Weight Loss in a Capsule?

Lately it seems Dr. Oz recommends a new magic weight-loss pill every day.  We are sure glad to welcome new customers to the world of natural foods, and surely supplements as a step away from pharmaceuticals is generally good for everyone.  Eventually, the supplement makes way for dietary change, and over a few years a new shopper can become a seasoned natural foodie.  So please, bring your questions and your desires- we are here to help point you in the right direction.

Navigating the world of weight-loss supplements nearly takes a degree.  We stock several supplements known to aid weight loss in relative safety.  Below is a brief guide to those you will find on our shelf.  As new supplements pop up, we determine case-by-case whether each fad passes muster and do our best to supply shoppers with those that do.  Currently we are working on a secondary supplier for 7-Keto, which mimics thyroid function and boosts metabolism that way.  Since the demand exploded, our usual supplier is out of stock.  Similarly, saffron extract will not be available from any distributors we trust until late Spring.

Harvest Market does not carry Raspberry Ketones, or recommend using them.  Raspberry ketones are not actually sourced from raspberries- that would be prohibitively expensive.  Most often, “raspberry” ketones are synthesized in a lab.  These synthetic compounds “work” by increasing norepinephrine, otherwise known as noradrenaline.  This puts your body into fight-or-flight status, increasing heart rate and vasoconstriction.  Over time, “stressing yourself thin” can result in adrenal fatigue or exhaustion- which can further disable metabolism as a whole.

We heartily recommend a diet rich in grass-fed, organically produced proteins and fats, with fiber and carbs from vegetables and fruits.  Sugar, our most prevalent modern drug, has no place at all in a diet designed for weight loss.  Not only does sugar wind up stored as fat when not burned off, sugar strips minerals from the body, deepening the nutrient deficiencies responsible for poor fat metabolism to begin with.  Improving digestion can also aid weight management.  There are many simple ways to encourage your digestive tract to work most efficiently for you.  The next step is to address the health of your adrenal glands and thyroid.  Harvest Market offers plentiful resources for such an effort.

Here are the weight-loss options you will find on our shelf:

Cayenne or jalapeno in cooking have a thermogenic effect, increasing metabolism.

Relora:  Magnolia Bark helps to reduce cortisol, thereby interrupting the loop of craving.

CLA:  Abundant in grass-fed beef.  This fatty acid is essential for efficient fat metabolism.

Apple Cider Vinegar caps:  Some benefits of apple cider vinegar, which can  greatly benefit digestion, plus kelp for thyroid health, fiber, and chromium to balance blood sugar.  A customer favorite.

T-Lean:  Green tea phytosome (decaffeinated) also has a thermogenic affect, increasing metabolism.

Irvingia Gabonensis (African Mango):  Balances the action of leptin in the body, interrupting the craving response.

You can afford to eat healthily!

You can afford to eat healthily!

Commitment is the main ingredient. Prioritize your well-being by investing in quality foods that give back much more than they cost. Take control of your health in the kitchen. Preparing nourishing food pays powerful dividends: incredible tastes and flavors; confidence in your natural instincts and capabilities; increased resistance to illness and degenerative disease; a vibrant appearance and strong body; and the satisfaction of supporting your local community.

Simple Ways to Stretch Your Food Budget with Harvest Market

Print our monthly coupons to use each time you visit.  Take advantage of our monthly specials.  Both can be found on the front page of our website by following the wooden signs.

Buy in bulk: Pre-order cases of products you use most frequently and save 15-20%. (Very few exclusions apply.) Call or stop by Customer Service for more details.

Take advantage of natural foods manufacturer’s coupons. Many of your favorite brands make coupons readily available to customers online.

Embrace simplicity. Base your meals around produce, highest-quality protein, and nutrient-rich whole grains. Soak dried grains or legumes overnight, and prepare in large batches. Simply add fresh produce at mealtime and prepare whichever way you prefer. Grains also make inexpensive filler for stir-fries, casseroles, and meatloaf.

Use your freezer. Bread, leftovers, and meals you cook in advance are then ready when you are.

Consider the cost of convenience. Most things can be made for a fraction of the cost to purchase pre-packaged. The money saved buying versatile ingredients that work hardest for you will more than pay for grass-fed meats, dairy, eggs, or cheeses. Make coffee and breakfast at home, pack lunch and snacks, and upgrade plastic bottles of water to refillable stainless steel or glass.

Buy in-season and/or local produce whenever possible. Plenty of local farms use organic growing practices without adding the cost of certification to their produce. Eating seasonally is eating affordably. If you have time, grow your favorite herbs and vegetables at home.

Organic methods produce unparalleled taste. Ingredients grown or produced the old-fashioned way deliver incredible flavors that make simple meals seem gourmet.

 

 

In Fats We Trust: Week Three

We are blowing through literature, ghee, and coconut oil, so it seems the fats revolution is catching on!  The most important piece of information we can convey is that it really matters how the animal was raised or how the oil was processed.  There is a huge difference between factory-farmed meat, eggs, and dairy, and grass-fed, pastured animal products.

First let’s look at Barbara’s question regarding fats and osteoporosis, with a focus on sesame oil.  Rick wrote up a sensible response, below.  Please note: We are not doctors or certified nutritionists, just well-read, well-practiced individuals.  We cannot and do not wish to imply that anything we write or say will diagnose, treat, cure, or mitigate disease.  Each person’s constitution and specific circumstances determines her or his level of health and any appropriate adjustments.  While we may not always agree with the medical establishment in our country, we certainly respect the ideals of safety for which the FDA etc. were created.  The choices and resources at our fingertips in our nation and community are indeed incredible, and for that we are grateful.  If you are on the hunt for a medical practitioner who embraces holistic methods, please see our ever-expanding Practitioner Directory.  Our bulletin board in-store is also full of folks who have trained in health and nutrition counseling.  We encourage you to avail yourselves of their knowledge.

“Fats are crucial to bone health, although it is somewhat of a controversial subject with regards to which fats and in what amounts. Without doubt, every meal should contain at least a solid serving of a nutritious, minimally-processed fat. The fat-soluble nutrients (vit A, D, E and K) all play a role in calcium uptake and bone support, and cannot be absorbed by the gut if there is an absence of fat in the diet. Butter, ghee and coconut oil, rich in saturated fats, are often considered excellent foods for boosting the absorption of these (and other) nutrients. also consider the fact that grass-fed butter in particular contains a small but appreciable amount of vitamins D, A and K2.

“Another consideration with regards to fats are whether or not they produce inflammation in the body. Excess inflammation can foster accelerated bone loss, while fats, playing an integral role in the production of prostaglandins that either cause or resolve inflammation, can work either for or against the longevity of your bones. Processed and refined oils, such as canola, corn, soybean, REFINED sunflower, REFINED sesame and safflower, will often yield free radicals and potential harmful oxidation–which the body responds to with inflammation. Multiple studies have shown that alpha-linolenic-acid, an omega-3 fat found in walnuts, flaxseeds, chia, hemp et al. can help to prevent excessive bone turnover by influencing and modulating our metabolism of inflammation. Small amounts of sesame oil might also be helpful, as it has been studied for having bone preserving effects–possibly because of its high antioxidant content (sesamol) and the fact that sesame seeds themselves are rather high in calcium.”  Thanks for asking!

One of our dearest customers Tracy recommended a product this week: “One new product that I have really enjoyed is Earth’s Balance Coconut Spread.  Great taste and a good fat.”  This spread can be found to the right of the milk refrigerator, with the butters.

Also of note this week is an article Bob discovered that pertains directly to the potentially devastating effects of the low-fat, low-sunshine diet- this time, about autism.  Not everything Dr. Mercola says should be taken as law, but his research is extensive and reliable.  We certainly *do not* mean that mothers are to “blame” for yet another unfortunate side effect of our pharma- and quick-fix obsessed culture.  Rather, we mean that it is high time for the same old song and dance to be revised so that mothers and children (and everyone else) alike can stop suffering under such faulty information.  Please share this article with anyone you know who is looking forward to conceiving in the future.  Regarding the myelin sheath around our nerves: magnesium is a crucial component of the same.  According to Donna, our staff RN/Herbalist, magnesium has been deficient in our soil since the 1920′s.  For some in-depth info, follow this link and scroll down to the section on magnesium.  Further discussion on the role of sugar and magnesium depletion can be found here.  Again, take everything you read with a grain of salt.  The Franklin Institute site seems based in decent information and unbiased by Big Food or Big Drug.  Mineral balance is a complex topic, and an important piece of total health.

One final note: when consuming a diet heavy in fats and animal products, it is crucial to fill the rest of your plate with as many fresh vegetables as you can eat in a sitting, with each meal.  Vegetables provide minerals, carbs, and more importantly, gentle fiber.  Fiber will keep what you eat moving through your system, rather than stagnating.  Appropriately, our March topic will be the beautiful world of organic produce.

A Handy Guide to Cooking with Fats and Oils

No Heat

Oils high in Omega-3 fatty acids should not be heated.  This includes flax oil, canola oil, and walnut oil.

Canola and soy oil, both high in Omega-3 fatty acids, have to be very highly processed to withstand the heat of cooking.  Because these oils are highly processed, it is unlikely they still contain the nutrients and could introduce free radicals into the body.  Heating can further this effect.

Low – Medium Heat

Olive oil is naturally high in stable oleic (Omega-9) fatty acid, making it suitable for a variety of cooking applications.

Butter

Mediuim – High Heat

Saturated fats can typically withstand heat.  These fats are more stable and are not prone to oxidation at average cooking temperatures.  They do not provide as many essential fatty acids, but saturated fat is an important nutrient in its own right.

Clarified butter, or ghee, withstands much higher heat than regular butter.

High-oleic sunflower oil is good for baking when dairy is not an option and you want a neutral flavor.  The oleic acid (Omega-9) is less prone to oxidation than other vegetable-derived fatty acids and therefore more suitable for high baking temperatures.

Olive oil is suitable for roasting.

Eating Breakfast Makes a Difference.

Most of us have heard that breakfast is the most important meal of the day.  Then in the morning rush, we fill up on caffeine and carbs, and the endless cycle continues another day.  You deserve a good breakfast, and it can be simple.

 

 

 

• Scramble eggs in coconut oil or butter.  Steam in kale or chard.  (A lid will create steam.)  Sprinkle lightly with sea salt, and if you like, top with salsa.  Eggs make a wonderful base for a serving or two of vegetables at the start of your day. Remember, when consuming fats, it matters what the animal ate- grass-fed will benefit you, grain-fed or worse will harm you.
• Top your favorite plain yogurt with walnuts or almonds, a handful of berries, bee pollen for its vitamins, minerals, and amino acids, and a healthy shake of cinnamon for its anti-inflammatory and blood sugar-balancing benefits.
• Oatmeal, quinoa, millet, or another minimally-processed grain can stand up to whatever delicious, healthful toppings you love.  Add a drizzle of maple syrup if you really want a sweet taste.
• Smoothies are easily tailored to your individual needs.  Use a base of milk, yogurt, or whatever dairy substitute you prefer.  Coconut “milk” will give a tropical flavor.  The ingredient options are endless: protein powder; superfood or greens powders; fruit juice concentrates such as elderberry or cranberry; fresh or frozen berries; bee pollen; flax, fish, or coconut oil; fresh vegetable juice; ground flax seed; nut butter; even apple cider vinegar.  Supplement capsules can even be opened into this mixture if appropriate, or mix your tinctures right in.  Add bananas for sweetness and bulk.  Ripe avocado lends incredible texture and potent enzymes.  For advanced smoothie-making, ask us about Vitamix.
• If you juice, follow Herbalist/RN Donna’s 80/20 suggestion: 80% vegetable juice, 20% fruit juice.  Concentrated fruit juice can spike blood sugar levels.  Breakfast is all about setting up consistent nourishment and metabolic stability.
• Break away from the box.  Salmon, sea vegetables, even homemade broths and miso soup are good fast-breaking meals.
• Big weekend breakfasts don’t have to leave you drained by afternoon.  Pastured eggs, pastured butter, pastured sausage, real maple syrup, and healthier flours such as sprouted or whole-grain can make what seems like indulgence work hard for you nutritionally.

What is your favorite power breakfast, and how does it make your day better?

Locally-Made Beauty Products are on our radar this month.  Look for these wonderful formulas next time you shop for skincare.  Handmade using highest-quality, non-toxic ingredients.  Buying local supports our economy and reduces environmental impact.  Local artisans want your feedback and can even create products at your request.  See what minimally processed plants can do for you.

 

 

Farm At Coventry:  Hand-crafted body care made on a farm, not in a factory: Pottsville, PA.  Sue grows her own herbs!

Nassie’s Hope: Specializing in products that soothe, heal and inspire beauty from the inside out.  Honey Hair Conditioner and Rose Hip Moisturizer are instant classics.  Wilmington, DE.

Fuzzy Venus:  Mother-created a line of reusable diapers, feminine cloths, and effective, herb-based skincare products. Not only are these products non-toxic, they really work.  Bob took one look at the deodorant and declared it the only real “safe” deodorant on the market.  Wilmington, DE.

Together we can close the gaps in a global economy.  Your money works hardest right here in our community- and in this case, your healthy skin is the reward.

In Fats We Trust: Week Two

We hope those healthy fats are keeping everyone fueled during the final stretch of Winter.  Here are the discussions going on behind-screen:

Suzanne shares: “I was introduced to Nourishing Traditions over ten years ago by my old BFF–Kathryn P. ([An employee's] mom!). I joined the Weston a Price Foundation, and attended a lecture by Bob at Harvest Market where I had my first taste of raw milk. I understand about the necessity of pasturing cows to produce omega 3′s.

The fat in my diet comes from grass-fed cows. I like everything full fat–milk, cheese, yogurt, kefir, butter, heavy cream. I eat beef occasionally from Rumbleway Farm. I also use olive oil and coconut oil. I love nuts. I eat Sockeye Salmon about once a week.

I believe that most processed low fat low calorie foods contribute to poor health and obesity. I am 5’7″ and about 132 pounds, and I’m 50 years old–of northern European descent (I say that because dairy works for me). I have not gained any weight since I “stopped restricting fats” 25 years ago! When I see other people my age, I often think they look older than me.

If only I could get other people to understand the Weston A. Price teachings, and stop the insanity of consuming low-fat dairy, and increase the awareness of grass-fed beef vs CAFO.”

 

Barbara has a couple questions we will be working to answer:

Which healthy fat would be best for someone with osteoporosis?

Would sesame oil be best? If so, is there a particular type and do you carry the product?

 

Julie shares: “I think for me, Coconut Oil is healing some nerve related issues that I have had. I just began it about a month ago, but find myself craving it!”

(Remember, the word “healing” in relation to food is prohibited by the FDA. We are exercising our First Amendment rights here by sharing our experience. None of this is meant to treat, cure, or mitigate “disease.”)

We found two informative, accurate videos this week, recorded by MD’s who believe in the power of fats to heal or hurt.  The first discusses the benefits of coconut oil in response to Alzheimer’s deterioration.  When the first segment finishes, follow the embedded link to the next segments.

The second video features a Doctor speaking to other Doctors about saturated fats:

As always, we strive to point the way to balanced information for your own discernment and decision.  Keep visiting to learn more from other people on the path to better food choices just like you!

In Fats We Trust

Oils:    It’s the Processing!

Animal Products:     It’s What They Ate!

In honor of Heart Health Month, Harvest Market presents some alternative views on the much-misaligned role of saturated fat in a healthy diet.  Healthy fat is in fact a crucial nutrient for most parts of the body, down to our cell membranes.  Coupled with plenty of vegetables and fruits, and a highly judicious use of starches and grains, properly raised or minimally processed fats form a cornerstone of longevity.

Much of the trouble with modern fat has to do with industrial farming and processing, and consumers are wise to consider the effects of modern factory farming on our health.  When it comes to animal products, it really makes a difference whether the livestock is pastured and grass-fed as much as the seasons allow.  Only in the last one hundred years or so have livestock animals been exclusively fed grain and corn in place of grazing.  Nowadays, much of the feed is also Genetically Modified.  The resulting changes in the nutrient content of the meat are, of course, passed on to us (not to mention the energetic consequences of taking in another being whose life was marked by anguish.)  As the Paleo folks have expressed, our digestive and immune systems have not grown accustomed to the sudden, drastic nutritional changes of industrial agriculture.  We can see that much in the rise of degenerative disease.  In the kick-off installment of our 2012 Transform Our Health series, together we consider that vilifying fat may be looking at the epidemic of disease from a narrow, deflectory angle.

When it comes to oils, most shoppers know the value of extra-virgin olive oil.  There are many other beneficial oils for cooking and supplementation with a wide variety of fats profiles.  Again, industrial processing is the “X” factor.  By now most of us understand that hydrogenation, which leads to “trans fats,” is highly dangerous.  Unfortunately, there are more questions to ask of that bottle of canola oil or fish oil capsules:  What solvents are used in the extraction?  Does heat oxidize the delicate fats, turning something beneficial into something full of free radicals?  A reputable company should be able to answer these questions.  There are products on the market made with integrity.  Our goal as a health resource is to help you cut through the greenwashing to the real story.

If you are interested in the deeper story of healthy fats, take a look at these resources:

Choosing the right cooking oil, from another friendly natural foods market blog:  http://www.pccnaturalmarkets.com/guides/tips_cooking_oils.html

Benefits of saturated fats:  http://www.stop-trans-fat.com/benefits-of-saturated_fats.html

Dr. Mercola’s statements on health benefits from saturated fats:  http://articles.mercola.com/sites/articles/archive/2010/10/22/coconut-oil-and-saturated-fats-can-make-you-healthy.aspx  and  http://www.mercola.com/beef/health_benefits.htm

A well-cited piece with information from mainstream medical media:  http://www.healthy-eating-politics.com/saturated-fats.html

Thank goodness for the Weston A. Price Foundation, a sound voice for nutrition amid a sea of rhetoric:  http://www.westonaprice.org/basics/whats-wrong-with-pc-nutrition

There will be an opportunity to learn more in-store Monday, February 20, 2012, 7 – 9 pm.  Join us to learn why quality fat is crucial in every diet.  What is quality fat and why has fat been villified?  Bob and Rick will lead an informative discussion about the importance to your brain and body of pasturing animals, the role of this key ingredient in total health, the dangers of processing fats industrially, and how to make the best fats choices for your deep, lasting health.  Taste coconut oil, ghee, bitters, and flax oil.  Free.  Please stop by Customer Service, call (302) 234-6779, or email your name with telephone number to harvestmarket7417@gmail.com to sign up.

No discussion of fats would be complete without addressing digestion.  One of the simplest things you can do to improve digestion of fats in particular is to bring bitters into your diet. Bitter greens and herbs have been used for ages to stimulate digestion from the very first taste.  Fortunately, we have plenty of choices in this area: fresh, organic dandelion greens from the produce aisle, a tincture blend in the supplement aisle, or dried gentian root brewed as a strong tea in the bulk herbs aisle will all do the trick.  Before or after meals, bitters start with our taste receptors and get the digestive system “juiced up” to efficiently gather the nutrients and thoroughly eliminate waste products.  For more information about bitters, enjoy what our friends at Urban Moonshine and Weston A. Price have put together.

To join our Transform Our Health discussion, please email harvestmarket7417@gmail.com.  Let us know if you will attend the lecture (if so, we need your phone number) and send your input on the topic to be shared here on our blog, first names only.  Consider the following questions: What are your notions about fat in the diet?  Do you avoid it, or seek out plentiful, healthy sources of it?  Looking at your regular food choices, are there any fats you rely on most?  Anything you would like to share about your dietary choices will be beneficial.  Then after the lecture we can talk about how the new information is serving us on a daily basis.  Just keep in touch via email, a few thoughts or ideas is all.  We look forward to meeting you!

The legal stuff:

These statements have no been evaluated by the FDA, whose interests lie in the hands of agribusiness and pharmaceutical profiteering.  They are not intended to diagnose, treat, cure, or prevent “disease.”  Disease, in our opinion, is the result of years of toxic overload combined with lacking nutrition.

We at Harvest Market cannot decide what is healthy for you.  We merely desire to point the way to research and opinions outside of the pharmacological status quo and encourage you to look beyond the rhetoric to the corporate interests, so you can decide for yourself.  We also strongly encourage considering the source and integrity of all the food and supplement choices here in our store when creating your own personal dietary guidelines.  Not all manufacturing processes are created equal.

Super Snacks

Quality ingredients make basic dips spectacular.  Natural foodies emphatically agree: food produced respectfully simply tastes a lot better.  Here are a couple of simple party recipes in which quality ingredients really shine.

Buffalo Bleu Cheese Dip

1 package Organic Valley Cream Cheese, softened to room temperature

½ C. Natural by Nature sour cream

½ C. chopped parsley

¼ C. chopped scallions

1 clove chopped garlic

1 tsp. – 1 Tbsp. Melinda’s Hot Sauce (to your preference- we found our sample dip could have used much more hot sauce.)

2 Tbsp. Spectrum Organic white wine vinegar

½ C. Moody Blue smoked bleu cheese

Combine ingredients together until smooth and evenly mixed. Serve immediately with bread, celery or carrot sticks.

Pineapple Guacamole

4 Avocados

½ pineapple, chopped

¼ C. cilantro, chopped

1 jalapeno, minced

¼ C. red onion, diced

salt and pepper, to taste

In a large bowl, mash the avocado meat until smooth. Add the pineapple. Try to limit the amount of juice that you include into the mixture, for it will alter the overall consistency. Add the remaining ingredients and then salt to taste. Add pepper if you like.

Transform Our Health, One Meal at a Time

Harvest Market’s own Transform Our Health Series will kick off in February.  This year-long challenge will focus on a different aspect of healthy living each month.  Together we will discuss produce, detoxing, allergies, supplements, fitness, elimination diets including sugar, dairy, and grains, plus superfoods, topical and environmental concerns, and fermented foods.  Our goal is to determine what to eat for our best possible health, one meal at a time, and share resources and experience to make lasting lifestyle changes.

 

February’s topic is FATS.  This crucial nutrient for healthy brain, skin, and heart is grossly misaligned in the public arena.  Even well-intentioned natural foods advocates often misconstrue the role of fat in our diets.

Join us Monday, February 20 from 7-9pm to learn why quality fat is crucial in every diet.  What is quality fat and why has fat been villified?  Bob and Rick will lead an informative discussion about the importance to your brain and body of pasturing animals, the role of this key ingredient in total health, the dangers of processing fats industrially, and how to make the best fats choices for your deep, lasting health.  Free.  Please stop by Customer Service, call (302) 234-6779, or email your name with telephone number to harvestmarket7417@gmail.comto sign up.  You can, of course, attend the lecture without signing up to participate in the whole series.

 

Here’s how you can participate in the series and transform your health, one meal at a time:

We’ll post on our blog at the beginning of each month about the topic.  You’ll find the same information in-store: resources beyond the usual rhetoric, and suggestions for easy changes in our daily food choices to improve nutrition quality and inspire deep, lasting health.  There will be in-store events each month to discuss the topic at hand.

What makes this series unique is that we will all make the changes together.  Staff and customers alike will share weekly feedback with April Lea via email, phone, or in person about our experiences making the changes.  We can swap tips, recipes, or food for thought.  All feedback will be shared on our blog and hopefully, in person.  This way, we can learn from one another how the new ventures play out in daily life- what works, what doesn’t, and what to try next.  Along the way we’ll get to know each other as community members with a vested interest in the best possible foods for nourishment and sustainability.

This program is free and there will be rewards for participating customers along the way.  To sign up, please email harvestmarket7417@gmail.com or call us at (302) 234-6779 to provide your name and email address, re: Transform Our Health Series.  All we ask is that participants attend the monthly event whenever possible, and check in weekly to share our experiences.  Experience is, after all, the best teacher.

The first questions to consider and respond to are as follows:

What are your notions about fat in the diet?  Do you avoid it, or seek out plentiful, healthy sources of it?  Looking at your regular food choices, are there any fats you rely on most?  Anything you would like to share about your impressions before exploring the info and resources will be beneficial.  I’ll put it all together into a blog post, using first names only.  Then after the lecture we can talk about how the new information is serving us on a daily basis.  Just keep in touch via email, a few thoughts or ideas is all.  We look forward to meeting you!