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A Note from Marlene: August 2017


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By Lynn Mikel, ND, Natural Health Clinic 01 Jan, 2018
Healthy digestion is the cornerstone to good health - “You are what you eat” and “You are what you don’t eliminate.” Digestion, absorption, and elimination are what make our bodies function, fuel our metabolism, and create and support our immune system.

Optimal digestion depends on adequate enzyme production in the stomach and small intestines, a healthy mucosal cell lining in the gastrointestinal tract, proper assimilation, and successful elimination. When digestion is inadequate, it robs the body of vital nutrient processes. We miss out on the protein and fats which build and maintain everything from our body tissues to our nervous system, on down to the protective coating of every cell.

What is not broken down and absorbed must be eliminated from the G.I. tract, and what is not eliminated or efficiently absorbed becomes a source of toxic waste for the body to deal with. Food may sit in the digestive tract too long when enzyme production is inadequate, absorption is inadequate, and transit time is too slow. As a result, the rotting food gradually becomes a source of irritation to the cells lining the digestive system.

A weak intestinal lining due to inflammation has a much harder time keeping large molecules from entering the blood stream; this is known as “leaky gut syndrome.” As large food molecules gradually make their way into the blood stream, the immune system becomes stressed by trying to clean up and break down the “foreign” molecules, thus stimulating the production of antibodies. An overproduction of antibodies is hypothesized to be linked to food allergies, intolerances, and autoimmune diseases, which may also lead to autoimmune reactions.

These abnormally large molecules also induce stress to the liver which detoxifies your blood, breaking down and eliminating anything that is not supposed to be there. As the liver already has a big job protecting us from toxic exposure in the air, water, and foods we eat, undigested food proteins become a burden that often over-saturates its capacity. Toxins that cannot be eliminated end up stored in fat cells. Weight gain is not always the result of eating the wrong food or even too much food, but often of an ineffective digestive system.

Poor digestive function and overwhelmed liver function can cause a cascade of problems to other systems in the body, such as stress to your adrenal and thyroid glands, hormones, and blood sugar levels. An overactive immune system and excess proteins in the bloodstream can create acidity which contributes to inflammation everywhere, ultimately contributing to problems like arthritis and heart disease. Foods that frequently begin this cascade of maldigestion, organ stress and inflammation are: wheat, cow dairy, sugar, soy, eggs; and in that order of most frequent and most stressful.

Conditions that indicate the digestive system is impaired include: heartburn or reflux, ulcers, irritable bowel, constipation, and diarrhea, but also can be associated with other problems like inflammatory joint disease and allergies. Working on improving digestion, healing and strengthening the mucosal cells lining the digestive tract, and eating a diet that promotes good digestion and metabolism are some of the treatment goals for almost any digestive complaint or condition. Optimizing digestive function and health will also prevent the chronic progression of many other disease processes. Digestive enzymes are a good place to begin when looking to improve digestive function and health!

Dr. Mikel’s experience and education help her formulate individualized treatment approaches, including diet assessment and education for your specific symptoms and underlying cause. For more information, visit
By Roman Krupa, ND, Puyallup Wellness Center 01 Jan, 2018
Many of us make New Year’s resolutions. In the beginning of the year, we feel renewed motivation to achieve our goals. Year after year, losing weight has been one of the most common resolutions. This begets the question, “Why is this so?” The obvious answer is because so many of us are overweight.

The U.S. is one of the most obese nations on the planet. As of 2014, a staggering 71% of adults are either obese or overweight.1 The rate of childhood obesity is skyrocketing, as well, with one in five kids being overweight or obese. This is a tragic situation as obesity is the one medical condition that increases our risk of virtually every other known disease including diabetes, autoimmune diseases, cancer, heart disease and dementia.

How did we get this way? Our current busy, high-stress American lifestyle has a lot to do with it. The availability of convenience foods, fast food and the lack of widespread availability of what I call “Real Food” is not helping the situation, to say the least. These days I hear from parents on a daily basis about how busy and overwhelmed they are and how they just don’t have energy to cook when they get home from a long day of work and tending to their kids.

Unfortunately, the world of conventional medicine has little to offer. A prescription for a stimulant, which decreases feelings of hunger, or bariatric surgery is often all that is offered to patients who seek their physician’s help in losing weight.

So, what to do? The good news is that there is a lot we can do to lose weight and keep it off. A key to this is in understanding what the underlying causes of this modern day scourge are. Working with a holistic physician who can diagnose and treat the root causes can be very helpful.

Based on my clinical experience, the top five causes of unwanted weight gain are:

1. A diet high in refined and processed foods. Eating convenience foods rather than whole foods will greatly lead to increased fat stores.
2. Sedentary lifestyle and lack of exercise. When we sit around too much and not use our bodies the way they were designed to, we add to our fat stores.
3. Chronic unmanaged stress and not enough sleep. Perpetually elevated cortisol, in some people, will make gaining fat easy and losing weight challenging.
4. Low or suboptimal thyroid function. If thyroid hormones are not in optimal ranges, losing weight will be a virtual impossibility. When we hear someone say, “I eat an orange and gain a pound,” you can bet that’s someone who has low or suboptimal thyroid function.
5. Environmental toxicity. We are exposed to chemicals on a daily basis that predispose us to gaining unwanted fat. This is why detoxification is a necessary component to any comprehensive weight loss plan.

We do have options and we can lose the weight we want! Whether you commit to losing weight at the New Year or in the middle of the summer, it’s important to remember that there is no single magic bullet that will make us shed 20 pounds overnight. However, with a few tools under your belt, some inspiration and determination you can take actions that will lead to a new and slimmer you.

Roman Krupa, ND, has a passion for empowering his patients to lose weight and achieve optimal health. He is a graduate of the National College of Natural Medicine and holds a Doctorate in Naturopathic Medicine. He has helped over a thousand people lose weight and keep it off. Dr. Krupa has served as Medical Director of Puyallup Wellness Center for the past seven years. For more information, visit

By Marlene's Market & Deli 01 Jan, 2018
Hello, all you fine people!

Just as you prepare yourselves for the New Year, you can rest assured that our employees are all working hard to get you off to a proper start. We have so many wonderful products and foods to help you follow those resolutions. Well, let’s all try anyway!

This month is all about cleaning up and hitting the restart button. All those little holiday indulgences sure add up, don’t they? But you are in luck—we have some really informative articles and classes to support your journey. There’s information about foods and recipes to detoxify and boost immunity, an article and class about ketosis for weight loss, and even a class about using flower remedies to help with balancing the emotions that can pull us off track from our health goals.

So buckle down and start taking the steps to reach that next level of vitality in 2018. We’ll be here and cheering you on!

Wishing a peaceful and healthy year to all…

By Jeanne Logman, NT, Market Manager - Tacoma Marlene's 01 Jan, 2018
I’m fascinated with the idea of using medicinal herbs in food! Astragalus has been a favorite deep immune system-building tonic for centuries with Eastern and Western herbalists alike. The subtle, woody flavor complements the mushrooms and garlic beautifully. And the little punch of heat from the chili paste effectively delivers the nutrients and helps to warm sluggish circulation. Try this delicious bone broth-based soup! Every ingredient offers nourishing support for these wet, chilly months.

Makes 6-8 servings
2 (16 oz) boxes Kettle & Fire bone broth (I use mushroom chicken)
1 ½ cups thinly-sliced shiitake mushrooms
1 ½ cups sweet potato, diced
1 oz astragalus, dried
2 cups water
½ inch ginger, sliced
5 garlic cloves, smashed
1 kale leaf, stem removed, sliced into thin strips
½ tsp chili paste (or 1 diced hot chili)
Himalayan salt, to taste

In a medium sauce pan, add water, astragalus, garlic, ginger and chili paste. Bring to a boil over medium heat. Immediately reduce to low and cover, simmering about 15 minutes. Be careful to watch the temperature as the astragalus has a tendency to foam and boil over. Remove from heat and set aside.

In a large sauce pan, add bone broth, sweet potato and shiitakes. Bring to a boil over medium-high heat, reduce to low and simmer about 15 minutes—until sweet potato pieces are fork-tender. Add astragalus mixture to bone broth by pouring through strainer.
Combine, mix and simmer a few more minutes before salting to taste and serving. Can be refrigerated for up to 3 days.
By Roberta Bennett, Body Care Department Head - Tacoma Marlene's 01 Jan, 2018
It is so cold outside! If you are like me, you have the all the heaters on and you might even spend a few cozy evenings by the fireplace. As pleasant as all that is, it’s murder for your skin! If you haven’t had a chance to stop by and chat with me about keeping your skin as lovely as ever, even in these harsh winter months, I’d love to share a few of my winter skin care tips with you.
By Hannah Lima, MS, RDN, CDN 01 Jan, 2018
Detox diets are popular for many reasons, including weight loss and toxin elimination, but effective detoxification requires nutrients. Period. You can’t remove toxins from the body without providing your body with the tools it needs. Being nourished by the foods we eat is a way of protecting our body from toxins. There are many types of detox diets, but there are two things an effective detox requires: protein and plants. Before we look at how to detox, let’s glance at the “why” behind detoxing.

Toxins are everywhere and, unfortunately, there’s no avoiding them. Xenobiotics are compounds that are “foreign” to our bodies (or at least they used to be), including heavy metals, advanced glycation end-products (foods exposed to dry and high temperatures), and persistent organic pollutants (POPs). While the FDA has deemed most of these compounds “safe,” recent research is showing they have toxic effects after both short and long-term exposure. The amount of these substances in our body builds up over time, leading to inflammation, free radicals, and damage to our cells and DNA. This toxic build-up has been linked to high blood pressure, glucose intolerance, cancer, and changes in liver, thyroid, and immune function. While it’s impossible to completely avoid these toxic compounds, we can harness the power of food to counter their effects.

Phytonutrients are the chemicals and ingredients naturally found in plants that play a key role in detoxification. These chemical compounds are a means of protection against insects, germs, fungi and other threats. The plant’s ability to protect itself and assist us with detoxification is not just related to one nutrient, but to the harmonious effects of multiple phytonutrients within. More than 25,000 phytonutrients are present in plant foods, and consuming a variety of plants helps us remove xenobiotics from our bodies.
By Deanna Minich, PhD, FACN, CNS, IFMCP 01 Jan, 2018
Color is more than just something beautiful to look at – it also inherently carries information for the healing of our body, emotions, and mind. As I discuss in my new book, The Rainbow Diet, there is a “color code” to foods and supplements and how they align to your inner rainbow for overall health and healing.

Here are some examples:

Red : Adrenal glands, immune system, DNA, bones, and skin

Red is the color of the ROOT. Red foods, such as red bell peppers, strawberries, and tomatoes, are rich in the vitamin C our bodies need to manufacture stress hormones. Red blood cells feed on ROOT foods’ iron, copper, and calcium. Proteins of all types, including animal and vegetable, assist in stabilizing our bodies’ energy by balancing blood sugar and supplying the necessary iron for the red blood cells to carry oxygen.

Orange : Ovaries/testes, reproduction, fertility, urinary system, and colon

Orange is the color of the FLOW. Orange foods, like carrots and sweet potatoes, get their color from carotenoids, such as betacarotene, which are associated with hormone levels and ovulation. I’ve noticed that a lack of orange-colored, carotenoid-rich foods seems to be linked to infertility. Citrus fruits contain bioflavonoids that keep our blood vessels open, preventing stagnation and allowing our blood to flow. Both carotenoids and bioflavonoids help to prevent unhealthy types of cell growth and reproduction.

Yellow : Digestive system, blood sugar, and energy production

Yellow is the color for FIRE, and it’s also the color of quick-burning refined carbohydrates. A balanced FIRE is fueled by slow-burning, low-glycemic, high-fiber carbohydrates, such as those found in whole grains and legumes. The FIRE also requires a whole team of B vitamins, such as thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate (B9), and cobalamin (B12), all of which are crucial for generating a healthy metabolism and extracting energy from our foods.

Green : Thymus, heart, blood vessels, and lungs

Green is the color of the LOVE. The color green represents healing and nourishment, so it’s no wonder that green foods are “heart-healthy.” All green foods contain chlorophyll, which acts as an antioxidant and blood purifier, promoting robust circulation. Green detox foods include spirulina, chlorella, leafy greens, and cruciferous vegetables like broccoli, Brussels sprouts, and kale.

Aquamarine : Thyroid gland, throat, mouth, ears, and nose

Aquamarine is the color of the TRUTH, and we nourish our mouth, throat, and thyroid with sea vegetables that come out of shining blue-green oceans. The iodine on which our thyroid depends comes from such sea plants as nori, dulse, arame, and kelp. These foods are also rich in selenium and zinc, deficiencies of which are a common cause of thyroid problems.

Indigo : Pituitary gland, brain, neurons/neurotransmitters, sleep

Indigo is the color of the INSIGHT, so we support this system of health with blue and purple foods: blueberries, blackberries, purple kale, purple asparagus, purple cauliflower, purple grapes. Berries and grapes in particular are good sources of resveratrol, the powerhouse antioxidant that
helps protect your brain and nerves. Blue and purple foods improve your brain’s ability to create new pathways, improving your cognition, learning, and memory.

White : Pineal gland, electromagnetic fields, and circadian rhythms

White foods help cleanse and clarify. When it comes to the SPIRIT, it refers to foods that embody the ultimate healing properties for multiple organs: cauliflower for the liver; coconut products offer an accessible energy source for the intestines; onions and garlic purify the blood and liver; cabbage supports the liver and, when fermented, is excellent for the gut; and white beans provide fiber.

Deanna Minich, PhD, FACN, CNS, IFMCP, is a health educator, researcher, and author with more than twenty years of experience in nutrition, mindbody health, and functional medicine. Her passion is bringing forth a colorful whole-self approach to nourishment and bridging the gaps between science, soul, and art in medicine. For more information, visit her website, or her Facebook page.
By Dallin Peterson, ND, Tacoma Health 01 Jan, 2018
Do you know someone with cancer, heart disease, or diabetes? What about autoimmune disease, neurological disease, hormone disorders, or children with behavioral disorders? The answer is more than likely a big YES! As the rates for these disorders are increasing around the world, especially among our children, it begs the question….Why?

The deficient nutritional intake from fast food and the Standard American Diet have become the biggest detriments to our health. If high blood pressure, diabetes, and other health conditions are caused by poor eating habits, then the treatment should focus on using foods to reverse those conditions.

Consuming the proper foods and supplements can put your body in a detox state which can have profound effects, even reversing the effects of hypertension and diabetes. In my clinical practice it is very common to see blood pressures drop 20-30 systolic points following a detox and dietary regime.

These values will remain at healthy levels as long as healthy lifestyles are practiced. Cholesterol and triglyceride levels, as well, can drop considerably. Lowering blood pressure and blood lipids through cleansing takes the two most common risk factors for heart disease out of the equation and promotes drug-free wellness. Non-insulin dependent diabetics also see significant changes because the detox makes insulin more sensitive to the tissues. This means blood sugars normalize and the deadly long term effects of high blood sugar are avoided.

Patients that are diagnosed as hypertensive, hyperlipidemic, and insulin resistant (diabetic) before a detox commonly find that afterwards, with dietary modifications, their lab values are within normal range. They are no longer classified by the medical society with the previously diagnosed condition. Miracle? Not really, just the body’s response to the Laws of Nature.

Some simple ways to put your body in a detox state properly are with intermittent fasting, water fasting, and high amounts of vegetable intake while eliminating all other foods. There of course, a right and wrong way to cleanse the body, especially for people who have hypertension and diabetes. Always consult a health professional before beginning a detox program.

Join me on Thursday, January 4 for an in depth discussion about the importance of regular detox, what is going on in the body when you detox, how to properly detox the body, how to know if you need to detox, and the benefits of detoxifying the body, such as lowering blood pressure and reversing diabetes.

Dr. Dallin LeGrand Peterson received his medical degree from Bastyr University where he focused on effective treatments for ADHD and Autism. Today, he practices medicine at Tacoma Health. There he specializes in using fasting protocols to heal as well as treating athletes with chronic and acute muscle and skeletal issues. Learn more and contact him through
By Marlene's Market & Deli 01 Jan, 2018
Traditional detox teas in Ayurvedic practices usually differ from western ideas about tea. The blends are made of what we would consider herbs and spices. The Ayurvedic approach encourages the body to release toxins and increase digestive power through 6 specific flavors—all encompassed in the following blends.

In the daytime mix, green tea is a fantastic addition for those who are fasting or attempting to utilize fat for energy. For those who are sensitive to caffeine, there is holy basil, also known as Tulsi tea. Tulsi has stress relieving and immune supporting properties that complement the detox blend brilliantly.

The bedtime mix cools and soothes the digestive system and encourages the release of heat from inflamed areas of the body. This blend allows for the process of detoxification to gently continue while the body renews and restores overnight.

Ayurvedic Detox Tea for Daytime

Makes one day of tea, about 5 cups

1 Tbsp whole coriander seed
1 Tbsp whole cumin seed
1 Tbsp whole fennel seed
1 Tbsp cinnamon chips
¼ C loose leaf green tea or Tulsi tea

Place in a jar and shake to mix. To prepare, place 1 level Tbsp of mix and 5 cups of water in medium saucepan. Bring to a boil. Turn heat to low, cover and simmer for 5 minutes. Remove from heat and let stand for 5 more minutes. Strain tea into thermos (or refrigerate) and sip throughout the day.
By Elizabeth Ashbrook, Education Coordinator for Marlene's 01 Jan, 2018
Have you ever wondered about the origins of your breakfast cereal? In early October of 2017, I got the chance to learn first-hand how the most important meal of the day is made at Nature’s Path. Three members of Marlene’s crew including myself, took an all day trip to Blaine, Washington, for an amazing opportunity to meet the family behind the brand!
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By Marlene's Market & Deli 05 Jun, 2017

Encourage Kids to Eat Healthy
Set good examples and be a role model. If you’re eating healthy meals and choosing low-sugar beverages and snacks, your kids will too!

★Turn your next grocery shopping trip into a game! Ask your children to choose a fruit or vegetable from every color of the rainbow. When they are empowered to pick their own produce, they are more likely to try them.

★Research shows it can take up to 15 times for your kids to try a new food. Don’t pressure your children to try something new or to finish their meals. Every kid is different, so wait it out and let them trust their own hunger and satisfaction cues.

★Knowledge is power! Instead of referring to new foods as “healthy,” (which will most likely send your kids running for the hills) share with them how certain foods are beneficial for their health; broccoli and oranges can help fight colds, carrots and squash can improve their eyesight, etc.

★Let your kids get hands-on in the kitchen (with close supervision, of course)! Encouraging participation in meal preparation, like letting them wash produce, apply toppings and mix ingredients, will make them more inclined to eat their own creations.

Inspire Environmentally-Conscious Kids
★Help your child plant a tree! Trees and plants help to absorb the carbon dioxide in the Earth’s atmosphere.

★Save the Earth by saving water. Teach your child (and yourself!) to turn off the faucet while brushing teeth, which can save up to 25 gallons of water each month. Also, shortening showers by one minute can save up to 150 gallons of water per month!

★Instead of bringing prepackaged “Lunchables” to school, pack a healthy, homemade lunch in a reusable glass or BPA-free container. This keeps that plastic wrap and packaging out of garbage cans and far away from landfills.

★Learn how to start a compost bin with your kids. This is a simple and beneficial way to reuse fruit and vegetable peelings and scraps (not whole pieces of produce). Compost, which is chock-full of nutrients, can then be used as an amazing fertilizer for your own garden! For more information on composting, see Make Your Own Compost at Home !

★Help your kids plan a clean-up events at their favorite places to hang out. Inviting family and friends to participate in a garbage pick-up is a great way to inspire younger generations to take care of their planet and helps strengthen relationships in your community.

Motivate Your Kids to Stay Active
★Staying physically active can be a chore if it’s not fun! Find an activity that resonates with your child. If field sports aren’t your child’s idea of a good time, try something else such as swimming, dancing, or martial arts.

★Lead by example. Find something you enjoy and let your children see you having fun and keeping fit!

★Establish a routine. Make regular activity a habit and remember to keep things fun and not something kids are required to do.

★Limit screen time. School work, social interaction, and physical activities are crucial for a child’s proper brain development and should take priority. If there is any time left, then you can consider a limited amount of screen time.

★Use exercise as a reward! Instead of forcing your child to run laps or do push-ups as punishment, which is sure to increase resentment and resistance towards physical activity, your child might be happy to play kickball for 20 minutes if it’s a chance to take a break from homework.

By Marlene's Market & Deli 05 Jun, 2017

by Karl Mincin, Nutritionist

Dear Nutritionist, how much calcium do I really need and what is the best way to get it?

Dear Reader, since one size doesn’t fit all, and our individual nutrient needs are as different as our fingerprints, there are several good answers to this question. Here are some guiding principles for achieving your own personal mineral balancing act.

Calcium is one of the most popular nutrients on the planet, but as with any nutrient, there can be too much of good thing. How do you know how much supplemental calcium is necessary? What form is best absorbed and right for your particular needs? What ratio of magnesium and related minerals should you take along with, or separately from, calcium? How much is too much? Health experts and vitamin sales people each seem to have a different answer, and many of the responses can be traced back to the bottom line.

Remember that calcium supplements are just that. They should supplement your diet. Most people’s diet will easily supply 500 milligrams (mg) of calcium. Additionally, each cup of a dairy product adds about 300 mg. So, when the doctor recommends that you get 1,000 mg of calcium, you may need only a few hundred milligrams as a supplement. Excess calcium can cause joint tissue calcification, which can aggravate arthritis, and interfere with other minerals, even weakening your bones. It also can deposit in the arteries contributing to their hardening.

If supplementation is actually needed, individual needs must be considered before selecting the best form. For example, while it is true that calcium citrate is well absorbed, absorption isn’t everything – especially for every body. If a person has healthy digestive function, including adequate stomach acid production, there may be no need for the citrate form of calcium. If that same person has poor bone density, they would actually do much better with calcium hydroxyapatite. Though not as well absorbed, it is a much better bone builder and, I generally have all my patients with Osteopenia or Osteoporosis on it. Calcium carbonate (oyster shell) aside, most other forms of calcium are reasonably well absorbed and utilized. However, after absorption, because of individual variations in metabolism, certain forms may be better for certain individuals.

Although dairy products are “Queen of Calcium”, they are not the best source of it. Dairy not only has very low magnesium levels, but is excessively high in phosphorus, which is an anti-calcium nutrient. It causes urinary excretion of calcium. Greens provide not only excellent amounts of calcium but are more balanced in terms of these related minerals. Ironically, dairy can contribute to the very diseases it is said to protect against. Epidemiological research bears this out. Osteoporosis rates have not been curbed in countries here
calcium intake is the highest. In fact, many other countries that consume about half the amount of calcium as the United States, have far less incidence of the condition.

Dietary calcium aside, the actual body tissue level of this mineral provides the best answer to your individual calcium requirement. Like other minerals and vitamins, calcium can be tested in various body tissues, which will be discussed in the next article.

Karl Mincin is a clinical nutritionist in practice for 30 years, specializing in nutrition assessment testing. He may be reached at 360.336.2616  or .

By Marlene's Market & Deli 05 Jun, 2017

by Jon Moma, ND

There is nothing more synonymous to men’s health than the prostate. It may seem insignificant in early years, but as men age, it rivals other vital organs in terms of its association with quality of life. Enlargement of the prostate, referred to as benign prostatic hyperplasia (BPH), is a normal process of aging, bringing with it urinary tract symptoms, such as urgency, nighttime urination, pain or pressure and inability to urinate smoothly. For some men, this enlargement can also lead to prostate cancer if left unchecked. By age 55, one in four men will experience prostate enlargement, and by age 70, that number increases to one in two! Historically, surgical removal of the prostate was the only option available for symptom relief. Fortunately, men now have choices, both pharmaceutical and natural, for treatment.

In cases of mild BPH, I first recommend saw palmetto (Serenoa repens). It is safe for long-term use and supported by numerous studies, both as a single agent and in combination with pharmaceutical agents. Primarily, it limits the conversion of testosterone to dihydrotestosterone, the more pro-inflammatory form of the hormone. Secondarily, it decreases the effect of certain growth factors that are seen in BPH.

Another great option for mild to moderate cases of BPH is stinging nettle root (Urtica dioica). It effectively limits the amount of testosterone that interacts with the prostate, decreasing the hormone’s ability to stimulate prostate growth. Nettles are also rich in minerals that are essential for proper prostate function.

For men diagnosed with moderate to severe BPH, a combination of pharmaceutical treatments and natural therapies will be most effective. I tend of start with an alpha-1 blocker (such as Flomax) in combination with saw palmetto.

In terms of preventing enlargement of the prostate, shrinking your risk factors is most important. It is vital to address any underlying vitamin and mineral deficiencies. Both zinc and vitamin D deficiencies have been linked to BPH and prostate cancer. In terms of Vitamin D, I make sure my male patients are at levels between 50-70 ng/ml. Anything below 20 ng/ml puts you at high risk for several cancers. See your doctor for testing options.

Diet also plays a strong role in development and progression of prostate disorders. I recommend patients with family history of prostate cancer work on maintaining a normal body mass index (BMI), limit red meat (<500g/week), eat plenty of non-starchy vegetables and fruit (>5 servings/day), limit alcohol (<2 drinks/day) and sodium consumption (<2.4g/day). In terms of exercise, 60 minutes or more of moderate intensity or at least 30 minutes of vigorous intensity daily.

It is important to work with your doctor to determine the cause of your urinary tract symptoms before starting any treatment. Discuss with your doctor all the options that exist. In cases of mild to moderate BPH, I generally counsel men to try natural therapies for three months before starting pharmaceutical therapy, which may cause side effects such as low blood pressure and sexual dysfunction.

Most importantly, with any natural therapy, you have to be a smart consumer. Herbal medicines are not regulated in the same way as conventional medications. The ingredients may be misrepresented and the dosages may not be adequate to be effective. For this reason, I strongly recommend working with a practitioner who is knowledgeable about herbal supplements and buying them from a reputable source. If you try a brand and it’s not working, feel free to try another manufacturer before deciding the therapy isn’t effective. There can be vast differences in quality.

For the majority of men who will experience prostate symptoms during their lifetime, there is indeed reason to rejoice. Safe and effective treatment of BPH is a reality, regardless of age and family history. Work with your doctor to find a treatment plan that is both proactive and personalized for you.

Jon Moma, ND, is a licensed physician at Federal Way Naturopathy. He specializes in cardiovascular diseases, metabolic disorders and men’s health. For more information visit   or call   253.942.3301   .

By Marlene's Market & Deli 05 Jun, 2017

by Darrin Starkey, ND

Imagine a perfect world where everyone meets their nutritional requirements through the food they eat. Unfortunately, the reality is that poor soil quality affects the very foods we rely on for optimal health. In fact, the USDA suggests that to meet federal dietary guidelines, men between the ages of 31 to 50 need to consume 350% more dark green vegetables and 150% more fruit per day. With daily guidelines at almost impossible levels to achieve, it is not surprising that men are deficient in almost every nutritional category, leading to a myriad of health issues.

Like vitamins, which are essential to our well-being, minerals are vital in the regulation and building of cells—they support the absorption, regulation, and activation of the nutrients we consume. They are also especially important in the conductivity of electrical messages within the body. Muscle contraction—including the heart—and brain activity rely heavily on properly balanced blood serum mineral levels. While both men and women should supplement their diets with minerals, let’s focus on the specific minerals that are essential for men’s health.

Raise your hand if you are frequently stressed. Who isn’t stressed these days, right? The daily grind is full of it—stress from work, the daily commute, managing your daily life as a good husband and father… We then look forward to the weekend so we can relax! A BBQ with friends, a few adult beverages, and your favorite morning workout or outdoor activity can really recharge those batteries and help relieve the stresses of life.

However, the daily grind and a weekend of fun can wreak havoc on a man’s health. Stress, exercise, and a poor diet drains the body of magnesium and are a recipe for magnesium deficiency. An estimated 80 percent of Americans don’t get enough magnesium (400 mg for an adult male) in their diet. Magnesium deficiency has been linked to
depression, anxiety, fatigue, and can cause day and nighttime muscle cramps. It also supports your body’s response to stress. Low levels of magnesium cause the body to excrete more adrenaline than normal, which can cause stress, an irritated mood and the inability to get a good night’s rest.1,2,3,4

Remember that intense morning workout? Copper plays a critical part in energy production in the cells so it helps keep you going strong during any strenuous activity. It’s also great for joint mobility because it activates the enzyme lysyl oxidase, which is required to help maintain healthy joints.

The prostate contains a high level of zinc, thus its importance in keeping the prostate healthy. Studies have shown that zinc plays a significant role in the production of testosterone, which is extremely important to any man approaching the age of 40 and older. Low levels of testosterone are like kryptonite to a man’s strength, energy, and sexual health.

Hoping to start a family or add another little one to your crew soon? Like zinc, selenium also plays a significant role in prostate health, as well as healthy male reproduction. Evidence suggests that selenium supports the creation of healthy sperm, and a deficiency of selenium may contribute to male infertility. Selenium also helps maintain a healthy thyroid. The thyroid contains more selenium thank any other organ, which is crucial in the regulation of hormones that maintain healthy metabolism and energy levels.

Boron is often overlooked for its importance in health because there is no specific recommendation for its intake. However, like zinc and selenium, boron is the third musketeer in this trio of prostate protectors. According to a 2004 study in Oncology Reports, boron affects human steroid levels by raising testosterone and estradiol levels, which has an effect on prostate cancer risk.5

Dr. Darrin Starkey is the Director in Training and Education for Trace Minerals Research (TMR). He specializes in trace mineral nutrition, balance, and deficiency. Dr. Starkey has been a board certified naturopathic physician since 2000 and is a member of the American Alternative Medical Association (AAMA).

5. Cui, Y., M.I. Winton, Z.F. Zhang, C. Rainey, J. Marshall, J.B. De Kernion, and C.D. Eckhert. 2004. Dietary boron intake and prostate cancer risk. Oncology Reports: Vol. 11, Issue 4.

By Marlene's Market & Deli 05 Jun, 2017

by Herb Joiner-Bey, ND

The Illness People Hide in Shame
It is estimated that over a quarter of Americans age 18 and older suffer from a mental disorder. Thus, 58 million adults suffer from some diagnosable mental illness. This includes common impairments such as depression, anxiety, attention deficit, substance addiction, obsessive-compulsive disorder, and autism (e.g., Asperger’s syndrome). Due to the social stigma associated with mental illness, people tend to hide the fact that they or their loved ones are suffering from a mental disorder.

Although conventional pharmaceuticals may palliate symptoms, they may cause very undesirable side effects. Natural medicine offers some viable alternatives. Among these are botanical medicines which, when used in combination, can provide some relief without significant adverse effects. Such botanical blends are not magic panaceas for mental ills, yet they can serve as safe and helpful options under appropriate professional supervision.

The Power of Botanical Blends
For centuries, the herbalists of Traditional Chinese Medicine and other ancient healing disciplines have formulated combinations of plant medicines tailored to the needs of individual patients, as well as standard herbal blends widely applied to common ailments. The whole is better than the sum of the parts. Combining plant medicines that work well together synergistically amplifies their overall beneficial effect, while concurrently mollifying potential side effects. This constitutes the power and efficacy of complex herbal formulas. This time-honored tradition continues in modern botanical medicine today.

What herbal ingredients can be combined to improve mental and emotional well-being?

Mental Hygiene Botanicals
The following is a selection of renowned herbal medicines for brain support which, in combination, may offer significant mental and emotional health support.

• Bengal velvet bean (Mucuna pruriens) is a tropical legume that has the highest plant content of L-dopa, the precursor to the brain neurotransmitters of pleasure and joy in living—dopamine and noradrenaline. Mucuna enables an overall sense of wellbeing. It has been effective and an invaluable assistance in helping some drug addicts kick their habit.

• Cacao is considered a functional food source, rich in antioxidant flavonoids and minerals. It increases brain dopamine production and acts as a mild mood-elevating stimulant.

• Maca (Lepidium meyenii) enhances one’s sense of vital energy and increases stamina. It improves memory and mental focus, while supporting positive mood.

• Fo-Ti (Fallopia multiflora) is the legendary Chinese herb of longevity. It helps rejuvenate neurons in the brain and accelerates recovery from nervous exhaustion.

• Gotu kola (Centella asiatica) is highly respected in Chinese medicine for buttressing clarity of brain function. It is particularly known for improving memory.

• Rhodiola rosea is an “adaptogen,” a botanical that increases adaptability of the nervous system to stress. It also improves memory and concentration.

• Ashwagandha (Withania somnifera) enhances nervous system resilience under stress. In addition, it calms anxiety.

How Should One Take Such An Herbal Blend?
For serious mental health issues, be sure to apply these botanical medicines under the supervision of a qualified mental health professional, especially if you are already taking pharmaceutical drugs for psychological or other issues. Organically sourced herbal blends for emotional wellness are available from fine natural products retailers. Powders are more economical because they require less processing by suppliers and can be blended into smoothies or juices. You can even make a tea with such a blend. Be sure to follow the dosage instructions on the product label.

Dr. Herb Joiner-Bey is a naturopathic physician, medical science consultant, and educator for Energize Organics. He regularly conducts seminars and presentations for health professionals, the public, and radio audiences nationwide. His published works include “The Healing Power of Flax”, “Water: The Foundation of Youth, Health, and Beauty”, and “The Omega-3 Miracle.”

By Marlene's Market & Deli 05 Jun, 2017

by Madelyn Morris, MS, herbalist and owner of Mickelberry Gardens

The honeybee worker is a master herbalist: she travels to a wide variety of flowers to gather nectar, and with the help of her sisters converts this nectar into honey. This process involves time, special enzymes in her saliva, and the fanning of many worker bee wings to evaporate moisture. The final product contains the essence of millions of flowers, tiny pollen grains, and healthful enzymes. Raw honey that has not been heated above 95-100° F keeps these elements preserved the best.

Local raw honey is a medicinal food and an excellent complement for many herbal preparations. Its sweetness is useful for helping disguise or improve the flavors of bitter, less palatable herbs—honey can be mixed with powdered herbs to form small pills; this enables bitter herbs to be consumed. Honey can also be used as the base for herbal syrups, complementing and enhancing the flavor.

My personal favorite preparation of honey and herbs is an oxymel, which is a combination of raw honey and raw apple cider vinegar that has been steeped with different medicinal plants. Honey is an excellent addition to herbal teas, to sweeten and provide soothing and relaxing qualities to the brew.

Honey can also serve as a gentle solvent for extracting the medicinal properties and delicate flavors of plants—fresh harvested rose petals infused into honey for several days or weeks, warmed gently, and strained makes a fabulous preparation called “Rose Miel”. This summer I plan to try making a Jasmine Flower Miel with the insanely fragrant star jasmine vines in my garden that begin flowering in late June.

Beyond being a natural and delicious sweetener, honey offers many natural benefits to the body. Honey is antimicrobial, so it can help fight viral and bacterial infections. Its thick, syrupy nature is soothing on inflamed tissues, making it a very useful application for sore throats and coughs. This effect occurs on honey’s journey down the esophagus and into the stomach, where it relaxes and soothes the digestive system.

In Ayurvedic medicine, the traditional system of natural medicine from India, raw honey is considered to help deliver the healing properties of herbs deeper into the body and to direct and guide the herbs to where they are intended to provide benefit. Ayurvedic texts are also very clear that honey should only be consumed raw.

Honey is also valuable for healing skin problems externally. Its antimicrobial and soothing properties are very useful in application to the skin, particularly to soothe burns and other types of skin wounds. Honey can be applied directly to the skin, and covered with a clean cloth or bandage as necessary.

Honey is an amazing gift from the bees that benefits our health and wellbeing in many ways and helps make our lives a little sweeter.

Recipe:   Honey Nut AmazeBalls

Mickelberry Gardens was founded by the husband and wife team of Madelyn and Matt Morris in 2012. They provide organic and herbal bee products for your health in Gresham, Oregon. For more information visit .

By Marlene's Market & Deli 05 Jun, 2017

by Sue Hartman of Garden Hotline and Tilth Alliance

Compost builds healthy soil by providing valuable nutrients and organic matter. But did you know that adding compost to your garden can save you money, as well? Plants grown in healthy soil often need less water, fertilizer, or pesticides to thrive, resulting in a plumper wallet and happier plants!

Food Waste
It is easy to make your own “black gold” at home. Compost food scraps in a worm bin, in a food digester, or directly in the ground. Buy a worm bin or build your own at home and just add food, bedding, and composting worms. Purchase red wigglers (Eisenia fetida) from a reputable worm vendor or get a handful from a friend with an established worm bin. The larger the population grows, the more food and bedding you will add and the more worm castings you will have for your garden. Worm bins need to be drained periodically so that the worms don’t drown. Make worm tea by draining this liquid into a bucket, diluting it with water and giving your vegetables a nutrient boost!

A food digester is similar to a worm bin, but easier to manage. Turn a galvanized metal garbage can into a food digester by drilling holes in the bottom half of the can, including the bottom, and “plant” it in the ground so that none of the holes are exposed. Put a secure lid on it and start adding your food scraps. Worms and other critters will find the goodies and eventually turn them into compost. It’s a slower process than a worm bin, but you will not need to purchase worms. Be sure to secure the lid to the sides of the can as an added protection from unwanted critters. Place it at the drip line of your fruit trees for a perpetual source of nutrients and good soil microorganisms.

Burial or trenching is another easy way to compost food scraps. Dig a hole or trench at least 12 inches deep. Spread out the food in the hole and cover it with soil. Wait at least a couple weeks before planting to give the food time to decompose. You cannot harvest the compost like you can from a food digester or worm bin, but it is an easy way to enrich an existing garden bed or start a new one.

Yard Waste
Yard waste can be composted too, though some methods require more time and work than others. Here are some methods you can use to speed up the decomposition process if you are trying to decide which yard waste system is best for you:

– A hot pile system makes high quality compost, fast – about one to two months. In this process, it is required to monitor temperature, moisture and air circulation on a regular basis, as well as needing to be mixed every few days. The pile must maintain a temperature of 130-150° F, which effectively kills pathogens in manure and weed seeds while speeding up the decomposition process. Keeping multiple bins allows one to actively compost while the others “cure.”

– A cold pile system allows yard waste to sit in a pile and decompose on its own, but can take six months to a year, depending on the size and type of ingredients. Be sure to cut woody stems and branches into three inch or smaller pieces. Be mindful in the use and placement of this compost because this process doesn’t account for pathogens or weed seeds still present.

– Create a pile and add your yard waste progressively. Mix carbon-heavy (“brown”) and nitrogen-heavy (“green”) inputs to make a pile less smelly and break down more efficiently. For example, grass
clippings can become smelly when piled alone, but will make better compost and be less smelly when mixed with leaves.

What NOT to add to your home waste compost:

Meat, fish, poultry, bones, or dairy: If you have municipal food and yard waste composting, you can put them in your collection bin. If not, they need to go in the garbage.

Fruits and vegetables: Rotting produce will attract rodents. Put them in a worm bin, food digester, or bury them instead.

Pet waste: Bag it in plastic and throw in the garbage. There are also specialized pet waste composting systems available for purchase.

Diseased or insect-ridden plants and invasive weeds: English ivy, Japanese knotweed, blackberry, bindweed (often called “morning glory,” but it isn’t).

Evergreen leaves, holly, berry brambles, and rose stems. These take long time to decompose and you can injure yourself trying to chop up the prickly stems!

Sawdust or shavings from painted or treated wood.

Coated paper: photo, copy, or waxed.

For helpful tips, visit   or call   206.633.0224   . Garden Hotline can also be found on Facebook, YouTube, Pinterest and Twitter. Visit the Tilth Alliance website for more information: .

By Marlene's Market & Deli 05 Jun, 2017

by Craig Klein, National Educator for Vitality Works

Marlene’s Market & Deli is proud to introduce our very own ethically-harvested herbal supplements, tinctures, and essential oils. This month, our focus is on men’s health. Marlene’s offers several herbal supplements specific to men’s health, as well as a knowledgeable staff to help guide you in the right direction. Stop by today and take advantage of the great quality and savings we have to offer!

By Marlene's Market & Deli 05 Jun, 2017

by Hemp History Week

Over half of all U.S. states have lifted the ban on industrial hemp farming at the state level. Federal law still prohibits commercial industrial hemp cultivation due to an outdated and inaccurate drug policy. But across the country, consumer awareness about the health benefits, economic opportunities, technological innovation, and sustainability advantages of industrial hemp is increasing.

During 2016, a record volume of hemp was planted and harvested in the United States. The passage of the Agricultural Act of 2014 (also known as The Farm Bill), defines industrial hemp as distinct from marijuana. This allows research institutions or agricultural departments of hemp-legal states to regulate and conduct research and pilot programs for industrial hemp farming. Advocates and organizers are eager to see 2017 be the year industrial hemp farming expands across the American agriculture landscape once again!

Health Benefits of Hemp
Hemp seeds are a rich source of omega 3 and omega 6 essential fatty acids (EFAs), providing both SDA and GLA. It contains naturally-occurring vitamins and minerals, such as vitamin E and iron. An excellent source of dietary fiber, hemp seed is also a complete protein – meaning it contains all ten essential amino acids with no enzyme inhibitors, making it more digestible by the human body. As consumers become aware of the health benefits of hemp foods, they are becoming increasingly popular and readily available. Look for hemp seeds, milk, ice cream, oil, cereals, and snacks, as well as hemp protein powder and dietary supplements.

Innovative Hemp Technology
Advancements in hemp research and manufacturing demonstrate the remarkable versatility and product-potential for hemp. Hemp bast fiber has shown promising potential to replace graphene in super-capacitor batteries, which could then be used to power electric cars, handheld electric devices, and tools. Hemp fiber can also be used to create environmentally friendly packaging materials and hard bio-plastics for use in everything from airplanes to car parts. Hemp houses are also on the rise, as hempcrete has many advantages to synthetic building materials, lumber, and concrete. Hempcrete is energy-efficient, non-toxic, and resistant to mold, insects, and fire.

Hemp for Sustainable Agriculture
Hemp is a renewable resource that can help reduce market dependency on wood, oil, and other non-sustainable industrial agriculture practices, thereby contributing to environmentally responsible food and fiber production, forest conservation, reduction in agriculture pesticide use, and soil remediation. Hemp pulls carbon from the atmosphere, reducing the rising rate of CO2 levels responsible for climate change. In addition, pollinators thrive on the abundant pollen created by hemp plants.

United in the Effort to Legalize Hemp Farming
Now in its eighth year, Hemp History Week is an industry-wide effort made possible by the support of the leading natural product brands known for manufacturing the highest quality hemp products. It is backed by familiar brands including: Dr. Bronner’s, Farmer Direct Co-op, Living Harvest, Manitoba Harvest, Nature’s Path Foods, Nutiva, and Pacific.

Even within the 31 states that have legalized industrial hemp farming, the hemp industry faces a number of challenges and barriers to bring industrial hemp farming full scale. Some of these issues include: the inability of hemp farmers to obtain crop insurance and financing, difficulties involved with sourcing certified hemp seed, the lack of adequate processing infrastructure in the United State for raw hemp materials, barriers to interstate commerce for hemp products, and the regulation of CBD products.

Join the growing movement of farmers, producers, organizers, and advocates from all walks of life as we work together to bring hemp back to American soil. The 8th annual Hemp History Week is June 5 – 11, 2017. It is a chance to share information and celebrate the benefits of one of the most important crops; industrial hemp. For further information, please visit

By Marlene's Market & Deli 05 Jun, 2017

by Manitoba Harvest

Hemp is one of the most versatile plants on Earth! Hemp fiber can be used for everything from textiles and plastic to fuel and heavy-duty construction materials. Hemp seed is also used to make cosmetics and foods. So, what’s so great about hemp foods?

1. Hemp foods are delicious! Hemp foods all start with the hemp seed, which has a naturally nutty flavor. Hemp’s flavor complements any meal and can enhance the most common dish. For example, change up how you prepare fish or chicken by coating it in hemp hearts (shelled hemp seeds) for an easy, gluten-friendly crust.

2. Hemp is easy to use. Sprinkle hemp hearts on cereal, yogurt, salad, and pretty much anything else! Add them to smoothies and baked goods. Hemp hearts are great to use as the base for making homemade hummus or pesto, too. Blend hemp protein powder into your favorite smoothie, stir into oatmeal or yogurt, and add hemp protein powder to baking.

Drizzle hemp oil over pasta and grilled veggies or add it to your favorite salad dressings and sauces. Try coating fresh organic popcorn with hemp oil. The buttery texture and nutty taste is simply delicious.

3. Hemp foods are full of protein. Hemp is one of the few plant-based proteins that contain all ten essential amino acids. Hemp hearts contain twice the amount of protein as chia or flax. There’s actually more protein in a 30-gram serving size of hemp hearts than in the same 30-gram serving of either chicken, almonds, cheese, or ground beef.

4. Hemp foods are rich in omegas. Hemp contains omegas 3, 6 and 9 in the ratio that nature intended. Included in hemp’s omega profile is the rare omega 6 gamma linolenic acid (GLA). GLA has been shown to support healthy hair, skin, and nails, as well as aid in optimal hormone balance. GLA is why hemp oil is used in beauty products.

5. Hemp protein is not a carbohydrate, unlike many other vegetarian proteins. It’s the perfect partner to all the healthy and delicious carbohydrate-rich plant foods like grains fruits, and legumes.

6. Hemp is packed with magnesium. Nicknamed “Mother Nature’s Muscle Relaxant,” magnesium helps muscles turn off their contraction, enabling relaxation. This means magnesium helps reduce headaches, constipation, stress, cramps, and more. A 30-gram serving of hemp hearts offers almost half of the recommended daily magnesium intake!

7. Hemp is never genetically modified and sustainably grown, so being better for you also means being better for the environment.

8. Hemp is not the same as marijuana. Comparing hemp and marijuana is like comparing beer and dealcoholized beer. Hemp foods contain less than 0.003% Tetrahydrocannabinol (THC) and will NOT cause a psychoactive effect or a false positive drug test, whereas marijuana contains double-digit THC levels.

9. Hemp foods contain no known allergens. Need to bring a food item to an allergen-free environment or a potluck with picky eaters? Hemp foods are your answer! Paleo, gluten-free, high protein, whole foods, or vegetarian – hemp foods fit into most specialty diets.

10. Did we mention that hemp foods taste great, are easy to use, and nutritious too?!

For more information and delicious recipe suggestions, visit   and follow them on social media.

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