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By Marlene's Market & Deli 01 Nov, 2017
Perhaps you know someone who works hard at embracing a healthful lifestyle. They eat right, exercise regularly – and yet, for some reason, they are hung up on their deficiencies. Maybe even you feel this way.

This is a good time of the year to consider that it is not only what we consume, do, or don’t do that keeps us happy and healthy. The way we think, what we believe, and what we put back into the world also has a profound effect on the quality of our lives.

As children, we’re taught that it is polite to say “please” and “thank you.” The truth is, authentic cultivation of those underlying emotions can positively affect our quality of life and health later.

According to Drs. Lori and Randy Sansone, gratitude can be defined as “appreciation for what is personally valuable and meaningful, and it represents a general state of thankfulness or appreciation.”1 The act of expressing our genuine thankfulness for what we receive, tangible and intangible, earned or not earned, has been linked to a wide range of health benefits.

Getting good sleep is vital to our bodies’ ability to stay healthy and feel great. Making a point to regularly express gratitude has been shown to lead to more sleep and better sleep.2 The simple act of spending a few minutes before bed writing down the things that you are grateful for can lead to improved sleep and even make it easier to wake up the next day!

We’ve all faced the challenge of staying positive during tough times. By mindfully focusing on expressing your gratitude, you can help keep feelings of stress and depression at bay.3 Keep building on the upward cycle by showing appreciation to your coworkers and new people you meet – this leads to stronger relationships, new friendships, and opens the door to an improved sense of social support!4

Leading gratitude researcher, Robert A. Emmons, has shown that practicing gratitude can help moderate cholesterol levels, lead to greater overall heart health and decelerate neurodegeneration. In addition to the physical bonuses, Emmons’ research participants experienced psychological detoxification – or a purging of negative emotions and mental noise.5

It is a busy time of year, but making the effort to cultivate a little more gratitude in our lives can help make it easier. There are many ways to do this, but here are a few ideas to get you started:
• Keep a diary of things you appreciate
• Slow down and intentionally notice goodness around you
• Share a genuine compliment, personal or situational
• Leave an everyday gratitude reminder note for yourself – on a mirror, your desk, or in your car
• Pay it forward – we can’t always repay the blessings we receive, but we can pass them along

1. Sansone RA, Sansone LA. Gratitude and Well Being: The Benefits of Appreciation. Psychiatry (Edgmont). 2010;7(11):18-22.
2. J Psychosom Res. 2009 Jan;66(1):43-8. doi: 10.1016/j.jpsychores.2008.09.002. Epub 2008 Nov 22.
3. Wood, Alex M., Maltby, John, Gillett, Raphael, Linley, P. Alex and Joseph, Stephen. (2008) The role of gratitude in the development of social support, stress, and depression: two longitudinal studies. Journal of Research in Personality, Volume 42 (Number 4). pp. 854-871. ISSN 0092-6566
4. Emotion. 2015 Feb;15(1):1-5. doi: 10.1037/emo0000017.Epub 2014 Aug 11.
5. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
By Marlene's Market & Deli 01 Nov, 2017
Finding the right main dish for your Thanksgiving feast is easy at Marlene's. From ethically raised and harvested meats to unique vegetarian options, you'll be please to find everything you need in one place! Remember to tour our produce section for fresh, organic sweet potatoes and yams, Brussels sprouts, green beans, and anything else to make your table complete.
By Marlene's Market & Deli 01 Oct, 2017
by Delaney Dvorak, Sound Outlook Copy Editor

As you roam through Marlene’s bulk food department and acclimate to the cool, yet refreshing refrigerated air, you may find yourself wondering, “Who in the world is seasoning these roasted pumpkin seeds to perfection?” or “Whose hand can I shake for providing this organic and locally-milled flour for my family’s allergen-free diet.”

Marlene’s bulk department head, Carolynne, and I set out for Eugene, Oregon, to tour a few of the family businesses we buy from and get to the bottom of these pressing questions. Upon arrival, we were immersed in the history of some of Oregon’s most driven farmers and devoted workers, as well as a tenaciously active community rooted in sustainability. This opportunity enlightened us to what makes Marlene’s so special too: simply, our personal relationships with passionate people.

This particular story of hardworking individuals begins in the early 1950s when Everett and Ellen Hunton established their family farm in the fertile and friendly Willamette Valley near Junction City, Oregon. Their primary crops included forage and turf grasses, clover, meadow foam, and other various vegetables and cover crop seeds. It wasn’t long until they gained an exemplary reputation as a large-scale cultivator for the surrounding farming community.
By Marlene's Market & Deli 01 Oct, 2017
by Nicole Wirth, LMP

In the modern world, breast cancer is quite common. Either you know someone, have a family member or are yourself currently fighting the good fight. The sad truth is that many allopathic doctors advise removing lymph nodes when cancer is detected for fear of the cancer spreading.

Lymphatic nodes have vessels leading to and from them. Once they are removed, the inactive vessels can hold on to toxic material and need to be cleared out to avoid further complications. Unfortunately, it is not always expressed how surgery will impact the lymphatic system until the system is already horribly compromised and the patient is diagnosed with lymphedema.

There is still good news! I’ve seen many clients with dire toxicity be restored to health through lymphatic cleansing. This healing is made possible by encouraging lymph fluid circulation around blood vessels or other tissues that have been surgically connected after being severed.

Why Should I Flush My Lymph?
It’s amazing how, despite different health concerns clients can have, there are tremendous benefits in clearing the same pathways that we all have in our bodies. Our lymph was designed to be a healthy backup to buffer all aspects of the body. However, if it’s clogged up, the whole body greatly suffers.

I liken this to when garbage collectors go on strike. Garbage (toxins) keeps coming in and piling up, becoming compacted and hard. When there is too much buildup, the garbage is unable to move out and no nutrients are able to move in and replenish the lymphatic fluid. Some consequences of this buildup tend to include: sagging skin, brown spots on the skin, chronic fatigue, and hardened lumps. Many experience foggy thoughts and find themselves overwhelmed by the unfinished projects they lack the energy to complete.

Most people’s lymphatic systems are already quite impacted, compromised, and dehydrated. People who have had any kind of surgery can especially benefit from lymphatic drainage. Before getting more surgeries to remove scars or tumors, patients should understand that the body is capable of breaking down scar tissue when lymph is properly moved around. The higher the volume of lymph moved, the faster scars get broken down; a healthy lymphatic system can move one to three liters a day! In addition to clearing and rerouting old debris, lymph drainage can accommodate the growth of new blood vessels.

How to Flush Your Lymph
When a comprehensive drainage and redirection of lymph is required, the lymphatic machine is a perfect choice. This method magnetically moves lymph to healthy nodes. I’ve successfully treated clients with scarring and sagging due to augmentation surgery, weight gain from C-sections, and chemical sensitivity issues, as well as resolved issues due to congested or removed nodes or tumors. This effectiveness of this therapy saves my clients’ time and money.

Lymphatic drainage can:
• Strengthen the immune system
• Boost white blood cell count
• Increase energy levels
• Break down belly fat
• Aid in post-surgery recovery
• Promote healthy, elastic, glowing skin
• Reduce inflammation
• Help prevent breast and prostate problems
• Relieve water retention

Nicole Wirth, LMP, helps her clients heal themselves, gain back lost energy, and live longer, more vital lives. She educates  her clients on the lymphatic system, emotions, and taking care of their bodies with reverence. In addition to her practice in the Pacific Northwest, Nicole offers a few online programs and works with clients all over the world. Contact her or learn more about her work at
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By Marlene's Market & Deli 01 Nov, 2017
by Diestel Turkey Ranch

We have done a lot of experimental cooking with our turkeys
and have found what we believe to be the ideal way to roast
these birds.

1 Diestel turkey (Free Range, Organic, or Heirloom)
2 – 4 cups broth or water
1 cup white wine

For traditional family rub :
4 Tbl olive oil
4 tsp salt, or to taste
2 tsp paprika

For gravy:
1/3 cup butter
1/3 cup all purpose flour
salt and freshly cracked pepper, to taste

Preheat oven to 325º F. Remove soft oven ready turkey from the bag. After removing the neck and giblets from the body cavities, rinse the bird with cold water. Pat turkey dry with a paper towel. If you choose to stuff your bird, this would be the time to do so. To remove the nylon truss, just lift the ring and pull it up and over the end of the drumstick. To secure the truss, hold the drumsticks together, lift the ring and pull it over the drumsticks. The nylon truss is oven and microwave safe and can withstand oven temperatures of up t o 450º F.

Rub the exterior of your turkey with a blend of your favorite herbs and spices or with our traditional family rub recipe: See ingredients above.

Place the turkey in an open roasting pan, breast side up. Cover the bottom of the pan with approximately 2 cups water or broth. Place your beautiful turkey in the oven.
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 or reach out to her at 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)
By Marlene's Market & Deli 01 Nov, 2017
by Amy Moreno, Four Elements Farm

2 bunches carrots
2 bunches beets
2 lbs parsnips
3 sprigs fresh rosemary
olive oil
sea salt
honey (optional)

Preheat oven to 425º F. Drizzle olive oil on a baking sheet. Prepare vegetables by cutting off all leaves and scraping outside skin. Cut everything into 1/8 inch circles and place on the baking sheet. Depending on the size of the beets and parsnips, you may want to cut the circles in half. Drizzle oil on top. Cut up rosemary and sprinkle on top. Sprinkle sea salt over everything. If you like a little sweetness, lightly drizzle honey over the vegetables.

Once the vegetables are in the oven, turn them every 10-15 minutes until desired tenderness is reached. Depending on the oven, expect 30-45 minutes. Serves 8-10 people.
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