A new year is knocking on our front door. With its arrival comes endless opportunities to make it your best yet. Many people focus on creating resolutions that enhance health, well-being and bring success in the new year. But resolutions can often set us up for failure.
Why not resolutions?
A studies have found that only 19% of individuals will succeed in accomplishing and sticking to their resolutions for more than one year. This is in part due to the word resolution itself. Psychologically, the word induces a sense of urgency and harsh limitations of “I must.” These sensations of harsh time frames and strict rules can lead to anxiety and feeling overwhelmed.
One way to combat this challenge is to change the word. Don’t make resolutions to recalibrate your behaviors, instead make solutions to establish habits that benefit your health.
Why solutions?
The word solution is defined as a manner in which a problem is solved. They are specific, actionable steps that you can take to improve your health, achieve your goals and enhance your well-being.
One key to making solutions is to set specific, achievable goals. Instead of making a resolution to “lose weight,” try setting a specific goal like “lose 10 pounds by June 1st” or “exercise for at least 30 minutes five days a week.” This will help you track your progress and stay motivated.
Another key to making solutions is to create a plan. Once you have your goals in mind, come up with a plan to help you achieve them. This might include meal planning, scheduling exercise sessions, or finding a workout buddy to keep you accountable.
It’s also important to make healthy choices on a consistent basis. Choose foods that are nutrient-dense and low in added sugars and unhealthy fats. Aim for a varied diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Also, try to incorporate physical activity into your daily routine, whether it’s a structured workout or simply taking a walk after dinner.
Finally, don’t be afraid to seek support. Surround yourself with people who support your health goals and can provide encouragement and motivation. This might include friends, family members, or a support group.
By making solutions rather than resolutions, you can increase your chances of achieving your health goals and improving your overall health and well-being. Remember to stay positive, stay motivated, and most importantly, stay consistent – your future self will thank you for it.
By following these strategies, you’ll be well on your way to achieving your health goals in 2023 and beyond. Remember to stay positive, stay motivated, and most importantly, stay consistent – your future self will thank you for it!
Resources:
Norcross JC, Ratzin AC, Payne D. Ringing in the new year: the change processes and reported outcomes of resolutions. Addict Behav. 1989;14(2):205-12. doi: 10.1016/0306-4603(89)90050-6. PMID: 2728957.
Norcross JC, Vangarelli DJ. The resolution solution: longitudinal examination of New Year’s change attempts. J Subst Abuse. 1988-1989;1(2):127-34. doi: 10.1016/s0899-3289(88)80016-6. PMID: 2980864.
Holiday season is right around the corner, but so is cold and flu season. Herbal remedies have been used for centuries to help alleviate symptoms that come with these common illnesses. Check out this throat coat tea recipe to help alleviate scratchy throats.
Slippery Elm:
Slippery elm (Ulmus fulva) is a tree native to North America that has been used as an herbal remedy for centuries. Native Americans used slippery elm as a salve to help heal wounds, burns and skin abrasions, but can also be absorbed orally. Ingestion of the herb can help alleviate IBS symptoms, sooth a sore throat and alleviate digestive symptoms.
The inner bark contains mucilage, a soluble fiber that absorbs water to form a gel-like substance. This gel coats mucous membranes allowing for temporary relief of inflammation and soreness of the throat. In addition, it promotes the production of mucus along the digestive tract. which helps to increase mucus production along the digestive tract.
Marshmallow Root:
Marshmallow root (Althaea officinalis), is an herbaceous perennial plant that grows in damp areas like marshes, swamps and seashores. Native to north Africa, Europe, and West Asia, this herb has been enjoyed for over 2000 years as a delicacy. Considered the “root” of all confections, marshmallow plants not only created a tasty treat, but provided healing benefits.
A. officinalis, contains mucilage much like slippery elm making it beneficial for soothing inflamed mucosal linings such as the throat, and entire digestive tract. In addition, the herb is suggested to be a mild diuretic, a topical healing agent and strong antioxidant.
Peppermint:
Peppermint (Mentha piperita) is a deliciously fresh addition that can be used for more than just making your hot chocolate extra festive. It offers many delicious benefits for the body, most notably its benefits in soothing digestive discomfort.
Not only does peppermint help with the digestion, but it can help cleanse your skin as well! It naturally contains menthol and menthone which offer revitalizing properties to beauty and self care products. Peppermint is great for all skin types, but especially helps with oily skin and irritated skin.
Basch E, Ulbricht C, Hammerness P, Vora M. Marshmallow (Althaea officinalis L.) monograph. J Herb Pharmacother. 2003;3(3):71-81.
Bock S. Integrative medical treatment of inflammatory bowel disease. Int J Integr Med. 2000;2:21-29.
Brown AC, Hairfield M, Richards DG, McMillin DL, Mein EA, Nelson CD. Medical nutrition therapy as a potential complementary treatment for psoriasis — five case reports. Altern Med Rev. 2004;9:297-307.
Hawrelak JA, Myers SP. Effects of two natural medicine formulations on irritable bowel syndrome symptoms: a pilot study. J Altern Complement Med. 2010;16:1065-1071.
Peppermint. NIH (2020). https://www.nccih.nih.gov/health/peppermint-oil. Schulz V, Hansel R, Tyler V. Rational Phytotherapy: A Physicians’ Guide to Herbal Medicine. 4th ed. Berlin, Germany: Springer; 2000:29,182.
Today we will be sharing a scary story. It’s the kind of true story that brings chills down the spine. It’s the tale of what’s lurking in your pantry.
It’s important to check food labels, but how often do you consider them before adding a food item to your cart? In this article we are going to go beyond the “if you can’t read it, don’t eat it rule.” We’ll focus on ingredients you can read, or maybe didn’t even know existed in foods.
We’ll start with one of the basics. An ingredient that has established quite the reputation over the past decade with the rise in obesity and diabetes. Let’s dive into high fructose corn syrup.
High Fructose Corn Syrup
High Fructose Corn Syrup is a concentrated sweetener that is made from corn. When the sugar is first extracted from the corn it is in the form of glucose. Enzymes are added to the syrup to convert glucose to fructose.
In the 1970s high fructose corn syrup (HFCS) accounted for just 1% of total sweeteners in the US, but by 2004 it contributed to 42% of sweeteners. Today it is estimated that there are 52.7 lbs of corn sweetener available in food products per person in the US.
HFCS has been linked to an increased risk of developing:
Type 2 diabetes- affecting insulin sensitivity
Fatty liver disease – increases triglyceride levels and fat build-up in the liver
Obesity- added non-nutritive calories to food products.
This sweetener is used in many different food products including some surprising ones like applesauce, ketchup, steak sauce and relish.
Glyphosate (A.K.A. Round-up)
Glyphosate, or roundup is an herbicide most commonly used to kill weeds. It is the most widely used herbicide in use to this day. Approximately 8.6 billion kg of glyphosate have been applied globally since 1974, 19% of which being applied in the US alone (Benbrook 2016).
The most common use is in crops such as corn, soybean, cotton, sugar beet, alfalfa, berries, leafy vegetables, cereal grains, citrus crops, herbs and spices, legumes and fruit bearing vegetables among several others.
Glyphosate is suggested to be genotoxic, meaning it can cause damage to DNA or chromosomes. Though these research findings are controversial in humans as only studies performed in rodent models have determined repeated carcinogenic effects.
Discussions for banning the herbicide in the EU have already begun, with a decision set to be announced in mid December this year, 2022.
You might be thinking…I buy organic produce, so I am fine, but fruits and vegetables aren’t the foods that contain the highest quantity of glyphosate…it is highest in grains like oats, cereals and corn products.
Cellulose: A.K.A Wood Pulp
Cellulose is found in many plant-based foods like fruits and vegetables. However, it is often added to other food products as an anti-caking agent. The cheapest and most accessible form of cellulose: wood pulp. You can find refined tree parts in pre-shredded cheese, baked goods and mixes, tomato sauce, salad dressings and many others.
The good news is they are not harmful to your body. In fact, humans can’t even digest the fiber due to a lack of cellulase, the enzyme that allows termites and other bugs to eat and digest your home foundation. Cellulose can actually help to increase bowel movement frequency and volume, but too much of a good thing isn’t always a good thing. Too much cellulose in the diet can lead to symptoms that are often associated with high fiber intake including bloating, gas and stomach pain.
Tip: minimize your intake of cellulose by paying attention to labels. Invest in a cheese shredder and shred your own cheese! Check the label of food products for added cellulose.
Arsenic
Arsenic is a naturally occurring mineral that can be found in soil and bedrock. It dissolves into sources of drinking water making food and beverage the most common sources of exposure for humans. Impacts of long term exposure include skin lesions and cancer, specifically affecting the bladder and lungs. Additionally, Arsenic exposure has also been associated with an increased risk of cardiovascular disease, pulmonary disease and diabetes.
The most common sources of arsenic include water, rice, and seafood.
There are several things that you can do to prevent high exposure including getting your water tested, eating a variety of protein sources including beans, lentils and legumes, and soaking your rice before cooking it.
A study in China found that soaking rice in 70o C water for 1 hour resulted in a 40% reduction in arsenic. Soaking the rice also had an impact on mineral levels. Soaking decreased magnesium and calcium levels, but had no significant impact on iron or folate levels.
Unavoidable Defects
During food production and processing there are certain items that are unavoidable. The FDA’s Defect Levels Handbook (don’t read it if you don’t want to be grossed out) lists the “allowable limits” on these unavoidable defects in food. For example,Macaroni and noodle products, for example, can contain an average of 4.5 rodent hairs (or more) for every 225 grams. Meanwhile, there is an average of 1 rodent hair per 100 gram of peanut butter and 2 allowed per pound of popped popcorn.
Rodent hairs aren’t the only things that are hidden in your food. Insect parts, molds and certain fungi are lurking in varying quantities as well. It’s important to note the FDA’s effort in determining levels that are Generally Regarded As Safe, or GRAS. Defects are studied extensively to determine safe levels. Many of these defects like insects and mold are found on organically grown natural produce. However, some of these numbers may alarm you, especially when considering spices.
Ground pepper may contain up to 475 insect parts per 50 grams. Meanwhile ground oregano can have 1250 parts per 10 grams. Lastly sage can contain up to 200 parts per 10 grams.
The best advice is to buy whole sources of these herbs and spices. Dry them and crush them up as you need. Not only will you have less of these unwanted additives, you’ll also have the benefit of more intense flavor!
How do you transition to a healthy pantry?
Eat Food. Not too Much. Mostly Plants.
Michael Pollan
Choose Organic as much as possible.
Start with whole foods.
Visit your local food coop.
Go to your local Farmer’s Market and talk to the farmers.
Perform a pantry clean-out. Click here to learn how!
Resources
Benbrook CM. 2016. Trends in glyphosate herbicide use in the United States and globally. Environ Sci Europe 28: 3.
F. Zhang, F. Gu, H. Yan, Z. He, B. Wang, H. Liu, T. Yang & F. Wang (2020). Effects of soaking process on arsenic and other mineral elements in brown rice. Food Science and Human Wellness: 9(2): 168-175. https://doi.org/10.1016/j.fshw.2020.01.005.
Goodman MJ. The “Natural” vs. “Natural Flavors” Conflict in Food Labeling: A Regulatory Viewpoint. Food Drug Law J. 2017;72(1):78-102. PMID: 29140655.
M.P. Herbert, V. Fugere, & A. Gonzalez (20190. The overlooked impact of glyphosate use on phosphorus loading in agricultural watersheds. Front Ecol Environ 2019; 17( 1): 48– 56, doi:10.1002/fee.1985
Rippe, J. M., & Angelopoulos, T. J. (2013). Sucrose, high-fructose corn syrup, and fructose, their metabolism and potential health effects: what do we really know?. Advances in nutrition (Bethesda, Md.), 4(2), 236–245. https://doi.org/10.3945/an.112.002824
Tarazona JV, Court-Marques D, Tiramani M, Reich H, Pfeil R, Istace F, Crivellente F. Glyphosate toxicity and carcinogenicity: a review of the scientific basis of the European Union assessment and its differences with IARC. Arch Toxicol. 2017 Aug;91(8):2723-2743. doi: 10.1007/s00204-017-1962-5. Epub 2017 Apr 3. PMID: 28374158; PMCID: PMC5515989.
October is a very festive month, with so many things to celebrate. We celebrate the spooks and scares of Halloween traditions. We support those who have, or are currently going through a battle with breast cancer. We embrace the changing of the seasons with crisp mornings, cups of warm apple cider and bountiful harvests. October is a wonderful time to enjoy the beauty of nature, the company of friends and family and delicious sweet and savory treats, like this delicious venison stew recipe with bone broth.
In our home, October also means the start of hunting season. So, in about 2 months, our freezer will be full of fresh venison meat. Before dating my boyfriend, I had not experienced cooking with venison very much. It can be a delicious and tender entree, but also very gamey and tough due to its low fat content. Over the years I have learned ways to create delicious meals that anyone, even a novice like me can master. With simple nutrient-dense ingredients, quick and easy prep and limited clean-up, this stew is sure to warm the bellies and hearts of hunters and families alike.
This recipe is full of robust flavors and a delicious broth that will make you want to come back for seconds! Simple and delicious…now that’s my kind of cooking!
Melt the ghee in a dutch oven over medium-high heat. Add in the stew meat and brown, approximately 7 minutes.
Remove the meat from the pot and set aside. Add in the garlic and onions. Sautee to caramelize the onion, being careful not to burn the garlic. Approximately 7-8 minutes.
Add 1 cup of water and scrape any browned bits off the bottom of the pan. Add in the spice mixture and let simmer for 5 minutes.
Place the remaining vegetables into the dutch oven. Pour in the bone broth and red wine vinegar and bring the stew to a boil.
Reduce the heat to medium-low and add the browned stew meat back to the pot. Simmer on medium-low heat, stirring occasionally for about 2 hours, or until meat is to the favored tenderness.
Serve with homemade bread or biscuits for a delicious and cozy meal.
Some of my favorite traditions from growing up are those of making applesauce in my Great Grandma’s kitchen. Grandma’s house was a magical place full of wildlife, treasures hidden in toy closets, amazing sledding hills and sweet and savory smells that came from the kitchen. Gram was a wiz in the kitchen and knew how to make everything from scratch! Each season brought new flavors and spices, but my favorite was always the fall.
Every autumn we would wake up in the morning and collect huge baskets of apples from the tree behind the kitchen windows in the backyard. Then, my Great Grandma, mom, Grandma, Aunt, sisters and I would spend the afternoon in the kitchen cooking down apples and making delicious and sweet applesauce.
Great Grandma Bernatz at one of her favorite places, the butterfly observatory. Photo credit @teedeeagain
Cooking down the apples was only the first step. We’d spend hours straining, measuring, and bagging the sauce. But with such great company and the promise of homemade macaroni and cheese to commemorate a job well done the time always passed quickly and we had a rockin’ good time.
My family has kept this annual tradition alive even though my great grandma is no longer with us to join in the fun. Though I am often not able to make it being so far from home, I keep the tradition alive in my own home as well! The sweet smell of cooking apples reminds me of Great Grandma and the times we shared together. Making homemade applesauce might take more time than grabbing it off the store shelf, but for me it has created lasting memories that are absolutely priceless. So every autumn, no matter how large or small the batch, at least one round of applesauce is made in our home.
Why Applesauce?
Applesauce is a wonderful fall treat that can be used in baking, as a side for dinner or as a wonderful snack! With no added sugar, but all the fiber and a punch of flavor homemade applesauce is a fan favorite among adults and kiddos alike.
Applesauce is a great substitute for baking that can lower the fat content of your favorite baked goods while keeping your cake and breads moist.
You can make applesauce cooking a tradition in your home as well! All you need is a large pot, some apples (I prefer courtland apples as they are sweet, but have a bit of a tart zing to them and they cook down nicely), a fine mesh strainer and some bowls.
How to Make Applesauce
Ingredients (makes 4.5 pints of applesauce ~ 18 servings):
3.5 pounds of apples
1/4 C. of water
Directions:
Prepare the apples by rinsing well under cold running water. Remove the cores, cut the apples into chunks, and add to your saucepan. ** Be sure to peel the apples if you are not using a strainer to puree the applesauce.**
Add just enough water to the pot to prevent sticking, (approx. 1/4- 1/2 cup).
Cook the apples over medium-low heat for around 10-15 minutes to soften, stirring occasionally to prevent burning. Once the apples are soft, turn off the heat and set up your straining station.
Run the applesauce through a food strainer to remove skins, and to puree the sauce. Skip if you prefer a chunky applesauce.
Thats it! Your sauce is ready to eat!
To serve your apple sauce with a bit of spice you can top it off with cinnamon and sugar (optional). I like to add cinnamon, but omit the sugar.
How to Store your Homemade Applesauce
You can choose to store your homemade applesauce in bags in the freezer, or in cans in your pantry. We have done both with great success! I prefer the canning option as our freezer space becomes limited after hunting season, but either option is great for keeping your sauce fresh and tasting great!
To can your applesauce begin by preparing a hot water bath in a deep pot.
Fill a pot 3/4 full with water and place over medium-high heat on the stove until it starts to boil.
While you wait for the water to boil fill your jars with warm applesauce and seal.
It is important that the applesauce is warm when placing in the jars to can as a cold apple sauce will increase the risk of cracking jars when placed in the warm water bath due to expansion. *
Once the water begin to boil place the jars in the hot water bath, making sure the water covers the lids of the jars.
Reduce the heat to medium and let the jars sit for 10-15 minutes.
Carefully remove the jars from the bath and set them somewhere to cool undisturbed for 24 hours. Be careful not to allow the jars to touch as this can increase the risk of cracking.
For additional tips on canning and storing food please visit the national center for home food preservationists website here.
You can store our applesauce in a cool dark place for 12-18 months when sealed properly.
Enjoy your sweet treat throughout the year!
Do you want to know more about healthy home-making? Seeking to feel your best in 2022? Click here to find out how!
Summer has arrived, and with it Pitta season! It’s hot, it’s dry, it’s full of light and can be quite intense. This is Pitta.
Ayurveda is most aptly called the art of living. In this traditional medicine practice, experiences and health are governed by three doshas, or energies. These doshas work in tandem with one another to create balance between our internal environment and our external environment.
The three doshas include:
1. Pitta (heat and water)- typically described as the energy of digestion and metabolism.
2. Vata (ether and air)- defining movement
3. Kapha (water and earth)- defining lubrication and structure.
More often than not, our internal environment is different from the external, meaning that we must use opposing doshas to help create balance. Part of the beauty in this process lies within its fluidity and ever-changing nature.
Summer’s Unique Personality
Light. Fire. Heat. Pitta. Summer is full of transitions and warm, dry weather. Due to the dry nature of the weather, this season is also considered to have a touch of vata energy. The focus of summer is balancing pitta by staying cool, focusing on mellowing intensity, relaxation and grounding energy. We focus on staying hydrated, enjoying some quiet time and prioritizing restorative movement. In many ways, summer’s unique personality asks for us to slow down, recover from the cold months that passed and rejoice in the sunlight and gifts that the Earth provides.
How do we work to form this balance?
We’ve got a few ideas. Check out these recommendations for enjoying the coolest and healthiest summer yet!
Make Hydration Interesting
Staying hydrated is key to our health. Our bodies need water to help with the transport of nutrients, remain energized and vigilant, allow for adequate cell signaling and deliver oxygen to all the cells in the body. Water helps to balance vata, another dosha that is considered a small part of summer’s unique personality.
Let’s face it, water is tasteless. Sometimes you just need a little bit of flavor to enhance your day. Try adding in some citrus, like lemon or lime, berries, cucumber or mint.
Incorporate meals that are cool, light and small.
During hot summer months, our bodies crave cool, light and small meals. It’s the perfect time for sweet, bitter and astringent flavors. Summer is the ideal time for fresh fruits and salads, and to occasionally indulge in sweet dairy products like yogurt, ice cream and cottage cheese. Below you will find a list of foods that are perfect for summer.
Fruits
Avocados
Berries
Cherries
Coconut
Cranberries
Grapes
Lemons
Limes
Mangoes
Melons
Pears
Pineapple
Plums
Pomegranates
Prunes
Vegetables
Artichokes
Asparagus
Beet Greens
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery
Chard
Collard Greens
Cucumbers
Green Beans
Kale
Lettuce
Okra
Potatoes
Watercress
Zucchini
Grains
Basmati Rice
Quinoa
Millet
Oats
Whole Wheat
Beans/ Legumes
Black Lentils
Chickpeas
Split Peas
Mung Beans
Meat
Fish
Chicken
Turkey
Egg Whites
More ways to beat the heat!
Cook once, eat twice!
Make enough food for leftovers. This limits the amount of time you have to spend cooking over the stove. More free time for you to do the things you want and enjoy and less time in the hot kitchen.
Use your crockpot
Has your crockpot been sitting in the corner, or pantry collecting dust? It’s time to take it off the shelf and put it to work. Crockpots are amazing for minimizing active time in the kitchen, and the need to turn the oven on. Not to mention you can easily cook a large amount of food that the whole family can enjoy!
Whether you plan to spend your summer poolside, hiking in the mountains, on a beach or at home with backyard BBQs, summer is a time for soaking up the sun, enjoying cool treats and focusing on grounding ourselves.
I encourage you to take advantage of the last few weeks of summer, enjoy some relaxation, take a book to the pool, enjoy a sunrise yoga class, or choose your favorite fruit as a snack. Whatever you choose, let it serve you and help you restore balance.
Let’s start at the very beginning. What are minerals? In a formal textbook you might find a definition that goes a little something like this: minerals are inorganic compounds found in natural products that are required by the body for proper growth and function.
As a Nutritional Therapy Practitioner, we take this a little bit further, let’s break it down here.
An NTP’s view minerals as the “spark plugs” of our bodies, igniting change throughout our system. We acknowledge the importance of all minerals, but also understand that not all minerals should be treated equally. Since foods and beverages are the main source of minerals for the body, we take a close look at the diet and how what we are fueling our bodies with might be impacting our mineral balance.
Each mineral has its own role within the body. They might act as a co-factor for proper enzyme function and efficiency, or help with nutrient transfer in and out of cells. They may help in balancing pH (super important because our enzymes require specific pH levels for functioning), contracting and relaxing muscles (thank you calcium and magnesium), or even nerve conduction so we can feel, react and embrace our external environment.
Though not all minerals are equal in terms of daily requirements, or even function within the body, each mineral is equally important to overall health and well-being.
Hair Tissue Mineral Analysis (HTMA)
HTMA, is a non-invasive test that gives insight into the mineral levels in the body. Hair is a soft tissue that acts as a video camera taking screen shots of mineral intake throughout a prolonged period.
Minerals have a very intimate relationship with one another and other nutrients. For this reason, we focus on ratios, not single minerals. Ratios of minerals can tell us a lot about different processes in the body. Let’s take a deeper look at two.
The Autonomic Balance Ratio (Ca/ P)
This ratio tells us about the state of the adrenal glands. Is the body in a sympathetic or heightened state, or a parasympathetic/ relaxed state. When the ratio is high, the body is in a parasympathetic state. This might sound like a good thing, because the body is relaxed, but it also suggests a state of burn-out. This is common amongst busy people. We, as humans, lead busier and busier lives that cause the body to demand more from us.
If you deduced that a low ratio indicates a heightened or alarm state within the body, you are correct! Great work detective! Low ratios often indicate that there are, or were nutrient deficiencies.
The Vitality Ratio (Na/ K)
This ratio tells us a little bit about everything, from the immune system to the adrenals and even the kidney and liver. This is because of the demand for sodium and potassium in each cell to create energy. Production of the hormones aldosterone and cortisol are dependent on the presence of sodium and potassium respectively. A low ratio indicates fatigue, low energy production and compromised immune systems. High ratios indicate kidney, or liver stress.
What Is The Goal?
Balance.
What causes disruptions in mineral balance?
Agriculture
In modern society, we struggle to get many of the minerals in our diet. This is for a multitude of reasons, but one of the main causes is modern agriculture practices. The use of industrial practices with mono-cultures, combined with the removal of grazing and foraging animals from these plots have caused a depletion of minerals from the soil. Plants incorporate minerals and nutrients into their structure from their environment. If the soil is depleted, then they cannot incorporate the nutrients in their structure.
Life Stage
Our needs for minerals change with life stages. Our bodies require more minerals during periods of growth and development such as infancy, adolescence and pregnancy.
Stress
Stress inhibits the body’s ability to absorb and use the minerals. The fight-or-flight response inhibits digestion which means nutrients will not be absorbed. In addition, stress responses within the body require more minerals to cope with the response. In particular B-vitamins, zinc and magnesium are lost at an increased rate.
So, where do we go from here?
Focus on fueling your body with food. Stay hydrated with safe and clean water. Find balance in your life. Incorporate stress management through breath work, writing in a journal, spending time in nature, or incorporating meditations and yoga. But above all else, enjoy your life and all the gifts each day brings and don’t forget to take your multi-vitamins and multi-mineral supplements!
Eat Food. Not Too Much, Mostly Plants.
Michael Pollan
Resources:
Anderson RA. Chromium metabolism and its role in disease processes in man. Clinical Physiology and Biochemistry. 1986 ;4(1):31-41. PMID: 3514054.
Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021) Diet and Anxiety: A Scoping Review. Nutrients 13, 4418.
Blampied, M., Bell, C., Gilbert, C. & Rucklidge, J. J. (2020). Broad spectrum micronutrient formulas for the treatment of symptoms of depression, stress, and/ or anxiety: a systemic review. Expert Review of Neurotherapeutics. 20(4): 351- 371. https://doi.org/10.1080/14737175.2020.174059595
Nutritional Therapy Asociation. Mineral Balance Student Lecture Note Guide (2018). Licensed property of the NTA for the use of NTP students.
Stolt, E., Olsen, T., Elshorbagy, A. et al. Sulfur amino acid restriction, energy metabolism and obesity: a study protocol of an 8-week randomized controlled dietary intervention with whole foods and amino acid supplements. J Transl Med 19, 153 (2021). https://doi.org/10.1186/s12967-021-02824-3
Are you interested in alternatives to medicine? Have you ever stood in the tea aisle, looking at all the different boxes and wonder if the claims are true? Let’s investigate the world of backyard medicine together.
It’s Healing Thyme! Though I am not a certified herbalist, there are many herbs that I use frequently in my practice to help with various digestive symptoms, mineral balance and healing various tissues within the body.
History of Herbs
Herbs have been used for centuries to treat various ailments. A recent anthropological dig discovered the use of herbal medicine dating back to as many as 60,000 years ago in Iraq. Traditional medicine practices of Ancient China and India have well-documented uses of herbs for over 8,000 years. Needless to say, herbs are not a new construct. They have been used for centuries to treat ailments and alleviated pain. However, the adaptation of medicine to modern Western-style has led to many modern practitioners skepticism of herbs and their efficacy in treating disease and infection.
Not all Westernized cultures followed suit. One country in particular had regained an interest in herbs long before they gained traction amongst the many countries in the 21st century.
Germany
In the 1940s, as Germany was attempting to create a “new and improved” Europe, the German medical system was undergoing some serious changes. One might even suggest they were going back to more traditional roots. The government invested a significant amount of funds toward studies on herbs and their efficacy. Even today, herbalists, homeopathic practitioners and traditional medicine shops are popular amongst German citizens.
Although Germany is not alone, with much of India, many countries in Africa and even some herbalists practicing traditional herbal medicine in the United States, there is still much debate over the efficacy of these treatments.
Conflicting Evidence of Herbs
One of the most common reasons…the scientific evidence. Studies performed on herbs are hard to analyze and compare. Many factors can change the outcome of a treatment. For example, harvesting time can change the potency of the plant’s compounds. In addition, the part of the plant used for the treatment whether stem, flower, or root can also change the potency of phytochemicals, or bio-active components, in the plants that are responsible for the beneficial effects in the body. Meanwhile, preparation method can impact the potency and type of components are present. Needless to say, without consistency in growth, preparation and treatments, there are many factors that limit the specific scientific evidence. So, we base our knowledge on practical applications, ancient wisdom and the success of herbal medicine in the past.
Dandelion Root
Today we focus on a few herbs that are particularly effective in treating various health concerns. First, we’ll explore one of my absolute favorite herbs…Dandelion Root.
Dandelion is a common weed that is indigenous to North America, Europe and Asia. Its Greek name Taraxacum officinale translates to taraxos= disordered and akos=remedy. Seems pretty fitting right? The disarray of yellow in the backyard comes with great nutritious and medicinal properties. This is one herb, you shouldn’t underestimate!
Nutrition
The leaves are high in…
Fiber
Minerals (iron, potassium, calcium and magnesium)
Vitamins (A, D, K, B & C)
The roots are full of…
Phytochemicals that help reduce oxidative stress in the body.
Medicinal Application
Dandelion Root is often consumed as a tea, or made into a tincture. A tincture is formed when a medicine is dissolved in alcohol.
This herb helps support the liver. It’s potent phytochemicals help to detox the liver. One study in rats demonstrated a near complete repair of the liver cells following alcohol abuse. The bitter taste of the dandelion stimulates the release of bile, a substance that is essential for the breakdown of fat.
In addition, dandelion root has a diuretic effect. Though this may increase trips to the restroom, it also aids in reducing water retention in tissues and the body. By decreasing the amount of water in the body, blood pressure is also decreased.
Yarrow
Yarrow, or achillea millefolium, is a flowering plant that is native to North America, Europe and parts of Asia. It has been used for centuries to help treat fevers, colds and as a topical remedy for wounds.
Its name, achillea millefolium, originates from the Greek mythology of the great warrior Achilles. As legend states, Achilles used this herb on the battlefield of the Trojan War to help his heal his soldiers. Thus the plant’s name: herb of Achilles.
Yarrow is a perennial plant, meaning that it will re-grow year after year from the same root. Its flowers form a flat top and are typically white in color. The leaves have a feathery like appearance and emit a pleasant fragrance.
Medicinal Application
Alleviating cold and flu symptoms
Diaphoretic- make you sweat and increase body temperature to break a fever
Topical salve for wounds
Coagulant that can help stop bleeding
Antibacterial- to help prevent bacterial infections in wounds.
Drink as a cold tea to help with UTIs
Broad-leaf Plantain
Next, we will discuss broad leaf plantain. This particular herb is found readily in the Eastern United States, but in many other temperate environments all over the globe. Most commonly you’ll find this plant in parks, and other large fairly open grassy areas. Broad leaf plantain is not related to the tropical plantains that resemble the banana, but I think you’ll find that this particular plant has a bit more to offer than simply delicious taste!
The leaves of the plant are a long oval shape with 5 parallel veins that run along the length of the leaf. They are typically about one to five inches long and turn a purplish hue toward their center. Plantain grows in a basil rosette, meaning circle close to the ground.
They can be eaten, used as a salve, or a tincture.
To create the salve, you can simply chop up the parts of the leaves and mix in with some water to create a topical treatment for wounds and bites.
Nutrition
Leaves of the broad leaf plantain plant are edible and a great source of vitamins. They provide high levels of…
Vitamin C
Vitamin B1, B2, B3 and B6
Tannins- bacterial and inflammatory processes in the GI Tract.
You can enjoy these leaves tossed in with a salad, or as baked chips, much like kale.
Medicinal Application
Most often this herb is used as a topical ointment to help with skin irritations and bug bites. The most common uses for plantain leaves include:
Rashes
Skin Irritations
Bug Bites- this herb is known to “extract” poisons out of wounds
Wounds- antibacterial and anti-fungal properties prevents wounds from becoming infected.
All in all, these herbs are great to have on hand. Not only will harvesting herbs from your garden help you heal, it helps the environment too! Allowing wildflowers and plants grow in your yard aids in biodiversity. It also can be a great help to bees with additional pollen and prevent you from having to treat your lawn with toxic chemicals.
If you allow your backyard to flourish with wild herbs, you’ll love the additional benefit of limited maintenance. These herbs are also easy to find as teas in the grocery store, or at local garden shops.
If you are interesting in learning how herbs can help support your health goals, let’s set up a time to chat! Sign up here, or check out our other services here.
**This blog is intended for educational purposes only. It is not intended to replace the advice of a licensed medical professional. Plus discuss using herbs with your primary care physician before implementing any herbal regimens.
Resources
Cai L, Wan D, Yi F, Luan L. (2017) Purification, Preliminary Characterization and Hepatoprotective Effects of Polysaccharides from Dandelion Root. Molecules. 22(9):1409. https://doi.org/10.3390/molecules22091409
Di Napoli, A., Zucchetti, P.(2021) A comprehensive review of the benefits of Taraxacum officinale on human health. Bull Natl Res Cent45(110)https://doi.org/10.1186/s42269-021-00567-1
Karakus A, Deger Y, Yildirim S (2017) Protective effect of Silybum marianum and Taraxacum officinale extracts against oxidative kidney injuries induced by carbon tetrachloride in rats. Ren Fail 39(1):1–6
You, Y., Yoo, S., Yoon, H.G., Park, J., Lee, Y.H., Kim, S., Oh, J.T., Lee, J., Cho, H.Y. & Jun, W. (2010). In vitro and in vivo hepatoprotective effects of the aqueous extract from Taraxacum officinale (dandelion) root against alcohol-induced oxidative stress. Food and Chemical Toxicology. 48: 1632-1637.
Mishima, S., Saito, K., Maruyama, H., Inoue, M, Yamashita, T., Ishida, T. & Gu, Y. (2004). Antioxidant and Immuno-Enhancing Effects of Echinacea purpurea. Biol Pharm Bull. 27(7): 1004-1009. https://www.jstage.jst.go.jp/article/bpb/27/7/27_7_1004/_pdf
Yernazarova, K. B., Abdrassulova, Zh. T., Tuleuhanov, S. T., Tussupbekova, G.A., Salybekova, N.N., Isayev, G., Basim, H. (2019). Biologicall features of the medicinal plant Plantago Major L. Intern. Journal of Biology and Chemistry 12(1).
Have you ever considered the role your pantry plays in your health and wellness journey? A well-stocked pantry can be your best friend, or arch nemesis depending on what’s lurking in the corners. If you’re like me, your pantry has the magical ability to multiply its contents, hide ingredients that you used for one recipe and will probably never use again, and introduce you to foods you don’t even remember buying. It’s like the condiments in the fridge, you have it down to one ketchup, you blink and there’s about 10 more hanging out on the shelf. How does this happen!?
Well, let’s face it. The law of entropy states that all things lead toward chaos, add in our fabulous human flare and a messy pantry is inevitable. That’s where we come in to help!
As you transition into your new healthy lifestyle, start to focus on how to phase out instead of instantly replace items. This not only helps make the transition easier, but saves you time and stress on your wallet.
Here we’ve outlined 6 stages to help you conquer your pantry! Each step is designed to help you get one step closer to having a pantry full of nutrient dense foods that nourish the body and put the mind at ease. Let’s dig in!
Stage 0: Use it or lose it!
The first stage of a pantry clean out is to either use the items or trash them. Ask yourself is this food edible, or not? If the expiration date is overdue or close by, trash it. Consider thinking to yourself, will I use this before the expiration date? If the answer is maybe, or no, lose it.
Stage 1: Examine your Fats
Next, let’s examine fat sources in your pantry. A simple way to improve your diet is by choosing healthier fats that don’t cause inflammation in the body. Let’s take a look at the oils in your pantry and kitchen. There are two main things to look for during your clean out, vegetable oils and hydrogenated oils on packages.
1. Clean Out the Vegetable Oils
Canola, Safflower, Sunflower, Corn, Peanut, etc.
Vegetable oils are highly processed by adding high heat and chemical making them inflammatory to the body. Due to these extreme processing conditions many of these oil are rancid before they even hit the store shelves. Try replacing these items with cold pressed alternatives like coconut, olive oil, or avocado oil. Store these oils in a dark container away from sunlight as they are very sensitive to heat and light.
2. Check Your Package
Look for the same oils in packaged foods including any that are hydrogenated or partially hydrogenated fat ingredients. If you notice these ingredients on a label, remember stage 0: use it, or lose it
Stage 2: Ditch the Chemicals
Food additives can cause damage to our cardiovascular, endocrine, digestive, immune and neurological systems. Look for things on packages like:
Food dyes
Artificial Sweeteners/ Flavors
Preservatives
Thickening Agents
Stage 3: Search out sugars
Become a detective and search out products with hidden sweeteners and sugars. Some common terms for sugar include aspartame, sucralose, acesulfame K, saccharin, xylitol, sorbitol, dextrose, maltose, maltodextrin and glucose.
Items that contain more naturally sourced sugars like maple syrup, honey, can sugar and date sugar can be stored for occasional treats. Consuming sugar is a normal and healthy aspect of a well-rounded diet. Keep some of these items in your pantry so you can celebrate with some sweet treats on occasion.
Stage 4: Replace refined grains
You do not need to follow a gluten-free/ grain free diet to be healthy. In fact, many grains like rice quinoa, buckwheat, spelt, einkorn, sorghum and amaranth are important sources of fiber, vitamins and minerals.
Refined flours often contain a lot of additives and remove the husk of the grain which contains most of the grains nutrient value. Focus on looking for refined/ processed grains to decrease the amount of synthetic nutrients and additives that are consumed in the diet.
Stage 5: Get more active in the kitchen
Finally, the last stage is all about getting curious and gaining confidence in the kitchen. Try a new recipe, learn a new skill, dust off that kitchen appliance you are yet to use, or try adding a new ingredient into an old recipe. Let’s use some new ingredients in your pantry to make healthy nutrient dense snacks.
Pro tip:Start focusing on simple recipes focused on five or fewer ingredients. As you get more comfortable, start enhancing your skill with more challenging recipes.
Interested in gaining more confidence, or skills in the kitchen? Wanting to learn more about how to properly nourish your body? Click here to book a discovery call with Alyssa!
Tea has been consumed as medicine for centuries in countries like China, Japan and India. Green tea, in particular, has become a popular health drink. Its extracts can be found in several weight loss supplements, beauty products and smoothies. The reason this drink has gained such popularity? Let’s just say it’s not all about taste.
Green tea has been suggested to:
Improve brain function
Relieve digestive symptoms & headaches
Promote fat loss
Decrease the risk of diseases, such as cancer and heart disease
What makes green tea special?
Green tea, black tea and oolong tea are all made from the same plant, Camellia sinensis. The difference is in the method of processing. Green tea leaves are steamed immediately after harvesting to prevent fermentation. The steaming process prevents the breakdown of the color pigments in the leaves. Therefore, they retain their natural green shade during the rolling and drying processes.
The process also preserves polyphenols in the leaves that are responsible for its health promoting capabilities. As the tea is fermented to oolong, and eventually black tea, the polyphenols are broken down changing the biological activity.
Health Benefits of Green Tea
Improve Brain Function
Green tea is more than a tasty beverage, it can help you stay awake and alert much to the chagrin of two main components: caffeine and L-theanine.
Ah, caffeine. Our beloved morning friend, that helps us get the day going. Caffeine increases energy by decreasing the activity of an inhibitory molecule called adenosine in the brain. This inhibition increases the release of excitatory neurotransmitters such as dopamine, norepinephrine, serotonin and GABA. Resulting in improved mood, memory, reaction time and attentiveness.
If you find that coffee makes you feel jittery, you are in luck! Switching out your morning Cup o’ Joe for green tea provides you with a lower dose of caffeine. Allowing you to enjoy a warm beverage without the fidgety side-effects.
L-theanine is an amino acid that may affect levels of chemical in the brain including dopamine, serotonin and GABA.
Increased activity of GABA, has been shown to have anti-anxiety effects. Meanwhile, dopamine and serotonin can improve mood, cognitive performance and mental focus.
L-theanine and caffeine have also been suggested to work in a synergistic relationship. Combining forces to improve energy, brain function and provide mental clarity.
Improving digestive dysfunction
Green tea does more than improve your brain function, it helps your gut bacteria as well!
The antioxidant rich beverage promotes digestion while reducing oxidative stress in the body.
Current research suggests that green tea alleviates some symptoms of gut dysbiosis by promoting the growth of “good” gut bacteria. Improving the balance of your gut microbiome can have a myriad of benefits. A few benefits include proper functioning of the immune system, controlled blood sugar and helps promote weight loss.
Additionally, epigallocatechin-3-gallate (EGCG), one of the many catechins found in green tea, has demonstrated an inverse relationship with colon and stomach cancer. Research proposed by the University of Cincinnati College of Medicine indicate that EGCG hampers the pathways that causes inflammation in the digestive tract linked to colitis, IBS and Crohn’s disease. Though more research must be completed, initial findings are promising.
The anti-oxidant rich nature of green tea promotes healthy digestion and gut bacteria balance that promote health, while specific component help mitigate the risks of cancer and digestive dysfunction.
Decreased risk of cardiovascular disease
Benefiting your brain and your digestive tract may just be the tip of the iceberg when it comes to green tea. Somestudies suggest that green tea may decrease your risk of heart disease.
Catechin, a potent anti-oxidant, found in green tea is suggested to prevent the absorption of dietary lipids and cholesterol in the digestive tract. In addition, EGCG works to increase LDL receptor activity in the liver, increasing the amount of cholesterol that is recycled, or removed from the body.
Green tea may help prevent diseases such as cardiovascular disease and stroke by decreasing the promoting the removal and limiting the uptake of fats and cholesterol in the body.
Increase fat burn
Green tea contains caffeine, a stimulant that increases fat burn and enhances exercise performance.
I know what you’re thinking, I’ll just keep drinking coffee. It’s higher in caffeine which will help me burn more fat. Hang tight, because green tea has a few extra tricks hidden up its… “s-leaf”?
Green tea comes packed with anti-oxidants, such as catechins. One of which is considered its shining star: EGCG. We mentioned earlier that this anti-oxidant is great for improving your blood lipid profile, but did we mention it can also boost your metabolism?
EGCG works as an inhibitor for an enzyme that breaks down norepinephrine, a fat-burning hormone. The less inhibitor means more norepinephrine and increased fat breakdown. EGCG and caffeine have even been suggested to have a synergistic relationship, further enhancing the fat burning benefits.
Conclusion
Have we convinced you to switch out your morning coffee for a cup of green tea instead? It’s okay if you’d prefer to stick to your old friend Joe, but if you ever make the switch, you won’t be sorry. Though more research must be completed to determine exactly how beneficial green tea is for the body, current research makes a pretty compelling argument.
If you’re thinking about switching over to green tea, here’s a few additives that we here at Holistic Frontier enjoy:
Lemon: adds a nice flavor and some acidity to aid with digestion
Lavender: “Hello relaxation!”
Local Raw Honey: adding sweetness & improving seasonal allergies caused by pollen.
Berries: added antioxidants and delicious flavor (without adding sugar).
Ginger: “Bye-bye tummy ache.”
Looking for more foods that can benefit you? Check out our nutrition services for personalized nutrition plans that support your health and goals.
Looking for more fun articles? Check out how you can achieve your goals in 2022 here, or learn about supplements by clicking here.
References
Cooper, R. (2012) Green tea and theanine: health benefits, International Journal of Food Sciences and Nutrition, 63:sup1, 90-97, DOI: 10.3109/09637486.2011.629180
Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/
Koo, M. W. L & Cho, C. H. (2004) Pharmacological effects of green tea on the gastrointestinal system. Eur J. Pharmacol. 50(1-3): 177-185. DOI: 10.1016/j.ejphar.2004.07.023
Lambert, J. D., & Elias, R. J. (2010). The antioxidant and pro-oxidant activities of green tea polyphenols: a role in cancer prevention. Archives of biochemistry and biophysics, 501(1), 65–72. https://doi.org/10.1016/j.abb.2010.06.013
Lorenzo, J & Munekata, P. E. (2016). Phenolic compounds of green tea: Health benefits and technological application in food. Asian Pacific Journal of Tropical Biomedicine, 6(8): 709-719. https://doi.org/10.1016/j.apjtb.2016.06.010
Nehlig A, Daval JL, Debry G (1992). Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects. Brain Res Brain Res Rev. 1992 May-Aug;17(2):139-70. doi: 10.1016/0165-0173(92)90012-b. PMID: 1356551.
Sasaki, G., Wei, P., Li, J, Wang, L, Zhu, J., Mctigue, D, Yu, Z. & Bruno, R. (2019). Green tea extract prevents obesity in male mice by alleviating gut dysbiosis in association with improved intestinal barrier function that limits endotoxin translocation and adipose inflammation. The Journal of Nutritional Biochemistry. 67. 10.1016/j.jnutbio.2019.01.017.
Xu, R., Yang, K., Li, S.& Gungzhi, C. (2020). Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. Nutr J. 19 (48). https://doi.org/10.1186/s12937-020-00557-5.
