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Late Spring 2015 Newsletter


By Mary Anne

Even in a year as dry as this one, spring is a beautiful season! Something about the bursts of green, the scent of flowers, and the songs of birds lifts the heart and fills the spirit with joy.  We just celebrated Earth Day here at Mariposa, an event that is meant to remind everyone about the importance of our Earthly Mother, but is also a lot of fun.  Music, raffles, demos, and tables full of delicious food marked the occasion. We also had significant sales on earth friendly products and info about the origins of Earth Day and the reasons why we should honor the earth with ecological lifestyles.

As we move into the depth of the spring season, we start to think about summer fruit. Berries are the focus of this time of year with delicious organic strawberries dominating the scene.  Local berries are starting from Redwood Valley and anyone who has tasted these knows how exceptionally succulent they are. The Ruiz family grows these berries, and though they are not certified organic, the family claims that they use only organic practices. By the end of May, cherries and early grapes will arrive, followed closely in early June by apricots and the first summer peaches, nectarines, and plums. The dry weather should result in sweet and cosmetically beautiful fruit, but we are not sure at this point how the lack of water may affect the price and / or the availability of some produce. Melons are arriving from Mexico. They are really quite good and relatively inexpensive. Mangoes are in season and make a delicious addition to a salad or smoothie.

May and June encompass three very important events: Mother’s Day, Father’s Day and Graduation.  Our gift and kitchenware department is bursting with beautiful gifts for mom, dad, and grads. Of course, we also have a great selection of cards, flowers, local beer and wines for all three occasions. 

Get out and enjoy our beautiful spring weather and remember to experience the “awe” that this season brings. (See the article on AWE in this newsletter)


How the First Earth Day Came About

By Senator Gaylord Nelson, Founder of Earth Day

What was the purpose of Earth Day? How did it start? These are the questions I am most frequently asked.

Actually, the idea for Earth Day evolved over a period of seven years starting in 1962. For several years, it had been troubling me that the state of our environment was simply a non-issue in the politics of the country. Finally, in November 1962, an idea occurred to me that was, I thought, a virtual cinch to put the environment into the political "limelight" once and for all. The idea was to persuade President Kennedy to give visibility to this issue by going on a national conservation tour. I flew to Washington to discuss the proposal with Attorney General Robert Kennedy, who liked the idea. So did the President. The President began his five-day, eleven-state conservation tour in September 1963. For many reasons the tour did not succeed in putting the issue onto the national political agenda. However, it was the germ of the idea that ultimately flowered into Earth Day.

I continued to speak on environmental issues to a variety of audiences in some twenty-five states. All across the country, evidence of environmental degradation was appearing everywhere, and everyone noticed except the political establishment. The environmental issue simply was not to be found on the nation's political agenda. The people were concerned, but the politicians were not.

After President Kennedy's tour, I still hoped for some idea that would thrust the environment into the political mainstream. Six years would pass before the idea that became Earth Day occurred to me while on a conservation speaking tour out West in the summer of 1969. At the time, anti-Vietnam War demonstrations, called "teach-ins," had spread to college campuses all across the nation. Suddenly, the idea occurred to me - why not organize a huge grassroots protest over what was happening to our environment?

I was satisfied that if we could tap into the environmental concerns of the general public and infuse the student anti-war energy into the environmental cause, we could generate a demonstration that would force this issue onto the political agenda. It was a big gamble, but worth a try.

At a conference in Seattle in September 1969, I announced that in the spring of 1970 there would be a nationwide grassroots demonstration on behalf of the environment and invited everyone to participate. The wire services carried the story from coast to coast. The response was electric. It took off like gangbusters. Telegrams, letters, and telephone inquiries poured in from all across the country. The American people finally had a forum to express its concern about what was happening to the land, rivers, lakes, and air - and they did so with spectacular exuberance. For the next four months, two members of my Senate staff, Linda Billings and John Heritage, managed Earth Day affairs out of my Senate office.

Five months before Earth Day, on Sunday, November 30, 1969, The New York Times carried a lengthy article by Gladwin Hill reporting on the astonishing proliferation of environmental events:

"Rising concern about the environmental crisis is sweeping the nation's campuses with an intensity that may be on its way to eclipsing student discontent over the war in Vietnam...a                     national day of observance of environmental problems...is being planned for next  spring...when a nationwide environmental 'teach-in'...coordinated from the office of Senator Gaylord Nelson is planned...."

It was obvious that we were headed for a spectacular success on Earth Day. It was also obvious that grassroots activities had ballooned beyond the capacity of my U.S. Senate office staff to keep up with the telephone calls, paper work, inquiries, etc. In mid-January, three months before Earth Day, John Gardner, Founder of Common Cause, provided temporary space for a Washington, D.C. headquarters. I staffed the office with college students and selected Denis Hayes as coordinator of activities.

Earth Day worked because of the spontaneous response at the grassroots level. We had neither the time nor resources to organize 20 million demonstrators and the thousands of schools and local communities that participated. That was the remarkable thing about Earth Day. It organized itself.


Local Schmidbauer lamb will be back in June.”




By Luana

A new report published in the American Journal of Clinical Nutrition found that adults who incorporate nuts into their diets don’t have to limit their consumption.  A review of 31 studies about eating nuts found that people who added nuts to their diets and who replaced other foods with nuts lost more weight (an average 1.4 pounds more) and reduced their waist sizes by more than half an inch.

But weight loss isn’t the only benefit found in almonds, walnuts, cashews and the like. Here are a few other health reasons to chow down on these snacks:

·       Nuts have been shown to be extremely good for your heart – modern studies have concluded that a proper daily amount of nuts can lower your chance for developing heart disease by as much as 35%.

·       Nuts are an incredible source of protein. They are especially great for vegetarian diets, as vegetarians can have a hard time meeting the recommended amount of protein their bodies need. Protein is an important ingredient for energy, and when combined with the other minerals in nuts make them perfect for providing longer, more constant energy levels. Nuts also happen to be rich in the powerful antioxidants selenium and vitamin E. They are a rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

The most beneficial nuts today are generally considered to be peanuts, almonds, and cashews. A good daily dosage is between 1 to 2 ounces to receive the best benefit. Nuts also satisfy hunger very well.

Nuts are companionable! You can carry them along with you wherever you go. There is no need for special containers or carry boxes, and they have a long shelf life. You can enjoy them whenever you like! Wherever you want! Nuts do not require preparation; in fact they hardly need a kitchen!

Information from: Nutrition and you.com and Natural food benefits.com


Phenol-Free with Vitamin C

By Danielle

You may have noticed we at Mariposa have recently changed our receipt paper to a new slightly yellowish paper.  The reasoning behind this has to do with our continuously trying to use the newest and cleanest products available today.  Our previous receipt paper was a BPA-free paper that at one time was referred to as a clean alternative to paper products containing this highly toxic chemical.  However the alternative to BPA in these products is another chemical called BPS (bisphenol S).

A new study published in the ACS journal Environmental Science & Technology is the first to analyze the presence of BPS.  In this study they found that BPS is similar to BPA in that it mimics estrogen, and can cause severe endocrine disruption as a result of repeated exposure.  Another disturbing conclusion they found was that BPS absorbs into the skin at a much higher rate than BPA, which makes it potentially much more harmful then BPA at altering hormone levels.    

Mariposa Market stands strong when it comes to bringing you the most natural and health-friendly products available in today’s market.  We have recently learned of Alpha-Free paper which is phenol-free and uses Vitamin C in place of any harsh chemicals.  This new product is BPA and BPS free, dye-free, and is made in the USA.

Unfortunately we are not able to use this vitamin C based paper in our credit card machines so please let your cashier know if you do not need this copy and we can bypass printing a customer copy. 

Information gathered from: EPA: 2014 Report


Look before you leap……to conclusions!

 Alecia O’Neil

Recently, while listening to a radio program on KZYX, the host of the show “Mind Body and Health” mentioned briefly that recent studies on fish oil supplements showed “no benefits to reducing cardiovascular disease”. I was feeling disappointed that the Dr. who cited this didn’t give his listeners more on this supposed new fact.  Instead this blanket statement was thrown out with no explanation, or details on how the study was conducted.  I am sure there will be lots of people who will blindly go along, jumping on this bandwagon and citing what they heard, but for myself, I needed the whole story.  After reading the article written on the study that supported this claim, a couple things stood out.  The study used high risk patients and patients who already have heart disease, so prevention was not a factor the study could look at.  Also the subjects they used were already on statin medications, which then could have masked any positive results that could have been occurring from the fish oil. 

Taking in as much information before jumping to conclusions is especially key when talking about herbal healing and the supplement industry.  There are often twisted reports, misleading facts and downright false information given, on this majorly unregulated industry.  Empirical knowledge has shown that omega-3 fats are an integral part of life to people and cultures all around the globe. It’s hard to imagine that all the societies who included practices, for hundreds of years, to maintain omega-3 fats in their diets were unjustified for doing so!

Omega-3 essential fatty acid (EFAs) are essential nutrients for our bodies, hence the name, but we don’t produce them ourselves.  They have to be acquired through food.  Many of our fundamental bodily functions rely on EFAs including maintaining the structure of our brain cells, synthesis of brain neurotransmitters, regulating metabolism, and controlling blood clotting.  Although we can get omega-3 from vegetarian sources, marine animal fats are the best way to get two of the most vital omega-3s, DHA and EPA.

The Eskimos diet is very rich in DHA and EPA since raw fish, seal and whale blubber all are major components of their sustenance.  About 60% of their diet consists of fats, but surprisingly the incident of inflammatory disorders such as cardiovascular disease is low. Beginning in 1970, some Danish researchers studied the Inuit people of Greenland.  After drawing blood samples from the natives, they discovered that they had low levels of fats, cholesterol and triglycerides in their blood, and high levels of omega-3s.  More recently, studies conducted on the Yupik Eskimos of Alaska found the same thing.  There is definitely a higher rate of obesity considering their high fat diets; however they apparently have the same amount of triglycerides and over all body inflammation as “normal weight” people.  It appears omega-3 protects the body from some of the harmful effects of obesity.  One important thing stands out to me here relating to the study that pooh poohed omega-3 supplements that the Dr. was talking about; maybe there is a difference between supplementation and eating a diet high in fatty fish, not all omega-3s are created equal.

Historically, fermenting fish parts and livers was a practice that was widely used.  The Romans would store fish guts in barrels with some salt water and allow them to ferment for months, after which an oily liquid would be taken off the top and consumed.  They called this liquid Garum, it was hugely nutritious, high in proteins minerals and b-vitamins.  Often it was saved for the soldiers who would otherwise refuse to march into battle without their daily ration.

South sea islanders in Tahiti would put shark livers inside the stomach of sharks and hang them from the trees for several months.  As it ferments, the oils will eventually come out of the liver and fill the stomach sacks.  Since the 1700s cod liver oil has been used for medicinal purposes in northern Europe, England, Scotland and Ireland.  Prescribed for rheumatism, rickets and even a tonic to prevent the common cold, cod liver oil quickly became popular. In the early

1900s, before the onslaught of vaccinations, cod liver oil was recommended to be given to infants starting at just 3 weeks of age for nutritional support.

The uses and benefits of cod liver oil (CLO) in particular are so widespread, maybe that’s the solution. We need to get omega-3s from cod liver oil supplements, not the typical sardines, mackerel and anchovies combo used in most omega-3 supplements.  Either way, there is that opinion that supplementing with any isolated omega-3 is not the best way to increase omega-3 in our cells.  The problem is that to extract an isolated omega-3 into a supplement form, no matter what source they are coming from, they have to be broken down.

There are three methods that will do this, chemical, heat or enzymatic/ fermentation.  Omega-3s are easily susceptible to damage from light, heat and even air.  So if they are not handled perfectly during extraction and processing, they end up damaged and rancidity occurs.  Ingesting rancid oil ends up being worse on the body then taking nothing at all. This is the same predicament vegetable seed oils fall under.  They are very delicate and highly unstable, making them extremely prone to rancidity.  Rancid oils are not understood chemically by the body as food.  They are seen as toxins which are not metabolized, but stored in our fat cells leading to inflammation, then eventually, disease.  Some of the processing fish oil supplements may go thru in order to extract then purify them, are steps like bleaching, degumming, molecular distillation, carbon treatment, deodorization, and winterization to name a few.  Not all fish oil manufactures process the same, some definitely have more integrity then others in their final product. But unfortunately, each of these steps ends up removing the precious fat soluble vitamins (Vitamins A, D, and K) that the oil began with.  Once the vitamins are destroyed, some of the better companies at least, end up synthetically added them back in.  The Vitamins are recognized as being an important factor toward getting benefits from omega-3s. 

It seems the fish oil industry has fallen under the same type of corruption as what the dairy industry has done to our milk, too much processing, but that is another article!  Maybe all this messing around with the oil, is part of the reason studies on supplements are not showing similar results compared to observing cultures whose diets include omega-3 fatty acids in there more natural state.  It seems logical to me.  What also seems logical is that we need to eat a fair share of healthy fats.  Healthy fats have the right ratios of omegas, meaning more of a balance between omega-6 and omega-3.  These include foods such as fatty fish, grass fed butter, grass-fed beef and chicken eggs where the birds have had a diet rich in vegetables, grass and insects, (happy chickens).  If your diet can’t include these superfoods, luckily, there is a fermented fish oil supplement on the market that we carry.  Since traditionally this is how fish oil was prepared, and the essential Vitamins A, D, and K all stay fully intact with this method, this is probably our best bet towards boosting our omega-3 intake, because yes, it’s essential!


1.     New York Times, March 30, 2015, “Fish Oil Claims Not Supported by Research”

2.     Mayo Clinic, June 2000, “From Inuit to Implementation: Omega Fatty Acids Come of Age”


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For decades scientists have known that negative emotions like shame, depression, and anxiety could affect our health and lead to greater risks of heart disease, inflammation and cancer. However, relatively little has been studied regarding positive emotions such as joy, pride, and contentment. A new study singles out one positive emotion: awe. And surprisingly, this particular emotion seems easy to come by for most people.

A study done recently at the University of California at Berkeley and other institutions focused on the very moodiest students: college freshmen. Ninety four students were recruited to fill out a questionnaire about the frequency of positive and negative emotions over a month’s time. The students then supplied saliva samples which were analyzed for interluken-6, a molecule known to promote inflammation. Not surprisingly, those students who experienced the most positive emotions had the lowest IL-6 levels.

Researchers then enlisted another group of 119 students to fill out questionnaires that focused on more specific emotions which included awe, amusement, compassion, contentment, joy, love, and pride. Saliva studies were again taken. Of all these emotions “awe” stood out as the one which resulted in the lowest levels of IL-6. The interesting thing about awe was that it was frequently experienced---beautiful aspects of nature, animal life, inspiring music, the birth of a baby, just to name a few. On average, most students felt awe at least three to four times per week. This was considered a positive finding for improving health. Researchers encouraged everyone to seek out “awe” as much as possible. Now we know why the phrase “awesome” is so popular.

Information garnered from: the New York Times Magazine, March 29, 2015


Alternative sweeteners

By Harry

There are many alternatives to sugar available in the market place. Some are not healthy and some are downright bad for you. However, there are some natural sweeteners with real health benefits. Here are a few alternative sweeteners we carry at Mariposa.

     We have stevia in powder or liquid form. Stevia rebaudiana is an herb in the chrysanthemum family. It can be used as a table sweetener as well as in cooking. It is many times sweeter than sugar in its green powdered form or ground leaves, and it is about 14 times sweeter than sugar. Some concentrated liquids can be 200 to 300 times sweeter than sugar. Stevia does not raise blood sugar levels and is very low in calories.

     Xylotol is a sugar alcohol. It is found in many fruits and vegetables, but most commercial production is processed from hardwoods. It has no known toxicity to humans and does not raise blood sugar levels. It can be used as a table sweetener or in cooking. (Please note that there are reports of Xylotol toxicity in pets)

     Yacon syrup is a natural sweetener that is extracted from the tuberous root of the yacon plant. It has a caramel or molasses like flavor and is best used as a table sweetener. Its health properties are compromised by high temperatures. It is also helpful in lowering cholesterol and blood sugar levels. Some of the other benefits are its high fiber content, improved digestive functions and provides the body with a higher energy level.

     If a person has health issues in regards to blood sugar levels or is diabetic, they should consult a qualified health care provider before adding any sweeteners to their diet.

Sources for information: www.stevia.com , www.Wikipedia.com , and www.yaconsyruphealthbenifits.com


Physically Fit & Gorgeous

(Part Two)

By Carol Oliver

Exercise …

…is not a 4-letter word.  It should not be the dreadful bane in your existence.  Exercise should be fun and needs to be based on your passions. The more you fulfill your passions, the more you like it, and the more exercise longevity you possess. My passions include dance, water sports, playing outside with my dog, teaching aerobic classes and lifting weights.  None of these forms of exercise are work or un-enjoyable to me. I dig them all, and so I go. Exercise should be fun, enjoyable, social, safe, and raise your heart rate. It can be whatever you like; there are no limits except for the limits of your own imagination. And the more fun you have the more motivated you are, and so you will go. There are gyms and classes everywhere for you to explore and try. There are parks and par courses and trails in the hills where you and your dog can get a workout for free. All these things can raise your heart rate; provide cardiovascular and weight bearing benefits and burn fat and calories at the same time.

Test things out. If it’s an instructed class, make certain that it’s taught by a qualified instructor whom you personally like, one you feel comfortable with. Seek an instructor who teaches safety (how and why) as well as the steps or movements, who easily modifies classes to the abilities of each student.   Seek a personal trainer who listens and trains you to your goals and abilities. In each GYM there should be a person dedicated to instructing you on how to use the machines, lift weights, safety and GYM etiquette. The more you mix things up and make them fun, the better off you are.  Doing the same thing over and over again can become boring and can cause you to plateau and stop working out. Adding a workout partner makes it more fun and more social and provides motivation and a commitment that might be reluctant to keep.  


YOUR FORM IS YOUR SAFETY. If you compromise your safety by ignoring good form, you quickly take your workout to a significantly less productive place and you add the element of injury. It is not necessary to study bio-mechanics of the body to be wise in the awareness of your own body. Just listen to your body and pay attention. If something hurts, stop and find out why. 

Examples: If your feet are flat on the floor and you turn your body without lifting your heel, your knees torque out of alignment. Remedy: Lift the heel you are turning away from.  If you are working biceps and it hurts your lower back, you are going too heavy on the weights and your form is being compromised. Remedy: Bend your knees, tighten your abs and lift with your biceps only. Learn how to modify exercises specific to you, your body and your preference. The phrase, “No pain no gain” is highly passé (also kind of dumb and dangerous too). 


Goals are good. They keep us on track and reward us with better body image, more self esteem and an incentive to continue on.  But don’t “goal” yourself into failure by expecting too much too fast.  Arnold didn’t walk into the Gym one day and walk out as “The Terminator” on that same day.  Small attainable goals are the best.  Baby steps are the way to go, all the while keeping your eye on the major outcome. It’s all cumulative and will come together faster than you think, and remember, goals are forever changing, and that equals really good progress. 

Connect with your inner warrior and celebrate who you are. There is truly no one as wonderful as you.

And remember, before you leave any exercise facility, wash your hands with soap and water!!!!!!!!!!!

My best to your progress


Springtime Wine & Food

By Debbie Mac

With the arrival of spring and warmer weather just around the corner, most of us tend to set aside the heavy cabs for lighter reds, whites, and rose’s.  With wonderful vegetables that will soon be here, and in general eating lighter in the warm months ahead, we can explore new wines to pair with our favorite foods.  Body, acidity, fats, sweetness, tartness and flavor all play a crucial role in pairing wine and food, even if meat isn’t on the menu.  The key thing is matching the food qualities with the wines characteristics, and relying on what flavors in the food you want to bring out.

Some springtime favorites are white blends including: Chenin Blanc, Pinot Grigio, Riesling, Unoaked Chardonnay, Moscato, and Rose’s.  A nice choice for a lighter red is a Pinot Noir.  It is a very versatile wine which pairs well with most foods, and one of my favorites.

A chilled Rose is a perfect way to say spring. It is great alone or with seafood, chicken and vegetables.  We carry 4 different varietals of Rose’s at the store.  Open up at bottle of Unoaked Chardonnay or Sauvignon Blanc; the citrus flavors come alive and compliment the food. They both go well with cheese and grilled fish. 

Mariposa has a Chenin Blanc from Husch that is a wonderful warm weather wine.  It is a nice light, crisp and refreshing wine with a touch of sweetness coming from the fruit and flavors of pineapple, citrus and melon.  It is great for an afternoon picnic, or enjoy it with scallops, chicken, or ethnic cuisines. You can find it in the chilled section along with other local favorites.

My family decided to do an experimental pairing with our Sunday dinner this week. My daughter was making a Cashew Thai Quinoa Salad with a ginger peanut dressing. With all of the sweet and spicy complexity, we weren’t sure which wine to try it with, so we decided to try it with 2 different wines that had more residual sugar to balance the Asian flavors of this dish. Our favorite was the McFadden Riesling. It really enlivened this dish. We also had rosemary-lemon chicken and BBQ’d eggplant with sliced tomatoes, basil and Shamrock goat cheese that paired nicely with the Husch Dry Gewurztraminer. This was such a fun experiment to bring everyone together to try different wines. I definitely recommend getting a few bottles of wine and doing the same! You don’t have to be a wine expert, just a wine lover. I will share the recipes below if you’re interested in making this amazing vegan, gluten free dish yourself.


Cashew Thai Quinoa Salad with Ginger Peanut Dressing

(Vegan and gluten free)



   ¾ cup uncooked quinoa

   1-2 cups shredded red cabbage, depending on how much crunch you like

   1 red bell pepper, diced

   ½ red onion, diced

   1 cup shredded carrots

   ½ cup chopped cilantro

   ¼ cup diced green onions

   ½ cup cashew halves or peanuts (honey-roasted is good)

   Optional: 1 cup edamame or chickpeas

   Fresh lime, for a bit of tang

   For the dressing:

   ¼ cup all natural peanut butter

   2 teaspoons freshly grated ginger

   3 tablespoon soy sauce, gluten-free if desired

   1 tablespoon honey (use agave if vegan)

   1 tablespoon red wine vinegar

   1 teaspoon sesame oil

   1 teaspoon olive oil

   Water to thin, if necessary


1.  To cook quinoa: Rinse quinoa with cold water in mesh strainer. In a medium saucepan, bring 1 ½ cups of water to a boil. Add quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes, or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2.  To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave or stovetop for 20 seconds. Add ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3.  Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively, you can save the dressing for later and add when you are ready to eat; however, the flavors of the dressing usually soak into the salad, so I love adding it to the quinoa first.

4.  Next, fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges if desired.

Recipe from ambitiouskitchen.com


From Our Suggestion Box

·       Please bring back the old Rock & Roll music!  We try to vary the music as there are so many “tastes” to satisfy.

·       The incense area has a very strong smell that makes the end of the produce section unpleasant to be in (for me).  Thanx!  We have moved the incense away from the produce.

·       Please do something about the strong perfume right beside the veggies. When people test them it sprays directly onto the food. Please change this!  We heard you!  Incense and perfume are no longer by the produce.

·       Still no Torpedo Sandwiches! Please make more. Thanks!   Looks like it’s time to increase our order with Schat’s.  Will do!

·       More meat in the soups.  It’s hard to please everyone. We try to offer meat and vegetarian on an every other day cycle.

·       You shouldn’t put dates in the Middle Eastern Wrap. It’s too sweet.  Many people like it with the dates. They’re pretty east to take out if you don’t care for them.

·       Please label the salad dressings used for the deli salads as to whether (or not) they’re vegan.  Or, list the ingredients. Thanks.  We’ll do. I’m on it. Will run out of old labels soon- new labels made and ready to go.

·       Himalayan Café Eggplant Bowl, what’s up???? Please bring back!!  (Mariposa is) Closer than Boont Berry, nothing compares. Please support, as we support you.  Himalayan Café is not organic. We’re doing our best to get our own bowls out, which are made with organic ingredients. Thank you for your support!

·       (Please offer) Falafel Sandwiches and an Asian Salad (with) Chinese chicken/cabbage.  Sounds good, I’ll put it on my to-do list.

·       Lori in the deli is a great person, she found my cell phone.  We know you!

·       Julian Bakery gluten free & low carb wraps for paleo diet. Great!  We will look into stocking these.


How healthy are you?

Take our quiz to see if your habits are helping or hurting you.


Your health can be measured in several ways, such as through blood and imaging tests. But what should matter most is how you feel. And when thousands of baby boomers rated their own condition, just 13 percent reported “excellent” health, according to a 2013 analysis published in the journal JAMA Internal Medicine. To put that into perspective, 32 percent of people born in the generation before the boomers reported excellent health at the same age. And although boomers had higher rates of disease and disability, they were expected to live longer.

The findings shed light on an unfortunate fact: Advances in medication and medical care can extend our lives, but those added years are not as healthy as they could be.

Take the results of a 14-year review of 44,000 adults by researchers at the national Centers for Disease Control and Prevention. Fewer than 2 percent of people achieved all of the following healthy habits: not smoking; staying physically fit; keeping blood pressure, blood glucose, and cholesterol numbers in check; maintaining a healthy weight; and eating a healthy diet.

The prize for the few people living a healthy life? A 76 percent lower risk of dying from cardiovascular disease and a decrease in death from all cancers when compared with those meeting only one of those health parameters.

Fortunately, there’s still time to experience the lifesaving effects of being healthy. Adopting a good-for-you habit—even past your seventh decade—can add several quality years to your life. That’s why we’ve created the self-test to help you analyze your habits and to see where change is needed, whether it means a better diet, more exercise, or additional fun. Answer honestly and use the results as a road map to a longer life.


Test Yourself:

1.     Are you more of a carnivore or an herbivore?

a.     Carnivore.

b.     Herbivore, but I like a steak sometimes.

c.      I don’t eat meat.

A steak may be satisfying, but eating red meat can have deadly consequences. Though it has long been associated with certain cancers and cardiovascular disease, a large Harvard University study recently found that consuming red meat increases the risk of death from those chronic conditions, as well as a person’s overall mortality risk. Processed red meat such as bacon, bologna, and salami were found to be the most dangerous. The researchers advise replacing red meat with more fish, poultry, legumes, and whole grains. All were associated with a significantly lower risk of death.


2.     Do you have type 2 diabetes?

a.     Yes.

b.     I have prediabetes.

c.      No.

If you chose “C” confirm your answer with a doctor; 7 million people in the U.S. have undiagnosed diabetes right now. But an official diagnosis isn’t the only reason to cut back on sugar. The sweet stuff, as well as carbohydrates in general, can raise triglyceride levels while lowering concentrations of healthy HDL cholesterol.


3.     How many daily servings of fruits and vegetables do you eat?

a.     One or two.

b.     Around five servings.

c.      Seven or more.

A person should consume at least two to four servings of fruit and three to five servings of vegetables every day. Doing so reduces the risk of many causes of premature death, such as cancer and diabetes. The more colorful your selections, the better. Red, orange, yellow, green, purple, and white fruits and vegetables each contain different and important groups of phytonutrients, including antioxidants and other disease-fighting substances.


4.     Which color bread do you usually chose?

a.     White.

b.     Light brown.

c.      Dark brown.

Trick question. Many people wrongly believe color is an indication of whole grains and therefore think darker bread is healthier. Instead, pay attention to bread’s ingredients and not its hue. Whole grain should be part of the first ingredient. (Look for “whole wheat flour” or “whole grain rye flour”, for example.) At least half of your daily six to 10 servings of bread, pasta, and cereals should be whole grains rather than refined. The refining process removes the bran and germ, which are rich in fiber and a host of nutrients.


5.     Are you a soda drinker?

a.     I have an occasional soda.

b.     Yes, at least one soda a day.

c.      I swore off soda years ago

Soda is the largest source of added sugars in the U.S. diet, and regular consumption has been associated with weight gain, type 2 diabetes, high blood pressure, high cholesterol, gout, and coronary artery disease. What’s more, researchers from the Cleveland Clinic and Harvard University found that both sugar-sweetened and low calorie sodas are associated with a higher risk of stroke, perhaps more so in women.


6.     Do you drink alcohol?

a.     I have a drink or two on most days.

b.     I often have more than three drinks in a day.

c.      I rarely consume alcohol.

You don’t have to overdo it to be in danger. Alcohol results in 10 times more deaths as it prevents in the U.S. even after considering possible beneficial effects for cardiovascular disease, according to a February 2013 study in the American Journal of Public Health. Alcohol—a known carcinogen—accounts for up to 21,000 cancer deaths annually (more than melanoma or ovarian cancer), resulting in approximately 18 years of life lost in each case. Approximately 30 percent of those deaths occurred with a consumption of less than 1.5 drinks per day. “For most alcohol users, reducing alcohol consumption would likely improve their health in many ways in addition to reducing cancer risk”, the study’s authors conclude.


7.     How many glasses of water do you drink each day?

a.     Several.

b.     One or two.

c.      No more than a glass.

Water is the only nutrient whose absence becomes lethal within days. Experts generally recommend drinking six to eight 8-ounce glasses of fluid every day, which helps lubricate and cushion joints and protect tissue. It doesn’t have to be solely water. You can satisfy some fluid needs by drinking milk, tea, coffee, or no-sugar-added juices, which are mostly water.


Have you had fun lately?

a.     Yes, of course.

b.     Honestly, no.

c.      Not enough

If you find yourself thinking, “I used to have so much fun”, take a hard look at the demands on your time. Not being able to schedule fun activities, or enjoying them less than you once did, can be a subtle indicator of stress, anxiety, or depression.


8.     Do you have a big social network?

a.     Yes, I’m always seeing friends.

b.     I have a small circle and see then only now and then.

c.      I don’t socialize much.

Being more social might lower your dementia risk, according to a Swedish study published in the American Journal of Epidemiology. The researchers tracked the health and activities of older adults and found the being social stimulates and helps preserve cognition. If you’re more of a loner, make sure to keep your mind active by reading, writing, studying, completing puzzles, and making art, which may also help keep dementia at bay.


9.      Do friends, a partner, or your spouse say you’re hostile?

a.     Absolutely not.

b.     I wouldn’t be surprised.

c.      Me? Hostile?!

Maintaining good emotional health might be almost as important for preventing heart attack and stroke as a healthy diet and exercise. People who are happier, more optimistic, and less hostile have stronger immune systems and are less likely to die early of chronic diseases. Try focusing on good memories rather than bad, and seek engaging experiences.

10.   Do you need to lose weight?

a.     Yes.

b.     No.

c.      I need to gain weight.

If your waist is larger than 35 inches (for women) or 40 inches (for men), you need to lose at least a little weight around your waistline. The total inches around your waist should be less than half of your height. For instance, if you’re 67 inches tall, your waist size should be about 33 inches or less. Waist size seems to be a better predictor of health than measures of weight or body mass index (BMI) because belly fat, rather than fat on the hips and bottom, is more closely tied to disease risk.


11.   How many hours do you sleep each day or night?

a.     4 or less.

b.     5 to 6.

c.      7 or more.

Insufficient sleep-6 hours or less-contributes to many health problems. Studies have shown that failing to get enough sleep is associated with an increase in obesity, type 2 diabetes, cardiovascular disease, impaired cognition, and premature death. Recent research published in the Proceedings of the National Academy of Sciences provides a possible mechanism: Just one week of inadequate sleep can alter the expression of more than 700 genes involved in inflammation, immunity and cell’s response to stress. So try to keep a consistent sleep schedule. Bedtime shouldn’t vary by more than an hour each day, including weekends.


12.   How much TV do you watch?

a.     Many hours each day.

b.     2 hours or less daily.

c.      I don’t watch TV at all.

If your daily total of TV-watching time is less than 2 hours, you’re likely to be healthier than those who view more. Not only can television keep you pinned to your chair, but it also bombards you with food advertising that can make you hungry. Adults who watch more than 2 hours of television a day consume more calories at snack time and dinner and are more likely to be overweight than those who watch less.


13.  How often do you see your dentist?

a.     Once or twice a year.

b.     About once every five years.

c.      I don’t know the last time I saw a dentist.

Tagged “the silent epidemic”, tooth decay is chronic in the U.S. According to the National Academies’ Institute of Medicine, people “do not fully appreciate how oral health effects overall health and well-being”. Evidence shows that tooth decay and other oral complications are linked to respiratory disease, cardiovascular disease, stroke, type 2 diabetes, and bacterial pneumonia. Schedule regular dental check-ups and cleanings because they are the only way to effectively remove tartar, which traps plaque bacteria along the gum line.


14.  Are you a cigarette smoker?

a.     Yes.

b.     No, but I used to smoke.

c.      I never smoked.

Smoking can shave more than 10 years off the average lifespan, but quitting at any age buys time.  Quit by age 40 and you’ll avoid almost all of the excess risk of death from smoking. Push it back to about age 55, and you’ll gain four to six years.


15.  How long have you been a regular exerciser?

a.     I have always tried to stay fit.

b.     I still don’t exercise.

c.      As I’ve grown older, fitness has become more of a focus.

People who are physically fit at midlife are much less likely to develop Alzheimer’s disease and other types of dementia than those who were less fit, according to a study conducted at the Cooper Institute in Dallas. You still have time to get serious: Recent research in the British Medical Journal found that even people 75 or older could boost their life expectancy by five to six years if they started to exercise more.


16.   How much time do you spend exercising each week?

a.     Less than an hour.

b.     Closer to 2 to 3 hours.

c.      More than 3 hours.

The goal is to get at least 30 minutes a day, five days a week, of moderately paced exercise (such as purposeful walking, swimming, or bicycling). If you keep a vigorous pace and jog or run, for example, can cut it down to 15 minutes. A January 2013 review in the journal Maturitas states that it’s now clearly apparent that a decline in one’s muscular strength and exercise capacity can initiate a downward spiral of reduced health. Exercise helps lower high blood pressure, and 69 percent of people who have a first heart attack, 77 percent who have a first stroke, and 74 percent with chronic heart failure have elevated blood pressure.


17.   Do you lift weights as part of your exercise regimen?

a.     Yes, regularly.

b.     I don’t lift weights.

c.      Sometimes.

Mind your muscles and lift weights a few times each week. Individuals who have more muscle mass have a higher metabolic rate (up to a 15 percent increase), which is helpful for weight loss and long term weight control. And weight lifting can be a very powerful tool for reducing the signs and symptoms of numerous diseases and chronic conditions, including arthritis, back pain, depression, type 2 diabetes, osteoporosis, and obesity. Scientist at Tufts University recently found that the effectiveness of strength training to ease the pain of osteoporosis was just as potent as, if not more potent than, prescription medication.


Your Score:


The higher your point total, the healthier you might be. Find the questions where you scored lowest and work to build up your point.


©2013 by Consumers Union of U.S., Inc. Yonkers, NY 10703-1057, a nonprofit organization. Reprinted with permission from June 2013 issue of Consumer Reports on Health for educational purposes only. No commercial use or reproduction permitted. www.ConsumerReports.org.


Corporate Owned Media

(Part Two)

By Todd Hall


As we learned in part 1, the five huge media conglomerates, for all realistic purposes, now control what the public learns, or does not learn about its own world. Ownership of media is now so integrated in political orientation and business connections with all of the largest industries in the global economy that they have become a coalition of power on a worldwide scale.

For us as citizens of this world, how can we sift through this daily diet of constantly streaming news to obtain dependable information?  A large part of detecting media bias is coming to understand the methods and motives behind news stories. If we do not cultivate some understanding, we become vulnerable to thinking and behaving in a manner in which these companies prefer. To suggest that these media companies do not have an excellent understanding of human psychology would be a mistake.

Two Worlds

Every person in our time lives in two worlds: The flesh and blood world and the mass media world. In the case of the latter, it is relatively new and sudden. (In terms of human history) Today’s modern mass media transcend global differences in language, culture, and social class. When measured on the scale of human experience, change has come upon us swiftly. This is a ‘world’ contrived by human beings in our time. At its creation, it was the work of curious and ingenious individuals. But their creations have been adopted by corporations and governments with a variety of goals: Some for the genuine benefit of science and education, others for profit, social conditioning, and control. Compared to the long history of face-to-face human contact, there has been too short a period for universal perception of what in the media is benevolent and what is harmful, what is designed for the privileged and what for the common good. Many facets of our lives are, and have been shaped, controlled, and monitored by global business interests: From the food we eat, the clothes we wear, the jobs we work and so on…including what we think. The ‘voice’ of these global business entities is mainstream media.

The Product and the Audience

If you were to perform your own systematic investigation of today’s media, you would find that there are different media which do different things. You can begin with what is referred to as ‘mass media’. A primary objective of mass media is diversion. Whether its Hollywood personalities or sports, this is the type of media which can often occupy people to the point of obsession. At the same time, these target audiences will continue to buy soft drinks, candy bars, athletic  footwear, fast food, drugs to increase ‘male performance’, expandable garden hoses, and 3 or 4 different types of insurance. Generally speaking, target audiences of mass media include: ‘blue collar’ laborers, restaurant professions, and (God help us all) the retail sector. Then there is the ‘elite media’. This is largely an agenda setting entity because they are the ones with the big resources, and sets the framework in which everyone else operates. Their target audiences are mostly privileged people. For example, these audiences include people who may read the New York Times or the Wall Street Journal, or perhaps watch CBS news. These people may be members of the political class, business or doctoral managers, and other corporate professionals. Members of this target audience purchase much more expensive toys than those targeted by mass media, and are involved in the corporate and political system in an ongoing fashion.

Monsanto’s Media Power

Prior to the November 2012 elections, I was hopeful that Proposition 37 would pass, mandating labeling for genetically engineered foods. This hope disappeared when I began to see the crafty and deceitful ads from opponents of Prop. 37. I knew that the impact of these ads would be sufficient to deceive enough voters in California to assure its defeat. Led by Monsanto with $8 million dollars, the “no on 37 campaign” raised over 45 million dollars. Other notable donors included: DuPont, (at over $4 million) Pepsico, Nestle, Coca-Cola, Kellog’s, General Mills, and Hormel. Some companies you would not expect to be donors included: Kashi, Silk, Cascadian Farm, and Larabar. Corporate money means media power. In this case, corporate donations influenced public perception enough to defeat Prop. 37.

The release of the first ever long-term study to examine the effects of prolonged consumption of GMO’s has raised questions concerning media coverage related to these studies. Results of this study have concluded that GMO consumption causes tumors, multiple organ damage, and premature death. Major U.K. based media sources such as The Times, The Guardian, The Independent, and The BBC made no mention of this study in any of their reports. Among the U.K. media sources which gave the research results a cursory mention, many peppered their reporting with doubt and skepticism about the legitimacy of the research. Not surprisingly, our industry-based U.S. media also failed to give these studies the unbiased coverage they deserved. For example, Forbes ran the headline asking, “Does genetically modified corn cause cancer? A flawed study fails to convince”. (Can you detect any bias in that headline)? Slate Magazine ran the headline, “GMO opponents are the climate skeptics of the left”, followed by the unbelievably false statement urging readers, “Don’t worry. Genetically modified corn isn’t going to give you cancer”. In light of the new research, it is highly irresponsible that any (so called) journalist would dare make such an inane statement. It is interesting to note that not a single study has ever proven GMO’s to be safe.

In spite of arguably being the most hated company on earth, Monsanto amasses billions of dollars a year. The husband and wife journalistic team of Steve Wilson and Jane Acre created a 4 part documentary series which illustrated a “revolving door between Monsanto and the FDA”. Through intensive research, they learned that almost all of the milk in Florida comes from cows injected with Posilac. (Manufactured by Monsanto) Posilac, a recombinant bovine growth hormone, is banned in many countries due to its strong links with cancer. Just days before their documentary was scheduled to air, Wilson and Acre were told that it had been pulled from the Rupert Murdoch owned TV station, WTVT. Wilson and Acre filed a lawsuit under the Whistleblowers Act, charging that WTVT bowed to pressure from Monsanto. Monsanto did receive a lot of negative press as a result; however, the billions in annual profits should help cushion the blow from a ‘bit of negative publicity’. In the aftermath of the lawsuit, in a refreshing yet chilling display of honesty, FOX Vice President and WTVT General Manager David Boylan told reporters, “We paid $3 billion dollars for these television stations. We tell you what the news is. The news is what we say it is”. This single incident and resulting aftermath demonstrates that press czars, such as Rupert Murdoch, and powerful companies like Monsanto, have the power and media connections to tell us what is good for our health and the health of our planet.


Our present system of corporate ruled governments, aligned with corporate owned media, possesses built in filtering mechanisms which discourage free thinking, independent minded citizens. These filtering mechanisms are clearly seen in our institutions of education in the earliest grade levels. The “Company” considers true education a potential threat to corporate profits and objectives. (The “Company” is a term which I may or may not have invented to symbolize the global governing body which oversees and controls all aspects of society. Many others have referred to this governing entity as: “The Man”, “Big Brother”, “The Establishment” and in some neighborhoods, “Whitey”)

In universities, as in government, corporate values have steadily and quietly become dominant. Corporate executives are the largest single group represented by governing boards of colleges and universities. In public schools, corporate materials have become prominent. (The only source of classroom material larger than corporations is the Department of Defense). As our schools and their curriculums become increasingly privatized, corporate ideology has infiltrated our educational system. This greatly assists the “Company” in conforming minds at a young age, aligning these minds with the framework of our global business model. This institution of education focuses more on conformity and obedience rather than education. Conformity and obedience breeds consumers and workers who are dependent on our present system. On the other hand, education breeds progress, cooperation, communication and harmony.

In our next newsletter we will take a deeper look into the structure of the “Company” and its effects, and The World Trade Organization. (WTO) We will also continue to demean and expose Monsanto in any way possible.       

Information gathered from: “The New Media Monopoly” by Ben Bagdikia and OrganicConsumers.org.


Dana’s Stuffed Eggplant (serves 4)

¼ cup Oil

3 large Onions (diced)

1 large Green Pepper (diced)

1 cup canned, diced Tomatoes (drained)

2 small Eggplants (cut lengthwise, scoop pulp out to make a ½ inch well, mince the pulp)

¼ cup minced Parsley

3-5 cloves of Garlic (minced)

Sliced Mozzarella

¼ cup grated Parmesan

Salt, Pepper, and Paprika (to taste)

Heat the oil in a large skillet. Sauté onions, garlic, and peppers until soft. Add tomato, eggplant pulp, parsley, parmesan, salt, & pepper. Mix well.

Pre-Heat oven at 350

Fill eggplant shells with mix, place in baking dish containing about 1 inch of water. Bake for 50 minutes.

Remove from oven. Cover with mozzarella slices, and sprinkle with paprika. Bake until cheese is melted. (Try with your favorite crispy topping! Like French fried onions, or Bread crumbs.)


Wagyu Beef

By Mitchell Robertson

            Wagyu (wag = Japanese, gyu = cow) is a breed of cattle indigenous to Japan. Two strains are raised in the United States, Kuroge (black) and Akage (red), the Kuroge strain being the most popular due to its exquisite marbling.

According to the American Wagyu Association, “Wagyu cattle's genetic predisposition yields a beef that contains a higher percentage of omega-3 and omega-6 fatty acids than typical beef.” Washington State University, Kansas State University, Pennsylvania State University, Texas A&M University, and others have done extensive research into the fat produced by Wagyu cattle and effects of dietary fatty acids.


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