Natural Choices — Health Food, Organic Produce, Gluten Free, Vitamins, Supplements — Columbus, Bartholomew County, Indiana

Archive for the ‘Healthful thoughts’ Category

The summer heat and sunshine feels good, doesn’t it? But to look and feel your very best in summer, you need to stay hydrated. Drinking water is good. After a while, though, I want something that will appeal to my tastebuds a bit more. I stay away from the chemically-infused soda pops – regular or diet, neither is good for the body.

You don’t have to stick to simple brewed teas. Go ahead, jazz it up! Tempt those tastebuds! Combining teas with other beverages like organic juices or sparkling water or lemonade can be refreshing and hydrating. Add some spice to  create a summertime drink with some snap.

Orange, lemon and lime slices add color and flavor to iced herbal teas.

Frontier Natural Products provides this recipe on one of their brochures I picked up at Natural Choices in Columbus, Indiana. They suggest garnishing the drink with orange slices, lemon slices and edible flowers and a cinnamon stick swizzler for fun. Sounds like a tea party, doesn’t it?

Rosy Mint Iced Tea

• 2 tablespoons peppermint leaves
• 1 tablespoon spearmint leaves
• 1 tablespoon rosehips
• 1 quart boiling water
• 1 teaspoon honey, or to taste

Pour boiling water over herbs. Steep 5 minutes or until desired consistency. Strain and sweeten,  if desired. Cool to room temperature, then serve over ice. Refrigerate leftover tea.

Teas adds important antioxidants to our diet. We can add specific herbs to help invigorate our minds and bodies or other herbs to calm the stress of our day or help us sleep and still create tasty, iced drinks.

Maybe I am feeling so good because of all the fluids I am drinking. But I think it is because I am drinking teas, fruit juices and herbs that are good for me! Begin your adventure at Natural Choices. They have shelves full of herbal teas. 

Be a little wild this summer. Add some new flavors to your drinks and see if you don’t feel a good difference, too.

 Enjoy!

–Ellie of the Natural Choices Blog Team

The other day I was in Natural Choices in Columbus, Indiana. I have said it before and I will say it again, I love going in there because I always find something new or learn something. I have to allow at least an hour because I wander the aisles, perusing products on the shelves.

Using unsalted butter means you can add salt to your own tastes.

I was checking out the literature that Carolyn Behrman always has available and I found a brochure from Frontier Natural Products. It was in the Spice Savvy series and it was titled, Flavored Butters & Oils. 

This particular topic caught my eye, because for starters, I love butter and secondly, I have decided I would find new ways to season my food so I could eliminate as much salt in my diet as possible - because of blood pressure issues.

Anyway, inside was all sorts of information I could use, but there was also a recipe for Lemony pasta butter, which, when I took it home and tried it, was fabulous! I didn’t need any more salt – AND, I didn’t add the tomato-based sauce that always leaves me with indigestion.

Lemony Pasta Butter

• 1/2 cup softened butter or margarine
• 1 teaspoon chervil leaf
• 1 teaspoon marjoram leaf
• 1/2 teaspoon lemon peel
• 1/4 teaspoon garlic powder
• 1 teaspoon lemon juice

Combine all ingredients and mix well. Store in a small glass jar in the refrigerator, or freeze for use as needed.

They suggested adding a little Parmesan cheese and coursely ground pepper (which I did) and using it on pasta for a main dish. As a side note, they said to try it on potatoes! Now doesn’t that sound yummy?!!

Fresh salad ingredients at Natural Choices!

In the same brochure they have a recipe for breakfast butter that sounds delicious on a warm biscuit or muffin. I know I will be trying that one soon.

Not only do you find all these little gems of information at Natural Choices, you will find the spices and other ingredients you need as well. Plus, fresh, organic produce for a companion dish. Pasta with a big garden salad is one of my favorite meals. Knowing that much of the produce is locally grown, tells me that it is not weeks old before I eat it. Being organic means that it is GMO (genetically modified organisms) free. Which I really appreciate!  I just love going there!

–Ellie of the Natural Choices Blog Team

Despite it being summer time and people being out and about and active in so many ways, there are nights when it is difficult to sleep. It could be stress, it could be lack of physical activity to wear you out, or it could be a myriad of other things. On those nights, it doesn’t matter to me what is causing me to stare wide-eyed into the darkness, all I know is that I want to go to sleep.

There are several herbs and plants that can provide some relief – and help you get some shut-eye, on a regular basis.

Chamomile has long been used for a relaxing tea.

Chamomile, besides being a great herb for digestive upset, is also widely known and used as a bedtime beverage in tea.

My grandma used to say a little chamomile tea is the best thing for most things that ail you. She would drink a cup of tea before bed and swear she slept like a rock.

It is the root of the valerian that is used in natural supplements.

Valerian is another plant known as an effective and reliable sedative and sleep aid.

According to the American Botanical Council, valerian is not like over-the-counter and prescription products in that it is not habit-forming nor does it leave you with that drowsy or hung-over feeling in the morning.

Another great way to ease into a good night’s sleep is to develop the habit of a relaxing bath before bed. Frontier National Products Co-op suggests a milk bath. Their easy instructions:

Infuse a handful of chamomile flowers and jasmine flowers in a small pot of warm milk for a few hours. Pour into your bath water.

Sounds like something you can start while preparing dinner and have ready just in time to take a nice, relaxing bath before going to bed.

Keeping dried lavender in a dish or bath has a relaxing effect in a home.

Getting sufficient recuperative sleep is critical to good health and long life.

Finding  ways to get a good night’s sleep naturally is not as difficult as you might think. Stop by Natural Choices and peruse the dietary supplements to find combinations specfically formulated to be sleep aids. Then check out the tea selections and herbs to find what you need or want to create your own tea and bath regimen.

You might also look at the essential oils to find those oils such as jasmine or lavender to use in aromatherapy and make your bedroom a scented haven for relaxing, restful sleep.

–Ellie of the Natural Choices Blog Team

In one of my recent blogs I talked about mint and mentioned aromatherapy. Since then, I have gotten several inquiries about aromatherapy. So I thought I would provide some information to answer those questions.

Fennel is a popular essential oil.

Aromatherapy has been around a long, llooonnnggg time – centuries, in fact. Think Frankincense. There is a National Association for Holistic Aromatherapy (NAHA) where you can find information about the history and development of aromatherapy. I like their definition:

Aromatherapy can be defined as the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote health of body, mind and spirit.

Essential oil made from eucalyptus smells wonderful!

Now that even sounds pleasant to me. I have heard it said that people generally tend to favor one or two senses over others. For me, when anyone even talks about scents and odors, I instantly start “smelling” things. I just can’t seem to help it.

Another thing I have heard is that the sense of smell is one of the strongest senses for memories. Smelling something can instantly conjure up memories that are associated with that scent. This could be true. Because when I think of my Great Aunt, I smell her perfume, and memories of my mother-in-law make me “smell” baby powder – her favorite after-bath talc.

The NAHA goes on to further explain:

As a holistic medicine, Aromatherapy is both a preventative approach as well as an active treatment during acute and chronic stages of illness or ‘dis’-ease.

It is a natural, non-invasive treatment system designed to affect the whole person not just the sympton or disease and to assist the body’s natural ability to balance, regulate heal and maintain itself by the correct use of essential oils.

Essential oils are those derived from plants. The warning that always goes along with essential oils is that of quality. First and foremost, the oils should be natural, not synthetic.

Essential oils are very concentrated so caution is needed in their use. They are generally not ingested and many should be diluted before coming in contact with skin. It’s a good idea to learn what different oils are best used for and how they should be handled before jumping into purchasing a bunch willy nilly. That being said, learning about which ones would be best for you and your well-being is a great way to start.

If you drop by Natural Choices in Columbus, Indiana, you will find a great selection of natural, quality essential oils AND someone who will be able to guide you to the best one for you to try. There are so many essential oils available and they are recommended for so many things like improving mental accuity, reducing stress or improving anxiety. The best suggestion is to actually inquire as to what oil would be good to try for a condition or situation you have. There are even some that are recommended for “clearing the air” in your home just making it a healthier place to breath and live. (Not to mention smelling good, too!)

Maybe you’ll be creating your own ”signature scent” that your descendents will conjure up when they think of you years and years later!

–Ellie of the Natural Choices Blog Team

Just the words “free radicals” don’t sound like a good thing, but I wondered what they really were. I was surprised to find out what they were, but shocked to find out how bad they were for me. According to Wisegeek.com,

Pollution is a source of "free radicals" or oxidants.

Within the body, millions of processes are occurring at all times. These processes require oxygen. Unfortunately, that same life giving oxygen can create harmful side effects, or oxidant substances, which cause cell damage and lead to chronic disease. Oxidants, commonly known as “free radicals,” are also introduced through external sources such as exposure to the sun or pollution. Other mediums include stress, as well as things that people put into their bodies, such as alcoholic beverages, unhealthy foods, and cigarette smoke.

In much the same way as oxidation creates rust, causing a breakdown on the surface of inanimate objects, oxidation inside the body causes a breakdown of cells. Free radicals produced by this breakdown attack healthy cells, usually DNA as well as proteins and fats. This chain of events weakens immunological functions as well as speeding up the aging process, and is also linked to several diseases such as cataracts, various forms of cancer, and heart disease.

So after getting all that bad news, the question is, “what can you do to counter the effects of oxidants or free radicals?”

The answer is: Anti-oxidants!!

There are a lot of foods you can eat that are anti-oxidants, but one of the most surprising, and easiest to incorporate into your diet are spices! According to The Nibble, anti-oxidants are measured in “ORAC,” meaning “oxygen radical absorbance capacity.” It’s a test tube analysis. Using ORAC data from the USDA, compare one teaspoon of the spice with a half-cup serving of various fruits and vegetables to see how they stand up:

Now, I know that cinnamon buns are not what I should have for breakfast everyday, even if they are loaded with cinnamon. It’s all the fats, preservatives and sugar that makes them unhealthy. But I could add cinnamon to my cereal or oatmeal for a special taste that would be good for me! Likewise, cooking from scratch and adding the spices to chicken, beef, pork, sauces and pasta not only livens up entrees, it would be good for all of us – fighting off all those free radicals!

So the next time I am in Columbus, Indiana, I will stop by Natural Choices to pick up organic spices on this list to begin a new cooking adventure. One that will be tasty and healthy for me and my family.

–Ellie of the Natural Choices Blog Team

As a teacher, we learned that the scent of mint stimulates the brain, so we tried to “freshen” our classrooms with mint-scented essential oils. Teachers will try anything to help kids learn!

Mint smells good, tastes good and improves health.

But the benefits of mint go far beyond the scent aspect. For years the herb has been used medicinally for many conditions and ailments. At Organic Facts, they have quite a list of uses including: 

• Digestion
• Nausea and headache
• Respiratory disorders, cough
• Asthma
• Fever
• Skin care, pimples
• Female sterility 
• Cancer
• Oral care
• As an additive in food stuffs, cooking, personal products and home products

Everyone knows about the after-dinner mint to aid digestion and the mint flavored breath fresheners, but did you ever consider mint oil as an antiseptic? Or, as Organic Facts suggests, “mint juice is an excellent skin cleanser.” They also suggest it can be used to treat insect bites and stings as well. Who knew?

The use in teas is especially pleasing, and calming in both winter and summer. There are literally thousands of mint tea recipes on the Internet, but it’s pretty much put the washed  leaves in boiling water, let steep for 15 – 20 minutes. Cool, pour over ice and you’re done! It sounds like you decide how strong to make it according to your own preference and whether to add other teas to it.

Mint is a perennial that can be grown in the garden.

Gardens Ablaze told me something I didn’t know. Perhaps because I am always battling to lose weight, the thought that there are people who work equally as hard to gain weight never really occurred to me. But Gardens Ablaze says, 

Mint also can be used as an appetite stimulant. It reduces hunger for a short time, but when the effects wear off the hunger returns stronger than before. For those lucky enough to need to gain a few pounds, a tea might be tried 30 minutes before a meal for appetite stimulation.

From a gardeners viewpoint, mint is one of those plants that take hold in a garden and just go wild. Its spread is difficult to control and becomes a battle to the point gardeners often eradicate the plant and swear it will never come close again. 

So I think rather than battle it in my garden, I will take a trip to Natural Choices in Columbus, Indiana where I can find products from essential oils to teas to dietary supplements that will let me add mint to my diet and home without the headache in the garden!

Although, Organic Facts did say mint was good to use to get rid of headaches …

–Ellie of the Natural Choices Blog Team

This book may just change your life.

I was standing in front of the book aisle at Natural Choices in Columbus, Indiana the other day and this book caught my eye. I must confess it was because of the big BREAD on the cover.

I have a love-hate relationship with bread. I would eat bread instead of any other food given the chance, but I have learned that breads, by and large, are high in carbohydrates and, therefore, not good for the blood sugar level and triglycerides. Plus, commercially produced breads are often high in fats, salts, etc.

So when I continued to read “Get Off Gluten And Reclaim Your Health,” well, with a sigh, I picked it up.It is written by Dr. Eydi Bauer, D.C., a doctor who actually lived the process of eliminating gluten from her diet because of health issues and what it meant for her.

At the website for the book, it says,  

Millions of Americans are affected by gluten-related illness and they don’t know it! One in a hundred people has celiac disease, and one out of three is gluten intolerant. When you remove gluten from your diet, you will:

• Reduce pain and inflammation;
• Relieve depression, anxiety, and mental problems;
• Improve digestion and bowel issues;
• Increase your strength and revitalize your energy;
• Restore balance to your biochemistry.

I know that when I reduce breads in my diet, I do feel better – even though bread tastes oh, so good, I am learning to control those desires. But gluten is not only in breads, it is in many, many of the other prepared foods we consume. Start checking labels to see if the foods you are eating and feeding your family contain gluten. I’ve written about gluten before and celiac disease, too. 

Natural Choices has a large selection of gluten-free foods.

Pick up ”Life After Bread” at Natural Choices and do some experiments for yourself. Reduce or eliminate breads and see if you feel differently, not to mention you might just lose some weight in the process!

While you are at Natural Choices you will discover one of the largest selections of gluten-free products in the state! No matter if you are looking for frozen, prepared or ingredients to cook from “scratch,” you will find what you need here! Even moms can find gluten-free products their kids will love at Natural Choices! If you aren’t in the Columbus, Indiana area, call to place an order and we will ship it to you. There’s no need to waste time and energy searching. 

Try something new to see if it makes a difference in how well you feel. You might just be pleasantly surprised in the result. It could change your life!

–Ellie of the Natural Choices Blog Team

Did you know that the largest organ in the human body is the skin? It is also one of the first to feel the effects of aging and nutritional deficiencies. But, if you are like me, you don’t think of that when your skin itches. You grab some lotion and rub it in, treating the issue topically.

But, in reality, the beauty and health of skin begins in the body, beneath the skin. “Health Perspectives, ‘Practical Insights Into the World of Natural Healing’” are a series of literature pieces available in the Columbus, Indiana area at Natural Choices that provide information about health and natural products. In the piece titled, “Moisturizing Your Skin From Within,” it says,

Flaxseed oil helps you get healthy and youthful skin from within.

“… skin tissues must be nourished and moisturized by a judicious selection of wholesome foods and beverages. … Dry skin can only be healed from the interior, with proper cell nutrients in the diet – pure water, essential fatty acids, and appropriate amounts of vitamins A, C, and E, as well as zinc.”

Many people in America have diets high in fats, but not the correct fatty acids to promote skin health. Flaxseed is rich in Omega-3 fatty acids, the ones that are great for healthy, young-looking skin. The literature says one tablespoon for every 100 pounds of body weight is a good rule of thumb to know how much to take daily. 

So, if you want healthy, youthful skin, that is soft and not itchy, you might want to try flaxseed oil. Previously, I have written about other benefits of flaxseed oil. A good tip is to substitute flaxseed oil in salad dressings. If you stop by Natural Choices for flaxseed oil (don’t forget it is in the refrigerated section), you can pick up one of the information sheets with a great Caesar Salad recipe on the back.

Get your skin in shape before the dry-skin season begins this fall and make it a scratch-free winter!!

–Ellie of the Natural Choices Blog Team

Natural Choices is the place for healthful living information and products. If you don’t live in the Columbus, Indiana area, Natural Choices is just a phone call away! We will ship orders right to your door.

Hot flashes can be so extreme that it almost becomes funny because it is so relentless, and well, what else can you do? At one point, my husband and son were convinced I would wear out the switch on the fan because every three minutes it was going from off to full blast back to off.

The hot flashes have abated (after eight years!) and now I look back and say I should have found some natural way to tolerate them. I kept telling myself, “Oh, it won’t last long. I can tough it out.” Well, I suppose I am a very patient person to have tolerated it that long without relief. You don’t have to tolerate the uncomfortable feeling and flushed and sweaty appearance.

I just love the “Ask the Doctor” series of literature Carolyn Behrman keeps on the shelves at Natural Choices in Columbus, Indiana. It’s probably a good thing she doesn’t have an easy chair next to them because she’d think I moved in … anyway, back to what I discovered there. 

Marcus Laux, ND, answers questions in one piece called Menopause — Black Cohosh. He gave some information that surprised me (years ago women didn’t live long enough to experience menopause!!) and some that pleased me (there are safe and effective nutritional supplements that treat most menopause-related symptoms without HRT- (hormone replacement therapy) associated risks).

He provides a chart with menopausal symptoms, the nutritional supplement/herb that can be used to treat it and the clinical evidence found for its use. This is the information:

For hot flashes: Use black cohosh and ginseng to stop or reduce hot flashes

For lack of energy: Use ginseng to increase energy and reduce stress; and green tea to increase alertness

For mood variations: Use black cohosh, ginseng and kava to improve mood, increase energy and calm nerves

For lack of sleep quality: Use valerian to improve quality of sleep and to decrease time to fall asleep and night awakenings; and hops to improve sleep

For inability to relax: Use kava to calm nerves and ease anxiety

Black cohosh, lovely to look at, great for hot flashes!

About black cohosh, he does say,

Since very long-term studies have not been completed, there have been recommendations to limit the use of black cohosh to six months. However, black cohosh has been in continuous use in Germany since 1956 and no evidence of toxicity, side effects, or drug interactions ever has been reported.

About the other herbal supplements, he says,

The other herbal products have been studied long term. Again, no adverse effects have been identified with long-term use of these herbal supplements. However, kava, valerian, and hops may potentiate the use of alcohol and other sedating medications. Avoid alcohol and other sedating medications when using kava, valerian and hops.

There is a lot of great information in this series of literature. You should stop by Natural Choices to see the “Ask the Doctor” brochures that address a wide variety of health and medical issues. After reading them, you can check out the huge selection of nutritional supplements, pure and natural products and organic foods including the fresh organic produce!

There truly is something for everyone at Natural Choices!

–Ellie of the Natural Choices Blog Team

My experiment of drinking hot tea instead of coffee and iced tea instead of soda pop is coming along well. I have to say I feel better. I really notice that I don’t have that acid-y feeling in my throat and stomach so I think this was a good change to make.

But what I wanted to tell  you about today was something I learned while reading more about green tea. It was big news last summer that I didn’t hear about.

MedicalNewsToday.com gave this report in June, 2009:    

According to results of a study published in Cancer Prevention Research, a journal of the American Association for Cancer Research, men with prostate cancer who consumed the active compounds in green tea demonstrated a significant reduction in serum markers predictive of prostate cancer progression.

Green tea could improve men's health.

I was reading a brochure from the Ask the Doctor series of literature at Natural Choices in Columbus, Indiana. It was for senior men (my husband is close to qualifying and I am always looking for ways to make him healthier … ) and Decker Weiss, NMD, was the doctor giving information. He said,

Green tea is the most widely consumed liquid in the world, after water. Men in China and Japan have been drinking it for centuries. They also have very low rates of prostate cancer. Research has discovered that a potent plan substance in green tea called epigallocatechin gallate, or EGCG, can stop the growth of prostate cancer cells dead in their tracks.

That certainly concurs with the results of the study, doesn’t it? I would say that if I can get my husband to drink green tea more often, since he already drinks tea instead of coffee, it would be good for his health.

My husband does a lot of things for me all the time. He’s a gem and I’d like to keep him around as long as possible, so switching his tea off to green tea may help me do that – and make him feel good knowing I am doing it especially for him!

I know I will be able to find a great selection of green teas at Natural Choices. Plus, I will be able to pick up one of the “Ask the Doctor” pieces of literature to bring home with the tea. As he always tells me, “It’s the little things in life that make him the happiest.” It may be a little thing to him, but keeping him healthy is a big thing to me.

– Ellie of the Natural Choices Blog Team