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Spring is a great time for the athlete. March Madness, Baseball Opening Day, the NHL Stanley Cup and NBA playoffs, and the start of Soccer season. Runners buy new shoes and cyclists take to the roads. Schools percolate with outdoor sports, and everywhere people are getting into shape.

Competitive sports in the last few decades have not always been healthy competition for everyone, with news

headlines reporting on the cheaters more than with the champions and the dedicated athletes. The world of sports science is ablaze with innovation and credible clinical advancements, but too many people want to immediately pump-up and have massive results without the labor. Even the honest athlete has to be wary: how can a professional or collegiate

athlete intending to compete and advance, know what is in the products they are buying? Careers

are being ruined and scholarships lost, and it shouldn’t be that way!

Anyone who is making a career or hinging an academic scholarship on

proof that they are not employing performance-enhancing drugs should now be keenly aware of the new NSF- Certified for Sport® logo that is their guarantee of safe supplements. This logo certifies that the manufacturer has met the guidelines, and that the product was tested not just for the absence of banned substances and their metabolites; but also accomplished successful batch testing for pesticides, heavy metals and other contaminants. Credible manufacturers are attaining this logo for their products. Soon, all smart athletes will only build his or her regimen upon products that are proven trustworthy! It is now imperative for the performance athlete to be informed. This website is a starting place; www.nsfsport.com/resources.asp.

Quality Nutrients for Optimal Reward

The weekend warrior and the extreme sports enthusiast are all now seeking peak performance and seamless recovery every time. The days of simply pumping cheap protein are over for the truly competitive. Locker room conversations are focused on quality nutrients for optimal reward. The clean athlete is now the person everyone is asking advice from: what have you learned that aids you so well?

Protein still rules the market, and whey protein still reigns as the protein source with the highest Biological Value. Word

By: Michael Hennessey

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Digestion: Where Does the Gluten Puzzle Piece Fit - Into the BIGGER Health Picture?

Obesity Causes Chronic Kidney Disease?

Asthma and Allergies Go Hand In Hand

Dear Pharmacist…

Enzyme Info

Asparagus Guacamole

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THE NEW WORLD OF THE CLEAN ATHLETE:

"Healing is a matter of time, but it is sometimes also a matter of opportunity."~ Hippocrates

Volume 17, Issue 5 · May 2013

Sports Nutrition Gets Clean Again

"Too many sports supplements are built on bravado, celebrity and fad – and saying nothing about the quality of the materials being presented for use."

IN THIS ISSUE:

NEW!

NEW!

www.DevelopingHealthyHabits.com 2

is out that cheap whey causes manic disruption, while quality Whey Protein Isolate (WPI) provides the best amino acid profile, with the highest muscle-building BCAAs and the added value of immunoglobulins, antioxidant protection, and immuno-support. New Zealand Undenatured Whey WPI from Fronterra is still the world’s gold-standard. This product is low-heat manufactured naturally, and the cows are grass fed, free-range; not fed antibiotic feed or recombinant bovine growth hormone (rBGH). It’s pure protein nourishment that captures all the well-researched benefits of this immediately bioavailable and truly functional protein source.

The New Name of the Game

All performance athletes have moved beyond protein. It is now common wisdom that the protein is the brick, but it is the liver that builds the house. Liver-support and quality protein is only slightly trailed by enzyme nutrition, which aids in the breakdown of protein strands into peptides and amino acids. Everyone now understands that whether it is animal, dairy or plant-based protein, it all has to be deconstructed by the liver and made into human protein to be valuable. The liver also processes all the unused protein efficiently. Liver care is the new name of the game!

Beginning with the excesses of that competitive urge that usually emerges in High school, we now understand that a reckless pursuit of winning has led many to push the body beyond what it is designed for or capable of. Intriguing research is advancing on the challenges to the immune

system from rigorous work-outs and exercise. While this again proves whey protein as the best choice, many athletes are now looking at beta glucans and the medicinal mushrooms—especially hot water extracts of Cordyceps and Reishi – for the necessary immune support to aid in recovery.

Clinical Nutritionist Carl Germano’s latest book, The Misled Athlete, paints a very clear picture that today’s extreme athletes are positioning themselves for irreparable damage later in life with their misguided pursuit of momentary success now. Smarter strategies are available, and today’s clean athlete is gaining short term victory and long-term health by ascribing to them. This excellent book addresses oxidative stress, inflammation, fatigue, muscle damage, and transient immune suppression in a clear, concise and easy to understand prescription.

Omega-3’s

After usable protein, the athlete’s next best friend is bioavailable EPA and DHA from the Omega-3 fats. The best Omega-3’s are of course pure and fresh, but also in the more absorbable natural triglyceride form. Athletes want high dosage EPA and DHA, in a preferred 2:1 ratio. They are also now making sure they are not getting the cheaper, less absorbable ethyl-ester form. Best price is calculated by the amount of EPA and DHA; the form the fat is presented in; and the source. High performance athletes are now looking for high intensity concentrates.

Omega-3s are like the trustworthy front line of flawless anti-inflammatory support, enhanced cardiovascular and respiratory function, joint metabolism, and energy efficiency and endurance. Fish oil is still the best way to get these essential nutrients – and every consumer now knows that quality fish oil is the exception, not the norm. Algal oils are providing another source of Omega-3s- vegetarian -friendly, but again – it is all about the EPA and DHA!

It’s Not About Excess

For too long, the goal-driven athlete has been misled about the correct equation for better performance. It is not about excess protein and stimulants. Sports success is the same basic platform that we build all proper nutrition on: quality proteins, fats and carbohydrates. Too many sports supplements are built on bravado, celebrity and fad – and saying nothing about the quality of the materials being presented for use.

Years ago, the muscle-building, endurance-seeking consumer turned away from the health food store as their source for extreme performance essentials because the store didn’t understand the conversation. Now, the smarter athlete is returning to the health food store because these stores have maintained their concerns for quality ingredients. From aspartame to artificial colors, athletes now understand that cheap products are ineffectual for extra-ordinary results.

Continued on page 8...

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Truth is in short supply these days, yet the truth about Glu-ten is that all people are sensitive to its inflammatory proper-ties - it is only a question as to what degree? Once you see the bigger picture of health and learn how Gluten and other factors limit ones’ health potential - life becomes more excit-ing. Surprising to some, 9 out of 10 people feel remarkably better reducing or eliminating Gluten from their diets. This is because Gluten appears to affect all of the body’s systems via the Nervous System not just the gut. Definitely focus on Gluten intolerance if you have been experiencing IBS – Ir-ritable Bowel Syndrome symptoms of digestive upset, gas & bloating, poor elimination, diarrhea, heartburn, slow growth & development of children, unhealthy skin, ulcers & mouth blisters, pre-mature aging and over all failing health.

Learning how to live a low gluten, low inflammatory lifestyle takes about 30-45 days. Experimenting with the guidelines outlined in my reference book, Beyond Gluten Intolerance – GIS Gluten Inflammatory Syndrome makes it easier than any other resource I have found. Besides reading the Gluten sto-ry in the book - you also receive information that helps you diagnose your family’s health and it gives a clear explana-tion of why patients often receive a false-negative for Gluten through blood screening. It is always better to rely on your body’s symptoms vs. any blood test. Three levels of health programs are offered for success, which address preventa-tive health, people living with multiple symptoms and also advanced illness that includes Celiac and other IBD Inflam-matory Bowel Disease conditions.

Highlights: ● All children & adults are gluten sensitive. ● Gluten (an anti-nutrient) & poor digestion relate to all disease.● Lowering inflammation & optimizing nutrition is the #1 health goal.● Shortcuts to wellness; GIS diet, supplements (aloe, fish oil, probiotics, & multiple vitamin/mineral or separate) plus B-Complex/B12 & healthier lifestyle choices+.

One benefit that has brought many into the low gluten life-style is the ability to reach a higher excellence in athletic performance. Due to the brain-bowel connection of the neu-rological pathway, lowering inflammation through diet also improves other neuromuscular movement as well, including accident-proneness, bowel irregularity, dyslexia, peristalsis action of the throat (able to swallow foods more safely) and

even calms the tremors that often come with Parkinson’s.

Digestion is an important topic for anyone learning about health. In fact scientific research at Tuft’s University has proven that good digestion is essential for proper growth, development and healthy aging of the body and mind. Also, bountiful research underlines the critical nature of ingesting the 91 plus nutritional elements needed to support proper body metabolism. These essential core nutrients come from food (and food supplements), yet it takes a vital functioning digestive system to extract these elements. Included in the mix are; vitamins, minerals, pro-teins, carbohydrates, essential fatty acids and oils that are required to fuel and build the body for wellness. When the body runs short of any one or group of nutrients - sci-ence has confirmed that disease will follow.

Many challenges exist in optimizing one’s daily diet. Strive for 3 smart delicious meals and 2 healthier snacks, and chew your food s l o w l y. The roadblocks will fall away and your new renewed health will encourage your efforts – energy, sleeping better, less pain in the body and starting to look and feel much younger – and it works for everyone!

Nutritional Roadblocks:● Eating a mono diet (the same few items) or skipping meals give marginal health support of omission. ● Food abuse tied to addictions is detrimental to the body.● Consuming high amounts of anti-nutrients (gluten, refined sugar, milk solids, etc.) impairs digestion.● Environmental toxicity, pharmaceutical drugs, disease & poor eating habits.

Unsuspecting eaters are consuming high amounts of Gluten and inflammatory foods, not aware that their dietary choic-es of whole grains and perhaps other factors coming from “perceived healthy choices” are actually doing them in! The

Continued on page 9...

Where Does the Gluten Puzzle Piece Fit -Into the BIGGER Health Picture?

By: Karen Masterson Koch, CN

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Obesity CausesChronic Kidney Disease?

In 2008, more than 1.4 billion adults worldwide were overweight, with ap-proximately 500 million of them be-ing obese, according to the World Health Organization. Obesity in young adulthood may significantly increase individuals' risks of develop-ing kidney disease by the time they

become seniors. The findings empha-size the importance of excess weight as a risk factor for chronic kidney dis-ease (CKD). Richard Silverwood, PhD, Dorothea Nitsch, MD (London School of Hy-giene & Tropical Medicine, in Eng-land), and their colleagues conducted a study to see what sort of effect be-ing overweight or obese might have on kidney health. The researchers analyzed information from the Medical Research Council National Survey of Health and De-velopment, a sample of children born in one week in March 1946 in Eng-land, Scotland, and Wales. A total of 4,584 participants had available data, including body mass index at ages 20, 26, 36, 43, 53, and 60 to 64 years.

Participants who were overweight be-ginning early in adulthood (ages 26 or 36 years) were twice as likely to have CKD at age 60 to 64 years compared with those who first became over-weight at age 60 to 64 years or never became overweight. Larger waist-to-hip ratios ("apple-shaped" bodies) at ages 43 and 53 years were also linked with CKD at age 60 to 64 years.

"We estimated that 36 percent of CKD cases at age 60 to 64 in the current U.S. population could be avoided if nobody be-came overweight until at least that age, assuming the same associations as in the analysis sample," Dr. Nitsch, was quot-ed as saying. "To our knowledge we are the first to report how age of exposure to overweight across adulthood may affect kidney disease risk," she added.

It is unclear whether the timing of overweight onset or the duration of being overweight drives the link with CKD seen in the study. Either explanation suggests that preventing excess weight gain in early adulthood could have a considerable effect on the prevalence of CKD. Doing so ap-pears to have a larger effect than any treatment for CKD known to date, the researchers said. SOURCE: Journal of the American Society of Nephrology ( JASN), April 2013

Asthma and AllergiesGo Hand In Hand

With the number of allergy and asthma sufferers on the rise, more

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Managing EditorSandra Michalski

Graphic Design Nicholas A. Carroll

Contributors : Sara Carroll Suzy Cohen, RPh Michael Hennessey Karen Masterson Koch, CN

developing healthy habits

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and more people are finding it harder to breathe easy. Making the issue even more complex is that many people suf-fer from both allergies and asthma. In fact, a recent study found 65% to 75% of adults with asthma also have an al-lergy, suggesting a significant link be-tween the two conditions.

“Allergists have known the prevalence of allergies among asthmatic children is high at 60 to 80 percent, but it was thought allergies were not as common in asthmatic adults,” lead study author and allergist Paula Busse, M.D., was quoted as saying. For the study, researchers looked at 2,573 adults who participated in a Na-tional Health and Nutrition Exami-nation Survey. After identifying the adults with asthma, a panel of 19 aller-gens was used to discover any allergies the asthmatics had.

Out of the asthmatic adults between 20 and 40 years old, 75% were found to have at least one allergy. 65% of older asthmatics, those over the age of 55, also had an allergy.

Although asthma is more commonly thought of as striking children, the percentage of adults with the ailment

continues to grow, as does the percent-age of individuals with allergies. What is causing more people to have aller-gies?

“Other factors, such as the hygiene hypothesis, climate change and an in-crease in awareness and education can also be reasons for this growth,” aller-gist Richard Weber, M.D., ACAAI president, was quoted as saying.

Asthma combined with allergies could cause some serious discomfort this spring season, so anyone suffering from the ailments should seek out an allergist who can help with both.

SOURCE: Annals of Allergy, Asthma & Immunology April, 2013

How To Avoid Eye Problems

With how important eyes are to peo-ple’s overall health, you should make sure everything stays in tip top shape. Other than receiving regular eye ex-ams, there are also foods that can help eyes stay healthy.

Get enough carotenoids in your diet; the antioxidant is found in leafy greens like kale or spinach and has proven to prevent eye degeneration brought on by aging. More antioxidants that are good for eyesight are beta-carotene and lycopene, found in various fruits.

If you’re eyes are easily fatigued, eat blueberries! The berries will reduce eye fatigue. Finally, add broccoli, green peas, corn, and turnips to your diet; the lutein and zeaxanthin rich foods lower the risk of cataracts.

SOURCE: www.huffingtonpost.co.uk

www.DevelopingHealthyHabits.com 8

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The key ingredient in Camu Kaze is CamuPure™, Amazon Origins’ proprietary Brazilian Camu Berry. CamuPure is organically-grown and wild-harvested by hand by local farmers along the Amazon’s Rio Negro River, meticulously cleaned and carefully processed to preserve nutrients.

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More and more, the smart and clean athlete will be demanding to know about the sourcing of ingredients. Every dollar in the protocol must be matched with the potential for optimal success. Waxy maize is understood to be more than sugar, but rather a cherished and unique, slow-burning fuel - Amylopectin. Maltodextrins are a class of carbohydrates manufactured in various grades, and the market will demand that supplement manufacturers are clear about these sugar basics in the products they provide. For

the modern athlete it is about burning energy immediately, completely and continuously, in a manner where quick recovery can be consistently achieved. Sugar is the fuel, but complex carbohydrates are the winning formula. Cheap fuel is a waste. Quality fuel is the difference between competed and championed.

Nitric oxide boosters, CarnoSyn®, Creatine and Ribose are here to stay. All are safe when used responsibly for the everyday workout. The source of raw materials will continue to be the driving factor to the consumer: NSF- Certified for Sport®, and preferably not from China. The best pharmaceutical grade, free-form amino acids come from AjiPure® in Japan. The best Carnitine is from Lonza in Switzerland. Albion® minerals perform. The athlete is reading labels more than ever. That is why more stores are creating Sports Nutrition sections that may not be gaudily overt or burdened with every possible choice of mediocrity, but which are the warehouse of the good stuff that the clean athlete is looking for.

So whether you are a parent looking to guide your student athlete to safe choices for sports success that will not bring unexpected notoriety, or you are a Million Dollar Athlete, the world of sports nutrition is providing the tools for success; safe, quality options that will allow for a life-long dedication each person wants to the craft of their sport.

Bio:Michael Hennessey is a 30-year veteran of the Natural Products industry. He created an education-based consulting firm working with some the most progressive and successful nutritional supplement and natural bodycare companies worldwide. Today, Michael is presenting under the auspices of a non-profit public-education organization, Wildberry Education, that works to share information and empower individual re-sponsibility for one’s health. He can be reached at wildberryEDU@aol.com. Michael lives in Washington, DC.

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Cheap fuel is a waste. Quality fuel is the difference between competed and championed.

www.DevelopingHealthyHabits.com9

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended

to diagnose, treat, cure, or prevent any disease.

Gluten molecule is found in un-sprouted wheat and also in the other whole grains commonly thought of as healthy like rye, barley, spelt, and triticale. Similar irritants are located in other sticky protein complex carbohydrates, like the tasty oats and brown rice. Any of these grains may be responsible for acute reactions the eater has not yet connected to a dis-ease condition developing in the body like an auto-immune disorder. The clincher is - the highest content of Gluten is found in the bran of the whole grains and most fibers can be very problematic, even corn and regular potatoes.

The Gluten Story

Why Gluten has taken center stage being demonized more recently - is due to the Whole Grain & High Fiber Revo-lution! It has been picking up speed for the past 40 years. Coupled with the upsurge of milk product (complex carbo-hydrate) consumption, being consumed at an all-time record high, along with more refined sugar (complex carbohydrate) sneaking back into favor with health foods, dessert coffee and desserts! Society’s digestion capacity is malfunctioning, TILT – TILT - TILT!!!!!

People are at an all-time low on the health scale and their digestion just cannot keep up with all the insults! What fol-lows in the gut is big time inflammation which results in tissue damage and reduced absorption. Then comes malnu-trition of valuable nutrients like B12, setting the stage for disease development. It is a dismal situation, yet there is a way out. Reduce the amount of the offending inflamma-tory catalysts, accent smart nutrition (GIS Diet), and add the short-cut supplements that support the body for repair and function of the intestinal tract.

I find that a quality Aloe Vera juice is my number one choice. Select a concentrated product if at all possible for faster re-sults. When you see the dark golden color of an Aloe juice, you know it contains the bitter actives and natural anti-in-flammatory agents that both support digestive health and give you the desired results! Also, I prefer fish oil over other oils (including the Vitamin A & D) and a good Probiotic (friendly bacteria) with a tableted or liquid Multiple Vita-min & Mineral. Together this protocol along with healthier lifestyle choices, allows renewal of the body at any age. – Enjoy!

Bio: Karen Masterson Koch is a clinical nutritionist and health educator with over 25 yrs. experience in counseling in Southern California. Karen is an expert on gluten and author of Beyond Gluten Intolerance, is available through Amazon, Barnes & Noble or by calling 1-800-414-2563. www.beyondglutenintolerance.com

BeyondGluten Intolerance

Diet Guidelines & Menus | Healthy Lifestyle & Nutrition

By Nationally Syndicated Radio Host

Karen Masterson Koch, CNClinical Nutritionist • Immunologist • Health Educator

GIS - Gluten Inflammatory Syndrome

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Suzy Cohen, RPh has been a licensed pharmacist for 22 years and is a functional medicine practitioner. Dubbed as ‘America’s most trusted pharmacist’ because she she devotes most of her time to teaching others about the benefits of natural vitamins, herbs and minerals. In addition to writing her own syndicated health column, “Dear Pharmacist,” which has appeared in the South Florida Sun-Sentinel for 13 years, Suzy is the author of 3 best-selling books on natural health: The 24-Hour Pharmacist (Collins 2007), Diabetes Without Drugs (Rodale 2010) and her newest release, Drug Muggers (Rodale 2011) which teaches consumers about how their medications may be slowly stealing the life out of you, and how restoring vitamins and minerals can prevent side effects and restore vibrant health. Suzy has appeared on The Dr. OZ Show, The Doctors, The View, The 700 Club and Good Morning America Health. You can ask your own health question or read archived articles at www.DearPharmacist.com

Dear Pharmacist,

I’ve had a couple of years of bad insomnia. I’ve tried medications, but I want something natural. Suggestions?--P.T., Denver, CO

Answer: There are many natural supplements that are known to help insomnia, among them are GABA, kava, valerian root, catnip, glycine, hops and melatonin. I’ll discuss the last three in today’s column. Let me start with the simple amino acid, glycine, which helps people suffering with Huntington’s, certain seizure disorders and memory loss. Like a blanket of calm, it helps you achieve deeper stages of sleep. Unlike most sleeping pills, glycine should not give you a groggy ‘morning hangover’ until noon, nor will it result in dry mouth (very common with diphenhydramine sleep aids). Usually two to three grams taken an hour before bed time allows sleep to crawl into bed with you. As an interesting aside, research points to glycine’s use as an antibiotic, specifically against H. pylori, an organism associated with ulcers and stomach cancer. Even though glycine is found in meat, you won’t get enough of its sleep-inducing effects unless you supplement. Capsules are available, but powders may be better if you want to titrate your dose.

For those of you who love beer, one of the bittering ingredients is Humulus lupulus. Say that three times fast! We call it “Hops” herb for short. Without hops, beer would be sweet. (Hey, maybe I would like it then?!) Anyway hops (as opposed to beer) helps people fall asleep faster, and is one of the best insomnia remedies I can think of. It’s been used for centuries. While Hops is safe for human consumption, it can be quite harmful for dogs, so keep away from Fido! The FDA gave hops GRAS status which means it is “generally recognized as safe.” There’s an ingredient in hops called 8-prenylnaringenin or 8-PN which reduces the incidence of hot flashes. Aside from helping with menopausal concerns and insomnia, hops is touted to ease anxiety, earaches and cramps. An ingredient in it works as a COX 2 inhibitor, similar to the drug Celebrex so if you are in pain, this may be useful.

For many night-time thrashers, it’s a question of how much melatonin you secrete from your pineal gland. Melatonin pro-duction can be augmented if you supplement, because the pills (or sublingual sprays) get absorbed into your bloodstream and trigger the same sleep reaction as if you had made the hormone yourself. For some, melatonin supplements are highly effective. For others, it must be combined with glycine, hops, valerian root or kava. I always suggest low dosages, about 0.2 to 0.3 mg per night, but you will find many supplements containing more. Be very careful with yourself, this is a hormone. That said, melatonin has a widespread (wonderful) effect on the immune system and specifically awesome for people with auto-immune disorders and chronic infections. All of the supplements discussed today are sold at health food stores and some pharmacies, but always ask your doctor what’s right for you.

Natural Waysto Get Some Zzzs

Bio:

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FEVERFEW

RecipeO F T H E M O N T H

HerbOF THE MONTH

The statements and products in this newsletter have not been evaluated by the Food andDrug Administrationand are not intended to diagnose, treat, cure or prevent disease.

Tanacetum parthenium

Part Used: Leaf and flower.

Effective Forms: Extract and tea.

Therapeutic Profile: An anti-inflammatory and vasodilating herb particularly useful as a remedy and preventive for migraines. Enhances the secretion of inflammatory and allergic mediators such as histamine and serotonin. Feverfew has a favorable effect on blood platelets to inhibit platelet aggregation. Exerts a tonic effect on vascular smooth muscle, so that the combined action on smooth muscle and platelets contributes to its effectiveness in the prevention and treatment of migraine headaches. Contains high amounts of iron, niacin, manganese, phosphorus, potassium and selenium. Also contains vitamin A, C, silicon, sodium and zinc.

Primary Uses: A specific in the treatment of migraines, cluster headaches and neuralgia; as part of a long term formula to re-lieve arthritic inflammation.

Secondary uses: As part of a relief combination for painful or sluggish menstruation; as part of a formula for tinnitus or vertigo.

Contra-indications: do not use when pregnant – maystart uterine contractions.

Sara Carroll is an active mother of two boys, conscientious vegetarian & star of our new “DHH Recipe” series. Watch her prepare this recipe at our channel, "DHHLLC"

INGREDIENTS:24 spears fresh asparagus, trimmed and coarsely chopped1/2 cup salsa

1 tablespoon chopped cilantro2 cloves garlic4 green onions, sliced

Asparagus GuacamoleServes 4

DIRECTIONS: Place the asparagus in a pot with enough water to cover. Bring to a boil, and cook 5 minutes, until tender but firm. Drain, and rinse with cold water.

Place the asparagus, salsa, cilantro, garlic, and green onions in a food pro-cessor or blender, and process to desired consistency. Refrigerate 1 hour, or until chilled, before serving.

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