16 APRIL MARLENE’S SOUND OUTLOOK

MINERAL FUSION Nail Polish Assorted varieties 14.5 oz Reg. 7.49 each

DR. BRONNER’S Liquid Castile Soap 32 oz Assorted sizes and varieties Reg. 18.55 each

MARLENE’S LOVES

RAW, LOCAL HONEY!

LIFE-FLO Topical Magnesium Assorted sizes and varieties

SEAWEED BATH CO Select Hair & Body Care Assorted sizes and varieties

MILL CREEK Hair & Body Care Assorted sizes and varieties

SUKIN Hair, Skin & Body Care Assorted sizes and varieties

WILD CARROT Face & Body Care Assorted sizes and varieties

$1299

30%off

15%off

20%off

30%off

25%off

2 $10 for

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

We continue to do our best to make sale priced items available

all month. Due to currently uncertain supply and delivery

chains, availability and promotional pricing are not guaranteed. Thank you for your

understanding.

We continue to do our best to make sale priced items available all month. Due to currently uncertain supply and delivery chains, availability and promotional pricing are

not guaranteed. Thank you for your understanding.

APRIL 17MARLENE’S SOUND OUTLOOKMARLENE’S SOUND OUTLOOK

PICKLE JUICE Extra Strength Shot & Sport Size Assorted varieties 2.5 and 8 oz Reg. 1.99

GUAYAKI Organic Sparkling Yerba Mate 12 oz Reg. 2.89

R.W. KNUDSEN Organic Juice Assorted varieties 32 oz

CASCADIAN FARMS Organic Cereal Assorted sizes and varieties

NATURE’S PATH Organic Cereal & Granola Assorted sizes and varieties

PLUM ORGANICS Organic Mighty 44 ozReg. 2.39

PROBAR Protein Bars Assorted sizes and varieties

GARDEN OF LIFE Organic Plant Protein Drinks 11 ozReg. 3.99

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.35%

off

20%off

25%off

MINERAL FUSION Nail Polish Assorted varieties 14.5 oz Reg. 7.49 each

DR. BRONNER’S Liquid Castile Soap 32 oz Assorted sizes and varieties Reg. 18.55 each

2 $10

2 $5for

2 $6for

$129

$169

$289

Four food groups in one blend!

Local Brand!

18 APRIL MARLENE’S SOUND OUTLOOK

BARNANA Organic Banana Bites3.5 ozReg. 5.59

MONTANA MEX Condiments, Sauces & Oils Assorted sizes and varieties

ALEXIA Oven Fries Assorted sizes and varieties

RUSTIC CRUST Pizza Crust Assorted sizes and varieties

KITU Creamer 25.4 oz Reg. 5.99

ANNIE’S HOMEGROWNMacaroni & Cheese 6 ozReg. 2.95

LATE JULY Tortilla Chips Assorted varieties 5.5 ozReg. 3.55

PACIFIC FOODS Organic Broth Assorted varieties 32 oz

25%

20%

25%

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

25%off

off

off

off

10$10 for

$199

$399

$339

In-store prices reflect discount. No additional discount at register.

APRIL 19MARLENE’S SOUND OUTLOOKMARLENE’S SOUND OUTLOOK

HYALOGIC Supplements & Body Care Assorted sizes and varieties

GOODWOLF Water Kefir Assorted varieties 12 oz Reg. 3.39

JUS BY JULIE Booster Shots Assorted varieties 2 oz Reg. 3.25

G.T.’S LIVING FOODS Aqua Kefir Assorted varieties 16 oz Reg. 3.49

EQUAL EXCHANGE Bulk Cashews

EQUAL EXCHANGE Bulk Coffee

EQUAL EXCHANGE Mangoes

HERB PHARM Herbal Tinctures Assorted varieties 1 oz

PACIFIC FOODS Organic Broth Assorted varieties 32 oz

30%

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

25%off

off

$269

$899–999

$849

$249$229

lb. lb.

lb.

$1199–1299lb. lb.

20 APRIL MARLENE’S SOUND OUTLOOK

BOIRON Optique 1 10 to 30 Doses

DR. MERCOLA Supplements Assorted sizes and varieties

RENEW LIFE Prebiotic & Fiber Supplements Assorted sizes and varieties

SOURCE NATURALS Supplements Assorted sizes and varieties

NORDIC NATURALS Ultimate Omega and Cod Liver OilSupplements Assorted sizes and varieties

IRWIN NATURALS CBD Softgels & Liquid Assorted sizes and varieties

ENZYMEDICA Digest Basic & Digest Gold 90 veg caps

30%

25%

30%

25%

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

In-store prices reflect discount. No additional discount at register.

off

off

off

off

Research-supported strains and strengths

Potency guaranteed through expiration

On Select Digestive Health Products

SAVE 30%

PREMIUM FORMULAS for ADVANCED EFFECTIVENESS

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to Win

25%off

In-store prices reflect discount. No additional discount at register.

20%In-store prices reflect discount. No additional discount at register.

off

In-store prices reflect discount. No additional discount at register.

25%off

In-store prices reflect discount. No additional discount at register.

We continue to do our best to make sale priced items available all month. Due to currently uncertain supply and delivery chains, availability and promotional pricing are

not guaranteed. Thank you for your understanding.

APRIL 21MARLENE’S SOUND OUTLOOKMARLENE’S SOUND OUTLOOK

In-store prices reflect discount. No additional discount at register.

You spend 1 hour of your day working out, the other 23 hours are spent outside the gym. You work hard for that hour whether your goal is weight loss, building muscle, body composition, or just general health. That hour is very important in helping you meet your goals, but the other 23 hours are even more important.

If you are not fueling your body, you are not recovering or getting as much out of your workout as you could be. There are also a few other factors besides nutrition that go into your recovery such as sleep, stress levels, stretching etc. Nutrition is a huge factor and something that you can control on a daily basis, though it is not as complicated as it may seem!

If you are an athlete training for an endurance race, bodybuilding, or powerlifting, you may have very specific nutrient needs and timing requirements to get the most out of your pre and post workout nutrition. BUT if you are exercising regularly just for general health, you probably don’t need specialized workout nutrition strategies. You just need to master the simple concepts below.

by Brynn Burstyn, Registered Holistic Nutritionist

The PERFECT meals to support your fitnessFor most people without athletic competitions on the horizon, the best pre- and post-workout meals will contain a combination of quality protein, quality carbohydrates, healthy fats, and some fruits and vegetables (sound familiar? This should be what you eat at every meal!). These whole foods provide an awesome blend of nutrients: protein, carbohydrates, fats, fiber, vitamins, minerals, antioxidants, and phytonutrients that supply energy, build muscle, decrease inflammation, and improve recovery. By eating a healthy, well-balanced meal 1-2 hours before and after exercise, most people can meet their workout nutrition needs without anything else.

Post-workout nutritionPost workout is the same, though what you ate before your workout influences things. If your pre-workout meal was a small one or you ate it several hours before, then it’s more important for you to get that post-workout meal into your system pretty quickly. If you don’t like to eat at all before you work out or you work out very early in the morning, don’t worry – just try to get in your post workout meal sooner rather than later after your workout. Ideally you could eat within an hour, so don’t worry about rushing from the gym into the kitchen! However, if you ate a normal-sized, balanced meal a couple of hours before (or a small smoothie closer to), then you have a full one to two hours after training to eat your post-workout meal and still maximize the benefits of workout nutrition.

Rules about eating before your workoutThis can be put into practice in many ways and the amount of each macronutrient can vary depending on your needs as well as personal preferences and tolerances. The most important rule is to listen to your body and do what feels right for you. You technically have about one to two hours on both sides of your training to still get maximal benefit from your nutrition. If you prefer to eat closer to your workout, your meal will need to be smaller and easy to digest. The closer you get to your workout, the less time there is to digest, so something liquid like a smoothie would be best.

Remember, what you eat the rest the day is just as important. Having a perfectly balanced pre-workout smoothie that can help you perform in the gym for one hour is great, but if you are not eating well the rest of the day, that will hinder your results and how you feel as well.

Brynn Burstyn is a Registered Holistic Nutritionist, Crossfit Level 1 Trainer and Genuine Health’s Brand Manager. When she is not working hard at GH HQ, you can find her in the kitchen creating new recipes (some you will see on genuinehealth.com) or in the gym every morning throwing around some heavy weights.

MARLENE’S SOUND OUTLOOK APRIL21

SOLARAY Supplements Assorted sizes and varieties

30%off

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How to Optimize Your Nutrition When Working Out!