DIY Vegetable Bullion

 

       As much as I love spending time in my kitchen, and as much as I’d love to be able to take the time to make certain foods 100% from scratch, I also have the very modern problem of not having the time on my hands, all the time, to do so. Some things that tend to help me make sure my family is fed in the healthiest way possible involve preparing certain staples to keep either in my pantry or my freezer. One of those things is bullion. I know, I could easily buy bullion (and have done so before) at the store, so why bother making it? One of the reasons is that I am not always able to find the healthiest, most natural bullion in the stores. A lot of bullion tends to contain ingredients that are not the best, such as MSG. Another reason is that sometimes I want to make something a little different and the flavor of the bullion kind of restricts my creativity. If I have my own bullion blends on hand, I can customize them almost endlessly, and I can also make sure that they are healthy. So here are some of my favorite blends for DIY Bullion.

1. This is the basic flavor profile of just about every kind of bullion. Want something more exotic? Try replacing some of the herbs in this for other seasonings. Try throwing in a little lavender or mint to give it more of an interesting flavor. Try using all Indian or Mediterranean seasonings.

Basic Vegetable Bullion Powder

Ingredients

2 cups Nutritional Yeast

3 tbsp Garlic Powder

3 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tsp dried Sage

1 tsp dried Oregano

1 tsp dried Basil

½ tsp dried Rosemary

½ tsp Turmeric

½ tsp Celery Seed

½ tsp Sea Salt

½ tsp Black Pepper

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

2. This one reminds me of a beef bullion, because of the mushrooms. They add a very “meaty” kind of flavor to the mix.

Magical Mushroom Bullion

Ingredients

1 ounce dried Porcini Mushrooms

1 ounce dried Wild Mushroom Mix (Really, you can use any mushrooms you find tasty. Morels are delicious, but pricey. Many people use Shitake here, sometimes I just use Maitake.)

3 tbsp Garlic Powder

3 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tbsp powdered Reishi

1 tbsp powdered Shitake

1 tbsp powdered Chaga

½ tsp dried Thyme

½ tsp dried Oregano

½ tsp Turmeric

½ tsp Celery Seed

½ tsp Sea Salt

½ tsp Black Pepper

Instructions:

     Place mushrooms into a clean spice grinder, blender, or food processor and pulse until finely chopped. Allow a couple minutes for the powder to settle. Remove the lid to you food processor and add all other ingredients. Pulse and process until a fine powder.

     To use, for broth, combine one heaping teaspoonful to one cup hot water: 1 Teaspoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

3. I love lemon chicken soup. This is my attempt at creating a vegetarian bullion with that same flavor profile. I hope you enjoy it as much as I do.

Lemon Pepper Vegetable Bullion

Ingredients

2 cups Nutritional Yeast

2 tbsp Garlic Powder

2 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tbsp dried Lemon Zest

½ tsp Black Pepper

½ tsp dried Lemon Balm

¼ tsp dried Oregano

¼ tsp dried Basil

¼ tsp Turmeric

¼ tsp Celery Seed

¼ tsp Sea Salt

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

4. This bullion blend is one that I use when my family is going through majorly stressful times. It’s full of adaptogenic herbs that help us to deal better with stress. If you don’t like the herbs I have chosen, feel free to substitute your own favorite adaptogens.

All’s Well Bullion

Ingredients

2 cups Nutritional Yeast

2 tbsp Garlic Powder

2 tbsp Onion Powder

1 tbsp Parsley Flakes

1 tsp powdered Ashwagandha

1 tsp dried Tulsi

1 tsp powdered Kelp

½ tsp dried Sage

½ tsp dried Oregano

¼ tsp powdered Reishi

¼ tsp dried Rosemary

¼ tsp Turmeric

¼ tsp Celery Seed

¼ tsp Sea Salt

¼ tsp Black Pepper

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

     If you have any questions or comments please leave them below. Feel free to play around with these recipes and experiment with different seasonings. Follow me on Facebook and Instagram for updates. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

The Lymphatic System

     It seems like everyone is talking about detoxing. Whether it's detoxing their lives by getting rid of negativity, or detoxing their diets, “detox” is definitely one of the big words in health today. With all this focus on detoxing, I figured that I'd talk to you guys about one of our body's natural detoxifying systems, the Lymphatic System.

What is the Lymphatic System?

     The Lymphatic System is part of the immune system, and has quite a few similarities to the circulatory system. It consists of vessels and nodes that run throughout your whole body, carrying fluids from tissues around the body to the blood and from the blood to the different tissues. It cleanses almost every tissue in the body by removing toxins, metabolic waste, and more. This system also moves white blood cells to tissues that need them, as well as generating and storing them, and balances the fluid levels of the whole body.

Lymphatic Vessels carry lymphatic fluid (lymph) through the body using a series of valves that control and direct the flow of the lymph. This system works, very much, in the same way as the circulatory system, except it does not have a pump (the heart) so we need to manually move the lymph through movement, diet, and massage.

Lymph Nodes are the lymphatic filtration system. They are found throughout the body (armpits, throat, chest, abdomen, groin, etc) and are generally found in groups, or chains, in fatty tissues close to veins and arteries. These Nodes are where the body fights infection causing substances, such as viruses or bacteria, as well as cancer cells. The Nodes house white blood cells, so when infection is forced into a Node, the blood cells are there to destroy it before it can cause further damage. Lymph Nodes tend to swell when you are ill, because more white blood cells are generated and sent to specific Nodes to fight off your infection.

The Tonsils, Adenoids, Appendix, and Peyer's Patches are all lymphatic tissue charged with protecting the body from infection. Tonsils filter out bacteria before it hits your gut, helping to reduce the occurrence of food born illness. Adenoids do the same for your lungs. The Appendix and Peyer's Patches help filter out bacteria in the gut.

The Spleen, Thymus, and Bone Marrow are where our bodies create and direct white blood cells. The Spleen and Thymus also filter dead blood cells and detect infections.

What Are Some Signs that it's Not Healthy?

     Just like any bodily system, the Lymphatic system can become stressed, congested, and in some cases even blocked. When this happens we can see signs like fatigue, pain, and even reoccurring illness. Here are a few things to look out for.

• Swelling
• Inflammation, especially in places with concentrations of Lymph Nodes
• Fatigue
• Infection, or Frequent Infections
• Joint Pains
• Muscle Aches and Pains
• Constipation
• Congestion
• Sore Throat
• Brain Fog
• Weight Gain
• Obesity
• Skin Issues
• Cancer

What Can You Do to Keep it Healthy?

     When you ignore the health of your Lymphatic System, your immunity suffers. So what can you do to keep it at optimal health?

Actively Reduce Stress- Stress puts your whole body into a funk and releases hormones into your system that need to be filtered out. Reducing the output of those hormones will help your Lymphatic System be better able to filter all of those toxins out of your system. Check out some stress reducing tips to add to your daily routine.

Deep Breathing- It's amazing how often we can forget to do the basic things in life. Deep breathing is one of those things that seems so simple, yet helps in so many ways. Not only does breathing deeply help us to reduce stress, it also acts as a pump for our lymph. Check out these three deep breathing exercises and try to incorporate them into your daily routine. You should see some great results in no time!

Exercise and/or Mindful Movement- The most obvious way to move your lymphatic fluid is, simply, to move. Exercise plays a very important role in our health, and especially in the health of our Lymphatic System.  Some great forms of exercise to help improve your Lymphatic System include rebounding and high-intensity interval training (HIT). Now you don't have to keep up the most vigorous of exercises in order to help move your lymph, something as simple as mindful movement can be enough. Yoga and Tai Chi both incorporate mindful movement into their exercises, but you do not have to practice either one in order to practice mindful movement. Mindful movement is moving with more intention and awareness. Check out these tips for adding mindful  movement into your life.

Perspiration- Sweating is one of the major ways our bodies rid themselves of waste. So it easily follows that perspiring more/more often can help with all of the detoxification systems, including the Lymphatic System. Not all exercise causes us to sweat and there are a number of people who cannot participate in those exercises that do cause perspiration, but that's ok because there are other ways to trigger sweating. Saunas and infrared saunas help to increase our perspiration as well as provide a non-invasive way to circulate toxins out of our organs and muscles, so that they can be released from our system through our pores.

Be Mindful of What You Put On Your Skin- The Lymphatic System often releases toxins from the skin when it becomes sluggish. This release is often blocked when we wear synthetic fibers (nylon, polyester, etc) or when we apply chemical-laden creams or soaps. Most of the toxins that were supposed to be released, are then re-absorbed along with additional toxins from whatever we have applied to our skin. This is why it's so important to wear natural fibers and only apply natural, organic creams and soaps. The basic rule of thumb, in regards to skin care products, is that if you can't eat it, don't apply it. There are a few examples (essential oils and some herbal products) but this is a great rule to follow when looking for your next product, and don't forget about laundry products and deodorant.

A special note for the ladies out there: Tight fitting bras and underwires impede normal lymph flow as well. Make sure your bras fit properly, avoid underwires, and go braless whenever you can. Don't forget that our breast tissue is made up of both mammary glands and lymphatic tissue. Take care of your ta-tas and they will take care of you.

Diet- Diet is a key factor in a number of health related issues. I'm sure that what I list here is going to come as no major surprise, but keep an open mind about just how much you see these same tips and think about how much your life may be impacted by poor dietary choices.

• Choose healthy proteins- organic and grassfed meats contain fewer toxins than regular meat
• Buy organic produce whenever possible- organic and local produce are going to have fewer toxins, but if you throw in eating seasonally available produce you get a whole new boost of benefits as well
• Eat the rainbow- each color you consume is associated with a specific nutrient, eating as many colors as possible helps you to get as many nutrients as possible
• Cranberries- cranberries help to break down fat so that the Lymphatic System can get rid of it, they also help the kidneys
• Leafy greens- greens (kale, spinach, dandelion, wheat grass, etc) are super cleansing to the whole body, but also have special benefits for both the cardiovascular system and the Lymphatic System
• Garlic- garlic boosts the immune system and helps get rid of harmful microbes, so that you Lymphatic System doesn't have to
• Ginger and Turmeric- these kissing cousins are both super anti-inflammatory, antimicrobial, and help to improve cardiovascular and Lymphatic health 

Stay Hydrated- Water water everywhere. Hydration is super important for any and every bodily function. Drinking water throughout the day is one of the best ways to stay healthy, especially when you're talking about the health of the Lymphatic System. Lymph is composed of a large amount of water and helps to keep the balance of the water in the body's tissues. Keeping hydrated is key to helping keep that balance. If you're not sure where to start, try this technique for a simply lymphatic cleanse using water.

Herbs and Essential Oils- There are quite a number of herbs that help keep the Lymphatic System healthy. Taking them as daily supplements, teas, or diffusing their essential oils can be great ways to boost your lymphatic health.

• Essential oils such as grapefruit, lemon, orange, bay laurel, clove, rosemary, peppermint, ginger root, and oregano are great to diffuse as well as to add to a bit of massage oil for self massage.
• Cleavers (Galium aparine) is a great herb to help enhance the function of the Lymphatic System. It improves the body's ability to flush out toxins, decreases lymphatic congestion, and reduces inflammation.
• Burdock (Arctium lappa) is a multi-system detoxifier. It supports the liver, kidneys, digestion, and lymphatic systems as well as purifying the blood and lymph.
• Purple Coneflower (Echinacea augustifolia) has gained quite the well deserved reputation for being a great immune herb. However when you combine it with Astragalus, it also has the added benefit of reducing swelling and congestion in the lymphatic system.
• Astragalus (Astragalus membranaceus) on it's own is a great, over-all, health booster. However, when combined with Echinacea, it's a great way to reduce swelling and congestion in the lymphatic system.
• Licorice (Glycyrrhiza glabra) is one of the most gentile and effective detoxifying herbs known. It's said to remove over 1,000 known toxins from the body. 

Massage, Chiropractic, and Acupuncture- Alternative therapies can help to increase the health of all your bodily systems. The Lymphatic System is no exception. Lymphatic massage is especially helpful because it's designed, specifically, to get your lymph flowing. But chiropractic and acupuncture can help get things moving as well. Ask your practitioner today!

Dry Brushing- This is one of my favorite ways to move lymphatic fluid in the morning. Seriously. I dry brush every day when I get up in the morning. Generally right before my shower (dry brushing also exfoliates the skin so washing off all the dead skin left over is a major plus). If you've never heard of the technique before, here's a great introduction to what dry brushing is, and how to do it!



     I hope this has encouraged you to be more mindful of your Lymphatic System.  Please seek out other tips and feel free to share.  Do you have any questions or comments?  Post them below!

Resources:

10 Ways to Improve Your Lymphatic System Function: The Truth About Cancer: https://thetruthaboutcancer.com/ten-ways-improve-lymphatic-system-function/

How to Detoxify and Heal the Lymphatic System: Organic Lifestyle: https://www.organiclifestylemagazine.com/issue/15-how-to-detoxify-and-heal-the-lymphatic-system

The Lymph System: How Stuff Works: https://health.howstuffworks.com/human-body/systems/lymphatic/lymph-system.htm

Lymphatic System: Better Health: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/lymphatic-system

The Lymphatic System, How to Make it Strong & Effective: Dr. Axe: https://draxe.com/lymphatic-system/

The Lymphatic System and Your Health: Women's Health Network: https://www.womenshealthnetwork.com/detoxification/the-lymphatic-system-and-your-health.aspx

Natural Ways to Activate the Lymphatic System to Boost Immunity: Wellness Mama: https://wellnessmama.com/400320/lymphatic-system/

Veggie Madness

     When I first decided to start this blog, I knew that nutrition would be a big part of it. I try to share healthy recipes with everyone, but I also try to keep them vegetarian friendly. If possible, I include substitutions for vegan diets as well. However, I am not a vegetarian. I get asked about vegetarianism a lot, and I think I can cook some really good vegan dishes. However, I choose to continue to consume meat. However, since I get asked about these diets so often, I decided that I'd give everyone a basic introduction to them, and talk about the health benefits as well as the negative health effects of these diets.

Types of Vegetarianism

The term “vegetarian” is really a fairly broad term. When most people talk about vegetarians or vegetarianism, they're typically talking about either lacto-ovo-vegetarianism or veganism. But what's the difference? This is the most common question I get asked, so here's a quick breakdown of the different types of vegetarianism.

Vegan

Vegans, also called strict vegetarians, only consume plant based foods. They don't consume animal products at all. No meat, dairy, eggs, gelatin, or even honey. Some vegans also choose to not purchase animal based clothing or other items.

Lacto-Vegetarian

Lacto-Vegetarians consume plant based foods with dairy. These vegetarians tend to consume more animal products like honey and gelatin as well.

Ovo-Vegetarian

Ovo-Vegetarians consume plant based foods with eggs. These vegetarians may not mind eating eggs, but they tend to prefer unfertilized eggs or only free range. They may or may not decide to consume honey and/or gelatin as well.

Lacto-Ovo-Vegetarian

Lacto-Ovo-Vegetarians consume plant based foods along with eggs and dairy. They are most likely to consume honey, gelatin, and other animal products that are not meat.

Pescatarian

While technically not a vegetarian, pescatarians stick to a mostly vegetarian diet, with seafood added in. Some consume dairy and/or eggs, but most of them don't mind consuming other animal products such as honey and gelatin.

The Pros of Becoming Vegetarian

There are quite a number of benefits of moving towards a plant based, or vegetarian, diet. Not all of them are health focused. One of the more common reasons to choose this diet has a lot to do with philosophy and ethics. I am also just listing the most common benefits, there are other benefits that are not listed here.

Weight Loss

When you first change any diet, there may be a little bloating and digestive distress. However, if you have a healthy diet and make sure to consume enough of all the necessary nutrients, a vegetarian diet can certainly help you loose weight.

Reduce the Risk of Cancer

Scientific studies have shown that vegetarians have about a 40% lower chance of developing certain cancers. This is largely attributed to the increase of vegetable and fruit consumption in vegetarians. Fruits and vegetables help boost the immune system.

Reduce the Risk of Heart Disease

When you remove meat from the diet, you remove a large percentage of the fats as well. This helps to lower the risk for developing heart disease. Just don't forget to supplement with healthy, plant-based fats, and plenty of potassium, so that you keep your cardiovascular system running right.

Reduce the Risk of Type 2 Diabetes

Increasing consumption of whole grains, fruits, and vegetables helps to improve glycemic control and reduce the risk of developing type 2 diabetes. Consuming high levels of meat is also associated with an increased risk of developing type 3 diabetes.

Improve Colon Health

Vegetables and fruits contain high amounts of fiber. Not only does fiber help rid your body of excessive cholesterol, and help improve bowel movements. It also helps to feed the beneficial bacteria in your gut which leads to quite a few other health benefits.

Increased Consumption of Certain Nutrients

In a properly planned vegetarian meal, you can easily receive all the necessary nutrients for every day function. However fruits and vegetables are loaded with antioxidants, vitamins, and minerals. So increasing your consumption of plant based foods can increase your consumption of those nutrients.

No Need to Harm Animals

Unethical farming practices are a serious concern. There are quite a few farms that have moved away from most of the worst ones, but certain meats and meat products are more commonly found to be raised with these unethical standards. Cutting out meat from your diet helps to reduce our dependence on these standards.

The Cons of Becoming Vegetarian

While the benefits of changing your diet to be plant based are numerous, there are certain risks.

Not Getting Enough Protein

When you don't properly plan your meals, you run a large risk of not consuming enough proteins. But along with the proteins, you also need all the essential amino acids for proper cellular function. Most plant based foods do not have a few of these amino acids. Your body also does not store amino acids, so you need to make sure you are consuming them every day. When you don't consume enough of them, you can develop certain health issues over time. The first symptom of this is muscle wasting. When you don't get enough amino acids in your diet, you body starts breaking down muscle tissue in order to get the amino acids it needs. After this, you can begin to see symptoms such as fatigue, decreased immune response, changes to the texture of your skin and hair, and higher levels of anxiety and stress.

Not Getting Enough Calcium and other Minerals

Meat and dairy are the best sources for calcium, iron, and quite a few other necessary minerals. When you don't consume enough of these minerals, your body starts taking them from your bones which can lead to brittle bones and/or osteoporosis. Even if you are consuming plants high in these minerals, you may not be getting enough. Minerals from dairy and meat are more bioavailable (easily absorbed and used by the human body) than those from vegetables and fruit.

Other Possible Nutrient Insufficiency

There are a number of nutrients that are not easily found in the plant world. Vegetarians that are not careful with meal planning may run the risk of developing B12 insufficiency, for example.

Misconceptions

Many people are under the misconception that removing meat from their diets and food automatically makes them healthy. This is not true. You can choose to not eat meat and still have a very unhealthy diet. Macaroni and cheese is vegetarian, so is cheese pizza. Living off these two meals will run you a higher risk of developing health conditions later on. There are also quite a few other popular “junk” foods out there that are vegan (oreos are a great example of this), this does not mean it's healthy. There is also a misconception that vegetarians live longer. This is not necessarily true. People who have a healthy vegetarian lifestyle tend to be more health conscious. Health conscious people tend to live longer.

When Plant Based Diets are Poorly Planned

When changing your diet in any way, you should properly prepare and plan for those changes. Make sure that you are consuming all of the proper nutrients you need, in the proper amounts. Combine your meals well and continue to make healthy choices. When you choose to be vegetarian with a string of poorly planned meals, you are still making unhealthy choices. You can increase your risk of developing type 2 diabetes, heart disease, cancer, etc instead of reducing it. You also could be reducing your ability to function on a day to day basis. Poor diets (vegetarian or otherwise) lead to chronic fatigue, malnutrition, osteoporosis, muscle pain, depression, anxiety, etc. Eat mindfully and you'll be healthy and able to survive the daily rigors of life.

Other Health Concerns

There are certain health conditions that limit what you can and cannot eat. I have encountered people who cannot properly process plant protein and have to consume either fish or meat. I have also encountered people who cannot consume meat for various reasons. It's important that when you change your diet, you keep in close contact with a health professional who can help you determine if your changes are good for your or not.

Limited Choices in Social Situations

I am lucky enough to live in Orlando, FL where there are lots of options for vegetarians. However, many people do not live in areas like this. It's important to realize that becoming a vegetarian may make it hard to eat at restaurants and parties. It may make social situations slightly awkward by having to explain your limitations.

I hope this entry has helped clarify differences between the types of vegetarianism and made you aware of the possible health risks. If you have any questions or comments, please leave them below!

Resources:

6 Pros and Cons of Eating Meat: Green Garage: https://greengarageblog.org/6-pros-and-cons-of-eating-meat

6 Things That Happen When You Stop Eating Meat: Prevention: https://www.prevention.com/health/effects-stop-eating-meat/slide/6

7 Pros and Cons of Switching to a Vegetarian Diet: Active Beat: http://www.activebeat.com/diet-nutrition/7-pros-and-cons-of-switching-to-a-vegetarian-diet/

8 Surprising Benefits of Eating Meat: Organic Facts: https://www.organicfacts.net/health-benefits/animal-product/meat.html

Everything You Need To Know About The Pescatarian Diet: Legion Athletics: https://legionathletics.com/pescatarian-diet/

The Pros and Cons of Being Vegetarian: Nestle: http://www.nestle-family.com/nutrition-for-all/english/the-pros-and-cons-of-being-vegetarian_198827.aspx

The Pros and Cons of a Vegan Diet: Health Scope: https://www.healthscopemag.com/health-scope/the-pros-and-cons-of-a-vegan-diet/

Pros and Cons of a Vegetarian Diet: Live Strong: https://www.livestrong.com/article/196211-pros-cons-of-a-vegetarian-diet/

Pros and Cons of Eating Meat and Other Animal Products: Cleaver Fitness: https://cleaverfitness.com/pros-and-cons-of-eating-meat-and-animal-products/

Proven Advantages and Disadvantages of Vegetarianism: Healthy Futures: https://healthyfuturesva.com/proven-advantages-and-disadvantages-of-vegetarianism/

To Eat Meat or Not To Eat Meat: Men's Fit Club: https://mensfitclub.com/to-eat-meat-or-not-to-eat-meat-the-pros-and-cons-of-a-vegetarian-diet/

Should People Become Vegetarian?: Vegetarian ProCon: https://vegetarian.procon.org/

Should You Try a Pescatarian Diet?: Dr. Axe: https://draxe.com/pescatarian/

Vegetarianism Pros and Cons: GOQii: https://goqii.com/blog/vegetarianism-pros-and-cons/

Vegetarian-Is It Better Than Eating Meat?: Fitness Republic: https://wwws.fitnessrepublic.com/nutrition/healthy-eating/pros-and-cons-of-vegetarianism.html

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/

Food For Thought: The Connection Between Diet and Mental Health

     Comfort food.  We’ve all heard of it.  We’ve all had those days where we just want something familiar and comfortable to eat.  In many instances, just the smell of these dishes cooking is enough to lift our spirits.  In some cases, they are a crutch for us in our darkest moods.  These instances leave no room for doubt that food can affect our moods.  However, comfort food isn’t the only food that can do so, and in many cases our choice of comfort foods can actually hurt our mood later on.    

     In recent years, there seems to have been a major increase in the occurrence of mental illness and mood disorders.  With this increase, researchers have begun looking more and more into causes and new treatments.  One thing that has seemed to come from this is a deeper look into the connection between your gut and your brain.  Most of us have heard of the Central Nervous System (CNS), the brain and spinal cord, or the Peripheral Nervous System (PNS), nerves and gray matter.  However, there is another nervous system that most people never learn about.  That nervous system is the Enteric Nervous System (ENS).  The ENS lines our gastrointestinal tract and help to digest our food by controlling blood flow and secretions.  While this seems pretty straight forward, this nervous system is so complex that many people refer to it as our “second brain.”  Our gut communicates with our brain in many ways, so many that science is still trying to figure out what it’s all about.  One thing that we do know is that our gut is connected to mood disorders and autism. 

     In 2013, there was a major study done on mice that had the same behavioral pattern as humans with autism.  These mice were introduced to a certain strain of bacteria that changed the balance of bacteria in their guts.  When this change occurred, these mice showed a remarkable change in behavior as well, becoming more social and less anxious.  Similar studies have been performed since, studies that have changed how doctors view both mental illness and digestive disorders.  This change has led to a trend where doctors are prescribing depression medicine to patients with Irritable Bowel Syndrome (IBS) in a hope to improve the communication between their gut and their brain. 

     This connection between our nutrition and our mental health makes even more sense when you consider the fact that our brains are always working, and like every other organ or system in our body, our brain needs fuel.  We know that proper nutrition provides the right kind of fuel for our body to work, but what is proper nutrition for our brain?  There have been a number of studies on this subject as well, and most of them agree that processed foods and foods high in sugar are the worst foods for your brain.  Diets high in these foods can lead to mood disorders, such as depression, as well as impaired brain function.

     We also have to remember that our brain is made up of 60% fat, and uses fat as its primary fuel source.  This means that we need to keep a decent amount of healthy fat in our diets for proper brain function.  This is a primary example of why “low fat” foods can actually be dangerous for us.  Many of the foods that are labeled “low fat” in the grocery store are actually loaded down with sugar and trans fats to make them taste better, to encourage repeat purchases. 

    

So what should we avoid to keep our brains healthy? 

·         Sugary Drinks

·         Excessive Caffeine

·         Refined and Sugary Foods

·         Trans Fat – fried foods, margarine, baked goods, processed snack foods

·         In some cases, Dairy

Ok, now what should increase to provide our brains with the right fuel?

·         Omega 3 Fatty Acids – oily fish (salmon, trout, and mackerel), walnuts, flax, olive oil, eggs, and dark leafy greens

·         Whole Grains (in some cases people feel better leaving these out as well)

·         Fruits and Vegetables

·         Organic and Home Prepared Foods are best!

     I hope that I have given you some “food for thought” in this entry.  If you have any questions or comments, please leave them below in the comments! 

Resources:

Dr. Axe: The Gut-Brain Connection: https://draxe.com/gut-brain-connection/

Greatist: How Eating Fat Can Make You Smarter: http://greatist.com/eat/healthy-fats-best-foods-for-brain-health

Harvard Health: Nutritional Psychiatry: http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

Mental Health America: Healthy Diet: http://www.mentalhealthamerica.net/conditions/healthy-diet-eating-mental-health-mind

Mental Health Foundation: Diet and Mental Health: https://www.mentalhealth.org.uk/a-to-z/d/diet-and-mental-health

Psychology Today: The Gut-Brain Connection: https://www.psychologytoday.com/blog/evolutionary-psychiatry/201404/the-gut-brain-connection-mental-illness-and-disease

Safe Harbor: The Role of Diet in Mental Health: http://www.alternativementalhealth.com/the-role-of-diet-in-mental-health/

Wellness Mama: Can Your Food Affect Mental Health?: https://wellnessmama.com/31032/food-mental-health/