Skin Care Regimens: What’s Right for Your Skin Type?

     

Q: What beauty products are worth splurging on?

A: While most high-end beauty products are expensive, some are definitely worth the splurge. Brands like Mineral Fusion, Badger, and Nourish make it their business to develop natural skin care products that customers can trust. Personally, I have used many makeup lines throughout the years and nothing comes close to Mineral Fusion when it comes to all-natural makeup. Mineral Fusion makeup is easy to apply, requires little re-application, and lasts all day.

Q: How do I care for acne-prone skin?

A:  Products that contain salicylic acid or tea tree oil (melaleuca) salicylic acid contains properties that support drawing oils out of the skin without totally stripping the skin of natural oils.

If you are a DIY-er or want to make your own wash, combine castile soap, raw apple cider vinegar, and a few drops of tea tree oil. While this concoction smells harsh, it is cost effective. At the first sign of a break-out apple cider vinegar is one popular application. If you don’t want to use apple cider vinegar, Desert Essence makes a purse-friendly Blemish Touch Stick.

Here are some face care tips:

• Scrub/cleanse face nightly and in morning.
• Apply light moisturizer in evening before bed.
• Apply heavier moisturizer in morning.
• Use a peel 1-2 times per week.

Q: How do I care for dry skin?

A: Like all skin types, dry skin requires TLC. Look for products that say “moisturizing” or “hydrating,” such as PA company Nourish’s Ultra-Hydrating Face Cream.

Moisturizer will become your skin’s best friend. Look for moisture enhancing ingredients such as argan, pomegranate, and almond oils.

When wearing makeup, use a hydrating spray throughout the day to ensure your foundation isn’t drying your skin out.

Q: How do I care for sensitive skin?

A: Sensitive skin is trickier to take care of. Finding the right products for you can be a challenge. When shopping, look for these key words: “Hypoallergenic”, “Fragrance-Free”, and “Sensitive Skin”. These products will be better able to serve your skin type. If you need something that is chemical free, you’ll want to stay away from drugstore brands and opt for brands like Everclen, a hypoallergenic skin care line.

Look for:

• Fragrance-Free moisturizer
• Alcohol-Free moisturizer and toner
• Smoothing face washes
• Light masks such as a milk base

~CJ LaRose, Senior Supervisor/Bookkeeper

Bee Friendly Garden

We often overlook bees, seeing them as a pest or a disturbing creature that only provides us with honey. Bees however, are a crucial part of the environment and ecosystem. With diseases like CCD (Colony Collapse Disorder), bee mites and the harmful effects of pesticides, bees are nearing the endangered species list rapidly.

By planting bee-friendly vegetation, we can help bees find food quicker.

Annuals:                                            

• Asters                                                             
• Calliopsis                                                        
• Clover                                                            
• Marigolds                                                       
• Poppies                       
• Sunflowers                 
• Zinnias                                                          

Garden Plants:

• Blackberries
• Cataloupe
• Garlic
• Gourds
• Peppers
• Pumpkins
• Raspberries
• Strawberries
• Watermelon

Perennials:               

• Buttercups                                                                  
• Clematis                                                         
• Cosmos                                                          
• Dahlias                       
• Echinacea                   
• Geraniums                  
• Hyacinth                    
• Rock Cress                 
• Snowdrops                 
• Tansy                          

Herbs:

• Borage
• Catnip
• Fennel
• Lavender
• Mint
• Rosemary
• Sage
• Thyme

Shrubs:

• Blueberry
• Butterfly Bush
• Honeysuckle
• Indigo

Bees love yellow, blue and purple flowers. Make sure to plant at different times of the season, so there is always blooming vegetation for bees to feed off of. Like any other animal or insect, bees need a plentiful water supply. If your property does not have a water supply, having a fountain or a pond, can support them. Make sure to have a shallow bed of water with stones that protrude so bees have a place to land.

When choosing what to plant, keep in mind that mature plants may have been treated with pesticides. Even small seedlings and some seeds are treated with pesticides before being shipped to stores. To ensure your plants are pesticide-free, choose organic brands or look for the NON-GMO label.

The Healthy Grocer has bee-friendly organic seeds by Lake Valley available for purchase. Together we can support the growth of a healthy garden where bees can thrive.

CJ LaRose is a Senior Supervisor and Bookkeeper at The Healthy Grocer. She is passionate about gardening and living a healthy lifestyle.

Source: http://thehoneybeeconservancy.org/plant-a-bee-garden/

Successful Planting Tips

Transplanting Seedlings

Remember that seedlings are like babies – they need tender, loving care. Whether you buy seedlings from a store or grow them yourself, transitioning can be beneficial. Keep seedlings outside in the garden (in their original containers) to harden them for about 2 weeks. This allows the plants to become accustomed to the environment – temperature changes, wind, rain, etc. Exposing them to the elements will help seedlings grow.

When to Plant

The day before planting, make sure to water the seedlings. This will ensure that the soil is moist and soft. When moving them into the garden or container, it’s best to plant them in late afternoon or early evening. This will ensure that the plants do not bake in the heat of the sun. Also, make sure you handle the plant by its roots or leaves. Never pull a plant by its stem, as this is the weakest part, most likely it will break. Plant seedlings at the same depth of the container it was housed in. Once the seedlings are in the ground, lightly water them at the roots.

Transplant Shock

Watch seedlings closely for the first week they’re in the ground. If leaves are wilted or drooping, this is a sign of transplant shock. Make sure the soil is damp. If the top inch is dry, water it; otherwise, do not water until the top inch of soil is dry. If the sun and wind are an issue, cover the seedlings with covers, sheets, or plastic sheeting during harsh weather to protect their young stems. Also, with heavy rain you can cover the seedlings.

-CJ LaRose

  

Source: http://www.rodalesorganiclife.com/print/garden/secrets-successful-planting

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

It's Seed Planting Time!

So you want to start your own plants from seeds, you probably have several questions. How do I start seeds? What seeds can I plant? Where do I plant them? All of these are valid questions, especially for beginning gardeners. Here I will help you discover the answers to those questions.

The Right Plants

Some things are best left to the professionals; planting seeds, however, can be easily done at home. Try these to start: basil, broccoli, cabbage, chives, leeks, lettuce, peppers, and tomatoes. Most flowers are also easily grown from seeds or bulbs.

Where Do I Put These Things?

Where are you putting the growing plants? Basement? Sunroom? Greenhouse? The cooler the temperature, the earlier you’ll want to plant. The warmer the temperature, the later you’ll want to plant. Heat promotes growth, while colder weather delays it. I start my seeds (for spring planting) mid-to-late February, because I keep them in the basement.

Proper Containers

Practically anything can be used as a container. Have a broken teacup? It makes the perfect home for small plants. Egg shells? Eggshells are great for planting seeds because they’re already nutrient-rich. Feel guilty throwing out all those toilet paper rolls? Cut them in half and use them as planters. Even newspaper can be rolled up and used as planters.

Good Soil Is Key

Finding a good soil is very important to seed growth. You can use dirt straight from your garden, or you can purchase an organic variety at any hardware store. Whatever you choose, make sure it is properly fertilized. I like to throw broken egg shells into the soil before planting.

Watering

Keeping soil damp is very important. Young plants require extra TLC. I keep a spray bottle near the young plants and every time the soil feels a bit dry, spray directly at the soil. Try not to get the leaves wet, as this will promote bacteria growth (especially without direct sunlight).

Space

Make sure your planters/pots are not crowded. Follow the directions on the seed packet. When transplanting them to the garden, also make sure there is enough space. Remember that the larger the plant, the more space you will need. For example, peppers don’t require a lot of space because the plant grows up. Tomatoes, on the other hand, need more space because they grow up and out.

All Grown Up

When the seedlings are about 2-3 inches tall, it’s time to transplant them to the garden. I like to leave my planters outside for a few days and overnight (up to 1 week) to get them accustomed to the outdoors. This has been a trick of the trade of gardeners for generations.

-CJ LaRose, Senior Supervisor

Source: http://www.rodalesorganiclife.com/home/start-seeds-your-kitchen-table

Valentine's Day Makeup Suggestions with Cosmetologist CJ LaRose

With Valentine’s Day fast approaching, we talked with our In-House Makeup Expert, certified Cosmetologist, CJ LaRose, about makeup suggestions for the big date.

Q: What do you think the biggest stress is for women when prepping for their Valentine's Day date?

A: Women often go days thinking about what to wear; how to do their hair; and what to put on their face. Makeup can be fun and easy; it doesn’t have to be complicated and overwhelming. For me, applying makeup comes naturally. I have been doing it for years and I enjoy helping people find what works for them.

Q: Any tips on where to begin with makeup?

A: Think about this: What do you want to put on your face? Are you more simple and natural? Do you like glam? Or, are you somewhere in the middle? There are so many options out there. The Mineral Fusion line we carry is great because it not only provides us with top-quality products that look great, they also are full of minerals that are healthier for skin.

Q: Back to Basics. What's your thoughts on a liquid foundation and then a powder verses just powder?

A: I usually keep it simple with a pressed powder.

Q: Those eyes are always the tricky part for most women. Between colors and the how-to, it can be confusing for many. Any advice?

A: I opt for light, cool colors for special occasions. Use a light color on the lid, such as Buff, and a warmer color for the crease, such as Stone or Rare. Also, making sure you use the right eyeliner and mascara is important.

For eyeliner, I like to use Midnight Blue. With blue eyes, it makes my eyes stand out. This also works for other eye colors. The blue is subtle enough that it draws attention to the eyes without a lot of color.

I always use Volumizing mascara; Jet is my favorite.

Q: Lastly, let's talk lipstick. That always seems so easy, but I think we have a tendency to choose colors we like instead of what works with our skin tone.

A: Choosing the lip color you like can be challenging. Finding the right color can be even more challenging. Remember that lighter skin tones look best with pink based colors and darker tones look best with orange based colors.

You can play around with colors to help you decide what looks best. I like to swap between Melon lipstick and Honeysuckle lip butter. Or, you can use a true red – like Ruby – to really stand out - especially on Valentine's Day where bold can be beautiful.

Q: Any final tips for Valentine's Day?

A: Finding what works for you can be fun and easy. Take your time and enjoy trying on different colors. And of course, have fun pampering yourself on Valentine's Day. 

6 Date Night Tips

Valentine’s Day isn’t just about chocolate, roses, and romantic love songs anymore. It has evolved into a ritualistic date night for couples and has become more stressful. Make your evening memorable and stress free with these tips.

1. Try NEW Urban Moonshine’s Chocolate Love Potion for a special evening.
2. Take extra care of your sweetheart with Badger body oils. Naturally soothing ingredients like Jojoba and Olive oils keep your skin hydrated and silky soft.
3. Treat yourself to a luxurious bath with San Francisco and Evolution Salt bath salts. With scents like lavender and coconut, who could resist?
4. Brighten your dazzling smile for the special night with all-natural toothpastes.
5. Harness your hairstyle with healthier options! ShiKai and Conceived by Nature are perfect for your hair-styling needs.
6. Mineral Fusion cosmetics are great for those with sensitive skin. With an array of products like foundations, nail polish, eye shadows, lipsticks, and more, there’s something for everyone!

~CJ LaRose, Senior Supervisor

5 Ideas for a Healthy Heart & Happy Life

    

Healthy Heart, Happy Life

With today’s hustle and bustle lifestyle, we often forget to stop and think about what it is our hearts need to be healthy. Drinking plenty of water, getting exercise, and a good night’s sleep are a good start, but often are not enough. So what can you do for your heart? Here are a few tips to get started!

1. Eat Healthier. Reading and understanding what you are consuming is crucial to the beginnings of a healthy body and heart. Foods full of sodium, carbohydrates, sugars, trans fats, and saturated fats take your body longer to process. Frozen meals, fast-food, and boxed meals are often full of sodium, saturated fats, and processed foods. Eat more fruits and vegetables, whole grains, and legumes (such as beans and lentils). Replace white bread with whole wheat bread; try whole grain pasta. Turning your diet around can make a huge difference in the long haul.

2. Stress Management. Stress is one of the biggest problems we face daily. High stress levels pave the way to cardiovascular problems. With heart disease being the number one killer for men and women in the U.S.[1], it is vital to ensure we keep stress levels at a minimum. While it’s difficult to get rid of stress altogether, we can make changes to limit stress. Here are a few tips to help manage stress:
1. Try Meditation. Learning to meditate, or do yoga, can be very relaxing not only for our minds, but also for our bodies. Meditation can help you let go and be in the present moment. Learning to touch base with your breath can be a great tool. You can use these techniques on a daily basis. Harsh deadline on your mind? Close your eyes and breathe. Count to ten. Try deep, slow breathing for a few minutes. Learning to manage breathing is very therapeutic for many people. Learning what therapeutic techniques work for you is important to keep stress levels manageable.
2. Don’t be afraid to ask for help. Often times we forget that our peers can be our most useful (and helpful) resource. Even just asking someone to run the mail to the post office for you can be helpful. Let family and friends help. Ask family members to help cook dinner or run the kids to soccer practice.
3. Remember that you are the star of your life. It is important to take care of you first. Make sure you’re drinking enough water, getting plenty of sunlight when it’s possible and getting the recommended amount of sleep. These three factors can make or break our ability to adapt to stress.
4. Get Active! Exercise is naturally therapeutic. “Couch potatoes have increased cardiovascular disease risk, so make sure you get regular exercise.”

3. Try supplements that may support heart health:
1. CoQ10 – “a powerful antioxidant.” [2]
2. Fish Oil – “may reduce the risk of heart attack and heart disease.” [3]
3. Folic Acid – “Taking folic acid may reduce blood levels of homocysteine.”[4]

4. Get regular check-ups with your doctor, especially if heart disease or any heart-related issues runs in your family. Have your doctor check cholesterol, blood glucose, and blood pressure regularly.

5. Tried and True: Avoid smoking at all costs. Smokers are 2 to 4 times more likely to develop cardiovascular disease than nonsmokers.[5]

Remember, a healthy heart makes a happy life.

- CJ LaRose, Bookkeeper, Senior Supervisor

---

[1] Source: CDC http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

[2] Source: 2016 Healthnotes, Inc.

[3] Source: 2016 Healthnotes, Inc.

[4] Source: 2016 Healthnotes, Inc.

5Source: WebMD: http://www.webmd.com/smoking-cessation/quit-smoking-heart

Carry Oscillo for First Sign of Flu

Travelers love to bring home lasting memories of their trips, but flu isn’t one of them. Getting sick far away from the comforts of home can ruin an entire vacation or business trip. Since travel often requires close contact with a large number of people, commuters are more susceptible to germs and flu.

“Confined to smaller spaces, breathing recycled air and touching more common surfaces, travelers have an increased risk of infection,” says Dr. Robert Schiller, department chairman of Family Medicine at Beth Israel Medical Center in New York City. “The proximity of passengers and the high occupancy in airplanes, buses, trains and even cruise ships increase the chance of coming into contact with someone with flu. The anxiety of traveling, lack of exercise and sleep, and limited food choices associated with travel can take a toll on your health.”

Since flu is often transmitted hand-to-hand, travelers should wash their hands often and avoid rubbing their eyes or nose. Dr. Schiller also advises travelers to avoid putting their faces directly on airline-supplied pillows or blankets that haven’t been cleaned. Another general rule for air passengers is to drink at least 4 to 8 ounces of water for every hour of flight time, which keeps the body hydrated and lessens the chance of catching a virus.

For those unfortunate enough to get sick while traveling, many doctors recommend homeopathic medicines to combat the first signs of flu-like symptoms like feeling run down, fever, chills and body aches.

“Because of their inherent safety, I recommend homeopathic medicines like Oscillococcinum as a first course of treatment. In general, homeopathic medicines don’t cause drowsiness and don’t interact with other drugs,” says Dr. Schiller. “Oscillo® works best when taken at the first sign of flu-like symptoms, so it’s important to pay close attention to symptoms and, whether on the road or at home, be prepared by having Oscillo on hand.”

Ideal for people on the go, Oscillococcinum dissolves quickly under the tongue and does not require water. Compact and portable, it can conveniently be stored in a travel bag, backpack or purse.

“Travel should be an enjoyable stress-free experience for all involved,” Dr. Schiller says. “Those who take to the roads, rails and skies should take any precautions they can to ensure they are healthy enough to enjoy their time away.”

What Type of Winter Travelers Benefit from Oscillococcinum?

• Vacationers with Busy Itineraries
  Oscillo does not cause drowsiness, allowing vacationers to do what they like to do best.
• Parents and Children on Holiday TravelOscillo is recommended for children 2 years of age and older with no risk of overdosing. Because it doesn’t mask symptoms, both parents and doctors can detect a more serious condition, should one arise, and respond faster. Additionally, children love the sweet-tasting pellets that dissolve under the tongue.
• College Students on Break or Traveling HomeOscillo is easy to take. No water is necessary. Portable and compact, individual Oscillo doses can be separated and kept in several handy places such as purses, backpacks and travel bags.
• Seniors and “Winter Snowbirds”Oscillo can safely be taken in conjunction with other medications and is not contraindicated with pre-existing conditions.
• Business TravelersOscillo does not cause drowsiness, allowing the business traveler to focus on what’s important.

- Boiron, http://www.oscillo.com/press-room/first-sign-of-flu/

Studies Continue to Tout the Benefits of Fish Oil

Fish oils have been in the news a lot lately because of their many health benefits. In a recent study published in the American Journal of Clinical Nutrition, scientists from the University of Reading in the UK reported that fish-derived Omega-3s were shown to help protect the blood vessels surrounding the heart and may help reduce the risk of cardiovascular disease.*

While the American Heart Association and other experts recommend eating oily fish at least twice weekly (mainly those low in mercury such as salmon, sardines, and herring) some people find this difficult, either because they don’t cook fish regularly or because they don’t like the taste. Purifiedfish oil supplements may provide a convenient and healthful alternative.* When choosing a fish oil supplement, be sure to pay attention to the following key features:

• High potency: Look at how much Omega-3 is in each softgel—not how much fish oil. Choose a supplement that contains at least 1,000 mg Omega-3 per softgel.
• Purity: Look for the IFOS (International Fish Oil Standards™) seal to ensure your fish oil exceeds published international standards for the lowest levels of toxins.
• Freshness: Opt for a supplement packaged in a dark-colored glass bottle designed to protect the oils from light and moisture.
• Enteric coating: Enteric coated softgels help deliver the healthy Omega-3s directly to the intestines where they are absorbed. Lipase (an enzyme) may also be added to help with digestion of the oils.

In addition to their extensively studied heart health benefits*, Omega-3 essential fatty acids from fish—including EPA and DHA—have been shown to support brain, eye, and joint health as well as promote healthy immune function and mood.*

*Supportive but not conclusive research shows that consumption of EPA & DHA Omega-3 fatty acids may reduce the risk of coronary heart disease.

- Renew Life, http://blog.renewlife.com/studies-continue-to-tout-the-benefits-of-fish-oil/

Autumn Planting, Spring Harvest

Some things take time. Garlic, for instance, takes all winter to germinate in the soil before sprouting in spring. Check your zone to see what will grow best in your area through the cold months. Here is a list of what to plant now for spring harvesting.

Kale and Collard Greens: These two leafy greens are tough enough to withstand the harsh winter. They also taste better after a cold-planting! These plants are cut-and-go crops, so you can cut what you need during the winter and it will re-grow. Remember to keep sprouts covered during snowy months.

Winter Onions: These will grow through the winter. Making sure they are kept fed and covered will produce a hearty crop in the summer.

Garlic: Garlic should be planted in the fall for a spring/summer harvest. Plant garlic bulbs 3 inches down and mulch well. The end result is definitely worth the wait!          

Broccoli and Cauliflower: Hearty enough to survive the cold months. Check your zone before planting. Cover with mulch.

Root Vegetables: Carrots, Parsnips, Beets, Rutabaga, and Turnips. If they sprout, leave the green tops, but if flowers develop cut those off. Mulch around the greens and cover if the winter is harsh.

Herbs: Do not leave them outside. Bring pots inside with herbs to ensure they keep growing through the winter. Keep in a well-lit area.

Helpful Tips:

1. Remember when planting in the fall it is crucial to top the garden off with plenty of mulch.

2. Feed the seeds! You can easily purchase seed feed at any gardening or home-repair store. Make sure to fertilize the soil when planting and again after seeds are planted.

3. Cover the seedlings. If your plants begin growing before winter has approached, you can easily cover them with tenting.

~CJ LaRose, Senior Supervisor

Fall Harvest

Harvesting your garden can be a chore, but also a fun task for the whole family. In my family, we have the kids help plant, pick and cook garden items. A fun task for children is to have them pick beans and peas. Simply show them when to pick the pods or point out ready to harvest foods. When pods feel full, it’s time to pick them. Including children in gardening helps them gain responsibility and helps you out! This simple task turns into an educational game with lessons that can be used throughout their lifetime. 

Here is a cheat sheet of when to pick the most common fruits and vegetables. Remember that every plant is different – even varieties within a species – some will take longer to mature and some mature quickly.

• Beans: When you can see the inner seeds. Or, when the pod feels full.
• Carrots: Harvest when the tops of the carrots are 1 ½ inches in diameter. There should be at least 3/5 inches of top root (the lovely green) showing. Be gentle when pulling!
• Corn: Puncture a kernel with your fingernail. If a milky liquid flows out, the corn is ready to harvest. If the liquid is clear, the corn is not ready. If the liquid is thick like toothpaste, the corn is over mature. The tops of the silk will be brown when the corn is ready to pull.
• Cucumbers: Perhaps one of the easiest to harvest, this vegetable really depends on what size you want and what variety they are. Some varieties will be thick and long; others are short and stumpy. Either way, look for dark green color before picking.
• Potatoes: When the leaves die back is when to pull potatoes. Purchasing a potato hook will help you pull potatoes more easily and will save a lot of time and backache.
• Summer Squash: When you can easily stick your fingernail in the skin.
• Winter Squash: When you cannot stick your fingernail in the skin. Knock on the outside, it should sound hollow.
• Tomatoes:When ripe: red or bright orange. They should still be form, but a little soft on the bottom. Pull from the vine. You can set tomatoes on the counter to ripen.
• Watermelon (and other melons): When the leaves close to the fruit have begun to turn brown. Knock on the outside; if it sounds hollow, it is ready to harvest. 

Recipe:

Smashed Red Potatoes with Crème Fraîche

Ingredients:

3 lb. red potatoes
Peel of 1 lemon
1 ½ tbsp. Kosher salt
4 tbsp. butter
1 c. Crème fraîche
1/4 c. chopped chives
Freshly ground pepper

Directions:

In a large pot, place potatoes and enough cold water to cover by 2 inches. Add lemon peel and salt and bring to a boil. Reduce heat to medium and gently boil until potatoes are tender, 25 minutes.

Drain and transfer potatoes to a large bowl; discard lemon peel. Add 3 tablespoons butter. Using a wooden spoon, lightly mash potatoes, allowing some chunks to remain. Gently stir in crème fraîche and chives. Season with additional salt, if desired. Top with remaining butter, season with pepper, and garnish with chives.

Source:  http://www.countryliving.com/food-drinks/recipes/a4131/smashed-red-potatoes-creme-fraiche-recipe-clv0413/

- Courtney LaRose, Senior Supervisor

What is CoQ10?

Coenzyme Q-10 (CoQ-10) is a vitamin-like nutrient that plays a key role in energy production in every cell; in the process, it collectively contributes to the body’s total energy levels.* CoQ-10 also functions as an antioxidant and assists in protecting cells from free radical damage.* Additionally, it helps support heart and brain health.* 

Ubiquinone is the chemical name for the most common supplemental form of CoQ-10. The body routinely converts ubiquinone to ubiquinol, the reduced form of CoQ-10 that is sometimes incorrectly referred to as the “active” form. Both ubiquinone and ubiquinol are active and required for biochemical reactions within cells and play vital roles in energy production and heart health.* Some people cannot optimally convert ubiquinone to ubiquinol in their cell membranes for full antioxidant protection.*1 They might prefer to supplement with ubiquinol because it can be easily assimilated since it does not require conversion. 

Who should consider taking CoQ-10 Supplements? 

• Those looking for antioxidant and energy support* 
• Those seeking to support heart and brain health* 
• Those taking cholesterol-lowering statin medications** 
• Those concerned with aging Vegetarians (CoQ-10 is naturally found in foods, predominantly in meat and fish) CoQ-10 plays a key role in energy production and contributes to the body’s total energy levels.* 

What’s So Special about Solgar® CoQ-10?
For more than 65 years, quality has been Solgar’s guiding principle. Everything we do—from choosing the finest natural raw materials, to state–of–the– art manufacturing, to the premium product that appears on the shelf—must meet our own Gold Standard™ of excellence. 

That’s why Solgar ® CoQ-10 formulas supply KanekaQ10® , an all-natural, clinically researched form of CoQ-10 bio-identical to the kind produced in the body. Made in the U.S. and studied for more than 30 years, KanekaQ10® is sourced from fermented yeast unlike most CoQ-10 products which are derived from tobacco or bacteria. Solgar also offers KanekaQH® ubiquinol, which is made from KanekaQ10® . 

Solgar ® CoQ-10 products are available in kosher-certified and vegetarian formulas, vegetable capsules and softgels, and a broad range of potencies from 30 mg–600 mg. Solgar also offers Megasorb formulas which provide CoQ-10 in a base of rice bran oil to promote enhanced absorption.* Plus, Solgar ® CoQ-10 formulas are free of gluten, wheat, and dairy.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
 **CoQ-10 is not intended to serve as a replacement for Statin Therapy, nor should you discontinue taking any prescribed medications while supplementing with CoQ-10.

Source: http://www.solgar.com/pub/solgarscience/20131225211414_2013CoQ10BrochureReprintWeb.pdf

DIY “Cheerful You” Body Oil

Summer is almost over, bringing back-to-school shopping, changing schedules and shorter days. Keep your mood bright and cheery through these transitions with a simple aromatherapy recipe which features Uplifting Geranium, Calming Lavender and Inspiring Lemongrass essential oils.

Ingredients :

1-1/2 oz Grapeseed Oil

1/2 oz Apricot Kernel Oil

4 drops Geranium Essential Oil

4 drops Lavender Essential Oil

3 drops Lemongrass Essential Oil

Directions :

• Combine all ingredients in an Amber Glass bottle.
• Use 2 to 3 Tbsp in bath or apply to damp skin after showering.

- Nancy Mayne, Director of Wellness

Planting Plump Pumpkins…and Other Squash

Squash are one of my favorite vegetables. They’re so versatile! You can easily turn them into Gluten Free pasta, a sweet pie, yummy kabobs with onions and so many more! 

There is a large variety of squash. Finding the right one can be a challenge. Here is a quick “cheat sheet” to finding the perfect one for you.

Acorn

This small acorn-shaped squash is loaded with fiber. I use this as a vessel for fillings. Cut it in half, roast it, then fill it with apples, raisins, chestnuts, or create your own unique yummy recipe.

Butternut

The most common squash used in Fall and Winter. Its skin is thin and easy to peel with a pairing knife. This squash is dense and creamy, allowing it to be used in savory and sweet recipes. Substitute butternut for pumpkin in pies to create a new and lovable recipe.

Delicata

Similar to butternut squash…or a sweet potato. The skin is totally edible and has a sweet flavor.

Hubbard

One of the largest varieties, the skin can range from bright orange to a blue color. The skin is edible, however, try mashing it or pureeing it before consumption, as it is very mealy.

Kabocha

This Japanese squash is newer to the US market, but has quickly become a favorite and household staple. Kabocha are drier and denser than most squash, but are easily roasted.

Pumpkin

My all-time favorite squash – for many reasons – can be used in savory or sweet dishes. A personal favorite of mine is pumpkin ravioli. Fill ravioli pasta with pureed pumpkin, Gouda cheese, and salt for a sweet and savory dish. Pumpkins can be on the sweet side, especially the skin. You can use the skin in dessert recipes, but I omit the skin when cooking pumpkin for a savory recipe. The flavor is there, but the sweetness is not.

Spaghetti

This squash is easy to use for….SPAGHETTI! When cooked, the inside separates from the skin, looking much like spaghetti noodles. Use in place of noodles for a low-calorie, low-carbohydrate, and gluten-free option.

Planting Tips

• When planting winter squash, it is important to remember when to plant. Typically right after the last frost (March) is the best time. Planting seeds this early ensures plenty of time for the fruit to ripen. On average, it takes winter squash 80-120 days to mature after seeds are planted. If you would plant seeds now, they would be ready for picking between October 9^th and the first week of November. It is also important to look at zones when planting – simply go to the USDA website to find the zoning map. This will give you a better indication of when to plant in your area and when to expect the first and last frost of the year. Stop planting seeds fourteen weeks before the first expected frost (November). 
• It is okay for winter squash to be ripening even after the first frost. Their outer “shell” protects the fruit within from harsh temperatures.
• When harvesting, simply knock on the outside – a mature squash will sound hollow. Remember to cut the squash from the vine, rather than yanking or pulling it off. Cutting allows the plant to re-grow from that vine. Pulling can damage the vine and the plant, altogether.
• Remember to keep winter squash in a cool, dry place when storing. Winter squash can be stored for months if stored properly! Avoid moist or damp locations, as the dampness will rot the squash from the outside.

Simple Recipe: Pumpkin Soup

Perfect for those cold autumn and winter evenings, this soup is sweet and savory.

1 3-pound sugar pumpkin or 3 pounds kabocha or butternut squash—peeled, seeded, and cut into 1-inch pieces

5 tablespoons olive oil

kosher salt and black pepper

4 leeks (white and light green parts only), chopped

4 to 6 cups low-sodium chicken broth

sour cream, croutons, and paprika (preferably smoked), for serving

1. Heat oven to 400° F. On a rimmed baking sheet, toss the pumpkin with 3 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast, tossing once, until tender, 20 to 25 minutes.

2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of the broth, and ½ teaspoon salt and bring to a boil; reduce heat and simmer for 5 minutes.

3. In a blender, working in batches, puree the soup until smooth, adjusting the consistency with the remaining broth as necessary. (Alternatively, use a handheld immersion blender in the saucepan.) Top the soup with the sour cream and croutons and sprinkle with the paprika, if desired.

- - CJ LaRose, Senior Supervisor

Sources:

http://www.motherearthnews.com/organic-gardening/growing-squash/growing-winter-squash-zmaz10jjzraw.aspx

http://www.gardeningknowhow.com/edible/vegetables/squash/growing-winter-squash.htm

http://www.realsimple.com/food-recipes/shopping-storing/food/common-types-winter-squash

http://www.realsimple.com/food-recipes/browse-all-recipes/pumpkin-soup