Favorite Massager: Medirub Massager

By Dr. Nicole Sundene

If you are looking for a great massager - look no further!  The Medi-rub Massager® has been my favorite massage therapy device for over ten years.

My Dad is an Ironman Triathalete and purchased one ten years ago; it’s still going strong. I found myself always dropping by or driving  out specifically to use it, and one day it dawned on me to just purchase my own.

If you are in chronic pain, have fibromyalgia, diabetes, or are a “Weekend Warrior” like me, thinking you can ride some gnarly single track on your mountain bike, you will definitely fall in love with the Medirub Massager too.

The massager is SO powerful you can feel your skin itching within minutes….a great sign that you have increased circulation as red blood cells are forced towards the surface of the skin.

I do a lot of hands on body work with my patients and I find that by recommending the very powerful Medi-rub® massager between appointments addressing chronic back pain, fibromyalgia, and so forth, it drastically reduces the need for office visits. If you have a Medical Assistant you can always have them rub your patients down while they are waiting to see you.

Now of course I want to recommend my way out of a job with this massager and head straight to the Bahamas!

Another benefit that I was excited to find when I talked with Becky at Medirub was that a top Beverly Hills massage therapist uses this massager for treating cellulite! Do you hear that ladies? If you can’t do the Diet and Exercise like fitness trainer Bonnie Pfiester recommends, you can at least rub your full body down with this thing. Increasing circulation to areas with cellulite is one of the best ways to reduce cellulite.

That is really why most massage creams for cellulite work so well. It is likely the daily massaging of the area, and not the actual crème which, we will discuss in a future article. I will be writing a longer article on the cellulite protocol she uses along with the massager for her high end clients so that you can repeat it in your own home!

Uses for the Medi-rub® Massager:

• Diabetic Peripheral Neuropathy

• Upper Neck Pain

• Back Pain

• Low Back Pain

• Fibromyalgia

• Cellulite

So stop by Medi-Rub® to check out my new (well - not so new, but VERY loved for the past ten years…) favorite thing this week!

Thanks for stopping by my kitchen table!

~Dr. Nicole

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Water Safe Test Kit

By Dr. Nicole Sundene

Is your home drinking water safe?

I was a little shocked to find out that mine had toxic LEAD in it, after using eVitamins Water Safe Drinking Water Test. I knew the chlorine would be in there because I can taste the difference, but the lead was a bit of an unpleasant surprise.

Although we have done away with lead pipes and lead paint since the 1980’s, many fixtures are still partially made of lead, and this toxic metal that causes anemia, decreased neurological functioning, and immune dysfunction should be filtered out!

I realized that my Aquasana filter was indeed doing me a great deal of good, and that I needed to also start giving my parade of pets safe filtered water too. It is worth the extra few minutes a day it takes to fill up their water bowls. Pets are especially susceptible to environmental toxins.

Sometimes I worry as a Naturopathic Physician that I am over-paranoid about toxins in our environment, so the  Biochemist in me grabbed this test kit over at eVitamins to see if maybe I didn’t need to be so paranoid after all.

Now I know why most patients I’ve tested for heavy metals in Seattle consistently show high lead and mercury levels.  We are drinking poison! I wish mercury was included in this test kit, but most high quality filters also filter mercury out of our water as well as other toxic substances such as pesticides, bacteria, chlorine and so forth.

I like the simple Aquasauna filters that can be added to your kitchen sink. Don’t forget the shower filter too, or you can filter the water straight at it’s source with a whole home water filter (somewhat expensive but highly recommended for those with chronic disease or small children constantly bathing in it.)

Since the ONLY thing we should be drinking is WATER (read my “Obesity Tax on Soda” tirade for more info) you CAN afford a water filter when you give up soda and  juice.  Filtering the toxins out at the kitchen sink is the most economic way to go. Save  your favorite glass  jars and fill them in lieu of plastic bottles. Be cool….be a “jar drinker” like me! You can also use stainless steel containers for small children that should not be trusted with glass, such as my fav brand I can guarantee is aluminum free: Klean Kanteen.

You should especially purchase this Water Safe Test Kit if you have developing children in your home, suffer from chronic disease, or if your water has a funky odor. Water should never have an odor!

Dr. Nicole

Related reading:

Detoxify Your Home

Mold: Getting Rid of it in Your Home

Decreasing Home Pollutants

Chlorine Shower Filter: Anti-Aging

Liver Support Protocol

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Favorite Protein Powder

Designer Protein Ult. Whey French Vanilla

By Dr. Nicole Sundene

This is my favorite brand of protein powder, as I discussed in my article, “Fourteen Ways to Unleash your Inner Fabulosity.” I am sure there are a ton of other great protein powders from Jarrow, and the other supplement companies that pass independent quality assurance at ConsumerLabs.com, but I just like this tasty vanilla formula in my berry smoothies. Or stir in to your oatmeal, or shake up with milk and poor over your AM cereal so you don’t get the afternoon slumpies.  If you are a chocolate lover, the chocolate designer protein is delicious with milk, frozen bananas, and almond butter!

Anyways I am hooked on this vanilla one, and also love their new weight loss protein powder with added fiber and weight loss nutrients.  This protein powder also comes in a smaller size that I’m linking to at a great SALE price if you are on the “Tough Economic Times Diet.”

The small size normally retails for about $15 bucks.

You can get the larger sized one in order to vigilently make “Dr. Nicole’s Smoothie Recipe” which should be a daily regime for everyone trying to LOSE WEIGHT and for athletes as a protein supplement post exercise. As well as for those that are trying to increase protein to healthfully gain weight.

For more information on how to save money on vitamins check out my article, “Save money with eVitamins.” Feel free to ask questions anytime on the product you are looking for.

p.s. Frankly I don’t like the “natural flavor” I can only be so natural I guess *wink*.

Thanks for your purchases that help support this free news publication and nagging!

Dr. Nicole

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Vitamins: How to Save Money 20-70% Off!

By Dr. Nicole Sundene

Someone asked how to get cheap vitamins after reading my article “How To Get Free Prescription Drugs.” Now I can’t get you free vitamins, as I discussed in that article, but I can teach you a simple trick that I use to save money on natural medicines.

Getting high quality stuff for the best price is simply about planning ahead, shopping smart, sticking with the best brands, and reading labels for food coloring and other unnecessary ingredients.

Recently I read a study published at Consumer Reports that concluded that vitamins purchased at “The Dollar Store” were not found to be of quality and may actually be a hazard to our health. First of all why did someone even bother to do such a study?  Is anyone else laughing?

Now I LOVE eVitamins because having spent 12 years in the natural medicine field, I can easily find high quality brands such as Enzymatic Therapy, Twinlab, Jarrow, and so forth to name few.

You can save a ton of money over there because things are listed at 20-70% off, and if you just plan ahead and order $75 of multivitamins, fish oil, health supplements, supplies, lotions, herbs, and so forth you get FREE SHIPPING.

• Yes, I checked the packing peanuts, and they are made from recyclable materials and can be recycled.

• Yes, your purchases help support The Kitchen Table, so if you ever have any questions just leave them in a comment on this article, or message me and I will post the answer for all to benefit from.

It seems like many of my readers have the same questions about supplements, but I cannot sell you the prescription grade products that naturopathic physicians supply.

However, I can at least direct you towards what I like at eVitamins as they ship everywhere, and many of their products are just as high quality and shown to pass independent laboratory evaluations for purity and potency over at ConsumberLabs.com.

If you are confused I’ll help you sort it out.  Leave your questions here and in the mean time stick with the standards for quality like Enzymatic Therapy, Twinlab, and Jarrow when purchasing vitamins or supplements.

Sincere thanks for supporting Kitchen Table Medicine with your purchases!

~Dr. Nicole

Related reading:

Best Vitamin D

Best Chewable Fiber

Best MultiVitamin 2008

21 Free Preventative Medicine Habits!

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Orange Patchouli by Aura Cacia

Personally I’m not a fan of the patchouli smell in general, but thought I would share this reader comment, just so Patchouli has a fair shot in the herbal limelight. ~Dr. Nicole

Hi Kat:

Thanks for recommending some great affordable natural beauty products!

I especially am enjoying the Aura Cacia aromatherapy line.

I absolutely love the ‘orange patchouli’ products by Aura Cacia. Both the body wash and the massage cream. The combination of orange and patchouli is a refreshing earthy mix that wakes me up in the morning and soothes my shoulders at night.

~Stephanie W.

Related reading:

Aura Cacia Essential Oil Diffusers Voted Best!

Aura Cacia Massage Products

Aura Cacia’s Lavender Harvest, Mommy’s Secret Weapon

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The Wave: Firm Up and Have Fun!

By Dr. Nicole Sundene

Meet my new fav exercise device.  The Wave!

As a recovering infomercial addict I was hesitant to buy and then talk about my new favorite thing.

I bought it despite my friend’s laughter, and secretly played on it for a few weeks before coming out of the closet.

I was as tight lipped about this new fun fetish as I was about the first season of “Dancing with the Stars!”

However, I would like to openly thank whomever designed The Wave because it is the best thing that was ever invented for buns, thighs, and abs!

I asked my Physical Therapist friend Eric Robertson about it and he said, “I like that tool as a therapy device! I use things similar to this. Devices like the Firm Wave help to promote the development of proprioception, or your body’s sense of where it is in space. This sense is important in how joints are stabilized and so this tool is very useful when rehabbing an injured knee or after an ankle sprain.”

See?  I am not the only genius that thinks this is the shizzle on the nizzle.

This surfing motion you do on The Wave is exactly why surfers have such nice abs and legs, and the Wave works all typical problem areas simulataneously!  Inner thighs, buns, abs.

Holy smokes! It tones you up QUICK….they say ten work outs but I dropped a jeans size in just a week.

Being less active during the winter had caused me to gain a pants size and I thought I needed something new and fun to get me out of my inactive funk.

The pedometer just wasn’t enough. I was nowhere near my 10,000 daily goal steps, and it is cold, rainy, and bipolar weather here in Seattle. I had canceled my gym membership because I didn’t like the old men leering at me and instead, opted to build up my home gym.

For less than a hundred bucks I can take this into any room of the house, travel with it, talk on the phone with it….I just absolutely love it!

If you love pilates and yoga, you will love the Wave! It tucks away easily under a bed (although I leave mine out by my patio and use it while I’m waiting for the dogs to sniff around.)

To create your own pilates/yoga home gym and still be stylish about it, you just need a small trunk or wicker basket boxes (get these at a craft store) to keep your work out stuff in, and your extra space can easily become a work out zone.

Back to my story…

So I bought the Wave without a bit of skepticism despite my friends laughter (I know she secretly wanted it too though).

I have seen physical therapists prescribe much more complicated balancing boards that would be too dangerous to achieve a fat burning heart rate zone.

The Wave is great for an anti-aging program because the KEY to anti-aging is to retain lean muscle mass, flexibility, and balance, as all three will otherwise deteriorate with age.

My personal exercise goal is not to bulk up with heavy body building activities but rather to slim down as I lengthen and strengthen my muscles.  The Wave certainly firms you up and most importantly it is FUN.

I just love this thing….and despite the fact I quickly went from a size 8 jean to a size 6 jean in just ten days, I think it is a great physical therapy device as well as anti-aging weapon.

I could write a number of articles on how this fun weight loss/fitness board can be used for physical therapy, and I just might.

• “Strengthen Your Ankles and Knees with The Wave”

• “Improve Balance and Propioception with The Wave”

• “Stretch Tight Hips from sitting all day with The Wave”

• “Work the Abs that Matter with the Wave”  You know the ones that make us look HOT….  and without having to sit on the floor! Make sure you put a hand on your abs while your rock back and forth so you can adopt the correct posture that makes them properly engage.  If you can’t feel your abs engaging you likely aren’t doing it right.

On and on and on and on I could go…but all I have to say is this fun little exercise body board is a great deal, and a great way to both start and end the day with some stretching and strengthening. I love it because I think one of the best ways we can prevent disease and injuries is to lose weight and strengthen the muscles of our midsections.

Plus, balance is a common issue in the elderly that results in death.  Many old folks fall and break a hip, and then get a DVT that gives them a pulmonary embolism from chronic inactivity….yet another reason to work on your balance NOW!

Common Sense Cautions: Consult your physician if you have any health conditions. Don’t rock your baby on this and drop him. Before you get started, practice standing on the board first, then advance to slowly rocking back and forth to stretch out before quickly moving.  Remember if using hand weights that the board is not designed for a total weight over 275 pounds. And if weight loss is your goal…always exercise with a heart rate monitor!

The Wave is also on sale right now:

Exclusive Introductory Offer! Save $29.95 off THE WAVE Personal Gym – Now only 3 payments of $29.95, Plus $40 in Bonus Products! Start today.

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Brand New! Cranberry Orange Zing Bars

Just thought I would give a shout out for my favorite whole food Zing Bars.

I was at a conference this weekend and had the opportunity to try the latest cran-orange flavor and it is fabulous!

As an athlete, I appreciate some non-chocolate flavored bars and am happy to see this new one. The new cranberry orange flavor is absolutely delicious. If you are concerned with food allergies, here are the ingredients:

INGREDIENTS: Rice Protein Concentrate, Cranberries (with Apple Juice Concentrate and Sunflower Oil), Organic Agave Syrup, Organic Raw Cashew Butter, Cashews (with canola oil and sea salt), Fruitrim(R) (Fruit Juices, Natural Gluten Free Dextrins), Organic Brown Rice Crisp (Organic Brown Rice, Sea Salt, Organic Brown Rice Syrup), Inulin (from Chicory Root), Brown Rice Flour, Vanilla Extract, Mixed Tocopherols (Natural Vitamin E), Organic Orange Oil.

Allergens: Cashews (tree nuts).

However the bars are designed to be hypoallergenic and are high protein, vegan, as well as gluten, soy, and dairy free, so an excellent choice for athletes with sensitive stomachs!

For more information visit www.ZingBars.com!

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Why Pomegranate Juice is Wonderful

By Dr. Nicole Sundene

When the Pomwonderful people asked me if they could send me some of their juice to taste and report on, I was thrilled because I am already a huge fan, as I mentioned in my articles on “How to Make Your Own Sports Drinks” and “Healthy Herbal Cocktails.”

Plus all my readers know how I shamelessly love free stuff.

Heck even Oprah loves free stuff.

Although I don’t typically recommend any juice in lieu of whole fruits, a few juices such as pure pomegranate, blueberry, and cranberry and such are my exceptions to that rule.

The reason is that they are magical juices chock full of antioxidants. Now, be sure to read the labels and make sure they are PURE and not diluted with apple juice or grape juice, or even worse, the evil High Fructose Corn Syrup.

Pomwonderful is 100% pomegranate juice and thus does not contain the evil HFCS.

As I discussed in my article, “Trifecta of Red Wine, Tea, and Chocolate Shown to Improve Cognitive Function in the Elderly,” we need as many flavonoids in our diets as possible because these antioxidants fight the daily damage caused by free radicals that age us.

Although I was aware that pomegranates were a potent inhibitor of cardiovascular disease and a therapeutic food for gingivitis through its antioxidant mechanism (more potent than red wine or green tea according to the ORAC). After reading the literature, I learned that it also is important in prostate health and erectile dysfunction.

Antioxidants are the key to men’s health as I stated in my diatribe, “Chocolate Chips Better than Viagra?” The key to preventing disease is drinking pomegranate juice, and eating a diet rich in whole foods and other antioxidants.

When I asked my “normie tester” aka “normal person that doesn’t typically like ‘Bastyr Fear Factor’ healthy stuff I eat”, to taste the juice for me he said, “It tasted healthy and refreshing, but still had some sweetness to it. It didn’t have that “bitter” taste to it that other pure juices sometimes have. The bottle could be bigger though.”

I informed him that eight ounces was the therapeutic dose stated in the research trials was all he needed daily to prevent cardiovascular disease, prostate problems, and erectile dysfunction he said, “Give me 16 ounces a day!”

Try my PomWonderful challenge: 30 days of 8 oz of pomegranate juice daily and let me know how you feel.

PomWonderful is the only juice company that has invested $25 million in medical research. You may find the juice to be a bit expensive but it is really worth every cent. And if you are already paying $40 a bottle for Mangosteen Juice, you should switch to Pomegranate or blueberry to save you money.

They actually make a pomegranate blueberry blend that is my personal fav.

My only complaint with Pomwonderful is that I can’t seem to find the green tea/pomegranate juice glass jars anywhere anymore and those make for the best travel jars for hot beverages, soups, and such.

My mom even came over and said, “Where did you get these great glasses?” And I replied, “Free with my Pomwonderful Iced tea!”

Pomwonderful juice is available in nearly every grocery store, and if you are looking for the fountain of youth I suggest you pick some up. This is one of my favorite healthy indulgences to recommend! It is 150 calories per 8 oz so keep in mind that this healthy “vice” doesn’t come without calories, but in my weight loss lifestyle plan I use it as the rewarding healthy indulgence that it is.

For more information about the research discussed visit: Pomwonderful.com
If you have a healthy product you would like me to taste and report on please contact us to make arrangements.

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2009’s Sexiest Washer & Dryer

By Dr. Nicole Sundene

I didn’t know it was possible to fall in love with a washer and dryer, but it happened to me the other day when I caught that special something out of the corner of my eye.

I was at Home Depot and couldn’t resist checking out these super flaming hot sexy washers and dryers by Maytag.

Although I was just admiring the fancy new paint job, I started chatting with the knowledgeable old sales guy in the department about how stainless steel is getting bumped for flashy colored appliances.

Yes…the hot new trend in appliances is COLOR COLOR COLOR people!

But, the front loader washing machine is sexier for a reason far greater than this particular one’s hot red color, it is sexy because it is saving the environment, and as the sales guy and I agreed, probably paying for itself over time.

He informed me that:

• Front loading washing machines use only an average of 18 gallons of water compared to the 44 gallons used by our traditional top loaders.

• Because of the washing technique you need less soap, aka less pollution in our water, and less drying time. A standard system takes about 90 minutes to dry while this new system takes only about 30 minutes!

And to think I am worrying about how many gallons of water I am wasting while the water runs too long brushing my teeth each morning!

Just think if we were all using less soap, saving 27 gallons of water with every wash, WHILE reducing our electrical bill each month.  I know a significant portion of mine goes to my dryer.

So if you are looking to replace your washer & dryer anytime soon be sure to check out the new more environmental line of front loaders. They are the hot new fashion…er I mean environmental trend… to grab on to. And they are super cute (also comes in green!)

For more info on my new fav thing visit www.Maytag.com or your local hardware store.

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Best Vitamin D

“Hi Dr. Nicole, What vitamin D should I be taking for my seasonal depression, and how much?”

The best vitamin D is in a liquid or emulsion form called “calcitriol” or vitamin D3 (not vitamin D2.)  For those of us north of California we need about 1000 IU’s daily, or twenty minutes of sunlight on our hands and face (which doesn’t happen too often here in Seattle.) I personally use and recommend Biotics.

If you have chronic disease, depression, or chronic pain please have your doctor measure your vit D 25-OH levels if exceeding 1000-2000 IU daily.   Vitamin D influences calcium levels and a life threatening case of hypercalcemia may occur in the overuse of this fat soluble vitamin without the supervision of a naturopathic physician.  Chronic elevated calcium levels may lead to atherosclerosis or “hardening of the arteries.” An optimal vitamin D 25-OH value is around 60-100.  Most Seattlelites are deficient for obvious reasons.  This is why we huddle in local Starbucks for comfort and safety.

When I was a student intern at Bastyr Bio-D Emulsion by Biotics was our favorite liquid vitamin D.  You can save a lot of money buying supplements online through eVitamins.  I simply plan ahead and buy $75 worth at a time to qualify for the free shipping.

Thanks for stopping by my kitchen table to ask the question,

Dr. Nicole Sundene

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Aura Cacia Massage Products

by Kat Lee

Aura Cacia makes so many different “flavors”, I’m going to have to focus on just one, or this review would be twenty pages! While picking a favorite is difficult, I have to say that my favorite massage product is the Lavender massage cream.

The scent is sufficiently strong, but not cloying; the cream is thick enough not to run everywhere, but not so thick that it is sticky. In a word: perfect.

It is great for massage, but also perfect for moisturizing your whole body after a shower. Just apply everywhere while your skin is still wet. Lightly pat yourself dry, and your skin will be baby smooth. It’s so gentle that I can use it on my kids as well. My older son has issues with dry, sensitive skin, and generally develops a rash if I try to use any kind of scented product.

When I used the lavender cream, it moisturized his skin very well. Not only did he NOT develop a rash – it has begun helping to eliminate the perpetual “dry-skin” rash he has on his stomach during the winter.

However, to those who have a soy allergy, I must post a warning. This product does contain soy in the form of GLYCINE SOJA (SOYBEAN) WAX. Dr. Sundene stresses the importance of knowing all of the different names for the item to which you are allergic, and this only underscores that fact.

Luckily, having also used the Lavender Harvest massage oil, I can say that it is a perfectly acceptable substitution. The only real difference that I noticed was that the oil is, of course, a bit runny and more difficult to apply to wiggly children. However, if you’re applying it to yourself or another adult, you should be just fine.

I’ve included ingredient lists below for both products, linking many of the ingredients to their respective pages at the Environmental Working Group’s Skin Deep Database. As you can see, the ingredients all rate very low on the toxicity meter — which is good!

Lavender Massage Cream Ingredients:

VITIS VINIFERA (GRAPE) SEED OIL, PRUNUS ARMENIACA (APRICOT) KERNEL OIL, PRUNUS AMYGDALUS DULCIS (SWEET ALMOND) OIL, COCOS NUCIFERA (COCONUT) OIL, SIMMONDSIA CHINENSIS (JOJOBA) OIL, GLYCINE SOJA (SOYBEAN) WAX, BUTYROSPERMUM PARKII (SHEA) BUTTER, EUPHORBIA CERIFERA (CANDELILLA) WAX, COPERNICIA CERIFERA(CARNAUBA) WAX, TOCOPHERYL ACETATE (VITAMIN E), LAVANDULA ANGUSTIFOLIA (LAVENDER) OIL, LAVANDULA X INTERMEDIA (LAVANDIN) OIL, LAVANDULA LATIFOLIA (SPIKE LAVENDER) OIL.

Lavender Harvest Massage Oil Ingredients:

VITIS VINIFERA (GRAPE) SEED OIL, PRUNUS ARMENIACA (APRICOT) KERNEL OIL, PRUNUS AMYGDALUS DULCIS (SWEET ALMOND) OIL, LAVANDULA ANGUSTIFOLIA (LAVENDER) OIL, LAVANDULA X INTERMEDIA (LAVANDIN) OIL, LAVANDULA LATIFOLIA (SPIKE LAVENDER) OIL, TOCOPHERYL ACETATE (VITAMIN E).

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Truvia – The Sweet Taste of Sugar-Free

I tend to shy away from artificial sweeteners because of the undeniably harmful side-effects they all seem to carry. Even Splenda – touted as “natural” – is nothing more than chlorinated sugar.

I prefer not to ingest chlorine, thank you very much. (And before anyone steps up with the fact that tap water contains chlorine, let me assure you that I’ve taken care of that via my whole house filtration system.)

Chlorine levels commonly found in drinking water have now been linked to certain instances of cancer, which is why I try to avoid drinking it. So I would honestly prefer not to sweeten my food with it.

The only real alternative to artificial sweeteners has been Stevia, which has no side-effects and has been in existence years with no reported problems. My only issue with Stevia is that it tastes “okay”, but not fantastic. So when I heard about a new company, Truvia, who claimed to have produced a more “sugar-like” stevia, I was interested!

The Truvia company has discovered a way to isolate and extract the best tasting part of the leaf, and turn it into a calorie-free sweetener that is chemical-free. I’ve used it sprinkled over fruit and in my oatmeal and thought it tasted exactly like sugar.

When I tried it in my coffee, it was good, but the aftertaste was almost minty – which was not bad, just odd. (I’ll admit that I put way to much sugar in my coffee – so that may be the issue!)

At any rate, this is the ONLY artificial sweetener that actually tastes like sugar, and isn’t laden with chemicals. That makes it a one of a kind product for those looking for a calorie free way to get their sugar fix.

Here’s a recipe using Truvia courtesy of Truvia.com:

Pineapple Orange Banana Frostie

Ingredients

1 cup nonfat plain yogurt
½ cup pineapple juice
1 banana
1 cup orange juice
1 cup ice
8 packets Truvia™ natural sweetener

Procedure

Add all ingredients to blender
2. Blend on high until smooth
3. Enjoy

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Natural Alternative to Toxic Anti-Bacterial Products

Using anti-bacterial products such as hand sanitizers and soaps containing harmful ingredients (like triclosan) has become commonplace in our world today. As a result we’ve seen bacteria become stronger and more resistant to antibiotic treatment.

The founders of the Clean Well company began looking for an all natural way to kill germs, and found that there are several naturally occurring oils that have antimicrobial properties. After much research and development, they were able to patent a substance they call “ingenium”, a formula of natural oils – mainly thymus, or thyme – that has been FDA approved to kill MRSA (staph), E.Coli, and Salmonella.

They’ve used ingenium to produce both an anti-bacterial soap, as well as an alcohol-free hand sanitizer. Now I don’t have to spray alcohol on my hands during this time of year when they’re so dry already! The hand sanitizer has such a nice citrus scent, and comes in a spray bottle as well as convenient wipes. Their site includes a handy store-finder so you can stock up!

I had pretty much sworn off sanitizers or anti-bacterial anything until I read about Clean Well. They have used the resources existing in nature to battle germs — and won. Visit the Clean Well website to learn about the sustainability of their products – this truly is a “green” company that any environmentally conscious person can stand behind.

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All Natural Deodorant Options

I don’t know about you, but I am extremely picky when it comes to my deodorant. I enjoy smelling nice, and I’m sure everyone around me appreciates it too… When I first became aware of all the hazards associated with traditional deodorant sticks, I was at a loss as to what to do. Now, after trying numerous all natural deodorants – I’ll pass on my experience and (hopefully) save you some time and trouble!

Tom’s of Maine Long Lasting Care Deodorant Stick

I have to say that Tom does a great job producing a nice smelling deodorant stick that does not include aluminum or any other objectionable ingredients. Unfortunately, it didn’t last past lunchtime for me. I’ll admit I can be pretty hard on deodorants, and I do know some people who love it.

Pros:

• Aluminum Free
• Chemical Free
• Full ingredient disclosure on the website
• Nice fragrances to choose from

Cons:

• Decidedly NOT long-lasting, sorry Tom

Crystal Body Deodorant Salt Stick

This is basically a giant piece of salt (odd, I know) that helps eliminate odors. To use, you simply moisten the salt stick, apply like regular deodorant, pat the stick dry and put away. This deodorant kept me daisy fresh all day. Thumbs up!

Pros:

• Aluminum Free
• Paraben Free
• All natural (it’s salt – doesn’t get much more natural than that)
• Worked extremely well

Cons:

• You have to moisten the stick with every use
• You have to dry the stick with every use (sorry, maybe I’m lazy)
• Eventually, bits of the stick start to flake off and this can create some sharp spots -  not good when we’re applying something to such a sensitive area.

Kiss My Face Active Enzyme Deodorant Stick

This product went on very smooth, and was completely fragrance free (which I liked). However, it does come in a few different scents if you want something that smells pretty. Unfortunately for me, it didn’t last as long as I had hoped. It did outperform Tom’s, but didn’t last all day. Again, I do know people who love this stuff, so I’m sure it has something to do with individual body chemistry.

Pros:

• Aluminum Free
• Paraben Free
• Includes Kaolin Clay, a potent toxin absorber
• Very smooth and not “wet”

Cons:

• The only con is that it didn’t last all day for me

Kiss My Face Liquid Rock Deodorant

This one by Kiss My Face was also fragrance free, but comes in a variety of scents. This is essentially the same as the Crystal Stick above, but in a roll on format that contains liquid inside. The plus here is that there is no “wetting” and “drying” involved. It’s just like any other roll-on deodorant. It also performed just as well as the salt stick – lasting all day even in the unseasonably warm weather we’ve had recently.

Pros:

• Aluminum Free
• Paraben Free
• Chemical Free
• Convenient Roll On
• Lasts All Day

Cons:

• I’ve tried to think of at least one con – but I can’t. There you have it.

Due to the lack of “con’s” – I’m awarding this one with my seal of approval!

-Kat

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Kiss My Face Fragrance Free Lotions

by Kat Lee

Kiss My Face Olive and Aloe

My hands are not normally very dry, for which I am thankful; but when winter hits, my hands get dry and start to itch. And of course, every year, I scratch them. I know I shouldn’t but I do. Then, when I decide to put on some lotion, what happens? They BURN! Like fire. And brimstone (whatever that is).

I’ve tried unscented lotions before but for some reason, they still burn (and the lotion still smells). My husband already deals with dry skin, so in the winter it’s even worse. He just deals with the fact that most lotions will burn. I said “most”, because I’ve found one lotion that does not.

Kiss My Face makes a fragrance-free lotion called Olive and Aloe that I have found works fabulously. Featured in Elle Magazine in May 2008, the main ingredients are… (drumroll please)… olive oil and aloe vera. I’ll bet you wouldn’t have guess that, eh? All kidding aside, olive oil and aloe vera are two very soothing emollients that make this lotion an absolute dream for wintertime. The lotion also contains lavender and chamomile, both known for calming the skin. And while it does contain these oils, you cannot smell them at all; it is very literally “fragrance free”.

Ingredients:

• Aqua, Stearic Acid, Isopropyl Palmitate, Vegetable Glycerin, Cetyl Alcohol, Sodium Borate, Aloe Barbadensis (Leaf Juice), Olea Europaea (Olive Fruit Oil), Avena Sativa (Oat Protein), Butyrospermum Parkii (Shea Butter), Helianthus Annuus (Sunflower Seed Oil), Lavandula Angustifolia (Lavender) Extract, Chamomilla Recutita (Matricaria Flower Extract), Foeniculum Vulgare (Fennel Extract), Sambucus Nigra (Elder Flower Extract), Calendula Officinalis (Flower Extract), Citrus Aurantium Dulcis (Orange Flower Extract), Salvia Officinalis (Sage Leaf Extract), Achillea Millefolium (Yarrow) Extract, Prunus Amygdalus Dulcis (Sweet Almond Oil), Xanthan Gum, Retinyl Palmitate (Vitamin A Palmitate), Tocopheryl Acetate (Vitamin E Acetate), Allantoin, Lecithin, Cetyl Esters, Polysorbate 80, Squalane*, Titanium Dioxide, Trisodium EDTA, 1,2 Hexanediol (and) Caprylyl Glycol, Phenoxyethanol, Sorbic Acid, Citrus Aurantium Dulcis (Orange Peel Oil), Citrus Nobilis (Mandarin Orange Peel Oil), Citrus Medica Limonum (Lemon Peel Oil), Citrus Grandis (Grapefruit Peel Oil), Evernia Prunastri (Oakmoss Extract), Viola Odorata (Flower Extract)
  *Olive derived

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Best Organic Cabernet 2008

The Bonterra Cabernet Sauvignon Mendocino County 2006 is simply a delightful, delicious organic red wine.

Most oenophiles will agree that the organic wine industry is pretty limited, young, and newly developing. I would actually rate some of the organic red wines I’ve tasted as worse than the worst boxed wine. The exorbitant price just further leaves a bad taste.

It is important to buy organic wine because grapes are on the “Dirty Dozen” of most pesticide ridden foods. Grapes are the 9th most toxic produce item.

From a biochemical standpoint we are concentrating and extracting lipid soluble toxins with the wine making process.

From a health standpoint, we want to lesson the total chemical burden on the liver by eliminating avoidable pesticides and added sulfites. Wine naturally contains sulfites, but organic wine does not have additional sulfites which translates in to less of a “red wine hangover.”

This is why you can go to Europe and taste many different red wines without the headache, as Italy and France do not allow for additional sulfites in wine making unless they are due for export to America.

Organic red wine is a great way to “cheat the system” for those of you that are always asking me for healthy short cuts. If you aren’t going to give up your red wine for the new year, then just go organic with it!

The best way to maximize the anti-aging benefits from the resveratrol in red wine is to reduce the total toxic burden of the beverage. Organic red wine provides all the power of resveratrol without all the sulfites, pesticides, and other needless garbage that pollutes our system.

Makes plenty of sense, but still it is tough to find an organic wine that is both tasty and affordable.

I was happy to learn from the Safeway wine guy that this Bonterra organic cab scored a whopping 88 points which is pretty significant for an organic red!

Wine writer David Lawrason reviewed Bonterra’s 2006 organic cab as, “a lovely evenness, with bright berry fruit, a touch of Cabernet, green bean and tobacco, and moderate toast and clove. Mid-weight and nicely balanced, with fine tannin. Very good length. Enjoy over the next four years.”

Wine spectator James Laube describes this organic red as, “Supple, elegant and polished, with ripe, fleshy plum, black cherry, mineral, spice and light cedary oak flavors that are well-proportioned, gaining length. Drink now through 2011.”

Be sure you are picking up Bonterra’s 2006 organic cab, as our kitchen table tasters did not particularly care for Bonerra’s merlot.

Since I am not a fan of Cabernet I invited my team of product tasters over to help me with an unbiased review, and they were pleased to highly recommend this organic red.

“Jammy and delicious!”

“Very smooth…”

“I could drink a glass of this every day, and for fifteen bucks a bottle I think I will.”

“Yummy! This is a great cab.”

And of course my favorite comment, “This is guilt free wine at it’s finest!”

I am happy to report that although I typically don’t care for cab’s I agreed with my fellow tasters and found it to be smooth, jammy, sweet, light, and delicious. Most cab’s are too tart for my pallet, but this one was just right.

I was also pleased about the price, for just $12 on sale, this 88 point organic red is definitely a great wine to load up on when sales hit, and you can always just grab a case through your local wine dealer to get a further price break. A perfect bottle of organic wine makes for the perfect holiday party gift. If you have a friend that is a oenophile the rare find of a delicious organic red will absolutely make the perfect gift…and their livers will of course thank you too!

Bonterra is typically available at Safeway, PCC, Whole Foods, and other natural markets that feature organic products.

~Dr. Nicole

If you have an organic product you would like tested at the kitchen table simply contact us.

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Zing Bars: Awarded Best Nutrition Bar 2008

Have you been searching for the best sports bar? Are you tired of all the refined junk, preservatives and other garbage you have to eat while exercising to make your body healthier?

Well as an avid mountain biker and endurance cyclist I have tried nearly every bar in the business, and have finally settled on what I think is the best. Zing Bars!

Congratulations to Zing Bars for winning the Kitchen Table Medicine award for the best in nutrition bars for 2008!

Here is why they are the best:

• NO artificial ingredients! The founders of Zing Bars apparently were just as sick of all the unhealthy “health bars” on the market and have taken out all the other garbage that pollutes most sports bars and created a delicious whole food alternative for busy people.
• No corn syrup! Zing bars are sweetened with agave syrup and real fruit juice. “Slow and steady wins the race,” and sweeteners with a lower glycemic index will continuously provide you with a steady energy source.
• NO cottonseed oil. Anytime you read “cottonseed oil” or “partially hydrogenated cottonseed oil” just run the other way. Zing bars provide healthy fat from almonds.
• These are whole food, hypoallergenic bars that are not only healthful but delicious! No wonder they were smartly formulated by four nutritionists.
• They have fiber! Five grams of fiber per bar. This is great news for dieters and those with blood sugar issues as we want to balance everything we eat with fiber to increase the “satiety index” or that feeling of being satisfied. If you are doing the Iron Man or any other long distance endurance event I do advise to limit fiber consumption during the race, so don’t go eating ten of these on race day! But Zing bars are the perfect training treat.
• These are great for children because they aren’t fortified with a bunch of synthetic vitamin isolates that can overload a young child’s system. Most athletes actually risk “hypervitaminosis” from all the vitamins they consume in their protein drinks, bars, multivitamins, energy drinks, and sports drinks. Nutrition bars don’t need added vitamins if they are made from healthy whole food ingredients.



• Two of the bars are gluten free, and all three are wheat free. Wheat is a top food allergen responsible for many bad gut aches in athletes, and gluten is a total gut bomb that should not be included in any bars used for athletic performance.
• Zing bars are free of soy! Soy gives many athletes a major gut ache just like wheat which is why I recommend whey and rice protein as the most gentle protein sources for delicate stomachs. Zing bars are made with whey protein. Whey is the best protein source for athletes.

HealtheGoods has Zing bars on sale at 15% off for a limited time. You can also stop by ZingBars.com for more information about my new favorite thing!

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Aura Cacia’s Lavender Harvest, Mommy’s Secret Weapon

By Kat Lee

I have friends whose children drop off to sleep peacefully, alone, and fast; and I must confess that I secretly hate them. Okay, hate is not really the right word, but I seriously envy them.

My children require ninja mommy skills when bedtime arrives. If your children are like this, then you totally know what I mean by that.

You carefully arrange everything: mood, lighting, temperature. Then, you must sit nearby (or completely underneath and entangled between) your children until they become unconscious.

Now comes the tricky part – extricating yourself from this situation so that you can watch Heroes. You slowly twist and pull and wrangle yourself free from the children, then quietly tiptoe out of the room like a midnight assassin.

Sound familiar? If so, then I have just discovered a secret weapon that you may be interested in: Aura Cacia’s Lavender Harvest essential oil. The other night I placed one of their neat pocket diffusers (full of lavender) into the kids’ bedroom a bit before bedtime.

They lay down, as usual, and I sat nearby (not even an arm around them!) to see what would happen. They chatted a bit, then quieted down… then they fell asleep. I tiptoed out of the room in utter amazement. Who knew something as simple as lavender could be so effective?

I can assure you that this ninja mommy will never be caught without a supply of lavender oil again. That and Benadryl (just kidding).

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Best Weight Loss Diet 2008!

Welcome to my favorite diet!

Personally I hate the word “diet” because it sounds so restrictive and the restrictive nature of most “diets” is exactly what sets us up for failure in the form of diet rebellion.

Instead I would like to introduce my favorite eating system for weight loss and disease prevention, and for today’s educational purposes I will refer to it as a “diet”.

The best diet is the diet that is right for the individual and their metabolic type. As a physician, I am not a fan of high carb diets, or low carb diets, or no carb diets unless they are used to treat a specific health condition.

Low carb diets are hard on the environment as they force humans to eat high on the food chain. Can you imagine the even more disastrous state our environment would be in if everyone in the world was eating steak and eggs for breakfast each morning?

The best diet is low in refined grains, but rich in the “slow carbs” or “complex carbohydrates” that keep us feeling full and satisfied with a nice steady stable blood sugar.

My favorite diet coincidentally prevents and treats diabetes. This is also the diet I recommend for weight loss as it increases the “satiety index” of your meal (so you stay feeling fuller for longer) and is the basic principle behind my anti-aging program.

With the dramatically rising rates of diabetes in America, I am going to have to make this article, along with Dr. Scott Olson’s brand new book Sugarettes, a guide to sugar addiction, mandatory reading for all Americans.

If you need some motivation to kick the sugar habit and jump on the whole food wagon you can visit his website and sign up for the 30 Day Sugar Free Challenge, I will be participating along with everyone else and blogging about being sugar free at the kitchen table.

Early registration is FREE and includes expert coaching and support if you go sign up today at www.OlsonND.com.

Dr. Olson’s groundbreaking book, “Sugarettes” addresses the signs and symptoms of sugar addiction in America and how sugar is systematically aging us. I personally think that sugar is the bane and burden to the failing American health care system. Sugar appears to play a role in nearly every chronic disease due to the inflammation caused by glycosylated proteins.

The “Low Glycemic Index Diet” is the best diet of 2008 and probably 2009, and 2010. It teaches us how to pair protein and fiber with other whole foods to keep a steady blood sugar state which is beneficial for diabetics, hypoglycemics, and those trying to curb hunger throughout the day to lose weight.

Eating your meals with a “Low Glycemic Load” means that you are going to stay fuller longer and thus less likely to go out and binge on a bunch of junk.

Staying full is as simple as eating foods with a high protein, fiber, and water content.

Keeping yourself feeling satisfied is the most important aspect for success with any weight loss program. Regardless of it you have diabetes or not, you are in the right place when it comes to learning the basics on how to eat correctly to stabilize your blood sugar.

Stabilizing your blood sugar translates long term in to weight loss, ridding yourself of that jittery, irritable, faint feeling associated with hypoglycemia, improving energy and mood, as well as providing the foundation for an anti-aging program!

Wow all that from just one diet!

How exciting.

I bet right now you really want to buy whatever I am selling. Well I am not selling anything, except healthy diet and lifestyle.

I am simply here to teach you how to change your eating habits permanently over the long term, and field any questions or concerns that come up as you start this new adventure to a healthier you.

The most exciting thing about this diet, is that I can sum up how to do this diet in one simple sentence:

Every meal you eat should include protein and fiber.

Yes, it is that simple.

Memorize that.

Make that your new mantra.

We simply never ever ever eat carbs by themselves!

Fiber is your new best friend forever!!!

Lean proteins are your new favorite friends.

The next step is to memorize what high fiber foods are and what foods are healthy sources of protein and to stock your cupboards with all these foods. Vegetarian sources of protein make for great snacks as they contain both fiber and protein.

Trust me we will get fussy about the numbers later. But you need to get the basics down before you will be ready for anything like that.

Most foods high in fiber are either fruits, vegetables, or whole grains. Begin to make best friends with vegetables now as for diabetics and those trying to lose weight they are essentially “free foods”, meaning the calorie count is relatively insignificant, with of course some occasional exceptions as I discuss in my article “What is in Your Zero Zone?”

Here is a quick list of healthy lean protein choices: Chicken, fish, white cheese, plain nonfat yogurt, beans, and whole grains.

Now let’s keep in mind that certain proteins high in saturated fat like beef, bacon, and cheddar cheeses are just not conducive to a healthy lifestyle. Especially for those of you with diabetes we want to be on the look-out for heart disease and kidney problems. If you are having a hard time giving these up then simply treat them like the garnish for your plate. Instead of a pile of bacon you get just have one little piece.

Over time you will begin to feel so much better on this diet that it will be WORTH it for you to get rid of the offending foods. Remember “nothing tastes as good as being healthy and looking good feels”.

Be sure to drink plenty of water in between your meals. A high fiber diet will naturally require more water. Water will also help keep you feeling full. Sometimes we feel hungry when really we are thirsty.

Now most diabetics with Type II diabetes (non-insulin dependent) have it because they already have a very unhealthy relationship with food, if not engage in compulsive eating patterns, and use food as a drug. For my patients having a hard time making these necessary dietary changes, I recommend counseling. Counseling may help treat the underlying problems of anxiety or depression.

While they are trying to make the necessary changes to change their emotional relationship with food, I recommend that they keep chewable fiber tablets on hand so that if all else fails they can at least lower the Glycemic Load of the binge. Make sure they aren’t loaded with crap! I personally use the brand by Enzymatic Therapy that can be found over at eVitamins.

Now you have to be careful not to get the chewable fiber tablets high in sugar! But sometimes a glass of Metamucil or your favorite fiber supplement can help offset the huge quantity of sugar consumed on a binge while you address the underlying causes of the disordered eating. Yes this is a quick fix tip, and no it is not addressing the root cause of the problem, it is simply offering a solution to a common problem and trying to approach it realistically while we work towards a permanent solution.

Now that you are eating lean proteins and high fiber foods, the next question is…

“Can I have carbohydrates on this diet?”

Most doctors agree that in most cases a “Slow” carbohydrate diet is better than a “Low” or “No” carbohydrate diet. Personally I am not a fan of the No/Low carbohydrate diet unless it is for specific therapeutic purposes.

“So how do I know if my Carbs are “slow” or not?”

Well that is where the magic of the low glycemic index diet and the numbers assigned to certain foods come in to play. This usually is a bit too complicated for me to just start patients out with right off the bat. I prefer to have my patients on a whole foods diet of lean proteins and fruits and vegetables before playing around with various carbohydrates.

Glycemic Index numbers are determined in a laboratory by measuring how quickly a test panel of humans blood sugars rise after consuming the food. The higher the blood sugar rises, the higher the glycemic index number is as a result. For instance a piece of white bread has a high index number as it will raise your blood sugar rapidly.

Interestingly enough after analyzing the numbers on the Glycemic Index chart one can conclude that not all carbohydrates are created equally. Some will release more rapidly in to the system than others. This might explain why you have a half cup serving of pasta at dinner and your numbers are different than when you have a half cup serving of corn.

The take home message with all of this, is that if you have diabetes…especially type II, it is sincerely in your best interest to get off all the “white” refined foods and stick with the healthier choices of carbohydrates found in fruits and vegetables and whole grains as they are high in fiber as well as packed full of vitamins and minerals which will not only protect your system from long term damages associated with diabetes, but will also keep you younger and feeling more fabulous as part of an anti-aging program.

The take home message one more time is: High Fiber + High Quality Protein= Healthy Diet

That is the basic long term recipe for diet success!

~Dr. Nicole

Related Reading:

Diabetes
Dr. Scott Olson on Sugar Addiction
Weight Loss Articles
The Best Natural Solutions for Permanent Weight Loss

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Best Chewable Fiber 2008

The best fiber sources obviously come from whole food dietary sources.

However, occasionally we need a little something something to “cheat the system” and this is my favorite weight loss trick, as I have mentioned the importance of utilizing fiber for satiety and stable blood sugar in my “Favorite Weight Loss Diet of 2008″.

You should never take fiber with your vitamins or minerals as it will absorb them and defeat the purpose, however, two of these chewable fiber pills pack 4 grams of the needed 25 grams (if not more!) of recommended daily fiber. Don’t forget to take these chewable fiber pills with an eight ounce glass of water, as we never take fiber without water.

Fiber is therapeutic for those with diabetes, high cholesterol, hypoglycemia, in need of losing weight, and detoxing or in need of liver support. Fiber binds with cholesterol and toxins in the bowel and prevents the cholesterol and toxins from recirculating into our blood stream as I explained in my natural cholesterol lowering plan. Instead we eliminate the toxins and cholesterol out.

No, these chewable fibers aren’t as delicious as candy but they do satisfy the sweet tooth and come in both vanilla and chocolate Even better, they are not a psyllium based fiber, as many people do not tolerate psyllium (found in Metamucil) very well, and it can make them extremely gassy or constipated.

Most Americans only get about 9 grams of fiber each day, according to the latest studies. If you want to increase the “satiety index” (the amount of time you feel satisfied before you get hungry again) of your meal or snack and decrease the “glycemic load” as I recommend for weight loss, diabetes, and anti-aging simply have a few of these fiber pills with your meal!

I also have a few fiber pills when I am stuck in that inevitable bad eating situation, and fiber at the very least helps to mop up excess saturated fat that we consume, or when I am out running errands and want to make it home to eat instead of eating out.

I buy a bunch of these bottles and stash them everywhere: in my car, in my purse, by the fridge, etc. An ounce of weight loss prevention is worth a pound of cure and fiber is a fantastic way to manage hunger.

Between meals these fiber pills can be used as a little sweet snack. Remember they are not free of calories, and two tablets have 25 calories, but they are free of a lot of the other typical refined garbage that goes in to supplements.

Of course my purest friend Dr. Ben over at HealthEgoods would recommend chewing on chia seeds as the best chewable fiber, but sometimes I just need a little something sweet to get me through the rough patches and prevent me from grabbing some McInflammation in a mad hungry hypoglycemic rage.

The Enzymatic Therapy line was established by naturopathic physician Dr. Michael Murray and is a great widely available trusted supplement brand. You can find their products on sale through eVitamins.

I purchase most of my health products through eVitamins because it is super convenient, and a great savings deal if you simply order $75 worth of products to qualify for the free shipping. By shopping online for your vitamins you can save between 20-70%. The packing peanuts come from recycled sources—don’t worry, I already checked.

If you do continue to shop at eVitamins remember to click their link through the kitchen table homepage first so that your sale supports our free publication and future product reviews and expert recommendations.

Thanks for shopping to support the kitchen table!

~Dr. Nicole

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