The Benefits of an Alkaline Diet

Our blood pH needs to maintain a slightly alkaline level to keep us healthy. We help our bodies to maintain this pH balance by eating more alkaline-forming foods and fewer acid-forming foods.

• Alkaline-forming foods include most fruits, vegetables, herbs, nuts, seeds and herbal teas.
• Acid-forming foods include most grains, beans, meats, dairy products, fish and processed foods.* Pesticides tend to be acid-forming, so choose organic fruits and vegetables whenever possible.

When we eat acid-forming foods our body brings our blood pH back into balance by releasing alkaline-rich minerals such as calcium, phosphorus and magnesium into our bloodstream.

If we are eating enough alkaline-forming foods each day, then our body has easy access to these minerals from our diet. If we are not eating enough alkaline-forming foods our body has to pull these important minerals from our bones, teeth and organs. This can compromise our immune system, cause fatigue and make us vulnerable to viruses and disease.

A balanced diet should contain 60-80% alkaline-forming foods and 20-40% acid-forming foods.

http://greenopedia.com/alkaline-diet-benefits/

- Nancy Mayne

Nancy’s interest in natural remedies began as a little girl watching her Grandmother make salves and oils using herbs from their garden. 

After receiving her B.A. in French, B.S. in Management Sciences from University of Rhode Island and M.A. from Penn State University in French, her studies led her to live over 15 years in France, India, Thailand and Ireland. During this time, Nancy earned certifications in 17 forms of healing arts with over 2,000 hours training in these modalities. Certifications include, but are not limited to, Holistic Massage with Waterford College, Traditional Thai Yoga Massage with Shivagakomarpaj and Sunshine School of Massage, Ayurveda from College of Ayurveda and Panchakarma and more. Herbs and energy work have remained a focus for her. She makes most of her household cleaners and beauty products herself, and holds seasonal workshops. 

10 Tips to Help You Get Outdoors & Respiratory Seasonal Support

10 Tips to Help You Get Outdoors & Respiratory Seasonal Support

Staff members share some of their ideas on how to help you destress, enjoy the Spring and manage seasonal allergies.

Hiking, Walking and Essentials with Claudia, Susan and Erica.

10. Walk or hike every day! According to NIH, walking may "lower your risk of health problems like high blood pressure, heart disease, and diabetes, strengthen your bones and muscles, help you burn more calories and lift your mood." Walking is something we can do solo, with a partner, children or parents many times. Take a walk around your neighborhood, area park or high school track and for added benefit, hop onto one of the nearby Appalachian Trail areas.

9. Want to enjoy the outdoors but don't have a lot of time during your day? How about taking a blanket to your garden and enjoying supper with the backdrop of Mother Nature. According to the Department of Environmental Conservation, "Even five minutes around trees or in green spaces may improve health. "

8. Get a small pack of supplies together beforehand so when the weather is nice, you can just head out the door. Ideas for your to-go pack? Herbal Armor All Natural Insect Repellent, Badger Mineral Sunscreen, Dr. Bronner's Lip Balm, Redmond's First Aid Bentonite Clay, Active's Organic Coconut Water packets for your water bottle (electrolytes!), The Healthy Grocer bulk nuts, seeds or trail mix and Gluten Free Quest Protein Bars.

Susan Kiskis taps into Ayurveda & Yoga for seasonal support.

7. Try Nadi Shodhan Pranayama (Alternate Nostril Breathing). This pranayama (breath work) practice, helps to open up nasal passages.

• Close your right nostril with your right thumb.
• Inhale through your left nostril.
• Close your left nostril with your right ring finger and open your right nostril.  
• Exhale through your right nostril. 
• Inhale through your right nostril. 
• Close your right nostril with the thumb, exhale and then inhale through the left nostril.
• Continue the exhale, inhale on each side before switching nostrils.

6. As we move into Spring, the weather moves from cool to warm. Now is the time for a Spring cleanse and preparing the body for warmth. 

• Incorporate spicy foods to aid digestion and energy.
• Curb your fats and oils. Try lighter foods, less oil, fresh fruits and vegetables.
• Try a few days of a kitchari (rice & lentil dish) cleanse. Get the recipe.
• Incorporate bitter (arugula, dandelion, zucchini, kale, coffee- yes I just gave you the green flag to drink coffee in moderation), pungent (greens, ginger, red pepper, radishes) and astringent (apples, broccoli, turmeric) foods into your diet.
• Minimize dairy products. Dairy products during this time of year may increase mucus production and might contribute to a sluggish feeling. 

5. Incorporate a brief yoga asana (pose) practice into your daily schedule and do it outside, barefoot in the grass! Connect yourself to the ground on a warm, dry day. 

Asanas: Tadasana (Mountain Pose), Utkatasana (Chair), Virabhadra (Warrior poses) and Dandayamana Janushirasana (Head to Knee). Plus, a round of Breath of Joy can invigorate you while bringing you into a gentle flow-like practice. 

Nancy Mayne gives ideas on helpful supplements and go-to's.

4. Consider natural supplements which demonstrate antihistamine effects - Stinging Nettle, Quercetin, Vitamin C and Bromelain.

3. Staying well-hydrated may help lessen allergy symptoms.

2. Keep your nasal passages clear of dust and other allergens by using a Neti Pot and/or Saline Nasal Spray.

CJ shares Gardening advice.

1. Cure your garden itch by planting summer vegetable seedlings indoors now. Tip: Plant your seedlings in leftover eggshells and sit them in your leftover egg carton. Eggshells give seedlings a kick start with their nutrient-rich shell. Lake Valley organic seeds are available at The Healthy Grocer!

Turning Food Waste into Conscious Service

You may have heard recently that France passed a law prohibiting supermarkets from throwing away or purposefully spoil unsold food. French politician, Arash Derambarsh, is going beyond France, putting pressure on the U.K. and U.S. to follow suit.

"The problem is simple we have food going to waste and poor people who are going hungry" says Derambarsh to UK paper, The Independent.1

Since its inception, The Healthy Grocer has been a socially conscious business, recognizing a need in the community it could easily fill. At the beginning, The Healthy Grocer donated unsold food to food banks and non-profits. For almost a decade, we have partnered with local non-profit, Helping Hands Ministries of Harrisburg, Inc.

Almost daily, Helping Hands founder, Kathleen, pulls up to the back of the store, opens her trunk and returns empty baskets. In turn, staff members fill the baskets back up with unsold produce, bread, prepared foods from the deli and more. Boxes of foods are carefully slid into her trunk. 

One of the many projects staff are tasked with at the store is checking dates and quality of products. When you know that what you are doing has a greater purpose than just another task, that you might be helping an under served population at the end, there is a joy in knowing that. Food we provide serves Helping Hands, who feeds the homeless and needy hot meals three times a week.

That's not where it ends though. In the past, we have even given torn leaves of lettuce, onion peels and other scraps from our produce department to customers with backyard chickens. After almost twenty years, we continue to find ways to cut back on waste, and help others. 

- Susan Kiskis, General Manager

1 Payton, Matt. "Supermarket Food Waste 'must Be Banned by EU and US', Demands French Politician Arash Derambarsh." The Independent. Independent Digital News and Media, 19 Feb. 2016. Web. 26 Feb. 2016.

DIY Bath Salts

Finding time in your busy schedule to care for yourself can be tricky, but when you do, taking a salt bath can be a wonderfully relaxing and healthy option.

Epsom salts are rich in magnesium, baking soda is alkalizing, and the aromas of the combined essential oils calm the body and spirit.

Ingredients :

2 cups Epsom Salts

½ cup Baking Soda

¼ cup Sea Salt or Himalayan Salt (optional)

20 drops of a floral Essential Oil (Geranium, Jasmine, Lavender, Rose, Ylang Ylang)

6 drops of a citrus Essential Oil (Bergamot, Grapefruit, Lemon, Sweet Orange)

6 drops of a grounding Essential Oil (Frankincense, Myrrh, Sandalwood, Vetiver)

Preparation :

Combine all the ingredients and mix thoroughly. Store in an air-tight jar. Shake before using and sprinkle ¼ cup of the mixture into the bath as the water is running.

- Nancy Mayne, Director of Wellness