8 Surprising Things That Harm Your Gut Bacteria

June 22, 2017 ~ Lana ~ Leave a comment

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8 Surprising Things That Harm Your Gut Bacteria

By Daisy Coyle, RD | June 19, 2017

The human gut is home to over 100 trillion bacteria, known as the “gut flora.”

Having a healthy gut flora is incredibly important for your overall health.

Interestingly, many diet, lifestyle and other environmental factors can negatively affect your gut bacteria.

What Are Gut Bacteria and Why Are They Important?

Hundreds of species of bacteria reside in your gut. Some of them are friendly, while others are not.

Most bacteria in the gut belong to one of four groups: Firmicutes, Bacteroidetes, Actinobacteria or Proteobacteria.

Each group plays a role in your health and requires different nutrients for growth.

The friendly gut bacteria are important for digestion. They destroy harmful bacteria and other microorganisms and produce vitamin K, folate and short-chain fatty acids.

When the gut flora contains too many harmful bacteria and not enough friendly bacteria, an imbalance can occur. This is known as dysbiosis.

Both dysbiosis and a reduction in gut flora diversity have been linked to insulin resistance, weight gain, inflammation, obesity, inflammatory bowel disease and colorectal cancer.

Therefore, it’s important to keep your gut bacteria as friendly and abundant as possible.

Without further ado, here are 8 surprising things that can cause harm to your gut bacteria.

1. Not Eating a Diverse Range of Foods

Generally, a rich and diverse gut flora is considered to be a healthy one.

A lack of diversity within the gut bacteria limits recovery from harmful influences, such as infection or antibiotics.

A diet consisting of a wide variety of whole foods, such as fruits, vegetables and whole grains, can lead to a more diverse gut flora. In fact, changing up your diet can alter your gut flora profile after only a few days.

This is because the food you eat provides nutrients that help bacteria grow. A diet rich in whole foods provides your gut with a variety of nutrients that help promote the growth of different types of bacteria, resulting in a more diverse gut flora.

Unfortunately, over the past 50 years, much of the diversity in the Western diet has been lost. Today, 75% of the world’s food supply comes from only 12 plants and five animal species.

Interestingly, studies show that those living in rural regions of Africa and South America have a more diverse gut flora than those living in the US and Europe.

Their diets are generally unaffected by the Western world and are rich in fiber and a variety of plant protein sources.

Summary: A diet lacking in a variety of different whole foods can result in a loss of gut flora diversity. This may have a number of negative health effects.

2. Lack of Prebiotics in the Diet

Prebiotics are a type of fiber that passes through the body undigested and promotes the growth and activity of friendly gut bacteria.

Many foods, including fruits, vegetables and whole grains, naturally contain prebiotic fiber.

A lack of them in the diet may be harmful to your overall digestive health.

Foods high in prebiots include:

Lentils, chickpeas and beans
Oats
Bananas
Jerusalem artichokes
Asparagus
Garlic
Leeks
Onions
Nuts

One study in 30 obese women found that taking a daily prebiotic supplement for three months promoted the growth of the healthy bacteria Bifidobacterium and Faecalibacterium.

Prebiotic fiber supplements also promote the production of short chain fatty acids.

These fatty acids are the main nutrient source for the cells in your colon. They can be absorbed into your blood, where they promote metabolic and digestive health, reduce inflammation and can reduce the risk of colorectal cancer.

Moreover, foods rich in prebiotic fiber may play a role in reducing insulin and cholesterol levels.

Summary: Prebiotics are a type of fiber commonly found in fruits, vegetables and whole grains. They are important for increasing healthy gut bacteria like Bifidobacterium.

3. Drinking Too Much Alcohol

Alcohol is addictive, highly toxic and can have harmful physical and mental effects when consumed in large amounts.

In terms of gut health, chronic alcohol consumption can cause serious including dysbiosis.

One study examined the gut flora of 41 alcoholics and compared them to 10 healthy individuals who consumed little-to-no alcohol. Dysbiosis was present in 27% of the alcoholic population, but it was not present in any of the healthy individuals.

Another study compared the effects of three different types of alcohol on gut health.

For 20 days, each individual consumed 9.2 ounces (272 ml) of red wine, the same amount of de-alcoholized red wine or 3.4 ounces (100 ml) of gin each day.

Gin decreased the number of beneficial gut bacteria, whereas red wine actually increased the abundance of bacteria known to promote gut health and decreased the number of harmful gut bacteria like Clostridium.

The beneficial effect of moderate red wine consumption on gut bacteria appears to be due to its polyphenol content.

Polyphenols are plant compounds that escape digestion and are broken down by gut bacteria. They may also help reduce blood pressure and improve cholesterol.

Summary: Generally speaking, alcohol consumption has a harmful effect on gut bacteria. However, the polyphenol content in red wine may have a protective effect on gut bacteria when consumed in moderation.

4. Antibiotic Use

Antibiotics are important medicines used to treat infections and diseases caused by bacteria, such as urinary tract infections and strep throat.

They work by either killing bacteria or preventing them from multiplying and have saved millions of lives over the past 80 years.

However, one of their drawbacks is that they affect both good and bad bacteria. In fact, even a single antibiotic treatment can lead to harmful changes in the composition and diversity of the gut flora.

Antibiotics usually cause a short-term decline in beneficial bacteria, such as Bifidobacteria and Lactobacilli, and can temporarily increase harmful bacteria like Clostridium.

However, antibiotics can also lead to long-term alterations in the gut flora. After completing a dose of antibiotics, most bacteria return after 1–4 weeks, but their numbers often don’t return to previous levels.

In fact, one study found that a single dose of antibiotics reduced the diversity of Bacteroides, one of the most dominant bacterial groups, and increased the number of resistant strains. These effects remained for up to two years.

Summary: Antibiotics can affect the diversity and composition of the gut flora, even in cases of short-term use. This can have harmful effects on gut bacteria that may last for as long as two years.

5. Lack of Regular Physical Activity

Physical activity is simply defined as any movement of the body that burns energy.

Walking, gardening, swimming and cycling are all examples of physical activity.

Being physically active has a number of health benefits, including weight loss, lower stress levels and a reduced risk of chronic disease.

What’s more, recent studies suggest that physical activity may also alter the gut bacteria, improving gut health.

Higher fitness levels have been associated with a greater abundance of butyrate, a short-chain fatty acid that’s important for overall health, and butyrate-producing bacteria.

One study found that professional rugby players had a more diverse gut flora and twice the number of bacterial families, compared to the control groups matched for body size, age and gender.

Moreover, athletes had higher levels of Akkermansia, a bacteria shown to play an important role in metabolic health and the prevention of obesity.

Similar results have been reported in women.

A study compared the gut flora of 19 physically active women to 21 non-active women.

Active women had a higher abundance of health-promoting bacteria, including Bifidobacterium and Akkermansia, suggesting that regular physical activity, even at low-to-moderate intensities, can be beneficial.

Summary: Regular physical activity promotes the growth of beneficial gut bacteria, including Bifidobacterium and Akkermansia. These positive effects are not seen in individuals who are inactive.

6. Cigarette Smoking

Tobacco smoke is made up of thousands of chemicals, 70 of which can cause cancer.

Smoking causes harm to nearly every organ in the body and raises the risk of heart disease, stroke and lung cancer.

Cigarette smoking is also one of the most important environmental risk factors for inflammatory bowel disease, a disease characterized by ongoing inflammation of the digestive tract.

Furthermore, smokers are twice as likely to have Crohn’s disease, a common type of inflammatory bowel disease, compared to non-smokers.

In one study, smoking cessation increased gut flora diversity, which is a marker of a healthy gut.

Summary: Smoking has detrimental effects on nearly even organ in the body. Giving up smoking can improve gut health by increasing the diversity of the gut flora, and this can occur after only nine weeks.

7. Not Getting Enough Sleep

Getting good sleep is very important for overall health.

Studies show that sleep deprivation is linked to many diseases, including obesity and heart disease.

Sleep is so important that your body has its own time-keeping clock, known as your circadian rhythm.

It’s a 24-hour internal clock that affects your brain, body and hormones. It can keep you alert and awake, but it can also tell your body when it’s time to sleep.

It appears that the gut also follows a daily circadian-like rhythm. Disrupting your body clock through a lack of sleep, shift work and eating late at night may have harmful effects on your gut bacteria.

A 2016 study was the first to explore the effects of short-term sleep deprivation on the composition of gut flora.

The study compared the effects of two nights of sleep deprivation (about 4 hours per night) versus two nights of normal sleep duration (8.5 hours) in nine men.

Two days of sleep deprivation caused subtle changes to the gut flora and increased the abundance of bacteria associated with weight gain, obesity, type 2 diabetes and fat metabolism.

Nevertheless, sleep deprivation’s effects on gut bacteria is a new area of research. Further studies are required to determine the impact of sleep loss and poor sleep quality on gut health.

Summary: The body has a 24-hour internal clock called the circadian rhythm. Sleep deprivation can disrupt the circadian rhythm, and this appears to have harmful effects on gut bacteria.

8. Too Much Stress

Being healthy isn’t only about diet, physical activity and adequate sleep.

High stress levels can also have harmful effects on the body. In the gut, stress can increase sensitivity, reduce blood flow and alter the gut bacteria.

Studies in mice have shown that different types of stress, such as isolation, crowding and heat stress, can reduce gut flora diversity and alter gut profiles.

Stress exposure in mice also affects bacterial populations, causing an increase in potentially harmful bacteria like Clostridium and reducing beneficial populations of bacteria like Lactobacillus.

One study in humans looked at the effect of stress on the composition of gut bacteria in 23 college students

The composition of gut bacteria was analyzed at the beginning of the semester and at the end of the semester during final examinations.

The high stress associated with final exams caused a reduction in friendly bacteria, including Lactobacilli.

While promising, research on the relationship between stress and gut flora is fairly new, and human studies are currently limited.

Summary: Excess stress has been shown reduce gut flora diversity and alter gut flora profiles by increasing harmful bacteria like Clostridium and reducing beneficial bacteria like Lactobacilli.

How to Improve Gut Health

A healthy gut flora that’s high in friendly bacteria is essential for overall health.

Here are some tips on how to improve your gut flora:

Eat more prebiotic foods:Eat plenty of foods rich in prebiotic fibers, such as legumes, onions, asparagus, oats, bananas and others.
Consume more probiotics: Probiotics may increase the abundance of healthy gut bacteria. Fermented foods, such as yogurt, kimchi, kefir and tempeh, are all excellent sources. You could also start taking a probiotic supplement.
Make time for quality sleep:To improve sleep quality, try cutting out caffeine late in the day, sleeping in complete darkness and making a structured sleep routine so that you go to sleep and wake up at the same time each day.
Reduce stress:Regular exercise, meditation and deep breathing exercises may help reduce stress levels. If you regularly feel overwhelmed with stress, you may want to consider seeing a psychologist.
Eat foods rich in polyphenols:Good sources include blueberries, red wine, dark chocolate and green tea. Polyphenols are not digested very efficiently and often make their way to the colon, where they are digested by bacteria.

Summary: There are many ways to improve your gut health. Eating a healthy and diverse diet, getting good sleep and reducing stress levels are all great ways to help improve your gut flora.

The Bottom Line

Your gut bacteria play an important role in your overall health, and disruption to the gut flora has been linked to a number of health problems.

Diet and lifestyle factors, including poor sleep quality, alcohol consumption and inactivity, can harm your gut bacteria.

Alternatively, living a healthy lifestyle characterized by regular physical activity, low stress and a variety of whole foods is the best way to ensure a healthy gut flora.

In many cases, fermented foods and probiotic supplements may help as well.

Upcoming Special Events

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BODY FUEL MINI MARKET! NEXT DATE SUNDAY JULY 9 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 JULY 9 2017 from 10-4pm. Come do your grocery shopping and have just a little more fun checking out our vendors! VENDOR SPACES AVAILABLE

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HORMONAL HEALTH with Ben Faber from UHTCO

SAMPLE SESSION

THURSDAY JUNE 22

2-6:00pm

FREE TO ATTEND AT BODY FUEL

*understand the role of superfoods in optimal hormonal health, for both women and men! This seminar will be hosted by Ben who is an expert in superfood nutrition and has a deep understanding on how foods can positively affect hormone balancing.

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MARKET NEWS!

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

*We were unable to get bananas for Tuesday and Wednesday orders this week! Monkeys must have been hungry and kept them all to themselves!

*YOUNG COCONUT are back!

*Both ROMA TOMATOES AND CHERRY TOMATOES are on sale!

*Both RED and GREEN GRAPES are available now….and also COTTON CANDY GRAPES!

*GARLIC SCAPES are back. If you’ve never had them, you are in for a treat! One of the seasonal favourites here!

*GREEN KALE remains on at a great price. This is one of the best greens to consume!

*Great time of year to juice! 5lb BAGS OF CARROTS are on sale!

*APRICOTS will be available for Thursday orders

*Great deal on MANGOS! They have been amazing this year! Buy 2 and get the 3^rd for free!

*Limited PLUMS available for Tuesday and Wednesday orders but Thursday we should have a whole bunch!

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This is what you can expect in the upcoming week (June 25 ) 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 cauliflower

1 head celery

1 red onion

1 field cucumber

1/2lb roma tomatoes

1 garlic

1 head romaine lettuce

1/3lb button mushrooms

5 fuji apples

3 nectarines

0.75lb plums

3 d’anjou pears

1lb red grapes

1 mango

$25 We Think For You Bin

1 cauliflower

1 red onion

1 field cucumber

1 head romaine lettuce

1/4lb roma tomatoes

1 garlic

3 fuji apples

2 nectarines

3/4lb plums

2 pears

1 mango

$40 Paleo Fresh Bin

1 bunch garlic scapes

1 bunch broccoli

1 red onion

1 field cucumber

1 package mini peppers

1/2lb tomatoes

1/3lb baby spinach

1 head green leaf lettuce

1/3lb button mushrooms

4 fuji apples

2/3lb plums

2 d’anjou pears

2 avocado

$50 Bordering on Boring Bin

1 package baby carrots

1 bunch broccoli

1 bunch celery

1 bunch green onion

1 package mini peppers

1 package cherry tomatoes

1 head green leaf lettuce

1/3lb mushrooms

4 fuji apples

1lb plums 3 nectarines

2 d’anjou pears

1lb red grapes

Grocery item incl in Bordering on Boring Bin Zak’s Organics Sweet Cocoa Crunchy Peas, 112g

READINESS/LBD Bin -please see the Readiness Client on Friday for the LBD Bin!

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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

*Lumsden/Regina Beach/Buena Vista – Delivery cancelled due to low numbers. Please register for Regina Thursday or Tuesday Pick Up

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

*Estevan -Wednesday afternoon delivery direct door drops

*Indian Head – delivery arrangements TBA

*Southey– DISCONTINUED. PLEASE CONTACT US FOR TO MAKE ALTERNATIVE ARRANGEMENTS TO PICK UP YOUR ORDER IN REGINA OR A NEIGHBOURING COMMUNITY!

*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

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-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

Body Fuel’s Imperfectly Perfect Approach to Food Waste!

June 15, 2017June 16, 2017 ~ Lana ~ Leave a comment

6 Billion Pounds Of Perfectly Edible Produce Is Wasted Every Year, Simply Because It’s Ugly

Food waste is a big issue. We as consumers are conditioned to be very discriminating when it comes to our produce….and when it comes to organic, our expectations are often the same as what the conventional counterpart is…but maybe we’re expecting a little too much.

There are many ways that shelf life and appearance is enhanced in fresh produce. Conventional produce can have a prettier appearance or last longer compliments of pesticides, fungicides, and herbicides used to kill the pest, bacteria, fungus, to the waxes placed on the produce to “seal” them. And likely if you are reading this, you already know that, and have opted for an organic alternative. However, organic doesn’t always mean the “Belle of the Ball”! Sometimes it can be a little less aesthetically appealing….and to a discriminating consumer who may not realize the differences in production, an imperfect organic piece of produce can by overlooked and resultantly sent to the landfill. Nutritionally, the fresh produce is great….it may just not look that way!
“An estimated six billion pounds of fruits and vegetables are wasted every year in the U.S. because they are ugly, according to report by the Natural Resources Defense Council. That means more than 20 percent of the produce grown for human consumption is rejected by grocery stores and goes uneaten because of its appearance.”

On top of that, grocery stores throw out (in our case we compost) the fresh organic produce that consumers consider “ugly”. We got thinking though, can we become part of the solution rather than contributing to the problem!

So, on Wednesdays and Fridays, we will bring out our line of “Imperfectly Perfect” produce. It’s things that make it “unique”….it’s mis-shapen, maybe bump or bruise. Sometimes we get melon in with a scuff mark that we can’t sell at full price, or a pepper with some imperfections. In return for our customers compassion on the “less than perfect” appearance, we are discounting our line of produce up to 40%.

We have a number of earth-friend ventures we have been committed to over the years. We have yet to purchase a plastic bag for packing up groceries for at the till because we’d rather use ones that we could re-use again (we will take your grocery store bags to re-use)…that’s 12 years now. We have composted the produce we can’t sell since opening in 2005. And recently the TCU sponsored over 200 re-usable bags for our in-store pick up customers to transfer their bin order to bags so that excess cardboard boxes are not hitting the landfill or even the recycling bin. (Thank you TCU for believing in us!)

We ask that you would support our initiative at Body Fuel to do our part to help our global market cut the amount of fresh produce waste going into the landfill. For those who watch their pocketbook and can’t afford organic, please share this information with them and let them know that Wednesday and Friday mornings we will have our line of Imperfectly Perfect produce out for people to shop at great prices!

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Market News

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

*Zucchini – oh summer food! Hit the BBQ with some grilled Zucchini for a nice side!

*Celery is starting to come down to normal price again.

*Broccoli and Cauliflower back to seasonal prices

*Nectarines….have been so so good! Prices dropping weekly too!

*Kale is a great price this week. Time to make a Massaged Kale Salad or some Kale Chips? Eat those greens!

*Green Grapes have made their appearance!

*Corn on the Cob has arrived! We are so excited for the new seasonal veggies!

*Plums make their first appearance of the season!

*Mangos on for a great deal this week! Get 3 mangos for the price of 2! (Save $2.29!)

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UPCOMING CLASSES AND EVENTS

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BODY FUEL MINI MARKET! NEXT DATE SUNDAY JULY 9 2017

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HORMONAL HEALTH with Ben Faber from UHTCO

SAMPLE SESSION

THURSDAY JUNE 22

2-6:00pm

FREE TO ATTEND AT BODY FUEL

Keto Diet 101

Wednesday June 21 2017, Body Fuel Organics

FREE ADMISSION, 6:30pm

Find out about what a Ketogenic diet is and what kinds of food one might want to consume to use stay in a ketogenic state!

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This is what you can expect in the upcoming week (June 18th) 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 1/3lb yellow potatoes (small size)

1lb carrots

1 butternut squash

1 yellow onion

1 orange pepper

1/2lb tomatoes

1 – 3pk romaine lettuce

1 bunch chard

5 cameo apples

1/3lb lemons

6 bananas

3/4lb nectarines

2 bartlett pears

1 mango

$25 We Think For You Bin

1 1/3lb yellow small sized potatoes

1 butternut squash

1 yellow onion

0.25lb tomatoes

1 head romaine lettuce

1 bunch swiss chard

3 cameo apples

1/4lb lemons

4 bananas

1/2lb nectarines

2 bartlett pears

$40 Paleo Fresh Bin

1lb carrots

1lb zucchini

1 cauliflower

1 celery

1 yellow onion

1 bunch green onion

1 field cucumber

1/2lb tomatoes

1 – 3pk romaine lettuce

1 bunch green kale

4 cameo apples

1/3lb lemons

4 bananas

1/2lb nectarines

1 mango

$50 Bordering on Boring Bin

1.5lb yellow small sized potatoes

1lb carrots

1 head cauliflower

1 yellow onion

1 red pepper

1 field cucumber

1/2lb tomatoes

1 – 3pk romaine lettuce

5 cameo apples

6 bananas

3/4lb nectarines

2 pears

2 mangos

1lb red grapes

Grocery item included in Bordering on Boring Bin – Koyo Ramen Soup, various flavours, 60g each

READINESS/LBD Bin -please view the Readiness Client on Friday for the newest LBD Bin!

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DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS

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

*Radville -Wednesday afternoon delivery – 662 Crane Ave.

*Pangman – Wednesday morning delivery to Norma Jean Bailey’s home in Pangman

*Weyburn – direct door drops Wednesday afternoon

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

*Lumsden/Regina Beach/Buena Vista – Delivery cancelled due to low numbers. Please register for Regina Thursday or Tuesday Pick Up

*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. PLEASE CONTACT US FOR TO MAKE ALTERNATIVE ARRANGEMENTS TO PICK UP YOUR ORDER IN REGINA OR A NEIGHBOURING COMMUNITY!

*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

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-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

10 WAYS HOW TO EAT MORE VEGGIES IN THE SUMMERTIME!

June 8, 2017 ~ Lana ~ Leave a comment

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10 WAYS HOW TO EAT MORE VEGGIES IN THE SUMMERTIME!

by Lana Van Dijk

I admit, this time of year I’m tempted to get the BBQ every day! The recent warm weather inspires eating outside, snacking, and grilling, but also can lead to a rather sneaky sabotage of your spring time good eating habits. I’d like to share with you some strategies to have optimal energy and nutrition through the summer while enjoying all things that the warm weather and sunshine will bring for fun!

Get out the Juicer! I bet a number of you can admit that your juicer is tucked away in a cupboard only to surface when you REALLY REALLY need to do a juice cleanse! Let’s defy that thinking and move it to someplace handy! This is the PERFECT time of year to get your juices flowing again! How about a nice green veggie juice just before spending an afternoon outdoors or before your hike? My favourite combination is kale, cucumber, fresh mint, celery, parsley, lemon and a granny smith apple or d’anjou pear! Just enough sweet to make your veggies delicious to drink. Keep your pulp….ideas below!
Don’t have a juicer? How about a smoothie!? Get that blender out and make yourself a wholesome green smoothie. I suggest making sure you have a leafy green in your smoothie, a whole food protein powder (my personal favourite is the Progressive Harmonized Vegan Fermented Protein. It tastes great and has a great flavour too! Amp up your smoothie by adding some powdered or liquid greens like E2Live, Spirulina, Chlorella or the Mint Chorophyll liquid!
Need to be sneaky? Add veggies to your summertime meat? I learned this trick long ago…take either some blended veggies (spinach and butternut squash together work well from trial error) OR some of your left over juicing pulp, and add it to your ground beef or bison burgers, meatballs, or meatloaf, chicken burgers. If you’re not grilling, add some to pasta sauce, or crock pot meal.
Making some summertime baked treats? How about adding some pureed beets or carrots and spinach to a brownie to make it healthier? https://pinchandswirl.com/fudgy-dark-chocolate-beet-brownies/ or some with carrots and spinach Grated zucchini, vegetable pulp from your juicing extravaganza will also work in muffins or even cookies!
Veggie Plater Prep Day! You may do this already but plan your online shopping trip with Body Fuel around your veggie platter for grab and go snacking that’s ready all the time. Once you receive your yummy order of goodness, cut it up and place it in some containers that keep your veggies fresh (HELLO TUPPERWARE!). With a little dip or hummus (we suggest Habibi’s or Simply Organic French Onion Dip Mix with plain Greek Yogurt), you have an awesome snack!
Veggie Lasagna – instead of using pasta noodles, why not try a veggie lasagna using zucchini noodles? And don’t forget some spinach in the filling to add some extra veggie power. You get the basic idea from this recipe
Make a Cauliflower Pizza Crust – Cauliflower remains one of those veggies you can make anything with. Pizza crust using it as your main ingredient is not only delicious, but gluten free, most times Paleo and Keto friendly too!
How about a light summer supper Omelette – add some veggies! Eggs make a quick, easy main! And you can jam pack a lot of nutrition in an omelette. Popular toppings include spinach, mushrooms, green onion, peppers and tomatoes. Add a clean meat if you choose and some raw cheese for a delicious meal! Side salad and you’re off on your next excursion in no time!
Grilled Veggies or Veggie Kabobs – The best purchase I made was a BBQ Wok! I can make one mean stirfry on the BBQ and somehow it just tastes better! If you haven’t make the easy investment, make some veggie kabobs on the BBQ. And if you’re short on time and want to keep it simple, here’s my basic advice on Grilled Peppers on the BBQ. Slice up 3 peppers in bite size pieces, add sliced red onion and sliced zucchini. Splash with olive oil and balsamic vinegar….grill in your wok for 5-8 minutes or until tender/crisp!
Mock Potatoe Salad using Cauliflower – I just made this the other night and it went over big! Served on a bed of spinach or lettuce makes a delicious side to your summertime meal! The secret ingredient I always use in this salad is Mike’s Relish (available at Body Fuel! – remember to support local….Mike is from Regina too!)

MARKET NEWS

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

*BROCCOLI is DOWN in price..finally!

*I like to have at least one CAULIFLOWER in my fridge at all times….I just make “potato” salad with one! It’s one of the most versatile veggies out there too and on sale again this week!

*Did you know that Apples are among the most contaminated conventionally grown fruit out there….and the most often packed in lunches! Grab a bag of 3# GALA APPLES….on sale this week! (Galas are also the most popular apple in the market!)

*Prices are dropping on NECTARINES! My favourite summer fruit!

*PEACHES have arrived!

*STRAWBERRIES are summer priced and have been so delicious. It’s fruit salad season!

*RASPBERRIES remain well priced too!

*RADISHES make a great snack or salad addition!

*Get your Greens – KALE is on sale as ROMAINE LETTUCE – we’ve waited a long time for this to come down too!

*MINI PEPPERS are a great price this week! Love them for a snack!

*$1.00 off per lb! SALE ON RED SEEDLESS GRAPES! Nothing says summe like red grapes! Love these!

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

If I Were Stranded on an Island, What One Food Would I Take?

June 1, 2017 ~ Lana ~ Leave a comment

In a recent Grocery Store Tour (which, by the way, we can do for your group….and give you some perks for the entire crowd!), one of the participants asked about the most powerful food in the store. “Lana, if you were to have one item in your store to take on a stranded island, what would it be?”

While I had to do some thinking because I had a number of items come to mind, but I settled on one variety….Blue Green Algae. There are a few varieties in this category which really pack some nutritional power – Chlorella, Spirulina, Chlorophyll, but if I were to choose one item, E3 Live would be my choice.

While not a lot of people think of eating ‘algae’, it is a wise choice as a supplement to most diets. We sell E3Live in a variety of ways – fresh frozen (so thaw and add to your water or smoothie….or take as a shot!), powdered pill form, and powdered.

If you’ve ever thought to take your nutrition to the next level, consider E3 Live. If you are an athlete, there’s a few good reasons to choose to supplement with it!

Health Benefits of Blue Green Algae

In spite of their name, blue green algae are not algae, but a form of bacteria that is an unusual green color. Also called cyanobacteria, blue green algae grow in both salt and fresh water, especially quiet lakes and ponds where they give the water a dark green color. Blue green algae, including a type called spirulina, contain valuable nutrients and could also provide additional health benefits.

Blue Green Algae

Ancient people recognized the nutritional value of blue green algae. The Aztecs consumed it regularly and native inhabitants of Africa also made it a common addition to their diet. A number of different organisms make up the group called blue green algae. Although they are not plants, they contain the green pigment chlorophyll and are able to carry out photosynthesis. The most studied of these organisms is spirulina, which is quite rich in vitamins, minerals and protein.

Nutritional Benefits

The blue green algae spirulina is a good source of protein, with about 6 grams in each 100-gram serving. Its protein content includes all the essential amino acids, making it a complete source of these important nutrients. A 100-gram serving also contains about 2 grams of carbohydrates and almost no fat. With only 26 calories in each serving, spirulina is a naturally low-calorie food. It also provides modest amounts of several important minerals, including calcium, iron, potassium and magnesium, as well as small amounts of zinc and phosphorus. The algae also contain vitamins A, C, E and several of the B vitamins, including thiamin, riboflavin, vitamin B-6 and folate.

Health Benefits

Memorial Sloan-Kettering Cancer Center says that blue green algae may boost your immune system and have natural anti-viral properties, helping suppress growth of HIV and other viruses. Consuming blue green algae may also help relieve fatigue and improve your tolerance of exercise. A clinical study published in “Medicine and Science in Sports and Exercise” found that male subjects who consumed spirulina for four weeks were able to exercise longer and had changes in their blood that indicated better usage of nutrients compared to a placebo group. Blue green algae may also lower blood cholesterol levels and reduce blood pressure, according to a study published in “Nutritional Research and Practice” in which 37 subjects with Type 2 diabetes had improved blood lipids and lower blood pressure after taking spirulina for 12 weeks.

Usage and Recommendations

Blue green algae supplements are available in capsules from many health-food stores. The supplements usually contain spirulina, sometimes in combination with other algae called Aphanizomeron flos aquae (like E3 Live). Choose only products certified free of contamination by microcystins, potentially harmful toxins that the algae sometimes produce. Contaminant-free supplements are generally considered safe, although you should avoid them if you take immunosuppressive medication or if you are pregnant or breast-feeding. Discuss use of blue green algae with your doctor to decide if consuming them might be helpful for you.

MARKET NEWS

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

*BROCCOLINI is on again sale this week….might I recommend this over BROCCOLI which tends to be a bit pricey as of late! Broccolini is baby broccoli which tastes divine on the BBQ!

*I like to have at least one CAULIFLOWER in my fridge at all times….I just make “potato” salad with one! It’s one of the most versatile veggies out there too and on sale again this week!

*Prices are dropping on NECTARINES! My favourite summer fruit!

*PEACHES have arrived!

*STRAWBERRIES are summer priced and have been so delicious. It’s fruit salad season!

*RASPBERRIES remain well priced too!

*NECTARINES have dropped in price! Yay for summer fruit!

*RADISHES make a great snack or salad addition!

*Get your Greens – KALE is on sale as is LEAF AND RED LEAF LETTUCE!

*MINI PEPPERS are a great price this week! Love them for a snack!

*RED SEEDLESS GRAPES are on sale this week! Hooray! Love these!

UPCOMING CLASSES AND EVENTS

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BODY FUEL MINI MARKET! NEXT DATE SUNDAY JUNE 11 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 JUNE 11, 2017 from 10-4pm. Come do your grocery shopping and have just a little more fun checking out our vendors! VENDOR SPOTS AVAILABLE! contact lana@bodyfuelorganics.ca

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And a whole bunch of Classes hosted at Body Fuel by Stacey Tress! See links! All take place on JUNE 10th – Register soon! They fill so quickly!

Art of Fermentation ‘Cultured Summer’
https://www.facebook.com/events/1139232959514634/?ti=icl

Sprouting Workshop
https://www.facebook.com/events/794592840694348/?ti=icl

Essential Oils 101 Class
https://www.facebook.com/events/827671394038253/?ti=icl

Kombucha Workshop
https://www.facebook.com/events/1882379868651544/?ti=icl

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Wednesday JUNE 14 – HORMONAL HEALTH with Ben Faber from UHTCO

-6:30pm FREE TO ATTEND AT BODY FUEL

$40 We Think For You Bin

1lb carrots

0.75 green bean

1 bunch green onion

1 field cucumber

1 clamshell mini peppers

1 tomato

1 – 8oz mixed greens Harkers

1 radish

5 cameo apples

2 valencia oranges

6 bananas

1lb nectarines

1lb red grapes

$25 We Think For You Bin

1lb carrots

0.75 green bean

1 bunch green onion

1 field cucumber

1 tomato

1 – leaf lettuce

1 radish

3 cameo apples

1 valencia oranges

4 bananas

3/4lb nectarines

1 mango

$40 Paleo Fresh Bin

1 lb carrots

1.5lb chioggia beets

1 cauliflower

1/2lb yellow onion

1 green onion

1 field cucumber

1 pkg mini peppers

1 field tomato

1 – 8oz Harker spring mix

1 bunch green kale

1 garlic bulb

4 cameo apples

2 bananas

0.75lb nectarines

1lb red grapes

$50 Bordering on Boring Bin

1 pkg baby carrots

0.75lb green beans

1 cauliflower

1 bunch green onion

1 long English cucumber

1 package mini peppers

2 tomatoes

1 – 8oz. pkg Harkers Spring mix

5 cameo apples

6 bananas

1lb red grapes

1 mango

Grocery item – Nature’s Path Crunchy Granola 312g

LBD Bin – Exclusive to Readiness Fitness – please see the Client Page on Friday for details on your upcoming LBD bin available on Thursday June 8th!

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DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS!

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

*Radville -Wednesday ,morning/afternoon delivery – 662 Crane Ave.

*Pangman – Wednesday morning/afternoon delivery

*Weyburn – direct door drops Wednesday afternoon

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

*Lumsden – Delivery Tuesday late afternoon/early evening

*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

*LAST WEEK UNLESS NUMBERS INCREASE – SOUTHEY – delivery to Wild Beauty Studio on Tuesdays at 2pm. Please pick up before 5pm

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

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-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

Dealing with Adrenal Gland Fatigue

May 25, 2017May 26, 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

Dealing with Adrenal Gland Fatigue

BY Leslie Herman

STRESS!! It surrounds us everyday and can be physiological, physical or psychological, disrupting the homeostasis of the body. For some people, they thrive when they’re stressed and can live a long healthy life, free of illness or unwanted symptoms. For others, even small amounts of stress is difficult to handle and can cause mild, moderate or severe adrenal gland fatigue. The body responds to stress by mobilizing both a nervous system response and in cases of continued stress, the adrenal glands. The adrenal glands are 2 busy little hormone factories that sit atop our kidneys and produce over 50 hormones like adrenaline, noradrenaline, dopamine, cortisol, DHEA, sex hormones, etc-many of which are essential for life. These hormones together regulate our “fight or flight” reactions to emergencies, bodily responses to stress, maintenance of carbohydrate reserve, blood pressure, kidney function, secondary sexual characteristics, electrolyte balance, and so on. When these glands become overworked and undernourished, the body becomes vulnerable to all sorts of illness. People with type “A” personalities are particularly susceptible to this as they are constantly pushing their bodies and minds to the limits.Factors that overtax the adrenals include smoking, narcotics, alcohol, excessive exercise or a sedentary lifestyle, caffeine, chronic inflammation, exposure to pollution and environmental toxins, lack of sleep, negative thinking, excess dietary sugars, STRESS and intense emotional reactions. Fear, anger, feelings of being overpowered and anxiety can be tolerated if experienced occasionally, but if these feelings become chronic and ingrained, they place the body into a constant “fight or flight” mode and adrenal gland fatigue sets in.

But how do you know if your adrenals aren’t functioning optimally? Well, there are a few tests that can be done, like a saliva test or a blood pressure test, but remember, your body speaks to you through signs and symptoms. Here is a list of some that may be present:

inability to concentrate
waking up at 3am and not being able to fall back asleep
nervousness/irritability/depression
unusual salt cravings
tension headaches
morning fatigue
decreased libido
digestive problems
skin pigmentation of the temples
excessive fatigue
feeling “wired” but “tired”
voice rises to a high pitch or is “lost” during stress/anger
tightness or “lump” in throat that hurts when stressed
feeling overwhelmed and powerless
perfectionist-sets high standards
mood swings, cries easily

It is estimated that adrenal exhaustion affects about 80% of the population. Fortunately, there are things you can do to manage stress and combat adrenal exhaustion. These include dietary changes, supplements, reducing stress and making other lifestyle adjustments.

From a dietary standpoint, eating foods that are whole, nutrient-dense and low glycemic is very important. Foods like coconut, flaxseed, chicken, cruciferous vegetables, kelp, walnuts and chia seeds are all great choices and should be included regularly. Avoiding coffee, tea and stimulants, as well as sugar, artificial sweeteners and refined and simple carbohydrates is a must. These foods may give you a burst of energy, but they actually contribute to the deterioration of the adrenal glands. Avoiding foods that one is sensitive to is extremely helpful as the digestive system is already compromised during this time and adding insult to injury isn’t wise. Drinking plenty of water, getting adequate protein, increasing fiber intake and alkalizing the diet are also great ways to improve function.

Supplements can be a huge help and are often recommended for a short period of time to help speed up healing. Probiotics, antioxidants like vitamins A, C and E, sulphur amino acids found in garlic and onions, B-complex vitamins, magnesium, fish oil and adrenal glandulars are the most popular and effective.

Adaptogenic herbs are powerhouses when it comes to helping to deal with adrenal gland fatigue. Adaptogens are plants with restorative and revitalizing properties that can enhance health and have been used in Ayurveda (the traditional system of herbalism in India) and in traditional Chinese medicine (TCM) for centuries.

Ashwagandha (also known as Indian ginseng) has been used for centuries and has a reputation as a soothing nervine that can help anxiety, fatigue and insomnia from stress. It enhances the endocrine function and can help support an underactive thyroid and balanced function of the adrenal glands. It helps prevent stress-related disorders and stress-related depletion of vitamin C and cortisol.

Holy Basil or tulsi is considered one of India’s most powerful herbs, and has been used in Ayuredic medicine for more than 3000 years. Modern herbalists mostly employ tulsi for issues related to the nervous system, including to support memory and as a treatment for depression as well as normalizing cortisol levels in the body.

Maca is a root vegetable grown in Peru, it is rich in amino acids and high in protein. It is mostly used for increasing libido and hormonal health in men and women and helping you heal from chronic fatigue syndrome.

Rhodiola is native to Canada, Russia and Scandinavian countries. It is part of the official Russian pharmacopoeia as an antidepressant and nerve tonic. Rhodiola is great for balancing blood sugar levels, protecting the heart, protecting the immune system and is used to boost physical and mental energy.

In addition, lemon, clove, rosemary, fennel seeds, ginger and sage stimulate the gland.

Lifestyle also plays a huge role in how quickly your adrenals re-balance. Reducing stress is the most important aspect of healing your adrenals. If you are still constantly stressed, nothing will change! Practice deep breathing and obtain safe exposure to sunlight as both are great for increasing mood. Light exercise is helpful, as is meditation and yoga. Above all, listen to your body, when you are tired-sleep!

When your body is trying to heal itself it’s very beneficial to be kind to it. Don’t be around negative people and don’t be negative towards yourself. Your environment and thoughts have a massive impact on your health, so choosing how you live is imperative.

DO YOU LIKE WHAT YOU’VE JUST READ?

Leslie Herman is a Registered Holistic Nutritionist and help speople of all ages discover how to be the best version of themselves, by balancing their body systems and adopting life-long lifestyle habits to achieve optimal health. She focusses on educating and empowering people so that living a healthy lifestyle becomes “normal” and believes in nourishing your body from the inside out so that you look and feel incredible every single day!

Leslie is hosting a cooking class starting next week at Body Fuel! She is an amazing resource for those looking to take their health to the next level. Follow her on Facebook: Leslie’s Lifestyle Nutrition

KOMBUCHA DAY IS MAY 19 – and here’s why you should come!

May 18, 2017May 19, 2017 ~ Lana ~ Leave a comment

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KOMBUCHA DAY AT BODY FUEL IS FRIDAY MAY 19th. I’m happy to share an article that discusses why we are such huge promoters of Kombucha and OFFER THE LARGEST SELECTION OF KOMBUCHA IN REGINA! All day long on Friday we will be sampling our selection of Kombucha and offering a great discount…buy 6 get 1 free, buy 12 and get 2 free!

KOMBUCHA HEALTH BENEFITS

Have you heard of Kombucha, the beverage the ancient Chinese called the “Immortal Health Elixir?” It’s been around for more than 2,000 years and has a rich anecdotal history of health benefits like preventing and fighting cancer, arthritis, and other degenerative diseases.

Made from sweetened tea that’s been fermented by a symbiotic colony of bacteria and yeast (a SCOBY, a.k.a. “mother” because of its ability to reproduce, or “mushroom” because of its appearance), Kombucha didn’t gain prominence in the West until recently.

In the first half of the 20th century, extensive scientific research was done on Kombucha’s health benefits in Russia and Germany, mostly because of a push to find a cure for rising cancer rates. Russian scientists discovered that entire regions of their vast country were seemingly immune to cancer and hypothesized that the kombucha, called “tea kvass” there, was the cause. So, they began a series of experiments which not only verified the hypothesis, but began to pinpoint exactly what it is within kombucha which was so beneficial.

German scientists picked up on this research and continued it in their own direction. Then, with the onset of the Cold War, research and development started being diverted into other fields. It was only in the 1990s, when Kombucha first came to the U.S., that the West has done any studies on the effects of Kombucha, and those are quite few in number. As is typically the case in the U.S., no major medical studies are being done on Kombucha because no one in the drug industry stands to profit from researching a beverage that the average consumer can make for as little as 50 cents a gallon.

Thanks to it’s rising commercial popularity in the last decade, the older Russian and German research has been made available in English to Westerners, and a few wide-spread anecdotal surveys have been sponsored by Kombucha manufacturers, but that’s about it. While there are limited amounts of research done on the beverage, there has been lots of research done on many of the nutrients and acids it contains in large quantities (such as B-vitamins, antioxidants, and glucaric acids).

Regardless of the “lack” of scientific evidence, the fact remains that this beverage has 2,000 plus years of tradition behind it and an ardent and addicted following. If you are tired of the restricted information on the T.V and news, read up on our blog, our favourite health and beauty product reviews at this site.

WHAT ARE THE HEALTH BENEFITS OF KOMBUCHA TEA?

KOMBUCHA HEALTH BENEFIT #1 — DETOXIFICATION

Detoxification produces healthy livers and aides cancer prevention. One of kombucha’s greatest health benefits is its ability to detox the body. It is rich in many of the enzymes and bacterial acids your body produces and/or uses to detox your system, thus reducing your pancreatic load and easing the burden on your liver. Kombucha is very high in Glucaric acid, and recent studies have shown that glucaric acid helps prevent cancer. I know 2 people in my immediate circle of friends who have had cancer (pancreatic and breast) and fought it into remission without any chemo or radiation therapy. Instead, they warded it off by detoxing their lives (going 100% organic, removing chemical cleaners and agents in their home, changing their diet to be at least 80% raw or fermented, getting the latest running shoes like the ones reviewed right here, etc.) Central to the detoxification process was drinking Kombucha regularly. Even Alexander Solzhenitsyn, the recently deceased Russian author and nobel-prize winner, in his autobiography, claimed that kombucha tea cured his stomach cancer during his internment in soviet labor camps. (And because of this testimony, President Reagan used Kombucha to halt the spread of his cancer in 1987. You’ll note he didn’t die until 2004, and that was from old age, NOT cancer.)

KOMBUCHA HEALTH BENEFIT #2 — JOINT CARE

Kombucha contains glucosamines, a strong preventive and treatment all forms of arthritis. Glucosamines increase synovial hyaluronic acid production. Hyaluronic acid functions physiologically to aid preservation of cartilage structure and prevent arthritic pain, with relief comparable to NSAIDs and advantage over glucocorticoids. Hyaluronic acid enables connective tissue to bind moisture thousands of times its weight and maintains tissue structure, moisture, lubrication and flexibility and lessens free radical damage, while associated collagen retards and reduces wrinkles.

KOMBUCHA HEALTH BENEFIT #3 — AIDS DIGESTION AND GUT HEALTH

Because it’s naturally fermented with a living colony of bacteria and yeast, Kombucha is a probiotic beverage. This has a myriad of benefits such as improved digestion, fighting candida (harmful yeast) overgrowth, mental clarity, and mood stability. As such, it’s noted for reducing or eliminating the symptoms of fibromyalgia, depression, anxiety, etc.

KOMBUCHA HEALTH BENEFIT #4 — IMMUNE BOOSTING

Kombucha is extraordinarily anti-oxidant rich, and you all know the benefits of anti-oxidants for boosting your immune system and energy levels.

WHERE CAN YOU LEARN MORE ABOUT KOMBUCHA HEALTH BENEFITS?

Here are a few articles on the health benefits of kombucha:

http://www.kombu.de/val-gwf.htm
http://www.gaiaresearch.co.za/kombucha.html
http://www.acupuncture.com/herbs/kombucha1.htm

ARE THE HEALTH BENEFITS OF KOMBUCHA FOR REAL?

When I first read about the panacea of benefits, I was skeptical. How could one beverage do so many things? But then I realized that it’s not so much that the beverage does something to our bodies, like a medicine targeted at curing specific symptoms. It’s more that this beverage promotes health. It gives your body what it needs to heal itself by 1)aiding your liver in removing harmful substances, 2)promoting balance in your digestive system, and 3)being rich in health-promoting vitamins, enzymes, and acids.

The general consensus seems to be that with regular, daily consumption, you’ll notice improvement in immune system functioning and energy levels within about a week, the healing of more minor ailments within a month or so, and the healing of more radical illnesses within a year or so.

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MARKET NEWS

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

-Price drop on CAULIFLOWER….this is the week to choose cauliflower over broccoli as broccoli went up!

–RADISHES are back in for the season! Nothing like some nice zip to your salads or as a snack with a touch of himalayan sea salt!

–NECTARINES are here! The most popular tree fruit ever!

–ROMA TOMATOES are an awesome price….time for some homemade salsa?

–CELERY spiked in price….can you take a week off?

-RASPBERRIES AND RADISHES are back available again! Don’t eat them together in the same mouthful but both are delicious!

-RED GRAPES are arriving on Wednesday for our Thursday orders! First of the season!

–ASPARAGUS has been amazing lately! Great price too!

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UPCOMING EVENTS AND CLASSES!

‘SPRING REFRESH’ -A WELLNESS FOCUSSED COOKING SERIES

Join Leslie Herman, Registered Holistic Nutritionist for 3 weeks and learn how to prepare and cook fast, easy and super healthy meals. Learn how to incorporate “super foods” into everyday meals and get the 411 on nutrition.

Start Date: Mondays- May 29th, June 5th and 12th

Time: 6-7:30pm

Place: Body Fuel Organics (1125A McDonald St.)

What: Each night will focus on different health and nutrition topics and you will be sampling smoothies, healthy desserts, easy main meals, salads and dressings and much more! You will get approximately 75 recipes, loads of nutritional info and the opportunity to have your health questions asked by an R.H.N. In addition to this, you will receive 10% off ALL your groceries purchased on class day to take home with you.

Price: $120 for 3 classes (to register, call /text Leslie at 306-725-8078 or email hermangirl05@hotmail.com. Registration is required by Tuesday, May 23rd.

BODY FUEL MINI MARKET!

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 May 28th, 2017 from 10-4pm. Come do your grocery shopping and have just a little more fun checking out our vendors! VENDOR SPOTS AVAILABLE ON MAY 28! EMAIL lana@bodyfuelorganics.ca for more details

FERMENTATION WORKSHOPS WITH STACEY TRESS

And a whole bunch of Classes hosted at Body Fuel by Stacey Tress! See links! All take place on JUNE 10th – Register soon! They fill so quickly!

Art of Fermentation ‘Cultured Summer’
https://www.facebook.com/events/1139232959514634/?ti=icl

Sprouting Workshop
https://www.facebook.com/events/794592840694348/?ti=icl

Essential Oils 101 Class
https://www.facebook.com/events/827671394038253/?ti=icl

Kombucha Workshop
https://www.facebook.com/events/1882379868651544/?ti=icl

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This is what you can expect in the upcoming week (May 22nd) 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

1.5lb Chioggia beets

0.75lb green beans

1 cauliflower

1 red onion

1 green pepper

1 red pepper

1/2lb roma tomatoes

1 green leaf lettuce

1/2 bunch cilantro

5 cameo apples

2 valencia oranges

2 limes

6 bananas

1/3lb kiwi

2 d’anjou pears

1 mango

$25 We Think For You Bin

0.75lb green beans

1 cauliflower

1 red onion

1 green pepper

1/4lb roma tomatoes

1 green leaf lettuce

3 cameo apples

1 valencia oranges

4 bananas

1/3lb kiwi

1 mango

$40 Paleo Fresh Bin

1lb carrots

1lb zucchini

1 cauliflower

1 acorn squash

1 yellow onion

1 bunch green onion

1 long English cucumber

2 red peppers

1/2lb roma tomatoes

1 head red leaf lettuce

1/2lb black kale

1 bulb garlic

5 cameo apples

2 limes

2 bananas

1 d’anjou pear

$50 Bordering on Boring Bin

1.5lb sweet potatoes

1 baby carrot

1 cauliflower

1 bunch green onion

1 green pepper

1 red pepper

1 long English cucumber

½lb roma tomatoes

1 red leaf lettuce

1 bulb garlic

5 cameo apples

2 d’anjou pears

2 valencia oranges

1lb strawberries

6 bananas

1 mango

GROCERY ITEM INCLUDED IN BORDERING ON BORING BIN – NEW Sensible Portions Garden Veggie Chips, BBQ 141g

LBD/Readiness Fitness Bin – exclusive to Readiness Fitness Members. Visit the Readiness Fitness Client Page for details on Friday!

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DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS!

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

*Radville -Wednesday ,morning/afternoon delivery – 662 Crane Ave.

*Pangman – Wednesday morning/afternoon delivery

*Weyburn – direct door drops Wednesday afternoon

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

*Lumsden – Delivery Tuesday late afternoon/early evening

*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

*NEW SOUTHEY – delivery to Wild Beauty Studio on Tuesdays at 2pm. Please pick up before 5pm

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

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-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca

The Power of Himalayan Sea Salt

May 11, 2017May 12, 2017 ~ Lana ~ Leave a comment

Why himalayan salt?

Table salt, stripped of minerals and bleached, is a freak of nature. Your body sees it that way, too. Sea salts, unfortunately, are becoming more and more polluted as the oceans fill up with toxins. Real Salt, mined from ancient sea beds, is untainted by toxins and provides a rich source of 60+ trace minerals. Himalayan salt is also mined from ancient sea beds, so it is pure from modern environmental toxins. It provides a whopping 84 trace minerals, plus a unique ionic energy that is released when the salt is mixed with water.

UPDATE: As it turns out, Real Salt, Celtic Salt, and Himalayan Salt share the same number and type of minerals. The “84 minerals” in himalayan salt is an unsupported claim. I had the opportunity to speak with a salt expert and I shared how unrefined salts compare, as well as concerns about contaminants in the salt.

Himalayan salt benefits include supporting weight loss, detox, and balanced hormones. You can even use it in your home improve air quality! I start and end my day with himalayan salt, with lots of salt in-between. Here’s how to use himalayan salt for (almost) all that ails you:

Himalayan Salt Sole

Since discovering sole, I start my day with a teaspoon of this powerfully detoxing and rejuvenating elixir.Because it requires only himalayan salt (or Real Salt), water, and a jar, this health treatment is accessible and affordable for everyone.

Sole is water fully saturated with unrefined salt. When himalayan salt dissolves in water, it results in a concentrated, electrically charged matrix of the 84 trace minerals in the salt. The ionic salt and trace minerals nourish each cell in your body.

The benefits of himalayan salt sole include:

Detoxifies the body by balancing systemic pH
Improves hydration by providing trace minerals
Improves mineral status of the body
Reduces muscle cramps by improving minerals and hydration
Helps balance blood sugar
Supports hormone balance for everyone, no matter what hormonal issues you face
Helps balance blood pressure because it provides unrefined, mineral-rich salt in an ionic solution
Improves sleep by supporting blood sugar and hormone balance
Acts as a powerful antihistamine
Supports weight loss by balancing hormones and improving energy
Supports thyroid and adrenal function (Source and read more benefits!)

How to make Salt Sole:

Fill a glass jar about 1/4 of the way with himalayan salt (or Real Salt or celtic sea salt), either ground or in chunks. Fill the rest of the way with filtered water. Add a plastic lid (not metal!), shake and let sit overnight. You should always have some undissolved salt in the jar, this means the water is fully saturated. Add more salt if needed.
In the morning, take 1 tsp. of sole, mixed into some room temperature water, upon waking. Never use metal utensils with your sole!
Keep refilling your jar with salt and water when it runs low. It lasts indefinitely.

Why is it important to avoid using metal utensils or a metal lid? According to my friend Darryl, who works at Real Salt:

The reason for [not using metal lids/utensils with sole] is that salt when mixed with water can (and will) oxidize metals. It is the same reason that salt on the roads will rust your car. Dry salt can sit on dry metal without it causing a chemical reaction – however when you add water to the equation everything changes and the chemical and physical reactions start to take place. When this happens it can release other metals and chemicals into the salt water as the metal lid (or metal spoon) starts to corrode. Even if they are stainless steel or other non-corrosive metals that won’t rust in theory, they can still react to the salt water.

Now that said, using a metal spoon to scoop water out a little water or to quickly stir the solution probably won’t be in contact with the salt water to start the reaction, so I would not worry too much about that few seconds. I do that myself without worry. Leaving the metal spoon in the salt water, or using metal canning jar lid that is in contact with the salt water for longer periods really increases the potential of having oxidization and corrosion issues by drawing chemicals/metals/elements out of the metal and into the water.

Salt Therapy (Himalayan Salt Inhaler)

Spelotherapy, also called salt therapy, utilizes salt to address respiratory diseases and improve overall health. Although little known in the U.S., it is widespread in Europe. Since the 1800s, many people visit European salt mines to breathe in the salt-rich air. One modern form of salt therapy consists of sitting in a room pumped with salt-laden air.

When the salty air is inhaled, the minute salt particles travel through the entire respiratory system. The antibacterial and antimicrobial properties purify and detox the lungs and sinuses. Studies show that salt therapy is widely effective for:

Reducing asthma (many users report no longer needing their rescue inhaler)
Reducing seasonal allergies by cleansing the sinuses
Coughs and chest congestion
Improving the respiratory systems of smokers
Improving skin conditions like eczema and dermatitis
Improving lung function in individuals with cystic fibrosis (Source – Underground Wellness)

Additionally, although I didn’t see it mentioned in a study, but many people testify that salt therapy drastically improves snoring.

To use salt therapy at home, you’ll need a Himalayan Salt Inhaler. (This is a cheaper option but I haven’t tried it.) This is a porcelain jar with a spout. It comes with himalayan salt, and you put this in the base of the inhaler. Then, put your mouth over the spout and inhale the purifying salt air. Exhale through your nose. Do this for at least 10-15 minutes per day (you can do it in 5 minute intervals). It’s easy to do while you watch TV.

You can use himalayan salt or Real Salt in a salt inhaler. I recommend watching this quick video to learn how to use a salt inhaler.

Himalayan Salt Lamps

When I first discovered the health benefits of himalayan salt lamps, I eagerly purchased my first lamp. Salt lamps make a beautiful, affordable and healthy addition to any room.

Himalayan salt lamps are most applauded for their air purifying properties.How do the lamps purify the air? Salt lamps attract moisture from the air to the lamp surface, where, due to the warmth, the water evaporates quickly. The evaporation produces negative ions (source). Pollen, dust, dirt, pollutants, and allergens in the air all carry a positive charge, and that is how they can be suspended in the air. The negative ions neutralize these positive ions so they can no longer be airborne.

Due to the negative ion production, salt lamps are believed to reduce the toxicity of EMFs. EMFs are the electromagnetic frequencies emitted from electronics. Growing research shows that the high levels of EMFs in our living environment contribute to disease. You can purchase salt lamps that plug into your computers USB port to help reduce the electropollution and radiation from the computer.

You’ll find himalayan salt lamps here on Amazon (the 8″ size, my favorite size, is 50% off!). Many readers tell me they also find the lamps from wellness catalogs or health food stores. For best results, leave your lamp on 24/7. The lamp itself lasts indefinitely, but the bulb will need to be occasionally replaced. I purchase replacement bulbs – which are just oven/microwave light bulbs – at my local home improvement store.

Neti Pot with Himalayan Salt

Flushing your sinuses with warm salt water… oh boy, doesn’t that sound appealing? Ick factor aside, nasal irrigation with a neti pot cleanses and purifies the sinuses.

The benefits of using a neti pot includes:

Reducing or eliminating seasonal allergies
Preventing or alleviating a sinus infection
Clearing postnasal drip

Because all fluid in our body contains sodium, we should only use lightly salted water in a neti pot. The salt also acts as an antimicrobial agent to ward off sinus infections. Although The Himalayan Institute (the maker of my Neti Pot) recommends using purified sodium chloride, I follow Dr. Mercola’s suggestionand use himalayan salt in my neti pot. I believe the himalayan salt boasts higher integrity and healing properties for nasal irrigation than refined salt.

I don’t recommend using a neti pot on a daily basis, because this can strip the native microbes from the sinuses and make you more susceptible to a sinus infection. Instead, I only reach for my neti pot when I face sinus congestion or postnasal drip.

Although the idea of flushing my nose with salt water thoroughly intimidated me, I recently began using a neti pot when I have congestion or seasonal allergies. To my surprise, although there is a learning curve, using a neti pot isn’t painful or difficult.

If you are a first-time neti potter, I recommend the Himalayan Institute Neti Pot. I appreciated this helpful instructional video to learn how to use the pot. Make sure you use only distilled water or water that has been boiled – do not use straight tap water.

Himalayan Salt Detox Baths

Adding himalayan salt to a bath creates a rejuvenating, detoxing, and relaxing at-home spa. The salt water carries the electrical charge of the salt, along with the dissolved minerals. A salt bath helps draw out toxins, deep cleanses the skin, and helps cleanse the body energetically.

For the most powerful detox result, make a himalayan salt “brine” for the bath: use 1-2 pounds of himalayan salt dissolved in a warm bath. I actually make my occasional brine baths with Real Saltbecause it has all the benefit and a much more comfortable price tag.

Trust me, a salt brine bath is INTENSE detoxing. I don’t recommend making the water very hot, it should be pleasantly warm. And don’t stay in the bath longer than 15 or 20 minutes. After “brining” myself in a himalayan salt bath, my muscles feel relaxed to the point of weakness.

For a gentler detox and more economical option, add only 1-2 cups of himalayan salt (or Real Salt) to a warm bath.

Himalayan Salt Detoxer

This is the only option on this list that I haven’t tried, but I wanted to include it because I’ve heard good things about it. With that said, I’ve also heard that it does not deliver noticeable results.

The Himalayan Salt Detoxer uses the same mechanism as my beloved salt lamps. A bulb inside the detoxer warms the himalayan salt dome. Then, you place your feet or hands on the warm dome and allow the generated negative ions to flow into your body. Alternatively, you can purchase himalayan salt slabs, warm them in the oven, and then place your feet on these (less expensive).

Fans of the Himalayan claim that it delivers a profound sense of rejuvenation and even a reduction in inflammation. I rely on my earthing mat (I talk about it here) for these results. It works the same way, generating negative ions that flow into the body when you touch the mat. Earthing has been shown to reduce inflammation and cortisol levels.

If you have a Himalayan Salt Detoxer, I would be very interested to hear your opinion of it in the comments.

Just eating it!

Want the simplest way to enjoy the health benefits of himalayan salt? Just swap himalayan salt for the refined stuff in your salt shaker!

Misinformed dietitians warn the public to decrease dietary sodium. Studies tell us that this is dangerous advice, since sodium restriction is associated with increased mortality (1) and insulin resistance (2, 3).

The health benefits of himalayan salt include:

Supporting thyroid and adrenal function
Aiding in overall hormone balance for men and women
Supports a healthy and fiery metabolism
Contains 84 trace minerals vital for wellbeing
Is required to make adequate stomach acid (Read more about the importance of salt)

Himalayan salt should be freely enjoyed. (If you have kidney disease, however, it is recommended that you work with a health practitioner when increasing salt, unrefined or not.) Salt your food to taste, and maybe a little more!

Add a pinch of himalayan salt to all your beverages to improve hydration. My Adaptogenic Sports Drink Recipe uses himalayan salt and a special herb to improve hormone balance and hydration.

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Market News

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

-NECTARINES are in on Wednesday! First run of the season!

-STRAWBERRIES have been nothing short of fruit candy!

-HAVE YOU TRIED FIDDLEHEADS? They are here for a very short time but so powerfully nutritious…they are actually a fern! Great source of Vitamin C.

–DEEP DISCOUNT on Brussel Sprouts continues. Darn I like those little guys!

–NEW PRODUCT – BUTTER PLUS LETTUCE 5oz. containers from Organic Girl have hit the listings!!

–KIWI are on sale! It’s been a while….do you eat the skins? I do….I felt like I had to share that!

-How about some BABY SPINACH to make a nice STRAWBERRY AND SPINACH SALAD? 1LB CONTAINERS ARE ON SALE!

–LETTUCE has dropped in price FINALLY! (even romaine). Just in time for cleansing season.

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UPCOMING EVENTS AND CLASSES!

‘SPRING REFRESH’ -A WELLNESS FOCUSSED COOKING SERIES

Start Date: Mondays- May 29th, June 5th and 12th

Time: 6-7:30pm

Place: Body Fuel Organics (1125A McDonald St.)

Price: $120 for 3 classes (to register, call /text Leslie at 306-725-8078 or email hermangirl05@hotmail.com. Registration is required by Tuesday, May 23rd.

BODY FUEL MINI MARKET!

FERMENTATION WORKSHOPS WITH STACEY TRESS

And a whole bunch of Classes hosted at Body Fuel by Stacey Tress! See links! All take place on JUNE 10th – Register soon! They fill so quickly!

Art of Fermentation ‘Cultured Summer’
https://www.facebook.com/events/1139232959514634/?ti=icl

Sprouting Workshop
https://www.facebook.com/events/794592840694348/?ti=icl

Essential Oils 101 Class
https://www.facebook.com/events/827671394038253/?ti=icl

Kombucha Workshop
https://www.facebook.com/events/1882379868651544/?ti=icl

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This is what you can expect in the upcoming week (May 15th) 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 butternut squash

1/2lb yellow onion

1 field cucumber

2 red peppers

1/4lb tomatoes

1 red leaf lettuce

1lb leeks

5 cameo apples

1/2lb gold nugget tangerines

6 bananas

1/2lb kiwi

1 lb container strawberries

$25 We Think For You Bin

1 baby carrot

1 butternut squash

1/2lb yellow onion

1 field cucumber

1 red leaf lettuce

4 cameo apples

1/2lb gold nugget tangerines

6 bananas

1/3lb kiwi

2 d’anjou pears

$40 Paleo Fresh Bin

1.5lb yams

1 package baby carrots

1.25lb beets

2.5lb spaghetti squash

1/2lb yellow onions

1 field cucumber

½lb red peppers

1/2lb tomatoes

1 red leaf lettuce

5 cameo apples

2 bananas

2 d’anjou pears

1 strawberries

$50 Bordering on Boring Bin

1lb carrots

3/4lb green beans

1 broccoli

1/2lb yellow onion

1/2lb red peppers

1 package cherry tomatoes

1 head romaine lettuce

1 package button mushrooms

5 cameo apples

1lb gold nugget tangerines

6 bananas

1/3lb kiwis

2 d’anjou pears

1 lb package strawberries

GROCERY ITEM INCLUDED IN BORDERING ON BORING BIN – Blue Diamond Nut Thins, 120g

LBD/Readiness Bin – to be announced on Friday on the Readiness Fitness Client Page. This bin is exclusive to Readiness Fitness members

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DELIVERY AND ORDER SCHEDULE AND ROUTE DETAILS

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

*Radville -Wednesday afternoon delivery – 662 Crane Ave.

*Milestone/Wilcox – delivery Wednesday morning

*Weyburn – direct door drops Wednesday afternoon

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

*Lumsden/Regina Beach/Buena Vista – Delivery cancelled due to low numbers. Please register for Regina Thursday or Tuesday Pick Up

*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

*NEW SOUTHEY – delivery to Wild Beauty Studio on Tuesdays at 2pm. Please pick up before 5pm

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

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-Lana and the crew

http://www.bodyfuelorganics.ca

bin@bodyfuelorganics.ca