Simple, Holistic Help for Health and Happiness

  • By Marlene's Market & Deli
  • 01 Sep, 2017
by Holly Lucille, ND, RN

I think that one of the biggest challenges that people have – and I see this in my practice often – is finding practical, realistic ways to be healthy and happy. That’s not to say that peace of mind and body is necessarily a simple, three-step process that you can do once and be all set for the rest of your life. What I mean by practical and realistic is that there are key steps you can easily apply to your life and truly start seeing results.

Detoxify: A Crucial First Step
Let’s face it: with our modern day environment and the choices we often make, there is somewhat of an everyday “re-tox” going on; so why don’t we employ an everyday “de-tox” to help even the playing field? One of the easiest ways to start detoxifying immediately is to bolster the ability of your liver with curcumin, a compound from turmeric. There are many curcumin (and turmeric) supplements available, but in my experience, the best form is a clinically studied curcumin blended with turmeric essential oil that helps it absorb better and stay in the bloodstream longer.

Although curcumin is often associated with pain relief, it is actually one of the most liver healthy compounds in the world, and that’s a must for detoxification. Curcumin prevents harmful fat deposits in the liver and enhances two key detoxifying enzymes – superoxide dismutase and glutathione peroxidase. This makes it easier for the body to rid itself of estrogen mimics and other unhealthy compounds and toxins that could otherwise lead to serious conditions. Additionally, it protects the liver from oxidative damage and allows it to regenerate the cells that keep toxins from getting the upper hand.1

Other investigations of the anti-inflammatory actions of curcumin show that it may stop the accumulation of fat cells in the liver (and elsewhere) that can lead to insulin resistance, elevated blood sugar levels, and unwanted extra pounds.2,3 One of the great things about curcumin is that it works along so many pathways in the body that it helps you stay healthy in a great variety of ways – reducing pain, inhibiting tumor growth, and preserving cognitive function. Another great detoxifier is one that probably everyone has heard of – Epsom salts. Simply adding these to your bath water does wonders. Epsom salts gently remove toxins and help your muscles relax while simultaneously providing a source of muchneeded magnesium, a critical mineral for detoxification. Try it for 20 minutes a few times a week, and I think you’ll notice a big difference.4

Adapt and Recharge: Meet Everyday Challenges
Unhelpful reactions to chronic and compounded stress can fuel all kinds of unhealthy conditions: elevated blood sugar and cortisol levels, adrenal burnout, a buildup of internal and external toxins, and an increase in inflammation throughout the body. However, there’s an herbal ingredient that may not be familiar to everyone – not yet, at least. It’s called ashwagandha, and it has been used in Ayurvedic practice for centuries. It has also been the subject of intensive research regarding promoting healthy energy levels, stress reduction, and better muscle response to exercise.

Ashwagandha is an adaptogen – it has an ability to help you to mentally and physically adapt to changing circumstances and more easily get through your day. Natural compounds in ashwagandha called withanolides help you overcome the feeling of depletion. In a clinical test, it was shown to do this in a big way – decreasing cortisol levels (our “fight or flight” hormone) and reducing the feelings of stress and fatigue by over 50 percent. It has also been shown to dramatically reduce feelings of social dysfunction (that powerful urge to avoid people at all costs),  epression, and muscle stress and tightness.5

Because ashwagandha helps clear away so much of the distracting “chatter” produced by our minds and bodies when we’re under stress, it can really improve a sense of focus, clarity, and energy. I consider this herb a real jewel. And while it is gaining in popularity among health-minded individuals, ashwagandha is still somewhat “under the radar” and isn’t yet mainstream. But I bet it will be soon.

Unplug: Rejuvenate Body and Mind
It’s easy to get caught up in a rush of schedules, demands, and – let’s admit it – social media. Each conspires in its own way to control our attention and ratchet up our reactions to stress and toxins. Along with any one (or all) of the methods I’ve mentioned here, I would recommend that you unplug as often as possible. Resist the temptation to turn on the TV or check how many “likes” your latest post received. You deserve some peace. It will help you stay healthy and vibrant, and help make your presence to others more beneficial, too.

Dr. Holly Lucille, ND, RN is a nationally recognized and licensed naturopathic doctor and educator in natural products, an author of several books, and national educator for Europharma. As an expert in the field of integrative medicine, Dr. Lucille provides lectures on a variety of natural health topics and is regularly quoted in both consumer and peer journals. Her private practice, Healing from Within Healthcare, focuses on comprehensive naturopathic medicine and individualized care.

1. Kadasa NM, Abdallah H, Afifi M, Gowayed S. Asian Pac J Cancer Prev. 2015;16(1):103-8.
2. Shao W, Yu Z, Chiang Y, et al. PLoS One. 2012;7(1):e28784.
3. Ejaz A, Wu D, Kwan P, Meydani M. J Nutr. 2009 May;139(5):919-25.
4. Rosanoff A, Weaver CM, Rude RK. Nutr Rev. 2012 Mar;70(3):153-64.
5. Chandrasekhar K, Kapoor J, Anishetty S. Indian J Psychol Med. 2012;34(3):255-62.

By Marlene's Market & Deli 01 Nov, 2017
Ready or not, folks, the holidays are arriving. Time is certainly flying by!
Our people have been hard at work filling our stores with the very best products we can find so that you can prepare for a wonderful season with family and friends.

This issue is just FULL of delicious recipes. Everything is easy to prepare and all
ingredients can be found right here at Marlene’s.

If you find yourself feeling overwhelmed this month, take a look at the Thanksgiving offerings from our catering department. Every year our Food Services Director, Mary puts together an incredible, wholesome menu with side dishes, main dishes, and desserts. There are even gluten-free options for most items.

Thanksgiving dinners go quickly so be sure to put your order in early!

The turkeys will be landing at our stores mid-month. We will have free-range and organic options, as well as the ever-popular heirloom turkeys. All will come in a variety of sizes.

For those who lean toward a plant-based diet, we have delicious main dish options like the Tofurky Feast and Celebration Roast!

Of all the things I am thankful for, my customers are at the top of the list. THANK YOU for the love and support these many years we’ve spent together. I am wishing you all health and happiness today and always…

Much love,
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 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.
By Marlene's Market & Deli 01 Nov, 2017
by Bitchin' Sauce

1 medium butternut squash (2-3 lbs), halved and seeded
1 cup purple carrots, cut in ½-inch rounds and quartered
½ cup dried lentils
3 cups kale, stems removed and torn into 1-inch pieces
olive oil
¼ cup Bitchin’ Sauce (any flavor)

Preheat oven to 400º F. Lightly coat exposed flesh of butternut squash with olive oil. Place halves face down on cookie sheet. In a small bowl, toss carrot quarters with about 2 teaspoons of olive oil until thoroughly coated. Arrange carrots evenly on cookie sheet between butternut halves. Roast until squash is fork tender (about 30 minutes). While carrots and squash are roasting, rinse lentils in strainer and drain. In medium saucepan, bring 1 ½ cups of water to boil. Add lentils and reduce heat to low. Cover and simmer 20 minutes or until water is absorbed and lentils are tender. Remove from heat. In 12-inch frying pan, bring ¼ cup water to simmer over medium heat. Add kale pieces and steam 2-3 minutes, until just wilted and bright green in color. Strain and set aside. In large bowl, gently turn carrots, lentils, and kale until just mixed. Place butternut halves face up on serving plates and spoon mixture evenly into halves. Top each with 2 tablespoons of Bitchin’ Sauce and serve warm. Serves 4.
By Marlene's Market & Deli 01 Nov, 2017
by Wilcox Family Farms

12 Wilcox Premium Quality Eggs
2 Tbl real mayonnaise
1 tsp prepared yellow mustard
2 gherkins, diced
salt and pepper, to taste

Boil your eggs:
Cover eggs with cold water in a large saucepan and bring to a boil. Boil for 5 minutes. Turn off heat and let sit in the water for an additional 5 minutes. Peel your eggs as carefully as possible, then slice in half lengthwise. Place yolks in a bowl, and egg whites in a deviled egg holder.

To the egg yolks, add mayonnaise, yellow mustard, diced gherkins, and salt and black pepper to taste. Stir mixture until creamy. Spoon mixture into a zip-lock bag; seal bag and snip off one corner of the bag. Squeeze mixture out of corner of bag into egg white halves. Sprinkle tops of filled deviled eggs with paprika. Chill in refrigerator 1 to 2 hours, or until cold, before serving.

The Wilcox Family Farms started in 1909 when Judson and Elizabeth Wilcox set out to build a family business and life-long legacy. Today, the fourth generation of Wilcox family continues the tradition of sustainable farming by providing you with quality eggs. They strive to create the best environment possible for their hens with the space, comfort and peace they need to lay healthier, better tasting eggs.
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