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Marlene's Market & Deli
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As the weather cools, fill a kettle and warm up to the many benefits of tea!

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Marlene's Sound Outlook Online & PDF is now available!

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Providing the brain and nervous system with a foundation of nutrition and supportive herbs can reawaken aging neurons and restore them to their youthful conditions.

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Research consistently shows that DHA promotes positive mood and well-being, supports focus and attention, and is natural and safe for long-term use. Learn more:

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Three Trees Yoga & Healing Arts Center in Federal Way has offered a variety of yoga classes for all ages and levels of ability for 10 years. During that time, numerous other healing modalities have also found a home there. Here, some of those practitioners describe their work in their own words.

“Acupuncture and Chinese medicine have been used for thousands of years to treat disease and restore balance to the body, mind, and spirit. In my practice, I treat each person individually and holistically, designing a treatment plan unique to you.” Robynne Knight, L.Ac., EAMP 206.707.2031

Coach and Counselor
“What story have you created about your life? Our stories help us make meaning of our life and the world around us. What has your ‘story’ or internal dialogue created in your life? For help rewriting your story, contact me, Lisa Christensen (LMHC) at Lotus Counseling.” 253.293.8652

Mindfulness Education
“Mind-body interventions are an effective, evidence-based approach to not only manage stress, but tap into your own innate ability to thrive.” Karen Schwisow teaches mindful yoga and meditation to individuals and groups including 8 week Mindfulness Based Stress Reduction and Resilience Training courses. 253.224.8246

“Reflexology is a Complementary & Alternative Medicine (CAM) modality using gentle and firm pressure on maps of the whole body located on the feet and hands. Found to reduce pain and other symptoms of many ailments, reflexology is also great for health maintenance. Some of my clients find it as relaxing as a full body massage.” Call Linda Frank, NBCR, State and National Board Certified reflexologist at 253.576.9541 or visit

Skin Spa
“If you are looking for a quiet relaxing spa retreat then book your next visit at Bumbershoot Skin Spa. We offer top of the line facials, including the Aotūroa Skincare Signature Facial exclusive to Bumbershoot Skin Spa. We offer both waxing and sugaring services, and lash extensions.” Call Brittany Stough at 206.989.2177 or view a menu of her services at

Thai Yoga Massage
“Combining occupational therapy, yoga teaching, and sports medicine with Thai massage training, I offer the generations-old modality, Thai Yoga Massage. Popular for centuries across Thailand and now in the West, it is a combination of acupressure and yoga-like stretching. It’s like having yoga done for you.’ ” Contact practitioner Sandi Koch at 253.318.8651 or at

Other healing modalities in the Three Trees Yoga Healing Arts Center:

Ayurveda and Yoga Consultation and Education by Dr. Dhaval Dhru, MD
Hypnotherapy and Life Coaching by Ann Curry, M.Ed
Massage by Susan Matanibukaca, Camille Joly, Bonnie Lee, Antoinette Wright
Mindful Living Yoga Therapy by Janice Sack-Ory
Our thanks to reflexologist Linda Frank, who gathered this information about her colleagues at Three Trees for Sound Outlook.

Read more on the About Us tab at

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Being new to the Pacific Northwest, I am excited to join Marlene’s to share my knowledge of nutrition and plant-based meal planning as a registered dietitian. I am an advocate for plant-based nutrition and I believe the evidence is clear that plant-based diets help prevent and treat chronic disease, help manage weight and increase energy while being satisfying, sustainable, compassionate, accessible and affordable.....

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Before you dig your toes in the sand under the afternoon sun, stock up on the products you need to keep your family safe and comfortable. Marlene’s carries all-natural skincare products from sunscreens and moisturizers to antiseptic solutions, insect repellents, and muscle soothers

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#Nettle harvesting is enjoying a well-deserved revival in the Pacific Northwest. Commonly known as stinging nettles, this prickly-leaved plant that stings when touched grows well in our region and is sought-after for its ability to relieve #allergies and for its nutritive content: nettle leaves contain the highest plant source of iron. The flavor is similar to spinach.

Before foraging:
• Obtain permission to forage on private land. Many landowners will be happy to let you pick what they consider a noxious weed!
• Wear protective clothing and the heaviest work gloves you can find.
• Pick nettles away from freeway traffic and where they are free of contamination by agricultural pesticides.
• Harvest leaves early in spring, before seed heads appear. Pick the smallest leaves, starting where the second leaves meet the main stem.
• Use nettles as you would spinach and incorporate the leaves into everyday recipes like lasagna, quiche, soups or casseroles!

Here are 2 great #recipes using nettles!

"Delectable Nettle Smoothie"
by Christie Mae Qualey
makes about 1-4 servings

2 cups pure water
3-5 leaves kale (organic)
1 small handful nettles, freshly picked
(use gloves!)
2 large mangos (organic)
1 cup Fuji apple (organic)
1 cup ice

Blend kale and apple.  Add water and part of the mango and blend again briefly.  Add the greens and remaining fruit and ice.

"Creamy Nettle Soup"
by Debra Daniels-Zeller
(serves 4)

1 Tbs coconut or canola oil
1 large onion, diced
1/4 to 1/2 tsp crushed red pepper flakes
4 stalks celery, siced
1 head garlic; cloves separated and peeled
4 cups vegetable stock
1 baked potato, skin removed
10 cups nettles, rinsed
1/4 cup light miso
1/4 cup cashew butter
1 lemon, cut into wedges
croutons or grated Parmesan (optional)

Heat a soup pot over medium heat. Add oil, onion and pepper flakes. Stir, reduce heat, cover and sweat the onions until transparent.
Add celery and press garlic cloves into the mixture. Stir and cook for a few minutes. Blend in 3 cups of stock.
Purée the potato into the remaining cup of stock. Add it to the soup. Stir in nettles and bring to a boil. Reduce heat and simmer until nettles are tender.
Purée soup, no more than 2 cups at a time in a blender.
Blend in the miso and cashew butter. Return to soup pot and heat gently for a few minutes.
Serve with a lemon wedge and top with croutons or cheese, if desired.
Debra Daniels-Zeller is author of The Northwest Vegetarian Cookbook: 200 Recipes That Celebrate the Flavors of Oregon and Washington (Timber Press, 2010). She is a regular contributor to Vegetarian Journal magazine and writes a delightful food blog at She can be reached at (425) 776-4689.

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The modern world is not kind to our adrenal glands, and many experience a debilitating condition known as adrenal fatigue. Explore the many causes and consequences of adrenal fatigue, options to determine your adrenal health, as well as ways to support the health and vitality of these important glands. #adrenalfatigue   #hormones  
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