December Sales

20% off All Enzymatic Therapy Products

35% off All Sprunk Jansen Supplements and Creams

20% off Madhava Agave Nectar

25% off Amy’s Gluten Free Lasagna

25% off Amy’s Cheese Enchiladas

25% off Amy’s Dairy Free Black Bean Enchilada

25% off Eco Choice Spring Water

25% off Earth Balance Buttery Spreads

25% off Food for Life Ezekiel Cereal

25% off Tofurky Vegetarian Roasts

20% off Hotteeze Heat Patches

20% off all Aura Cacia Essential Oils

20% off Ancient Secrets Neti Pots

Also this month we have a special Nasopure Nasal Irrigator 2 pack offer

Derma E Demo

On Friday, December 4^th we will have a representative from DermaE in the store from 12-4 to offer samples and to demo their wonderful skin care line.

News You Can Use

Turmeric and Cancer Cells

Scientists have shown that the bright yellow curry spice turmeric can kill off cancer cells. The studies are still very preliminary, but very interesting. To read more, click here.

Fight the Flu with Vitamin D
Research indicates that vitamin D is needed for good immune function. Vitamin D activates immmune system-based proteins that kill a wide range of pathogens, including bacteria, some viruses, fungi, and even some types of cancer cells. To read more, click here.

Antioxidants and Mental Health
In a study done on mice, researchers found that those whose diets were supplemented with extra antioxidants had significantly reduced levels of oxidative stress in their brain tissue. To read more, click here.

Green Tea and Oral Cancer

Extracts from green tea may prevent the formation of mouth cancers in people with risk signs of the disease, according to a new study from Texas. To read more, click here.

Vitamin D and Diabetes

Supplements of the sunshine vitamin may improve insulin resistance and sensitivity, both of which are risk factors for diabetes, says a new study from New Zealand. To read more, click here.

Omega-3 Fatty Acid Levels Associated with Heart Attack Survival in Women
In a recent study of 508 heart attack patients, researchers found that women with the highest blood levels of the omega-3 fatty acid EPA had a 71% reduced risk of death from all causes, compared to those with the lowest blood levels of EPA. To read more, click here.

Pass Questions

Dear Pass,

I have terrible sinus problems. During the winter it’s like I always have a runny nose or sinus congestion. Is there anything natural you’d recommend for me? I’m tired of taking Sudafed.

Thanks,

Lauren

Dear Lauren,

Sinus problems can be caused by many things. Sometimes nasal passages are naturally slightly narrower than usual, or inflammation of the nasal passages can make it difficult for the sinuses to drain naturally. One of the best things I could recommend is a neti pot, a small tea pot like device that is used to help remove excess mucus from the sinuses. Click here for a short video on how to use a neti pot. Another alternative that’s great for children is a Nasopure Nasal Irrigator. Many people find that the Nasopure bottles are easier to use than a regular neti pot. Neti pots or Nasopure are wonderful because you make your own nasal cleansing solution from warm water and non iodized salt- no chemicals or preservatives are necessary.

Some other effective alternatives for opening sinus passages are quercitin (a bioflavanoid related to vitamin C) and bromelain (a pineapple enzyme). Quercitin and bromelain have long been used to treat allergies by opening up sinus passages and are effective in reducing seasonal sinus inflammation.

For more information on keeping the sinuses clear this winter or if you have any questions about using a neti pot, please stop by the store and we’d be happy to help you further.

Supplement Spotlight

Holiday Wellness Survival Guide

The holidays are a wonderful time of joy, togetherness, and goodwill… but they can also be a time of stress, anxiety, digestive maladies, and weight gain. I put this Holiday Wellness Survival Guide together to hopefully cope with the latter so we can experience more of the former.

Stress and Anxiety

December usually heralds in party after party while we joggle work and family. While these get togethers can be wonderful, they can also cause a great deal of stress and anxiety. L-Theanine is an amino acid derived from green tea that works very well to curb anxiety, without tiredness. Studies have shown that L-Theanine stimulates alpha brain waves, which are associated with relaxation and mental clarity. Theanine can be taken daily or just on days when you know you’ll be going into a situation that can be stressful. Another great product for stress and mood is Country Life’s Tension RX, which uses a metabolite of the relaxing amino acid GABA. When taken in the morning it works all day to combat stress and anxiety without drowsiness.

Digestion

The holidays are a time when we eat many foods that we ordinarily don’t, and that fact can bring on many digestive complaints like bloating, stomach upset, and gas. Digestive enzymes are very effective in treating digestive complaints at the cause instead of simply trying to mask a symptom of poor digestion. Our bodies naturally contain digestive enzymes, although the amount of digestive enzymes naturally present in our bodies decreases as we age, increasing digestive problems. Digestive enzymes work by helping to naturally break down food in the stomach, so that food is digested more easily. How many times have you overeaten and then felt like there was a brick in your stomach? Digestive enzymes help with that problem. By helping food to digest properly, they can help keep problems like bloating, stomach upset, and gas away since food is more easily digested.

Avoiding Weight Gain

Weight loss, or wanting to avoid packing on holiday pounds is on many people’s minds this season. It’s easy to overeat and consume many more calories than we ordinarily would at holiday parties. A good suggestion is to avoid “grazing” at holiday buffets. When you take the time to fill up a plate and sit down to eat it can help you realize how much you’re eating instead of mindlessly eating calorie after calorie standing over the appetizer table. One supplement that can be especially beneficial to prevent holiday overeating is glucomannan. Glucomannan is a type of fiber (available in easy to swallow capsules) that expands many times its size in a person’s stomach, helping them to feel more full. By taking glucomannan before a holiday party it can help you to feel more in control of your eating, since you won’t feel as hungry. Glucomannan is nice because it’s stimulant free, so it can be taken at night and won’t keep you up when it’s time for sleep.

Staying Healthy

The last thing anyone wants to be during the holidays is sick, so it’s a good idea to start taking some immune boosters now (remember- an ounce of prevention is worth a pound of cure). Vitamin D has been in the news again and again lately for its benefit to immune health and flu prevention, so if you aren’t taking 2,000 IUs of vitamin D it’s time to start. Irwin Natural’s Immuno-Shield is also a fantastic immune boosting supplement, containing a variety of well researched herbs including olive leaf, astragalus, beta glucan, oregano oil, and more. Elderbery syrup is another great addition to an immune boosting regimen. Studies have shown elderberry’s ability to work as a natural antiviral, and it’s great tasting too.

Recipe Review

Gluten Free Ginger Molasses Cupcakes

From glutenfreegirl.blogspot.com

INGREDNENTS:

for the cupcakes

2 tablepoons fresh ginger, peeled
1 tablespoon sugar
1/2 cup sorghum flour
1/2 cup sweet rice flour
1/2 cup potato starch
1/2 cup teff flour
1 teaspoon baking soda
3/4 teaspoon salt
2 teaspoons ground ginger
3/4 teaspoon cinnamon
1/2 teaspoon cracked black pepper
12 tablespoons (1 1/2 sticks) unsalted butter, softened
3/4 cup brown sugar, packed
1/2 cup sugar
3 large eggs
1/2 cup molasses
1/2 cup whole milk
3 ounces cream cheese, softened

for the icing
1/2 cup powdered sugar
1 tablespoon heavy cream (or more, depending on the consistency you like)

Getting ready to bake. Preheat the oven to 350 degrees. Grease your cupcake tins with canola oil and dust them with a bit of sweet rice flour.

Preparing the ginger. Peel the ginger with a fine micrograter or nutmeg grater. Or, you can slice it fine, if you wish. Mix the ginger with the tablespoon of sugar. Stir and set aside.

Combining the dry ingredients. Sift each of the individual flours into a bowl through a fine-mesh sieve. When you have combined them all, sift the combination through the sieve. This helps to make the flours fine, and to create one flour for baking. Add in the baking soda, salt, and spices. Stir well and set aside.

Creaming the butter and sugars. Put the softened butter and sugars into a mixing bowl. Stir and whirl until they are well-combined and fluffy, about 3 minutes.

Making the batter. Add in the eggs one at a time, waiting for a moment before adding the next one. Pour in the molasses and continue the mixer. Throw in the sugared ginger. Reduce the speed of your stand mixer to low and add 1/3 of the dry ingredients. Beat. Add the milk. Beat. Add another 1/3 of the dry ingredients. Beat. Drop in small bits of the cream cheese by hand, as the mixer continues to run. As soon as the ingredients are all added and just combined, turn off the mixer.

Baking the cupcakes. Spoon the batter into the cupcake tins, filling them about 3/4 of the way full. Bake for about 20 minutes, or until a knife inserted in the middle of the cupcake comes up clean. Take the cupcakes out and allow them to cool. Don't worry if the cupcakes fall a bit flat. That creates the texture of gingerbread in these cupcakes. Cool the cupcakes for 10 minutes, and then let them tumble out of the tins. Allow them to cool to room temperature before frosting them.

Frosting the cupcakes. Combine the powdered sugar and cream and stir until the mixture is smooth. If you want the cupcake thick, stop. If you want it to be more of a drizzle, then add a bit more cream. Frost the cupcakes. Eat.

Makes about 12 medium-sized cupcakes.

Spinach Stuffed Acorn Squash

From the Meatout Mondays Newsletter

Ingredients:

3 small acorn squash
1 cup celery, chopped
3 green onions, chopped
1 lb. fresh spinach, chopped
6 Tbs. dry breadcrumbs
2 Tbs. pecans, chopped
salt & pepper (to taste)

Directions:

1. Cut squash in half and discard seeds.
2. Place squash, cut side down, in 15"x10"x1" baking pan; fill with hot water to a depth of ½".
3. Bake, uncovered, at 350° F for 40 minutes.
4. Meanwhile, in a skillet, saute celery and onions in water until tender; add spinach and season with salt and pepper to taste; cook and stir until spinach is wilted.
5. In a bowl, combine bread crumbs and pecans.
6. Drain water from baking pan; turn squash cut side up.
7. Stuff with spinach mixture; sprinkle crumb mixture over top.

Bake 15 minutes longer or until squash is tender.

Christmas Sugar Cookies (Gluten-Free)

From specialchildren.about.com

3 cups gluten-free flour mix*
2 eggs
1 teaspoon soda
1 cup sugar
1 teaspoon cream of tartar
1 teaspoon almond (or flavoring of your choice)
1 cup gluten-free margarine

Sift flour, soda & cream of tartar - cut in margarine or butter (I find that margarine is easier when rolling out the cookies). Beat eggs, add sugar & almond - mix well. Pour egg mixture into flour mixture and mix well by hand.

Chill at least 15 min (several days is also ok). Roll out to desired thickness on floured surface and cut into shapes. Decorate with colored sugar, or if you prefer, after baked & cooled frost and then sprinkle with colored sugar, etc.

2 cups powdered sugar mixed with some melted butter & lemon juice frosts one batch. Bake at 350F for 9 minutes.

Here are some helpful links for holiday menu ideas for special diets:

Vegetarian Christmas Recipes

Allergy Free Christmas Tips

Gluten Free Christmas Cakes

How to cook a gluten free Christmas Dinner

Vegan Christmas Dinner

December’s secret sale word is “Peace on Earth”.
To save 10% off your order this month, say “Peace on Earth” at the cash register before your items are rung up. Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter. The discount does not apply to already discounted 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

"I heard the bells on Christmas Day
Their old, familiar carols play,
And wild and sweet the words repeat
Of peace on earth, good-will to men!"
- Henry Wadsworth Longfellow

Be Well!

Alley by the Lake by Leonid Afremov

November Sales

25% off Source Naturals Wellness Formula

25% off Irwin Naturals Immune Shield

30% off Natren’s Healthy Trinity

25% off ALL Carlson Products

25% off ALL Country Life Products

29% off Earth Friendly Dishmate

41% off Quorn Turk’y Roasts

35% off Tofutti Cream Cheese

News You Can Use

Vitamin D and Longevity

In a recent study of women aged 70 to 79, researchers found that those with the lowest blood levels of vitamin D had a 145% increased risk of death, compared to those with the highest levels of vitamin D. To read more, click here.

Carnosine Found to Help Eye Health

In a study on mice, researchers found that carnosine prevented the buildup of a protein in eye lense tissue which is associated with the formation of cataracts. To read more, click here.

Soybeans, CVD, and Cancer

Eating more soybeans, which contain high levels of the antioxidant tocopherol, may help prevent cardiovascular disease and cancer, according to new research from McGill University. To read more, click here.

Lycopene Benefits Blood Vessel Health
In a study of 264 healthy women aged 31 to 75, researchers found that those with the middle to upper blood levels of lycopene had 37% lower C-reactive protein (CRP) levels than those with the lowest levels of lycopene. To read more, click here.

Diet, Exercise, and Mental Health
In a study of men aged 71 to 83, researchers found that those who had the highest adherence to the Mediterranean Diet and who did some physical activity every week had a reduced risk of Alzheimer Disease. To read more, click here.

Pass Questions

Dear Pass,

With the clock change, as the days get darker I have a hard time. I have been dealing with seasonal affective disorder for years and wonder if there is anything natural you would recommend to help me.

Thank you,

Richard

Dear Richard,

Seasonal affective disorder (also called SAD) is a type of depression that occurs at the same time every year as the days get shorter. Most people with seasonal affective disorder have symptoms that start in the fall and may continue into the winter months, sapping your energy and making you feel moody.

The supplement I would recommend as the best for seasonal affective disorder is SAMe (known formally as S-adenosylmethionine). SAMe is a molecule that all living cells, including our own, produce constantly. Placebo-controlled, double blind studies show that SAMe is equal or superior to antidepressants, and works faster, most often within a few days (most pharmaceutical antidepressants may take three to six weeks to take effect), without side effects. Instead, SAMe has side benefits: It is an effective treatment for degenerative joint disease, fibromyalgia, and liver problems. According to one comprehensive review of all the studies, 92 percent of depressive patients responded to SAMe, while only 85 percent responded to anti-depressant medications.

Research also shows that SAMe treats the fatigue, inflammation, and pain associated with fibromyalgia, a puzzling and hard-to-treat condition. Patients have reported significant benefits from taking SAMe daily, including improved sleep, reduced fatigue and pain, and enhanced mood.

So I would definitely recommend trying SAMe for seasonal affective disorder. We’ve had several customers who take it regularly for SAD with great results. Good luck, and if you have any other questions feel free to stop by the store.

Supplement Spotlight

Wellness Formula

This month our Spotlight is on Source Natural’s Wellness Formula.
Wellness Formula is a supplement that aims to enhance your health
through cold and flu season in a holistic way. In addition to immune boosting herbs and vitamins, Wellness Formula addresses stress, respiratory cleansing and detoxification, and antioxidants to keep you healthy. Below is a more in depth look at the ingredients in this wonderful immune product.

Immune Boosting:
The immune system protects the body by responding quickly to harmful outside influences. The immune boosting components in Wellness Formula work in several different ways to keep you healthy, from enhancing T-cell activity to supplements to enhance the protective barrier of the mucous membrane.

Stress Response:

Science has clearly shown that stress plays a significant role in the functioning of the immune system. Emotional and physical stress can make us feel run down, but it also runs down the immune system, making it harder to fight off disease. Wellness Formula contains Siberian ginseng, an adaptogen which helps the body to adapt and better handle daily stresses which can lower immune response.

Respiratory System Cleansing:

Our nasal passages, sinuses, throat and bronchial tubes are protected by mucous membranes, moist layers of connective tissue that are the first line of immune defense. The nutritional support in Wellness Formula helps to ensure the integrity of those tissues. As a result, the mucous membranes help to protect us and cleanse the body of outside influences.

Respiratory System- Clearing Mucus:

For further support during cold and flu season, Wellness Formula has herbs that support and enhance the body’s ability to clear mucus from the upper respiratory system.

Wellness Formula is one of the most complete immune enhancing supplements on the market, and we highly recommend it for staying healthy this cold and flu season.

Recipe Review

Moroccan Couscous with Saffron

From the Meatout Mondays Newsletter

Ingredients:

2 cups peeled butternut squash, cut into ¼" to ½" cubes
2 cups yellow onion, large dice
1 ½ cups carrots, cut into ¼" to½" cubes
1 ½ cups zucchini, cut into ¾" cubes
2 Tbs. extra-virgin olive oil
fine sea salt
1 ½ tsp. freshly ground black pepper
1 ½ cups vegetable broth
2 Tbs. vegan margarine
¼ tsp. ground cumin
½ tsp. saffron threads
1 ½ cups whole wheat couscous
2 scallions, white and green parts, chopped

Directions:

1. Place squash, onion, carrots, and zucchini on a baking sheet and toss with olive oil, 1 tsp.of salt, and 1 tsp. of pepper.
2. Roast for 25 - 30 minutes at 375 degrees, turning once with a spatula midway through.
3. While vegetables roast, bring vegetable broth to a boil in saucepan.
4. Remove pan from heat, and stir in margarine, remaining 1/2 tsp pepper, cumin, saffron, and salt to taste; cover pan and steep for 15 minutes.
5. Put roasted vegetables and their juices into a large bowl, and add couscous.
6. Bring vegetable broth back to a boil, and pour over couscous mixture all at once; cover tightly with a plate and allow to stand for 15 minutes.
7. Add scallions, toss couscous and vegetables with a fork, and serve.

Find this and more of Alicia Siverstone's recipes in her new book, The Kind Diet!

Gluten Free Stuffing

From glutenfreegirl.blogspot.com

2 loaves gluten-free bread, diced into one-inch cubes, toasted and cooled
2 large ribs celery, medium diced
1 large yellow onion, medium diced
2 tablespoons good olive oil
2 tablespoons garlic, finely chopped
1 tablespoon fresh rosemary, finely chopped
1 tablespoon fresh thyme, finely chopped
1 tablespoon fresh sage, finely chopped
1 cup chicken stock
1 egg yolk
1/2 teaspoon salt
1/2 teaspoon pepper


Sautee the onion and celery in olive oil on medium-low heat until they are translucent. You will be able to smell the onions cooking at this point. (Take a deep whiff. That's a beautiful smell.) Add the garlic, as well as the rosemary, sage, and thyme. Stir these in and cook until you can smell the herbs, about one to two minutes. Remove from heat.

Bring the chicken stock to boil on high heat. Place the egg yolk in a medium-sized bowl and carefully ladle two to three ounces of the chicken stock to the egg yolk, slowly, while whisking the mixture. Add the rest of the chicken stock to the egg mixture at this point. (Ladling a small portion of the stock into the egg first, and blending it, will prevent you from having scrambled eggs.)

Add the cooled celery, onion, and herbs mixture into the stock and egg mixture. Toss the bread cubes into this mixture and stir it all around with your hands (or a spoon), to coat the bread. Add the salt and pepper and toss the bread again. Place all of this into a greased casserole dish (big enough to hold three quarts) and cover it with aluminum foil. Bake for twenty minutes at 425°, then remove the foil and bake for another ten minutes. Take a toothpick and stick it into the stuffing. If it comes out clean, the stuffing is done. If not, bake until the toothpick comes out clean.

Serves six to eight people, depending on their appetite for stuffing.

Gluten Free Pumpkin Muffins

From recipezaar.com

• 1 cup pumpkin puree
• 1 egg, or egg substitute
• 1/3 cup sugar
• 1/3 cup brown sugar
• 1 tablespoon molasses
• 1 teaspoon vanilla
• 1/2 cup oil
• 1/2 cup tapioca starch
• 1/2 cup rice flour
• 1/3 cup millet flour
• 3/4 teaspoon xanthan gum
• 1/2 teaspoon salt
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 2 teaspoons pumpkin pie spice
• 3 tablespoons chopped pumpkin seeds

Directions

Preheat oven to 350°F Grease a 12-cup muffin tin or line it with paper muffin cups.

Mix together pumpkin puree, egg, sugars, molasses, vanilla and oil. Stir in flours one at a time, adding the xanthan gum, salt, baking powder, baking soda, and pumpkin pie spice with the millet flour. Stir in any optional ingredients now.

Pour batter into muffin cups, filling them most of the way full. Sprinkle pumpkin seeds on top of each.

Bake 20-25 minutes, or until muffins test done. Remove from oven and allow to cool in pan only a few minutes; remove to a wire rack to finish cooling.

Dairy Free Pumpkin Pie

Ingredients
3/4 c. granulated sugar
1 tsp. ground cinnamon
1/2 tsp. salt
1/2 tsp. ground ginger
1/4 tsp ground cloves
2 large eggs
1 can (15 oz) pumpkin puree
1 can coconut milk
1 unbaked 9-inch pie shell

Directions
Preheat overn to 425 degrees.

Beat eggs in large bowl. Stir in pumpkin, sugar, cinnamon, salt, ginger, and cloves. Gradually add coconut milk while stirring.
Pour into pie shell. Bake for 15 minutes at 425 degrees, then lower temperature to 350 degrees and bake for 40 to 50 minutes or until a knife inserted into the center comes out clean.
Cool on wire rack for 2 hours.

November’s secret sale word is “Pomegranate”.
To save 10% off your order this month, say “Pomegranate” at the cash register before your items are rung up. Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter. The discount does not apply to already discounted merchandise.
To read more about pomegranates and their health benefits, click here.
For delicious pomegranate recipes, click here and here.

If you want to turn your life around, try thankfulness. It will change your life mightily.

~Gerald Good

The unthankful heart... discovers no mercies; but let the thankful heart sweep through the day and, as the magnet finds the iron, so it will find, in every hour, some heavenly blessings! ~Henry Ward Beecher

Be Well!

October Sales
25% off ALL Irwin Supplements
25% off ALL Solgar Supplements
25% off Bob's Red Mill Gluten Free Mixes
25% off French Meadow Gluten Free Brownies
25% off Cafe Altura Organic Coffee
25% off Nature's Path Gluten Free Cereal Bars
25% off Kiss My Face Deoderants
20% off Aura Cacia Essential Oils

News You Can Use

Vitamin D Deficiency May Play a Role in Breast Cancer
In a recent study of 512 women with an early breast cancer diagnosis, researchers found that those who were deficient in vitamin D (< 50 nmol/L) had a 94% increased risk of breast cancer recurrence and a 73% increased risk of death from breast cancer, compared to women with sufficient levels. To read more about the study, click here.

DHA Found Helpful for Mental Health in Elderly
Researchers recently found that healthy older adults with Age-Related Cognitive Decline who took DHA (a fat found in fish oil) for six months had better memory function and a decrease in heart rate, compared to those who took a placebo. To read more about the study, click here.

CoQ10 and Parkinson’s Disease

Preliminary studies have shown that taking high doses of CoQ10 is able to benefit those suffering from Parkinson’s disease. To read more, click here.

Vitamin D and Cardiovascular Health

Low vitamin D levels were associated with higher heart disease and with higher mortality rates in two new studies. To read more about the study, click here. To read more about the study, click here.

Fish Oil and Infant Food Allergies
A recent study found that decreasing the dietary ratio of omega-6 to omega-3 fatty acids in mothers during pregnancy and lactation may reduce the incidence of infant food allergy. To read more about the study, click here.

Pass Questions

If you would like to submit a question to be answered in our newsletter, send us an email at passquestions@gmail.com

Dear Pass,
I wonder if you can give me some advice. My dad is in his early seventies and has taken a whole bunch of medications for years for cholesterol, blood pressure, and pain. I know that he has to be so toxic from taking those medications for so long and that they have to be hurting his liver. I’d really like to be able to give him something to take to protect his liver, but I’m worried about things interacting with his medications. Do you have any ideas?
Thanks,
Kim
Dear Kim,

I understand your worry. Often prescription medications are necessary, but they can take a toll on the body- often the most on the liver (which processes everything put into the body). The best supplement I can recommend is milk thistle. Milk thistle is probably the very best supplement that exists for supporting, cleansing, and healing the liver. It’s very safe to take, and no drug interactions have ever been reported from it. In fact, in the book A-Z Guide to Drug-Herb-Vitamin Interactions (available at the store), milk thistle is mentioned quite a few times as an herb to take with medications known to damage the liver.

Milk thistle has been the subject of numerous clinical trials due to its potent liver protecting qualities. It’s one of the few herbs that really have no pharmaceutical equivalent, and has been shown useful in treating liver diseases such as alcoholic hepatitis, cirrhosis, liver poisoning, vital hepatitis, fatty liver, acne, and more. Not only can it protect the liver against further damage, studies have documented its ability to regenerate the liver.

The liver performs so many important functions, and keeping the liver clean makes a huge impact in health. Milk thistle would be a great idea for your dad. If you have any more questions feel free to stop by the store and we’d be happy to help you further.

Supplement Spotlight

This month is the first of a three part series on supplements and the immune system. This month I thought I’d write about a well known vitamin that’s been getting a lot of press lately- vitamin D.

Vitamin D has long been used for it benefits to bones and calcium absorption, as well as being helpful during the winter months for people affected with seasonal affective disorder. More recently, there have been countless studies showing this common little vitamin’s benefits to the immune system. There have been quite a few studies documenting its ability to fight against cancer cells (one of the ways vitamin D works on the immune system is by helping the cells to quickly identify good cells versus sickness in the body, resulting in a faster immune response).

In one study, Dr. Adit Ginde of the University of Colorado Denver School of Medicine and colleagues at Harvard Medical School and Children's Hospital Boston found that people who had low blood levels of vitamin D were more likely to report having had a recent cold than those with higher amounts. What's more, the risk of a recent cold or other respiratory infection seemed to rise as vitamin D levels dropped.

Study after study has shown that people with the lowest vitamin D levels report having significantly more cases of cold and flu than those with higher levels. It’s a commonly held thought that the reason people get sick so much more in the winter because they’re stuck inside together with more exposure to germs (which is certainly a factor), but the new research on vitamin D suggests a considerable part of the rise in illness during colder months could be due to the fact that during the winter months vitamin D levels drop in the general population (since people aren’t having skin exposure to the sun to create vitamin D).

Vitamin D is very inexpensive, so there is truly no reason everyone shouldn’t take it, especially as the weather gets colder and we begin to worry more about catching a cold or flu. Also, it’s important to take the D3 form of vitamin D, rather than the common synthetic form. The D3 form is much better absorbed.

I thought I’d also post an excerpt on a great article written by By Dr. John Jacob Cannell MD below, with his thoughts about the vitamin D and the H1N1 virus.

Vitamin D, Immunity, and the H1N1 Virus

By Dr. John Jacob Cannell MD

Dr. Cannell:

1. Should I take Vitamin D to prevent the H1N1 flu? If so, how much?

2. If I get this flu, should I take very high doses of vitamin D? Is so, how much?

My short executive answers:

1. Take enough Vitamin D3 to get your 25(OH)D level above substrate starvation levels (50 ng/mL or 125 nmol/L). Levels of 50 ng/mL usually require at least 5,000 IU per day for adults, some adults will require more. Children should take 1,000 IU per every 25 pounds of body weight. After taking this dose for 3 months test your 25(OH)D level. Individual variation in dose response is great and natural 25(OH)D levels (50–70 ng/mL) are not assured by these doses.

2. Stock your home's pharmacy with fresh bottles high potency Vitamin D3 and if you get this flu, take 2,000 IU per kg of body weight per day for a week. As I weigh 220 pounds, I would take 200,000 IU per day for seven days if I thought I had an infection with a 1918-like influenza virus.

Vitamin D and the Immune System

A randomized placebo controlled trial showed vitamin D prevents colds and flu (click for a link to the study)

When these same authors attempted to reproduce their findings by giving 2,000 IU/day for four months, they found no protective effect of Vitamin D, however, these same authors have since concluded that 2,000 IU/day for four months is an inadequate dose and 5,000 IU per day is generally required to assure 95% of the population has adequate levels (link to study)

At least 5 studies show an inverse association between lower respiratory tract infections and 25(OH)D levels or sunshine. That is, the higher your 25(OH)D level, the fewer colds and flu (link to study).

Why it’s important to take 5,000 IU of vitamin D per day:

Vitamin D levels are like water from a mountain spring. The topmost pool is the calcium economy. When that pool is full, excess vitamin D flows down to hundreds of pools below, cancer, heart disease, infection, etc.

To summarize the effect of vitamin D in the body would be to say that vitamin D is used first for bone health and calcium absorption. It is only when the body has enough vitamin D to fill that need that its benefits spill over into immunity. Thus taking only 1,000–2,000 IU/day may not be enough to boost immunity enough to fight off the H1N1 virus, which is why a higher dose of 5,000 IU a day is recommended.

Note: Patients with hyperparathyroidism should only take vitamin Dunder the care of a knowledgeable endocrinologist. Granulomatous diseases such as sarcoidosis, granulomatous TB, and some cancers can
also cause Vitamin D hypersensitivity, as the granuloma or the tumor may make excessive amounts of activated Vitamin D, thus raising serum calcium. These patients should not take vitamin D except when under the care of a knowledgeable physician.

Recipe Review

Sweet Veggies & Brown Rice

From the Meatout Mondays Newsletter

Here’s a recipe that’s sure to help you fight disease and stay healthy. Its ingredients are loaded with vitamins, minerals, and antioxidants, as well as fiber and omega 3. Everything from the brown rice to the sunflower seeds offers health-promoting benefits. Try this recipe using organic ingredients. You can also add fresh sweet corn when available - the kids will love it!

Ingredients:

1 cup brown rice, uncooked (2 cups, cooked)
1 sweet onion, diced
1 zucchini, diced
1 red, orange or yellow bell pepper, diced
1 tomato, diced
1 avocado, peeled & cubed
1-2 shiitake mushrooms, diced
¼ cup sunflower seeds (toasted or raw)
1-2 Tbs. virgin coconut oil
Seasonings of your choice (salt, pepper, onion powder, garlic powder; any combination of herbs & spices)

Directions:

1. Cook rice according to package instructions (about 45 minutes).
2. Keep all vegetables raw and serve on rice, or sauté the veggies gently as follows:
3. Heat up about a tablespoonful of coconut oil in a large skillet.
4. Sauté onions for a couple of minutes, then add mushrooms, zucchini, peppers & tomatoes.
5. Sprinkle with seasoning and sauté a few more minutes until vegetables are a little softer (keep them in the pan until rice is ready).
6. When rice is ready, add to the skillet with the vegetables and mix thoroughly.
7. Serve desired portions of the mixture on a plate and top with avocado and sunflower seeds.

For this and other great vegan recipes, visit www.EvolvingWellness.com!

Crock Pot Very Veggie Chili

From vegetarian.about.com

• 1 onion, diced
• 2 cloves garlic, minced
• 1 red or yellow bell pepper, chopped
• 2 carrots, grated or sliced thin
• 1 1/2 cup corn
• 1 zucchini, diced
• 2 cans kidney beans
• 2 15 ounce cans diced tomatoes
• 1/2 cup water
• 1 1/2 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp red pepper flakes
• dash cayenne pepper
• dash tabasco sauce (optional)

Preparation:

Combine all ingredients in a crock pot or slow cooker. Cover and cook on low for 6-8 hours.

Roasted Acorn Squash Risotto

From glutenfreegoddess.blogspot.com

This autumn-into-winter flavored rice dish is an elegant vegetarian offering that is gluten-free and dairy-free. Make a vegan happy this holiday season. Serve this. Score some points.

1 medium acorn squash, halved, seeded
2 tablespoons extra virgin olive oil
4 cups light tasting vegetable broth (dilute with water if it's too strong)
1 small onion, diced
3-4 garlic cloves, minced
1/2 teaspoon gluten-free mild curry powder
Freshly grated nutmeg, to taste
1 1/2 cups Arborio rice, uncooked
1 cup white wine (optional; replace with broth if alcohol-free)
Sea salt and ground pepper, to taste

Options for garnish:

Chopped toasted pecans, slivered almonds or pine nuts
Chopped fresh parsley, if desired
Chopped fresh cranberries (shown)

First- roast the acorn squash.

Preheat your oven to 400 degrees F.

Roast the acorn squash by placing the two halves cut side up in a baking dish; add about two inches of hot water into the bottom of the dish. Bake for about 30 minutes, or until the squash is fork tender.

Meanwhile- start your risotto.

Heat the broth in a separate sauce pan, and keep it warm.

In a heavy medium saucepan, heat the olive oil on medium heat, and sauté the onion and garlic for 3 minutes. Add the curry, nutmeg, and uncooked Arborio rice and stir well, until the rice is coated. Stir and cook for about 3-5 minutes.

Add the wine and stir for a minute or two.

Pour in 1 cup of the hot broth, and bring to a simmer. Reduce heat and simmer uncovered, stirring frequently for 7-8 minutes.

When most of the liquid is absorbed, add the remaining cups of broth 1 cup at a time, stirring and simmering until each cup of liquid is absorbed before adding the next one. (The whole process should take about 20-25 minutes; 22 minutes is my goal for al dente; if you cook risotto too long it may get gummy.)

When the squash is done, remove it from the oven and using a spoon scoop out pieces and add them into the risotto- I like to do this along with the last cup of broth. Stir to combine.

When the final cup of liquid is absorbed cover and set aside for a few moments before serving. Risotto likes to rest a bit.

Warm up four serving bowls. Spoon the risotto into the bowls, and garnish with some chopped toasted pecans, pine nuts or chopped fresh cranberries.

Serves 4.

Spiced Apple Muffins

From thenourishinggourmet.com

Makes Ten Muffins

Preheat the oven to 375 degrees. Prep the muffin tins. I suggest using muffin papers (baking cups), otherwise you can grease it.

Dry Ingredients:

1/2 cup of coconut flour
3/4 teaspoon baking powder
1/2 teaspoon medium grind sea salt (if you use fine, use 1/4 teaspoon)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves

In a medium size bowl combine the dry ingredient and briskly whisk until all lumps are removed.

Add:

1/3 cup of coconut oil
1/4 cup of honey

Melt together on the stove top, just until melted (don’t get it hot, otherwise it could cook your eggs prematurely).

And:

3 eggs, lightly whisked.

Whisk until everything is well combined, and then add:

3/4 cup of shredded apples (wash, and core the apples, and then shred, peel and all)*see note above*

Divide between ten muffin tins, and bake for about 25 minutes or until the tops are lightly browned and a toothpick comes out clean when poked in the middle of the muffin.

Allow to cool for a few minutes and take out of the muffin tins and serve!

~

This month marks the 125^th anniversary of the publishing of Winnie the Pooh by A.A Milne. Our secret word this month celebrates that beloved children’s book.
October’s secret sale word is “Winnie the Pooh”.
To save 10% off your order this month, say “Winnie the Pooh” at the cash register before your items are rung up. Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter. The discount does not apply to already discounted merchandise.

To finish out our newsletter this month, I thought I’d share some wonderful Winnie the Pooh quotes. Have a wonderful month!

“If the person you are talking to doesn't appear to be listening, be patient. It may simply be that he has a small piece of fluff in his ear.”

“A little Consideration, a little Thought for Others, makes all the difference.”

“Don't underestimate the value of Doing Nothing, of just going along, listening to all the things you can't hear, and not bothering.”

“You can't stay in your corner of the forest, waiting for others to come to you; you have to go to them sometimes.”

“A bear, however hard he tries, grows tubby without exercise.”

“Some people care too much, I think it's called love.”

~Winnie the Pooh by A. A. Milne

Be Well!

 

 

September Sales

25% off ALL Country Life Products

25% off Solgar’s Whey to Go Protein Powders

30% off ALL Tahiti Trader Juices (including their Acai juice)

25% off ALL Carlson Kids Fish Oils

25% off Renew Life’s First Cleanse and Cleanse Smart

25% off Nature’s Secret Acai Cleanse

30% off ALL Reviva Beauty Products

25% off ALL Grandpa’s Soaps

30% off ALL Quorn Meatless Frozen Foods

There are many other things on sale this month, so stop by the store in September and SAVE!

 

Super Saturday Sale

 Buy 3, Get the 4th Free!

We’ve recently discontinued a huge amount of Solaray and Kal vitamins to make room for new items, so this Saturday, September 5^th, we are having a sale on all our discontinued supplements.  On Saturday, September 5^th, for every three discontinued vitamins you buy you’ll get one free (of equal or lesser value).  We’ve already marked all discontinued vitamins down 30-50%, so this is a special sale on top of that.  Don’t miss out!  This Saturday only!

 

New Product Spotlight

 

We’ve just gotten in a new dairy free ice cream called Luna & Larry’s Coconut Bliss.  Unlike other frozen dairy free options, Coconut Bliss is made with coconut milk rather than rice or soy.  It’s also sweetened with agave nectar in place of regular sugar, which has a much better glycemic index, which means it has less of an impact on blood sugar (to read more about agave and glycemic index, click here).  It’s not low fat, although all the fat in the ice cream (or frozen dessert to be more accurate) comes from coconut, which has actually been shown to help raise metabolism and help thyroid function.  I really can’t rave enough about Luna & Larry’s Coconut Bliss- it seems to be the perfect marriage of “good for you” and deliciousness.  Also, they’re a tiny little company (I love supporting small businesses). I called the company to ask a question and the directory said “press [whatever number] for Larry”. 

 

 

News You Can Use

Whole Grains and High Blood Pressure
In a recent study of 51,529 male health professionals aged 40-75, researchers found that those with the highest intakes of whole grains per day had a 19% decreased risk of high blood pressure.  To read more about the study, click here.

Review Confirms Heart-Healthy Benefits of Walnuts
In a review of 13 studies, researchers found that patients who added walnuts to their diet had significant decreases in total and LDL cholesterol.  To read more about the study, click here.

Cod Liver Oil Found to Affect Survival in Women with Solid Tumors
Researchers recently found that women who supplemented with cod liver oil every day had a 23% decreased risk of solid tumors and a 44% decreased risk of lung cancer, compared to women who did not take cod liver oil every day.  To read more about the study, click here.

Omega-3 Deficiency Among Major Causes of Preventable Deaths
In a study that identified 12 risk factors that could be modified to prevent unnecessary deaths, researchers found that just 250 mg of omega-3 per day could reduce deaths from heart disease.  To read more about the study, click here.

Omega-3 Fats and Heart Health in Diabetics
In a study of Type 2 diabetes patients, researchers found that those who took an omega-3 supplement for two months had a 21% drop in their homocysteine levels, compared to only 1% in the placebo group.  To read more about the study, click here.

 

 

 

Pass Questions

If you would like to submit a question to Pass Questions to be answered in a future newsletter, email us at passquestions@gmail.com

Dear Pass,

I was prescribed Zocor for my cholesterol and had a lot of muscle pain, so my doctor recommended that I try taking red yeast rice.  I switched and am having less muscle pain, but it’s still there.  Is there anything I can do to stop it?

Thanks,

Anthony

Dear Anthony,

I’m glad you spoke with your doctor about having muscle pain from the prescribed statin you were taking.  Though it can sometimes be a common side effect of cholesterol medications, it’s important to tell your doctor so they can make sure there isn’t a serious problem.  Many people have found success with red yeast rice.  Though it is a natural product, it does work similarly in the body to a statin (and therefore can have some of the same side effects, although often they are milder).  

Statins (and red yeast rice, since it works like a statin in the body) reduce the amount of CoQ10 we naturally have.  When you inhibit the production of cholesterol with statin drugs or red yeast rice, you also inhibit the production of Coenzyme Q 10. Because CoQ10 is found in every cell in your body, including muscles like your heart, it is a critical ingredient in the production of energy in your cells. It is what is called an “essential nutrient”.  If you have a deficiency of CoQ10, you are threatening your overall health, and more specifically, your cardiovascular health.

Supplements of Coenzyme Q10 have been shown to reduce or prevent many of the muscle related side effects of the statins or other drugs, and not only does it help your muscles, there are many studies that have shown CoQ10’s ability to prevent heart attack and increase heart function.  Anyone taking statin drugs or red yeast rice should also supplement with CoQ10. 

Another option would be to switch to a different cholesterol lowering supplement like Sytrinol.  Sytrinol is a newer cholesterol supplement derived from an orange peel extract that has been shown in studies to reduce cholesterol (especially triglyceride levels), and since it works differently than a statin in the body, it doesn’t have the side effects that statin drugs and red yeast rice can sometimes have.

 

Back to School: Gluten Free

Below are some great resources and ideas for parents of gluten free children:

Back to school tips for gluten-free and food allergy kids

Gluten-Free Back-to-School Resources

Going Back to School and Staying Gluten Free

Gluten-Free School Lunch Recipes and Tips

 

Supplement Spotlight

Back to School:  Brain and Focus

September brings back to school, and so I thought I’d mention a few supplements that can be of great benefit to children and college students (and everyone really- who doesn’t want better brain function?).

Omega 3 and DHA

There are countless studies about the many, many benefits of omega 3 oils.  Omega 3 fatty acids can not be synthesized by the body and are a type of fat that must be obtained from diet.  Since fish and flax, the main sources of omega 3, are not usually staples in children, teenagers, and young adult diets it’s even more important to add them back into the diet through supplements. 

 Studies have shown Omega 3 to help with memory, focus, and concentration.  A deficiency in omega 3 oils has been linked with childhood behavioral problems.  There was even a recent European study of prison inmates and omega 3 oil supplementation that showed that inmates that were given omega 3 oils were much less violent and impulsive and were far more likely to follow the prison rules.  Another study found that children (especially boys) with lower blood levels of omega 3 showed more problems with behavior, learning, and overall health than children with higher levels of omega 3 fatty acids.

One easy and great tasting way for children (and adults) to supplement with omega 3 fish oil is by taking Barleans Omega Swirl.    Barleans Omega Swirl comes in a lemon crème flavor with the consistency of pudding.   It’s not at all oily or  fishy tasting and supplies the recommended dose of omega 3 oils in just one or two teaspoons.   I’ve had many children in the store tell me how good it tastes.   We have sample bottles at the store and would be happy to give you a taste before you buy it.

 

Phosphhatidyl Serine

Phosphatidyl Serine, or PS, is one of my favorite supplements.  PS is an orthomolecule (a word coined by Noble Prize Winner Linus Pauling) to describe a molecule that is integral to our body chemistry.  PS has been the focus of many double blind trials showing its usefulness in enhancing memory and brain function.   Phosphatidyl serine has huge benefits experiencing cognitive decline as well as healthy children and adults who are looking for a memory boost.  One study on children taking PS showed marked improvement in almost every child taking the supplement in attention, concentration, learning, and behavior.   Another study on college age students found who reported a tendency to become anxious found they had less anxiety and improved mood and self confidence after taking PS.  For more information, click here for one of our newsletters focusing on Phosphatidyl Serine.

 

Recipe Review

Vegan Pan Bagnat

From MyVeganCookbook.com

Pronounced (pahn bahn-YAHT) it's a traditional sandwich from Nice, France. Basically a salad on a bun, except here we've replaced the bun with a pita pocket. It works nicely, holding in all the ingredients and lovely juices. What seems like a simple sandwich is actually full of flavor.

*NOTE- There is amazing fresh baked pita bread (including wheat pitas) at the middle eastern grocery store next to Pass Health Foods.

 

• 1 16oz Can of Garbanzo Beans Lightly Mashed
• 1 1/4 Cup Chopped Romaine Lettuce
• 1 Cup Cherry Tomatoes Halves
• 1/2 Medium Red Onion
• 1 2oz Jar Diced Pimentos
• 1 Clove of Garlic Minced
• 8 Basil Leaves Chopped
• 2 Tbsp Capers (optional)

• 1/4 Cup Red Wine Vinegar
• 3 Tbsp Extra Virgin Olive Oil
• 1 Tsp Sugar

• 5 Pita Pockets*

Place prepared beans, lettuce, tomatoes, onion, pimentos, garlic, basil and capers into mixing bowl.

Wisk together vinegar, oil and sugar. Pour over vegetables and toss.

To serve stuff each pita pocket with 3/4 cup of mixture.

 

Servings:5. Per Serving (3/4 Cup not counting pita pocket): 169 Calories, 9g Fat, 22g Carbohydrates, 5g Protein, 2g Fiber, 4g Sugar.

 

 

Easy Gluten Free Granola Bars

From recipezaar.com

 

Ingredients

• 1/2 cup honey
• 1/4 cup brown sugar
• 1/2 cup peanut butter (creamy or crunchy) or almond butter (if you want to make almond granola bars)
• 1 teaspoon vanilla
• 1 1/2 cups gluten-free oats
• 2 cups almonds (or combination of other nuts or seeds)
• 1 cup dried cherries (or other dried fruit)

Directions

1.      Butter an 8 X 10 inch pan generously OR line it with parchment paper than also comes up the sides of the pan about 1/2 of an inch.

2.      Preheat the oven to 400°F.

3.      Toast your nuts/seeds in the oven for a few minutes until slightly golden. While you are doing this, make your “granola glue” or peanut butter sauce.

4.      To make the “granola glue” or peanut butter sauce, combine honey and brown sugar in a small saucepan. Heat, while stirring, until the brown sugar dissolves. Bring mixture to a simmer and simmer for 1-2 minutes until evenly foamy/bubbly on top. Remove from the heat. Add one teaspoon vanilla extract. Stir (it will steam a bit). Add peanut butter and stir briskly until lumps are gone and the consistency is uniform.

5.      Mix granola base (oats or cereal) with your toasted nuts/seeds. Pour peanut butter mixture over the top and stir until evenly distributed. Add dried fruit and stir again to distribute.

6.      Pour mixture into pan (on to parchment paper). Spread evenly and then press down in to the bottom of the pan. Press the granola together firmly.

7.      Bake for 20 minutes at 350°F.

8.      Remove from the oven and allow to cool completely (it will firm up as it cools) before cutting.

9.      Cut into bars.  Wrap bars in cling wrap or wax paper and store in a Ziploc bag or airtight container on the counter until consumed.

 

Gluten-Free Breakfast Bread Recipe

From glutenfreecooking.about.com

 

This high protein gluten-free bread recipe is also dairy, soy and bean free. It makes very good morning toast and French toast.

This recipe was adapted from a recipe which appears in Gluten-Free Baking with The Culinary Institute of America by Richard J. Coppedge Jr., C.M.B., called "Egg Bread."

Prep Time: 10 minutes

Cook Time: 50 minutes

Ingredients:

• 3 cups dairy free / soy free gluten-free flour blend
• 1/3 cup sugar
• 1 tablespoon instant yeast
• 2 teaspoons guar gum
• 2 teaspoons salt
• 6 egg yolks
• 1/3 cup light olive oil
• 1 3/4 cups club soda or sparkling mineral water

Preparation:

1. Combine dry ingredients in a large mixing bowl. Use a large whisk to thoroughly blend.
2. Lightly whisk egg yolks. Add olive oil to yolks and add to dry ingredients.
3. Slowly add carbonated water to the bowl and mix until blended.
4. Beat on high for 4 minutes.
5. Cover bowl with a damp towel and place in a warm location for 45 minutes or until the batter is about 1 1/2 inches below the top rim of the bread pan.
6. Grease a loaf pan with butter and preheat oven to 325°.
7. Bake for 50 minutes or until internal temperature reads 200° on an instant read thermometer or until bread springs back when pressed with a finger.
8. Remove from loaf pan and cool on a rack before cutting.

 

 

Easy Baked BBQ Tofu

From the Meatout Mondays Newsletter

Baked tofu is one of the easiest recipes to prepare. You can marinade it as indicated in the recipe below or try other favorites, like a teriyaki sauce. Once made, you can use the tofu in a variety of ways: on sandwiches, rice, or noodles, or just by itself as a snack. You may even want to double or triple this recipe, since it’s so easy to make, and have extra for leftovers.

Ingredients:

1 block (16 oz.) of extra-firm tofu
barbeque sauce
soy sauce
olive oil or non-stick cooking spray

Directions:

1. Remove tofu from packaging and drain.
2. Cut into slices about 1/4" thick.
3. Press out moisture from tofu: Lay tofu on cutting board covered with paper towels or clean dish towel; place another layer of towels on top of tofu and press down to release moisture; remove that towel and put a new one down; place something heavy on top (coffee can, teapot, books); let stand about 30-45 minutes while it releases more moisture.
4. In a bowl, mix two parts of barbeque sauce with one part soy sauce.
5. Dip the tofu slices into the sauce.
6. Lay out marinated slices on lightly oiled baking sheet and bake at 375 degrees for 35-45 minutes (for a softer texture bake 35 minutes; for a more crispy texture, cook longer).

For this and more great recipes, visit www.Jinxiboo.com/blog!

September’s secret sale word is “Sunflower”.

To save 10% off your order this month, say “sunflower” at the cash register before your items are rung up.  Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter.  The discount does not apply to already discounted merchandise.

Click here for a wealth of sunflower information, folklore, history, and recipes!

 

 

 

“By all these lovely tokens

September days are here,

With summer's best of weather,

And autumn's best of cheer.”

 

~ Helen Hunt Jackson, September, 1830-1885

 

 

Be Well!

Monet, Water Lilies

 

August Sales

 

20% off All Barlean’s Products

 

30% off Natren’s Healthy Trinity

 

30% off Bob’s Flax Seed Meal

 

30% off Kingsmill Gluten Free Bread

 

20% off Tree of Life Fruit Spreads and Peanut Butters

 

30% off Earth Friendly Dish Soap

 

25% off Shiff Prime Years

 

News You Can Use

Daily Multivitamins and Longevity
There is increasing evidence that a good multivitamin may have a significant effect on health and longevity.  To read more, click here.

 

Lycopene and Cancer Prevention
In a recent study of 1,000 men, researchers found that those with the highest blood levels of lycopene had a 45% lower risk of overall cancer than those with the lowest levels of lycopene.  To read more, click here.

Probiotics Helpful After Gastric Bypass

Taking probiotics after gastric-bypass surgery improves weight loss, vitamin B12 availability and bacterial growth, according to a new study from Stanford University.  To read more, click here.

 

Vitamin D and Breast Cell Health
In a study of 103 premenopausal women undergoing chemotherapy, researchers found that 74% of them were deficient in vitamin D.   To read more, click here.

CoQ10 and Blood Vessel Health in Diabetics

In a study of 23 diabetes patients, researchers found that those who took 200 mg of CoQ10 per day for 12 weeks had a 31% increase in Flow Mediated Dilation (FMD), a measure of the brachial artery to relax, compared to a 5% decrease in the placebo group.  To read more, click here.

Dr. Weil’s Tips for Reducing Anxiety

To read his article, click here.

 

Vitamin D and Mental Health
In a recent study of over 3,300 men aged 40 to 79, researchers found that those with higher vitamin D levels performed better on cognitive function tests than those with lower levels.  To read more, click here.

 

Special August Sale

This month we will be having a special one day sale just for our newsletter subscribers, so be watching your email for a special coupon later this month!

 

Pass Questions

Dear Pass,

I’ve been taking CoQ10 for a few years now for my heart.   Just the other day a friend was saying that I should be taking ubiquinol instead, which is apparently a new form of CoQ10.  Does it really matter what kind I take?  Is there a difference?

Thanks,

Patricia

 

 

Dear Patricia,

 

As you know, CoQ10 is a fantastic vitamin for heart health and preventing heart attacks.  The most commonly used form of CoQ10 is ubiquinone (is should be listed as the ingredient on the back of your bottle).   Ubiquinol is a new form of CoQ10 which is more easily absorbed by the body.  Most people take the better known ubiquinone form, which the body then has to convert into ubiquinol (which is the form of CoQ10 that is active in the body).  For people with heart problems or those who are especially concerned about heart health, it may be a good idea to think about switching to the ubiquinol form of CoQ10 since it’s the form that is more readily used in the body. 

 

I hope that answered your question!  If you have any other questions or would like more information, stop by the store and we’ll be happy to help you further.

 

Supplement Spotlight

Flax and Fish Oils and Behavior and Focus in Children

 

Two types of fatty acids are considered essential to the human body- Omega-3 and Omega-6.  These fatty acids cannot be synthesized in the body and must be obtained from the diet, hence they are called “essential fatty acids”.

 

Generally children receive adequate amounts of the Omega-6 fatty acids (which are plentiful in vegetable oils), but their diets are woefully lacking in Omega-3 fatty acids.

 

Studies confirming the benefits of omega-3s for children:

 

·         In 1981, researchers first hypothesized that children with difficulty focusing and staying still may have reduced nutritional status of essential fatty acids (EFAs) because they experienced greater thirst (a symptom of EFA deficiency) compared to children without problems concentrating.

·         These results were confirmed in 1983. Researchers who examined children’s blood levels for EFAs found they were significantly lower in poorly behaved children compared to children without behavior problems.

·         In 1987, researchers further documented that 48 children who had trouble with focus and behavior had significantly lower levels of Omega-3 fatty acids than their well-adjusted peers.

·         In a 1995 study comparing essential fatty acid levels of two groups of boys- one with difficulty remaining calm and focused to one without –researchers found significantly lower levels of EPA and DHA (two key Omega-3 fatty acids synthesized from alpha-linolenic acid contained in flax) in the inattentive boys.

·         In 1996, Laura J. Stevens, of the Department of Foods and Nutrition, Purdue University, and co-investigators published an important paper in Physiology & Behavior, which found that boys with lower levels of Omega-3 fatty acids in their blood showed more problems with behavior, learning, and health than those with higher levels.

There are countless other studies documenting the link between Omega-3 fatty acids and focus and behavior.   Two easy and delicious ways to supplement your child’s diet with Omega-3 oils are through Barlean’s Omega Swirl fish and flax oils.  Both products are made in a way so that they’re almost like a pudding rather than an oil.   The flax comes in strawberry banana and the fish oil comes in lemon crème.  We have samples of both to try at the store, and the kids we’ve seen try it really like it and say it tastes like a dessert.  As a back to school promotion, we’re selling the Barlean’s Omega Swirl oils for 20% off the entire month of August.

 

 

 

 

 

Recipe Review

 

Broccoli Salad

From myvegancookbook.com

 

Don't just make use of those left over broccoli stalks, make 'em DELICIOUS! You will love this broccoli salad recipe.

Use a nice organic raisin please. It will make all the difference in the world when it comes to taste.
The fat and calorie count is without the sunflower seeds, so keep that in mind.

Servings:4.5 servings. Per Serving (1/2 Cup): 107 Calories, 3.25g Fat, 14.5g Carbohydrates, 1.50g Protein, 2.50g Fiber, 9.50g Sugar.

• 2 Cups Broccoli Stalks (with a few florets)
• 1/4 Medium Red Onion
• 1 Medium Carrot, Shredded
• 1/4 Cup Raisins
• 1 Tablespoon Extra Virgin Olive Oil
• 1 Tablespoon Champagne Vinegar
• 1/2 Teaspoon Salt
• 3 Teaspoons Sugar
• 1 Tablespoons Sunflower Seeds (optional)

 

In a food processor, pulse broccoli and onion about 5 times or until chopped well. Dump into a serving bowl with the rest of the ingredients and toss together.

 

Tabouli

This recipe is easy and delicious.  If you don’t have fresh mint, you can just increase the amount of parsley.

2 cups cracked wheat (bulgur)
2 cups very hot water
1 cucumber, chopped
2 small tomatoes, chopped
1 bunch green onions, sliced
1/2 cup fresh chopped mint
2 cups fresh chopped parsley
3 cloves garlic, minced

Dressing:
1/2 cup fresh lemon juice
3/4 cup extra virgin olive oil
1 tablespoon pepper
2 teaspoons salt, or to taste

  Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes.

  Drain any excess water, if necessary, and squeeze dry.

  Combine the salad ingredients, including wheat, in a medium bowl.

  Mix the dressing ingredients together and stir into the salad mixture.

  Serve chilled or at room temperature.

 

Makes about 8 cups, 12 to 16 servings.

 

Avocado & Green Chili Soup

From the Meatout Mondays Newsletter

Avocados contain lutein, an antioxidant found to help maintain healthy eyes. Due to their mono and polyunsaturated fat content, avocados are a healthy substitution for foods rich in saturated fat. They have lots of vitamins C and K , as well as fiber, folic acid, and potassium. Give this rich Avocado & Green Chili Soup a try... the recipe comes straight from Linda McCartney's cookbook.

Ingredients:

2 ripe avocados
3 cups soymilk
4 oz. canned green chilies
1 medium onion, chopped
salt and pepper, to taste
2 Tbs. lemon juice
2 Tbs. dry sherry

Directions:

1. Cut the avocados in half and remove the pits.
2. Scoop out the avocado pulp and puree in a blender.
3. Add the remaining ingredients to the blender and puree until evenly smooth.
4. Pour the mixture into a serving bowl, garnish with chopped chilies or fresh parsley, and serve at room temperature.

 

August’s secret sale word is “meteor shower”.

The best meteor shower of the year, The Perseids, peaks on the night of August 11^th into the morning of the 12^th.

To save 10% off your order this month, say “meteor shower” at the cash register before your items are rung up.  Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter.  The discount does not apply to already discounted merchandise.

To read more about the perseids, click here.

 

 

“Rest is not idleness, and to lie sometimes on the grass under the trees on a summer's day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time”
-John Lubbock

 

Be Well!

 

July Sales

Country Life 25%
Healthy Trinity 30ct 30%
Hint Waters 25%
Solaray 25%
Kyo-Dophilus 25%
Tofutti Cuties 33%
Michael Seasons Chips 35%

 

News You Can Use

N-Acetyl-Cysteine and Lung Health
In a study of 48 rats, researchers found that those with Chronic Obstructive Pulmonary Disease (COPD) who were treated with 800 mg of NAC per kg of bodyweight per day for 80 days preserved their lung health, compared to rats who were not treated with NAC.   To read more about the study, click here.

Fiber Found to Help Heart Health
In a study of more than 26,000 men, researchers found those with the highest intake of fiber (35.8 grams of total fiber per day) had a 14% reduced risk of stroke, compared to those with the lowest intake (16.1 grams of total fiber per day).  To read more, click here.

Mushrooms and  Breast Cancer Risk

Researchers have found that regular mushroom consumption can decrease a woman's risk of breast cancer by two thirds.  To read more, click here.

 

Folic Acid Shows Hope for Mental Health
In a study of 88 patients with a diagnosis of Type 1 Bipolar Disorder, researchers found that those who took 3 mg of folic acid per day along with sodium valproate (a common Bipolar drug) had a greater reduction in the severity of their symptoms than those who took sodium valproate only.  To read more, click here.

Omega-3 Fats and C-Reactive Protein Levels
Researchers recently found that study participants with CRP levels lower than 1.0 mg/L had significantly higher levels of omega-3 than those with CRP levels higher than 3.0 mg/L.  To read more, click here.

Vitamins Slow Eye Degeneration in Senior Citizens

A specific combination of vitamins and other nutrients may significantly slow down the rate of sight loss in Age-Related Macular Degeneration (AMD), a major cause of blindness in the elderly, according to new research conducted at Queen`s University, Belfast, Northern Ireland.  To read more, click here.

 

Pass Questions

If you would like to submit a question to Pass Questions, send us an email at passquestions@gmail.com

 

Dear Pass,

My husband is a diabetic and often has neuropathy in his fingers and toes.  Is there anything at Pass that could help him?

Thank you,

Mary Lynn

 

Dear Mary Lynn,

Neuropathy, a tingling or numbness in the fingers and toes, is caused by nerve damage and is common among people with diabetes.  There are two things that have shown especially good results in studies, alpha lipoic acid and benfotiamine.  Alpha lipoic acid is a potent antioxidant that can help reduce the symptoms of neuropathy by benefiting nerve health (the details of one study are here).  Benfotiamine is a special, fat soluble form of thiamine (vitamin B1) that in new human studies has shown benefits to diabetic neuropathy and microvascular damage from high blood sugar (to read the study, click here).   I hope that helps!  A good B complex would also be a good idea, since B vitamins are also good for nerve health.

 

 

Supplement Spotlight

Acid/Alkaline Balance

Keeping your body in balance is a critical part of staying healthy.  Just as acid rain damages the external environment, too much acid in the body damages your internal ecosystem.  Acidosis, or over-acidity in the body, is the underlying cause of many disorders; every function in the body depends on maintaining a precise balance between acid and alkaline, which is known as pH.

Powerful pH

The basics: pH (potential of hydrogen) is simply the measure of the acidity or alkalinity of a solution.  Solutions or fluids with a pH less than 7.00 are considered acidic, while those with a pH greater than 7.00 are considered alkaline.

A healthy body ‘s internal fluids are slightly alkaline.  The body’s need an alkaline pH is essential for everything from immunity, digestion, and cardiovascular function to enzyme reactions, metabolic processes, and energy production.

Upsetting the Balance

Today’s world supplies a slew of conditions that can make the body too acidic.  In addition to poor diet, things like emotional stress, medication, and disease all promote acid production.  When the body is young and healthy, it’s relatively easy for it to fight these outside stresses and stay balanced, but as we age our internal buffering system generally declines in efficiency.

An acidic pH decreases the immune system’s ability to kill bacteria and viruses, which increases the frequency of ailments like colds and flus.  Overacidity can trigger the symptoms, as well as extend the suffering associated with allergies.

Other symptoms of acid/alkaline imbalance include heartburn, bloating, and feeling full after eating.  Too much acid can leave you feeling stiff and achy as well as continually tired and lethargic.  Many researchers have also concluded that low-grade acidosis is a hidden cause of osteoporosis.  The more acidic you are, the more the body will try to compensate by releasing buffering minerals into the bloodstream, like calcium taken from the bones.  Untreated acidosis also increases the risk of degenerative diseases including arthritis, heart disease, and more.

Acidity and Weight Gain

Another reason to switch to a alkalizing diet is to encourage weight loss.  According to Dr. Robert Young, author of The pH Miracle for Weight Loss, “The more acidic we become from our lifestyle and diet, the more fat the body needs to retain to buffer the acidic acids from bodily functions.  If we want to maintain a healthy and energetic weight, we need to minimize acidic foods and lifestyles.  When a body is overweight, it is over-acid,  When you alkalize your body with the proper alkaline foods and supplementsyou begin to lose the acidic weight.”  If you’ve been trying to lose weight without success, try bringing your body into acid/alkaline balance.

What’s To Be Done?

We sell pH testing strips at the store, which are a quick and easy way to determine if you’re too acidic.  The foods we eat have a huge impact on Ph.  The typical American diet is full of acid-forming foods like refined flour and sugar, as well as processed and fried foods.  A diet high in animal products like meat and dairy products can also contribute to acidosis.  Increasing the amount of alkalizing foods (fresh fruits and vegetables) go a long way to combating the problem.  We also sell special alkalizing waters like Evamor at the store, which taste great and are a convenient option for people on the go.   Another way to help with alkalizing the body is to incorporate green foods like spirulina, chlorella, and wheat and barley grasses (available in powders, capsules, and tablets).

For a detailed list of acidic and alkalizing foods, click here.

                        -Information and excerpts from this article were taken from Energy Times Magazine, June 2007

 

July’s secret sale word is “freedom”.

To save 10% off your order this month, say “freedom” at the cash register before your items are rung up.  Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter.  The discount does not apply to already discounted merchandise.

 

Recipe Review

Crisp Carrot Slaw

From the weekly Meatout Mondays Newsletter

This colorful, versatile recipe makes it fun and effortless to get those all-important fruits and vegetables loaded with antioxidants, vitamins and minerals. You can substitute ingredients like pecans or almonds in place of walnuts or add dried fruit, such as cherries or raisins. Spice it up with cumin or calm it down by leaving out the garlic. Using a food processor to shred the carrots and the cabbage makes this an easy salad to put together in 10 minutes or less.

Ingredients:

2 cups baby carrots, shredded
1 cup red cabbage, shredded
1 yellow bell pepper, julienned
½ cup chopped or broken walnuts
Cumin, to taste
½ cup olive oil
1 clove garlic, crushed (optional)
2 Tbs. Dijon mustard
2 Tbs. balsamic vinegar

Directions:

1. Make the dressing first so the flavors have time to blend; put crushed garlic clove and mustard in bottom of small mixing bowl.
2. Add balsamic vinegar and whisk until blended.
3. Add ½ cup olive oil very slowly while continuously whisking; set dressing aside while preparing slaw.
4. Shred carrots and cabbage (hint: using shredding blade on food processor makes it easier).
5. Slice pepper julienne-style into fine strips.
6. Blend all vegetables together in a bowl; add walnuts and blend again.
7. Remove garlic clove from dressing, stir with a whisk if it’s separated; add dressing to taste.

For this recipe, click here; for more great vegan recipes, visit www.ChooseVeg.com!

 

Vegan Spinach Lasagna (Low Fat)

From myvegancookbook.com

You will not miss the cheese in this vegan version of the classic Lasagna. Blended blanched almonds and tofu create a creamy, almost cheese like sauce.

Servings:9. Per Serving (3 X 4 inch peice): 201 Calories, 7g Fat, 29g Carbohydrates, 11g Protein, 6g Fiber, 4.50g Sugar.

 

Tomato Sauce Ingredients

  1/2 Tablespoon Extra Virgin Olive Oil

  1/2 Medium Onion

  2 Cloves Garlic, Minced

  3 8oz.Cans Tomato Sauce

  1 6oz.Can Tomato Paste

  1/2 Teaspoon Oregano

  1/2 Teaspoon Basil

  1/2 Teaspoon Marjarom

  1 Tablespoon Sugar

  1/2 Teaspoon Salt

Creamy Spinach Sauce Ingredients

  1/2 Cup Blanched Slivered Almonds

  1/2 Cup Soy or Rice Milk

  2/3 14oz. Block Firm Tofu

  1/2 Tablespoon Canola Oil

  1 Tablespoon Red Wine Vinegar

  1/2 Lemon, Juice

  1 Teaspoon Sugar

  1/2 Teaspoon Salt

  1 Teaspoon Onion Powder

  Dash Black Pepper

  1 Tablespoon Grated Onion, Well Drained

  1 1/2 Cups Frozen Spinach, Cooked & Well Drained

  8oz. Box Lasagna Pasta, Cooked

  1/4 Cup Nutritional Yeast Flakes (for topping)

 

Start by sweating the onions and garlic with the olive oil in a sauce pan on medium heat. Pour in tomato sauce and paste, oregano, basil, marjoram, sugar and salt. Let simmer on low-med heat for about 25 minutes. A word of warning, this sauce makes a bit more than you will need, so don't try and add all the sauce if you see that it's not going to take it all. Or else you'll wind up with soupy lasagna.

Now for the creamy spinach filling:  Place almonds, soy milk, red wine vinegar, lemon juice, sugar, salt, onion powder and pepper into a blender and blend until smooth. If you have a handheld submersible blender; it makes this job so much easier. Squeeze water from tofu and place into mixing bowl and crumble with a fork. The key is to make this look like riccota cheese. Now place the almond mixture and spinach into the bowl and mix well.

In a large pan, boil lasagna noodles until almost tender or just before they become al dente. Preheat oven to 350.

In a 9 X 13 glass casserole dish, sprayed with non-stick spray, start layering with the tomato sauce at the bottom to prevent sticking. Then a noodle layer, then a creamy spinach layer with tomato sauce on top of that. Repeat until you have enough noodles left to make one last top layer with just sauce on the top and finishing it off by sprinkling the yeast flakes on the top.

Bake uncovered until it becomes bubbly hot.

TIP:  Make this dish in advance, separate into perfect portions in freezer-microwave safe containers, without baking, and freeze. From freezer to the microwave, it's ready in 5 minutes flat.  Makes a quick lunch.

 

Two Potato Salad

From karinaskitchen.com (an absolutely beautiful gluten free recipe site)

2 large sweet potatoes, peeled, diced
2-3 large Yukon gold potatoes, peeled, diced
Sea salt
Cracked pepper, to taste
Extra virgin olive oil, as needed
Apple cider vinegar, to taste (use a clean, light vinegar- not too strong)
2-3 teaspoons dill
Sliced or chopped red or purple onion, to taste

Place the cut potatoes into a pot of fresh salted water and bring to a boil. Cook until the potatoes are fork tender- about 20 minutes. Drain well.

Season with sea salt and cracked pepper. Sprinkle with apple cider vinegar. Drizzle with olive oil. Add the dill and onion. Toss gently to combine.

Taste test.

Keep adding vinegar, sea salt and olive oil a sprinkle at a time; and toss; until the salad achieves the flavor you prefer.

Note- I add a lot of vinegar because I love the combination of vinegar, sea salt and potatoes. So I add more than I expect to usually, based on tasting. That's why it's so important to taste test while you're seasoning.

A recipe is only a blueprint. You have to engage your own senses.

One flavor tip I've learned from experience- it's better to season assertively when it comes to potato salad- especially if you're going to chill it before serving. Chilling dulls the flavors. You'll often need more than you think.

Serve this two potato salad warm- I love it still warm. Or cover and chill it for serving later. It's also good cold.

Serves 4-5.

 

The New Colossus by Emma Lazarus

 

Not like the brazen giant of Greek fame,

With conquering limbs astride from land to land;

Here at our sea-washed, sunset gates shall stand

A mighty woman with a torch, whose flame

Is the imprisoned lightning, and her name

Mother of Exiles. From her beacon-hand

Glows world-wide welcome; her mild eyes command

The air-bridged harbor that twin cities frame.

"Keep ancient lands, your storied pomp!" cries she

With silent lips. "Give me your tired, your poor,

Your huddled masses yearning to breathe free,

The wretched refuse of your teeming shore.

Send these, the homeless, tempest-tost to me,

I lift my lamp beside the golden door!"

 

 

How often we fail to realize our good fortune in living in a country where happiness is more than a lack of tragedy.  ~Paul Sweeney

 

Have a happy 4^th, and be well!

 

 

 

 

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

 

Be Well!

 

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

 

Be Well!

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!