Back to School Lunch Ideas – Part 1

***Haven’t ordered online with us before?  Register and create your order at http://www.bodyfuelorganics.ca.  See below for our Delivery Schedule and Cut-off Times that are particular to your route!  Need any help?  Email us at bin@bodyfuelorganics.ca or call 306.352.3835

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I kind of find this time of year daunting.  I love the fall, the beautiful colours, harvest, and in SOME ways, the return of routine.  But with that comes two things that cause me some “angst” (update on my “Mom “situation – only 3 left at home now.  Boy I miss my big one though.  She’s  all graduated and moved out….so only 3 munchkins at home to love, taxi, feed and keep clean and healthy!).  These two things are:

  *Making healthy lunches everyday

*Getting to kids activities on time, while eating well to fuel them and get them from point A to point B in a “collected” way (that means my stress does not equal their stress).

So I decided to start some research on how to at least manage one of those things!  Health School Lunches.  As much as a google search for “healthy school lunches” is somewhat helpful, it certainly doesn’t embrace a truly holistic, nutritious way of eating that we are used to on a regular basis.  (Ham and cheese sandwiches don’t fly in our house typically for any length of time.)

So over the next few weeks, as I expand my repetoir of ideas and strategies, I’m going to share them with you!  Sound good?  And if you have some ideas, email them to me and I’ll include them too (lana@bodyfuelorganics.ca).  I figure if we all put our heads together, maybe we can pool our ideas and make life easier on us all…and kids healthier too! (Some ideas may have to be “adapted” for special diets or food sensitivies…or just go onto the next one if it won’t work for your family.  One size doesn’t always fit all!)

So, shooting from the hip, here are some of my collected thoughts to date:

  • Ants on a log or raft (not with peanut butter) – Your log can be celery or a good quality cracker (like Mary’s) – add Sunbutter if you can’t have peanuts at your school, or cream cheese (Daiya if you are dairy free), and top with raisins (our bulk raisins are amazing!).
  • Pinwheels – You can use your Wrap it Up Raw Wraps (wheat free, vegan, gf), Joseph’s Wraps, to spin up some fun.  Lots of options here…smear with some hummus, cream cheese (again Daiya works if DF), or Vegenaise, top with thin veggies and/or meat (leave lettuce, baby spinach, cheese slices (we sell Mozza cheese slices that are NOT plastic), McLean nitrite free meat, thin cucumbers, maybe even a dab of mustard.  Instead of making it a wrap, make it a roll and slice.
  • Hard Boiled Eggs – I use this one often as a protein option in my kids lunch.  To make it a little exciting and easier to consume, I make them into Devilled Eggs (vegenaise, mustard, paprika, dash of apple cider vinegar, salt and pepper and restuff the yolks into the whites) or simply slice them and add a dash of salt and pepper.  Then a perfect pair to these are Bubbies Baby Dill pickles (which are naturally fermented).  I slice these up too and the kids love eating them together! (Bonus probiotics and they don’t even know it!)
  • Replace Juice boxes with Infused Water!  My kids like Strawberry water or Watermelon Water best.  If you place a jug of water with fruit in it into the fridge before bedtime, your infused water will be ready to pour into their waterbottles in the morning.  Feeling creative?  There is a heap of option for fun infused water on the internet or pinterest.
  • Veggies and Dip or Hummus – Carrots, baby cucumbers, mini peppers, celery sticks and hummus or dip work really well!  Have you tried the Habibi’s Hummus yet?  Or how about making your own dip easily with the Splendour Gardens Dillicious Dip, or the Simply Organic French Onion or Creamy Dill Dips.  My kids eat way more veggies when they have something to dip them in!  I make the dip with Greek Gods  Plain Yogurt.
  • Wholesome “meal cookies”.  Load them up with seeds (pumkin, sunflower) and dried fruit (raisins, cranberries, goldenberries, goji berries all as options) if you can’t have nuts at your school.  There’s tons of variations but here’s a link to a super easy one  http://www.food.com/recipe/healthy-banana-oatmeal-sponge-cookies-for-kids-97312!
  • If you are making sandwiches, use Silver Hills Sprouted Grain Bread (Big 16 is the most popular choice at Body Fuel), Nitrite free Meat (McLeans), Pine View Farms Sliced Pepperoni, and then add your “fixings”.  If you are lucky enough to get a loaf of Sourdough bread from Saltine Baking Company (available on Wednesdays and Thursdays fresh – we may be offering frozen option in the future for other days), you can probably get away with an open-face option!
  • Meat “Muffins”.  I know, sounds weird but you can really power these up with good ingredients.  I typically use Pine View Ground Chicken instead of Turkey (mainly because we don’t have a source at Body Fuel of ground turkey).  Here’s an suggested recipe (I make these often for my lunch at work with a nice salad!) http://summerinnanen.com/turkey-blueberry-breakfast-muffins
  • Your “misc” add onsApplesnax applesauce cups, handheld fruit (plums, apples, sliced oranges, bananas), Nick’s Sticks meat sticks, L’ancetre Mild Cheddar Cheese Snacks, Pusch Mini Cucumbers, Pine View Farms Pepperoni Sticks, Nature’s Path Granola Bars,
  • Looking for Allergy free options – Choose from FreeYumms brand for a solid, tasty and healthy addition to the lunch pail or the Enjoy Life Chewy Bars (Cocoa Loco or Apple Caramel)!  How about Veggie-Go’s (fruit and vegetable leathers) or if you children are adventurous and like seaweed, the SeaSnax (the roasted onion are the most popular), or Dried Banana Chips (bulk)
  • Make your own School Friendly Trail Mix – Instead of nuts, opt for seeds!  Here are some option for ingredients:  Coconut flakes (Wilderness Family), Enjoy Life Mini Chocolate Chips, Pumpkin Seeds, Raisins (bulk), Sunflower Seeds (bulk), Patience Dried Cranberries (and fun a few Annie’s Honey Bunny Crackers).  Adding a dash of Himalayan Sea Salt makes a mix “pop” with flavour!

Did this help?  I promise to keep sharing as more ideas come my way and my creative juices keep flowing!  Please do email you ideas to me though….we are all better together!

My last note – our children are the adults of tomorrow.  Teach them to eat well now so that they can take that “skill”, feel well, and share it with others, so it is carried through their life.  Teaching them to eat well is a gift that expands going forward!

To register to order online (for pick up or delivery), visit our website at http://www.bodyfuelorganics.ca

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MARKET NEWS

-SUPER SALE – GOLDEN KIWI – are 3 for a $1.00.  I’ve NEVER seen them this cheap!  Be prepared for an awesome addiction!

-Have you heard of Himrod Grapes?  They are small and green and have a really thin skin and are ROCKING SWEET!  Order some, ok?  Because if you and I both want them, we can bring in a case!!!

-This may well be the last week of bulk 5lb blueberries!  It’s “iffy” if we get all that we are wishing for, but if you are wanting to freeze some for the winter, this may be the last week to order them!

LAST CHANCE on Haskaps for the season!  I’ve secured a second local supplier but his supply will be ending soon.  These berries are powerful antioxidants and very tasty.  Freeze well too for smoothies (or pies!) in the fall and winter!

Peaches in the case are still available and a good price!  Again, the season is drawing to a close!  Probably good idea to do your canning or freezing soon if you intend to do so!

-Fall produce is FUN – Concorde grapes arrive late in the week (seedless….deep purples, loaded with antioxidants).  They will miss our Tuesday and Wednesday routes, but look out Thursday people and we should have a good supply moving forward

APPLES!!!  Just in time for Back to School!  Gala by the bag are a great price (BC grown….finally a break in apple prices) and for our avid Mac fans, they are here too and a very good price too!

Larger watermelon are available again and on sale – purchase by the lb

White Peaches from BC make their appearance.  I don’t know why these taste so good and different, but they do!

Asian Pears are back!  These are known as “apple pears” in some social circles…we just call them awesome!

Chef Malcolm has been hitting it out of the park with his Handmade Meat Pies!  They are really becoming popular….have you tried any yet?  We hope to be adding a new flavour soon too!

-Mary didn’t have a Little Lamb, and nor do we!  Pine View Farms has had challenges with their lamb supply and let us know that they have no solution for lamb at the moment.  As such, we’ve removed their lamb products from our website until we hear from them with some positive lamby news!

Eggs.…ugh….with the inconsistent weather…hot then cold, the chickens in our Body Fuel world (both from Pusch and Pine View) have put up picket signs and refused to lay like their usual champion selves!  We are short at the moment but will have SOME supply.  To make up for the shortage we may experience, we are bringing in another brand for the short term, however, they cost a bit more!  We expect by late September we will have our consistent local supply back in order.

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Here’s what you can expect in your bin the week of August 29th (of course, we do have to vary items at times based upon quality or availability)

$40 We Think For You

1.5lb gem potatoes

1 head cauliflower

1 package Pusch Mini Cucumbers

1 coloured pepper (not green)

1 head leaf lettuce

1 bag 3lb gala apples (yay!)

3/4lb Italian plums

6 bananas

1lb nectarines

1lb golden kiwi

1lb grapes (red on Tuesday/Wednesday, Coronation on Thursdays routes)

2 peaches

$25 We Think For You Bin

1.25lb yellow gem potatoes

1 cauliflower

1 red onion

1 package Pusch Mini Cucumbers

1 head leaf lettuce

1.5lb gala apples

1/2lb Italian plums

4 bananas

1lb golden kiwi

1/2lb grapes (red on Tuesday/Wednesday, Coronation on Thursdays routes)

$40 Paleo Fresh Bin

1.5lb jersey sweet potatoes

1.5lb local carrots

1 bunch local beets

1 bunch broccoli

1 bunch celery

1lb Local White onions

1 package Pusch Mini Cucumbers

1 coloured pepper

1lb Local Roma tomatoes

1 head romaine lettuce

1 – 3lb bag gala apples

1lb nectarines

1/2lb golden kiwi

2 peaches

$50 Bordering on Boring Bin

1.5lb yellow gem potatoes

1 package baby carrots

3/4lb green beans

3 corn on the cob

1 bunch green onion

1 local Long English Pusch cucumber

1 – 3pk Organic Girl Romaine Lettuce

1 coloured pepper

1/2lb local Roma tomatoes

4 gala apples

1/2lb plums

5 bananas

1lb nectarines

1/2lb golden kiwi

2 red peppers

1lb red seedless grapes

Grocery item included in Bordering on Boring Bin – “Toute Naturel” Golden Organic Crackers (the healthier form or Ritz!)

$45 Weekend Warrior Bin

1 package baby carrots

1/2lb local cherry tomatoes

1 bag celery sticks

3 gala apples

1/2lb Italian plums

2 bananas

1/2lb nectarines

2 red pears

1/2lb grapes (red seedless grapes on Tuesday/Wednesday, coronation on Thursday)

GROCERIES INCLUDED IN WEEKEND WARRIOR BIN –

1 x simply 7 chips
1 x nature’s path envirokidz box of granola bars
1 x blue monkey coconut chips
1 x new heavenly organics chocolate patties
2 x daiya yogurt cups (with plastic spoon!)
2 x clif bars
3 x blue sky sodas
3 x Salt n’ Vinegar 23g hardbite chips

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Delivery Schedule for week of August 29, 2016

*ORDER BY FRIDAY AT 9AM FOR THE FOLLOWING COMMUNITIES/ROUTES:

*Radville -Tuesday afternoon delivery – 662 Crane Ave.

*Pangman- Tuesday afternoon delivery

*Weyburn – direct door drops Tuesday afternoon

*White City and neighbouring communities – Tuesday afternoon delivery direct door drops

*Lumsden/Regina Beach/Buena Vista  – Tuesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – SERVICE RESUME SEPTEMBER 6TH!  

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar  Thursday later afternoon

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)

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All the best Back to School planning!

-Lana and your friends at Body Fuel

Stress-Induced Eating

 

5 Ways to Beat Stress-Induced Weight Gain

http://news.health.com/2014/07/18/5-ways-to-beat-stress-induced-weight-gain/

I think we can all agree that stress is bad. Excess stress can cause headaches, muscle tension, digestive problems, sleep disturbances, depression, and now new research shows it may also wreak havoc on metabolism.

We’ve known for some time that stress is connected to weight gain because a high level of the stress hormone cortisol has been shown to up appetite, drive cravings for “junk” food, and make it oh so much easier to accumulate belly fat. But now, an Ohio State study shows that stress may also result in burning fewer calories – yikes!

In the study, researchers questioned women about stress they had encountered the previous day. The ladies were then fed a meal containing a very generous 930 calories and 60 grams of fat. After eating, scientists measured the womens’ metabolic rates and took blood samples. In the seven hours after eating the mondo meal, those who had reported being stressed out within the previous 24 hours burned less of the fat they consumed, and had higher levels of insulin, a hormone that contributes to fat storage. They also torched 104 fewer calories. That may not sound like much, but it’s enough of a difference to account for a weight gain of almost 11 pounds in one year’s time.

I understand that reports like this can be discouraging, but knowing this info actually offers a huge advantage. Even if you can’t fix the causes of your stress, you can make small changes to offset the effects. Here are five daily tweaks to help you beat stress-induced weight gain.

Choose your fats wisely

If stress causes your body to burn less of the fat you eat (making it more likely to be stored) aim to include some healthy fat in your meal—but avoid “doubling up.” For example, many clients tell me they order a healthy salad for lunch, but the toppings include both olive oil and avocado. Or they might snack on nuts alongside popcorn that’s been cooked in oil. I’m not saying you should eat low-fat meals: fat is important for satiety and it’s one of your body’s key building blocks. But to keep it in balance, choose only one high-fat item per meal. For example, if you want avocado on your salad, dress your greens with balsamic vinegar rather than an oil-based vinaigrette.

Adjust your meal proportions

If there’s a chance that you’ll burn fewer calories in the hours after eating due to stress, shift your servings a bit to slash calories without having to eat less food. For example, eating one and a half cups of mixed veggies and a half cup of brown rice instead of one cup of each can save you 60-75 calories. Or instead of 1 cup of quinoa, mix half of that with half a cup of spinach to save about 100 calories. I think you see where I’m going with this—trading in a portion of your dense grains, even healthy ones, for low cal, fiber- and water-rich veggies is the easiest way to accomplish a quick calorie savings that doesn’t require sacrificing volume.

 

Add metabolic boosters

Certain foods truly have been shown in research to raise your metabolic rate, and while the effects aren’t astronomical, they may just counter some stress-induced metabolism slumps. One of my favorite natural metabolic boosters is hot peppers. One study from Purdue University tracked 25 adults who consumed either no pepper, their preferred amount (half liked spicy food and half did not), or a standardized amount, which was about a half teaspoon of cayenne for six weeks. Overall both groups burned more calories when they ate spiced-up meals, and those who had been infrequent eaters of fiery food also felt less hungry and experienced fewer cravings for salty, fatty, and sweet treats. Try adding chili pepper or cayenne to steamed or sautéed veggies, or if you can handle a little more heat, garnish your dishes with a sliced jalapeno. Bonus: hot peppers have also been shown to boost immunity and lower cholestrol.

Breathe before you eat

We continuously breathe without thinking about it, but recent Spanish research showed that relaxed, controlled breathing can effectively reduce cortisol levels. Before each meal, take a few minutes to sit comfortably in a chair, and spend a few minutes focusing on breathing, slowly and deeply, in through your nose and out through your mouth. You may be amazed how quickly this technique can help relieve muscle tension and shift your mindset. For more ways to combat stress-driven eating check out my previous post 5 Ways to Shut Down Emotional Eating.

Take a quick post-meal walk

Whenever possible, try to build in a brisk 15-minute stroll after meals. A recent study from George Washington University found that this habit helped normalize blood sugar levels for up to three hours after eating. Can’t fit in 15 minutes? Go for 10, even five—just breaking a sitting pattern and getting your blood pumping can shift your metabolism. A post-meal walk can also serve as a little “you time” to unwind, clear your head, connect with nature, or catch up with a walking buddy—all of which can help reduce feelings of stress.

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MARKET NEWS

*Is there anything better then freshly baked bread? If your answer is “NO!” Then stop by our store at 1125 Mcdonald Street Wednesday mornings to pick up your warm Saltine Organic Loaf!

*Chef Malcolm has been busy busy busy baking his homemade meat pies by hand! Flavours range from Fish + Potato to Leek+walnut+bacon and are available now at Body Fuel! For more information check out his facebook page at https://www.facebook.com/chefmalcolmshandmadepies/

This is the week for Nectarines! So Juicy, in season and on sale

Broccoli Salad anyone? On sale this week and beautiful!

*No carrots from your garden?  That’s ok because another one of our local growers, Derek Neuls, brought us some….along with bunched beets!  Sooo tasty!

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This is what you can expect in your bin this upcoming week (Week of August 22, 2016)

$40 We Think For You Bin

0.6lb Green Beans

1 Bunch Broccoli

3 Tri-coloured Corn

1 Green Onion

1 Red Pepper

0.6 Field tomato

1 Bunch Parsley

1 LOCAL Heliotrope Green Kale

1 Garlic Bulb

1lb Italian Plums

5 Bananas

3 Red Clapper Pears

3 Nectarines

1 Cantaloupe Melon

2 Peaches

2 Avocados

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$25 We Think For You Bin

0.5lb Green Beans

1 Bunch Broccoli

2 Multi-coloured Corn

1 Green Onion

0.6 Field Tomato

1 Green Kale

1 Garlic Bulb

0.5lb Italian Plums

4 Bananas

2 Nectarines

1 Cantaloupe Melon

1 Avocado

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$40 Paleo Fresh Bin

0.6lb Green Beans

1 Bunch Broccoli

1 Red Pepper

1 Green Kale

1 Garlic Bulb

1 Green Leaf Lettuce

1 Red Cabbage

1 Cauliflower

1lb Zucchini

1 Red Onion

1 Baby Carrots

0.5lb Italian Plums

2 Red Pears

2 Nectarines

1 Avocado

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$50 Bordering on Boring Bin

1 Red Pepper

1 Field Tomato

1 Garlic Bulb

1 Green Leaf Lettuce

1 Red Cabbage

1 Celery

1 Cauliflower

1lb Zucchini

1 LOCAL Carrot Bunch

1.25lb Yams

1lb Italian Plums

5 Bananas

3 Red Pears

3 Nectarines

2 Peaches

1 Avocado

3 Red Delicious Apples

Grocery Item: 2 x Clif Food Bars

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$45 Weekend Warrior Bin

1 Pint Cherry Tomatoes

1 Bag Celery Sticks

1 Bag Baby Carrots

3 Nectarines

2 Red Pears

1 Peach

0.5lb Italian Plums

1 Tube Apple Chips

3 x 50g Hardbite chip bags

5 x NEW Clif White Chocolate Macadamia Granola Bars

3 x Blue Sky Sodas

 1 x Habibi’ s Natural Hummus

1 x Smart Bite Rice Cakes

1 x NEW Heavenly Organics Clean Chocolate Patties

1 Container Banana Chips

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Delivery Schedule for week of August 22nd 2016

ORDER BY FRIDAY AT 9AM FOR THE FOLLOWING COMMUNITIES/ROUTES:

*Radville – Tuesday delivery to Janet Galarneau’s

*Wilcox  – Tuesday Delivery

*Milestone – Tuesday Delivery

*Weyburn – direct door drops Tuesday afternoon

*White City and neighbouring communities – Tuesday afternoon delivery direct door drops

*Lumsden/Regina Beach/Buena Vista  – Tuesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – cancelled for summer

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar (Thursday evening delivery)

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)

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Stay chill and eat well,

-Lana and your friends at Body Fuel Organics

http://www.bodyfuelorganics.ca

My Green Smoothie

Publish August 11/12

I’ve been called a few good names in my lifetime.  Most people know me as the “Granola Girl” or the  “Veggie Lady”.  Personally I prefer “Granola Girl” since I think it makes me sound more youthful, but I suppose the “Lady” title demands some respect!

As I carried on the course of my regular day not too long ago, a new title was sprung on me.  After some careful reflection to ponder if the name “fit”, I decided that I could live with a new additional title.  Afterall, name calling is all fine and dandy if the name is at least somewhat flattering…. or as so determined by a “Granola Girl”!

So since my latest enthusiastic purchased my a double-walled stainless steel insulated bottles (now available at Body Fuel), I have been named “Smoothie Queen”!  I felt quite honoured that the title wasn’t “Sludge Formulator” or something not so complimentary.  Afterall, my smoothies are typically more palatable than likely to win the “most beautiful smoothie” award for eye appeal.

In honour of my new “Smoothie Queen” title, I donned a beautiful bunch of fresh Italian Parsley and placed it on my head in lieu of the traditional tiara a well-suited traditional queen might wear.  Then I set to work on my most favourite creation of late: The Green Smoothie.

This particular smoothie supersedes my affection of all others in my most humble, yet greenly monarchal, opinion.  I encourage you to become “Smoothie Royalty”, (that being a Queen, King, Prince, Princess, Duke, Duchess or whatever you take a shine to), grab your blender or smoothie maker, and follow along to earn your own title!  You may even want to treat yourself to a cool bottle!

Begin with fresh parsley (and don’t take the one serving as your tiara; you’ll lose the royal effect).  Take about 1/4 cup of the leaves and place into your blender.  Now don’t skimp on this greenery…parsley is a rich source of glutathione known to protect the eyes.  And among other great things, it is said to neutralize rancid fats that can initiate the nasty artery clogging process.  If you are feeling royally adventurous, add some cilantro too.  Cilantro has been known to remove heavy metals from the body.

Add 3-4 spinach leaves, torn.  Spinach is high in carotenoids and vitamin C along with calcium.  There is some conflicting information out there about how well the iron in spinach absorbs into the system and just how well the body absorbs its boost of calcium.  Talk around the royal community seems to indicate that you may want to steam your spinach to get the most out of its calcium potential but eaten raw once in a while is also a healthy choice.  You can always use lettuce in place of spinach if you wish.

Add 3-4 kale leaves, stems removed.  If you’re used to kale as a garnish, you need to unleash its power.  Kale is a dark green vegetable that provides calcium, iron, carotenoids and is well documented as an anti-cancerous superfood.  Make sure you buy this vegetable organically grown.

Fruit up your shake with a frozen banana (peeled), pear and apple, chunked (I prefer a granny smith variety).  These fruits will add natural sweetness to your green goodness.  Apples, for example, are cholesterol free, and contain a fibre known as pectin which your body will love for its ability to assist with healthy cholesterol levels.

Grab a fresh lemon and squeeze!  Hail the mighty lemon for its high vitamin C and citric acid properties.  Earning some significant respect, fresh lemons encourage an alkaline state of the body.  Lemons seem to help with everything from headaches to acting as a total body detoxifier.

Next add 1/2-1 cup coconut water –  Ahhh, nature’s own best electrolyte and next purest liquid to water.  This isotonic beverage (meaning it replaces fluids lost during exercise) is gaining in popularity as raw food athletes like Brendan Brazier tout its amazing qualities.  Coconut water not only tastes great, it is high in essential electrolytes including potassium, magnesium, calcium, phosphorus and sodium.  This beverage actually contains more potassium than a bananas, has 0 fat calories, and is  harvested from the inside of young green coconuts.  On its own, it is also an anti-nauseant and serves in an anti-viral and anti-bacterial capacity within the body.

Fresh Turmeric – peel a teensy weensy bit and slice into your smoothie making container.  Turmeric is so so so good for you, for everything from mega antioxidants to decreasing inflammation. We’ll know if you are using it – you may have yellow fingers like the rest of us cool cats!

The secret ingredient to keep your royal family returning to your kingdom for more!  Never forget your fresh mint leaves, about 2-4 tablespoons in quantity!  Mint assists with digestion, freshens breath, is great for nausea, headaches, respiratory ailments, and coughs.  Not to mention, mint makes your smoothie fit for a King (or Queen!).

Ice Ice baby….not only for keeping things cool, but also to enhance texture.  About a half a cup is perfectly divine.

Blend until completely smooth or do in stages to ensure your smoothie is a “smoothie” rather than a “chunky”!  Adjust the liquid content as needed, increasing coconut water to get to your desired consistency.  And if you wish to increase the protein content of your smoothie, add some high quality raw green protein powder.

Optional ingredients that add some yumminess  – Happy Planet Mango Peach Party juice, fresh or frozen mango pieces, fresh or frozen pineapple pieces.  Experiment as you see royally fit!

Ta-dahhhh!  You did it!  Pour into a double walled stainless steel bottle to keep icy cold throughout your day and just enjoy your refreshing party-in-a-cup while you ponder your Kingdom of the Ultimate Smoothie Greatness.

Recipe adapted from The Whole Life Nutrition Cookbook

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MARKET NEWS

*Is there anything better then freshly baked bread? If your answer is “NO!” Then stop by our store at 1125 Mcdonald Street Wednesday mornings to pick up your warm Saltine Organic Loaf! 

*Chef Malcolm has been busy busy busy baking his homemade meat pies by hand! Flavours range from Fish + Potato to Leek+walnut+bacon and are avalailbie now at Body Fuel! For more information check out his facebook page at https://www.facebook.com/chefmalcolmshandmadepies/

*Check out new produce from Solar Ray (Kipling) – bulk cherry tomatoes, European thin skinned “little giant” red potatoes, European thin skinned white too!  Amazing grower!

*Eggplant are back!  Complete with Martha’s best advice on recipes http://www.marthastewart.com/274258/eggplant-recipes

*Pusch Brother’s brought us some of their Mini Cucumbers!  First harvest and the kids at Body Fuel got them!  Now we will share them with you! Great intro price!

*No carrots from your garden?  That’s ok because another one of our local growers, Derek Neuls, brought us some….along with bunched beets!  Sooo tasty!

*If you are on a Wednesday or Thursday route, snag some of Saltine Baking Co.’s fresh organic sourdough bread!  We even put it on sale just to give you some incentive to treat yourself to something amazing!

*Peaches by the case continue.  Yes indeed we are good price negotiators….another week of stocking up the freezer or doing some canning!  Canning apricots are still available too!

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This is what you can expect in your bin this upcoming week (August 15, 2016)

$40 We Think For You

1.5lb “little Giant” LOCAL red potatoes from Kipling SK

1 bunch LOCAL purple carrots

1 celery stalk

1 green leaf lettuce

1 radish bunch

1lb yellow onions

1.25lb roma tomatoes

0.5lb button mushrooms

1 medium grapefruit

0.6lb blueberries

2 golden kiwis

6 LOCAL Prairie Sun apples

5 bananas

2 peaches

2 nectarines

$25 We Think For You

1lb “little giant” LOCAL red potatoes from Kipling SK

1 LOCAL purple carrot bunch

1 celery stalk

1 yellow onion

1 green leaf lettuce

5 LOCAL Prairie Sun apples

4 bananas

3 peaches

0.7lb blueberries

1 medium grapefruit

 Paleo Fresh Bin

1 bunch LOCAL purple carrots

1 bunch LOCAL beets

1 zucchini

1 celery stalk

1 yellow onion

1 green onion

1 field cucumber

1 yellow pepper

1 orange pepper

1.25lb roma tomatoes

1 romaine lettuce

1 bunch Italian parsley

0.6 crimini mushroom

2 Valencia oranges

0.7lb purple plums

4 bananas

2 peaches

$50 Bordering on Boring Bin

2 peaches

4 golden kiwis

5 bananas

3 vista bella apples

1 medium grapefruit

0.5lb blueberries

0.5 button mushrooms

1 garlic bulb

1 radish bunch

1 cilantro bunch

1 romaine lettuce

1lb roma tomatoes

0.4 yellow pepper

1 field cucumber

1 green onion

1 bunch of LOCAL beets

1 broccoli

*Grocery Item: Simply Sprouted Black Bean organic tortilla chips

$45 Weekend Warrior Bin

1 package baby carrots

1 cherry tomatoes

2 red delicious apples

3 bananas

2 peaches

1lb green grapes

1 bag beanfields bean tortillas

1 container habibi’s hummus

2 hardbite wild onion mini chip bags

3 clif bars

3 Blue Sky natural sodas

3 free yum allergen free cookies

1 bag Blue monkey chocolate coconut chips

*****************************

Delivery Schedule for week of August 15, 2016

*ORDER BY FRIDAY AT 9AM FOR THE FOLLOWING COMMUNITIES/ROUTES:

*Radville -Tuesday afternoon delivery – 662 Crane Ave.

*Pangman- Tuesday afternoon delivery

*Weyburn – direct door drops Tuesday afternoon

*White City and neighbouring communities – Tuesday afternoon delivery direct door drops

*Lumsden/Regina Beach/Buena Vista  – Tuesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – no delivery service to Surya over the summer, however, if you would like an order, please be in touch with us at bin@bodyfuelorganics.ca and we can arrange for a pick up order for you!

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar  Thursday later afternoon

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)

*************************************

Have a majestically healthy weekend!

-Lana and your friends at Body Fuel

Summer Snackin’

*to create your own online order, register on our website at http://www.bodyfuelorganics.ca!

Blink and you’ll miss it….summer is already half over!  By now you’re likely a pro at keeping the kids entertained but falling into a summer rut is definitely real at this time of year.  I tend to like some ideas to keep us far away from fast food places and ice cream joints!

If their day will be spent at the cottage, a day camp, or at the spray park, start your adventure off on the right foot! First trip – the kitchen!  “Kids, raid the kitchen, we’re beginning our adventure in back pack snackin’!”

The first is our home-made frozen Creamsicle treats….these of course won’t be ready until tomorrow’s extracurriculars but the effort is well worth it!

Grab the equipment first:

*the blender,

*whole milk yogurt (goat yogurt works too!) or coconut yogurt if you are dairy free,

*your favourite fresh berries,

*some stevia or honey

*milk (goat, almond, rice, hemp or soy works too!).

If you choose to use a berry with a larger seed (like a raspberry), you should blend them first, then strain the puree through a fine mesh sieve to remove the seeds.  Select lucky child number one to press the puree button on the blender while child number two awaits the puree and sieve.  *Now, don’t make the mistake of an inexperienced creamsicle-chef and drain the juice down the sink leaving the seeds….catch it with a bowl (admittedly I’ve done this once….but only once!  Lesson learned after the first time).  Child number three will then remove her fingers from the yogurt container.  Next, with the help of our little friends, pour all the ingredients in with the berry juice back into the blender and puree till smooth.  Pour into popscicle molds, have the assistants garnish your creation with the sticks, and place into the freezer for anxious taste-testers tomorrow!

Now, for the next tasty creation:  Sand Pail Parfaits.

Begin with your CLEAN medium sized sand pail and shovel.  Have the kids go on a “treasure hunt” for the ingredients which may (or may not) include:

*yogurt,

*raisins,

*sunflower seeds,

*granola (homemade or pre-made),

*shredded coconut,

*raw chocolate (cacao nibs),

*hemp seeds,

*flax seeds,

*dried or fresh berries,

*any kind of nuts.

Layer the dry ingredients between the yogurt.  When you get to the park, serve with your shovel into smaller sand pails.  Added bonus, you don’t have to remember to pack the sand toys AND your children will undoubtedly finish their snack if they know playing in the sand afterwards is on the line….works like a charm!  Just make sure the snack comes BEFORE play time!

And what would a snack be without an appropriate beverage to keep all the electrolytes in balance and hydration up in the heat?  How about some Sunshine Tea with Coconut Water?

Send the kids on an adventure to locate the biggest jar you can find in your home (glass works best!).  *Using your favourite tea (we love a the new Body Fuel Signature Blend tea), put several teaspoons into your tea ball, place into your jar and with pure filtered room temperature water.  Add a cup of coconut water along with several drops of stevia (if desired….Body Fuel Blend Tea has stevia leaves already added), and some slices of lemons, limes and oranges.  Place lid on jar and tote to the deck where you can find a beautiful stream of sunshine to “brew” your tea.  Allow to sit several hours, remove the tea bags and fruit, and refrigerate.

You may be asking “why the coconut water?”  The answer is delicious to say the least….not only is it a nice tasting beverage, it is nature’s own amazing electrolyte replacement with the same electrolyte balance as our blood.  Among this and many other things, it also cleanses the digestive tract, boosts the immune system,  detoxifies, fights viruses and promotes balance of your PH.  Now fill up your thermos, you’re ready for your trip!

If you’re out and about and your snack is one that will might warm with the sun a little, good choices are trail mixes, organic fruit leathers, roasted whole wheat pita chips, the traditional cut up veggies, hot air popcorn, dried fruit,  whole grain crackers or muffins.

Wherever your summer adventures lead you, be sure to remember that healthy snacks are as essential to the experience as remembering your hat, shades and sunscreen!

FROZEN CREAMSICLE TREATS

½-1 lb fresh or frozen berries (if frozen, allow to thaw)

1/2 cup of whole milk yogurt (use goat as an alternative or coconut)

1/2 cup milk (appropriate substitutions are coconut, goat, rice, hemp, almond or soy)

approximately

5 drops of stevia OR 2 tbsp. honey (adjust to taste preference, creamy vanilla stevia is so yummy in this recipe!)

*Place berries in a blender and puree.  Strain out any seeds. Combine all ingredients with fruit puree in blender, blend to combine then pour into molds and freeze.

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MARKET NEWS

*Check out new produce from Solar Ray (Kipling) – bulk cherry tomatoes, European thin skinned “little giant” red potatoes, European thin skinned white too!  Amazing grower!

*Eggplant are back!  Complete with Martha’s best advice on recipes http://www.marthastewart.com/274258/eggplant-recipes

*Pusch Brother’s brought us some of their Mini Cucumbers!  First harvest and the kids at Body Fuel got them!  Now we will share them with you! Great intro price!

*No carrots from your garden?  That’s ok because another one of our local growers, Derek Neuls, brought us some….along with bunched beets!  Sooo tasty!

*If you are on a Wednesday or Thursday route, snag some of Saltine Baking Co.’s fresh organic sourdough bread!  We even put it on sale just to give you some incentive to treat yourself to something amazing!

*Peaches by the case continue.  Yes indeed we are good price negotiators….another week of stocking up the freezer or doing some canning!  Canning apricots are still available too!

*Don’t miss the Blues – 5lb and 1lb Blueberries are still available!

*Is anyone else addicted to those teensy weensy sweet-as-can-be Champagne Grapes?  I hope not….I’ll eat them all!

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This is what you can expect in your bins this upcoming week (August 8th, 2016)

$40 We Think For You

1 bunch local beets

1.5lb zucchini

1 bunch broccoli

1 red onion

1 field cucumber

1 orange pepper

2 field tomatoes

1/3lb lb baby spinach

3 sunrise BC apples

3/4lb apricots

6 bananas

2 nectarines

3/4lb Shiro plums

1lb red grapes

$25 We Think For You Bin

1.5lb zucchini

1 bunch broccoli

1 field cucumber

1 field tomato

0.25lb baby bulk spinach

3 sunrise apples

0.5lb shiro plums

4 bananas

2 nectarines

0.5lb apricots

1lb red grapes

$40 Paleo Fresh Bin

1 bunch local carrots

1.5lb sweet potatoes

1 head cauliflower

1 bunch kohlrabi

1 bunch celery

1 bunch green onion

1 package Pusch Mini cucumbers (NEW!)

1 orange pepper

1 green leaf lettuce

1 LOCAL black kale

1 cantaloup melon

2 sunrise apples

2 nectarines

2 bananas

$50 Bordering on Boring Bin

1.75lb red “little giant” nugget potatoes (LOCAL)

1 LOCAL bunch carrots

3/4lb green beans

3 corn on the cob

1 yellow onion

1 package Pusch Bros. Mini Cucumbers

1 orange pepper

1 – 3pk romaine hearts

2 sunrise apples

1/2lb apricots

6 bananas

2 nectarines

1/2lb shiro plums

2 peaches

1lb green grapes

Grocery Item included in Bordering on Boring Bin – 1 med. tub banana chips

$45 Weekend Warrior Bin (Grab and Go – never need a knife!)

1 package rainbow carrots

1 container cherry tomatoes

1 package Pusch Mini Cucumbers

2 sunrise BC apples

4 bananas

2 nectarines

1/2lb plums

2 peaches

1lb strawberries

Grocery Items included in Weekend Warrior Bin

1 Prairie Cherry Chocolate bark

1 Kettle Dill Pickle Chips

1 tub Banana chips

2 Rawmore Protein bars

2 SIP sodas

1 package Blue Diamond Gluten Free Rice Crackers

1 Habibi’s hummus

1 package Spry Gum

*********************

Delivery Schedule for week of August 8 2016

ORDER BY FRIDAY AT 9AM FOR THE FOLLOWING COMMUNITIES/ROUTES:

*Radville – Tuesday delivery to Janet Galarneau’s

*Wilcox  – Tuesday Delivery

*Milestone – Tuesday Delivery

*Weyburn – direct door drops Tuesday afternoon (WEYBURN IS OUR FASTEST GROWING ROUTE AT THE MOMENT!  THANK YOU FOR SHARING THE LOVE!)

*White City and neighbouring communities – Tuesday afternoon delivery direct door drops

*Lumsden/Regina Beach/Buena Vista  – Tuesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – cancelled for summer

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar (Thursday evening delivery)

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)

********************************************

Happy snackin’

-Lana and your friends from Body Fuel

It Matters What You Slather

*PLEASE NOTE THAT THE STORE WILL BE OPEN 10-4PM ON MONDAY AUGUST 1, 2016*

The first thing that comes to mind when you think of a BBQ….THE MEAT!  Typically, it’s the “hero” of the BBQ – the burgers, hot dogs, steaks, souvlaki, chops….throw on the grill, let it sizzle to perfection and impress those guests whose mouths are watering with anticipation!

As an organic grocery store owner, I’m all about extolling the virtues of clean meat (let’s be serious, I’m all about extolling the virtues of clean veggies too!)   You’ve heard it from this gal’s articles before….”know your farmer”, “eat local”, “source organic”  yada yada yada.  But how about the most common item that graces most BBQ settings in, dare I say, most North American households.

Done guessing yet?  Let me help you out….what BBQ would be complete without a bottle of ketchup, or at the very least, BBQ sauce.

I grew up in the typical farming family where I was convinced at the time that Ketchup was a food group.  It went on everything from eggs to macaroni to French fries.  My dad, who shunned the tomato, got his lycopene from that red bottle in the fridge!  Heck, my dad even had developed the proper “ketchup extracting” technique to get the ketchup out of the glass bottle when it was filled right to the top!

Years later now, after reading labels a few too many times, I’m an avid organic ketchup promoter….and I’ve even managed to get my dad to change his brand.  What a bonus if you can get rid of  ketchup altogether though (I use the Wildbrine fermented vegetables to add “zing” to my food now and the probiotic nature of the food is an extreme benefit!)

Why does it matter what you slather?  Here’s just a few interesting points to consider about your favourite condiments.  :

  1. Ketchup – does pouring syrup onto your burger sound gross? Well, in essence, you’re dumping about a tablespoon of high glucose fructose on your burger or hot dog with every one you eat.  That’s a whole lot of sugar to put your insulin levels way out of whack and your digestion on the defense.  Since it’s “only” a condiment, it’s typically given a free ride…like we should ignore what it does to you.  But I’ll blow the whistle – each time you have ketchup, you allow our sugar addiction to claim its further choke hold on you.  Maybe “just” a teaspoon at a time, but with such poor food value, those teaspoons add up.
  2. BBQ Sauce – I’ll keep your eyes from straining on this point….read ketchup again and assume a few more spices. Same problem…except usually happens in addition to ketchup.  You get the point…. Next!
  3. Sour Cream – if you were to guess the ingredients in sour cream, what would they be? Maybe cream and some sort of culture to “sour” it?  That’s the logical answer….now go read the label.  Why so many ingredients?  Seriously!  That’s a whole lot of preservative, fillers, and binders that do absolutely nothing to build your health.  Think again as you drop a dollop on your baked potato that is snuggled up beside that burger, drenched in ketchup and BBQ sauce.
  4. Mayo/Dips and Dressings – all “food-like” substances disguised to be food and “dress up” the actual things at the BBQ that may have some food value – your salads and veggies. Reality – you can do this….you can make your own dressings, dips and sauces that are much better for you and actually compliment the food value of your greens and vegetables.
  5. The cheese slice – my question – is it really cheese at all? The food value of a cheese slice rivals that of a pliable piece of plastic.  I am actually convinced it’s made from expired rubber duckies!  Omit…please!!!

Good news….the food police aren’t going to leave you with a dry burger and tasteless salad!

*read your labels….sometimes less is more!  Check for condiments that don’t have high glucose fructose and 4g of sugar per serving!  They are out there (hint…organic ones tend to be cleaner and less full of sugar but still tasty).

*Organic dip mixes can be quite helpful in a pinch, but read the ingredients just in case! Spices from Splendour Garden make dips, sauces and many of your meat dishes absolutely delicious!

*Substitute Organic Greek Yogurt in place of sour cream (seriously, my kids don’t even know the difference anymore)

*real cheese….there is such thing as organic raw cheese full of enzymes that actually allow your body to digest.  What a bonus, it’s far tastier than the plastic alternative.

*making your own is pretty easy!  Here’s a quick easy BBQ sauce that’s a favourite of my family:

HOMEMADE BBQ SAUCE (source: http://domesticsoul.com/2013/08/homemade-bbq-sauce-recipe-perfect-for-short-ribs.html)

4 medium tomatoes                                         1 onion
3 cloves garlic                                                  1 fuji apple
1 tsp chili powder                                           1/2 tsp paprika
1/4 tsp cayenne                                               1 tsp coriander
1/2 tsp salt                                                      pinch of pepper
1 bay leaf                                                         1/2 tsp balsamic vinegar
1/2 tbsp coconut aminos                                 2 tbsp raw apple cider vinegar
3 tbsp honey

Step 1: Dice the tomatoes, onions, garlic and apple (leave the skin on the apple). Size of dice not important.

Step 2: Add all ingredients to a pot. Cover and simmer on medium/medium-low (depending on your stove) for about 30-40 minutes. You want it simmering, but not boiling, and not high enough to burn.

Step 3: After 30-40 minutes, all of the ingredients should be cooked and pretty well broken down. It should be starting to look sauce-like, but still a bit on the chunky side. At this point, turn the heat off, remove the bay leaf, and use you blender or stick blender to blend the sauce. It makes a wonderfully smooth, pourable sauce

So there you have it!  I have faith in you….read those labels and have a healthy BBQ (and if anyone asks why Heintz got “the axe” on your table in favour of another brand, send them my way!)

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MARKET NEWS

*Make sure you grab your PEACHES by the case!  Special price of $42.99.  BEST PRICE OF THE SEASON!

*NEW plums are coming in (Shiro Golden) – we are told these are heavenly!

*Yahoo, Champagne Grapes are coming in!  These are the tiniest little sweet grapes ever (no seeds).  Yes, these are the grapes Champagne is made of!

*BLUEBERRIES are ending “bumper crop” season….only 5lb and 1lb available (the 1lbs are almost 100% guaranteed on arriving, 5lb-ers are a 50/50 gamble).  Keep your fingers crossed and send us some good blueberry karma!

*Canning Apricots will be available for some routes this upcoming week.  Regular apricots are also a great price and have been awesome!

*Chef Malcolm’s Handmade Pies (not organic, made locally, no preservatives) have made their appearance at Body Fuel!  They will be available to purchase online!

*The Glow Picnic Basket promotion will continue next week too!  It was so popular they decided to extend it for us!  If it continues to be popular, we may be able to convince them to keep the promotion ongoing!

*Rocking good deal on cauliflower at $2.99 each!  I love this stuff….I swear you can almost do anything with cauliflower!

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This is what you can expect in your bins this upcoming week (Aug 1, 2016)

$40 We Think For You Bin (*this we opted for more tree and summer fruit and omitted apples, so if you want apples this week, please add them to your order.  Galas are on sale and BC apples (sunrise) are available too!)

1.25 yams

3/4lb green beans  (*Tuesday/Wed orders will not receive green beans, rather cauliflower)

1 bunch celery

1 field cucumber

1 container cherry tomatoes

1 romaine lettuce

1 medium sized watermelon

3/4lb plums

6 bananas

3/4lb apricots

4 peaches

1lb crimson red grapes seedless

 

$25 We Think For You Bin (*this we opted for more tree and summer fruit and omitted apples, so if you want apples this week, please add them to your order.  Galas are on sale and BC apples (sunrise) are available too!)

1lb yams

3/4lb green beans  (*Tuesday/Wed orders will not receive green beans, rather cauliflower)

1 bunch celery

1 field cucumber

1 head romaine lettuce

1/2lb plums

4 bananas

1/2lb apricots

2 peaches

1lb red grapes

 

$40 Paleo Fresh Bin

1 bunch carrots

1 cauliflower

1 bunch broccoli

1 red onion

1 Long English cucumber

1 orange pepper

1 tomato

1 red leaf lettuce

1lb baby bok

3 sunrise apples

1/2lb plums

2 peaches

1lb strawberries

 

$50 Bordering on Boring

1.5lb local potatoes

1 bunch broccoli

1 bunch green onion

1 long english cucumber

1 orange pepper

1 – 3pk romaine lettuce

1 pineapple

2 sunrise apples

1/2lb plums

6 bananas

1/2lb apricots

2 peaches

1lb red grapes

Grocery item included in Bordering on Boring Bin – 1 Simply Natural BBQ Sauce (Smoky or Tangy)

 

$45 Weekend Warrior

1 package baby carrots

1lb mini cucumbers  or 1 package mini sweet peppers

1 container cherry tomatoes

2 apples

1/2lb plums

4 bananas

1/2lb apricots

2 pears

2 peaches

1lb red grapes

Groceries included in Weekend Warrior Bin:

3 – Blue Sky Soda

1 box Envirokidz Granol Bars

1 Kintaro Nut Clusters

3 Clif Bars

3 – 23g Hardbite Chips

1 Habibi’s Hummus

1 Barbara’s Cheese Puffs

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Delivery Schedule for week of August 1, 2016

***please note that there is a 1 day delivery delay for most Tuesday delivery routes***  See below

*ORDER BY FRIDAY AT 9AM FOR THE FOLLOWING COMMUNITIES/ROUTES:

*Radville -Wednesday delivery due to holiday on Monday- 662 Crane Ave.

*Pangman- Wednesday delivery due to holiday on Monday

*Weyburn – direct door drops Wednesday afternoon

*White City and neighbouring communities – Wednesday afternoon delivery direct door drops due to holiday on Monday

*Lumsden/Regina Beach/Buena Vista  – Wednesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store pick up after 3pm

*Estevan -Wednesday afternoon delivery direct door drops as usual

*Indian Head – no delivery service to Surya over the summer, however, if you would like an order, please be in touch with us at bin@bodyfuelorganics.ca and we can arrange for a pick up order for you!

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar *this week there will be no delivery to Cupar….please call us to arrange pick up or an alternate option.

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)

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Be saucy this weekend!

-Lana and your friends at Body Fuel Organics

 

Avoiding the Summer Slump

Summer is already almost half over!  Many families have a busy month and half ahead of them, trying to make the most of the time the kids are out of school or taking a break from scheduled activities.  Cramming in a holiday, visits to the spray park, BBQ’s and Potlucks, Rider Games, and other excursions can leave you feeling a little frazzled and drained.  And often times, the crazy pace is at the expense of eating regularly and a quality diet.

When your energy and mood start to be affected, it may be time to pull on some supplements to assist.  I’m a big “food pusher” and believe in the power of nutritious whole organic food, and certainly an advocate of keeping your regular orders as much as you can in the summer…it’s just a good reminder to keep eating well instead of eating out!  But if you’re needing a quick boost and have let your system fall a little lower on the ‘good health’ scale than you wish to admit, quality, absorbable, supplements definitely have their place.

Among the brands we carry, we are very proud to have the Vitality brand on our shelves.  The product has a long history of a single family ownership, and is well researched and reputable.  They are also Canadian, originating from the west coast.  They also believe as we do in high quality, absorbability and reasonable pricing.

Their newest supplement excited us and definitely caused us to take notice.  It addresses iron and if you find you are slumping this summer , maybe a bit lethlargic and have low energy, don’t let the summer pass you by.  This supplement is promised to be very absorbable, and does no constipate like many iron supplements.

Improve your energy and mood with Vitality’s new Power Iron+ Organic Spirulina, Canada’s highest level of iron in a natural health supplement.

Vitality’s new Power Iron+ Organic Spirulina blends 45mg of non-constipating iron bisglycinate with Certified organic spirulina to enhance absorption plus powerful co factors like B12 and Folic acid to make this the ultimate blood builder!  Check out vitality.ca for more information.

PowerIron

 

Benefits Of Iron For The Skin  (source: http://www.stylecraze.com/articles/benefits-of-iron-for-skin-hair-and-health/)

1. Gives Your Skin A Healthy Glow

Pale skin and dark circles are the most common signs of anemia caused due to iron deficiency (1). The lack of iron causes hemoglobin levels to decrease, resulting in the subsequent reduction of RBCs. The reduced oxygen flow can deprive your skin of its color, making it look sallow. A healthy dose of iron-rich foods in your daily diet can give your skin a pinkish glow.

2. Speeds Up Wound Healing

Iron also plays an important role in speeding up the process of wound healing. It helps in the formation of RBCs, the most essential constituent of hemoglobin that transports oxygen around the body. Without the proper supply of oxygen (that also carries other nutrients), wound healing cannot take place (2). You know what to do about treating those painful wounds the next time!

Benefits Of Iron For The Hair

3. Fights Hair Loss

A European Journal of Dermatology study found that women can experience excessive hair loss due to iron deficiency (). The study reported that low iron stores increase the rate of hair fall, especially in non-menopausal women. Iron also helps improve hair texture and reduces dullness by increasing the flow of oxygen and nutrients to the hair roots and scalp.

Benefits Of Iron For Health

4. Makes You Energetic

Iron acts as a carrier of oxygen in the body and transfers it to the muscles and the brain, thereby increasing both physical performance and mental alertness. Low levels of iron within the body can make you inattentive, irritable, and fatigued. As per a study conducted by the University of Melbourne, iron supplementation helps improve exercise performance in women (4).

5. Improves Appetite

For those concerned parents whose kids are small eaters, iron supplementation may help increase your child’s appetite. A study by The Journal of Nutrition performed on Kenyan primary school children found that iron supplementation increased appetite and growth in children (5).

6. Aids Muscle Function

Iron is also extremely important for improved muscle health. It aids in the production of myoglobin (a muscle protein) that carries oxygen from hemoglobin and stores it in the muscle cells (6). It thereby helps in the contraction of muscles.

7. Contributes To Brain Development

New mothers must make sure that their kids have a diet rich in iron to ensure healthy brain development. As per a study by the Seminars in Pediatric Neurology, the cognitive, motor, social-emotional, and neurophysiological development in infants suffering from iron deficiency anemia is lower than those who are not (7). The study thus emphasizes the importance of preventing iron deficiency for improved brain health.

8. Ensures A Healthy Pregnancy

Doctors recommend pregnant women to increase their intake of iron from food sources or supplements. A Cochrane Database of Systematic Reviews study reports that the prenatal supplementation of iron helps lower the risk of low birth weight and prevents maternal anemia during pregnancy (8). Pregnant women should take 27 milligrams of iron a day (https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/). Iron supplements are best absorbed when supplemented with foods rich in vitamin C, such as orange, grapefruit, and tomato juice.

9. Enhances Immunity

Another wondrous health benefit of iron is its ability to bolster up immunity. According to Linus Pauling Institute, iron is highly useful for a number of immune functions such as the differentiation and proliferation of T lymphocytes and the production of reactive oxygen species that fight pathogens (9).

10. Alleviates Restless Leg Syndrome

Restless leg syndrome (RLS), a neurologic movement disorder, creates an urge to move the legs repeatedly. These sensations get further intensified at rest, and therefore, cause disturbed sleep. A study conducted by Age and Aging found that the deficiency of iron (with or without anemia) can trigger RLS in the elderly (10). Taking iron supplements can, thus, alleviate its symptoms.

11. Provides Relief From Premenstrual Symptoms

Studies suggest that a high intake of iron can provide relief from premenstrual symptoms like dizziness, mood swings, hypertension, etc. As per research conducted by the University of Massachusetts at Amherst, women who enjoy an iron-rich diet have 30 to 40 per cent lower risk of experiencing PMS compared to women who consume less iron (11).

Sources Of Iron

Here are the top food sources you can obtain your daily dose of iron from:

Heme (Animal) Sources: These are the best sources for increasing and maintaining good iron levels in your body.

Beef liver
Chicken liver
Mussels
Oysters
Lamb
Ham
Veal
Tuna

Non-Heme (Plant) Sources: These sources of iron are absorbed less by the body and require Vitamin C to be absorbed in greater amounts.

Tofu
Beans
Pumpkin Seeds
Leafy green vegetables
Whole grains
Turnip
Dry fruits
Legumes
Lentils
Eggs
Dairy products

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MARKET NEWS

*Next week, you will have the opportunity to grab some awesome savings from Glow Juicery!  Order your GLOW FAMILY PICNIC PACK FOR $59.99 – includes Glow’s Best Sellers – 4 Seasonal salads, 4 fresh pressed juices, and 4 snacks!

*Sometimes it’s good to be different!  Cactus Nopales?  Why not!  Let’s give them a try!

*Saltine Bakery is making us Fresh Organic Sourdough bread!  It will be available to the Estevan, Regina, Grand Coulee and Cupar routes!  Add it on….it smells and tastes delightful!

*Garlic Scapes – not only are they delicious, they make your whole house smell like a garlic farm and I can’t think of anything better than that!

*As long as the rain in BC stays away, we will have blueberries in bulk again secured pricing $33.00 for 5lb and $52 for 10lb!

*Peaches and canning apricots by the case, ya baby, up my alley!

*Persian cucumbers are those tiny cute crunchy ones…fingers crossed but word on the block is that they are coming!

*When I make fruit salad, I like to serve it in either a pineapple “bowl” or watermelon bowl.  What about you?  Are you feeling it?  Both are on sale!

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Here’s what you can expect in your bins this upcoming week (July 25 2016)

$40 We Think For You

1.5lb Local European NO PEEL potatoes

1 package rainbow baby carrots

1 bunch green onion

1 red pepper

1 green pepper

1 bunch red leaf lettuce

1 bunch baby bok choy

1 – 2pack portabello mushroom caps

1 cantaloupe

5 sunrise apples

6 bananas

1/3lb kiwi

2 peaches

1 mango

$25 We Think For You Bin

1.25lb Local European NO PEEL potatoes

1 bunch green onion

1 green pepper

1 bunch baby bok choy

1 package portabello mushrooms 2pk caps

1 cantaloupe

3 sunrise apples

4 bananas

1/3lb kiwi

2 peaches

$40 Paleo Fresh Bin

1.5lb yams

2/3lb green beans

1 head green cabbage

1 yellow onion

1 bunch green onion

1 long english cucumber

1 red pepper

1 bunch green leaf lettuce

1 bunch radishes

1 LOCAL Heliotrope Kale

4 sunrise apples

1/2lb apricots

2 d’anjou pears

2 peaches

$50 Bordering on Boring Bin

1 package baby rainbow carrots

2/3lb green beans

4 corn on the cob

1 yellow onion

1lb persian mini cucumbers

1 red pepper

1 5oz  clamshell baby spinach

1 cantaloupe

4 sunrise apples

1/2lb plums

1/2lb apricots

6 bananas

2 peaches

2 d’anjou pears

Grocery item included in Bordering on Boring Bin: Que Pasa Thin Tortilla Chips

$45 Weekend Warrior Bin

1 package rainbow baby carrots

1lb persian mini cucumbers

0.4lb sugar snap peas

3 apples

4 bananas

2 valencia oranges

1/2lb apricots

2 peaches

1lb package strawberries

Weekend Warrior Grocery Items:

1 bag Kettle Chips (assorted flavours)

1 container Habibi’s hummus

1 tube Smart Portion Veggie Chips

1 Blue Monkey Coconut Chips

1 Divine Chocolate Bar

1 package Kiju Juice Boxes (assorted flavours)

1 5pk Nature’s Path Granol Bars

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Delivery Schedule for week of July 25 2016

ORDER BY FRIDAY AT 9AM FOR THE FOLLOWING COMMUNITIES/ROUTES:

*Radville – Tuesday delivery to Janet Galarneau’s

*Wilcox  – Tuesday Delivery

*Milestone – Tuesday Delivery

*Weyburn – direct door drops Tuesday afternoon

*White City and neighbouring communities – Tuesday afternoon delivery direct door drops

*Lumsden/Regina Beach/Buena Vista  – Tuesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – cancelled for summer

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar (Thursday evening delivery)

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)

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Have a spunky, energy filled week!

-Lana and your friends from Body Fuel

GMO Labeling Update and Some No Bake Treats from one of my Favourite Bloggers

My husband always bugs me about being on my phone “all the time”!  He always thinks I’m on Facebook….but the truth is, aside from using my phone as a mobile computer, I actually have an obsession with recipes.  I LOVE recipe books, reading recipes, and learning more about transforming healthy food ingredients into powerful nutrition and things that taste great!  My recipe book collection is massive and I always seem to find another that intriques me!

Online, I tend to have a few sites and bloggers that I follow religiously.  One of my favourite bloggers is known as the Food Babe!  Do you know of her?  I wanna grow up to be like her someday….she’s on top of political food system issues and, although she looks like an angel, she packs a solid punch aimed at companies and government who choose to exploit our food system.

This week there’s lots in the news in the US about the “Dark Bill”.  In a nutshell, GMO labelling was voted down keeping US residents in the dark about what is in their food.  We are no different in Canada.  If you want to get more up on the topic, here is the link to her latest blog!

http://foodbabe.com/

So while that topic will give you much to “chew on”, here are some tasty treats that the Food Babe shares for us to make our summer treats both healthy and delicious!  These will make your friends take notice at any potluck BBQ gathering!  Enjoy!

Three No-Bake, Cool, Refreshing, & Healthy Desserts… Just In Time For Summer!

There is a way to treat yourself without poisoning your body with refined sugar, processed flours, corn syrup and other nasty ingredients found in most desserts! In all honesty, you can avoid these ingredients for the rest of your life and still enjoy eating delicious sweet treats – and it all comes down to the ingredients!

Simply choose desserts that are made from ingredients like nuts, dates, and maple syrup, which are full of vitamins and minerals that provide nutrition to the body. At the same time avoid processed cane, corn, or beet sugars and flours that have been chemically stripped of nutrition. When you indulge in these types of ingredients, they don’t do your body any favors! You also make your body more acidic, because sugars devoid of minerals are acid-forming – and we know that it’s better to eat mostly alkaline foods if we want to avoid disease.

That’s not to say that you should go crazy and eat an entire pan of almond butter brownies… but if you are going to treat yourself this is the way to do it!

Today, I’m going to show you how to make this delicious spread of healthy desserts without even turning on your oven! Yum!

new3-No-bake-Healthy-Desserts

1. BLUEBERRY “CHEESECAKE” BARS

These bars are made without any dairy at all but taste like cheesecake! They are cool and refreshing and make a fantastic summer treat!

Blueberry Cheesecake Bars Prep

Blueberry Cheesecake Bars

Food Babe’s Blueberry “Cheesecake” Bars
Serves: 9
Ingredients
  • 2 cups raw cashews, soaked overnight
  • ⅓ cup raw honey or maple syrup
  • ¼ cup coconut oil, melted
  • ¼ teaspoon ground cinnamon
  • 2 tablespoons lemon juice
  • 1 cup blueberries
Crust:
  • 2 cups walnuts
  • 10-12 medjool dates
  • 2 tablespoons coconut oil
  • Pinch sea salt
Instructions
  1. To make the filling, place the cashews, honey, coconut oil, cinnamon, lemon juice and blueberries in a blender and blend until smooth.
  2. To make the crust, place the walnuts in a food processor and pulse until finely chopped. Add the dates and salt and pulse until well combined. Add coconut oil and pulse once more.
  3. To assemble, line a 8×8 baking pan with parchment paper. Firmly press the crust into the pan to create an even layer. Add the filling and spread evenly over the crust. Place in the freezer for at least 3 hours or overnight.
  4. To serve, cut the “cheesecake” into squares and serve with fresh berries, if desired. Enjoy!
Notes
**Please choose organic ingredients if possible.**

 

2. SALTED CARAMEL BROWNIES

You can make an amazing “caramel sauce” with just almond butter, maple syrup, and vanilla extract. And it tastes so delicious drizzled over these refrigerator brownies!

Salted Caramel Sauce

Salted Caramel Brownies

Food Babe’s Salted Caramel Brownies

Serves: 9
Ingredients
  • 1 cup walnuts
  • 1 cup almonds
  • ½ cup cacao powder
  • ⅛ teaspoon sea salt
  • 10-12 dates
  • 2 tablespoons coconut oil, melted
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract
Caramel Topping:
  • 3 tablespoons almond butter
  • 1-2 tablespoons raw honey or maple syrup
  • ½ teaspoon vanilla extract
  • Pinch sea salt
Instructions
  1. Place the walnuts and almonds in a food processor and pulse until finely chopped. Add the cacao and salt and pulse to combine. With the food processor running, add the dates, one at a time until they are all combined. Add the coconut oil, maple syrup and vanilla.
  2. Line a 8×8 baking pan with parchment paper and place the brownie mix in the pan. Press down to form an even layer.
  3. To make the caramel topping, whisk together the ingredients in a small bowl. Drizzle some of the caramel topping over the brownies and place the pan in the refrigerator for 2-3 hours to set. Cut into squares and enjoy!
Notes
**Please choose organic ingredients if possible.**

 

3. STRAWBERRY CHIA JAM WITH YOGURT AND PISTACHIO CRISP

The pistachio crisp on this treat is the bomb! It’s like a crunchy, sweet and nutty candy that goes perfect with chia jam and yogurt. This dessert is sweet and creamy, and makes a nice alternative to ice cream!

Yogurt Pistachio Crisp (3 no bake healthy desserts)

Serves: 2
Ingredients
  • 16 ounces plain yogurt
Chia Jam:
  • 1 cup fresh strawberry, hulled
  • 1 tablespoon chia seeds
  • 1-2 tablespoons fresh orange juice
  • honey or maple syrup, to sweeten if desired
Pistachio Crisp:
  • ¼ cup chopped pistachios
  • 2 tablespoons chia seeds
  • 1 tablespoon sesame seeds
  • Pinch sea salt
  • 2 teaspoons raw honey
Instructions
  1. To make the chia jam, place the strawberries in a blender and blend until smooth. Add the chia seeds, orange juice and sweetener, if using. Blend to combine. Place in a glass jar in the refrigerator to allow the chia seeds to expand, at least 1 hour.
  2. To make the pistachio crisp, Place a saute pan over medium heat. Add the pistachios, chia seeds and sesame seeds and toast lightly, 1-2 minutes. Drizzle the honey over the nuts and seeds and stir so they begin to form clumps. Take off the heat and let cool.
  3. To serve, place 8 ounces of yogurt in a bowl and top with 1-2 tablespoons of chia jam and some of the pistachio crisp. Enjoy!
Notes
**Please choose organic ingredients if possible.**

If you know someone who is tired of the summer heat and would love to cool down with some delicious no-bake treats like these, please share this post with them!

Xo,

Vani

P.S. If you are looking for more recipes and healthy meal plans – you gotta check out the Food Babe Eating Guide– it may just be what you need this Summer to stay on track! Check it out here.

 

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MARKET NEWS

*Fresh Bread is back for our Thursday customers!  PLEASE add to your online order!  Saltine Bakery makes delicious selections….Pecan Raisin, Three Seed, and Parmesan Pepper!  While we MAY have some instore for Thurday pick ups, the only real way to ensure you get it is if you add it to your cart!

*Canning Peaches are available again this week as well as canning apricots!  Keep in mind that these are not perfect eating quality…a knife will likely be required for some trimming.  Canning Apricots are anticipated for Thursdays orders.

*BOGO deal in Strawberries still on….3lbs for the price of 2 1/2!

*It’s THEE YEAR for Bulk BC Blueberries!  We’ve secured last week’s pricing for blueberries in 5lb and 10lb sizes – $33.00 for 5lb, $52.00 for 10lb.  They are the best Blueberries I’ve EVER had!  Big and sweet this year!  Grab some to freeze for the winter!

*Solar Ray Farms (locally grown) is bringing us new European potatoes next week!  We expect them either Tuesday or Wednesday.  They will be straight out of the ground, sweet, buttery and delicious.  (they MAY not make our Tuesday/Wednesday orders next week for sure….we are unsure of delivery time right at the moment.  Our dearest Allan, the farmer, said he’d do his best!)

*I think it’s finally the season for Mojitos!  Limes are on sale!  Let’s throw some mint into the mix too!

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This is what you can expect in your bin this upcoming week (week of July 18)

$40 We Think For You

1 bunch carrots

1 green cabbage

1 red onion

1 Pusch Bros. local cucumber

1 red pepper

1 green leaf lettuce

1 bunch radishes

1 bunch mint

5 Vista Bella BC apples

0.2lb limes

6 bananas

2 d’anjou pears

3 BC peaches

1lb green grapes

 

$25 We Think For You Bin

1 bunch carrots

1 green cabbage

1 red onion

1 red pepper

1 green leaf lettuce

1 bunch mint

3 Vista Bella BC apples

0.2lb limes

4 bananas

2 d’anjou pears

2 BC peaches

 

$40 Paleo Fresh Bin

2lb beets

1lb zucchini

1 head cauliflower

1 bunch broccoli

1 celery

1 yellow onion

1 red pepper

1 clamshell cherry tomatoes

1 Local Romaine Lettuce

4 Vista Bella BC apples

1/2lb apricots

2 d’anjou pears

1lb strawberries

 

$50 Bordering on Boring Bin

1 bunch carrots

1 bunch broccoli

1 bunch green onion

1 Pusch Bros. cucumber

1 red pepper

1 clamshell cherry tomatoes

1 Local Romaine lettuce

1/2lb plums

6 bananas

1/2lb nectarines

3/4lb apricots

2 peaches

1lb green grapesc

Grocery Item included in Bordering on Boring Bin – Caboo Paper Towel (made with sustainable Bamboo!)

$45 Weekend Warrior Bin (your grab and go solution…perfect for the weekend!)

1 package baby carrots

1 clamshell cherry tomatoes

0.35lb sugar snap peas

1/2lb mini cucumbers

3 BC Vista Bella Apples

1/2lb plums

4 bananas

2 d’anjou pears

2 peaches

1lb green grapes

Weekend Warrior Grocery items:

1 Boomchicka Popcorn

1 box Nut Thin gluten free crackers

1 Habibi’s Hummus

1 small bag Hardbite Wild onion chips

1 Prana Trail Mix package

1 container bananas chips

3 Blue Sky Soda

2 Clif Bars

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Delivery Schedule for week of July 18, 2016

*ORDER BY FRIDAY AT 9AM FOR THE FOLLOWING COMMUNITIES/ROUTES:

*Radville -Tuesday afternoon delivery – 662 Crane Ave.

*Pangman- Tuesday afternoon delivery

*Weyburn – direct door drops Tuesday afternoon

*White City and neighbouring communities – Tuesday afternoon delivery direct door drops

*Lumsden/Regina Beach/Buena Vista  – Tuesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – no delivery service to Surya over the summer, however, if you would like an order, please be in touch with us at bin@bodyfuelorganics.ca and we can arrange for a pick up order for you!

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar *this week there will be no delivery to Cupar….please call us to arrange pick up or an alternate option.

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)

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Enjoy your weekend with some healthy treats and good reading!

-Your friends at Body Fuel