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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
By Marlene's Market & Deli 01 Oct, 2017
by Mark Gignac, ND, FABNO

Each year in the United States, over 190,000 women are diagnosed with invasive breast cancer and 60,000 women are diagnosed with non-invasive breast cancer.

National Breast Cancer Awareness Month (NBCAM) was founded in October of 1985 as a partnership between the American Cancer Society and the pharmaceutical division of Imperial Chemical Industries - now part of AstraZeneca. The aim of NBCAM from its inception, has been to promote mammography as “the most effective weapon in the fight against breast cancer.” Many reasonable people, however, believe that prevention, rather than diagnosis and treatment, is the best weapon in the fight against breast cancer. Unfortunately, the majority of revenue generated from “pink ribbon fundraising” goes to pharmaceutical companies involved in research on treatments for breast cancer.

Even though we are taught that “an ounce of prevention is worth a pound of cure,” the primary focus of attention and fundraising continues to be directed toward drug development. This seems strange in light of research indicating that 90-95% of cancers are caused by factors associated with environment and lifestyle.1

Optimal sun exposure seems to be critical for good health on multiple levels. Since the late 1980s, we have known that women with vitamin D blood levels around 55 ng/ml are over 50% less likely to develop breast cancer than the majority of women with levels less than 40 ng/ ml. We now know that vitamin D blood levels are inversely correlated with breast cancer recurrence, and survival. If this is not surprising enough, recent studies indicate that low blood levels of vitamin D may enhance tumor growth and metastasis. Vitamin D is also critical for immune function and healthy bone calcification. Unfortunately, antiestrogen treatments compound this problem by causing significant loss of bone calcium that can lead to osteoporosis.

On the other side of the equation, nighttime darkness is also critically important for healing and repair. Circadian dysregulation and inadequate melatonin production are also highly correlated with breast cancer incidence, recurrence,  and survival. The Portnov study reported a significant association between light at night and breast cancer risk, showing that women living in areas with the greatest light at night had a 63% greater risk of breast cancer compared to women living in areas with the lowest light.2

Unfortunately, melatonin has been incorrectly stereotyped as a sleep-inducing supplement. Melatonin’s most interesting  properties involve immune and hormonal regulation. Additionally, melatonin is one of the most powerful endogenous antioxidants in the body, as it is both water and fat-soluble. Not surprisingly, it also has cancer suppressing properties.

Diet and food quality can also play a critical role in the prevention or initiation of breast cancer. We are exposed to numerous estrogen mimickers and carcinogenic compounds through our diet. Compounds such as BPA, plastics, antibiotics, hormones, glyphosate, etc., have been shown to be associated with increased breast cancer risk.

Additionally, compounds such as lectins, which are naturally present in some foods, can weaken immune function and compromise the gut microbiome and intestinal barrier. All of this havoc increases the risk of multiple health problems, including cancer. On the other hand, certain foods such as cruciferous vegetables have been shown to be associated with a significant reduction in breast cancer incidence. Sulforaphane is one of the most interesting compounds derived from cruciferous vegetables. It has been shown to suppress cancer stem cells.

Mark Gignac, ND, FABNO, has studied natural medicines for the past 35 years. He is a graduate of Bastyr University with a Doctorate in Naturopathic Medicine and a Masters in Acupuncture and Chinese Medicine. After graduating, he developed the course curriculum and taught the History of Medicine and Naturopathic Philosophy to Bastyr medical students. Dr. Gignac has also served as Director of Medicine at Seattle Treatment and Wellness Center for 17 years and continues to give lectures locally and nationally. For more information, visit

1. Cancer is a Preventable Disease that Requires Major Lifestyle Changes. Pharmaceutical Research, Vol. 25, No 9, September 2008.
2. Light at Night and Breast Cancer Incidence in Connecticut. Sci Total Environ. 2016 Dec 1; 572:1020-1024.

By Marlene's Market & Deli 01 Oct, 2017
by Steve Fry, CHFS and Sherry Fry, NTP, CHFS

“Properly prepared, nutrient-rich, whole foods.” What do these six words mean to you? To us, these are critical words. For over three decades, my wife and I have attempted to live these six words and teach these six words. For in them lies profound wisdom and healing for the nations. A full respect and implementation of these six words can beat breast cancer, expose the GMO lie, and educate the world on food values like fair trade, organic, and sustainable agriculture.

At Common Sense Nutritional Therapy, we have six other words as well, and they are synonymous with the above six: “Health is fragile, handle with food.”

My parents were subject to a new phenomenon in their 20s when I was born in 1952. This new invention was sensational, exciting, and trusted as a source for the latest, greatest news on everything. It was called the television. There, my parents learned that formula was better than breast milk, margarine was better than butter, and a certain cigarette brand was doctor recommended. There, white refined sugar was put forth as a health food, and convenience foods were put forth as better tasting, easier to prepare, and healthier than Mom’s cooking.

Although these things are known to be false now, there is a whole new set of current day “truths” that I believe we will one day see to be just as ludicrous.

So, where can we find the truth? Where can we go for untainted information?

As practitioners who use whole foods and whole food concentrates to move people back to optimal health, we go to the old masters’ works left behind for us to use. The works of people like Dr. Francis Pottenger, Dr. Melvin Page, Dr. Royal Lee, Dr. Weston A. Price, and the like. Definitely look these people up! My wife and I have taught the class “Health is Fragile - Handle with Food” for over twenty years now. You might ask: “How can this address breast cancer, GMOs, and issues like organic, fair trade, and sustainable agriculture?” It’s a legitimate question.

We all vote with our dollars. Every time we buy, we vote. The food providers are watching how we vote. Furthermore, they are polling “we the people” as to why we vote the way we do. If you want to make real change, choose to buy foods that truly support your health. It promotes true sustainable health for you and those you teach. We believe that it is extremely important for you to teach others what you learn, as these types of true solutions are far too absent in current teaching environments. In our class, “Health Is Fragile - Handle With Food,” we teach a broad spectrum of Old World nutritional fundamentals and how to implement them in a modern day glut of “nutritional information,” which is questionable, at best, and downright fraudulent, at worst.

The bottom line is this: we need to return to a nutrient-rich, properly prepared whole food diet that implements age-old, tried and true information that has sustained disease-free groups of people for thousands and thousands of years. It can be done!

Steve Fry, CHFS and Sherry Fry, CHFS, NTP of Common Sense Nutritional Therapy at Rody Chiropractic Massage & Health, help their clients understand and reverse the unsuspected effects of the modern diet. Contact them through rody-massage. com/nutrition,, or by calling 360.477.1930.
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By Marlene's Market & Deli 01 Oct, 2017
by Mary Walukiewicz, Food Service Director for Marlene's

This is one of those recipes that’s so easy, you really don’t need a recipe. It’s more of a reminder of how good simple food can be. You can change the oils and spices to suit your personal tastes and add a tablespoon of brown sugar or maple syrup if you’d like it a bit sweeter. If you have any leftovers, try topping it with your favorite chili.

Serves 2-3
1   small pie pumpkin (feel free to use any hard squash)
1 Tbl   coconut oil
pinch     cinnamon
pinch cayenne
pinch sea salt
pinch black pepper
By Marlene's Market & Deli 01 Oct, 2017
by Jeanne Logman, NT - Market Manager, Tacoma Marlene's

Serves 3
1        Granny Smith apple, thinly sliced
3        small, whole grain wraps
2/3 c     cheddar cheese, shredded
1/2 tsp dried thyme
    yellow or Dijon mustard
    your favorite greens (butter lettuce, spinach, spring mix, etc.)

Separate ingredients equally into three portions. Apply a thin layer (to your liking) of mustard to a wrap. Add one portion of apple slices, thyme, and cheddar cheese to center of wrap. Broil wrap until cheese just begins to melt. Top with your favorite greens (as much that will fit!) and then wrap it up, burrito style. Repeat process for remaining wraps. Enjoy!

Feel free to make this recipe your own by removing or substituting ingredients to satisfy your taste buds.
By Marlene's Market & Deli 01 Sep, 2017
by Kirsten Helle, founder of Mesa de Vida

This incredibly delicious slow cooker chili is a nutrition powerhouse. If you’re looking for a healthy and simple chili recipe, this is it! It’s easy to assemble in the slow cooker, and if you pick up frozen, cubed sweet potatoes (a freezer staplein my house), the prep process is even quicker.

This recipe is vegan (as well as gluten and dairy free), but feel free to play around with it however you like. Toss in some cubed beef stew meat (which always gets better in a long, slow cooking process), diced chicken, switch up the beans, swap the sweet potatoes out for butternut squash, etc.

One thing I do highly recommend: top the chili with crushed baked tortilla chips and a squeeze of fresh lime. Add some crumbly Mexican cheese or shredded cheddar too if you like!

As with all chili, the leftovers are even better, so feel free to double up on ingredients. If you’re a fan of easy freezer meal prep, this is a great option. Enjoy your healthy slow cooker chili!
By 31 Jul, 2017
by Broadbent Selections
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