoid processed sugar laden foods Take a multi vitamin with minerals daily making sure it includes vitamin C B vitamins and magnesium Support your HPA Axis and adrenal glands with important nutrients found in stress support supplements Your local health food store can help you find the right supplement combination to support your busy

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lifestyle Look for ingredients such as adaptogenic herbs like Rhodiola Suma Schisandra Berries and Sensoril Ashwagandha Combinations like these can help offer your body and adrenals much needed support and balance including Helping to relieve symptoms of mental fatigue related to stress Supporting cognitive function Supporting physical stamina Supporting mental focus and mental stamina Helping to temporarily relieve symptoms of stress Now is the time to look after yourself and enjoy life and the holiday season the way you ve always wanted to REFERENCES 1 Aldosterone Cortisol and Androgens John Hopkins Medicine Adrenal Glands Accessed May 20th 2020 at https www hopkinsmedicine org health conditions and diseases adrenal glands 2 Tomas C Newton J Watson S 2013 A review of hypothalamicpituitary adrenal axis function in chronic fatigue syndrome ISRN neuroscience 2013 784520 https doi org 10 1155 2013 784520 3 Thau L Gandhi J Sharma S Physiology Cortisol Updated 2020 May 29 In StatPearls Internet Treasure Island FL StatPearls Publishing 2020 Jan Available from https www ncbi nlm nih gov books NBK538239 4 Janssens K et all Symptom specific associations between low cortisol responses and functional somatic symptoms The TRAILS study Psychoneuroendocrinology Volume 37 Issue 3 March 2012 Pages 332 340 5 Glaser R Kiecolt Glaser J K 2005 Stress induced immune dysfunction implications for health Nature Reviews Immunology 5 3 243 251 https doi org proxy library brocku ca 10 1038 nri1571 6 Pasquali R Vicennati V Cacciari M Pagotto U 2006 The Hypothalamic Pituitary Adrenal Axis Activity in Obesity and the Metabolic Syndrome Annals of the New York Academy of Sciences 1083 1 111 128 https doi org 10 1196 annals 1367 009 Manage stress naturally and get better sleep Better health begins with Smart Solutions TM 7 Woods N Carr M Tao E Taylor H Mitchell E 2006 Increased urinary cortisol levels during the menopause transition Menopause March April 2006 Volume 13 Issue 2 p 212 221 doi 10 1097 01 gme 0000198490 57242 2 8 Yamei Huang Renlai Zhou Mengying Wu Qingguo Wang Yan Zhao 2015 Premenstrual syndrome is associated with blunted cortisol reactivity to the TSST Stress 18 2 160 168 DOI 10 3109 10253890 2014 999234 9 Ventura T Santander J Torres R Contreras A 2014 Neurobiologic basis of craving for carbohydrates Nutrition 30 3 252 256 https doi org 10 1016 j nut 2013 06 010 10 kerstedt T 2006 Psychosocial stress and impaired sleep Scandinavian Journal of Work Environment Health 32 6 493 501 Retrieved March 24 2020 from www jstor org stable 40967601 11 DeMorrow S 2018 Role of the Hypothalamic Pituitary Adrenal Axis in Health and Disease International journal of molecular sciences 19 4 986 https doi org 10 3390 ijms19040986 Reduces symptoms of stress Supports cognitive stamina function Reduces mental fatigue sleeplessness SmartSolutions com smartsolutionsca

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Tasty Holiday Gifts Everyone Will Love Good things come in small packages Fill your favourite foodie s stocking with these irresistibly delicious treats perfect for everyone on your list 1 MADEGOOD SOFT BAKED COOKIES These cookies from MadeGood taste just like they are homemade soft moist and tender just how Santa likes them Low in sugar gluten free and packed with a serving of hidden vegetables these cookies make the perfect stocking stuffer 3 GOOD TO GO SOFT BAKED BARS Add extra joy into your stockings this year with GOOD TO GO soft baked bars Only 2g of sugar gluten free vegan peanut free and Ketocertified it s the perfect feel good snack that tastes like cake and comes in 8 delicious flavours 2 ALTER ECO ORGANIC GRASS FED MILK CHOCOLATE BARS Just in time for gift giving Alter Eco has created a new twist on Milk Chocolate with their Grass Fed Milk Collection Everything you know and love from Alter Eco but now in a milk chocolate bar Grass fed is well fed just like your loved one s should be this holiday season 4 PURICA ZENSATIONS What happens when you mix the symphony of eight medicinal mushrooms and the Ayurvedic herb ashwagandha with the magical taste of cacao You get PURICA Zensations Universal Harmony It s the perfect way to curl up with a nourishing and delicious cup over the holidays 5 ENDANGERED SPECIES OAT MILK CHOCOLATE BARS These plant based oat milk chocolate bars from Endangered Species are so smooth sweet you ll think its milk chocolate The same fair trade and non GMO bars you know and love but now they re vegan 6 GOLI APPLE CIDER VINEGAR GUMMIES With all the age old benefits of apple cider vinegar and none of the sour taste Goli Apple Cider Vinegar Gummies are vegan non GMO gluten free and are packed with essential superfoods 7 WEDDERSPOON ORGANIC MANUKA HONEY DROPS Soothe away the winter blues and your throat at the same time with these delicious highly effective Organic Manuka Honey Drops from Wedderspoon These drops are made with simple natural ingredients to help calm and provide seasonal relief 8 CHIMES GINGER CHEWS Fill those stockings with the spicy ginger flavour of Chimes Naturally warming and soothing just what everyone needs during the chilly winter months 9 FATSO HIGH PERFORMANCE PEANUT BUTTER What fits perfectly into the foot of a stocking and will make Christmas morning pancakes extra special A jar of FATSO of course Try our new and improved Cocoa Fatso blended into a cup of hot chocolate and start a new peanut butter inspired holiday tradition 10 healthfirst ca

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SWEET POTATO HEMPSEED DIP with NUTIVA INGREDIENTS 4 cups cubed sweet potato 4 cups cauliflower florets 1 Tbsp Nutiva Coconut Oil 1 white onion 5 cloves garlic 2 tsp chipotle pepper 2 tsp cumin 2 limes 1 4 cup Greek yogurt 1 3 cup hempseeds 1 Tbsp hempseed oil Salt pepper to taste DIRECTIONS Add cubed sweet potatoes cauliflower florets and salt to boiling water Cover cooking until softened Drain and cool In a skillet heat Nutiva Coconut Oil and saut chopped onion until browned Add garlic and saut for 30 40 seconds Transfer to food processor Add all ingredients except the hempseeds and hemp oil and blend until smooth Add in hempseeds and oil Pulse until fully combined Serve with Superfood Seed Crackers SUPERFOOD SEED CRACKERS with NUTIVA INGREDIENTS 1 cup sunflower seeds 1 cup rolled oats 1 2 cup flax seeds 1 2 cup hemp seeds 1 4 cup chia seeds 1 4 cup sesame seeds 1 3 cup pumpkin seeds 4 Tbsp psyllium husks 1 1 2 tsp salt 1 Tbsp maple syrup 3 Tbsp Nutiva Coconut Oil 2 1 4 cups water DIRECTIONS Preheat oven to 350 F and line two 9 1 2 x 13 inch baking sheets with parchment paper Mix all dry ingredients in a bowl In a small bowl combine maple syrup and Nutiva Coconut Oil with water Add liquid to dry ingredients Soak for 2 hours until dough sticks together Spread evenly 1 4 thick or less onto parchment paper lined baking sheets Score the dough into desired shapes and sizes Nutiva SW E E T P O TAT O H E M P S E E D DI P A N D SUPERFOOD SEED CRACKERS 12 healthfirst ca Bake 20 minutes on one side Gently flip and peel the parchment paper off Bake on the other side for 15 20 minutes until crispy and dry Cool before serving

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VEGAN DEVILED POTATO BITES with EARTH BALANCE INGREDIENTS 15 new or small potatoes halved 2 Tbsp Earth Balance Original Buttery Spread 1 can 15 oz chickpeas drained rinsed 1 Tbsp lemon juice 2 cloves garlic 1 Tbsp tahini sesame seed butter 2 tsp Dijon mustard 1 tsp ground turmeric 1 tsp pure maple syrup 1 4 tsp ground red pepper 2 Tbsp water DIRECTIONS Preheat oven to 400 F and line a baking sheet with parchment paper Toss halved potatoes with Earth Balance Original Buttery Spread and place cut side up on tray Bake for 40 minutes until forktender Remove from oven and set aside to cool for 5 minutes Once cooled scoop out a small section in the middle of the potatoes reserving the scooped out portion for later use While potatoes are cooling combine chickpeas lemon juice garlic tahini Dijon mustard turmeric maple syrup and cayenne pepper in a food processor blending until smooth Add scooped out potato and blend again until smooth Add water a little at a time to reach desired consistency Season if desired with salt and pepper Spoon mixture into a piping bag fitted with a star tip and pipe into the cavities in the potatoes Sprinkle with smoked paprika and chopped chives Serve warm Earth Balance V E GA N DE V I L E D P O TAT O B I T E S healthfirst ca 13

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CHEEZY APPLE CRANBERRY QUINOA STUFFED SQUASH with DAIYA INGREDIENTS 4 slices Daiya Cheddar Style Slices 2 medium sized acorn squash halved lengthwise and seeded 2 tsp coconut oil 1 large onion thinly sliced 1 medium sized apple peeled cored and diced 1 cup prepared quinoa 1 4 cup dried cranberries salt and pepper to taste DIRECTIONS Preheat your oven to 400 F and line a large rimmed baking sheet with parchment paper or lightly grease it with oil Place the squash halves cut side down on the baking sheet and bake for 30 40 minutes or until the halves are tender and golden brown around the edges While the squash roasts prepare the stuffing Melt the coconut oil in a large skillet over medium heat and add the onions once the oil is nice and hot Decrease the heat and continue cooking until the onions have turned golden brown stirring regularly to prevent burning Add the diced apple and continue cooking until soft about 5 minutes Stir in the cooked quinoa cranberries and salt Set aside Daiya CHEEZY APPLE CRANBERRY QUINOA STUFFED SQUASH 14 healthfirst ca Once the squash is done turn each piece cut side up on the baking sheet and fill it with stuffing Top with one Daiya Cheddar Style Slice and return to the oven for about 10 minutes or until the cheese has melted Allow the squashes to cool a bit and serve warm

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TURMERIC GOLDEN MYLK SNACK BITES with BOTANICA INGREDIENTS 1 cup Medjool dates pits removed 1 2 cup almond flour 1 4 cup cashew butter 3 Tbsp Botanica Turmeric Golden Mylk powder 2 Tbsp ground flax seeds 1 tsp vanilla extract 1 2 tsp ground cinnamon Pinch sea salt DIRECTIONS Place all ingredients in a food processor Process for 30 seconds to 1 minute to fully combine the ingredients The mixture is ready when the dates have completely broken down and the dough has a fine crumbly texture that sticks together when pinched Use a tablespoon to scoop portions of the dough Press and roll the dough between your hands to form an even ball Set on a plate and repeat with the remaining dough If you would like to roll your bites in shredded coconut do that now Set plate in the fridge for 30 minutes to set Enjoy Can substitute with tahini or almond butter although it will affect the flavour profile of the bites Botanica TURMERIC GOLDEN MYLK SNACK BITES healthfirst ca 15

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PINK TINSEL LEMONADE COCKTAIL with R W KNUDSEN INGREDIENTS 4 oz Santa Cruz Organic Lemonade 1 oz R W Knudsen Organic Cranberry Juice 1 oz R W Knudsen Pomegranate juice 2 oz vodka optional 6 frozen cranberries Lemon twists for garnish DIRECTIONS Combine lemonade cranberry and pomegranate juice vodka and cranberries in shaker Shake to combine Divide into two glasses Garnish with frozen cranberries and lemon twist MISTLETOE MULE with R W KNUDSEN INGREDIENTS 1 Tbsp turbinado sugar 2 oz Santa Cruz Organic Pure Lime Juice 2 oz R W Knudsen Organic Cranberry Cocktail 1 1 2 oz vodka optional 2 oz R W Knudsen Sparkling Organic Pear 1 large stem fresh rosemary Lime wedge for garnish DIRECTIONS R W Knudsen P I N K T I N S E L L E M O N A D E C O C K TA I L MISTLETOE MULE 16 healthfirst ca Muddle sugar and fresh rosemary together in shaker Add lime juice cranberry cocktail and vodka Shake well Pour into glass and top with sparkling organic pear Garnish with lime wedge and sprig of rosemary

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EGGNOG SPICE BREAD with WHOLESOME SWEETENERS INGREDIENTS 2 cage free organic eggs 1 cup eggnog 2 tsp rum flavoured extract 1 cup Wholesome Organic Cane Sugar 1 tsp vanilla extract 1 2 cup butter softened 2 1 4 cups all purpose organic flour 2 tsp baking powder 1 2 tsp salt 1 2 tsp ground nutmeg 1 2 tsp ground cinnamon FOR THE GLAZE 1 cup Wholesome Organic Powdered Sugar 2 Tbsp eggnog 1 tiny pinch nutmeg to taste DIRECTIONS Preheat oven to 350 F Grease a 9 5inch loaf pan Beat eggs and mix together with the eggnog rum extract Wholesome Organic Cane Sugar vanilla and butter Sift together flour baking powder salt nutmeg and cinnamon Add to eggnog mixture and stir just enough to moisten pour into prepared pan Bake for 40 to 60 minutes or until toothpick inserted in the center comes out clean Let cool Wholesome Sweeteners EGGNOG SPICE BREAD 18 healthfirst ca For glaze Mix together Wholesome Organic Powdered Sugar eggnog and nutmeg Add more powdered sugar or eggnog as necessary for desired drizzling consistency Lightly spoon over cooled loaf before serving

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VEGAN DOUBLE CHOCOLATE BLONDIES with ENJOY LIFE INGREDIENTS 1 stick vegan margarine softened 3 4 cup packed brown sugar 1 Tbsp flax meal 3 Tbsp warm dairy free milk 1 tsp vanilla extract 1 1 4 cups gluten free flour blend 1 tsp guar gum or 1 Tbsp psyllium husks 1 2 tsp salt 3 4 cup Enjoy Life Dark Chocolate Morsels 3 4 cup Enjoy Life Mega Chunks DIRECTIONS Preheat oven to 350 F Line an 8 8inch baking dish with parchment paper and set aside Add the vegan margarine and brown sugar to a bowl Whip together with a hand mixer for 2 3 minutes Add the flax meal and non dairy milk mixture and the vanilla Mix for another minute In a small bowl stir together the gluten free flour blend guar gum and salt Add to the margarine sugar mixture and beat with hand mixer until well combined Stir in the Enjoy Life Dark Chocolate Morsels and Enjoy Life Mega Chunks by hand Then scoop into the prepared baking dish Bake for 20 25 minutes until lightly golden brown Let cool for 30 minutes before cutting and serving Enjoy Life V E GA N D OU B L E C HO C OL AT E B LON DI E S healthfirst ca 19

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COOKIE DOUGH STUFFED DATES with LILY S SWEETS INGREDIENTS Whole dates 1 batch chocolate chip cookie dough below Lily s Dark Chocolate Baking Chips Coarse sea salt for garnishing COOKIE DOUGH 1 1 2 cups almond flour 1 4 cup peanut butter 1 tsp vanilla extract 1 4 tsp salt 1 4 cup maple agave syrup 1 4 cup Lily s Dark Chocolate Baking Chips DIRECTIONS Slice open and remove the pits from the dates In a food processor blend together all cookie dough ingredients except the baking chips until a dough forms Transfer the dough to a medium bowl and fold in Lily s Dark Chocolate Baking Chips Generously stuff each date with cookie dough and set aside on a plate Line a plate or baking sheet with parchment paper Melt 1 cup Lily s Dark Chocolate Baking Chips over low heat with some coconut oil Dip the ends of each date into the melted chocolate and place on the parchment lined plate sheet Garnish each date with coarse sea salt Lily s Sweets C O OK I E D OUG H S T U F F E D DAT E S 20 healthfirst ca Place in fridge to set for about 10 minutes and then transfer to a covered dish and keep in the fridge until ready to serve

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CRANBERRY ORANGE HOLIDAY ICE CREAM CAKE with COCONUT BLISS INGREDIENTS CRUST 1 cup raw macadamia nuts 3 cups shredded coconut 3 Tbsp orange zest freshly grated 1 3 cup agave syrup 2 Tbsp orange juice freshly squeezed 1 8 tsp vanilla extract Pinch of salt 2 Tbsp cocoa powder FILLING 2 pints of Coconut Bliss Madagascar Vanilla Bean ice cream 14 oz of your favorite homemade cranberry sauce CANDIED CRANBERRY GARNISH 1 2 cup fresh or frozen cranberries 1 cup unrefined cane sugar 2 Tbsp water DIRECTIONS CRUST Add all crust ingredients except orange juice to food processor Pulse until combined Add orange juice and pulse until dough comes together Line a spring form cake pan with parchment paper and press dough into cake pan Freeze until firm 20 30 minutes FILLING Blend 1 softened pint of Coconut Bliss ice cream with cranberry sauce Pour into cake pan and smooth over crust Return to freezer until firm 20 30 minutes Once the first layer is firm pour the second pint of softened Coconut Bliss ice cream into cake pan and smooth over surface Wrap cake with plastic wrap and freeze CANDIED CRANBERRY GARNISH Cook 1 2 cup sugar and 2 tablespoons water in heavy small saucepan over low heat stirring until sugar dissolves Transfer to top of double boiler Add fresh or frozen cranberries Cover berry mixture and place over simmering water Cook 45 minutes stirring occasionally Remove from over water Let cranberry mixture stand at room temperature overnight Place remaining 1 2 cup sugar on plate Drain cranberries well Add to sugar and turn to coat Let dry at least 30 minutes Can be prepared 3 days ahead Cover and refrigerate A S S E M B LY 15 minutes before serving remove cake from freezer Unwrap and release spring form Allow to sit at room temperature while you garnish the top of the cake Once the sides of the cake have released from the pan serve immediately Coconut Bliss C R A N B E R RY O R A N G E H O L I DAY ICE CREAM CAKE healthfirst ca 21

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SPICED BANANA WALNUT LOAF with NOW INGREDIENTS 3 cups whole wheat flour 1 4 tsp salt 1 1 2 tsp NOW Better Stevia 4 1 2 tsp baking powder 1 tsp ground cinnamon 1 2 tsp ground nutmeg 1 4 tsp ground clove 1 2 cup of chopped walnuts 3 eggs separated at room temperature 1 cup milk dairy soy almond 6 Tbsp vegetable oil 2 1 2 tsp vanilla extract 1 cup mashed ripe bananas about 2 bananas 1 ripe banana cut in half DIRECTIONS Preheat oven to 350 F Oil and flour a 9 x 5 inch loaf pan In a large bowl sift together the dry ingredients Beat egg whites and set aside Stir together egg yolks milk vegetable oil vanilla and mashed banana Add the dry ingredients and beat to combine Stir in chopped walnuts then gently fold in beaten egg whites Pour batter into prepared loaf pan Top with one banana sliced in half if desired Now S P IC E D BA NA NA WA L N U T LOA F 22 healthfirst ca Bake in oven for 55 65 minutes Remove and let rest for 10 minutes then gently transfer to a cooling rack

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GINGERBREAD BODY SCRUB with NOW INGREDIENTS 1 2 cup NOW Jojoba Oil 1 cup vegetable glycerin soap 2 cups NOW Turbinado Sugar Organic 1 2 tsp vanilla extract 1 2 tsp allspice 1 drop NOW Cinnamon Cassia Oil 3 drops NOW Ginger Oil 7 drops NOW Clove Oil DIRECTIONS In a medium bowl combine the brown sugar and allspice Set aside Melt soap base in glass container in a pan with water on the stove Add in jojoba oil and stir until completely melted Once melted remove from stove and stir in vanilla extract and the essential oils cinnamon ginger and clove Allow to cool for one minute Combine the wet soap mixture into the dry sugar mixture completely Use your hands to press the mixture into molds You ll need to work quickly to avoid having the sugar harden Place molds in the freezer for 15 minutes or allow to harden on the counter top overnight After they have completely cooled gently pop them out of the molds Have fun packaging them as gifts Now GINGERBREAD BODY SCRUB healthfirst ca 23

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Optimizing Immune Health for The Holidays It goes without saying that this past year has been unlike anything that modern generations can recall In what seems to be the blink of an eye as we have spent time looking back and reflecting the lives of Canadians across our nation were upended They were completely altered as we settled in and steeled ourselves for a marathon against the pandemic raging across the globe 24 healthfirst ca That is why during this holiday season there is more to be grateful for as we hug our loved ones a bit tighter and remember the lives of the thousands of our fellow Canadians who were taken too soon Practicing gratitude is something that can benefit us all as we take stock of what we have Whether it s counting your blessings before bed or as the light of a new dawn greets us these moments can increase the brain activity in the medial prefrontal and anterior cingulate cortex areas associated with moral cognition perspective taking and reward The practice also protects against burnout by improving coping skills and resilience and reduces levels of cellular inflammation which can impair immunity Now more than ever bolstering our immune system is critical to ensuring our continued health as we tackle a new unknown Every day researchers in countless

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Despite doing our best through diet and exercise we may also want to augment our white blood cells with a bit of help from some clinically proven herbs Echinaforce is processed from fresh echinacea harvested literally steps outside the doors of the A Vogel processing facility in Switzerland With over 20 clinical trials ranging from invitro to human studies extensive understanding and safety has been gleaned along the way In the largest randomized double BETTER TOGETHER blind placebo controlled trial with 755 subjects involved Echinaforce prevented and helped treat viral colds They were taking the product daily for 4 months and that s important from a safety perspective for Canadians Our winters are long and here s a clinically proven intervention that can help get you through those cold months figuratively and literally Best part Echinaforce is safe for children and is the only one considered safe for those pregnant or breastfeeding As you stock your arsenal against the cold flu remember to start with the foundations of health and consider clinically supported helpers as a boost because these holidays are meant for family hugs as we protect ourselves against the bugs LL CA Y EN As we find the days getting shorter moving into the cooler months we spend less time outdoors This means less time exposing our skin to the sun an action that allows the body to synthesize vitamin D Without this vitamin it is difficult for our white blood cells to mature and provide the defense we so desperately need to battle bacteria and viruses A Vogel s new vegan vitamin D product provides 1 000 IU per serving and is sourced from lichen If that isn t enough you can find a more robust boost through versatile products like Bio Strath At its heart BioStrath is a whole food supplement and plasmolyzed herbal yeast preparation consisting of over 60 minerals and nutrients including the full spectrum of essential amino acids and B vitamins Without these basic nutritional building blocks the body will deplete its stores and could wind up facing a deficit with some nutrient deficiencies leading to symptoms such as delirium or bleeding gums C L I NI countries are learning more about how COVID 19 functions but it is important to remember that more familiar pathogens such as influenza still lurk in the air and on common surfaces V PRO OPTIMIZE YOUR HEALTH with clinically proven support Echinaforce and Vitamin D3 Strengthens the immune system and protects against cold and flu viruses avogel ca Bio Strath Provides 6 10X better absorption of essential vitamins and nutrients A Vogel helps since 1923

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Natural Beauty Gifts to 1 Le Comptoir Aroma Agadir Diffuser and Winter Pebble Diffuser Stones Le Comptoir Aroma diffusers and diffuser stones make an elegant statement in any home while allowing you to benefit from the delicate aromas and therapeutic benefits of your favourite essential oils 2 New Roots Herbal Exotic Oils Gift Set Looking for exquisite and affordable holiday gifts The New Roots Exotic Oils Gift Set features a selection of four globally sourced certified organic topical oils A healthy radiant appearance is drops away with this selection of Argan Tamanu Rosa Mosqueta Seed and Skin Lover s Oil 26 healthfirst ca 3 Prairie Naturals Big Sky Tea Tree Revitalizing Shampoo and Conditioner The botanical extracts and natural plant emollients in this luxurious shampoo and conditioner gently cleanse and replenish moisture leaving hair shiny and manageable All Prairie Naturals hair care products are enriched with pure natural aromatic plant oils 5 Every Man Jack Shave Gel and Beard Oil Upgrade your grooming experience with this line of naturally derived men s care products With key ingredients like charcoal tea tree oil hemp and shea butter Every Man Jack has all of your skin care shave and post shave care covered 4 Derma E Brighten Go Cosmetic Bag Brighten the appearance of your skin with vitamin C based skincare products This convenient travel sized gift set is perfect to slide into a loved one s stocking your purse when you are on the go or save it to pamper yourself at home 6 The Green Beaver Company Natural Toothpaste Treat yourself and your family to a fabulous natural toothpaste With a slice of local and exotic flavours and all natural plant derived ingredients these toothpastes will have you looking forward to brushing your teeth every day

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Give and Get this Season 10 Andalou Naturals A Path of Light Hand Cream Hands are left feeling nourished protected and ready to meet the day with fair trade shea and cocoa butter and all natural vegan ingredients Proceeds from A Path of Light sales go to supporting non profit organizations centered on women and girls empowerment 8 Weleda Let It Glow Skin Food Duo Skin s answer to cold weather Weleda Skin Food contains nourishing sunflower oil and beeswax with a soothing blend of pansy chamomile and calendula to help keep dry skin glowing all winter long 7 Radius Sustainable Toothbrushes These eco friendly toothbrushes make the ultimate stocking stuffer Made on solar powered machinery with sustainable recycled materials and natural castor oil based bristles Radius has something for every member of the family 9 Urban Spa The Perfect Body Brush The Must Have Moisturizing Gloves Refresh renew and revitalize your skin with Urban Spa s offering of unique bath and body accessories Exfoliate and pamper your skin all winter long with body brushes loofahs pumice stones and more 11 Mineral Fusion Volumizing Mascara Give the gift of full lush and luxurious lashes Mineral Fusion Mascara includes botanicals like white tea and aloe doesn t flake cake or smudge is vegetarian cruelty free and doesn t contain any harsh ingredients 12 Prairie Naturals Germ Force Moisturizing Hand Sanitizer This antibacterial paraben free hand sanitizer is the perfect choice for the entire family Formulated with gentle ingredients and a natural apple fragrance Germ Force is a refreshing and natural way to keep hands safe from germs healthfirst ca 27

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mitigate holiday stress can make vast improvements to the general well being of you and your family Beat Holiday Stress with a Healthy Gut This year the holidays arrive wrapped up in a completely different package Traditional large family get togethers festive parties and holiday travel plans are taking a back seat to smaller gatherings and long distance video calls With so much going on during the holidays it is understandable that we may feel a bit worn thin 28 healthfirst ca Add on the stress associated with upheaval and change understatement of the year and we can definitely use some extra support Fortunately we have a few simple tips below to boost you through the holidays You may be cringing at the thought of adding to your to do list but in this case the benefits greatly outweigh the cost Simple steps to Gift yourself 10 minutes a day to meditate or simply focus on your breath Write down or share with your family one thing you are grateful for each day Have a good laugh Help your body handle stress and boost that immune system with natural supplements Most of us recognize the negative effects that stress can have on our bodies and mental health and particularly to the balance in our microbiome About 70 of our immune system is located in the gut and keeping our immune system in good working order is more important than ever Fortunately supplementing with

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probiotics also known as good bacteria can help restore the microbiome Besides supporting a healthy immune system probiotics may help to support mental health ease inflammation and possibly even ward off digestive concerns the common cold and influenza Garden of Life created the Dr Formulated line of probiotics in collaboration with internationally renowned microbiome expert David Perlmutter M D This line features researched strains of bacteria tested for acid bile and antibiotic resistance and contains a prebiotic blend to ensure proper delivery and adherence Individuals with food allergies and sensitivities need not worry as this line is hypoallergenic vegetarianfriendly non GMO Project Verified gluten dairy and soy free There s no need to let stress wear down your defenses so read on to discover which Dr Formulated probiotic is right for you and your family Organic Kids 5 Billion CFU is a chewable probiotic designed specifically for children The formula builds a healthy gut microbiome and provides support for their developing immune systems and digestive health This unique formula contains vitamin C from organic Amla and vitamin D for additional immune support Kids can enjoy two delicious flavours while parents can appreciate having a product without carriers fillers artificial colours sweeteners and preservatives Once Daily Women s 50 Billion CFU contains high potency probiotics designed for women s unique health needs L reuteri and L fermentum support women s digestive and immune system health ensuring a healthy gut microbiome Once Daily Men s 50 Billion CFU is specifically designed with 15 probiotic strains that support men s digestive and immune health Once Daily Ultra 90 Billion CFU is your choice when you want high potency support for colon health The 15 diverse strains are resistant to stomach acid and bile ensuring proper arrival and activation in the intestines This year your list of things to wish for may have gotten a little smaller It s now focusing on the people closest to you their health and all the things to be grateful for Whatever it is for your family make sure to enjoy the moments that matter Keeping yourself your family and those close to you healthy during the holiday season may just be the best present ever PROBIOTICS FOR THE WHOLE FAMILY CLINICALLY PROVEN TO IMPROVE DIGESTIVE AND IMMUNE SYSTEM HEALTH NON GMO Project VERIFIED nongmoproject org Dr Formulated probiotics are formulated for the whole family providing daily digestive and immune support Provides tailored daily gastrointestinal health for the whole family 14 16 diverse probiotic strains Hypoallergenic gluten dairy and soy free vegetarian Immune System Support Comes in a 30 day supply gardenoflife com canada gardenoflifecanada golcanada

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Get Through the Holidays with More Calm It s hard to say who in the family is most stressed come December Kids are hyperstimulated by the year s most commercial holiday Parents are wondering just how they ll pull off the traditions and togetherness again this year There s no question we cherish the moments spent with those who matter the memories the magic But getting to those moments can take a toll on everyone Expectations don t make it any easier Instagram moms roll out 30 healthfirst ca of bed with a blow out while their kids smile angelically in matching pyjamas The reality We hit snooze three times and our kids are fighting Holidays can fray our nerves We spend far too much time stressing about the perfect gift We worry about family rifts and the sensitivities of get togethers It s invisible emotional labour and it s draining our reserves Meanwhile kids pick up on our stress and it amplifies their own They re at the tail end of a year like no other The worries we face Our kids feel those too and they have less maturity to deal with the stress So if our kids are extra wound up or on edge it s no surprise But in the midst of 2020 we were also handed a gift a new way of being and seeing what matters We experienced radical simplification of our calendars and our travel And we realized how much of the pressure on our families is unnecessary Sometimes just being together

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NG I S CELE BRA YEARS OF CHA LIVE When kids are home from school a lot of parents feel challenged to keep their families balanced both physically and emotionally That means making time every day to be outside and exercise focusing on sleep and getting the right nutrition During the holidays it s that very same strategy that will see us through G 15 NG and being healthy really is living the good life TIN ES TA B L I S H E D 2 0 0 5 A go to support for sleep healthy energy and mental calm is Natural Calm magnesium Even if you are eating a plant rich diet we often don t get enough of this essential calming nutrient from food alone During the holidays it can also be harder to switch off and fall asleep easily And from craning over a laptop and scooping up tired kids magnesium can soothe the nervous system unwind tense muscles and be the champion of calm in the house Most of the time We all kids and adults alike need magnesium to regulate our nervous systems and cope with stress It smoothes the rough edges of irritability and promotes calm energy At night magnesium supports the release of melatonin our sleep hormone Kids love Natural Calm because it tastes like fruit tea And unlike a lot of other supplements that taste great Natural Calm magnesium citrate doesn t have any sugar artificial flavours or preservatives So you don t have to compromise to give them the magnesium they need Stress will always be a factor in our family lives at the holidays and year round Getting enough calming magnesium may not make your to do list shorter but it will help you get through it together with more calm Natural Calm The Better Magnesium naturalcalm ca 100 of profits are donated to help fight global poverty thriveforgood org

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Have Yourself a Merry Holiday Season TIPS TO HELP RELIEVE HOLIDAY STRESS Genuine Health GREENS EXTRA ENERGY When you re feeling like your energy is running low or you re in need of a physical and mental boost consider reaching for greens extra energy instead of that extra cup of coffee With a full serving of energygiving greens in every scoop plus 23 superfoods and botanicals low energy and mental fatigue will be a thing of the past This formula is loaded with adaptogenic and energizing herbs like kola nut seed rhodiola astragalus and suma root along with vitamin C and taurine which help to support the adrenals and combat the negative effects of mental and physical stress Flora FLOR ESSENCE The holidays can be a joyful time but they can also be stressful especially during a global pandemic You may feel worried about money or sad that you can t get together with family and friends in the ways you normally would Taking time for self care and supporting yourself with the right combination of supplements can help see you through to the New Year 32 healthfirst ca Traditional Medicinals ORGANIC CUP OF CALM Winter is the time to slow down and retreat within ourselves It is also the season of stress and overextending ourselves A herbal winter wellness regime should go beyond immune support to also include digestive and stress management With lavender chamomile and passionflower Traditional Medicinals Cup of Calm is the perfect floral blend to help support your nervous system The change in seasons often inspires us to make a new start What better way to start fresh and support your physical health than to do a cleanse The idea of cleansing may seem too extreme to some especially around the holidays However Flor Essence is a gentle whole body cleanse allowing you to support your physical health on a daily basis The 8 herbs in Flor Essence have diuretic antioxidant and antimicrobial effects Taken daily it supports your liver kidneys and lymphatic system in their jobs of neutralizing and removing accumulated wastes and toxins Rethink your approach to supporting your body this holiday season by taking Flor Essence daily Platinum Naturals ACTIV X MULTIVITAMIN Along with quality sleep and nutrition movement and exercise are often considered an important factor in managing stress But finding the right balance of exercise without over training is critical to our body s stress response

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That s why recovery nutrition and supplementation is just as important as exercise when it comes to stress management Not only does activ X provide your body with the vitamins and minerals it needs to support performance and activity but its blend of adaptogens combats stress and helps your body and mind recuperate from both physical workouts and stressful situations Bach RESCUE PASTILLES Acute stressful situations can arise at any time especially during the holidays Rescue Remedy is a blend of 5 homeopathic Bach remedies specifically created to help you deal with emergencies and crises from an unexpected expense to an accident or bad news Rescue Remedy helps you feel relaxed get focused and find some much needed calmness Stash a pack of pastilles in your purse in the car or in your desk drawer at the office You never know when you might need it Enerex NAC 1000 N acetylcysteine NAC is an amazing powerhouse antioxidant and so much more It supports the body in producing more glutathione a powerful free radical scavenger that can help slow aging reduce inflammation and support the immune system Glutathione can be found in every cell of the human body and is an essential part of the body s natural defense system A lower level of glutathione has been connected to low immune function Enerex NAC 1000 offers 1000 milligrams the highest potency available of this natural research supported antioxidant CanPrev ADRENAL CHILL The nourishing combination of KSM66 ashwagandha and L theanine helps increase the body s resistance to stress and anxiety and can improve your overall quality of life This formula can also help support the physical aspects of sexual health in women KSM 66 is the highest concentration full spectrum extract of ashwagandha available and L theanine can help improve concentration and focus This will give your mind and body the tools it needs to combat stress and anxiety naturally through the holiday season Health First MELATONIN SUPREME Sleep is an important factor in overall health and wellbeing Melatonin can help you get to sleep sooner and stay asleep longer for a better next day During the holidays when stress levels are high cortisol the stress hormone is also high which can interfere with melatonin production Supplementing with melatonin has been clinically proven as an effective way to help ease sleep issues If you re ready for some quality sustained deep sleep it s time to give Melatonin Supreme a try Remember to take care of yourself this holiday season Work on keeping a regular sleep meal and exercise schedule Support your body with supplements and make time for self care like meditating deep breathing or just sitting quietly with a warm cup of tea healthfirst ca 33

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Rainbow Superfoods for Immunity Add more superfoods to your everyday That s the continuous message we re getting from nutritional scientists who study the health effects of foods They re telling us that all those naturally coloured plant foods are not only beautiful they re downright essential to our living the healthy life 34 healthfirst ca That s because the many pigments in plant foods are nothing short of little chemical factories producing hundreds of their own phytonutrients like polyphenols and flavonoids They don t really do it for us they do it for themselves to protect themselves against disease Turns out what s good for the plant is good for us too All those colours support our immune system and protect us from disease Take those reds The reds that colour strawberries raspberries cranberries and cherries are the same reds that give us the antioxidants that prevent diseases linked to aging The beautiful red coloured berries look great in holiday beverages like sangria

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prairienaturals Gift with Purchase Vitamin D3 30 Softgels or punch to give your guests a little extra goodness in their festivities What about the blues and purples Well they re obviously the colours we get from blueberries elderberries grapes and blackberries They contain resveratrol and anthocyanidins the phytochemicals that help prevent heart disease and brain aging Greens We all know about greens The whole colour thing started with greens really Greens are what got us all thinking about the colours of foods in the first place and how we need them to be healthy Wheatgrass barley grass and green algae are the concentrated green foods that led the way Rich in chlorophyll vitamins amino acids and minerals it s especially the greens that cleanse and alkalize How about yellow and orange These bright colored fruits vegetables and spices are packed with nutrients that are known to protect the nervous system promote eye health and prevent heart disease Antioxidants are in abundance in orange and yellow foods along with vitamins like vitamin C betacarotene vitamin A minerals fiber and phytonutrients that not only help to decrease your risk of degenerative diseases but are also essential for reducing inflammation The wider the variety of colours we eat the better our chances of being healthy And what s really exciting about adding more colour to our diets is the way it adds up The benefits are not merely linear they are exponential Eating a wide variety of coloured foods together multiplies the positive effects they have on our health If you are feeling a little under the weather this holiday season try adding superfoods to your favourite comfort foods to increase the nutritional impact and to support your immune system 2020 has been a year to retreat stay home whether we wanted to or not and to strengthen our own foundation Superfoods are nutritional super stars that fortify our body s ability to deal with stress improve energy and support the immune system and our well being You can add them to almost any recipe FREE with the purchase of any Prairie Naturals Superfoods Nov 1 Dec 19 2020 winterize colours of health with the 5 Reasons to Add More Fermented Organic SuperFoods to your Holiday Season 1 Increases nutrient density of food with health promoting phytonutrients 2 Energizes boosts immunity 3 Provides quick and easy antioxidants 4 Promotes healthy gut microbes 5 Protects against SAD Seasonal Affective Disorder prairienaturals

Your Healthy Holiday Magazine

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