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A Note from Marlene: August 2017


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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.
By Marlene's Market & Deli 01 Oct, 2017
by Joseph Mercola, MD

In Part One of “Effortless Healing,” we discussed how processed foods and poor lifestyle choices can gravely affect our health. With diabetes, Alzheimer’s disease, and other life threatening illnesses on the rise in America, there is no better time than now to start ditching those unhealthy habits.

How to Reverse Insulin Resistance
The good news is you can turn insulin resistance around fairly quickly and easily by following these simple steps:

• Eliminate added sugars and sweeteners from your diet. Most processed foods (anything in a jar, can, bottle, bag, or box) contain added sugars, typically in the form of high fructose corn syrup. Don’t be tricked by artificially sweetened “diet” foods and beverages. Despite their lack of calories, research has clearly shown that artificial sweeteners promote insulin resistance just like sugar.

• Eliminate grains, especially wheat, barley, oats, and rye, as these not only raise your insulin and contribute to insulin resistance, they also contain gluten, which triggers inflammation and can damage your intestines. Better grain alternatives include almond meal, buckwheat groats, coconut flour, and sweet potatoes; they won’t spike your blood sugar like grains do.

• Replace eliminated carbs with healthy fats like avocado, butter made from raw, grass-fed, organic milk, cheese, raw dairy, organic pastured egg yolks, raw nuts, grass-fed meats, and coconut oil.

Sitting Takes a Profound Toll on Your Health
More than 10,000 studies show that prolonged sitting is devastating to your health. It actively and independently promotes chronic diseases, including obesity and Type 2 diabetes, even if you exercise frequently. Unfortunately, you cannot offset 8 to 10 hours of stillness with 30 to 60 minutes of exercise, even if you exercise every single day.

Molecularly, the human body was designed to be active all day long. When you stop moving and sit still for extended periods of time, it’s like telling your body to shut down and prepare for death. As soon as you stand up, a number of molecular cascades occur that promote and support healthy biological functioning.

Within 90 seconds of standing up, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol — which are mediated by insulin — are activated. All of these molecular effects are activated simply by carrying your bodyweight upon your legs. These cellular mechanisms are also responsible for pushing fuels into your cells and, if done regularly, will radically decrease your risk of diabetes and obesity.

The remedy is simple: Avoid sitting and get moving more often. Ideally, aim to sit less than three hours a day. Also consider walking more, in addition to your exercise regimen. Rest is supposed to break up activity — not the other way around. Walking appears to be really foundational for optimal health, and if you’re currently inactive, this is the place to start, even before you get going on a workout routine.

Effortless Healing Is Possible
Health is easier to maintain than you might think. Just make small, gradual shifts in what you eat and how you live your life. One thing’s for sure: the body is remarkably efficient when it comes to healing and regenerating itself when fed and cared for properly. Besides food, which can rightfully be viewed as medicine, you also need physical activity — both non-exercise movement and more regimented, higher-intensity exercise.

Other healthy lifestyle components include getting sensible sun exposure, and becoming more grounded. These are health-promoting lifestyle habits that cost little to nothing. The same can surely not be said for prescription drugs and conventional medical treatments, so it seems foolish to forgo them.

Joseph Mercola, MD, is creator of the number-one rated natural health website in the world,

By Marlene's Market & Deli 01 Oct, 2017
by Robert Scott Bell, D.A. Hom

Millions of Americans are waking to the dangers of antibiotics and steroidal treatments and turning to natural alternatives like silver hydrosol, probiotics, and medicinal plants.

Humans carry both beneficial and pathogenic bacteria in our guts, and intestinal balance is imperative for good health. When the bad guys multiply too fast due to poor diet, antibiotics, chlorinated water, food poisoning or drugs, a condition called dysbiosis develops, which can lead to Crohn’s disease, colitis, and irritable bowel syndrome (IBS). Addressing dysbiosis in its beginning stages or even preemptively is a huge advantage to maintaining overall health and avoiding complications such as malabsorption, dangerous metabolic shifts, and obesity.

When the bad bugs take over in cases of gut dysbiosis, inflammation, or Candida overgrowth, the finger-like villi responsible for nutrient absorption are damaged and nutrient absorption becomes highly impaired. Pathogenic (bad) bacteria and fungi begin to retard the healing process and inflammation and indigestion intensify.

Hidden health costs of pharmaceuticals
Doctors typically prescribe prednisone and/or strong antibiotics in such cases, but for every symptom these powerful drugs suppress, additional collateral damage is the price paid by your intestinal lining. Prolonged use of antibiotic drugs can lead to colonies of multidrug resistant organisms forming, and wreaking havoc on your intestines. The reality is that “side effects” are actually direct effects of a drug. They are simply labeled in such a way as to minimize patient resistance to taking them.

Bring on the healing
New research on silver hydrosol confirms its ability to benefit gastrointestinal health. Although silver can eradicate beneficial bacteria, it does not allow colonies of multi-drug-resistant organisms to form (unlike antibiotic drugs). In fact, silver is essential for more than its extraordinary anti-microbial activity. Its anti-inflammatory and tissue regenerative properties are equally, if not more, important for recovery from chronic intestinal diseases. For anyone suffering from gut dysbiosis, a thorough cleansing with silver should be considered.*

Silver is found naturally in human breast milk in measurable trace amounts and two receptor sites for silver have been identified on the myelin tissue surrounding the nerve cell. An argument could be made that it is indeed a necessary trace element. Used clinically, silver provides all the antimicrobial power of drugs without the side effects.*

In conjunction with silver, a quality pre- and probiotic helps eliminate pathogenic microflora, assisting the body on its journey back to perfect balance by soothing with its inflammation modulation activity, cleansing and regenerating healthy new tissue at the site of infection and injury.

The synergy of three
I always treat chronic gut dysbiosis issues with a three-part protocol that includes a silver hydrosol, a high-quality aloe vera juice (taken away from meals), and an intensive probiotic regimen. All are essential for a thorough cleansing. The silver-aloe-vera probiotic combination has powerful synergy, especially in carrying the active silver further along the GI tract where it is needed.

I have found that silver greatly facilitates epithelial tissue and villi recovery without inflammatory side effects or creating microbial resistance, making it a great frontline health defender. After intestinal recovery, a sublingual maintenance dose (one to three teaspoons per day) can help protect the body against falling back into bacterial disarray.

Got yeast?
Candida albicans is the most common type of yeast found in the human body. When left unchecked, Candida can become a very destructive fungus. Research confirms that the active ingredient trifecta of aloe vera juice, silver hydrosol, and probiotics support immunity, digestion, and elimination by targeting viruses and bacteria. Aloe also helps combat Candida overgrowth by balancing pH (which decreases yeast overgrowth in the large and small intestine) and by supporting intestinal regularity. I’ve found that silver, followed by a quality pre- and probiotic, easily helps to eliminate all pathogenic microflora, assisting the body on its journey back to perfect balance.

*Silver is preferable to antibiotics for many but not all conditions. Antibiotics have a lifesaving role in numerous medical conditions, but unfortunately they have been overused to the point of creating dangerous resistance within the microbial world. Please consult your doctor or pharmacist before stopping or starting any drug therapy.

Robert Scott Bell is a homeopathic practitioner and an expert in silver therapeutics. After using natural healing methods to overcome 24 years of chronic illness, he dedicated his life to revealing the healing power within us all. His podcast The Robert Scott Bell Show airs every weekday from 4 – 6 pm. Learn more at
By Marlene's Market & Deli 01 Oct, 2017
by Jerry Angelini, MS, LRC, LMT, Host Defense Education Director

It’s October already! The kids are back to school, sports, and extracurriculars. On top of the regular demands of work and home, parents are moving into high gear doubling as homework helpers, personal shuttle drivers, and more. Older children may be heading off to college as their parents support them through the uncertainty and feelings of anxiety that come along with this big step. Autumn is a time of major transition in so many different ways.

It’s also the last chance many will have at being outdoors before inclement weather settles in. But outdoor activities in autumn come with ragweed and leaf litter, which can mean more sneezing, itchy eyes, and general malaise. Stress and strain from all these changes can take their toll on our health as well.

So how do we not just manage all of these transitions, but flourish? You guessed it…mushrooms! Yes, mushrooms can help us rise to the challenges faced by our immune systems and support our brain power, mood, and energy.

As more people become familiar with how mushrooms help the immune system, it is important to recognize that the whole mushroom needs to be properly extracted or processed so that all of the important compounds can help our bodies. There are many polysaccharides in mushroom mycelium and fruit bodies that strengthen the activity of specific immune cells. Strong immune cells help us stay healthy throughout our lives, but especially during stressful ‘transitional’ times.

As the most dynamically alive part of the mushroom organism, the mushroom mycelium works to support a balanced immune response. This is especially helpful when we are exposed to environmental triggers like the change of seasons, pollen and dust or molds. Mycelia are skillful “conductors” for the “symphony” of immune system cells that help keep us healthy.

For a focus on immune support, blends of mushrooms are well regarded. Multiple mushroom formulas offer combinations that can synergistically support your immune system. At the kitchen table, you already know to choose a wide variety of vegetables, fruits, and whole foods to ensure balanced nutrient uptake. In the same way, choosing a properly processed multi-mushroom blend means you benefit from a diversity of nutrients.

Looking for more targeted support? More people are turning to mushrooms like lion’s mane and reishi to support memory and mood, and help manage stress while gently energizing the system. They can help us respond to the day to day challenges of our lives, but also those times of transition like back to school and change of seasons. These can be critical supports as we demand greater and greater brain power and adaptation especially during start of the school year for both students and parents.

Big days ahead this fall? You may be wondering how to stay energized all day long, without the negative impacts of sugar or coffee’s “caffeine crash.” Cordyceps to the rescue! Cordyceps mushroom helps support healthy oxygenation and blood circulation and is a natural, jitters-free way to keep you alert, awake and moving throughout your busy day.

As with any herb or supplement, look for organically grown mushrooms from trusted sources. To achieve maximum benefit, you need to choose mushroom ingredients grown with care and expertise, then properly processed. With mushrooms in your regimen, get ready to face all the challenges of the season and flourish!

*These statements have not been evaluated by the Food and Drug Administration.

Jerry Angelini is the Education Director for Host Defense. He earned his undergraduate and graduate degrees from Boston University, building a strong foundation in research and listening. Jerry gives scholastic and informational lectures including anatomy and physiology, herbal interactions, and psycho-educational topics. For more information, visit .
By Marlene's Market & Deli 01 Oct, 2017
by Valerie Villalobos

Health begins and ends in the cell. Our bodies have an estimated 60–100 trillion cells and, together, they are responsible for every physical and mental function from our heart rate to our imagination. Whatever our bodies do or do not do well depends upon the health of our cells.

Each and every one of the cells in our bodies is surrounded by a soft, pliable cell membrane, which protects the cell’s contents, integrates nutrients into the cell, and enables cells to communicate with each other. Those membranes require fat to keep them flexible and functioning properly. Omega-3 essential fats EPA and DHA support the cell membrane’s fluidity, flexibility and speed.

The term “omega-3” refers to a family of fatty acids. EPA and DHA are two critical omega-3s that have been shown to support heart and eye health, brain function, a healthy pregnancy, child development, joint and skin health, sports performance, and healthy metabolism.

Our bodies do not make EPA and DHA efficiently, therefore, we must consume these fats through our diet. The best direct source of EPA and DHA is cold-water, oily fish. Every day, in response to our environment, our bodies use these precious fats, and once used they must be replaced.

In reality, not all fish oil is created equal. When seeking high-quality fish oil, you should look for certain features that are particularly important: freshness, purity, potency, and form.

Making sure your fish oil supplement is fresh is important for taste and product efficacy. The primary reason people resist taking fish oil is fear of unpleasant taste and aftertaste. Higher freshness levels result in better tasting fish oil that doesn’t cause fish burps. Taste and smell are good indicators of freshness. An unpleasant fishy smell, taste or burps indicate that a product is rancid (oxidized). Rancidity reduces the efficacy of fish oil. This applies to liquid and capsule forms of supplementation. Test your fish oil capsules for freshness by biting into them!

Clean fish oil is also critical. Fish oil must be purified to eliminate trace amounts of heavy metals, pesticides and PCBs. A third-party product analysis can validate both purity and freshness. Pure fish oil also consists of one that contains non-GMO ingredients. Eurofins Scientific GeneScan Division, a worldwide consortium of testing laboratories, is an industry leader with over 20 years in GMO testing. It’s a Non-GMO Project accredited lab and is a trusted scientific option for non-GMO verification.

Potency is another key factor. How much omega-3 one needs depends on the individual’s unique nutritional requirements. To understand how much EPA and DHA is provided in the product, you must read the amounts of EPA and DHA on the back of the label, not the total omega-3 count on the front. EPA and DHA are the bioactive omega-3 fats that are responsible for benefits associated with the omega-3 fat family.

Finally, it’s important to choose supplements in triglyceride form, particularly when selecting a concentrate. Many concentrates are in an ethyl ester form, a form rarely found in nature. Research suggests that triglycerides are more stable, which protects these fats from oxidation. Lastly, scientific evidence suggests triglycerides have an absorptive advantage over ethyl esters.

Valerie Villalobos is the former educator for Nordic Naturals.
By Marlene's Market & Deli 01 Oct, 2017
by Jerome R. Black, founder of Herbs America and Maca Magic

Ancient Wisdom Prevail
Maca root was domesticated during the pre-Inca, Arcaicia Period sometime around 3800 BC, with primitive cultivars of maca being found in archaeological sites dating back to 1600 BC. It continued to be cultivated by the Incas centuries ago as a valuable, nutritious dietary staple and medicinal commodity.

Soon after the Spanish conquest in South America, the Spaniards found that their livestock were reproducing poorly in the highlands, and the local tribes recommended maca root. So remarkable were the results that the Spanish chroniclers wrote in-depth reports, saying that maca improved the reproductive health of their horses. It was considered so valuable that in 1572, the Chinchaycochas used maca for bartering, and colonial records indicate that tribute was demanded in the form of nine tons of maca.

For the Andeans today, maca root is still a valuable commodity that is frequently traded with communities at lower elevations for rice, corn, green vegetables and beans. It is also an important staple in the diets of the indigenous peoples, because it has the highest nutritional value of any food crop grown in the region.

Strength of Mountains – How Maca Helps Us Overcome
Often hailed as ‘Peruvian Ginseng’ – and considered a legendary adaptogen – maca root easily finds its home in the medicine cabinet while still being considered a whole food supplement. For an herb to be considered an adaptogen it must be a natural substance that is safe to the body and raises an individual’s ability to restore multiple body systems to equilibrium when disrupted by stress. The intelligence of this root works in harmony with the human body to help you maintain a balanced everyday rhythm while supporting your mind, body and spirit.

• Maca is known to promote healthy estrogen and progesterone levels. Research has shown that maca root contains no plant hormones, but its action relies on plant sterols, which are chemical triggers that help the body produce a higher level of hormones appropriate to the age and gender of the person taking it.

• It is believed to increase energy, stamina, and boost endurance in athletes. In the past, Spanish chroniclers noted that Inca warriors would consume boiled maca roots before battle to increase their strength, as well as using it to bolster their reserves for endurance activities. Today, it is still employed as a general tonic and fatigue fighter to counter lethargy, memory loss and other disorders resulting from depleted energy stores.

• Maca root has the highest source of nutrients growing in the Andean region. It’s known for its abundance of amino acids, complex proteins, antioxidants, vitamins, fatty acids, essential nutrients (especially iodine and iron), as well as carbohydrates.

So… how do I use it?
The delicious, malty-butterscotch flavors of maca will have you zinging and singing with inspiration of all the ways you can bring it into your everyday diet. In fact, the peoples of Peru sun-dry the roots to eat later in winter months by soaking and boiling them into meals. Today, you can easily blend maca root powder into a shake or smoothie, add an extra boost to your morning beverage, experiment with it in your favorite baking recipes, or explore the benefits of maca by way of capsules, extracts, and compound-formulas.

Jerome R. Black is the founder of Herbs America and Maca Magic. He was the first cultivator and distributor of live maca root in the United States, and began his own germplasm collections of maca in the Peruvian Andes in 1994. He is a published ethnobotanist with a history of traveling the world to work with a variety of plant species, as well as a seasoned lecturer, sharing with others his research in new and rare foodcrop development. For more information, please visit
By Marlene's Market & Deli 01 Oct, 2017
by Kim Ross, MS, CNS, CDN, IFMCP

While melatonin has long been known to aid in sleep, a myriad of other functions have now been realized over just the last decade of research. Additionally, the daily dose of melatonin and the form used in supplements has been questioned and further explored.

Melatonin, as a dietary supplement, comes in a variety of dosages from as high as 20mg to as low as 0.3mg. It is often synthetically produced from petro-chemicals or extracted from animal glands most often from bovine or porcine source; however, a bio-identical, non-synthetic, and vegan form now exists!

Melatonin is a naturally occurring hormone produced in the human body by the pineal gland and secreted into the blood stream. On average, the pineal gland produces between 0.1mg – 0.8mg of melatonin per day.1 This means in many cases, melatonin supplements are far exceeding the amount of melatonin needed for a healthy nights’ sleep which can cause nightmares, hangover and, waking in the middle of the night after just a few hours of sleep.

Melatonin and the Circadian Rhythm
Studies have looked at how shift work, particularly that including night work, may increase the risk of cancer and may aggravate gastrointestinal and cardiovascular disease, complicate pregnancy, and interfere with drug therapy.2 Multiple studies, opinions, and guidelines have suggested melatonin as a primary therapeutic for improved health and sleep of shift workers.3,4,5

One analysis about using melatonin for the treatment of primary sleep disorders looked at nineteen studies involving 1,683 individuals. Melatonin was significantly effective in reducing the time it takes to fall asleep as well as increasing total sleep time.6

Melatonin and Brain Health
Melatonin works as an antioxidant, combating free radicals that can cause oxidative damage to our cells. Melatonin, uniquely, can also cross the blood-brain barrier, making it one of the most potent antioxidants in the brain.7 Most substances, including antioxidants that we consume, do not cross this barrier. Yet, the wisdom of nature has provided us the ability to manufacture this defense mechanism and may in part explain its benefit in cognitive diseases.

In a small, pilot study of elderly patients with mild cognitive deficit, the ability to remember previously learned items improved along with a reduction in depression.8 A larger, longer-term study found patients with mild cognitive impairment scored better on the Mini Mental Status Exam and the Sleep Disorders Index when given melatonin.9,10

Melatonin and Immune Function
Melatonin has effects on the immune system, including some anti-carcinogenic properties. In 1991, Dr. Paolo Lissoni from Italy performed cancer research on patients with metastatic solid tumors and demonstrated that high doses of melatonin were effective in arresting tumor growth and improving quality of life markers.11 His group is considered the pioneers in this work and provided several reports on this dose throughout the 1990s with subsequent studies confirming his findings.

A recent study reported that melatonin is linked to the seasonal relapse rate in multiple sclerosis patients. The same research team also found that melatonin reduced immune cell production of inflammatory immune messengers and increases anti-inflammatory messengers.12

Melatonin can help with more than just sleep, especially at lower doses (0.3mg) that can be used safely, long-term with the unfavorable reactions from too high a dose that can cause nightmares and hangover.

Kim Ross is a Certified Nutrition Specialist (CNS) and Certified Dietician Nutritionist (CDN) with 9 years of experience in the nutrition industry. She is one of approximately 300 practitioners worldwide to receive the designation of an Institute of Functional Medicine Certified Practitioner (IFMCP). She operates a clinical practice, Functional Medicine by Kim Ross in New York, and serves as the Medical Education Manager for Natural Health International. Please visit for full list of references.
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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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