My Take on the Thrive Diet (not the patch!)

***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

It’s September, and with that comes change. Summer is over and it’s a great time to use that mindset to change how you feel about your body and yourself, for good!

By now you might be familiar with my good friend Derek Henry’s THRIVE online health program, which is quickly becoming a popular resource to get the results you want for your health in ANY area you desire. With his special approach and proven track record of helping people resolve health issues (or just helping them take their health to the next level), along with LIFETIME membership and support, it has become obvious to those that want to thrive that they have everything they need inside this program!

 
There have been quite a few Body Fuel customers who have followed Derek‘s Thrive program but one that’s very near to me.  My husband Ryan had many of the resources he needed right at his fingertips, however, sometimes the closest things or people in your life are the easiest to dismiss!  I had an idea of what he needed to do to help his “limp along” digestive sysem, but I was the easiest person in his life to ignore.  
 
So Ryan registered for THRIVE in May of this year and I can tell you from personal experience that the THRIVE health program (NOT the patch) created incredible results for him, and he finally got the answers and the plan toresolve his digestive issues that have been plaguing him for years! He also lost 25 lbs in 8 weeks, and his naturopath was really impressed with what Derek prescribed for him to get truly healthy! And he is not the only BFO supporter to get results by taking advantage of the Thrive program and becoming more well….the list is growing!

I’m very happy for Ryan, but we all know you can’t get healthy by sitting on the sidelines cheering everyone else on. Truth be told, you need to make yourself a PRIORITY, and get in the game! So, what are you waiting for? The perfect time? Unfortunately, it doesn’t exist, and with the THRIVE lifetime membership, it doesn’t matter anyway! You’re not on a clock…once you are IN, you have access to the plan and evolving information for good! 
So Derek and I put our heads together  so that we could give you a special opportunity to really annihilate your health goals this year (and in 2017). So, here’s what he is doing for my Body Fuel customers:Register for THRIVE by Sunday, September 25th at 11:59 p.m. PST, and he will ALSO include the following with your THRIVE membership:

1) 10% OFF the program by using the following coupon code at the THRIVE online check out: BFOHERO
2) A free, comprehensive online health assessment and 30 minute follow up with Derek.

The value of these two items is over $100, and the real life value of the individualized health assessment and follow up is priceless (in other words, results go up dramatically)! I know it gave Ryan a leg up on his transformation and set him off to a strong start!

And if you are one of the first 5 to register before Saturday, September 24th, he will ALSO provide you with an additional 30 minute coaching session to be used at any time you wish (that’s another $50 value)!

As a firm believer in what Derek does, and seeing the results in the flesh through Ryan and a number of other Body Fuel customers, I wanted to help you get going as well, so…

 
Anyone who signs up for the THRIVE program by the deadline, will also get a $40 discount on their next bin service from BFO, or on anything inside the store! I know, cool right?

Derek and I have been close friends for over a decade, and we both share the same passion for helping people get healthy, so it just made sense that we combine our resources and offer the best thing since sliced sourdough bread!
 

If you are one of the few who haven’t looked into the THRIVE program, check out his video below that gives you a close look at what is all inside the program, the testimonials it has generated, and who has “rubber stamped” it!

>> You can see it all here. <<

Remember, this special runs only until Sunday, September 25th! I look forward to those who are ready to make themselves a PRIORITY so they can truly THRIVE!

>> Register for THRIVE, here. <<

 

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MARKET NEWS

*Lots and Lots of new things on the Feature Page.  Shop here  http://www.bodyfuelorganics.ca/c-299-featured-on-sale-products.html

*Need a Fresh Pine View Turkey for Thanksgiving?  It’s time to order one now!  Email us at bin@bodyfuelorganics.ca to book yours.  Please mention your phone number, size requested (S, M, L).  We expect arrival on October 7th

*A couple favourites have entered the market again….Brussel Sprouts and Asparagus!

*Tangelos are back!  These are one of our favourite citrus crops.  More variety of citrus will continue to become available as we head towards that “w” word.

*Valencia oranges are on for a great price!  Time for your Vitamin C’s??

*Italian plums are all done – but President’s are here.  These are very similar in flavour but just larger!

*large cauliflower are back!

*SPECIAL – corn on the cob, buy 2 get 1 free!

*Last week to hit our September Special – We Think For You x2!

*Weekend Warrior Bins are all done for the year….back next summer!

*In the grocery world, we welcome Dandee Blend (a coffee-free alternative), Sunwarrior Protein Powder, E3Live capsules and frozen product, and New Sugar Free Lakonta Chocolate Bars (which are divine, btw)

*Chef Malcolm’s FAMILY SIZED meat pies are available now!

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UPCOMING EVENTS THAT YOU WILL WANT TO TAKE IN!

*We are hosting a 6-week cooking class entitled “Eat Your Heart Out” – a wellness focused cooking series.  It takes place at Body Fuel on Tuesdays starting October 11th from 6-7:30 weekly.  Cost is $180 for 6 classes.  Course Instructor -Leslie Herman.  For more information, email us at bin@bodyfuelorganics.ca

*Saturday October 22 – The Art of Fermentation Workshop with Stacey Tress.  Explore the history, health benefits and how to for a variety of cultured foods and drinks including kefir, kombucha and kimchi.  Registration includes an active culture of your choice to take home (water kefir, Kombucha, sourdough starter, villi or Jun) plus a jar of kimchi and a jar of beet kvass. Cost $115,   Time 10-3pm at  Body Fuel Organics.  Contact Stacey at 306-631-4239 to register.  Etransfer $115 to stacey.gardentherapy@gmail.com

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Here’s what you can expect in your upcoming bin (week of September 26th)

$40 We Think For You

1lb local carrots

1 bunch celery

1 bunch green onion

1 green pepper

1 red pepper

1 orange pepper

1 jalapeno pepper

3/4lb roma tomatoes

1 head romaine lettuce

1lb baby bok choy

1 chunk fresh ginger

1/2 pineapple (our pineapple this week are being sent sans tops – who needs ’em anyway, right?)

5 gala apples

2 valencia oranges

2 limes

6 bananas

3 Asian pears

1lb coronation grapes

$25 We Think For You

1 bunch celery

1 bunch green onion

1 green pepper

1 red pepper

1 jalapeno pepper

1/2lb roma tomatoes

0.25lb mixed greens

1lb baby bok choy

1 chunk ginger

1/2lb pineapple (sans tops)

3 gala apples

2 limes

4 bananas

2 asian pears

3/4lb coronation grapes

$40 Paleo Fresh Bin

2lb local beets

1 cauliflower

1 bunch celery

1 local red onion

1 cucumber

1 green pepper

1 red pepper

1 orange pepper

1 green leaf lettuce

1/3lb baby spinach

1/2 pineapple (sans top)

1.5lb spartan apples

1lb presidents plums

2 bananas

2 bartlett pears

1 avocado

$50 Bordering on Boring Bin

2lb Rande’s little gem potatoes

1lb local carrots

1 broccoli

3 corn on the cob

1 local white onion

1 Pusch mini cucumbers

1 red pepper

1 orange pepper

1lb roma tomatoes

1/3lb baby spinach

1 whole pineapple (sans top)

1 lb tangelos (new this week)

1lb presidents plums

5 bananas

1/2lb golden kiwi

3 bartlett pears

3/4lb coronation graps

Grocery item included in Bordering on Boring Bin: Paqui Tortilla Chips (brand new!)

LBD 2.0 Fresh Produce Bin Week 4

*exclusive to LBD members.  Please visit private Facebook page for bin contents

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Delivery and Order Schedule for week of September 25th, 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 – delivery to Surya Yoga in Indian Head late Tuesday afternoon.   

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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It’s a good time to Thrive!

-Lana and your friends at Body Fuel

Exploring Salads in a Jar!

***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

I had the BEST morning today!  Yes, little things can either derail me or set me on a path of least resistence for the day.  And I do know that my attitude really affects the success of my day.  You know how finding a $20 bill in your pocket from last year’s winter jacket can just make your day ?(I plant them now when I put them away for the season and forget about it on purpose!)  Well, my Sunday’s prep work made my day today!

Today, I opened the fridge in despair over what I might make to take with me to work today for lunch.  It looked a little bleak….until I discovered that I had made salads in jars on Sunday and the last one remained!  It was the BEST feeling ever!  Lunch was DONE!  Grabbed an apple, some nuts, my waterbottle and I was OUT THE DOOR with huge smile on my face!

Last week I promised we’d explore how Salads in Jars could make your life easier….so instead of re-inventing the wheel, I’ll share my “source” where I learned my skills!

5 Easy, Quick Steps to Making Mason Jar Salads

5 EASY QUICK STEPS TO MAKING MASON JAR SALADS

Start with the Dressing

The secret to great mason jar salads lies in the layering, so it’s best to start with the dressing. After all, the longer those ingredients mingle, the more flavor your dressing will have. If you’re short on time, bottled dressing will do in a pinch, but homemade salad dressings are quick and easy, and often more affordable and healthier than store-bought stuff. Many contain just a handful of ingredients, which you likely already have on hand. (If you don’t yet have a go-to vinaigrette, try one of these!)

If you’re planning to eat your salad within a day or two, the dressing can go straight into the bottom of the jar (about 2-3 tablespoons for a quart-sized salad; 1-2 tablespoons for pint-size). If you’ll be keeping it longer than that, consider storing the dressing separately in travel-friendly, 2-ounce containers.

Chop Your Resilient Veggies

Resilient veggies are those that can hold their own in the bottom of the jar–meaning they won’t get soggy, and can handle the pressure of having other, lighter ingredients layered on top. Some to consider: raw onion (letting these sit in the dressing will mellow them out a bit), bell peppers, carrots, cucumbers, snap peas, grape tomatoes, olives and artichoke hearts. If you’re feeling a little fruity, grapes and diced apples hold up well, too–just sprinkle a little lemon juice onto the apples first to keep them from browning if you won’t be eating it right away.

Pack in Some Protein

For a more satisfying salad with staying power, layer some lean protein on top of your resilient veggies. Some to consider: chopped hard-boiled eggs, diced chicken breast (or deli meat), canned tuna or salmon, and cooked beans or chickpeas.

Grab Your Greens

Next, cover your resilient veggies and protein with a good handful (or two) of greens. Packing the greens tightly will help keep ingredients in place. Darker varieties pack more nutrients, so skip the iceberg and mix dark greens like kale, spinach or spring mix with chopped romaine.

Top it Off

With your mason jar mostly full, now is the time to sprinkle on your favorite toppings. These can be croutons, shredded cheeses, nuts, seeds and more delicate ingredients like berries and sprouts.

When it’s time to dig in, pour your salad onto a plate or into a bowl, or shake things up and enjoy it right from the jar. Just don’t forget to pack a fork if you’ll be eating it on the go!

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Here’s what you can expect in your upcoming Bin (Week of September 19th)  Please keep in mind that substitutions happen occasionally for items of poor quality or inadequate quantity

$40 We Think For You

2lb local potatoes

1 bunch broccoli

1 bunch green onion

1 long english cucumber

1 red pepper

1 yellow pepper

1 green leaf lettuce

1lb LOCAL leeks

1 – 3lb bag spartan apples

2 grapefruit

1lb Italian plums

6 bananas

1lb golden kiwi

3 bartlett pears

3/4lb coronation grapes

$25 We Think For You

2lb LOCAL potatoes

1 bunch broccoli

1 long english cucumber

1 yellow pepper

1 green leaf lettuce

1lb LOCAL leeks

1.5lb spartan apples

1/2lb Italian plums

4 bananas

1/2lb golden kiwi

3 bartlett pears

$40 Paleo Fresh Bin

1 med. LOCAL green cabbage

1.5lb rutabaga

1 bunch broccoli

1 LOCAL white onion

1 Long English cucumber

1 red pepper

1 yellow pepper

1/2lb tomatoes

1 head romaine lettuce

1 bunch green kale

1.5lb spartan apples

1/2lb Italian plums

2 bananas

2 bartlett pears

1 avocado

$50 Bordering on Boring Bin

3lb LOCAL potatoes

1 package baby carrots

1 bunch green onion

1 head cauliflower

1 package Pusch mini cucumbers

1 red pepper

1 yellow pepper

1/2lb tomatoes

1 – 3pk Romaine Hearts

5 gala apples

5 bananas

2 Starkrimson pears

1lb golden kiwi

1lb red seedless grapes

1 large mango

Grocery Item included in Bordering on Boring Bin – NEW Three Farmers Pea Pop snacks!

$45 Weekend Warrior Bin – has been discontinued until next summer!  

LBD Bin Week 3 – Exclusive for LBD members only.  Please see Private Facebook Page for Bin items!

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MARKET NEWS

*On Saturday September 17 from 2-5pm, we will be hosting a book signing  (“Fresh” a Vegan, Vegetarian and Raw Food Cookbook) written by Regina’s own Corinne Drysdale!  Pop by the store, purchase a book, have it signed, and support a local entrepreneur!

*IT’S APPLE SEASON!  SPARTAN, AMBROSIA, AND HONEYCRISP APPLES ARE BACK!  Yeeee-haw!  They are my favourites!

*Brussel Sprouts will be available next Thursday and going forward! (sorry, can’t get them in for my Tuesday/Wednesday Routes)

*Cabbage Rollin’ on your TO DO list? We got big cabbages coming from Heliotrope this upcoming week!
*Kiwiberries make their appearance again….it will be brief, remember!  They are here for a good time, not a long time (available after Sept 21st).

*Blueberries in 6oz. size are back…USA grown. (available after Sept 21)

*Get your Greens!  LEAF LETTUCE, BLACK AND GREEN KALE ARE ON SALE

*I love when Mother Nature get’s creative….PURPLE RUSSIAN POTATOES coming in!

*Pumpkins are in!  Locally grown….DID YOU KNOW PUMPKIN IS A SUPERFOOD (even in cheesecake!!  lol!)

*Pomegranates in here

*Wrap it Up Raw wraps are in stock again! Vegan, gluten free and paleo friendly

*Watch for MONK FRUIT CHOCOLATE BARS, SUN WARRIOR PROTEIN POWDER AND DANDEE BLEND COFFEE REPLACEMENT COMING SOON!

Delivery Schedule and order Cut-off times for week of Sept 19th 2016.   See below!

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 Wednesday 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 (we anticipate to be done Regina bins by 3pm as long as our truck arrives as planned!)

*Estevan -Wednesday afternoon delivery direct door drops (which will be a bit later given the additional routes that are normally delivered on Tuesdays)

*Indian Head – first bin back after summer!  Pick up at Surya Yoga late afternoon.

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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Set your self up for a mid-week win!!

-Lana and your friends at Body Fuel Organics

http://www.bodyfuelorganics.ca

Mason Jar Breakfast Survival Guide

***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

Our weekend hours are Friday 10-6pm, Saturday 10-5pm and Sunday 10-4pm

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So this week’s “back to routine” hit me like a Darian Durant sack during an O-line coffee break.

It all happened….volleyball practice at 7:15am, back to school and a paper bale of notes to read, evening activities topped with a weekend excursion to Red Deer for a couple “casual” Spartan Races.

Thank goodness for my arsenal of lunch ideas and online shopping or my kids would have gone hungry (or rather malnourished!).  Had that covered….but boy it’s easy to keep them organized and fed and then forget about ME!

So when my schedule gets nutso, I kick into survival mode.  And Thank Good Gravy it doesn’t look like a drive-through.  It calls for none other than the mighty MASON JARS!

I line up glass jars along my counter and go to town making salads and Chia pudding.  I can make them quickly and with a few modifications to be super healthy and nutritionally solid yet quite interesting so I don’t get sick of them!  You can make a whole week’s worth at a time.  Here’s my Mason Jar Survival Guide for Chia Pudding Breakfast (you’ll thank me after this one…it’s THAT easy.  Next week we’ll explore Salads in a Jar!)

Here’s your basics of Chia Pudding:

  1.  Jars – scour your pantry for jars with lids.  I get two different sizes but honestly, a jar with a lid will work.  (Large Jam Jars work for Chia pudding, pint to quart sized make for good sized salad in a jar for next week’s survival tactics).  Now let’s get brutally honest, about any container will work as long as it’s got a lid that fits tight so if you are jarless, don’t go tearing to the drive through in defeat!
  2. Grab your liquid – anything will work here too (I’ve even used water in a pinch!).  Almond Milk, Coconut Milk, Regular Milk, Dairy Kefir….get into that fridge and pantry and take a good luck.
  3. Chia Seeds – (pronouned “chee-a”, not “ch-I”).   Black or white will work.
  4. Measuring Cup and spoons
  5. Maple Syrup if you wish.  Honey works, agave, coconut sugar, or a sprinkle of stevia too!

Line your containers up and pour into each:

1 cup liquid of your choice (see above)

Next add:

3 tbsp. chia seeds

1 tbsp. maple syrup (or honey, agave, coconut sugar or 1/8 tsp. or less of stevia)

Grab a fork (I find it works better than a spoon) and whip until combined.

Now is where you can go a little crazy if you have the time.  Here are my favourite “flavours” to make:

Matcha Green Tea Chia Pudding

-add 1.5tsp. matcha green tea and a splash of vanilla extract.  Stir into chia/liquid mixture)

Maca Chocolate Pudding

-add 1 tsp. Maca Powder (great for energy) and 1 tbsp. raw cacao powder (which is MUCH more nutritious than something like Nestley’s cocoa powder).  Vanilla powder or extra is a nice addition too!

Lemon Chia Pudding

-Add the zest of 1 lemon, 1 tbsp. lemon juice (fresh is best – or any other citrus works too…orange or grapefruit) pinch of sea salt

Cinnamon Vanilla Chia Pudding

-Add 1 tsp. ground cinnamon (true cinnamon or ceylon cinnamon is more nutrious than generic “cassia” cinnamon), 1/2 tsp. vanilla extract or 1/4 tsp. vanilla powder, and a pinch of sea salt

Chai Spiced Chia Pudding

-Add 1/4tsp. cinnamon, ginger and a pinch of cloves with  1/2 tsp. vanilla extract or 1/4 tsp. vanilla powder, and a pinch of sea salt

PB and J Chia Pudding

-Add 3 tbsp. nut butter (almond, peanut, cashew) to the chia/liquid.  Top with a dollop of jam or omit and add fresh berries on the top.

Key Lime Pie Pudding (eat this one within 1-2 days. The avocado won’t allow this kind to keep terribly long although the lime does help to preserve it)

-Add 1/2 mashed avocado and 1/4c. fresh lime or key lime juice.  (You may need an extra dash of maple syrup)  Add a pinch of sea salt.

OPTIONAL:  Add some extra protein:

-Add a tbsp. of Great Lakes Collagen which is water soluble (not gelatin – it will thicken too much)

OPTIONAL :  Add some extra greens:

-1/8 tsp. chlorella, spirulina or other greens powder

Then, don’t forget the TOPPINGS if you wish (or have the time)!  Some ideas:

-Chopped nuts goes great with the Chai-Spiced, Vanilla Cinnamon (almonda, pecans

-Shredded Coconut (nice on pretty much all of them….sometimes I stir them right in!)

-Berries – frozen works too (haskaps, blueberries, strawberries, raspberries)

-Pomegranate seeds

-Cacao Nibs

-Chopped kiwi (I like this in my Matcha Green Tea Pudding), mango, or pineapple (you may want to use the fresh fruit varieties early in the week)

-Goji Berries

-A dusting of coconut sugar

-Feeling fancy – how about whipped cream of whipped coconut cream

 

Put the lids on and throw them in the fridge.  I make 4-5 at a time and have Breakfast Survival handled. Refrigerate overnight and grab one in the morning when you need to blast out the door. (Heck I’ve used these for lunch too!)

(My personal experience – I felt so depleted after the Spartan Super Race on the weekend, grabbed a jar of chia pudding that I threw into my race bag (I had made the Maca Chocolate with blueberries on top) and a FitAid drink and within 10 minutes felt human again.  It was awesome!)

MARKET NEWS

CORN is on at a awesome price!  Load up!

-Our newest “share-worthy”bin – The We Think For You x2 – a great way for both you and your friend to get a bargain! (regular price $80, this promo $70).  Only for the month of September!

Pomegranates are back!  Often this fruit is one that is tolerated better than higher sugar fruits – especially for people on anti-candida diets

WELCOME back Indian Head folks after a summer away!  If you need help setting up your bin every week, please be in touch!

-Have you had CORONATION grapes yet?  You really should try them…they are divine and so nutritious!

Upcoming Events:

*We have the honour of hosting a Book Signing with Corinne Drysdale (Johnson), the author of the raw cookbook “Fresh” .  Join us in-store on either September 22 from 4-7pm or Saturday September 24 from 2-5pm  to purchase your very own cookbook and get it signed! (I think Corinne is also planning to bring a taste of one of the recipes in the book!)

*Watch for news on our next one day Fermentation class as well as 6 week Cooking Series!  Details coming soon!

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Here’s what you can expect in bins a variety of our bins next week (week of September 12th)  Please keep in mind that we do occasionally have to substitute if quality or availability is an issue.

$40 We Think For You Bin

1 package baby carrots

1 LOCAL spaghetti squash

3 corn on the cob

1 unwrapped long english cucumber

1 coloured pepper (not green!)

1/2lb roma tomatoes

1/3lb baby spinach

1 bulb garlic

1 – 227g package button mushrooms

2lb gala apples

6 bananas

2 Asian pears (aka apple pears)

2 starkrimson pears (red)

1lb himrod grapes

$25 We Think For You Bin

1 LOCAL spaghetti squash

2 corn on the cob

1 field cucumber

1 green pepper

1/2lb roma tomatoes

1/3lb baby spinach

1 -227g package button mushrooms

1.5lb gala apples

4 bananas

2 starkrimson pears

1lb himrod grapes

$40 Paleo Fresh Bin

1.5lb sweet potatoes

2lb LOCAL beets

1 package Pusch mini cucumbers

1 bunch green onion

1 head broccoli

1 bunch celery

1 red pepper

1 orange pepper

1 LOCAL Swiss Chard

1 romaine lettuce

1.5lb gala apples

2 Asian pears

1/2lb golden kiwi

1 avocado

$50 Bordering on Boring Bin

1 package baby carrots

3/4lb green beans

4 corn on the cob

1 Long English cucumber

1 large LOCAL white onion

1 red pepper

1 romaine lettuce

2lb gala apples

2 Asian pears

2 valencia oranges

2 starkrimson pears (red)

1lb himrod grapes

5 bananas

1lb strawberries

Grocery item included in Bordering on Boring Bin:  1 boulder canyon malt vinegar and salt chips

$45 Weekend Warrior Bin

1 package baby carrots

1 package Pusch Mini cucumbers

1/2lb LOCAL cherry tomatoes

3 gala apples

1 valencia orange

2 starkrimson pears (red)

1/2lb italian plums

2 bananas

0.5lb coronation grapes

Groceries included in Weekend Warrior Bin:

1 tube apple chips
1 bag “Plentil” Lentil Chips
3 mini Hard Bite chip bags
1 Heavenly Organics chocolate patties
3 packages Free Yumm snacks
1 container Habibi’s hummus
1 medium tub dried banana chips
3 blue sky sodas (variety of flavours)

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Delivery and Order Schedule for week of September 12th, 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 – delivery to Surya Yoga in Indian Head late Tuesday afternoon.   

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)

Fill up those jars!

-Lana and your friends at Body Fuel

 

Back to School doesn’t have to equal Back to Scary – lunch ideas part 2

***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

LONG WEEKEND HOURS -SATURDAY 10-5PM

SUNDAY 10-4PM

MONDAY SEPT 5TH FROM 10-4PM

I’m running a poll this week….seems like we’re about at 50/50.  Half of our customers fear back to school and would rather keep things the same for at least a bit longer, and the other 50% are anxious to get the kids back!

So for those 50% who are fearing back to school because of lunches, I am keeping a few ideaS in my arsenal to make sure that lunches are not going to cause me (or you) any additional stress!

Here we have it – Part 2 of my Back to School Lunch Ideas!

Fruit Salad with Greek Yogurt – In between bin days, my fruit supply gets looking a little wary – a bump here and there, multiples of one item and few of others, a banana with some speckles.  This means to me it’s time to make fruit salad!  I add a dollop of Greek Yogurt on the top and sprinkle with hemp seeds to up the protein content!

Soup – let’s run the gamut here.  No time? =Amy’s canned Soups.  Got a crockpot and some time to throw in some veggies, canned tomatoes and broth? = Bob’s Red Mill Soup Mixes (Bean or Vegetable Varieties).  Kids are in bed and some time to make some from scratch?  Here’s a couple links to my kids favourites!   (I definitely do my share of editing as needed but you get the idea!)

Crock Pot Cheeseburger Soup

http://thepioneerwoman.com/cooking/perfect-potato-soup/

Curried Butternut Squash Soup

Meatballs – I pack a lot of nutrition into a meat ball….from grated carrot, zucchini, to chopped greens!  Throw a little ketchup into a container for dipping and you’re royal! I typically throw in fresh veggies as the “side” and lunch is served!

Twice Stuffed Sweet Potatoes or Yams – Admittedly, you need some extra time to prepare these (usually they become our supper and left overs hit the lunches).  But if you have some meal prep time, they really freeze well and are easy to pack into lunches!  I use Pine View Ground Chicken rather than ground turkey.  http://paleomg.com/loaded-turkey-stuffed-twice-baked-sweet-potatoes/

Put it on a Stick! Here’s your chance to really be creative (or desperate at times!)   Veggie theme – skewer cherry tomatoes, cucumber pieces, meat (anything works!), carrots, mushrooms, celery, etc.  Fruit theme – grapes, halves of plums, pineapple, strawberry, orange segments.

Mini Pizzas – This is a quick and usually well received solution!  Use a Pita (Joseph’s Pita) and slather with a bit of pizza sauce or pasta sauce (spaghetti sauce works fine – or Eden’s Pizza and Pasta Sauce).  Add your toppings -from veggies to meat (McLean’s Black Forest Ham), pineapple, etc….top with shredded cheese.

Homemade Burritos – This one requires a preparation beforehand but super easy!  Saute some ground beef, ground bison or ground chicken, add taco seasoning (Splendour Garden brand is AWESOME).  Pop open a can of Amy’s Refried Beans and grab a Joseph’s Tortilla.  Add your fillings – meat, beans, sauteed onions, peppers and even spinach.  Roll and tuck ends.  Brush with a touch of coconut oil and bake at 375 degrees for about 20 minutes or until brown.  These freeze really well and go really well into a lunchbox!  Serve with some Mike’s Salsa and Avalon Sour Cream or Plain Greek God’s Yogurt or Habibi’s Tzatziki sauce.

Salad Lovers in the Crowd?  I know it’s not common for kids to love salads, but I have one in my family who would prefer salads every day.  There are a ton of salads in a jar options at this link!  To get your kids onside with this, have them choose a couple and involve them in the preparation!  https://www.buzzfeed.com/carolynkylstra/mason-jar-salads?utm_term=.okVgKK4oN#.pjEydd2Q1

Keep the ideas coming….email them to lana@bodyfuelorganics.ca.  I hope this has been helpful!

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MARKET NEWS

-We have a new bin!  Well, maybe not new, but it doubled in size!  It’s called the ‘We Think For You x 2’.  It’s actually 2 – $40 We Think For You Bins for $70 instead of $80!  It’s a great incentive for you to get your friend a bin who has said “I really got a get a bin….” but never does!  Now you both save some cash!  (Or maybe you just need two bins – that’s cool too!)

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

Coronation grapes are here and absolutely delightful!   (seedless….deep purples, loaded with antioxidants).  Looks lik a good supply moving forward

-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!!!  (We had hoped they would come last week but no dice…this week they tell me it’s all green lights (or grapes in this case!)

-This IS really really really be the last week of bulk 5lb blueberries!

Haskaps arrived frozen!   So we have them for a while! Great for smoothies (or pies!)  These are wicked for nutritional value!

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!

APPLES!!!  Just in time for Back to School!  Galas and Macs 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?  The new flavour is Guiness and Steak!

-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 bins this upcoming week (week of Sept 5th).  Please note that some substitutions are in order at times due to product availability or quality:

$40 We Think For You

1.5lb yams

1lb local carrots

3/4lb green beans

1 bunch celery

1 red pepper

1 container cherry tomatoes

1 head romaine lettuce

1 – 3lb bag MacIntosh Apples

2/3lb Italian Plums

6 bananas

1/2lb golden kiwi

2 bartlett pears

3 nectarines

____________________________

$25 We Think For You

1lb yams

1lb local carrots

1/2lb green beans

1 container cherry tomatoes

1 head romaine lettuce

1.5lb MacIntosh apples

1/4lb Italian Plums

4 bananas

1/2lb golden kiwi

2 bartlett pears

2 nectarines

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$40 Paleo Fresh Bin

llb turnip or rutabaga

1.5lb zucchini

1 cauliflower

1lb local white onions

1lb eggplant

1 field cucumber

1 red pepper

1 orange pepper

1 head leaf lettuce

1 bunch local green curly kale

1.5lb MacIntosh apples

2/3lb Italian Plums

2 bananas

5oz. blueberries

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$50 Bordering on Boring Bin

3lb Local Little Giant Potatoes

1 package rainbow carrots

1 bunch broccoli

1 bunch celery

1 bunch green onions

1 package Local Pusch Mini cucumbers

1 yellow pepper

1 container cherry tomatoes

1/2lb baby spinach

1 package button mushrooms

1.5lb MacIntosh Apples

3/4lb Italian plums

5 bananas

1/2lb golden kiwi

2 bartlett pears

3/4lb coronation grapes

Grocery item included in Boring Bin – Artesian Acres Kamut Pasta – Spaghetti

_____________________________________

$45 Weekend Warrior Bin

1 package rainbow carrots

1/2lb cauliflower florets

1 package Pusch Mini cucumbers

1/2 lb local cherry tomatoes

3 gala apples

1/2lb italian Plums

1lb Asian Pears

2 bartlett pears

1/2lb coronation grapes

Groceries included in Weekend Warrior Bin:

Habibi’s Red Pepper Hummus

2 Clif Bars (assorted)

1 Bag of Boom Chicka Pop Lightly sweetened

1 Box of Tout Naturel Golden Crackers

1 bag NEW Blue Monkey Matcha Coconut Chips

1 Tube Apple Chips 50g

3 Blue Sky Soda – assorted varieties

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LBD 2.0 Bin – excluse for LBD members only – please see LBD members only facebook page for content list.

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Delivery Schedule for week of Sept 5th 2016.  Please note that due to the holiday on Monday, some deliveries will be delayed one day!  See below!

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

*Radville – Wednesday delivery to Janet Galarneau’s

*Wilcox  – Wednesday Delivery

*Milestone – Wednesday Delivery

*Weyburn – direct door drops Wednesday afternoon

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

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

*Regina Tuesday Pick up route – Tuesday in-store (we anticipate to be done Regina bins by 3pm as long as our truck arrives as planned!)

*Estevan -Wednesday afternoon delivery direct door drops (which will be a bit later given the additional routes that are normally delivered on Tuesdays)

*Indian Head – first bin back after summer!  Pick up at Surya Yoga late afternoon.

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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Good luck hitting the books again!

-Lana and your friends at Body Fuel Organics

http://www.bodyfuelorganics.ca

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

**********

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

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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)

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Have a majestically healthy weekend!

-Lana and your friends at Body Fuel