"Natural Flavors"

I truly believe in the effectiveness of a whole foods diet, and that we should do our best to avoid processed foods. However, even products that we may think of as whole foods based (such as orange juice) have interesting ingredients. Realizing this has made me start to read labels more and more. Something I've noticed is that lots of food have “natural flavors” on their ingredients lists. In fact there are quite a few statistics showing that “natural flavor” is the 4^th most common ingredient in most foods. However, very few of these actually let us know what food these flavors come from. So I decided to do a little bit of research and here's what I found.

What's “Natural”?

The FDA has released several statements about “natural flavors.” One of these says that “for purposes of ingredient labeling, 'natural flavors' means flavor constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products from these foods.” In short, the material must come from a plant or animal. So far it sounds good. Right?

Here's where it starts to get interesting. “natural favors” don't have to come 100% from a plant or animal. In fact, most of these “natural flavors” are made up of 50-100 different compounds, many of which are synthetic. These synthetic chemicals play different roles in the make up of the “natural flavors,” such as solvents, preservatives, and flavor modifications. In fact, most “natural flavors” are mostly made up of these chemicals.

Why flavor food?

Mostly it comes down to consistency. Each orange tastes slightly different from the last. One might be sweeter, one more tart. But when companies have a product that includes these oranges (like orange juice), they want their product to taste the same every time. This is where “natural flavors” come in. Companies add these flavors to their product to ensure a consistency of flavor.

One of the other reasons these companies add flavors to their foods has to do with making more money. They want to create repeat consumers. In order to do that, they have to find a way to get us to consistently choose their product over their competition's product. Making the flavor more intense is one way to do that.

What does it mean for health?

The FDA does not require companies who use “natural” or even “artificial flavors” to label exactly what is in these flavors. This can be pretty dangerous for people with certain allergies and/or sensitivities. For instance, I have a good friend who is horribly allergic to capsaicin (a chemical found in peppers of all kinds). Paprika is basically smoked, and ground peppers. It's also a spice that is commonly used in the creation of certain “natural flavors.” My friend should not be eating food that includes “natural flavors” made with paprika. However, many companies do not even add allergy warnings for capsaicin like they do for soy, milk, peanuts, etc.  In short, we don't know what's in our food when we see "natural flavors" listed in the ingredients.

Aside from the food allergy possibilities, there are also side effects from the synthetic ingredients in “natural flavors.” Side effects such as dizziness, nausea, brain tumors, depression, seizures, allergies, fatigue, anxiety attacks, etc. Many of these are the same side effects you would find from “artificial flavors.”

I hope I have raised your awareness of “natural flavors” and how big businesses might be hiding synthetic ingredients in their food. If you have any questions or comments please leave them below.

Resources:

Natural vs Artificial Flavors: Organics.org: https://www.organics.org/natural-vs-artificial-flavors/

Synthetic Ingredients in Natural Flavors and Natural Ingredients in Artificial Flavors: EWG (Environmental Working Group): http://www.ewg.org/foodscores/content/natural-vs-artificial-flavors#.WeYktGhSy00

The Truth About Natural and Artificial Flavors: Bon Appetit: https://www.bonappetit.com/story/truth-about-natural-artificial-flavors

What are Natural Flavors Really?: Daily Burn: http://dailyburn.com/life/health/what-are-natural-flavors/

What Does the Term “Natural Flavors” Really Mean?: Well and Good: https://www.wellandgood.com/good-food/what-are-natural-flavors/

What's the Deal with Natural and Artificial Flavors?: Serious Eats: http://www.seriouseats.com/2014/04/what-is-the-difference-between-natural-and-artificial-flavors.html

Simply Nettle

     Each plant is made up of thousands of chemicals. This is why so many herbs are useful for so many different things. I have a handful of herbs that are my “go to” herbs for just about everything I need. Today I'm going to share one of my favorites out of that list. Nettle.

     Stinging Nettle, or Urtica dioca, is the most commonly used nettle, but you can also use the Florida native nettle in the same ways. The Florida nettle is Urtica chamaedryoides, commonly known as either heart leaf nettle, or fireweed. Nettles are notorious for their “sting,” which is why the heart leaf nettle has the name “fireweed.” They have little hairs all over their leaves and stems which contain a toxic compound. These hairs are more like tiny needles that inject this compound into whatever touches them. This compound is actually very very similar to the toxin used by fire ants. Depending on the species of nettle you might have come across, the sting can last for as little as 7 minutes, or go on for several hours. Unfortunately the heart leaf nettle is one nettle with a really long sting, as well as being one of the smaller nettles. Despite all of this, throughout history humans have eaten nettles. Once you cook them, the “sting” goes away so that they are safe to consume. Several different cultures have adapted nettles into their diets, so much so that almost every culture has a form of nettle soup. But the most common way that nettle is eaten, is as a potherb. Basically this means that you pick a pot full of nettle, add a little moisture, and cook it. Those of us in the South might immediately think of dishes such as collard greens, or mustard greens. Yup. That's how people usually cook nettle. And, it's delicious!

     All parts of the nettle plant can be used both in the kitchen and for medicinal benefit. There are slight variations as to how you use the root verses the above-ground parts. I tend to mainly use the leaves and stems, largely because I order the dried leaves in bulk, but also because I can continually harvest the leaves while digging up the root can only be done once. However, the root does offer some amazing benefits that may be worth it if you have a particularly prolific patch of nettles in your garden or yard. You can easily purchase nettle leaf in it's dried form at most herb purveyors. However you can also find it as a tincture (an alcohol extract), as a tea, or as a capsule. Some places also have nettle root tinctures. You can also find it easily in nature. Just remember to wear thick gloves when you harvest.

Medicinal Uses:

Traditional Chinese Medicine (TCM)- Nettles are cool and dry. They nourish the yin, which is the quiet, cooling, and moistening fluid (and nature) of the body. Nettle strengthens and heals the lungs, nourishes the skin, detoxifies the body, reduces tumors, dissolves stones, drains fluids, dries damp conditions, reduces infection, builds blood, enriches both liver and kidney yin, stops bleeding and hemorrhage, helps regulate metabolism, nourishes connective tissue, promotes lactation, and replenishes blood after giving birth.

Ayurveda- Nettles are an excellent rasayana (rejuvenator) and nourishing tonic, especially for the kidneys and adrenals. They increase ojas, which is the essence that gives strength to the body, improves immunity, and takes care of the well-being of the body as a whole. Nettle stimulates the actions of the liver and kidneys, which helps to detoxify the body. Nettles help to clear excess pitta and kapha from the system which helps to improve skin conditions such as eczema, acne, and psoriasis. In mild doses, it can help to alleviate common vata conditions in the intestines (gas, bloating, etc), but it can increase vata when taken in excess.

Allergies- Nettles are amazingly anti-inflammatory which helps in a lot of situations. However one major effect this has is that nettle helps improve the symptoms of hay fever. Nettles also contain a pretty high amount of histamine, which one might think is bad for allergies, but is actually one of the reasons nettles help to reduce the amount of allergy attacks you may have in allergy season. For hay fever, I recommend making a super strong tea, with nettle leaves, and drinking it throughout the day. You can improve the flavor with mint, but I like it just by itself.

Nourishment- Nettle is considered a super food because of it's high content of vitamins and minerals. Nettles are a great source of the vitamins A, C, D, and K, as well as calcium, potassium, phosphorus, iron and sulfur. Nettles are also a major source of plant-based protein.

Pregnancy- Not only is nettle a great source of vitamins and minerals that are needed for both mom and baby, they also help to improve the health of your reproductive system as a whole. This makes it easier to conceive, carry, and deliver a child. Nettle also helps prepare your uterus for the process of labor, helping to speed up the labor process, especially when used with red raspberry leaves. You can make a strong tea of nettle and raspberry leaves, then freeze it so that mom can suck on herbal ice during labor. The high amounts of vitamin K helps prevent hemorrhage during labor as well, as it's a major blood clotting agent. I usually recommend drinking a strong raspberry and nettle infusion 3 times a day during the last few weeks of your pregnancy, and once a day for the entire pregnancy. Use caution in the first trimester as nettle also stimulates menstrual flow, so consuming to much at the beginning of your pregnancy could cause some problems. However, after the first trimester, nettle is perfectly safe to use on a regular basis.

Arthritis- For hundreds of years, little old ladys have been harvesting nettles bare handed. Eek! However, they have a great reason for doing so. Nettles have a great anti-inflammatory effect, as well a pain relieving effect on arthritic joints. Even the sting can help reduce arthritis pain. Now it's not necessary, as you can get many of the same effects by drinking nettle tea, but it is one way to help ease arthritic symptoms.

Cardiovascular Health- The combination of vitamin C and iron help to stimulate blood cell production. This combination also makes nettles ideal to help prevent and treat anemia. There have also been several studies that show nettles have an effect on lowering blood pressure, so check with your doctor if you are on blood pressure medications.

Urinary and Prostate Health- Nettle is useful to help tone the kidneys as well as to break down both gallbladder and kidney stones. It's also a diuretic which helps the body get rid of toxins faster. This can help prevent infections. But nettle has a special place in prostate health as well. It helps to prevent prostate growth, but it cannot reduce growth, just prevent it.

Skin, Hair, and Nail- Along with providing the proper vitamins and minerals necessary for healthy skin, hair, and nails, nettle also works well externally. Salves including nettle can help with many burns, eczema, and psoriasis. Nettle salves can also help speed healing, reduce the appearance of scars, and help keep your skin looking young. Washes (strong teas) made with nettle help to reduce instances of acne, itchy scalp, and dandruff. These same washes help stimulate hair growth in cases of thinning hair.

Summary of actions- Traditionally used in Europe as a blood purifier and blood builder. Nettle is nutritive, hypotensive, diuretic, laxative, antioxidant, astringent, antiviral, antibacterial, anti-inflammatory, analgesic, sedative, nervine, anti-anaphylactic, anti-rheumatic, anti-asthmatic, anti-convulsant, anti-dandruff, anti-histamine, decongestant, depurative, hemostatic, galactagogue, immunomodulator, hypoglycaemic, and CNS-depressant. Nettle is both a prostate tonic and stimulating tonic.

I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for how amazing nettle is. If you have any questions or comments, please leave them below.

References:

April Crowell: Nourishing with Stinging Nettles: http://aprilcrowell.com/asian-medicine/nourishing-with-stinging-nettles/

Chinese Herbs: Stinging Nettle and it's Multiple Benefits: http://www.chinese-herbs.org/stinging-nettle/

Herb Wisdom: Stinging Nettle Benefits: http://www.herbwisdom.com/herb-nettle.html

Medicinal Plants: Stinging Nettle: http://medicinalplants.us/stinging-nettle-background-actions

Organic Facts: 11 Amazing Benefits of Stinging Nettle: https://www.organicfacts.net/health-benefits/herbs-and-spices/stinging-nettle.html

Purusha Ayurveda: Nettles, an Ayurvedic Perspective: http://www.purushaayurveda.com/articles/2016/3/24/nettles-the-ayurvedic-perspective

Wellness Mama: Nettle Herb Profile: https://wellnessmama.com/4807/nettle-herb-profile/

Whole New Mom: 7 Proven Health Benefits of Stinging Nettle: https://wholenewmom.com/health-concerns/benefits-of-stinging-nettle/

5 Natural Ways to Combat Seasonal Allergies

     I don't know how things are in your area, but so far this year Central Florida has seen record breaking pollen counts. This means that my husband's seasonal allergies have been acting up worse than usual. Even my allergies, which usually don't bother me all that much, have made themselves known. So I thought that I'd share with you some of the things I do for allergies in my home.

1-Dietary Changes: There are some foods that can actually make your allergies worse. If you know what you are allergic to, do a little research and find out what foods could be causing oral allergy syndrome, a reaction to your food due to pollen allergies. Even if you don't have oral allergy syndrome, there are a few thing you can do to improve your allergy symptoms. Cut back on the dairy! Dairy products can increase the bodies mucus production and make the mucus much thicker. Cutting back on the dairy can help to manage this aspect of your allergies. Also, quite a few allergy symptoms can be caused by, or compounded by, issues in the gut. Probiotics can help relieve many of the issues that may be the underlying cause of allergy symptoms.

2-Apple Cider Vinegar: Apple cider vinegar (ACV) is a wonderful tonic for the whole body, but by far it shines when dealing with seasonal allergies. ACV is packed full of beneficial vitamins, including lots of B vitamins. Make sure you get the raw, unfiltered ACV with the mother (the mother is the bacteria that helped make the ACV), the bonus for this is that you get some amazing probiotics in with it. Take 1 teaspoon in water 3 times a day for maximum results. It works (and tastes) even better if you use ½ teaspoon of raw, local honey in the mixture.

3-Nettles: Urtica dioica, or stinging nettle, is a natural antihistamine. Nettle can be made into a tea, tincture, or capsules, and in many places it's a common cooked green. However, to best use nettles for allergy relief, you should find an alcohol based tincture. The natural antihistamine found in nettle is best extracted using alcohol, so a tea won't have as much. If you eat the herb or take a capsule of dried nettle leaves, you'll still get all the antihistamine properties as well, but you'll need to consume more to get the same effect that you would get from just one dropper-full of the tincture.

4-Goldenrod: I know it seems strange that the plant most known for causing hay fever can actually help, but it really can. Solidago spp. is a great herb to use on a regular basis to help prevent and control allergy symptoms. However, it does not work if you are taking any synthetic allergy medicines with it. Goldenrod works well as either a tea or a tincture. If you're worried about a pollen allergy, make sure that the tea/tincture is made with leaves that have been harvested before the plant has flowered, to keep from accidentally getting pollen on the leaves.

5-Local Honey: There may not be any scientific evidence that consuming raw, local honey lessens allergy symptoms. However, it has worked like a charm with my family. The thought is that local honey contains the pollen from local flowers and consuming it will help your immune system to acclimate to this pollen. Whether or not this is true, honey is packed full of amazing vitamins and minerals that help to boost immune function and improve symptoms such as congestion.

     I hope these tips will help you and your family through this allergy season! If you have any questions or comments please leave them below.

Resources:

Earth Clinic : Apple Cider Vinegar for All Allergies : https://www.earthclinic.com/allergies/apple-cider-vinegar.html

Know Your Roots : How to Take Goldenrod for Allergies : http://www.knowyouroots.com/ijustgottashare/2015/07/08/how-to-take-goldenrod-for-allergies/

Naturopathic Physicians : Natural Treatments for Your Seasonal Allergies : http://www.naturopathic.org/content.asp?contentid=117

Wellness Mama : 7 Effective Natural Remedies for Seasonal Allergies : https://wellnessmama.com/8370/allergy-relief-remedies/

Migraines

     Sometimes I notice trends in what people ask me. This week I noticed a certain trend that was associated with migraines. I have had a good handful of my friends and associates asking my advice on how to deal with their migraines. So I figured that I would put a good portion of the general parts of my advice here, where everyone can find it.

     So what is a migraine? According to Medical News Today a migraine is “a severe, painful headache that can be preceded or accompanied by sensory warning signs such as flashes of light, blind spots, tingling in the arms and legs, nausea, vomiting, and increased sensitivity to light and sound.” You can probably tell by this, simplified, definition that migraines are not your typical headache. The scientific community, and western medicine, do not know what causes migraines, but they do identify that migraines are an imbalance of the chemicals in your brain most likely brought on by abnormal brain activity. Some people blame hormones, others stress, but either way they are painful and can last a number of days.

     The triggers to migraines are as widely varied as the people who experience them, some people can't even pinpoint their triggers. However, there are a few that I can list here:

• Dehydration
• Allergies including seasonal allergies, food allergies, and food sensitivities
• Bright or flickering lights, loud or unexpected noises, smokey rooms, temperature or pressure changes, and strong smells including certain perfumes
• Physical and emotional stress, including tension, anxiety, excitement, and depression
• Physical states such as jet lag, exhaustion, or exercise
• Smoking, or exposure to smoke
• Alcohol
• Skipping meals or fasting
• Hormonal triggers such as birth control, PMS, or other menstrual cycle fluctuations
• Tension headaches
• Certain medications such as birth control, hormone replacement, and some sleeping medications
• Lack of sleep

     Though the symptoms are varied as well, but there are some more common symptoms that typically indicate migraine. Some of these even occur hours, or days, before the migraine starts. Some of these can even occur after the migraine is over. Most of these symptoms are unique to migraines and not experienced through the course of a normal, tension headache. Also, many of the symptoms of migraine can be confused with minor stroke, so if you are a sufferer of chronic migraine and experience a stroke-like symptom that is unusual for your migraines, please get to an emergency room and get checked out. The list of common migraine symptoms follows:

• Moderate to severe pain, most often throbbing, usually confined to one side or the other
• Increased pain during physical activity or when exposed to bright light, flickering light, loud noise or any of the previously mentioned triggers
• Inability to perform regular activities due to pain
• Feeling sick or being physically sick
• Increased sensitivity to light, sound, and smell
• Some people experience sweating, temperature changes, stomach ache, or diarrhea
• Soreness and/or tingling in one side
• Vertigo or double vision
• Auras (perceptual disturbances) are common

     A word on auras. Auras are disturbances in your sensory perception. Many of the more common ones include visual changes such as loss of vision on one side, zigzags in objects, or a lost of contrast in structures. Auras can also be confusing thoughts or experiences, the perception of strange lights, pins and needles in the extremities, difficulty speaking, unpleasant smells, or muscle stiffness.

     Is there a natural way to combat these horrible headaches? Yes, there is, but which one works is all dependent on what causes the particular migraine. The first option is to identify your triggers and do your best to avoid them. As an example, if you get a hangover headache after just one drink, you might be experiencing a migraine. The best way to deal with this particular migraine is to avoid alcohol. Not all triggers are that easy to avoid or even that easy to identify. So what can be done about other migraines?

Hydrate! The number one cause of almost all headaches is dehydration. Even if your migraine is not directly triggered by dehydration, your migraine can be worsened by it. Make sure you drink plenty of water. This goes double for those of us in warmer climates who may sweat out more water than they think.

B Vitamins! B vitamins are linked to reduced stress, loss of weight and even a reduction of headaches. Many people have reported a reduction in frequency of migraines after supplementing with either B12 or B2 (riboflaven).

Relaxation! A lot of headaches and migraines are caused by stress. Using relaxation techniques can help prevent them. Try getting regular massages, meditation, prayer, weekend trips to the forest or beach, etc.

Acupuncture! Acupuncture is amazing at all kinds of pain management. Migraines respond well to acupuncture treatments, but make sure to follow all of the dietary rules that may come with it, or your migraines may come back.

Herbs! There are a good number of herbs that may prove beneficial for migraine sufferers.

• Feverfew Tanacetum parthenium has traditionally been used for headaches, including migraines, fevers, colds, and a number of other ailments. There are a few contraindications, so check with your local herbalist and/or doctor before adding this herb to your daily regimen.
• Butterbur Petasites hybridus got it's common name because it was once used to preserve butter during the warmer months. However, it has also been used for a number of physical ailments including headaches and migraines.
• Peppermint Mentha balsamea essential oil is a fairly effective oil for most pain, including that of headaches and migraines. A tea of the leaves can also be mildly effective in certain situations.
• Willow Salix spp. is one of the plants that contains the active ingredient used to make aspirin. It has been used for headaches and migraines in many cultures for hundreds of years. It's also great for muscle ache, arthritis, and a number of other painful ailments.

     There are a number of herbs and solutions out there for quite a few migraine sufferers. I hope this helps you start down to road to health and relief.

Resources:

Healthline: Migraine Herbal Home Remedies from Around the World: http://www.healthline.com/health/migraine-herbal-home-remedies-from-around-the-world#Overview1

Migraine Trust: Acupuncture: https://www.migrainetrust.org/living-with-migraine/treatments/acupuncture/

Medical News Today: Migraines-Causes, Symptoms, and Treatments: http://www.medicalnewstoday.com/articles/148373.php

Prevention: 16 Highly Effective Migraine Solutions: http://www.prevention.com/mind-body/natural-remedies/migraine-causes-and-cures