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

Archive for the ‘Healthful thoughts’ Category

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

I am well into my month of no soda pop, drinking only tea and water. I have to admit, I do feel better.

But all this talk about tea has made me realize, even though I have been a tea-drinker for many years, I don’t really know what “tea” is. I mean, coffee comes from the coffee bean. There are so many varieties of tea, so where does it come from?

According to Webster’s New Collegiate Dictionary, tea is:

1 a: a shrub (Camellia sinensis of the family Theaceae, the tea family) cultivated esp. in China, Japan and the East Indies, 1 b: the leaves, leaf buds, and internodes of the tea plant prepared and cured for the market, classed according to method of manufacture (as green tea, black tea or oolong) and graded according to leaf size (as congou, orange pekoe, pekoe or souchong)

But then, you might ask, what about all the flavored and herbal teas? Well, Webster refers to them, too:

3: any of various plants somewhat resembling tea in properties; also: an infusion of their leaves used medicinally or as a beverage

Alvita is just one of the brands of teas you'll find at Natural Choices.

The idea I take hold of from that is the “medicinal” comment about teas since that has always been the bent when offered a cup of black tea, green tea or an herbal tea. The powerful anti-oxidants in green and white teas can do so many things like lowering the rate of heart disease, cancer and Alzheimer’s. Not to mention the calming effect and stress reduction that comes from holding a hot cup of tea in your hands and just smelling the aroma – no matter what the type, flavor or brand is, it’s like a little cozy hug.

An added important note about teas: many teas have caffeine. Many herbal teas are caffeine-free and others may be decaffeinated. But you have to read the labels closely. If you monitor or eliminate caffeine in your diet, pay attention to the teas you purchase. The shelves are lined with a tremendous selection of decaffeinated and tasty teas at Natural Choices in Columbus, Indiana. You might have trouble just picking one, or two, or even three!

Healthy for you, tasty, and calming. Sounds like time for a cup for me!

–Ellie of the Natural Choices Blog Team

Summer produce is so yummy.

This is a great time of year to get fresh, local produce. I truly enjoy buying a boat-load of green beans and strawberries and adding them to every meal. They just taste so much better. I like to buy locally grown produce because I know it hasn’t been picked green and ripened during a multi-day trip to my area. That’s the first step to healthier living. The next is to find local organically-grown produce, which is a bit more difficult.

What makes it easier in Columbus, Indiana is that Natural Choices stocks locally grown, organic produce every day of the week. Fresh from the fields, delivered right away and replenished as the supply runs low. Great for the farmers, for Natural Choices and especially for us, the consumer.

Let Natural Choices know if you have a special request.

Carolyn Behrman, the owner, has a sign up at the store that asks for requests. She means if you want a particular vegetable or fruit, ask her and she will do her best to find it and stock it. All her produce is fresh and organically grown. At Natural Choices it’s an ever-changing, colorful display that you will feel good about putting on the table for your family.

Olive oil is healthy for you and tasty, too!

Now is the time to stock up on the fresh vegetables and fruits. As you purchase too many to eat in the course of regular meals, do a little planning for the rest of the year. Prepare the excess produce for the freezer or can them so you can have a tasty supply through fall and over the winter. There’s nothing better than a little taste of summer when the winter winds and snow begins to fly. Just the thought makes me take the time to fill my freezer. Don’t delay and miss the window of opportunity.

While you’re at it, check out the selection of organic olive oils at Natural Choices to go with the fresh produce. Healthy for you and good to eat, too.

Isn’t summer just grand?

–Ellie of the Natural Choices Blog Team

I like the drive from Indianapolis to Columbus and when I get there, I am rewarded with a visit to Natural Choices, the healthy living store. Without even trying, I always learn something new or find something to make my life healthier when I walk through the door of Natural Choices.

Essential oils come in small, potent quantities.

The last trip I learned about essential oils. I knew people who purchased essential oils, but I had no idea what they did with them. The first thing I learned is that, for the most part, essential oils are not for ingestion. That’s a big one for me because I thought they were used in cooking which is not usually true.

Essential oils are the “essence” of a plant, the scent and vitality of a plant distilled into a very potent, useful bit of oil. The oils are used in aromatherapy for one thing. But for novices like me, I have to learn a little bit at a time.

Pure and natural oils are the best. Consumers have to be aware that there are synthetic products out there. Pay attention to ingredients (you don’t want to see the word ‘fragrance’ as an ingredient) and buy oils from “people who know” rather than from the big box store manned by workers trained in emptying boxes onto shelves despite the contents.

Lavender oil smells wonderful and is healthful, too.

For summer, one of the big finds is that specific essential oils like citronella, peppermint and lavender can be used as a natural bug repellent. Simply sprinkle a few drops onto a cotton ball and place it near doorways and windows! Keep the bugs out and freshen the air at the same time! What a great idea.

Another important bit of information gleaned was that because the oils are so potent, care must be exercised in using them around pets and children. You know how they like to put things in their mouths – and ingested full-strength essential oil would not be a good thing.

What started this whole new adventure in essential oils was a huge display of them at Natural Choices. You can trust that they will be pure and healthful if they are on the shelves there and the staff can help you explore the scents and choose those that will benefit you.

Go on in, explore, learn and take home an essential oil to freshen your home and boost your health at the same time!

–Ellie of the Natural Choices Blog Team

Natural Choices is nearby no matter where you live. Call, place an order and it will be shipped directly to you.

I spent most of yesterday and all day today creating a new flower bed- in the clay the builder left me for a yard. It was hard work but I know in a few weeks and for years to come I will enjoy the flowers, ground covers and plants. When I have worked really hard and am very thirsty, I want water, or better yet, tea to drink. For some reason, ice cold brewed tea is what seems to revive me.

So after a hard two days in the yard, a glass of tea in hand, I started surfing to find out if I am the only one who thinks tea is the perfect cold drink in summer as well as hot drink in the fall and winter.

Natural Choices has a wide selection of teas for good health.

I found the Tea Association of the United States online. There is a section on tea and health that I found very interesting about tea and cardiovascular health – cholesterol in particular:

Researchers from the United States Department of Agriculture (USDA) studied the effect of tea on 15 mildly hypercholesterolemic adult participants following a “Step I” type diet moderately low in fat and cholesterol, as described by the American Heart Association and the National Cholesterol Education Program. After three weeks, researchers found that five servings of Black Tea per day reduced LDL (“bad”) cholesterol by 11.1 percent and total cholesterol (TC) by 6.5 percent compared to placebo beverages.

Woo-hoo! That is terrific news for me and everyone else who has to think about cholesterol levels. I think I will eliminate drinking soda pop for a month and replace it with tea. That means I will have to probably make it myself and carry it with me in a mug. But that’s okay because I can go to Natural Choices in Columbus, Indiana. The owner, Carolyn, has a tremendous variety of teas there. Many list organic ingredients.

Sometimes it just happens that the things you really like and enjoy can be the things that can be really good for your body, mood and overall health. Tea, apparently, is one of them!!

–Ellie of the Natural Choices Blog Team

Check out the selection of Alvita, TAZO, Yogi, Good Earth and other teas on the shelves at Natural Choices.

The All About Agave website says agave nectar has been found to effectively treat Staph aureus on the skin and enteric (intestinal) bacteria. But I think its greatest health benefit might be its favorable glycemic profile. I am learning that understanding the relative impact foods have on blood sugar requires an understanding of the Glycemic Index.

According to The Glycemic Index website,

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virture of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. (Emphasis added.)

Nutrition Data serves up a little more information:

Potatoes have a higher GI than honey!

Pure glucose serves as a reference point and is given a Glycemic Index of 100. Nutritionists used to believe that all simple sugars digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for “complex carbohydrates”. But that’s not always the case. While many sweet and sugary foods do have high GIs, some starchy foods like potatoes or white bread score even higher than honey or table sugar (sucrose)! (Emphasis added.)

At first, this all seemed confusing, but understanding that controlling glycemic response (blood sugar levels) can be achieved by restricting high GI foods makes me see identifying low GI foods and eating those in appropriate portions will get me on the right track.

Nutrition Data gives me a point of reference:

Apples are a healthy food with a low GI.

GIs of 55 or below are considered low, and 70 or above are considered high. Here are some examples:

• 1 cup lowfat yogurt – GI 33 (low)
• 1 medium apple – GI 38 (low)
• 1 Snickers Bar – GI 55 (low)
• 1 cup oatmeal – GI 58 (medium)
• 1 cup white rice – GI 64 (medium)
• 1 slice white bread – GI 70 (high)
• 1 small box raisins – GI 64 (medium)

Agave nectar is a natural and healthy food.

While the Glycemic Index is a good tool to have in your nutrition toolbox, it alone cannot guide all your food choices. The combination of different foods result in a variety of interactions and each human body’s functions are unique. That being said, the difference between the GI of a tablespoon of refined sugar (68) and two tablespoons of agave nectar (30) indicates to me that as a sweetener, agave nectar is better for me, and my health!

I can venture into Columbus, Indiana and go to Natural Choices for a good selection of agave nectar on the shelves. Finding organic, healthy food and natural supplements can be a challenge in some towns, but Natural Choices is available by phone from wherever you are located. Just call (812) 375-1677, place an order and they will ship it right to your door. Ding, dong! Health supplements and natural foods delivered from Natural Choices to your doorstep. Don’t forget to include agave nectar!

–Ellie of the Natural Choices Blog Team

Controlling sugars, starches and carbohydrates in my diet is a very, very complicated thing I am learning! Refined white sugar is something I try to avoid altogether in my diet. I am constantly on the lookout for ways to satisfy my sweet tooth or at least trick it into being satisfied. When I heard about agave nectar, I just had to find out more.

I found out a lot and discovered a whole new arena of healthful living ideas and information – not just about agave nectar, but about how to actually adjust my diet overall for a more natural, healthy lifestyle.

Today I am just going to give you some basic information about agave nectar. But stay tuned because over the next few posts, we’re going to explore how to satisfy that sweet tooth and still maintain a healthy blood sugar level! Neat stuff – for me and, if you have the same sugar issues, for you, too!

A few finger strokes got me to the All About Agave website. There the history buff in my heart learned the Aztecs, once again, had far-reaching wisdom. This is what All About Agave had to say:

Blue Agave grows in the volcanic soils of Southern Mexico.

While agave (pronounced Ah-GAH-vay) is most recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or “honey water.”

The Aztecs prized the agave as a gift from the gods and used the liquid from its core to flavor food and drinks. Now, due to increasing awareness of agave nectar’s many beneficial properties, it is becoming the preferred sweetener of health conscious consumers, doctors and natural foods cooks alike. (Emphasis added.)

Agave nectar (sometimes called agave syrup) is most often produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spiky plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to the familiar Aloe Vera.

They report there are over 100 species but because the carbohydrate content of the Blue Agave, it is the preferred species for producing nectar. The premium nectars are made from 100% Weber Blue Agave.

Agave nectar is available at Natural Choices.

I wouldn’t bother you with all this information, except after learning that agave nectar may be substituted for part or all the sugars and sweeteners in many recipes, this may well be the answer to my sugar-sweetening search! Therefore, starting from the beginning and giving you all the information about this produce seems important so you can make a good decision about it, too.

Agave nectar is available in a variety of brands from Natural Choices in Columbus, Indiana. The owner, Carolyn Behrman, keeps the shelves stocked so everyone with a sweet tooth (and isn’t that most of us?) has options. Because when we don’t feel deprived, life is easier on our hips, hearts, organs, etc., don’t you think?

Make life a little sweeter – check agave nectar out at Natural Choices!

–Ellie of the Natural Choices Blog Team

Natural Choices is your healthful living, natural market in Columbus, Indiana.

After writing about how flaxseed oil is good for dogs in a previous post, I knew I would have to find out why flaxseed was good for people, too.

Indianapolis nutritionist and chef, Wendell Fowler, provided a little history in a recent article in the Southside Times. He said,

Since the dawn of civilization, humans have employed shiny brown flax seeds to weave fibers for clothing and bolster health. Before 5,000 BC, Egyptians carried flaxseed in their medical bags. The father of medecine, Hippocrates, documented flaxseed for the relief of abdominal pains. During the eighth century King Charlemagne passed laws requiring the consumption of faxseed by his subjects to ensure good health.

That’s all interesting, but I was more interested in what he had to say about how it promoted healthy living:

Flaxseeds are rich in alpha linolenic acid (ALA), an Omega-3 fat; a precursor to the form of Omega-3 found in fish oils called

Flaxseed is good for the mind and body!

EPA. The  body gets essential fatty acids, stored in your brain, from the diet. Your best bet is to ingest ground flax seeds, a fish oil capsule and then eat a handful of walnuts daily. (Emphasis added.)

He says flaxseed contains naturally occurring plant estrogens called lignans, which prevent bone loss, reduces risk of colon and estrogen-related breast cancers and diminishes symptoms of menopause.

He also says sufficient intake of Omega-3 fats maintains a balanced production of hormone-like substances called prostaglandins, which help regulate physiological functions including:

• blood pressure
• blood clotting
• nerve transmission
• allergic responses
• functions of the kidneys and gastrointestinal tract
• production of other hormones
• prevention of heart disease
• improving cognitive function
• tempering of inflammatory conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches and osteoporosis.

He mentions that high doses of Omega-3s are used to treat and prevent mood disorders and lupus.

Well, flaxseed is not only good for dogs; apparently it is something all of us humans should be interested in, too!

One final bit of information from Fowler:

Gluten-free flax is durable. Upon ingestion, your body can not break it down and when excreted and planted, would grow. Please note the need to grind the fibrous seed in a coffee grinder in small batches then sprinkle it on virtually everything you eat. Two tablespoons a day is sufficient. Once ground, the seeds quickly lose their oomph, so process and store un-ground seeds in the refrigerator.

Natural Choices in Columbus, Indiana is the place to find products like flaxseed, flaxseed oil and fish oil supplements that promote healthful living. Call (812) 375-1677 or stop in the store to check out the wide selection of gluten-free, organic and natural products.

–Ellie of the Natural Choices Blog Team

Dr. Jacon A. Teitelbaum created a 3-step process he calls “Vitality 101″ for people to learn about what impacts the energy, vim and vigor they have for life – and what saps it. He goes on to provide information about how  we can recover that energy. I covered Step No. 1 – Nutrition and Step No. 2 – Rest, in previous posts. The last step is No. 3 – Stress.

At one time in human development, stress played a very important role in our survival. In an emergency, our bodies react automatically. Hearts pump harder, lungs expand and muscles contract. The adrenal gland s pump out cortisol to help us face and solve immediate dangers. But the every day stresses we handle in the modern world have led us to a chronically stressed existence, which saps our energy. We have to learn to manage excess stress.

Walk with friends.

One of the best ways to manage stress is with exercise. Finding an activity, instead of just a workout routine, works for many people. Take a dance class, join a team sport or establish a walking group. Make it social and enjoyable and it’s more likely you’ll stick with it.

The whole cycle of fatigue leading to lack of exercise, which leads to lack of sleep, which leads to more fatigue can be broken.

Dr. Teitelbaum says:

Bitter orange is a nutritional supplement that can give you a boost of energy to break this cycle. Bitter orange extract contains a natural alkaloid, synephrine. Synephrine can suppress your appetite, boost your energy  and increase metabolism without serious negative side effects. It is important to look for a bitter orange supplement that also contains natural sources of caffeine, such as green tea and cola nut.

At Natural Choices you’ll find literature for healthful living including Dr. Teitelbaum’s Vitality 101. You’ll also find a large variety of natural herbal supplements to help regain the energy you want.

That’s the great thing about Natural Choices. There’s information you are looking for as well as the organic food and natural supplements to make living healthfully easy – in one single stop!

–Ellie of the Natural Choices Blog Team

Natural Choices is the local natural community market in Columbus, Indiana.