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By Marlene's Market & Deli 01 Dec, 2017
by Oksana Mulyukova, ND, EAMP

With winter comes cozy sweaters, hot cocoa, and peppermint everything! But the shorter days and longer nights can create a difficult time for people with Seasonal Affective Disorder (SAD). According to The Academy of Family Practice, up to 25% of the U.S. population suffers from SAD—a type of depression that typically starts in the late fall or early winter and goes away during sunnier seasons. If you are one of many who finds their mood darkening as days grow shorter, you may be experiencing SAD.

SAD is not caused by the cold, but by the diminished light. People who live in northern latitudes where days are shorter in the winter suffer from SAD at a much higher rate. In fact, only 1.5% of Floridians experience SAD, whereas up to 12% of Washingtonians struggle with it. Researchers think that lack of sunlight affects brain chemistry leading to higher levels of melatonin and lower levels of serotonin, as well as lower levels of vitamin D.

Why are some people more susceptible to SAD than others? There are several attributes that may increase your risk of SAD:
• Being female. SAD is diagnosed four times more often in women than men.
• Family history. People with a family history of other types of depression are more likely to develop SAD than people who do not have a family history of depression.
• Having depression or bipolar disorder. The symptoms of depression may worsen with the seasons if you have one of these conditions.
• Younger age. Younger adults have a higher risk of SAD than older adults. SAD has even been reported in children and teens.

What can be done to alleviate symptoms of SAD? There are several simple things you can do every day to make winter blues go away:
1. Exercise regularly to increase the production of our “feel good hormones” which stimulate the thyroid gland and decrease the sense of lethargy.
2. Eat healthy foods high in vitamin D or take a supplement. Talk to your doctor about a blood test to measure your vitamin D levels and recommend a daily dose.
3. Use light therapy to replace the diminished sunshine of the darker months. Mood-boosting bulbs can be found to fit a majority of fixtures. There may be some side effects of light therapy such as dry eyes, headaches and insomnia. Discuss using light therapy with your doctor if you have bipolar disorder or taking any medications that react to bright light.
4. Acupuncture can alleviate symptoms of depression and SAD. A study published in the Journal of Alternative and Complementary Medicine found that electro-acupuncture – in which a mild electric current is transmitted through needles – was as effective as one of popular anti-depressant medication in reducing symptoms of depression.

If you recognize a pattern of SAD in your winter blues, don’t wait to address your needs. Know with confidence that there is a variety of treatments that can help.

Dr. Oksana Mulyukova is a naturopathic physician and an acupuncturist who practices in Tacoma and Lakewood, Washington. She is an in-network provider for major insurance companies. To learn more about, Dr. Mulyukova or to schedule an appointment go to tacomanaturalhealth.com.
By Marlene's Market & Deli 01 Dec, 2017
Hydroflask is the perfect companion for your hot cocoa on-the-go! Tacoma’s Mercantile Department Head, Brigit, loves how they keep your beverages at the temperatures they were meant to be enjoyed, when and wherever you want to drink them!
By Marlene's Market & Deli 01 Dec, 2017
Body Care Department Head, Roberta, knows that radiant skin is always in! “Keep that summer skin glowing throughout the cold and bitter winter with yummy body scrubs and butters from V’TAE.
By Marlene's Market & Deli 01 Dec, 2017
“I love giving food as a gift – a cheese, meat and seasonal fruit basket is usually something everyone can enjoy.” Perishable Department Head, Ashely, suggests Olli salami, Laura Chenel goat cheese, and some apples and pears to sweeten things up!
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Recipes

By Marlene's Market & Deli 01 Dec, 2017
by Mitra Mohandessi

Persian cuisine is rich with hearty, nutrient-dense, and wonderfully flavorful dishes – Borani Esfanaj, or spinach borani, is no exception. Borani is a Persian dish made with yogurt and a cooked vegetable. Spinach borani is packed with flavor and healthful ingredients - suitable for any time of the year, but important enough to be present at every Persian New Year dinner table. To this day, I enjoy spinach borani, just as I did as a child, when I would come home from school and have it as my afternoon snack. Typically garnished with yogurt and served with bread, this recipe is a perfect appetizer for your next gathering… or just a Tuesday evening.
By Marlene's Market & Deli 01 Dec, 2017
by Organic Valley

Break a piece of chocolate covered toffee and try not to smile. We dare you. Organic Valley Unsalted Butter is the secret ingredient to this family-table favorite.

Makes 25 bite-sized servings.

¾ c Organic Valley Unsalted Butter
1 c granulated sugar
1/3 c water
1/8 tsp salt
6 oz dark chocolate, melted
2-3 tsp rosemary leaves, finely chopped
Kosher or coarse sea salt, to taste
By Marlene's Market & Deli 01 Nov, 2017
by Susan Blake, BS, NTP, CGP

1 red onion, thinly sliced
2 Tbs butter, ghee or coconut oil
2 lbs green beans, trimmed and halved
3 Tbs unsalted butter
1 lb button mushrooms, cleaned and sliced
3 Tbs arrowroot or tapioca starch
1 ½ cups homemade chicken stock
1 ½ cups organic or grass-fed heavy cream
Celtic sea salt and freshly cracked pepper, to taste

Preheat oven to 425° F and adjust rack to middle position. In a large bowl, toss together red onion and 1 tablespoon coconut oil or butter; season generously with salt and pepper. Spread onions out on a large baking sheet and roast for 20 minutes. Stir onions and put back in oven for another 15 minutes or until onions lose most of their moisture and begin to brown. Remove from oven and set aside. Reduce heat in oven to 375° F.

While the onions are cooking, steam the green beans in a sauce pan with a steamer and water in the bottom, until green beans are tender. Drain and rinse with cold water to stop the cooking process. Set aside.

Melt remaining butter or coconut oil over medium heat in a large skillet. Add the mushrooms and season generously with salt and pepper. Sauté until mushrooms have released their moisture and the edges begin to turn golden brown (about 10 minutes). Add the flour and stir constantly until incorporated, about 1 minute. Gradually add the chicken stock and then the cream, whisking constantly to avoid lumping. Reduce heat and simmer until sauce thickens (5-6 minutes). Toss together mushroom mixture and green beans and then pour into a 13×9 baking dish. Top with red onions and bake until bubbling (20-25 minutes).

Susan Blake, NTP, BS, CGP helps her clients determine their ideal diets, heal their digestive systems, and learn about the interplay between physical and psychological health. Visit her website thewholebodyshop.net or reach out to her at hairandbodyshop@comcast.net or by calling 253.778.0684.
By Marlene's Market & Deli 01 Nov, 2017
by Resolute Michaels, NTP, BCHN

I’ve worked on developing gluten and dairy free versions of the tastiest foods I can find, especially for the holidays, without resorting to just making an old recipe gluten free. This dish can take the place of stuffing for those who avoid gluten and wheat. Same satisfying flavors, especially when made with turkey stock! I hope that it will bring you delight and provide comfort as well as deep nourishment and joy!

½ lb pork breakfast sausage
2 Tbl butter or olive oil
½ cup onion, chopped
½ cup celery, thinly sliced
1 cup mushrooms, sliced
1 garlic clove, minced
1 Tbl sage
1 tsp thyme
1 tsp rosemary
1 tsp marjoram
1 tsp salt
1 cup sprouted basmati rice
chicken or turkey bone broth (check your rice package and their liquid recommendations)
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