Floral Fantasy 73 by Theo Dupre

May Sales

25% off ALL Carlson Products
25% off ALL Twinlab Products
25% off ALL Country Life Products
20% off ALL Nordic Naturals Products
30% off ALL Tahiti Trader Products
25% off Udo's Choice Oils
29% off Lightlife Smart Dogs
30% off Triple Leaf Diet Teas
25% off Solgar Whey to Go Protein Powders
33% off Pamela's Gluten Free Cookies

News You Can Use

Lutien and Computer Eye Strain

In a recent study of 37 healthy subjects aged 22 to 30, researchers found that those who took 12 mg of lutein per day for 12 weeks had significant improvements in contrast sensitivity, which improved their ability to view computer screens with less strain, compared to those who took a placebo.  To read more, click here

The Benefits of Napping

Studies on sleep and the opinions of sleep experts are convincing: napping has value. People who nap generally enjoy better mental health and mental efficiency than people who do not.  To read more, and for tips for staying well rested, click here

Hidden Food Allergies May Be Culprit in Weight Gain

A new study reveals that hidden food allergies, or food sensitivities, are unique to each individual and can cause inflammatory diseases and an inability to lose weight.  To read more, click here.

Low GI Breakfast Helps Burn Fat
Want to get more out of your workout? You could try eating a breakfast of foods that rank low on the glycemic index (GI), a measurement of how easily the body converts carbohydrates into glucose (blood sugar).  To read more, click here.

Vitamin B12 Found to Help Oral Health
Researchers recently found that patients suffering from canker sores who took 1000 mcg of vitamin B12 per day for six months reported episodes that were 36% shorter than patients who took a placebo, as well as 60% fewer episodes per month.  To read more, click here.

Soy Reduces Prostate Cancer Risk
Researchers recently reviewed current research on soy and isoflavone consumption and found that soy intake reduced prostate cancer risk by 20% to 71%, depending on the amount of soy consumed. To read more, click here.

Fiber Intake Helps Weight Loss in Women

In a recent study of 252 women, researchers found that a daily 8-gram increase in fiber per 1000 calories consumed resulted in a nearly 5-pound weight loss during the study period.  To read more, click here.

Autism and GFCF Diets

Many parents have found a gluten and casein free diet helpful for their autistic children.

The idea behind treating autism with a gluten and casein free diet is based on the opioid hypothesis of what causes autism.  (An opioid is a chemical substance that has a morphine-like action in the body.)  This theory says defective enzymes in an autistic child’s intestines
allow completely undigested molecules of gluten and casein- from gluten containing grains and dairy products, respectively- to pass through the gut, causing opioid-like effects such as irritability, lack of social awareness, self-stimulation, and issues of attention.
Eliminating these foods as well as soy (another top allergen) for one month is usually sufficient to determine if dietary approach will help ease autistic systems.

In one study, 270 individuals, including 149 with autism, were fed the GFCF diet for one year.  Each of the study participants was assessed for behavioral and physiological measures by parents, physicians and some teachers.  Results showed an improvement in 81 percent of
autistic children within three months.

Click here to go to a page filled with success stories of autistic children switching to a GFCF diet.

Pass Questions

To send in a question to be answered in out monthly newsletter, send an email to passquestions@gmail.com.

Dear Pass,

My mother has been diagnosed with restless leg syndrome, and she has a terrible time sleeping through the night.  Is there anything you would recommend to help her?

Thanks,

Cindy

Dear Cindy,

Your mother certainly isn’t alone.  It is estimated that as much as 10% of the US population has restless leg syndrome (RLS).   RLS in a neurological condition that causes an itching/pulling sensation in the legs and an overwhelming urge to move them.  Symptoms get worse while resting, leading to many a sleepless night. 

Though the cause of restless leg syndrome is unknown, some experts feel there is a nutritional link.  Folic acid and magnesium are especially important for people with restless leg syndrome.  Also supplementing with antioxidants is important to address the free radical damage that is thought to accelerate RLS.

Magnesium, when taken daily, can help with muscle spasms and jerking.   If the body doesn’t have enough magnesium, it’s difficult for the muscles to relax.  It’s also been found that many people who suffer from RLS are deficient in folate (a B vitamin that regulates homocyctene), so adding some extra folate could be beneficial.

Also, since restless leg syndrome is a neurological condition, adding a high quality DHA supplement would be a good idea.  DHA, an omega-3 fatty acid, is found in high concentrations in the synapses of the brain.  Taking supplemental DHA can help with the smooth transition of messages between neurons in the brain, which can improve the symptoms of restless leg syndrome.

Since there is no known cure for restless leg syndrome, natural supplements like magnesium, DHA, as well as relaxing herbs like valerian can be very useful to help people with RLS to get a good night’s sleep.

Supplement Spotlight

Spotlight on Weight Loss

I thought May would be a good time to write about weight loss supplements as we think about warmer weather and shedding layers of clothes.  We decided to focus on three weight loss supplements- one
that is now well known (bitter orange extract), one that is a Pass favorite (CLA), and one that’s brand new (licorice oil).

Bitter Orange Extract
Bitter orange contains synephrine, which helps to break down body fat.   In one study, bitter orange extract increased energy expenditure by as much as 29% and also helped to increase resting metabolic rate (the rate that calories are burned).    People who took bitter orange also had an increased thermogenic response after eating.


CLA
CLA (or conjugated linoleic acid) is a fantastic weight loss supplement which helps to increase lean muscle mass and avoiding weight gain.  CLA has been the subject of many human trials with very favorable response.   One clinical trial showed that overweight people who used CLA without changing their diet or exercise regimen lost 9% of their body fat and had 2% increase in lean muscle mass compared to placebo.  Also, healthy subjects who took CLA and exercised 90 minutes, three times a week, had a 20% reduction in body fat.  CLA doesn’t work overnight, but if taken consistently and at a therapeutic dose (most studies recommend taking at least 3 grams of CLA a day), CLA can really do amazing things.

Licorice Flavonoid Oil
Licorice oil is a brand new weight loss supplement that has been shown in human and animal studies to optimize fat metabolism.  Licorice oil increases fatty acid breakdown and decreases fatty acid synthesis (in other words, it helps to break down the fat we have and stops the body from accumulating more body fat).  Licorice oil works by suppressing the body’s manufacturing of fat (lipogenesis) while enhancing the cells ability to breakdown fat (fat oxidation). 

Recipe Review

Lemony Bulgur with Asparagus and Spinach

From vegetariantimes.com

Rich in iron, healthful fats, and complex carbs, this versatile recipe is easily adapted to showcase fiber-rich vegetables throughout the seasons. Feel free to substitute green beans or sliced zucchini for the asparagus. Serve warm or chilled.

·         1 cup medium-grind bulgur

·         1/4 cup plus 1 tsp. olive oil, divided

·         3 cloves garlic, minced (1 Tbs.), divided

·         1lb. asparagus, cut into 1/2-inch pieces (2 cups)

·         1 10-oz. bag baby spinach, roughly chopped

·         2 Tbs. lemon juice

·         1 Tbs. grated lemon zest

·         1/3 cup chopped walnuts

·         8 leaves fresh basil, thinly sliced +

·         8 leaves fresh mint, thinly sliced +

+ If you can’t find fresh basil or mint, you can substitute one bunch of fresh chopped flat leaf parsley

1. Place bulgur in large bowl, and pour 3 cups boiling water over it; cover, and let stand 20 to 30 minutes, or until bulgur is tender. Drain, and set aside.

2. Meanwhile, heat 1 tsp. oil in skillet over medium heat. Add 2 tsp. garlic, and cook 1 minute. Add asparagus and 1/2 cup water. Cover, and cook 5 to 6 minutes. Add spinach, and cook 3 to 4 minutes, or until just wilted, tossing occasionally with tongs. Season with salt, if desired.

3. Whisk together remaining 1/4 cup oil with lemon juice, lemon zest, and remaining 1 tsp. garlic. Season with salt and pepper, if desired.

4. Fluff bulgur with fork. Fold in spinach mixture. Stir in walnuts, basil, mint, and olive oil mixture. 

Mac and Cheese (Gluten and Dairy Free)

From vegetariantimes.com

The “cheese” sauce is thickened with rice flour, making it both vegan and gluten free. This recipe was a winner the Vegetarian Times 2008 Restaurant Poll, and is a popular entrée at the kid-friendly Vita Café in Portland, Oregon.

• 2 1/2 cups plain soymilk
• 2 1/2 Tbs. white rice flour
• 1 1/2 Tbs. large flake nutritional yeast
• 1 1/2 tsp. low-sodium soy sauce
• 1 Tbs. granulated garlic
• 1 Tbs. granulated onion
• 2 Tbs. Earth Balance margerine, melted
• 1 tsp. yellow mustard
• 1 8-oz. pkg. rotelli (corkscrew) pasta

Whisk together soymilk, rice flour, yeast, soy sauce, granulated garlic, and granulated onion in saucepan. Simmer 4 minutes, or until thickened, whisking constantly. Whisk in margarine and mustard, and simmer 10 minutes more.

Cook pasta according to package directions. Drain, and toss with sauce.

Gluten-Free Vanilla Cake

From Living Without Magazine

MAKES ONE 2-LAYER CAKE

Vary the taste of this versatile recipe by replacing vanilla with a different gluten-free flavor extract, such as almond, orange or maple. See variations below. Frost with “Buttercream” Frosting.

1 cup (2 sticks) butter, margarine or Spectrum Organic
    Shortening
2 cups granulated sugar
4 large eggs, room temperature
2 teaspoons pure vanilla extract
3½ cups gluten-free All-Purpose Flour Blend + extra for     dusting
1 tablespoon + 1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon xanthan gum
1 teaspoon salt
1½ cups cow’s milk or rice milk, hot

1. Preheat oven to 350 degrees. Grease two 8- or 9-inch round cake pans and dust with gluten-free flour.
2. In the bowl of an electric mixer, beat margarine and sugar at high speed until light and fluffy, approximately 5 minutes. Lower speed to medium and add eggs, one at a time. Add vanilla and beat until fluffy again, scraping down bowl.
3. In a separate bowl or on a piece of waxed paper, sift together flour blend, baking powder, baking soda, xanthan gum and salt.
4. Add half the dry mixture to the sugar mixture and beat at low speed until combined. Add half the milk and blend. Then add remaining dry ingredients and milk. Mix on medium-low speed until smooth, approximately 2 minutes.
5. Divide batter equally between the two prepared pans. Bake in preheated oven for approximately 35 minutes or until done. Cool the cake for 20 minutes in pans. Then turn cake onto wire racks and cool completely before frosting.

Recipe by Diane Kittle.

Cake serves 16. Each serving contains 324 calories, 13g total fat, 5g saturated fat, 0g trans fat, 53mg cholesterol, 49g carbohydrate, 370mg sodium, 0g fiber, 3g protein.

TIP: This cake can be made egg free. Replace 4 large eggs with 6 tablespoons unsweetened applesauce mixed with 2 teaspoons baking powder + 4 tablespoons warm water mixed with 1 tablespoon gluten-free egg replacer.

Variations:

Coconut Cake
Substitute 1 tablespoon pure coconut extract for the vanilla; substitute coconut milk for milk of choice; then add ¾ cup coconut flakes (optional) to the cake batter, stirring until combined.

Lemon Cake
Substitute 2 teaspoons pure lemon extract for vanilla; reduce milk by ⅓ cup and add ⅓ cup fresh lemon juice; add 1 teaspoon fresh lemon zest to the batter when adding the eggs.

~

May’s Secret Sale Word is “How does your garden grow?”

May is the month for planting gardens- so hopefully our secret word will inspire you!

To save 10% off your next order say, “How does your garden grow?” at the cash register this month before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise.

For a guide for the best time to plant certain vegetables, click here.

The greatest gift of the garden is the restoration of the five senses.  ~Hanna Rion

Weather means more when you have a garden.  There's nothing like listening to a shower and thinking how it is soaking in around your green beans.  ~Marcelene Cox

I used to visit and revisit it a dozen times a day, and stand in deep contemplation over my vegetable progeny with a love that nobody could share or conceive of who had never taken part in the process of creation.  It was one of the most bewitching sights in the world to observe a hill of beans thrusting aside the soil, or a rose of early peas just peeping forth sufficiently to trace a line of delicate green.  ~Nathaniel Hawthorne, Mosses from and Old Manse

Circles in the Sky by Megan Aroon Duncanson

April Sales

All Solaray Products are 20% off

All Udo’s Oils are 20% off

All Ecover Products are 30% off

All Cafe Altura Free Trade Coffees are 30% off

All Vans Frozen Waffles are 30% off

All Tofutti Refrigerated Products are 30% off

Earth Day Sale!

To celebrate Earth Day, all of our natural household cleansers will be 20% off on Wednesday, April 22^nd.  As an added bonus, if you bring your own canvas bag on Earth Day, you’ll receive 20% off all vitamins and health and beauty products you purchase (not including sale items).

Free Health Lecture

On Saturday, April 25^th at 10am Dr. Jeremy Schiermeyer will be giving a health lecture at Pass Health Foods.  Call for more information and to make your reservation.

News You Can Use

Pesticides in Produce: A Shoppers Guide

People can lower their pesticide exposure by almost 80 percent by avoiding the top twelve most contaminated fruits and vegetables and eating the least contaminated instead.   To read more about which foods have the most (and least) pesticides, click here.

Soy Supplementation and Menopause
A recent study presented at the North American Menopause Society's annual meeting showed that a soy supplement was as effective as prescription estrogen for relieving hot flashes, muscle pain and vaginal dryness.  To read more, click here.

Calcium Lowers Digestive Cancer Rates

A new study from the National Cancer Institute found that incidence of digestive cancer decreased in men and women who took supplemental calcium.  To read more, click here.

Hibiscus Tea May Be Perfect Remedy after Stressful Day
Hibiscus tea has been found to be relaxing and helpful for lowering stress-induced high blood pressure.  To read more, click here.

Vitamin D and Memory Decline: A Possible Link?
In a recent study of adults aged 65 and older, researchers found that higher vitamin D status was associated with lower cognitive decline.  To read more, click here.

Corn Syrup and Insulin Resistance

A new study in found that a diet high in high-fructose corn syrup, a sweetener found in most sodas and many other processed foods, promotes insulin resistance (a precursor to diabetes).  To read more, click here.

CoQ10, Vitamin E and Selenium Help Skin Health
Researchers recently found that patients with severe forms of psoriasis who took CoQ10, vitamin E, and selenium for one month reported a decrease in the severity of their condition, compared to those who did not take the supplements.  To read more, click here.

Vitamin E and Migraines

In a recent study of 72 women with menstrual migraines, researchers found significant differences in pain severity and functional disability between those who took 400 IU of vitamin E per day and those who took a placebo.  To read more, click here.

*Pass Questions*

Pass Questions is a new section of our newsletter where we will answer questions for people that write in.  To have a question answered for Pass Questions, send us an email at passquestions@gmail.com

Dear Pass,

Is there anything that would improve thinning hair in women?  I've been diagnosed with androgenic alopecia and am devastated by the amount of hair I have lost in the past few months.

Thanks,

Donna

Dear Donna,

Androgenic alopecia is caused by an excess of androgens.  Androgens are male hormones (such as testosterone). All women produce a small amount of male hormones in tissues including the ovaries, although some women can produce an excess amount, which can cause problems- androgenic alopecia being one of them.

One of the most promising herbal medicines for baldness is an herb known as saw palmetto.   Studies have shown that saw palmetto is an effective anti-androgen, which inhibits the action of testosterone, the hormone primarily responsible for female hair loss.   

Also, animal studies have shown that alopecia is sometimes tied to deficiencies of certain essential fatty acids. While there's no evidence that evening primrose oil will reverse any type of baldness in humans, it's important to remember that evening primrose oil is one of the richest natural sources of gamma-linolenic acid, an essential fatty acid long recognized for its role in skin health.

Finally, biotin, a B vitamin, is probably the most well known vitamin for hair loss.  It is essential to not only strengthen and grow hair, but it also plays a major role in the overall health of skin and nails.

I hope that helps!  Stop by the store and we'll be happy to help you further.

Dear Pass,

I’ve had eczema for years.  Sometimes it will be totally under control and then will flare up out of nowhere.  Is there anything natural that I could do to help keep it under better control?

Thanks a lot,

Michael

Dear Michael,

Eczema effects up to 31 million Americans with dry, thick, scaly skin; itching; and crusty red bumps or sores.  It has a variety of triggers that can set it off- stress, food allergies, candida, an over stimulated immune system, poor digestion, and others.  While eczema is not a well defined, it appears to be an inflammatory condition rather than just dry skin.

Since the skin is the body’s largest detoxifying organ, skin conditions such as eczema can be the result of internal problems manifesting themselves in the skin.  Unknown food allergies such as a sensitivity to dairy foods or wheat can sometimes cause eczema to flare up.  For determining food allergies, a food rotation diet may be beneficial, where a person would eat related foods and then wait at least four days before eating them again.  Stress is also a big factor for people suffering from eczema, and relaxation techniques like deep breathing, aromatherapy, stretching and positive visualization can be helpful.

Adding essential fatty acids like omega 3 fish oils are another good idea.  Fish oils help reduce inflammation as well as helping to lubricate the skin from the inside out.  Studies have shown that people with eczema are usually deficient in essential fatty acids like omega 3s, so it’s especially important to add them back into the diet through a good quality fish oil supplement.

Another helpful supplement for people with eczema are probiotics, or “good bacteria”.  Taking a probiotic supplement can help with digestion as well as candida or overgrowth of yeast in the body which is a common trigger for eczema.  Finally, something for use topically, such as a cream rich in borage oil (a source omega 6 fatty acids) can be especially healing to the skin. 

Spotlight on Whole Body Cleansing

Just as a car needs regular maintenance to function properly, the body needs regular detoxification and cleansing.   There’s so much in our environment that burdens our body, our body’s natural detox system needs assistance in getting rid of it.   Cleansing our bodies is like changing the oil in a car- it’s something you need whether you think you do or not.  Research shows the average American is exposed to over 100,000 different chemicals, 25% of which are hazardous to human health.  Cleansing is an initial line of therapy for maintaining a healthy body since chemical buildup can lead to a host of health problems, including autoimmune disorders, fatigue, weight gain, fibromyalgia, and hormonal imbalances.

Toxins are often stored in fat cells, so the more fat you have, the more toxins you retain.  When the body’s fat stores are clogged with chemicals, it can be hard to lose weight, making a cleanse a great start to a weight loss regimen.

Most people are familiar with colon cleanses, but a whole body cleanse takes it to the next level, combining colon cleansing herbs with herbs for detoxifying the liver and blood; as well as fiber to soak up toxins, scrub the intestines, and create bulk in stool.

We especially recommend Renew Life’s Organic Total Body Cleanse.  It’s a gentle and effective two week program consisting entirely of capsules taken morning and evening (so no strange fiber liquids to drink).  

Another important thing to think about when trying to detox your body is reducing the chemicals you’re exposed to on a daily basis.  An easy way to do this is to switch from conventional household cleansers to natural, earth friendly cleansers.  We have a huge variety of different household cleansing products at Pass Health Foods, and I promise that once you make the switch you’ll never look back! 

Recipe Review

Asian Coleslaw

From drweil.com

Cabbage is full of nutrients including vitamin C and indoles, important cancer-fighting compounds. In addition, red cabbage also contains anthocyanins, the purple pigment with strong antioxidant activity commonly found in blueberries. In the winter months, cabbage is an abundant nutritional resource when other fresh produce is either expensive or unavailable. This recipe calls for a lot of salt, but it is used in this dish to soften the cabbage. Then it is thoroughly rinsed off so the recipe doesn't provide too much sodium. This coleslaw is colorful and makes a delightful accompaniment to any meat, fish or vegetarian main dish. The garnish of minced scallions and toasted sesame seeds brings out the flavor of the slaw and adds additional crunch.

Food as Medicine
When cabbage is sliced or chopped, anti-carcinogenic compounds called glucosinolates are formed, but cooking denatures the enzyme that creates these compounds, stopping their production. So to maximize its healthful properties, cabbage should be eaten raw (as in this recipe) or cooked for less than five minutes.

  Ingredients

1 medium head green cabbage
1 medium head red cabbage
3 tablespoons sea salt
3 large carrots
1/4 cup minced scallions
1 tablespoon toasted sesame seeds

Dressing:
2/3 cup unseasoned rice vinegar
1/4 cup light brown sugar
1 1/2 tablespoons dark-roasted sesame oil

  Instructions

1. Discard the outer leaves of cabbages. Cut heads in quarters; remove and discard cores. Slice cabbage thinly or shred in a food processor. Layer the cabbage in a large bowl with the sea salt. Toss to distribute salt evenly and let cabbage sit for 1 hour to soften.

2. Meanwhile, peel the carrots and grate them into thin shreds.

3. Drain off any liquid produced by the cabbage and rinse the cabbage well in several changes of cold water to remove excess salt. Taste the cabbage; if it is still too salty, rinse it again.

4. Add carrots to the cabbage and mix well.

5. Whisk the rice vinegar, brown sugar and sesame oil together in a small bowl.

6. Pour the dressing over the cabbage and mix well. Let chill. Garnish with minced scallions and toasted sesame seeds before serving.

Roasted Potatoes & Carrots W/ Mushrooms

From myvegancookbook.com

These roasted potatoes and carrots with mushrooms are my replacement for roast beef baked with carrots and potatoes. You get the same delicious flavor without the meat.

Even better topped with your favorite vegan sour cream.

Servings:5. Per Serving (1/5 of the recipe): 384 Calories, 6g Fat, 76g Carbohydrates, 10g Protein, 10g Fiber, 9g Sugar.

• 5 Large Unpeeled, Idaho Potatoes, Quartered
• 5 Large Carrots, 2 Inch Pieces, Sliced Diagonally
• 1 Large Onion Quartered
• 1 8oz. Box Portabella Mushrooms, Sliced In Half
• 3 Cloves Garlic, Sliced
• 1 Tablespoon Crushed Dried Rosemary
• 2 Tablespoons Extra Virgin Olive Oil
• 1 Cup Water
• 1/4 Cup Light Soy Sauce
• Salt & Pepper (to taste)

Preheat oven to 425 degrees.

Toss all ingredients together and put in a 12 X 12, 2 inch deep pan. Cover with tin foil and cook for 45 minutes. Uncover and cook for about 15 more minutes.

Agave Sweetened Carrot Muffins

From nowfoods.com

Adapted from Country Living Magazine, January 2009

Whole wheat flour and shredded carrots make this muffin as healthy as it is delicious.

1 1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 1/2 tsp. cinnamon
1 tsp. baking powder
1 tsp. baking soda
1/4 tsp. salt
4 carrots
2 large eggs
1/3 cup dark brown sugar
1 tsp. vanilla extract

1/2 cup agave nectar

1/3 cup extra-virgin olive oil

Heat the oven to 375 degrees F. Line 16 standard-size muffin pan cups with baking papers and set aside. Whisk together the flours, cinnamon, baking powder, baking soda, and salt in a large mixing bowl. Finely grate the carrots and stir together with the remaining ingredients. Stir the carrot mixture into the flour mixture. Divide the batter evenly between the baking cups and bake until a skewer inserted into the muffin center comes out clean, about 25 minutes. Immediately remove the muffins from the pan and cool completely on a wire rack.

Makes 16 muffins.

Nutrition per Muffin: Calories: 162, Protein: 2.7g, Fat: 5.4g, Carbohydrate: 26.9g, Fiber: 1.4g, Sodium: 161.5mg, Cholesterol: 22.5mg

Simple Asparagus Soup

From the Meatout Mondays Newsletter

Asparagus is one of the most nutritious foods on earth, prized for its medicinal properties for nearly 2,000 years! It can be served hot or cold and tastes delicious roasted, steamed, or sautéed. Here’s a delectable asparagus soup recipe that’s quick and easy to prepare and sure to satisfy.

Ingredients:

2 bunches (3 lbs.) of asparagus
4 tsp. powdered vegetable broth or 2 bouillon cubes
4 ½  cups water
2 medium onions, finely chopped
6 cloves garlic, pressed or minced
1/2 cup raw cashews
salt & white pepper (to taste)

Directions:

1. Cut off the stems of asparagus (about 1 inch) and discard.
2. Cut off two inches of the asparagus tips and simmer (tips only) over low heat in one cup of boiled water for about 3 minutes. Remove from heat, set aside, and save with liquid.
3. In a 4-quart saucepan, add onions, remaining asparagus stalks, garlic, onion, seasonings, water, and the liquid from the asparagus tips.
4. Simmer, covered, for 20 minutes, or until asparagus is tender.
5. Puree soup in a blender in small batches; in final batch, add and puree cashews.
6. Return to saucepan; thin with water if necessary (up to 2 cups); heat and serve with tips.

April’s Secret Sale Phrase is “Reduce, Reuse, Recycle”.

Earth Day is April 22^nd, and our secret word goes along with that.  To save 10% off your next order say, “Reduce, Reuse, Recycle” at the cash register during April before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise.

For easy tips on how to reduce, reuse, and recycle, click here. 

~

"The air is like a butterfly
With frail blue wings.
The happy earth looks at the sky
And sings."
-   Joyce Kilmer, Spring

Collage by Elena Ray

February Sales

25% off ALL Solaray Products

25% off All Pure Essence Labs Products

February Events

On Thursday, February 12^th from 5:30-6:30, we will be having Dr. Philippa Norman MD, a brain health expert, at the store to answer questions about brain health and Alzheimer’s Prevention.

She will also be holding several Brain Health Seminars in February and March which we at Pass Health Foods highly recommend.  Please visit her website, www.HealthyBrainForLife.com for more information.

News You Can Use

Vitamin D and Mental Health

Increasing Vitamin D levels can help stave off the mental decline that can affect people in old age, a study has suggested.  To read more about the study, click here.

Hypertension Medications May Cause Diabetes by Depleting Potassium Levels

A recent study found that the high blood pressure medication thiazides increases the risk of diabetes by 107%, but maintaining adequate possasium levels mediates this risk.  To read more about the study, click here.

Broccoli Antioxidant Found to Help Lung Health

A recent study on mice found that those exposed to cigarette carcinogens who were fed Indole-3-Carbinol had significantly less tumor growth than those who were fed placebo.   To read more about the study, click here.

Wine, Tea, Chocolate Improve Mental Performance in Elderly

A new study reveals that a moderate diet rich in wine, tea and chocolate enhances cognitive performance in the elderly.    To read more about the study, click here.  

Zinc May Help Lung Health in Children

A recent study showed that zinc my help protect children against lung infection caused by the Streptococcus, which is the most common cause of childhood pneumonia.   To read more about the study, click here.  

Antioxidants Provide Chronic Pancreatitis Pain Relief

Antioxidant supplementation was found to be effective in relieving pain and reducing levels of oxidative stress in patients with chronic pancreatitis, according to a new study in Gastroenterology (January 2009).   To read more about the study, click here.  

Supplement Spotlight

Olive Leaf

Olive Leaf is a favorite supplement of mine due to its twin benefits- promoting heart health (by lowering blood pressure and cholesterol) and boosting the immune system.

Olive Leaf and the Immune System

Research has demonstrated olive leaf as beneficial for treating conditions caused by virus, retrovirus, bacteria, and fungi, while promoting healthy cell replacement.  One of the things that makes olive leaf superior to convesntional antibiotics is that it destroys only the bad bacteria while protecting the good.  

Medical research suggests that when Oleuropein is taken orally, it searches out and "inactivates" the bacteria. It does this by dissolving the outer lining of the infectious germs and then it penetrates the infected cells, thus inhibiting the replication of the bacteria.

Olive leaf also appears to be a true antiviral compound.  It has the ability to interfere with critical amino acid production for viruses, containing viral infection by inactivating viruses through preventing virus budding or assembly.  It also has the ability to penetrate infected cells and stop viral replication there.

Olive Leaf and Heart Disease, High Blood Pressure, and Cholesterol

The powerful antioxidant properties in olive leaf help protect the heart and circulatory system from free radical damage.   Studies have also shown that olive leaf extract can significantly inhibit the oxidation of LDL cholesterol which has been connected to various heart problems.  Other exciting findings have demonstrated olive leaf’s effectiveness in lowering blood pressure.  One recent study measured the effect of supplementation of 1000mg of olive leaf a day for eight weeks.  At the end of the study the researchers reported a significant reduction in blood pressure for the persons receiving the high-dose supplement, compared to the placebo.   

Other studies have found olive leaf beneficial for treatment and support of chronic fatigue syndrome, fibromyalgia, the herpes virus, and persistent yeast infections.

            -Information from this article was primarily gathered from Prescription for Herbal Healing by Phyllis Balch, CNC

Recipe Review

Creamy Vegan Broccoli Soup

From the Meatout Mondays newsletter

Winter is the perfect time to enjoy hearty soups and stews. This simple soup is adapted from a recipe of vegan cookbook author, Nava Atlas. The vegetables, beans and soymilk team up for a satisfying dish that’s loaded with vitamins, minerals, and micronutrients. It’s also a great source of cholesterol-free protein and fiber. If you're feeling adventurous, use this as a basic recipe and enhance its flavor with carrots or your favorite veggies.

Ingredients:

1 ½ Tbs. vegetable oil
1 onion, coarsely chopped
2-3 broccoli crowns, coarsely chopped
1 vegetable bouillon cube (1 Tbs. powder)
1 15-oz. can white northern beans*, drained & rinsed
Soy or rice milk, as needed (about 2 cups)
1/2 tsp. dried dill
salt & pepper (to taste)

*Also works well with cannellini beans or 1 14-oz tub soft tofu.

Directions:

1. Heat oil in large pot and add onion; sauté over medium heat until golden, about 5 minutes.
2. Add broccoli, bouillon cube, and 2 cups water; cover and simmer until broccoli is tender but not overcooked, about 8-10 minutes.
3. Transfer mixture in saucepan to food processor and add beans (Note: be very careful because heat from mixture will build up in the food processor; be sure to hold the top on securely with two hands); puree until smooth, then transfer back to saucepan.
4. Add enough soy or rice milk to give the soup a medium-thick consistency; stir in dill and season with salt and pepper.
5. Cook over very low heat for 5 minutes, then serve.

Creamy Vegan Shell Pasta with Spinach

From myvegancookbook.com

This recipe was inspired by the manicotti stuffed with cheese and spinach. The difference is this dish is quicker and less cumbersome and of course vegan. I hate trying to get the cream inside the manicotti noodle. I guarantee if you work really fast this dish will be finished and on the table in less than 15 minutes.

Servings:6. Per Serving (1 Heaping Cup): 385 Calories, 8.50g Fat, 64g Carbohydrates, 15g Protein, 4g Fiber, 2.50g Sugar.

Ingredients:

• 1 16oz. Box of Shell Pasta, Cooked and Drained
• 1 Cup Cooked & Well Drained Frozen Spinach
• 1/2 Cup Blanched Slivered Almonds
• 1/2 Cup Drained & Pressed Firm Tofu
• 1/2 Cup Soy Milk
• 1 Tablespoon Lemon Juice
• 1 Teaspoon Red Wine Vinegar
• 1/2 Tablespoon Canola Oil
• 1 Teaspoon Onion Powder
• 1/2 Teaspoon Salt
• Pepper to taste

Directions:

In a blender put the almonds, tofu, soy milk, lemon juice, vinegar, canola oil, salt, onion powder and blend until completely smooth.

Mix creamy mixture with the spinach and noodles, sprinkle with pepper and serve.

Winter Vegetable Medley Wrap

From the Meatout Mondays newsletter

Vegetables are nutritious super foods. High in fiber, they offer a rich source of vitamins, minerals, antioxidants, and other important nutrients that help protect the body against cardiovascular disease and cancer. Here’s an easy, colorful wrap for lunch at school or work, or even a quick satisfying dinner. Feel free to add your favorite veggies and garnish with lettuce.

Ingredients:

1 cup broccoli florets
1 cup cauliflower florets
1 cup chopped carrots
1 Tbs. lemon juice
¼ - ½ tsp. salt
dairy-free tortilla wraps
hummus (to taste)
sunflower seeds (to taste)

Directions:

1. In a food processor, roughly chop broccoli, cauliflower, and carrots into a slaw; sprinkle with lemon juice and salt and mix.
2. Lay out a tortilla, spread with hummus, place desired amount of slaw over hummus, and top with sunflower seeds; wrap it up, eat, and enjoy.

Gluten-Free Blueberry Corn Muffins

From epicurious.com

• 2 tablespoons tapioca flour plus 2 tablespoons for dusting pan
• 1 1/4 cups finely ground yellow cornmeal
• 2/3 cup white rice flour*
• 1/4 cup cornstarch
• 1 tablespoon plus 1 1/2 teaspoons sugar
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon fine sea salt
• 8 tablespoons unsalted butter, melted
• 1/2 cup whole milk
• 1/4 cup plus 2 tablespoons pure maple syrup
• 4 large eggs
• 1 cup fresh or frozen (unthawed) blueberries (about 5 ounces)

*Be sure to use white rice flour; brown will result in gritty muffins.

Directions:

Position rack in lower third of oven and preheat to 400°F. Butter muffin pan and lightly dust with tapioca flour, knocking out excess.

In large bowl, whisk together tapioca flour, cornmeal, rice flour, cornstarch, sugar, baking powder, baking soda, and salt.

In medium bowl, whisk together butter, milk, maple syrup, and eggs.

Using wooden spoon, stir wet ingredients into dry ingredients until fully combined. Gently fold in blueberries.

Divide batter among muffin cups, filling each cup 3/4 full. Bake until tops are domed and feel springy to the touch, and toothpick inserted in center comes out clean, about 15 minutes. Let cool in pan 5 minutes, then turn out onto wire rack.

In honor of Joanne and Theresa’s Birthdays (both of which are this month):

February’s Secret Sale Word is “Happy Birthday”.

To save 10% off your next order say, “Happy Birthday” at the cash register during February before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise.

~

"Surely as cometh the Winter, I know
There are Spring violets under the snow."
-   R. H. Newell

"Every gardener knows that under the cloak of winter lies a miracle ... a seed waiting to sprout, a bulb opening to the light, a bud straining to unfurl.  And the anticipation nurtures our dream."
-   Barbara Winkler

News You Can Use

Grape Seed Extract Benefits Heart Health

In a recent review of scientific literature on the effect of grape seed extract on heart health, researchers found that grape seed extract decreased oxidized LDL cholesterol in patients with high chlolesterol and also helped regulate irregular heartbeats.

Read Entire Article

Vitamin E in Combination with Selenium Shown to Induce Self-Destruction of Human Prostate Cancer Cells

In a recent study on prostate cancer cell lines, researchers found that vitamin E and selenium together produced about a 30% decrease in cancer cell growth.
Read Entire Article

B-Vitamins Help Overall Cell Health in Women Over 65

In analyzing data on nearly 5,500 women from the Women's Antioxidant and Folic Acid Cardiovascular Study, researchers found a 25% reduced risk of total invasive cancer and a 38% reduced risk of breast cancer among women 65 years or older who took vitamin B.

Read Entire Article

Physical Activity May Improve Cognitive Function in Older Adults at Risk for Alzheimer's Researchers recently found that study participants with memory problems (but no dementia) who received a 24-week home-based program of physical activity and a behavior intervention program scored better on Alzheimer Disease assessment measurements than participants who did not receive physical activity educational materials.

Read Entire Article

Vitamin D May Benefit Thyroid Health

In a recent study on mice, researchers found that mice who were fed a diet deficient in vitamin D developed persistent hyperthyroidism, but mice who were fed a diet with vitamin D did not develop this condition.
Read Entire Article

Niacin May Benefit Mental Health

In a study on mice, researchers found that those who were fed niacin for four months performed 33% better on tests that use a part of the brain that deteriorates during Alzheimer Disease than those who were not fed niacin.
Read Entire Article

Trans Fats and Infertility

In an eight-year study involving 18,555 premenopausal women without a history of infertility who attempted a pregnancy or became pregnant, results indicate that the consumption of trans fats may increase the risk of ovulatory dysfunction.  For each 2 percent increase of calories obtained from trans fats, instead of other fats and oils, women were calculated to have a 79 percent increase risk of infertility.

Supplement Spotlight

*The Pass Supplement Awards*

Each January we list the best supplements of the year, so without further ado, here are our picks for 2009:

The Winner in the Multivitamin Category:

Pure Pure Essence Labs One 'n' Only, One Daily Men's and Women’s Multiple

For a one a day multivitamin, Pure Essence Labs Men’s and Women’s’ One 'n' Only is really the best.  In addition to a full complement of food based vitamins and minerals, One 'n' Only has enzymes, bioflavanoids, immune boosting herbs, antioxidants, green foods and more.  The women’s formula has herbs like chasteberry and red raspberry help balance hormones, and the men’s formula has several herbs for prostate health. 

The Winner in the Cleansing and Detoxifying Category:

Renew Life’s Organic Total Body Cleanse

This is one of the most complete cleansing kits on the market.  The Organic Total Body Cleanse includes three products- a herbal cleansing formula containing 16 different cleansing herbs, a fiber formula to help bind the toxins that are released and to cleanse the colon, and finally, a gentle nighttime laxative formula to further cleanse the colon and remove toxins from the body.   It’s a two week cleanse that is both gentle and remarkably effective.  Best of all, it’s easy to take, consisting of capsules taken morning and night (no messy powders to drink).

The Winner in the Bone Health Category:

Jarrow’s Bone Up

If you are serious about bone health, this is the supplement for you.   Jarrow’s Bone Up contains calcium in the form of microcrystalline hydroxyapatite, the exact form our own bones are made of.  It also has more bone enhancing vitamins and minerals than any other product we carry, including 1000IU of vitamin D3 as well as MK-7 (the best absorbed form of vitamin K2).  Bone Up’s capsules are small, so anyone can take them, including the elderly or others with difficulty swallowing.

The Winner in the Sleep Aid Category:

NOW’s Night Time Herbs

Night Time Herbs is a mix of high potency extracts of valerian, passionflower, and hops which work together very effectively to calm the body and mind so you can sleep.   This category is hard to choose a winner since we have so many great sleep formulas, but Night Time Herbs is really a stand out product.

The Winner in the Brain Function Category:

Source Naturals’ Phosphatidyl Serine

Phosphatidyl Serine is one of the most researched and effective supplements for increasing brain function and memory for all ages.  There have been studies showing its effectiveness ranging from children having trouble concentrating, college students in learning retention, as well as help with dementia and Alzheimers.

The Winner in the Best New Product Category:

Barlean’s Omega Swirl Strawberry Bananna Flax Oil and Lemon Zest Fish Oil

Truly, I can’t rave about these products enough.   We all know how beneficial flax and fish oil are for us, but many people don’t like the taste of flax oil or balk at the idea of taking several softgels of fish oil.  Barlean’s Omega Swirl oils are the answer.   Both oils are absolutely delicious tasting.  I had a customer remark how she saves the Omega Swirl Strawberry Bananna Flax Oil for after dinner because it tastes “just like dessert”.   We are so sure you’ll love the taste of these oils that we have bottles opening for a sample anytime.  Next time you stop in the store, ask for a taste of Barlean’s Omega Swirl oils- you’ll be hooked! 

Recipe Review

Quinoa Chard Pilaf

From allrecipes.com

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 cups uncooked quinoa, rinsed
• 1 cup cooked or canned (and rinsed) lentils
• 8 ounces fresh mushrooms, chopped
• 1 quart vegetable broth
• 1 bunch Swiss chard, stems removed

DIRECTIONS

1. Heat the oil in a large pot over medium heat. Stir in the onion and garlic, and saute 5 minutes, until onion is tender. Mix in quinoa, lentils, and mushrooms. Pour in the broth. Cover, and cook 20 minutes.
2. Remove the pot from heat. Shred chard, and gently mix into the pot. Cover, and allow to sit 5 minutes, or until chard is wilted.

Vegan Lemon Poppy Scones

From allrecipes.com

• 2 cups all-purpose flour
• 3/4 cup white sugar
• 4 teaspoons baking powder
• 1/2 teaspoon salt
• 3/4 cup margarine
• 1 lemon, zested and juiced
• 2 tablespoons poppy seeds
• 1/2 cup soy milk
• 1/2 cup water

DIRECTIONS

1. Preheat the oven to 400 degrees F (200 degrees C). Grease a baking sheet.
2. Sift the flour, sugar, baking powder and salt into a large bowl. Cut in margarine until the mixture is the consistency of large grains of sand. I like to use my hands to rub the margarine into the flour. Stir in poppy seeds, lemon zest and lemon juice. Combine the soy milk and water, and gradually stir into the dry ingredients until the batter is moistened, but still thick like biscuit dough. You may not need all of the liquid.
3. Spoon 1/4 cup sized plops of batter onto the greased baking sheet so they are about 3 inches apart.
4. Bake for 10 to 15 minutes the preheated oven, until golden.

Delicious Gluten Free Pancakes

From allrecipes.com

• 1 cup rice flour
• 3 tablespoons tapioca flour
• 1/3 cup potato starch
• 4 tablespoons dry buttermilk powder
• 1 packet sugar stevia
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon xanthan gum
• 2 eggs
• 3 tablespoons canola oil
• 2 cups water

DIRECTIONS

1. In a bowl, mix or sift together the rice flour, tapioca flour, potato starch, dry buttermilk powder, stevia, baking powder, baking soda, salt, and xanthan gum. Stir in eggs, water, and oil until well blended and few lumps remain.
2. Heat a large, well-oiled skillet or griddle over medium high heat. Spoon batter onto skillet and cook until bubbles begin to form. Flip, and continue cooking until golden brown on bottom. Serve immediately with condiments of your choice.

Amazing Brown Rice Salad

From allrecipes.com

• 2 cups water
• 1 cup brown rice
• 1/4 cup diced red onion
• 1/2 cup diced celery
• 1/4 cup dried cranberries
• 1/2 cup balsamic vinaigrette salad dressing
• 1 tablespoon sugar

DIRECTIONS

1. In a saucepan, bring water to a boil. Stir in rice, cover, and reduce heat to low. Simmer for 45 to 60 minutes, or until done.
2. Transfer rice to a serving bowl, and stir in onion, celery, cranberries, salad dressing and sugar. Cover, refrigerate, and serve cold.

Baked Tofu Bites

From allrecipes.com

• 1 (16 ounce) package firm or extra firm tofu (refrigerated tofu tastes best)
• 1/4 cup soy sauce
• 2 tablespoons maple syrup
• 2 tablespoons ketchup
• 1 tablespoon vinegar
• 1 dash hot sauce
• 1 tablespoon sesame seeds
• 1/4 teaspoon garlic powder
• 1/4 teaspoon ground black pepper
• 1 teaspoon liquid smoke flavoring

DIRECTIONS

1. Preheat oven to 375 degrees F (190 degrees C). Lightly spray a non-stick baking sheet with oil.
2. Slice tofu into 1/2-inch slices, and gently press excess water out of tofu. Cut sliced tofu into 1/2-inch cubes.
3. In a bowl, stir together the soy sauce, maple syrup, ketchup, vinegar, and hot sauce. Stir in sesame seeds, garlic powder, black pepper, and liquid smoke. Gently stir tofu cubes into sauce. Cover, and marinate at least 5 minutes.
4. Place the tofu on the baking sheet in a single layer. Bake in a preheated oven for 15 minutes. Turn tofu, and bake until the tofu turns golden brown, about 15 minutes more.

January’s Secret Sale Word is “Resolution”!

To save 10% off your order this month say, “resolution” at the cash register before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise

~

“We will open the book.  Its pages are blank.  We are going to put words on them ourselves.  The book is called Opportunity and its first chapter is New Year's Day.”

  ~Edith Lovejoy Pierce

"Bare branches of each tree
on this chilly January morn
look so cold so forlorn.
Gray skies dip ever so low
left from yesterday's dusting of snow.
Yet in the heart of each tree
waiting for each who wait to see
new life as warm sun and breeze will blow,
like magic, unlock springs sap to flow,
buds, new leaves, then blooms will grow."
-   Nelda Hartmann, January Morn

"To read a poem in January is as lovely as to go for a walk in June."
-  Jean-Paul Sartre

Be Well!

This month's focus is on stress and mood boosting supplements.

News You Can Use

Omega-3 and Bipolar Disorder

In an analysis of seven studies on the role of omega-3 fatty acids in Bipolar Disorder, researchers found that in studies in which both EPA and DHA was given to patients, there was a statistically significant improvement in bipolar symptoms.
Read Entire Article

Vitamin E Lowers Lung Cancer Risk

According to a new study from researchers at the University of Texas M.D. Anderson Cancer Center, increasing vitamin E intake may decrease the risk of lung cancer by over 50 percent.

The study found vitamin E, taken in the alpha-tocopherol form, was associated with consistent and independent reductions in lung cancer risk. Other forms of the vitamin did not have any effects on their own.

Read Entire Article

Quercetin Helps with Lung Health after Exercise

In a recent study on mice, researchers found that those who were fed quercetin were less susceptible to respiratory infection following exercise stress than mice who were not fed quercetin.
Read Entire Article

Iron Deficiency During Pregnancy Affects Mental Health in Offspring

Researchers recently found that the children of mothers who had blood iron levels less than 10 grams per deciliter during pregnancy had a 400% increased risk of schizophrenia compared to the children of mothers with blood iron levels of 12 grams per deciliter.

Read Entire Article

Resveratrol May Help with Liver Health

In a recent study on mice, researchers found that resveratrol increased or maintained levels of liver proteins that are normally impaired by alcohol.

Read Entire Article

Supplement Spotlight

Stress Busters and Mood Boosters

December seemed like a good time to write about stress busters and mood boosters (since stress, anxiety, and depression seem to run hand in hand).

Many problems caused by prolonged stress.  Stress:

·         Suppresses the immune system

·         Slows down the body's rate of repair

·         Slows down the metabolism

·         Robs the body of nutrients.

Physical symptoms caused by stress include:

·         Recurring headaches

·         Vague aches and pains

·         Heartburn

·         Muscle tension

·         Pounding heart

·         Insomnia

·         Fatigue

In the long term, stress will:

·         Promote rapid aging

·         Lead to weight gain

·         Increase the risk of developing osteoporosis, high blood pressure, heart disease, and digestive problems

There are dozens of great supplements for fighting stress, so I'm just going to list a few of my favorites.

For stress and relaxation:

Kava

How it works: Calms the limbic system (the emotional center of the brain) and relaxes the muscles.

Positive effects: Relaxes the mind, emotions, and muscles, making it useful for headaches, backaches, and other tension; reduces excessive mental chatter; increases mental focus. 

Cautions: Should not be used for people with liver problems (although it's important to note that kava's margin of safely far surpasses that of its pharmaceutical equivalents). 

Valerian

How it works: Enhances GABA activity (the brain's main calming amino acid and neurotransmitter).

Positive effects: Known as "Nature's Valium", valerian reduces anxiety, insomnia, and tension.

Cautions: Valerian is often used as a sleep aid, and might cause tiredness when using higher doses during the day.

For reducing stress and boosting mood:

SAMe

I should mention- SAMe is one of my very favorite supplements.

How it works: Describing exactly how SAMe works in the body could require a fairly technical response, but in a nutshell SAMe helps other molecules in the brain do their jobs making you feel like your normal self. When SAMe levels run low, those other molecules can't do their jobs as effectively, and you can feel out of sorts from a mood standpoint.

Positive effects: SAMe is fantastic for fighting depression and is the best supplement for seasonal affective disorder.

Placebo controlled, double blind studies show that SAMe is equal or superior to antidepressants and works faster, often within a few days (most pharmaceutical antidepressants take three to six weeks to take effects).  Also, unlike pharmaceutical antidepressants, if you stop taking SAMe suddenly, you'll experience no problems or withdrawal symptoms (unlike pharmaceutical antidepressants).

Other benefits: In addition to fighting depression and SAD), SAMe detoxifies the liver and helps with joint pain.

Cautions: Not really a caution, but SAMe is most effective when taken on an empty stomach

L-Theanine

L-Theanine is an amino acid found naturally in green tea

Positive effects: Increases brain alpha-wave activity, creating an alert state of relaxation and reducing anxiety.  Studies have also shown L-Theanine to improve memory and increase learning ability

Cautions: None.

5-HTP

How it works: 5-hydroxytryptophan (5-HTP) is a direct precursor for the neurotransmitter serotonin.

Positive effects: Induces relaxation, elevates mood and helps with sleep, suppresses appetite, promotes healthy sleep-wake patterns and emotional stability.

Cautions: Do not take 5-HTP with SSRI antidepressants

EPA and DHA

How they work: Builds material for neuron membranes and neurotransmitter receptor sites; enhances neural transmission; increases serotonin levels.

Positive effects: Improves learning, memory, and mood.

Other benefits: Omega-3 fish oils containing EPA and DHA are wonderful for lowering cholesterol and blood pressure and reduces inflammation in the joints and skin.

Cautions: Fish oils can have a slight blood thinning effect and should not be taken with Warfarin.

-          Much of the information for this article was taken from the wonderful book, Natural Highs by Hyla Cass, M.D.

Recipe Review

This month I am devoting this column to vegetarian soup recipes.  That might sound boring to some, but soup is fantastic for cold weather and is quite easy to make.  Each of these recipes makes a nice big pot of soup, which will last for several days of delicious lunches (or a great dinner with the addition of a salad and some crusty French bread).  I love making soup because it's more of an art than a science- recipes are just suggestions, use your own creativity to make your own special soup recipe.

Potato-Leek-Onion Soup

From cok.net

Serves 8

• 2 medium onions, chopped
• 3 medium leeks (white part only), chopped
• 1 clove garlic
• 2 to 3 tablespoons of vegetable oil
• 5 cups water
• 6 medium potatoes*, cut into small or medium pieces
• 4 celery stalks, sliced
• 1 stalk fresh lemongrass (or dried) to taste
• cayenne, salt, and dill or marjoram, to taste
• 1 cup soy or rice milk
• 1 tablespoon lemon juice

* For variety, use 3 russet or Idaho potatoes and 3 sweet potatoes

Sauté the onions, leeks, and garlic in vegetable oil in a large pot until soft. Then
add the water, potatoes, celery, lemongrass, cayenne, salt, and dill.

Bring to a boil, reduce the heat, and simmer for 30-45 minutes until the potatoes are tender. Cover the pot for a thin broth or leave it uncovered for a thicker soup.

Once the potatoes are soft, remove the stalk of lemongrass (if using fresh) and purée about half the soup in a blender or food processor, then mix it back into the pot.

Add the lemon juice to the soy or rice milk and let it sit for 5 minutes. Then add it to the soup. Serve warm.

Easy Tomato Vegetable Soup

From allrecipes.com

INGREDIENTS

• 1 (32 fluid ounce) bottle tomato juice
• 1 (16 ounce) package frozen mixed vegetables
• 2 cups water
• 1 pinch dried oregano
• salt and pepper to taste

DIRECTIONS

1. In a large pot over medium heat combine the tomato juice, water, mixed vegetables, oregano or Italian spices and salt and pepper to taste. Allow to simmer for 30 minutes.

Lentil and Brown Rice Soup

Adapted from epicurious.com

• 5 cups vegetable broth
• 1 1/2 cups lentils, picked over and rinsed
• 1 cup brown rice
• a 32- to 35-ounce can tomatoes, drained, reserving the juice, and chopped
• 3 carrots, halved lengthwise and cut crosswise into 1/4-inch pieces
• 1 onion, chopped
• 1 stalk of celery, chopped
• 3 garlic cloves, minced
• 1/2 teaspoon crumbled dried basil
• 1/2 teaspoon crumbled dried oregano
• 1/4 teaspoon crumbled dried thyme
• 1 bay leaf
• 1/2 cup minced fresh parsley leaves
• 2 tablespoons cider vinegar, or to taste

In a heavy kettle combine the broth, 3 cups water, the lentils, the rice, the tomatoes with the reserved juice, the carrots, the onion, the celery, the garlic, the basil, the oregano, the thyme, and the bay leaf, bring the liquid to a boil, and simmer the mixture, covered, stirring occasionally, for 45 to 55 minutes, or until the lentils and rice are tender. Stir in the parsley, the vinegar, and salt and pepper to taste and discard the bay leaf. The soup will be thick and will thicken as it stands. Thin the soup, if desired, with additional hot broth or water.

Creamy Vegan Corn Chowder

From allrecipes.com

INGREDIENTS

• 6 red potatoes, peeled and cubed
• 2 (11 ounce) cans whole kernel corn, undrained
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped sweet onion
• 1 tablespoon red pepper flakes
• 2 cups vegetable broth
• 1 (12 ounce) package low-fat, firm silken tofu
• salt to taste

DIRECTIONS

1. Place potatoes in a large pot of salted water and bring to a boil. Cook until tender, about 30 minutes; drain.
2. To the potatoes add corn, bell pepper, onion, red pepper flakes and vegetable broth. Boil for about 15 minutes; remove from heat.
3. In a food processor or blender puree all but 1 1/2 cups of the vegetable and broth mixture with the tofu. Process in batches if necessary. Combine the pureed mixture with the remaining 1 1/2 cups vegetable and broth mixture, and cook over low heat for 5 minutes; do not boil. Season with salt to taste.

Cheesy Vegan Broccoli Soup

From cok.net

Serves 8

• 2 cups cashew pieces
• 1 tablespoon salt
• 1 cup nutritional yeast flakes
• 1 tablespoon onion powder
• 1 tablespoon garlic powder
• 1 teaspoon dill weed
• 1/2 cup pimentos
• 7 cups water
• 8 cups chopped broccoli

In a blender, add the first seven ingredients (cashew pieces through pimentos) and half of the water. Blend on high until creamy, 2 to 3 minutes. Pour the mixture into a saucepan and add the rest of water and the chopped broccoli. Cook over medium-high heat, stirring constantly until slightly thickened and broccoli is tender.

December's Secret Sale Word is "Mistletoe".

There are a number of theories about the origin of the custom of "kissing under the mistletoe."   The Druids believed it to be a sacred plant, a panacea for all ills, including infertility.  It is said Druids would cut it down from an oak with a golden sickle, taking care not to let it touch the ground.  They believed that it lost its miraculous properties if it touched the earth.  In ancient Rome, mistletoe was regarded as a symbol of peace.  There are stories of enemies who, when meeting under trees bearing mistletoe, would lay down their arms and embrace. To read more mistletoe lore, click here.

To save 10% off your order this month say, "Mistletoe" at the cash register before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise.

"I heard a bird sing
In the dark of December
A magical thing
And sweet to remember.

'We are nearer to Spring
Than we were in September,'
I heard a bird sing
In the dark of December."
-   Oliver Herford, I Heard a Bird Sing

"May you have the gladness of Christmas which is hope; 
The spirit of Christmas which is peace; 
The heart of Christmas which is love."
-   Ada V. Hendricks

Be Well!

 This month's focus is on AHCC and immune health

Health News You Can Use

Omega-3 Fats Hold Promise for Mental Health

Researchers recently found that blood levels of EPA were 25% higher and blood levels of DHA were 9.5% higher in patients without Alzheimer Disease, resulting in a 34% and 24% reduced risk, respectively, of Alzheimer Disease.

Read Entire Article

Mouse Study Shows Walnuts May Slow Cancer Growth

A recent study on the breast tumor cells of mice found that those who were fed walnuts (equivalent to 2 ounces in humans) per day for 35 days had 80% less tumor growth than mice in the control group.

Read Entire Article

Fish Oil During Pregnancy May Help Infant Development

A recent study found that the developmental scores of 18-month olds whose mothers had higher fish intake during pregnancy were 29% higher than the socres of 18-month olds whose mothers had lower maternal fish intake during pregnancy.

Read Entire Article

Vitamin B12 May Help Maintain Brain Size

In a recent study of 107 participants with an average age of 73 and no cognitive impairment, researchers found that those with the lowest blood levels of vitamin B12 had a 300% increased risk of having a decrease in brain size, compared to those with the highest blood levels of vitamin B12.
Read Entire Article

Omega-3 Fats May Improve Health in the Elderly

Researchers recently found that elderly patients (average age 82) in a hospital in Norway with the upper 75% of EPA blood levels had a 48% lower risk of all-cause mortality, compared to those with the lowest 25% of EPA blood levels.

Read Entire Article

Flaxseed Found to Benefit Skin Health

Researchers recently found that women with simulated skin irritation who took flaxseed or borage oil for 12 weeks had 45% and 35% less reddening of the skin, respectively. There were no reductions of skin reddening in the control group.

Read Entire Article

Supplement Spotlight

AHCC

AHCC is a fantastic immune supplement derived from medicinal mushrooms.  It was developed in Japan and has been extensively studied on its effects on combating influenza, avian flu, MRSA, and other opportunistic infections to make it one of the most researched compounds for stimulating the immune response to viruses and infections.

In addition to drawing significant interest in the academic community (AHCC is being studied at both Harvard and Yale, among other universities), AHCC has gained an impressive level of adoption in the medical community.  Over 700 hospitals and medical clinics over Asia prescribe AHCC to their patients as part of an immune enhancement regimen.  Many doctors throughout the world have also used AHCC as an adjunct alternative therapy for cancer, hepatitis C, and other chronic conditions.  Consequently AHCC has become the number one selling specialty immune supplement in Japan, and is gaining acceptance in the United States.

Both human and animal studies have pointed to AHCC's ability to enhance the activity of natural killer cells (NK cells).  These cells provide a crucial first defense of the body, launching a rapid attack while the other cells of the immune system are still mobilizing.  Researchers believe that although the ability of NK cells to destroy tumors and virus infected cells is present at birth, NK cells have to be activated.  Thus, agents that stimulate NK cell activity might be expected to enhance the control of tumors and virus replication.

Given the abundance of preliminary positive results across different infections AHCC supplementation demonstrates valuable and clinically relevant potentials an immune enhancing compound.  Furthermore, since AHCC supplementation was shown in one study to be even more beneficial when used in conjunction with the flu vaccine, studies are underway to further evaluate the use of AHCC as a preventative during flu season.  Finally, AHCC boasts a strong safety profile supported by a study conducted at Harvard, a 20 year history of use in Japan, its adoption by over 700 clinics and use by an estimated 70,000 people worldwide.  Thus, there is a strong case to be made for adding AHCC to a daily supplement regimen to support the body's immune system, not only during the apparent times of increased infectious thread such as the flu season, but also all year long.

*For more detailed information about the studies done with AHCC, please come into the store and we'll be happy to share a copy of the original article with you.

Recipe Review

Nutty Fruit Muffins

From nowfoods.com

1 1/2 cups whole grain pastry flour

1/4 cup Oat Bran

1 1/2 tsp. baking powder

1 1/2 tsp. ground cinnamon

1/2 tsp. baking soda

1/4 tsp. salt

1 cup (8 oz.) fat-free vanilla yogurt

1/2 cup Sucanat

1 egg

2 Tbsp. Macadamia Oil

1 tsp. Organic Vanilla Extract

1/2 cup drained, crushed pineapple, in juice

1/3 cup currants or raisins

1/4 cup finely shredded carrots

1/4 cup Organic Walnuts

Optional:

Add 1/4 cup chopped NOW Dried Apricots and/or 1/4 cup semisweet chocolate chips.  

Preheat the oven to 400 degrees F.  Coat a 12-cup muffin pan with cooking spray.

In a large bowl, combine the flour, oat bran, baking powder, cinnamon, baking soda, and salt.

In a medium bowl, combine the yogurt, brown sugar, egg, oil, and vanilla extract. Stir into the flour mixture just until blended. Stir in the pineapple, currants or raisins, carrots, and walnuts. Divide the batter evenly among the muffin cups. Bake for 20 minutes, or until a wooden pick inserted in the center of a muffin comes out clean.

Cool on a rack for 5 minutes.   Remove from the rack to cool completely.

Makes 12 muffins.

Per serving:

162.6 Calories, 4.6 g Total Fat, 0.5 g Saturated Fat, 18 mg Cholesterol, 176.4 mg Sodium, 16.5 g 27.7 Carbohydrates, Total Sugars, 2.1 g Dietary Fiber, 4 g Protein

Red Potato Colcannon

From eatingwell.com

There are countless variations on this classic Irish potato-and-cabbage combination--ours is made with steamed red potatoes, sauteed cabbage and just a touch of butter.

Makes 4 servings, about 1 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 pound small red potatoes, scrubbed and cut in half
1 tablespoon butter
1/2 cup thinly sliced onion
6 cups thinly sliced green cabbage (about 1/2 head)
1 cup low-fat milk
1 teaspoon salt
1/4 teaspoon white pepper

1. Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and cover to keep warm.
2. Meanwhile, heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking, stirring occasionally, until the cabbage begins to brown, about 5 minutes.
3. Reduce heat to low. Stir in milk, salt and white pepper; cover and cook until the cabbage is tender, about 8 minutes. Add the cabbage mixture to the potatoes. Mash with a potato masher or a large fork to desired consistency.

NUTRITION INFORMATION: Per serving: 182 calories; 4 g fat (2 g sat, 0 g mono); 11 mg cholesterol; 31 g carbohydrate; 6 g protein; 5 g fiber; 652 mg sodium; 842 mg potassium.
Nutrition bonus: Vitamin C (150% daily value), Potassium (24% dv), Fiber (20% dv), Calcium (15% dv).

Vegan Carrot Cake

From recipezaar.com

Ingredients

• 3/4 cup sugar
• 1/2 cup brown sugar
• 2 cups flour
• 1 teaspoon salt
• 1 teaspoon cinnamon
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 3 cups finely-shredded carrots
• 3/4 cup vegetable oil
• 3/4 cup applesauce
• 2 teaspoons vanilla
• 4 egg substitute (Ener-G)
• 1/2 cup chopped nuts (optional)

Cream Cheese Frosting

• 3 ounces Better Than Cream Cheese cream cheese substitute
• 1/4 cup margarine
• 1 teaspoon vanilla
• 1 1/2 cups powdered sugar

Directions

Grease and flour a 10" X 9" or square cake pan.

Stir together dry ingredients.

Mix in the carrots, egg subs, oil, apple sauce, and vanilla.

Beat about 2-3 minutes , until well mixed.

Stir in the nuts, if used.

Bake at 325 F for about 40-50 minutes , or until a toothpick comes out clean.

Cool on a wire rack.

Once the BTCC is at room temperature, mix all ingredients together. Frost cake.

Kale Chips

From recipezaar.com

• 1 tablespoon apple cider vinegar
• 1 teaspoon salt
• 3 tablespoons olive oil
• 2 bunches kale, rinsed with stems removed

Directions

Cut kale into 2 to 3 inch pieces.

Mix vinegar, oil, and salt in a large bowl then add kale and mix by hand.

Try to get all the leaves covered.

Place on baking sheets (I like to use parchment paper for easy clean up) and bake at 350 F until they are crispy.

After about 20 minutes, if it looks like they are not sizzling a bit or getting a little crispy, turn up the heat to 400°F.

Time for baking varies depending on the size of your chips and desired crispness.

The outer edges cook quicker than the pieces from near the stem.

Gluten Free Stuffing

From glutenfreegirl.blogspot.com

8 cups gluten-free bread (rice bread works best; 1 loaf of Ener G Rice Bread will yield 9 cups of cubed bread.)
3 cloves garlic
2 medium white or yellow onions
1 bunch celery
1 8-ounce can water chestnuts
3/4 pound bacon
1/2 cup (1 stick) non-dairy margarine or butter (if restrictions permit)
3 tablespoons poultry seasoning
1/4 teaspoon freshly ground black pepper
1/2-cup chicken broth, or 1 cube bouillon dissolved in 1/2-cup water
(omit salt, if using bouillon)

Preheat oven to 200 degrees.

Slice bread into 1/2-inch cubes. Spread in a single layer on a baking sheet. Bake in oven for 40 minutes, or until dry and crispy. (If you have the time, you can achieve a similar effect by leaving the laden baking sheet to dry out overnight.) Set aside.

Peel and mince garlic. Dice onion and celery. Drain water chestnuts and chop into small cubes. Slice bacon into 1-inch lengths.

Melt margarine or butter in a large frying pan over medium heat, being careful not to allow it to boil. Add garlic, onion, celery, water chestnuts, and bacon and cook, stirring occasionally, until the onion is softened, about 5 minutes.

Add poultry seasoning and pepper. Stir to mix.

Add bread cubes, stirring until well coated. Cook, stirring, for 2 minutes, to add crispness. Remove from heat, add broth or water and bouillon mixture, and toss until combined.

Stuff the mixture into the body and neck of the turkey, or place in an oiled baking pan. If cooking outside the bird, cover with foil and bake for 45 minutes at 325 degrees.

Makes approximately 12 cups, enough to stuff a 12-15 pound turkey comfortably and leave over a small container's worth of dressing to bake separately."

NOTE: If your holiday table will include vegetarians, omit the bacon and cook as dressing; it's still delicious. If you will be serving vegans, omit the bacon and use vegetable shortening instead of butter. The vegan version is a bit drier, but still tasty.

November's Secret Sale Word is "Pomegranate".

To save 10% off your next order say, "Pomegranate ", at the cash register during November before your items are rung up.   Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Phrase is not to be combined with other discounts or applied to sale merchandise.

"The unthankful heart discovers no mercies; but the thankful heart will find, in every hour, some heavenly blessings."
 ~ Henry Ward Beecher

"What sunshine is to flowers, smiles are to humanity.
These are but trifles, to be sure; but, scattered along life's pathway, the good they do is inconceivable."
~ Joseph Addison

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has."
~ Epictetus

( Read more... )

 CoQ10 and Statin Medications

 CoQ10 and Heart Failure

People with heart failure have been found to have lower levels of CoQ10 in heart muscle cells. Double-blind research suggests that CoQ10 may reduce symptoms related to heart failure, such as shortness of breath, difficulty sleeping, and swelling. CoQ10 is thought to increase energy production in the heart muscle, increasing the strength of the pumping action. Recent human studies, however, haven't supported this.

In one study, 641 people with congestive heart failure were randomized to receive either CoQ10 (2 mg per kg body weight) or a placebo plus standard treatment. People who took the CoQ10 had a significant reduction in symptom severity and fewer hospitalizations.

In another study, 32 patients with end-stage heart failure awaiting heart transplantation received either 60 mg of CoQ10 or a placebo for 3 months. Patients who took the CoQ10 experienced a significant improvement in functional status, clinical symptoms, and quality of life.

 CoQ10 and Parkinson’s Disease

Lower levels of CoQ10 have also been observed in people with Parkinson's disease. Preliminary research has found that increasing CoQ10 may increase levels of the neurotransmitter dopamine, which is thought to be lowered in people with Parkinson's disease. It has also been suggested that CoQ10 might protect brain cells from damage by free radicals.

A small, randomized controlled trial examined the use of 360 mg CoQ10 or a placebo in 28 treated and stable Parkinson's disease patients. After 4 weeks, CoQ10 provided a mild but significant significant mild improvement in early Parkinson's symptoms and significantly improved performance in visual function.

A larger 16 month trial funded by the National Institutes of Health explored the use of CoQ10 (300, 600 or 1200 mg/day) or a placebo in 80 patients with early stage Parkinson's disease. The results suggested that CoQ10, especially at the 1200 mg per day dose, had a significant reduction in disability compared to those who took a placebo.

 CoQ10 and Gum Disease

Studies have shown that people with gum disease tend to have low levels of CoQ10 in their gums.  A small study looked at the topical application of CoQ10 to the periodontal pocket. Ten male periodontitis patients with 30 periodontal pockets were selected. During the first 3 weeks, the patients applied topical CoQ10. There was significant improvement in symptoms.

1/2 cup dried cranberries

1/2 cup fresh orange juice, divided

1 Granny Smith apple, unpeeled, cored, and shredded

1 lb. carrots (about 4 large carrots), peeled and shredded

1/2 small red onion, thinly sliced

3 Tbsp. chopped fresh cilantro

1/2 cup raw pumpkin seeds

3 Tbsp. extra virgin olive oil

Freshly ground black pepper 

 1. In a small bowl, combine dried cranberries with 1/4 cup orange juice; set aside.

2. In a large bowl, toss apple with remaining 1/4 cup orange juice.  Mix in carrots, red onion, cilantro and pumpkin seeds.

3. Drain cranberries, reserving juice.  Add cranberries to apple-carrot mixture.

4. Whisk together reserved orange juice and olive oil.  Pour dressing over slaw.  Toss well to combine, and season to taste with black pepper.

Makes 8 servings.

Per serving: 136 Calories, 6g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 2g Protein, 20g Carbohydrate, 3g Fiber, 41mg Sodium

Mocha Chocolate Mousse

Take advantage of the benefits of cocoa by treating yourself to a decadent dessert! Cocoa is high in flavanoids, powerful cancer-fighting antioxidants. Give this dairy-free Mocha Chocolate Mousse a try... it’s smooth, rich, and creamy. Decorate with fruit and enjoy cold!

Ingredients:

1 pkg (9 oz) dairy-free semi-sweet chocolate chips
2 Tbs. extra firm silken tofu
1 Tbs. instant coffee or expresso (freeze dried granules)
2 tsp. vanilla extract
1/8 tsp. nutmeg
1 3/4 cups soy creamer or soymilk

Directions:

1. In a food processor or blender, combine chocolate chips, tofu, coffee, vanilla, and nutmeg.
2. In a separate bowl or pot, heat soymilk or creamer until almost boiling (either in microwave or on stovetop).
3. Carefully add the creamer to the food processor and blend on high speed until the chocolate is melted and the mixture is smooth and creamy.
4. Refrigerate mousse until it sets (at least 2 hours).

Check out this and other great vegan recipes at www.Meatout.org!

 
Quinoa Stuffed Acorn Squash

From edenfoods.com

2 cups Eden Organic Quinoa, leftover, cooked
2 Tablespoons fresh parsley, minced
1 teaspoon Extra Virgin Olive Oil
3 cloves garlic, minced
2 medium acorn squash, halved and seeded
1 (15 ounce)can Black Eyed Peas, rinsed and drained
1/4 cup organic sunflower seeds, dry, pan roasted
1/4 cup red bell pepper, finely diced
1/4 cup celery, finely diced
2 teaspoons lemon juice, freshly squeezed
2 teaspoons Tamari or Soy Sauce
1 Tablespoon Safflower Oil, for oiling the squash skin

Directions

Preheat oven to 350°. Mix together, in a medium bowl, the quinoa, parsley, garlic, black eyed peas, sunflower seeds, red pepper, celery, lemon juice and soy sauce. Lightly oil the squash skin, with Safflower Oil, to prevent splitting. Stuff each squash half with the quinoa stuffing. Sprinkle 1/2 teaspoon lemon juice over each stuffed squash. Place on a baking sheet, cover with foil and bake for 45 minutes or until the squash is tender.

The squash may be steamed for 45 minutes instead of baking.

Nutritional Info

October’s Secret Sale Word is “Pumpkin Patch”.

To save 10% off your next order say, "Pumpkin Patch", at the cash register during October before your items are rung up.   Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Phrase is not to be combined with other discounts or applied to sale merchandise.

This month's focus is on Progesterone Cream.

This month's focus is on Phosphatidyl Serine.

  This month's focus is on Magnesium.

 This month’s focus is on Tumeric.

I wanted to highlight two exciting new products that we have recently started carrying.

Republic of Tea

We at Pass Health Foods have started to carry assorted varieties of the wonderful teas from Republic of Tea.  All varieties of the 35-50teabag canisters are on sale for $9.99.

Detox Foot Pads

Another line of products we have introduced are Detox Foot Pads, including trial size packages with 2 foot pads each, so you can try them out. 

News You Can Use

Tea Prevents Parkinson’s Disease

Researchers in Singapore found that drinking at least 23 cups of black tea a month may slash the risk of developing Parkinson’s by 71%, according to a study published in the American Journal of Epidemiology.

Folate May Help Heart Health and Reduce Stroke Risk

A recent study found that male smokers with the highest intake of folic acid (410 micrograms per day) had a 20% decreased risk of stroke compared to those with the lowest intake (262 micrograms per day).

Read Entire Article

Low Vitamin E Levels Affect Overall Quality of Life

Researchers recently found that older persons with the lowest blood levels of vitamin E (less than 1.1 micrograms per milliliter of blood) had a 37% increased risk of disability compared to those with the highest blood levels (more than 1.5 micrograms per milliliter).

Read Entire Article

Supplement Spotlight

Mood Enhancers

NEURONUTRIENTS CAN JUMP-START BETTER MOODS

L-theanine

L-theanine, an amino acid, found in green and black tea, is one of my favorite mood-enhancing supplements. It takes the edge off stress and anxiety in about 30 minutes, and it seems to work even faster when people anticipate stressful situation.   

L-theanine works by increasing the activity of alpha waves in the brain, which are associated with feeling both relaxed and alert. The only other ways to achieve this combination of relaxation and alertness is through meditation and yoga.   L-theanine enhances mood through other mechanisms as well.  It increases levels of several neurotransmitters, including serotonin and dopamine, in effect promoting a neurotransmitter balance. The benefits of theanine are all the more impressive because it does not cause drowsiness.

In a recent study, researchers asked college students to work on stressful 20 minute math problems on four different occasions. During all of the tests, the students' heart rates and feelings of stress increased. However, when the students took 200 mg of theanine before or during a test, they had significantly reduced stress levels.

B-complex vitamins

Long known for their anti-stress benefits, the B vitamins   help  convert  amino   acids,   such as L-tryptophan, to functional neurotransmitters such as serotonin.  The B-complex vitamins help maintain  upbeat moods and mental clarity and focus.

They're also involved in burning  food for energy— both      physical and  mental energy.

Magnesium

This essential mineral is a muscle relaxant—important because many people carry their stress and anxiety in tense muscles. It's involved in more than 300 enzymatic reactions that influence heart rate, muscle tone, and bone density. Muscle spasms, "charley horses," and restless-legs syndrome are often signs of magnesium deficiency.

Gamma aminobutyric acid

This amino acid, also known as GABA, helps people maintain mental focus. It works by filtering out the equivalent of distracting background noise in the brain and nervous system, thereby allowing only the most important information to be processed.  People with anxiety, panic attacks, and insomnia often have low levels of GABA. Because their minds are not good at filtering out the extraneous, they end up responding to too much sensory and stimulating activities or information, giving other people the impression of being distractible, impulsive, or jumpy.

Omega-3 fish oils

Fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are incorporated into brain cells, where they influence how cells communicate with each other. Studies have found the omega-3s can help reduce impulsive behavior, hostility, and physical aggressiveness. In a double-blind study of 40 middle-age men and women, 1.5 grams of DHA daily led to significant reductions in aggressive behavior toward other people in just two months.

Everyone should be able to enjoy good moods—and to share them with friends and relatives. If your life is a bit too stressful, it might be time to take some of the top mood-balancing supplements. •

-          This article consists of excerpts taken from the Total Health Magazine article, The Food Mood Solution, by Jack Challem.  For references go to totalhealthmagazine.com and click on references and search for 30-1-36.

Recipe Review

Spring Wild Rice Salad Recipe

From www.101cookbooks.com

You can use tahini or experiment with other nut butters here. Also, If you like a bit more texture you can pan-fry the split peas for a minute or so - don't go too far or that get overly crunchy. You can easily make this vegan by omitting the goat cheese.

·         1 bunch asparagus, trimmed and cut into 1-inch segments

·         4 cups cooked wild rice*

·         1 cup cooked yellow split peas**

·         1 bunch chives, chopped

·         1/4 cup goat cheese, crumbled (optional)

Almond Dressing:

·         1 garlic clove, smashed and chopped

·         1/4 cup almond butter

·         zest of one lemon

·         scant 1/4 cup fresh lemon juice

·         2 tablespoons olive oil

·         scant 1/4 cup hot water

·         scant 1/2 teaspoon fine grain sea salt

Whisk together the garlic, almond butter, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside.

Bring a saucepan full of water to a boil. Salt the water and add the asparagus. Cook for just a minute - until the asparagus is just bright and tender. Drain and run under cold water to stop the cooking.

In a large bowl combine the wild rice, yellow split peas, asparagus, and about half of the almond dressing. Give it a good toss. Add more dressing if needed. Taste, and add more salt if needed. Serve topped with chives and crumbled goat cheese.

Serves 8.

*To cook wild rice:  Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally.

**To cook dried yellow spilt peas:  Bring 3 cups of water to a boil in a large saucepan, add 3/4 cup dried yellow split peas, and cook for 20 -30 minutes, or until tender. Drain, salt to taste and set aside.

Spicy Vegan Hot Wings

From www.myvegancookbook.com

Vegan hot wings that are spicy, saucy and with a little bit of sweetness. The texture closely mimics that of a chicken nugget.

These hot wings are absolutely free of isolated soy proteins.

Servings:25. Per Serving (1 Wing): 63 Calories, 2.5g Fat, 6.50g Carbohydrates, 3.25g Protein, 1g Sugar.

CLICK HERE to see the recipe.

Gluten-Free Yellow Cake

From www.allrecipes.com

Basic and easy, and very versatile. Layer with white or chocolate frosting, strawberries and whipped cream, etc. Make sure your baking powder is gluten-free."

INGREDIENTS:

·        1 1/2 cups white rice flour

·        3/4 cup tapioca flour

·        1 teaspoon salt

·        1 teaspoon baking soda

·        3 teaspoons baking powder

·        1 teaspoon xanthan gum

·        4 eggs

·        1 1/4 cups white sugar

·        2/3 cup mayonnaise

·        1 cup milk

·        2 teaspoons gluten-free vanilla extract

DIRECTIONS:

Preheat oven to 350 degrees F (175 degrees C). Grease and rice flour two 8 or 9 inch round cake pans.

Mix the white rice flour, tapioca flour, salt, baking soda, baking powder and xanthan gum together and set aside.

Mix the eggs, sugar, and mayonnaise until fluffy. Add the flour mixture, milk and vanilla and mix well. Spread batter into the prepared pans.

Bake at 350 degrees F (175 degrees C) for 25 minutes. Cakes are done when they spring back when lightly touched or when a toothpick inserted near the center comes out clean. Let cool completely then frost, if desired.

Baked Tofu

From the Vegan Cooking Live Journal

Baked Tofu

·        1 block firm tofu (it’s best to use refrigerated tofu for this recipe), pressed and cut into triangles

·        cornstarch

Liquid

·        3 Tbsp. mustard

·        1/2 cup water

·        1/3 cup flour

·        black pepper and garlic powder to taste

Breading

·        2 cups dry bread crumbs

·        2 tablespoons and 2 teaspoons vegetable oil