A Simple Sugar Free Pumpkin Cookie Recipe!

October 12, 2017October 13, 2017 ~ Lana ~ Leave a comment

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 Pumpkin time of year….and while I love baking, I’m attempting to do it a little healthier lately! I thought I’d share a Pumpkin Cookie with you that I just love!

Pumpkin Cookies (sugar free, low carb, keto friendly)

1 ½ cups ALMOND FLOUR (we have almond flour in bulk now!)
¼ cup salted butter (use Earth Balance as a vegan alternative)
½ cup pumpkin puree
1 tsp vanilla extract
½ tsp.baking powder
1 egg
¼ cup Swerve, or JUST LIKE SUGAR (erythritol)
25 drops liquid stevia

The Topping
1 teaspoon pumpkin pie spice
2 teaspoons Swerve
1 drop of two of water to make a glaze

Pre-heat oven to 350°F. Measure out the almond flour and Swerve and baking powder then mix together well.
Secondly, measure out the butter, pumpkin puree, vanilla, and liquid stevia in a separate container.
Microwave mixture if needed for easier mixing. Add all wet ingredients (including the egg) to the almond flour and Swerve
Mix everything together well until a pasty dough is formed.
Roll the dough into small balls and set on a cookie sheet covered with parchment paper. You should have about 15 cookies in total.
Press the balls flat with your hand (or the bottom side of a jar) and bake for 12-13 minutes.
While the cookies are cooking, mix 2 tsp. swerve with 1 tsp. pumpkin spice. Add a drop of water to make a glaze
Once the cookies are out of the oven, spread a thin layer of glaze over

UPCOMING SPECIAL EVENTS!

BODY FUEL MINI MARKET! THIS WEEK – SUNDAY October 15 2017

We’re bringing the Market to you! We are opening up our store to a group of local vendors to showcase their beautiful wares. Join us Sunday Otober 15, 2017 from 10-4pm. Come do your grocery shopping and have just a little more fun checking out our vendors! NEXT MARKET NOVEMBER 5TH^TH

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

Botanicals for cold & flu season

by Julianna Wiechert R.H.N., Pn1, Clinical Aromatherapist

SATURDAY OCTOBER 21, 1:00 PM – 3:00 PM CST

Location – Body Fuel Organics

Tickets $30

https://www.eventbrite.ca/e/botanicals-for-cold-flu-season-tickets-37038849195?aff=erelpanelorg

Fall is upon us and following is not only the cold weather but also an increase in cold and flu cases.

In this seminar you learn what botanicals (herbs, essential oils and/or hydrosols) can be used to help with prevention and to support the body during one of these illnesses, how to use them effectively, and when they shouldn’t be used, learn about some preparations – including some kid friendly – and you will take a recipe handout home.

There will also be some botanical products given away!

You can register with payment through this link, or if you would prefer to arrange for another payment method click below on the option “contact organizer” and we will arrange an alternative.

Outline:

Why do we get sick?
Holistic health prevention
The cold vs. the flu
Botanicals and their evidence
About botanical dosing
Safety and Toxicity

Don’t miss out on this event and reserve your spot today!

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

MARKET NEWS

Don’t forget to check out our whole lineup of deals on our Feature Page. Click here to begin your shopping!

*Tons of NEW GROCERY ITEMS! Visit our FEATURE PAGE for some of the newest items to arrive at our store! It’s always fun to get new grocery items!

*KIWIBERRIES – have you had them before? They are really KIWI’s in BERRY form! Wee little things that taste so sweet! Short season!

*JACK O LANTERN PUMPKINS are here! All sizes and beautiful! We are all excited to practice our best artistic creations!

*ASIAN PEARS are back in season! These are tasty treats….splash with crispy flavour! Also known as an Apple Pear!

*PINEAPPLE are well priced for the season! Here’s my favourite Pina Colada Smoothie recipe

Lana’s Pina Colada Smoothie

1/2 frozen banana
1/2 cup frozen pineapple chunks
2/3 cup coconut milk
1-2 stalks fresh kale or 1/2c. spinach
3 tbsp. yacon syrup sweetener(low glycemic, diabetic friendly, keto friendly)
a handful of ice cube
OPTIONAL – 1 scoop VANILLA PROTEIN POWDER

BLEND AND ENJOY FOR A NUTRITIOUS SNACK OR BREAKFAST!

*Guacamole is one of my faves – LARGE AVOCADOS still held for price this week!

*SPARTAN APPLES are back in season.

*BRUSSEL SPROUTS are in season! Braised with bacon and a dribble of balsamic vinegar….delightful!

*SUGAR PUMPKINS make for some yummy pies or even pumpkin soup!

*LOCAL GROWER – SOLAR RAY FARMS – support them with the purchase of your BABY POTATOES!

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

This is what you can expect in the upcoming week (Oct 16th ) We Think For You Bins *please note that at times we may have to substitute for quality or supplier shortages

$40 We Think For You Bin (Tuesday orders)

1.5LB Local Baby Potatoes (Solar Ray Farm)

2lb yams

1lb baby bok choy

1 red cabbage

0.4lb baby bulk spinach

1lb leeks

6 apples

1 lemon

3/4lb plums

5 bananas

2 peaches

2 bartlett or d’anjou pears

$40 We Think For You Bin (Thursday orders)

1.5LB Local Baby Potatoes (Solar Ray Farm)

1 head cauliflower

1 bunch celery

1 pkg mini peppers

1 head leaf lettuce

1lb leeks

6 apples

1 lemon

3/4lb plums

5 bananas

2 asian pears (apple pears)

2 bartlett or d’anjou pears

$25 We Think For You Bin (Tuesday orders)

1 Local Baby Potatoes (Solar Ray Farm)

2lb yams

1 red cabbage

0.4lb baby bulk spinach

1lb leeks

4 apples

1/2lb plums

5 bananas

2 peaches

$25 We Think For You Bin (Thursday orders)

1 Local Baby Potatoes (Solar Ray Farm)

1 head cauliflower

1 pkg mini peppers

1 head leaf lettuce

1lb leeks

4 apples

1/2lb plums

5 bananas

2 asian pears (apple pears)

$40 PALEO FRESH BIN (Tuesday orders)

2lb yams

1 spaghetti squash

2 avocados

1 green cabbage

1 bunch green onion

1 bunch broccolini

0.5lb red onion

1 eggplant

0.75lb tomatoes

1 head leaf lettuce

5 apples

0.5lb plums

2 pears

2 lemons

$50 Bordering on Boring Bin- discontinued due to low orders. Consider a $40 We Think For You Bin with a few add ons?!

LBD/READINESS Bin– the program is now complete. Opt for Paleo Bin!

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

DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS

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

*Radville –no delivery this week

*Weyburn –no delivery this week

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

*Pangman –no delivery this week

*Regina Tuesday Pick up route – Tuesday in-store pick up

*Estevan –no delivery this week

*Indian Head – Tuesday late afternoon delivery to Surya Yoga

*Lumsden – delivery to your doorstep on Tuesdays late afternoon/early evening!

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

*Cupar – Thursday delivery to Cupar

*Regina – Thursday in-store pick up and deliveries

*Grand Coulee/Pense – Thursday delivery

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

-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

HAPPY HEALTHY THANKSGIVING!

October 5, 2017 ~ Lana ~ Leave a comment

HAPPY HEALTHY THANKSGIVING

Confession of an Organic Grocery Store Owner – I am a woman who likes to push limits, take risks, and make my own rules. If I were to actually have a resume, it would include things like eating fire, exotic racecar driving, whitewater rafting, ziplining, wakesurfing, parasailing, and obstacle course racing in mud. I haven’t sky dived yet, or bungee jumped for that matter (my daughter did though….apple doesn’t fall far), but I’m definitely not counting that out either. I’ve found myself in emerg a couple times as a result and had some “repair” work on occasion too but it hasn’t stopped me yet.

I like to also push the limits in my kitchen too! Mainly, the “risk” is to the benefit of our health (although a few times it’s been a sacrifice to the palate!) No injuries sustained though! Here are a few recipes I’ve crafted that push the “traditional” limits of some Thanksgiving favourites!

MASHED POTATOES

Cook your potatoes normally, but when it comes time to mash, consider a dairy free alternative. If you remember, soak cashews the night before in good quality water (or at least a couple hours….or if you’re really pressed for time, use hot water to soak them in) If you use about 1cup of cashews, soak in 2c. water. Once soaked, pour off the excess water, pop them into your blender and add 2 cups of water (the more water, the thinner your “milk”, less water, more thick and creamy). Blend well. You now have cashew milk! Instead of using dairy to mash your potatoes, use your cashew milk (it’s very mild in flavour) and a bit of chicken broth!

CREAMY COLESLAW RECIPE

My “need” to craft a healthy version of creamy coleslaw dressing came out of a clean eating program I did about a year ago with my friends at the gym! No dairy was allowed and I LOVE coleslaw so had to figure something out!

I defaulted to cashew cream again….follow the same method as above, except use about 1 1/2 c. water instead with your 1c. soaked cashews. Once blended, use as a base for your dressing:

1c. cashew cream/milk

1.5tbsp. apple cider vinegar

1 tbsp. olive oil

1 small package of stevia

himalayan sea salt to taste and fresh ground pepper

dash of garlic granules

Adjust dressing to your palate with the vinegar, stevia and salt and pepper and allow your dressing to sit for a while on your shredded cabbage, carrot, onion combo (I like to add a chopped apple too!).

NATURALLY SWEETENED CRANBERRY SAUCE (I admit to stealing this one!) http://cookieandkate.com/2015/naturally-sweetened-cranberry-sauce-recipe/

One 12-ounce bag of fresh cranberries
½ cup honey or maple syrup
½ cup water
Zest of 1 medium orange, preferably organic (about 1 teaspoon)
Optional add-ins: ½ teaspoon ground cinnamon and/or ¼ cup fresh orange juice

First, rinse the cranberries well and drain off excess water.
In a medium saucepan, combine the cranberries, honey and water. Bring the mixture to a boil over medium-high heat, then reduce heat to medium-low and cook, stirring occasionally, until the cranberries have popped and the mixture has thickened to your liking, about 5 to 10 minutes.
Remove the pot from heat and stir in the orange zest. If you’d like to add cinnamon or orange juice, add it now. Taste and, if the mixture is too tart (keeping in mind that cranberry sauce is supposed to be a little tart!), add more orange juice, honey or maple syrup to taste.

GRAVY

2 tbsp. butter or ghee

1 onion, chopped

¼ tsp. black pepper

1 ½ tbsp. potato starch, arrowroot or tapioca starch

5-6 tbsp. blanched almond flour

1 1/4c. chicken or turkey broth

½ tsp. garlic powder

1 tbsp. coconut aminos

1 tbsp. cashew milk (see mashed potato recipe) or heavy coconut milk/cream (optional for creamy colour)

Himalayan sea salt to taste.

In a saucepan, add butter and onions. Cook over med/low heat for about 20 min or so or until caramelized to a golden colour and cooked through. Add pepper, your starch, and almond flour. Stir 1min and then add remaining ingredients. Stir and gently boil until thick….add more almond flour if you desire a thicker consistency. Add salt and pepper to taste. If your gravy is lumpy, put into your food processor to make it smooth (which also blends in the onion pieces) but this is not necessary if you’re pressed for time! Gravy will thicken as it cools.

Enjoy a healthy Thanksgiving from one healthy risk-taking gal to you and your family

UPCOMING SPECIAL EVENTS!

*HAPPY THANKSGIVING! We will be closed on Monday October 9^th but open our regular hours on Saturday 10-5pm, Sunday 10-4pm and Tuesday 10-6pm

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

BODY FUEL MINI MARKET! THIS WEEK – SUNDAY October 15 2017

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

*VEGGIE FERMENTATION

Regina Workshop – Krauts, single slice Ferments, kvass and more – come learn how to make your own lacto fermented veggies!

Registration includes:
-2 1L jars of veggie ferment to take home! (please bring your own jars)
-lots of yummy samples! and some other cultured foods/drinks ‘light lunch’ -> organic
Enjoy the learning and hands on experience! This will be fun and interactive 🙂

October 14, 2017
10am to 1:30pm
Body Fuel Organics Regina
$70
Contact Stacey to register:
Email stacey.gardentherapy@gmail.com
Phone 306-641-4239

*LEARN TO MAKE KOMBUCHA

Health tonic – elixir – probiotic drink with many health benefits! Learn the how and why! Here at this workshop – plus you get to take a kombucha scoby home so you can make it yourself!
October 14, 2017
2-3:30pm
Body Fuel Organics Regina
$30
To register send E-transfer to:
stacey.gardentherapy@gmail.com
Use password Regina
Contact for more info:
Stacey Tress
Garden Therapy Yorkton
306-641-4239

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

Botanicals for cold & flu season

by Julianna Wiechert R.H.N., Pn1, Clinical Aromatherapist

SATURDAY OCTOBER 21, 1:00 PM – 3:00 PM CST

Location – Body Fuel Organics

Tickets $30

https://www.eventbrite.ca/e/botanicals-for-cold-flu-season-tickets-37038849195?aff=erelpanelorg

Fall is upon us and following is not only the cold weather but also an increase in cold and flu cases.

There will also be some botanical products given away!

You can register with payment through this link, or if you would prefer to arrange for another payment method click below on the option “contact organizer” and we will arrange an alternative.

Outline:

Why do we get sick?
Holistic health prevention
The cold vs. the flu
Botanicals and their evidence
About botanical dosing
Safety and Toxicity

Don’t miss out on this event and reserve your spot today!

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

MARKET NEWS

Don’t forget to check out our whole lineup of deals on our Feature Page. Click here to begin your shopping!

*Tons of NEW GROCERY ITEMS! Visit our FEATURE PAGE for some of the newest items to arrive at our store! It’s always fun to get new grocery items!

*KIWIBERRIES will be available for our Thursday orders next week, fingers crossed! One of the most popular and unique fruit we see during the year!

*JACK O LANTERN PUMPKINS make their appearance into the store on Wednesday! We are all excited to practice our best artistic creations!

*Great deal on SPAGHETTI SQUASH

*ASIAN PEARS are back in season! These are tasty treats….splash with crispy flavour! Also known as an Apple Pear!

*Guacamole is one of my faves – LARGE AVOCADOS on for a sale this week!

HONEYCRISP APPLES are back in season. These are SUPER popular for

lots of customers. They splash when you bite into them and are as sweet as honey!

*CORONATION GRAPES get them while you can too!

*SQUASH SEASON – great prices on butternut, spaghetti and acorn!

*SUGAR PUMPKINS make for some yummy pies or even pumpkin soup!

*LOCAL GROWER – SOLAR RAY FARMS – support them with the purchase of your BABY POTATOES!

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

This is what you can expect in the upcoming week (Oct 10th ) We Think For You Bins *please note that at times we may have to substitute for quality or supplier shortages

$40 We Think For You Bin

1 – 2lb bag carrots

1 broccolini

1/2lb yellow onion

1 red pepper

1/2lb tomatoes

1 head leaf lettuce

0.4lb mushrooms

6 gala apples

2 valencia oranges

1 grapefruit

6 bananas

4 d’anjou pears

2 avocado

$25 We Think For You Bin

1 lb bag carrots

1 broccolini

1 red pepper

1/2lb tomatoes

1 head leaf lettuce

0.4lb mushrooms

4 gala apples

1 valencia oranges

4 bananas

3 d’anjou pears

1 avocado

$40 PALEO FRESH BIN

1lb carrots

1 bunch broccolini

1lb zucchini

1 bunch green onion

1 long English cucumber

1 red pepper

1/2lb tomatoes

1 head leaf lettuce

1 bunch cilantro

1 garlic

5 gala apples

2 bananas

1 package kiwiberries (Melon will be subbed on Tuesday/Wed orders)

1 d’anjou pears

1 avocado

$50 Bordering on Boring Bin

2lb yams

1 – 2lb bag carrots

1 bunch broccolini

1 bunch green onion

2 coloured pepper

1/2lb tomatoes

1 – 3pk romaine lettuce

0.4lb button mushrooms

6 gala apples

0.5lb plums

1 pkg kiwiberries (substitute melon on Tuesday/Wed orders)

3 d’anjou pears

1 avocado

Grocery item included in Bordering on Boring Bin – Nature’s Path Instant Oatmeal – Pumpkin Spice

READINESS/LBD Bin 65.99

1/2lb yams

1lb carrots

1 bunch broccolini

0.75lb rutabaga

1 spaghetti squash

1 celery

2 yellow onion

2 red onion

2 peppers

1 jalapeno pepper

1/2lb roma tomatoes

1 head leaf lettuce

1/2lb baby spinach

1 – 3pk romaine lettuce

1 bunch parsley

1 bunch cilantro

1 bunch baby dill

1 gala apples

1 grapefruit

1 lemon

1 lime

1 bananas

2 kiwi

2 mango

2 avocado

SMALL PORTION LBD BIN – $40.99

1/2lb yams

0.75lb carrots

1 spaghetti squash

1 red onion

1 red pepper

1 jalapeno pepper

1/4lb roma tomatoes

0.4lb baby spinach

1 – 3pk romaine lettuce

1 bunch baby dill

1 gala apple

1 grapefruit

1 lemon

1 lime

1 bananas

2 kiwi

2 mango

1 avocado

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

DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS

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

*Radville –BIWEELY DELIVERY! Wednesday afternoon delivery – 662 Crane Ave.

*Weyburn –BIWEEKLY DELIVERY! direct door drops Wednesday afternoon

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

*Pangman –BIWEEKLY DELIVERY! Wednesday afternoon delivery to Normal Jean Bailey’s home in Pangman

*Regina Tuesday Pick up route – Tuesday in-store pick up

*Estevan –BIWEEKLY DELIVERY Wednesday pick up 12-6pm from 2261 Newcombe Drive

*Indian Head – Tuesday late afternoon delivery to Surya Yoga

*Lumsden – delivery to your doorstep on Tuesdays late afternoon/early evening!

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

*Cupar – Thursday delivery to Cupar

*Regina – Thursday in-store pick up and deliveries

*Grand Coulee/Pense – Thursday delivery

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

-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

September 28, 2017September 28, 2017 ~ Lana ~ Leave a comment

CELERIAC: THIS “UGLY” ROOT IS A SUPERFOOD FOR CLEANSING YOUR KIDNEYS

DESCRIPTION

Celeriac (a.k.a. turnip-rooted celery, knob celery, or celery root) is a type of celery that is grown for its edible roots, hypocotyls, and shoots. Celeriac taste very similar to the upper part of the stem of celery, it is a little bland and slightly bitter. The skin of celeriac is an off white color and the inner flesh is white like a potato.

It looks like a big “ugly” bulb but do not underestimate this root that is a nutrient powerhouse, highly nutritious, as with many other root vegetables.

HEALTH BENEFITS

Anti-aging: The organic sodium in celeriac juice can help remove acid from the body, reduce stiff joints and make the muscular skeletal frame flexible.

Anti-cancer: The high content of antioxidants in celeriac helps prevent cell oxidation. It is rich in anti-cancer properties that may help fight colon cancer.

Blood levels: The high content of iron in celeriac helps balance blood levels in anemic patients and pregnant women. It may also help with bleeding problems and restore blood levels to prevent illnesses.

Bones health: Celeriac juice helps reduce high acidity in the body that causes damage to bones. Copper and phosphorus are important minerals for bone metabolism and vitamin K helps increase bone mass.

Common cold and flu: The high vitamin C and other antioxidant content in celeriac in the right proportion makes celeriac an excellent food for boosting the immune system, and fight or prevent colds and the flu viruses.

Digestion: Celeriac is high in dietary fiber and aids in healthy digestion and metabolism. The slight bitterness in celeriac are its medicinal properties that help bile production in aiding with digestion. Good digestion and regular bowel movements help prevention of colon cancer.

Heart health: Celeriac is low in cholesterol and saturated fats. By including celeriac in your diet, you may reduce the risk of heart-related diseases like heart attacks and cholesterol build-up in the arteries.

Immunity: The anti-microbial properties in celeriac makes it effective for boosting the first line of defence in the digestive tract, thus boosting immunity, helps improve colon health and overall wellbeing.

Insomnia and nervous disorders: Consuming celeriac juice revitalizes the brain and helps enhance memory and prevent dizziness. Celeriac juice calms nerves and induces deep restful sleep. The high potassium content helps improve neurotransmissions among nerves.

Joints health: A diet that is high in animal protein, grains, refined and concentrated sugars and starches can cause harmful build-up of acid in the body. Celeriac juice may be beneficial for such individuals who suffer from high acidity that causes damage to the joints. Regularly drinking celeriac juice may help to eliminate excessive calcium deposits that cause painful damage.

Kidney cleanse: Celeriac is used in the hippocrates soup often consumed by Gerson Therapy patients. It is said to be highly effective for cleansing the kidneys.

Weight loss: A glass of celeriac juice with a teaspoon of raw honey before a meal may help you feel full quicker and longer. This will help you from overeating at mealtime. It is an excellent drink to rehydrate and replenish the body with minerals after exercise and improves digestion. The high soluble fiber content makes celeriac juice an excellent addition to a healthy diet. It has a mild diuretic effect and can control the cravings for sweet treats.

CONSUMPTION TIPS

Celeriac can be juiced and mixed with other vegetable or fruit juices for its excellent nutritional benefits. Celeriac is delicious when juiced with apples and/or carrots. It can be roasted, stewed, blanched, or mashed like potatoes. Slice celeriac and add it to soups, casseroles and other savory dishes. This root vegetable will store for about 6 to 8 months in 32 to 41 degree temperatures, as long as it isn’t dried out.

Here are two soup recipes using celeriac that you may like to try out:

NUTRIENTS

Celeriac is high in dietary fiber and protein as well as many crucial vitamins and minerals. Celeriac has high contents of vitamins C and K, and various B vitamins such as, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and vitamin B6. It is rich with calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

CAUTION

Celeriac medicinal supplement should be avoided during pregnancy because it can cause sensitivity problems like photo toxicity. Celeriac should not be taken in excess with diuretic and anti-coagulant medication.

UPCOMING SPECIAL EVENTS

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

BODY FUEL MINI MARKET! THIS WEEK – SUNDAY October 15 2017

We’re bringing the Market to you! We are opening up our store to a group of local vendors to showcase their beautiful wares. Join us Sunday October 15, 2017 from 10-4pm. Come do your grocery shopping and have just a little more fun checking out our vendors! VENDOR SPOTS STILL AVAILABLE!

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

*VEGGIE FERMENTATION

Regina Workshop – Krauts, single slice Ferments, kvass and more – come learn how to make your own lacto fermented veggies!

October 14, 2017
10am to 1:30pm
Body Fuel Organics Regina
$70
Contact Stacey to register:
Email stacey.gardentherapy@gmail.com
Phone 306-641-4239

*LEARN TO MAKE KOMBUCHA

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

Botanicals for cold & flu season

by Julianna Wiechert R.H.N., Pn1, Clinical Aromatherapist

SATURDAY OCTOBER 21, 1:00 PM – 3:00 PM CST

Location – Body Fuel Organics

Tickets $30

https://www.eventbrite.ca/e/botanicals-for-cold-flu-season-tickets-37038849195?aff=erelpanelorg

Fall is upon us and following is not only the cold weather but also an increase in cold and flu cases.

There will also be some botanical products given away!

You can register with payment through this link, or if you would prefer to arrange for another payment method click below on the option “contact organizer” and we will arrange an alternative.

Outline:

Why do we get sick?
Holistic health prevention
The cold vs the flu
Botanicals and their evidence
About botanical dosing
Safety and Toxicity

Don’t miss out on this event and reserve your spot today!

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

MARKET NEWS!

Don’t forget to check out our whole lineup of deals on our Feature Page. Click here to begin your shopping!

*FRESH CRANBERRIES for Thanksgiving are available!

*We have a few remaining FRESH PINE VIEW FARMS TURKEYS available. Call the store at 306.352.3835 to reserve yours now.

*YAMS are on at a great deal!

*5LB RED POTATOES are on a screaming deal for Thanksgiving!

*RED ONIONS – ever pickle them an add them to salads….easy…immerse a sliced onion in vinegar for a day and top your salad! Delicious!

*PEACHES ARE LIMITED right now….last of the season!

*Some fall favourites are back….CELERIAC AND ALSO KOHLRABI!

*D’ANJOU PEARS are back! Love this crunchy crispy pears!

*POMEGRANATES are back in season!

*IT’S SQUASH SEASON – ACORN, BUTTERNUT AND SPAGHETTI are all on sale!

–APPLE SEASON! This is the season of apple sauce and pies! Email us if you would like a case!

*HIMROD GRAPES – this likely is the last week for these little cuties!

*GREEN BEANS – nice sale at $2.99/lb

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

This is what you can expect in the upcoming week (October 3 2017) We Think For You Bins *please note that at times we may have to substitute for quality or supplier shortages

$40 We Think For You Bin

2lb yams

1 bunch beets

1 head cauliflower

1/2lb yellow onions

1/2lb coloured peppers

1/2lb roma tomatoes

1 leaf lettuce

1 pineapple

5 gala apples

1/2lb Italian plums

5 bananas

4 bartlett pears

$25 We Think For You Bin

2lb yams

1 head cauliflower

1/2lb yellow onions

1/2lb roma tomatoes

1 leaf lettuce

4 gala apples

1/2lb Italian plums

4 bananas

3 bartlett pears

$40 PALEO FRESH BIN

2lb yams

1 bunch beets

1lb brussel sprouts

1 bunch celery

1/2lb onion

1/2lb coloured peppers

1 head leaf lettuce

1 pkg crimini mushrooms

4 gala apples

2 grapefruit

2 bananas

1 pear

1 avocado

$50 BORDERING ON BORING BIN

3lb red potatoes

1 pkg baby carrots

1 head cauliflower

1 bunch celery

1/2lb yellow onion

1/2lb roma tomatoes

1/2lb coloured peppers

1 head leaf lettuce

6 gala apples

1 grapefruit

3/4lb Italian plums

6 bananas

1/2lb kiwi

3 pears

2 valencia oranges

GROCERY ITEM INCLUDED IN BORDERING ON BORING BIN – SIMPLY NATURAL RANCH DRESSING

LBD Five Bin (Readiness Fitness Clients Only)

1lb yams

1/4lb carrots

1lb zucchini

1 head cauliflower

1 bunch broccolini

1lb yellow onion

1 long English cucumber

1/2lb red peppers

1/2lb coloured peppers

1/2lb roma tomatoes

1/2lb spring mix lettuce

1lb bulk baby spinach

1 bunch green kale

1 pkg mushrooms

1 grapefruit

3 lemons

3 bananas

1lb strawberries

1 avocado

(Contents to be announced on Fridays on the LBD Five Facebook Page)

LBD SMALLER PORTION

1/2lb yams

1/4lb carrots

1 bunch broccolini

1/2lb yellow onion

1 long English cucumber

1/4lb roma tomatoes

1 leaf lettuce

0.4lb bulk baby spinach

0.4lb button mushrooms

1 grapefruit

2 lemons

2 bananas

1lb strawberries

1 avocado

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

-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

CELEBRATING ORGANIC WEEK!

September 21, 2017September 22, 2017 ~ Lana ~ Leave a comment

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

It’s Organic Week at Body Fuel this week. Not to get all sentimental on you, but organics have some huge meaning to me. Some of you may be aware the Body Fuel started from my basement in 2005 when I needed to address the health of my oldest daughter at the time. She was steadily sick, and as a young, first time mom, I didn’t know where else to turn but to the medical community to assist. Sadly I was disappointed with their approach…”she’ll grow out of it, maybe….”

After some tears, many sleepless nights caring for a screaming little one, I decided to go the natural route. The first “bout” after I’d made my decision to not medicate her was awful….but as I persisted with nutrition, clean food, removing allergens and helping her little system recover every way I could find to do it, we got through it….and have never had her on anything since. She’s now 19…and a healthy, happy, productive and driven member of the Regina business community.

I don’t know what I would have done without organic food back then. Hannah’s system thrived when she wasn’t exposed to toxins. She needed clean food….and I’m so grateful that’s the path I chose.

I hope you are finding your decision in supporting organic the right one for the health of your family and the future health of our earth too.

-Lana

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

Organic Starts with a Seed

Sep 14, 2017

You may think you know organic… but did you realize that the integrity of organic products is ensured throughout the supply chain? That means no GMO’s, no antibiotics or growth hormones, no artificial colors, preservatives, or flavors, no synthetic fertilizers or toxic pesticides, no irradiation, and no sewage sludge. Check out this video to learn more about the process of organic.

Thanks to Garden of Life for making this video possible!

UPCOMING SPECIAL EVENTS!

*THANKSGIVING TURKEYS ARRIVE OCTOBER 4^TH! BOOK YOURS TODAY BY EMAILING US AT BIN@BODYFUELORGANICS.CA

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

BODY FUEL MINI MARKET! NEXT DATE SUNDAY OCTOBER 15 2017

We’re bringing the Market to you! We are opening up our store to a group of local vendors to showcase their beautiful wares. Join us Sunday Sept 17 2017 from 10-4pm. Come do your grocery shopping and have just a little more fun checking out our vendors! VENDOR SPOTS AVAILABLE….email lana@bodyfuelorganics.ca

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

MARKET NEWS

Don’t forget to check out our whole lineup of deals on our Feature Page. Click here to begin your shopping!

*It’s TURKEY TIME! If you are wanting a Pine View Farms Artisan Fresh Turkey for Thanksgiving, please email us at bin@bodyfuelorganics.ca to prebook. They arrive on October 4^th.

*Tons of NEW GROCERY ITEMS! Visit our FEATURE PAGE for some of the newest items to arrive at our store! It’s always fun to get new grocery items!

*THE LBD BIN IS BACK! For Readiness Fitness Clients only participating in the LBD program! This bin aligns with your weekly shopping list (or as close as we can get to what’s available!)

*HONEYCRISP APPLES are back in season. These are SUPER popular for lots of customers. They splash when you bite into them and are as sweet as honey!

*GRANNY SMITH APPLES – now available by the 3lb bag!

*HIMROD GRAPES season is running out!

*CORONATION GRAPES get them while you can too!

*Great sale continues on NECTARINES.

*SQUASH SEASON – great prices on butternut, spaghetti and acorn!

*TANGELOS ARE IN! Delicious citrus anyone?

*SUGAR PUMPKINS arrive for next Thursdays orders!

*FIELD CUCUMBERS are great for cucumber salads, on sandwiches, or for pickling!

*BARTLETT PEAR season is upon us!

*LOCAL GROWER – SOLAR RAY FARMS – support them with the purchase of your BABY POTATOES!

*HEIRLOOM CHERRY TOMATOES – huge hit for lunch snacks!

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

This is what you can expect in the upcoming week (Sept 24th ) We Think For You Bins *please note that at times we may have to substitute for quality or supplier shortages

$40 We Think For You Bin

1 baby carrot

1 bunch broccoli

1 head green cabbage

1 red onion

1 coloured pepper

1 lead leaf lettuce

1 cantaloupe

5 MacIntosh apples

1/2lb Italian plums

6 bananas

2 nectarines

2 bartlett pears

$25 We Think For You Bin

1 baby carrot

1 bunch broccoli

1 red onion

1 lead leaf lettuce

0.4lb button mushrooms

4 MacIntosh apples

1/2lb Italian plums

4 bananas

2 nectarines

2 bartlett pears

$40 PALEO FRESH BIN

1lb golden beets

1 head cauliflower

1 acorn squash

1 red onion

1 field cucumber

1 coloured pepper

3 jalapeno peppers

1/2lb roma tomatoes

1 head romaine lettuce

1 bunch cilantro

5 gala apples

2 lemons

2 limes

2 bartlett pears

2 avocado

$50 Bordering on Boring Bin

1lb carrots

1 bunch broccoli

1 red onion

1 bunch green onion

1 field cucumber

1 coloured pepper

1/2lb roma tomatoes

0.4lb baby spinach

1 pineapple

6 gala apples

3 nectarines

2 valencia oranges

3 bartlett pears

Grocery item included in Bordering on Boring Bin –

READINESS/LBD Bin 65.99 (coincides with Week 4 of the LBD Program EXCLUSIVE TO READINESS FITNESS MEMBERS ON THE LBD PROGRAM)

1 bunch broccoli

1 spaghetti squash

1 yellow onion

1 red onion

1 bunch green onion

1 box mini coloured sweet peppers

1lb roma tomatoes

1 head leaf lettuce

1/2lb baby spinach

1 bunch green kale

1/2lb button mushrooms

1 bunch parsley

1 bunch cilantro

1 gala apples

2 grapefruit

2 lemons

2 limes

2 bananas

4 avocado

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

DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS

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

*Radville -Wednesday afternoon delivery – 662 Crane Ave.

*Weyburn – direct door drops Wednesday afternoon

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

*Pangman – Wednesday afternoon delivery to Normal Jean Bailey’s home in Pangman

*Regina Tuesday Pick up route – Tuesday in-store pick up

*Estevan – NEW ARRANGEMENTS! PLEASE PICK UP AT 2261 NEWCOMBE DRIVE

*Indian Head – Tuesday late afternoon delivery to Surya Yoga

*Southey– DISCONTINUED DELIVERY TO SOUTHEY BUT PLEASE CONTACT US FOR TO MAKE ALTERNATIVE ARRANGEMENTS TO PICK UP YOUR ORDER IN REGINA OR CUPAR!

*Lumsden – delivery to your doorstep on Tuesdays late afternoon/early evening!

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

*Cupar – Thursday delivery to Cupar

*Regina – Thursday in-store pick up and deliveries

*Grand Coulee/Pense – Thursday delivery

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

-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

Experimenting with Squash!

September 14, 2017September 14, 2017 ~ Lana ~ Leave a comment

“I DON’T LIKE SQUISH”

We MIGHT have something in common….

I grew up on a small family farm just outside a small town. My family farmed and we grew up on quite traditional Saskatchewan foods.

My mom, like probably a few of your moms’, had her “staple” meals. They typically consisted of meat (roast pork, beef or chicken), a salad, steamed vegetables (broccoli, cauliflower, green beans or carrots), and potatoes (mashed, fried, or boiled). Not like that’s all we ate….we had fried bologna sandwiches and lasagna too! My mom had a massive garden in the summertime and we ate all our own veggies, my dad milked is own cows for many years (so we had raw milk and didn’t get hauled away by the authorities! LOL!) , and he raised his own beef, pork and chickens for meat. Mom made ammmmazing bread too and we ALWAYS at dessert! (Might I add that I had the worst case of acne growing up….hmmm…wheat, dairy?)

It wasn’t until I left the farm at the age of 18 and headed off to university that I discovered other food…and missed a lot of my mom’s “basic” amazing cooking!

When I started my family, I didn’t have many of the luxuries I was grown up to appreciate! And although my parents continued to “share” from the harvests of their garden and some home raised meat, I began “busting” out of what I’d typically eaten growing up!

I discovered a whole bunch of new and delicious vegetables. In fact, it was in 2005 when Body Fuel was born that I truly had my eyes opened to all the fresh produce that was available! Leeks….whaaat? Sweet Potatoes? Why didn’t someone tell me earlier? Asparagus? I felt like I was emerging from a “vegetable depression”!

When my children started to grow up, I made a rule with them about food (well maybe a few more than just one) My famous “mom” words:

MOM PRINCIPAL 1 – “You don’t have to like it, you just have to eat it”

MOM PRINCIPAL 2 – “You can’t form an opinion until you’ve been exposed 21 times” – and therefore they had to eat it that many times before deciding they didn’t like it….and by that time they’d lost count anyway.

I was “winning” in the “Mom makes kids eat good food” battle!

One minor hiccup. My child that liked EVERYTHING decided “I don’t like SQUISH”. YES SQUISH.

I credit that revolution to my neighbour at the lake who invited us over for supper one night and served pureed butternut squash as a side dish. And although I thought it was delicious, child #2 staunchly decided he’d never eat squash again. But anyone who knows me, knows that I’m a “winning” mom…and I decided that he would eat “squish”, he just may not be aware of it!

It’s “Squish” (aka Squash) season right now and we have 3 varieties on sale this week….Acorn, Butternut and Spaghetti! I thought in honour of my son who I outwitted anyway, I would share my 3 favourite recipes for each squash!

ROASTED ACORN SQUASH WITH LIME JALAPENO BUTTER

3/4tsp. salt, divided

4 tbsp unsalted butter, melted

1 garlic clove (minced) – I like Garlic Garden Garlic!

1-2 tbsp. seeded and finely chopped jalapeno

finely grated rind of 1 lime

1 tbsp. fresh lime juice

1 tbsp. honey

Instructions

Preheat oven to 400F. Line a sheet pan with parchment paper or foil for easier cleanup, if you like.
Cut squash into wedges, Sprinkle squash with 1/4 teaspoon salt. Put squash cut-side down on pan and roast about 40 minutes, until just tender.
Stir together melted butter, garlic, jalapeno, lime rind and juice, honey, and remaining 1/2 teaspoon salt.
Transfer squash to plates, cut-side up, and drizzle each half with jalapeno-lime butter.

SPAGHETTI SQUASH ASIAN SALAD

1 small to medium sized spaghetti squash
2 tablespoons Toasted Sesame Oil
2 tablespoons Tamari Sauce (SUB Coconut aminos if you wish)
1 tbsp Rice Wine Vinegar*
pinch of ground Ginger
pinch of Garlic Powder
2 tablespoons toasted Sesame Seeds
1/4 cup diced Green Onions
1/4 cup cooked & shelled Edamame
handful of chopped Cilantro leaves (+ garnish)
Optional:
If you want to spice things up a bit…
Hot Chili Oil
Sriracha Sauce
toasted chopped Peanuts

PREPARATION

Cook squash: Place halves of squash (with seeds and pulp scraped out) in boiling water and boil for 20 minutes or until squash meat is tender. Remove when finished and scrape the sides of the squash with a fork until you have removed all the stringy spaghetti. Sesame Sauce: Combine sesame oil, tamari, vinegar, ginger, garlic powder and sesame seeds in a small bowl. Add optional hot sauce/Sriracha if desired (or you can add at the end.) Toss with spaghetti squash noodles. Gently fold in edamame and green onions at the end. Notes: Tamari is wheat free, soy sauce is not. They both have a similar flavor. If you are not concerned about gluten free then you can use soy sauce instead. White Wine Vinegar is grain free. Rice Wine Vinegar is a great option too if you are not on a strict grain free diet. It will add a bit more of a traditional Asian flavor. If you are on a Paleo diet, you might want to swap in something else instead of the edamame.

CURRIED BUTTERNUT SQUASH SOUP

2 tablespoons coconut oil or olive oil
2 pound butternut squash, peeled, seeded, and cut into small ½-inch pieces (about 3 cups)
1 medium yellow onion, chopped
4 garlic cloves, pressed or chopped
2 to 3 tablespoons Thai red curry paste
2 teaspoons ground coriander
1 teaspoon ground cumin
¼ teaspoon sea salt
⅛ teaspoon red pepper flakes (up to ¼ teaspoon for spicier soup)
1 tablespoon fresh lime juice
4 cups (32 ounces) vegetable broth
1 can full fat coconut milk
Handful fresh cilantro leaves, chopped
Toasted coconut flakes (optional)

INSTRUCTIONS

Heat oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add squash, onion, garlic, curry paste, coriander, cumin, salt and red pepper flakes to skillet. Stir to combine.
Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. Add broth. Bring the mixture to a boil, then reduce heat and simmer until squash is soft, about 15 to 20 minutes.
Once the squash mixture is done cooking, taste and add a little more Thai red curry paste if it’s not quite flavorful enough for you. Remove the soup from heat and let it cool slightly. Working in batches, transfer the contents pan to a blender (do not fill your blender past the maximum fill line!). Add the ¾ can of the coconut milk as you blend. Securely fasten the lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches.
Stir the lime juice into the blended soup. Taste and season with additional salt if necessary. Ladle soup into individual bowls. Use a spoon to drizzle coconut milk over each bowl, then lightly swirl the spoon through the topmost layer for a pretty design. Top the soup with toasted coconut flakes and a sprinkle of chopped fresh cilantro

I hope you enjoy my evolving experience with my squash! Final note, my son now eats “squish”, all 3 of these recipes, and we laugh about his childhood experience now. My MOM PRINCIPAL #2 prevails!

Upcoming Special Events

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

BODY FUEL MINI MARKET! THIS WEEK – SUNDAY SEPT 17 2017

We’re bringing the Market to you! We are opening up our store to a group of local vendors to showcase their beautiful wares. Join us Sunday SEPT 17, 2017 from 10-4pm. Come do your grocery shopping and have just a little more fun checking out our vendors! NEXT MARKET OCTOBER 15TH

*THE ART OF FERMENTATION

Learn the history, health benefits and how to for a variety of cultured foods and drinks including Jun, Sourdough, Villi, Kefir, Sauerkraut and Kombucha. Enjoy a light organic, cultured lunch too!
Registration ($95) includes a culture of your choice to take home. Bring a container/jar to take your culture home.
Sept 16, 2017
10am to 1:30pm
Body Fuel Organics Regina
$95
Contact Stacey to register:
Email stacey.gardentherapy@gmail.com
Phone 306-641-4239

*LEARN TO MAKE KOMBUCHA

Health tonic – elixir – probiotic drink with many health benefits! Learn the how and why! Here at this workshop – plus you get to take a kombucha scoby home so you can make it yourself!
Sept 16
2-3:30pm
Body Fuel Organics Regina
$30
To register send E-transfer to:
stacey.gardentherapy@gmail.com
Use password Regina
Contact for more info:
Stacey Tress
Garden Therapy Yorkton
306-641-4239

MORE CLASSES COMING IN OCTOBER!

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

Botanicals for cold & flu season

by Julianna Wiechert R.H.N., Pn1, Clinical Aromatherapist

SATURDAY OCTOBER 21, 1:00 PM – 3:00 PM CST

Location – Body Fuel Organics

Tickets $30

https://www.eventbrite.ca/e/botanicals-for-cold-flu-season-tickets-37038849195?aff=erelpanelorg

Fall is upon us and following is not only the cold weather but also an increase in cold and flu cases.

There will also be some botanical products given away!

You can register with payment through this link, or if you would prefer to arrange for another payment method click below on the option “contact organizer” and we will arrange an alternative.

Outline:

Why do we get sick?
Holistic health prevention
The cold vs the flu
Botanicals and their evidence
About botanical dosing
Safety and Toxicity

Don’t miss out on this event and reserve your spot today!

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

MARKET NEWS!

Don’t forget to check out our whole lineup of deals on our Feature Page. Click here to begin your shopping!

*WE HAVE DISCONTINUED OUR KETO BIN for the time being. Just not enough orders at the moment. Take a look at our Paleo Bin instead!

*IT’S SQUASH SEASON – ACORN, BUTTERNUT AND SPAGHETTI are all on sale!

*HOT MIXED PEPPER PINTS made their appearance on our listing! Zip up your food!

*APPLE SEASON! This week prices dropped for GALAS, and MACINTOSH is now available!

*HIMROD GRAPES – are sweet as can be! If you haven’t tried them yet, you’re missing out!

*NECTARINES – crowd favourite on at a great price!

*GREEN BEANS – nice sale at $2.99/lb

*FIELD CUCUMBERS make awesome cucumber salad!

*Who loves PEARS? It’s pear season!

-You know school starts soon when ITALIAN PLUMS hit the order list! Perfect for an afternoon snack!

*ZUCCHINI – “Tis the season…either you love them or you have a fridge full but there’s SO much you can do with a zucchini! Get creative….I used not be a fan and now we can’t get enough

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

This is what you can expect in the upcoming week (September 18 2017) We Think For You Bins *please note that at times we may have to substitute for quality or supplier shortages

$40 We Think For You Bin

3/4lb green beans

1 spaghetti squash

1/2lb yellow onion

1 green pepper

1 yellow pepper

1/2lb roma tomatoes

1 green leaf lettuce

1 bunch green kale

1 garlic

2lb gala apples

2 valencia oranges

2 limes

1lb italian plums

6 bananas

2 nectarines

1lb himrod grapes (little green ones)

$25 We Think For You Bin

3/4lb green beans

1 spaghetti squash

1 green pepper

1/4lb roma tomatoes

1 green leaf lettuce

1 bunch green kale

1 garlic

1.5lb gala apples

2 limes

1/2lb italian plums

4 bananas

2 nectarines

$40 Paleo Fresh Bin

2/3lb green beans

1 bunch broccoli

1/2lb yellow onions

1 butternut squash

1 green pepper

1 pkg button mushrooms

1 head leaf lettuce

3/4lb leeks

1 bunch green kale

1 head garlic

2lb gala apples

2 limes

2 pears

2 bananas

$50 BORDERING ON BORING BIN

1.5lb bag Mini Potatoes

1 pkg baby carrots

1 cauliflower

1 red onion

1 field cucumber

1pkg mini mixed sweet peppers

1 bunch leaf lettuce

1pkg button mushrooms

1 head garlic

2.5lb gala apples

3/4lb Italian plums

6 bananas

1/2lb kiwi

4 nectarines

2 bartlett pears

1lb himrod grapes

GROCERY ITEM INCLUDED IN BORDERING ON BORING BIN – Green Beaver Natural Toothpaste

LBD Five Bin (Readiness Fitness Clients Only)

-Contents to be announced on Fridays on the LBD Five Facebook Page

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

DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS

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

*Radville -Wednesday afternoon delivery – 662 Crane Ave.

*Estevan – NEW! In city customers pick up at 2261 Newcombe Drive between 12noon and 6pm.

*Weyburn – direct door drops Wednesday afternoon

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

*Regina Tuesday Pick up route – Tuesday in-store pick up

*Indian Head – Tuesday late afternoon delivery to Surya Yoga

*Southey– DISCONTINUED DELIVERY TO SOUTHEY BUT PLEASE CONTACT US FOR TO MAKE ALTERNATIVE ARRANGEMENTS TO PICK UP YOUR ORDER IN REGINA OR CUPAR!

*Lumsden – delivery to your doorstep on Tuesdays late afternoon/early evening!

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

*Cupar – Thursday delivery to Cupar

*Regina – Thursday in-store pick up and deliveries

*Grand Coulee/Pense – Thursday delivery

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

-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

Back to School from the Words of a Naturopath

September 7, 2017September 7, 2017 ~ Lana ~ Leave a comment

How has the first week of adjusting back to school gone? I always find the first week the most stressful….adjusting sleep routine, making sure lunch appropriate items are shopped for, prepped and readily available, and suppers are planned ahead of times since extra curricular tends to coincide with the beginning of the school year too. Rachel Schwartzman is a Naturalopathic Doctor in Toronto who lends some simple yet good reminders of some important items to consider when transitioning to this time of year.

Getting Back into the Back to School Groove

http://healthydirections.ca/get-ready-back-school/

By Rachel Schwartzman, ND on August 5, 2016

It feels like the kids just ran out (away!) from the school building and you started to settle into summer holidays, but soon it is back to school, work and reality.

We have all been enjoying leisurely summer mornings, having the time to make healthy
meals and go to the park. Here’s how to get your family and yourself ready for the back to school fall rush in five steps.

1 ) Set a bedtime routine.
The summer is a great for that laissez faire attitude, but now that we need to get to school/work on time, those carefree summer days are going to have to come to an end. Children between the ages of 5-12, need 10-12 hours of sleep per night. Lack of sleep is connected to poor attention and memory, lower grades and mood disturbances.

Start by turning technology off at least an hour before bed. Keep lights dim and the mood calm. Set a bedtime routine with a bath / shower, reading, snuggles, and lights out. A cup of chamomile tea at bedtime can help relax the nervous system and aid in a restful sleep.

2) Bring back a healthy diet.
We’ve all had our fair share of summer ice creams but now that school is back we want to decrease the sugar load, which can excite our nervous systems. Overeating, poor memory formation, learning disorders and depression – have all been linked to the over consumption of sugar. Being back in school also means being surrounded by large populations of germs and in order to maintain healthy immune systems we need to keep the sugar out.

3) Up the intake of fruits and vegetables.
We want our children (and ourselves) to “eat the rainbow” daily. With such bounty this summer of fresh and local produce it should come easily. Fresh produce is rich in vitamins, minerals, fiber and antioxidants. These food choices keep us energetic and healthy, which are two essential ingredients for successful learning.

If your little ones are reluctant to dive into the fruit or veggie platter; ask them to eat as many pieces as how old they are, cut pieces into fun and exciting shapes, or feed them in stages with the fruit or veggies coming first while they are most hungry.

4) Get kids active outside everyday!
The downfall of school is the need to sit at desks for large periods of time. The recommended guideline is for our children to have 1 hour of outdoor activity daily and sadly only 7% of children are reaching this. Try to make this a priority for your children.
5) It might be time to bring the supplements back.
One of the best things you can give your kids (and yourself!) for focus and concentration is a good quality fish oil supplement. Omega-3 essential fatty acids are important for brain development, mental focus and a balanced mood. Most people (kids included!) are deficient in omega-3’s; so, a high quality fish or vegan algae oil is key.

Foods rich in omega-’s are; flax or hemp seed oils, chia seeds and hemp hearts, walnuts, and fatty fish (salmon, mackerel, anchovies, sardines and herring). Consult with a naturopathic doctor about appropriate supplementation for your family.

Being home with children can be trying at times, but I try to remind myself that “the days are long and the years are short.” Enjoy the summer season and have a smooth back to school and work transition.

Rachel Schwartzman is a board certified naturopathic doctor, licensed acupuncturist and birth doula in Toronto. Visit: rachelschwartzman.com.

UPCOMING SPECIAL EVENTS

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

BODY FUEL MINI MARKET! NEXT DATE SUNDAY Sept 17 2017

*THE ART OF FERMENTATION

Learn the history, health benefits and how to for a variety of cultured foods and drinks including Jun, Sourdough, Villi, Kefir, Sauerkraut and Kombucha. Enjoy a light organic, cultured lunch too!
Registration ($95) includes a culture of your choice to take home. Bring a container/jar to take your culture home.
Sept 16, 2017
10am to 1:30pm
Body Fuel Organics Regina
$95
Contact Stacey to register:
Email stacey.gardentherapy@gmail.com
Phone 306-641-4239

*LEARN TO MAKE KOMBUCHA

Health tonic – elixir – probiotic drink with many health benefits! Learn the how and why! Here at this workshop – plus you get to take a kombucha scoby home so you can make it yourself!
Sept 16
2-3:30pm
Body Fuel Organics Regina
$30
To register send E-transfer to:
stacey.gardentherapy@gmail.com
Use password Regina
Contact for more info:
Stacey Tress
Garden Therapy Yorkton
306-641-4239

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

Botanicals for cold & flu season

by Julianna Wiechert R.H.N., Pn1, Clinical Aromatherapist

SATURDAY OCTOBER 21, 1:00 PM – 3:00 PM CST

Location – Body Fuel Organics

Tickets $30 – https://www.eventbrite.ca/e/botanicals-for-cold-flu-season-tickets-37038849195?aff=erelpanelorg

Fall is upon us and following is not only the cold weather but also an increase in cold and flu cases.

There will also be some botanical products given away!

You can register with payment through this link, or if you would prefer to arrange for another payment method click below on the option “contact organizer” and we will arrange an alternative.

Outline:

Why do we get sick?
Holistic health prevention
The cold vs the flu
Botanicals and their evidence
About botanical dosing
Safety and Toxicity

Don’t miss out on this event and reserve your spot today!

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

MARKET NEWS

Don’t forget to check out our whole lineup of deals on our Feature Page. Click here to begin your shopping!

*THE LBD BIN IS BACK! For Readiness Fitness Clients only participating in the LBD program! This bin aligns with your weekly shopping list (or as close as we can get to what’s available!)

* With all the interest in the Keto diet, we created a KETO FRIENDLY FRESH PRODUCE BIN! At this time of year, we hope to include berries as much as we can as well as low glycemic vegetables!

*HIMROD GRAPES are back! 2l containers of green little morsels of heaven! It’s grape season!

*CORONATION GRAPES are here too….rich in antioxidants. These are the ones that taste like a concorde (remember Welch’s Grape Juice?) but have no seeds!

* BULK BLUEBERRIES have come to an end…but we can still get 1lb sizing!

* Thursdays are our FRESH “Pro Bake By M” Keto-friendly baking days! And on other days, we will be offering frozen! Please see our website for details….these are macro focussed treats which contain whey products so please be attentive of ingredients.

*MURCOTT CLEMENTINES are here! Citrus lovers are

*FIELD CUCUMBERS are great for cucumber salads, on sandwiches, or for pickling!

*BARTLETT PEAR season is upon us!

*EGGPLANT – I found this groovy recipe for eggplant chips! Google them…they may just do the “potato chip craving” trick!

-BC APPLE HARVEST has begun! Grab some SUNRISE, by the 3# bag or some by the lb!

*HEIRLOOM CHERRY TOMATOES – huge hit for lunch snacks!

*NON-GMO ORGANIC CORN ON THE COB sale continues….get a deal on 4 cobs!

*RED GRAPES is one of my kids’ favourites in their lunch!

*MINI MIXED PEPPERS make a great lunch addition too!

* ZUCCHINI is a staple food! You can do so much with it, especially if you are following a whole food diet of any kind! Check this out! http://thefithousewife.com/2017/02/low-carb-zucchini-pizza-crust.html/

*CANNING? PEACHES STILL AVAILABLE! We are waiting for more deals on PEARS…HOPEFULLY SOON!

*Is anyone else a pickled egg fanatic? I am….and a schoolmate of mine opened up NANJO’S in my hometown! So support local and buy some PICKLED EGGS!

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

This is what you can expect in the upcoming week (Sept 11th ) We Think For You Bins *please note that at times we may have to substitute for quality or supplier shortages

$40 We Think For You Bin

1 baby carrot

4 corn on the cob

1.75lb zucchini

3/4lb beans (green or yellow)

1 green onion

1 field cucumber

1 pkg mini pepper

½lb tomatoes

1 bunch green leaf lettuce

2lb sunrise apples

3/4lb italian plums

6 bananas

3 nectarines

2 bartlett pears

1lb coronation grapes

$25 We Think For You Bin

1 baby carrot

2 corn on the cob

1.75lb zucchini

1 green onion

1 field cucumber

1 red pepper

1 bunch green leaf lettuce

1.25lb sunrise apples

0.5lb italian plums

4 bananas

2 nectarines

1lb coronation grapes

$40 PALEO FRESH BIN

1.5lb yams

1lb carrots

1lb rutabaga

1 head cauliflower

1.5lb zucchini

0.5lb yellow onion

1 red pepper

1 leaf lettuce

0.4lb baby spinach

1 pkg button mushrooms

2lb sunrise apples

1/2lb Italian plums

1lb coronation grapes

2 nectarines

New KETO FRIENDLY FRESH PRODUCE BIN $59.99

0.75lb yellow beans

1 head cauliflower

1 bunch broccoli

1 celery

1 green cabbage

0.5lb yellow onion

1 green onion

1 red pepper

1 field cucumber

1/2lb tomatoes

1 leaf lettuce

0.4lb baby spinach

0.4lb sugar snap peas

1lb baby bok choy

3 lemons

2 limes

1lb coronation grapes

2 avocado

$50 Bordering on Boring Bin

0.75lb yellow or green beans

1 pkg baby carrots

4 cobs of corn

1 yellow onion

1 field cucumber

1 red pepper

1 cherry tomato

1 3pk romaine lettuce

0.4lb sugar snap peas

2.5lb sunrise apples

1/2lb mandarins/clementines

6 bananas

4 nectarines

0.75lb Italian plums

1lb coronation grapes

Grocery item included in Bordering on Boring Bin –Bioitalia chopped tomatoes with basil

WEEKEND WARRIOR BIN $45 – discontinued until summer 2018

READINESS/LBD Bin –Back September 14 (available only on Thursdays). Please see Little Black Dress client facebook page for bin details each week!

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

DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS

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

*Radville -Wednesday afternoon delivery – 662 Crane Ave.

*Weyburn – direct door drops Wednesday afternoon

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

*Pangman – Wednesday afternoon delivery to Normal Jean Bailey’s home in Pangman

*Regina Tuesday Pick up route – Tuesday in-store pick up

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – Tuesday late afternoon delivery to Surya Yoga

*Southey– DISCONTINUED DELIVERY TO SOUTHEY BUT PLEASE CONTACT US FOR TO MAKE ALTERNATIVE ARRANGEMENTS TO PICK UP YOUR ORDER IN REGINA OR CUPAR!

*Lumsden – delivery to your doorstep on Tuesdays late afternoon/early evening!

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

*Cupar – Thursday delivery to Cupar

*Regina – Thursday in-store pick up and deliveries

*Grand Coulee/Pense – Thursday delivery

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

-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

SKIPPER OTTO – DELICIOUS SAFE SEAFOOD FOR THEIR MEMBERS!

August 31, 2017 ~ Lana ~ Leave a comment

DO YOU KNOW ABOUT SKIPPER OTTO CSF?

Four times a year, Body Fuel volunteers our staff time and freezer space to accommodate Skipper Otto Community Supported Fishery “pick up” of sustainably caught, healthier fish for their members in Regina! We do it because we believe in their business and without proper storage facilities for their amazing product, members in Regina and area would be without the ability to order their quality seafood products. If you wish to learn more about Skipper Otto CSF, please visit their website at www.skipperotto.com. I thought I’d share an article of theirs which talks about mercury (or the lack thereof) in their products.

Tuna Tales: Why you don’t need to worry about mercury in B.C. albacore tuna

SOURCE: http://skipperotto.com/tuna-tales-dont-need-worry-mercury-b-c-albacore-tuna/

Registered Holistic Nutritionist and Skipper Otto’s member, Melissa Evanson, continues our nutrition blog series with this post on albacore tuna. Have seafood related nutrition questions? Feel free to comment on this post or email us and Melissa will answer them here and on our Facebook page. Find Melissa’s previous posts here on our blog.

The health benefits of eating tuna have been widely touted; it’s a high-protein fish with an abundance of omega-3 fatty acids, vitamin D and selenium – a key trace mineral essential in supporting the immune system, brain function and reproductive health¹. More on selenium in a bit; but we’ve all also heard that tuna contains mercury, a heavy metal with neurotoxic properties. Does that mean it’s best to avoid Skipper Otto’s delicious rosemary tuna loin and tuna loin with coconut glaze recipes? Absolutely not!

Sesame encrusted seared albacore tuna is a quick and super-simple, highly nutritious dinner.

Mercury levels in the environment have increased since the industrial revolution, mainly due to waste burning and coal combustion. Fish can accumulate mercury in their muscle through absorption from surrounding water and from other fish they eat. As a fish gets larger and older, more toxins can accumulate. Because of concerns over mercury in fish, B.C.’s Ministry of Health recommends daily limits for large, predatory fish species such as tuna, shark, marlin and swordfish². But they also note that Albacore tuna products from Canada have no serving limits³. That’s right. No serving limits, even for pregnant and breastfeeding women, babies and children. Extensive and ongoing testing for mercury by the Canadian Inspection Food Agency has deemed Canadian North Pacific Albacore tuna (fresh, frozen and canned) “safe to eat” as mercury levels in these fish collected in Canadian waters are lower than in other species and stocks of tuna and, therefore, do not pose a health risk.

There are a few likely reasons why B.C. Albacore tuna have lower concentrations of mercury. One is that B.C. Albacore are caught at a relatively young age (3-4 years) compared to the other listed species, like sharks and other tuna like Bluefin, that have longer lifespans during which toxins can accumulate. Habitat is another factor. A study comparing mercury levels in Albacore tuna from the North Pacific vs the Mediterranean showed a 10-fold increase in Mediterranean tuna⁴. This could be explained, in part, by the fact that the Mediterranean Sea is located over one of the richest natural reserves of mercury in the world and is also a semi-enclosed body of water where toxic compounds can concentrate.

Selecting local, B.C. Albacore tuna has significant advantages but low mercury levels aren’t even the whole story! Let’s circle back to selenium…

Mercury is only harmful when its concentrations are high enough to bind to selenium, preventing selenium from performing its vital role in the brain. As long as you are eating selenium-rich foods like fish, the amount of selenium in the body will always be in excess of mercury. Luckily for us Skipper Otto’s members, the BC fish we consume has significantly more selenium than mercury which means you get all the benefits of selenium, unlike some international species/stocks of tuna, shark, swordfish, marlin, escolar and orange roughy.

The bottom line: There is no need to limit your Skipper Otto tuna orders due to mercury concerns. Your biggest concern when picking up your Skipper Otto tuna loins shouldn’t be about toxicity, but about whether to sear it plain or sesame crusted!

———————————

Melissa Evanson, D. Env., R.H.N.
melissaevansonrhn@gmail.com
www.facebook.com/melissaevansonrhn/
References:
1 –https://www.ncbi.nlm.nih.gov/pubmed/10963212
2- https://www.healthlinkbc.ca/healthlinkbc-files/mercury-fish
3- https://www.healthlinkbc.ca/hlbc/files/documents/healthfiles/hfile68m.pdf
4- https://drive.google.com/file/d/0B7wPqiTqmpSJbll5bzZCWk5YZms/edit?pli=1

Upcoming Special Events

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

*BODY FUEL MINI MARKET! SUNDAY SEPT 17 2017

*THE ART OF FERMENTATION

*LEARN TO MAKE KOMBUCHA

Health tonic – elixir – probiotic drink with many health benefits! Learn the how and why! Here at this workshop – plus you get to take a kombucha scoby home so you can make it yourself!
Sept 16
2-3:30pm
Body Fuel Organics Regina
$30
To register send E-transfer to:
stacey.gardentherapy@gmail.com
Use password Regina
Contact for more info:
Stacey Tress
Garden Therapy Yorkton
306-641-4239

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

Botanicals for cold & flu season

by Julianna Wiechert R.H.N., Pn1, Clinical Aromatherapist

SATURDAY OCTOBER 21, 1:00 PM – 3:00 PM CST

Location – Body Fuel Organics

Tickets $30

https://www.eventbrite.ca/e/botanicals-for-cold-flu-season-tickets-37038849195?aff=erelpanelorg

Fall is upon us and following is not only the cold weather but also an increase in cold and flu cases.

There will also be some botanical products given away!

You can register with payment through this link, or if you would prefer to arrange for another payment method click below on the option “contact organizer” and we will arrange an alternative.

Outline:

Why do we get sick?
Holistic health prevention
The cold vs the flu
Botanicals and their evidence
About botanical dosing
Safety and Toxicity

Don’t miss out on this event and reserve your spot today!

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

MARKET NEWS!

Don’t forget to check out our whole lineup of deals on our Feature Page. Click here to begin your shopping!

*I can’t stop eating mangos….they have been the best I’ve eaten for years! Great deal….Buy 2 and get the 3^rd FREE!

*A SALE ON LEMONS! – it’s been a long time since we’ve since we’ve seen them on sale!

-Keep shucking that ORGANIC NON-GMO CORN! The deal continues…buy 3 and get the 4^th free!

*GREEN BEANS – nice sale at $2.99/lb

*FIELD CUCUMBERS make awesome cucumber salad!

*Who loves RED PEARS (STARKRIMSON)?

-You know school starts soon when ITALIAN PLUMS hit the order list! Perfect for an afternoon snack!

*CAULIFLOWER – one of the most versatile foods! I NEVER don’t have a cauliflower!

* ZUCCHINI – continue to be on for amazing deals!

*CHERRY TOMATOES are a great deal at $2.99 and HEIRLOOMS CHERRY TOMATOES are $3.99!

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

This is what you can expect in the upcoming week (September 4 2017) We Think For You Bins *please note that at times we may have to substitute for quality or supplier shortages

$40 We Think For You Bin

3lb yellow potatoes

1 cauliflower

1 bunch celery

1/2lb yellow onion

1 field cucumber

1 clamshell cherry tomatoes

1 head romaine lettuce

0.4lb sugar snap peas

1 bunch black kale

6 sunrise apples

3/4lb Italian plums

5 bananas

3 starkrimson

1 avocado

$25 We Think For You Bin

2lb yellow potatoes

1 cauliflower

1 clamshell cherry tomatoes

0.4lb sugar snap peas

1 bunch black kale

1 romaine lettuce

3 sunrise apples

0.5 Italian plums

4 bananas

2 starkrimson

$40 Paleo Fresh Bin

1.5lb zucchini

1lb green beans

1 bunch celery

0.5lb yellow onion

1 Long English

1 green pepper

2 red peppers

1 clamshell tomatoes

1 romaine lettuce

0.4lb baby spinach

1 black kale

5 sunrise apples

½ lb lemons

0.5lb Italian Plums

1 avocado

$59.99 Keto Friendly Bin

1.5lb zucchini

1lg green beans

1 cauliflower

1lb yellow onion

1 eggplant

1 long English cucumber

0.4lb baby spinach

1 bunch black kale

1 pkg button mushroom

¾ lemon

2 starkrimson pears

1 container strawberries

3 avocado

$50 BORDERING ON BORING BIN

3lb yellow potatoes

1 bunch broccoli

1 bunch green onion

1 field cucumber

0.4lb red peppers

1 container cherry tomatoes

1 romaine lettuce

0.4lb baby spinach

0.4lb sugar snap peas

1 container button mushrooms

5 sunrise apples

0.5lb murcott clementines

6 bananas

2 starkrimson pear

1lb red seedless grapes

1 mango

GROCERY ITEM INCLUDED IN BORDERING ON BORING BIN –

WEEKEND WARRIOR $45 BIN

1 pkg baby carrot

1 container baby carrots

1 clamshell mini peppers

0.4lb sugar snap peas

4 sunrise apples

1/2lb Italian plums

2 starkrimson pears

2 peaches

1lb red seedless grapes

groceries:

1 container Wild Garden Hummus

1 box Nut-thins

1 4pk Kiju Juice boxes

3 Hardbite chips 23g

1 bag Prana Chocolate bark

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

-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

Pumpkin Cookies (sugar free, low carb, keto friendly)

The Topping

HAPPY HEALTHY THANKSGIVING

Botanicals for cold & flu season

DESCRIPTION

HEALTH BENEFITS

CONSUMPTION TIPS

NUTRIENTS

CAUTION

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

Organic Starts with a Seed

“I DON’T LIKE SQUISH”

Instructions

SPAGHETTI SQUASH ASIAN SALAD

PREPARATION

CURRIED BUTTERNUT SQUASH SOUP

INSTRUCTIONS

Botanicals for cold & flu season

MARKET NEWS!

Getting Back into the Back to School Groove

DO YOU KNOW ABOUT SKIPPER OTTO CSF?

Botanicals for cold & flu season