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/

Vitamin D Deficiency

     We are in the middle of an epidemic here in America. One that has gone mostly unnoticed, and is just starting to really gain the respect of many health care practitioners. Vitamin D deficiency has become a major problem, is linked to other major problems, and until recently has not been seriously considered a problem at all. Now epidemic is a scary word, and one that we see thrown around quite a bit these days. However, I don't use it lightly. Over 90% of adults in America are Vitamin D deficient, and that deficiency is linked to quite a few other health conditions that have become prominent in recent years. Conditions such as osteoporosis, heart disease, high blood pressure, diabetes, autoimmune disease, depression, insomnia, arthritis, asthma, fibromyalgia, autisim, and even more.

     So why is this particular vitamin so important? Vitamin D helps your body absorb and use calcium, it plays an important role in proper neurological and muscle function, helps balance blood sugar, combats heart disease, and it helps to keep your immune system healthy. Now there are two kinds of Vitamin D, the one we synthesize, in our own bodies, when exposed to the sun is D3. There is another kind of Vitamin D that you can get from consuming plants and other animals (D2), however it's not as bioavailable to us as D3.

     10 minutes a day, in the sun, is all you need in order to allow your body to create enough Vitamin D, according to the experts that is. Living in Florida, the “Sunshine State,” you'd think that we'd get enough sunlight to do just that. Well, we get the sunlight, but there are other problems that prevent us from getting the correct amount of Vitamin D that we need for optimal health.

     Most people will pinpoint the increased time we spend inside, as a society, as the main reason for the rise in Vitamin D deficiencies. It's true that the inventions of air conditioning, the internet, video games, and personal computers, as well as an increase in desk jobs, do contribute to our lack of venturing outside. However, our lack of outdoor activities are only part of the problem. Quite a few of the problems actually stem from poor dietary choices, even when those choices are made for all the right reasons.

     Most of us feel pressure to be skinnier than we are. Fad diets have been on the rise for decades, and not all of them are healthy choices. Most of them leave out many of the good nutrients along with the bad, or substitute nutritionally deficient food choices for already poor food choices. Combine this with the concern about cholesterol levels and obesity, and you get a crazy amount of low-fat or no-fat diets. But fat and cholesterol serve quite a few important jobs in our bodies. Cholesterol helps to keep our brains healthy, helps to keep our skin plump and supple, and without fat or cholesterol we cannot synthesize and absorb Vitamin D. Vitamin D is fat soluble, which means that it is dissolved (and stored) in fats and oils. Our bodies need fat in order to use and store Vitamin D. However, polyunsaturated fats (the not so good for you fats) also block absorption and use of Vitamin D. Most processed foods, and foods not cooked in your home, are full of polyunsaturated fats. Choosing your food with care, and thinking about what fats are needed, and which fats are not, is a great way to increase your Vitamin D. For a list of foods that are high in good fats, check out a previous post of mine here.

     That isn't to say that fat is better, and that we should stop watching what we eat. Obesity can be a major concern when looking at Vitamin D levels. Because Vitamin D is stored in fatty tissues, obese people need more Vitamin D in order to be able to use their Vitamin D. Our bodies put this amazing Vitamin in storage before using it. Obese people simply have more storage to fill up than an average sized person. This means that obese people have to consume/synthesize more Vitamin D in order to stay healthy.

     Another reason for the recent increase in Vitamin D deficiency is simply fear. We, as a society, have become absolutely scared of cancer. One of the links that has been made between cancer and our skin is the sun. Now being careful in the sun is really important because the more you burn the higher your risk of skin cancer gets. However, wearing sunscreen of SPF 8 or more reduces your body's ability to synthesize Vitamin D by 90% or more. Once you reach SPF 30 or more, you reduce your synthesization by 99%. The, previously mentioned, 10 minutes a day recommended by experts, should be without sunscreen for maximum effect. Also, if you increase your intake of good fats (omega-3 fatty acids) you can reduce your risk of burning, as they help to protect your skin from the inside out. Amazingly enough, these are the same fats needed for synthesization and storage of Vitamin D in your body. Also, you are much more likely to develop skin cancer when you are deficient in Vitamin D.

     The last reason for Vitamin D deficiency that I want to touch on is pharmaceutical usage. Quite a few, commonly prescribed, drugs actually block or consume Vitamin D in your body. If you suspect that you may be at risk of being Vitamin D deficient, talk to your doctor to determine if your prescription may be contributing to the problem.

     Oddly enough, we are one of only two beings on this planet that actually synthesize Vitamin D in our bodies. The other one is rather fascinating, mushrooms. Just about any kind of mushroom synthesizes Vitamin D in the same way as us, and it's the same Vitamin D that we synthesize, D3. Mushrooms also synthesize this after they've been harvested, so laying mushrooms in the sun before cooking them increases the amount of D3 they contain. It's a great way to increase your intake and reduce your chances of becoming deficient.

     You can also get more Vitamin D from healthy fish, eggs, dairy, fatty meats, liver, cheese, and a few vegetables. However these, and most supplements, are Vitamin D2 and therefore not as bioavailable to us as Vitamin D3 is. If you plan on supplementing, try to find one that lists D3. Another good source of Vitamin D is cod liver oil. It may not taste the best, but it's super good for you in so many ways, probably because it's pretty high in Vitamin D.

     I hope I have helped you understand the nature of Vitamin D deficiency, and provided a good start to help you overcoming or preventing it. If you have any questions or comments please leave them below.

Resources:

5 Illnesses Linked to Vitamin D Deficiency: Everyday Health: https://www.everydayhealth.com/news/illnesses-linked-vitamin-d-deficiency/

8 Signs and Symptoms of Vitamin D Deficiency: Healthline: https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms

Are You Getting Enough Vitamin D?: Wellness Mama: https://wellnessmama.com/699/vitamin-d/

Many Reasons Why Vitamin D Deficiency Has Become Epidemic: Vitamin D Wiki: https://vitamindwiki.com/Many+reasons+why+vitamin+D+deficiency+has+become+epidemic

Monday Health & Wellness; Vitamin D: Modern Alternative Health: http://modernalternativehealth.com/2011/04/04/monday-health-wellness-vitamin-d/

Vitamin D Deficiency: MedicineNet.com: https://www.medicinenet.com/vitamin_d_deficiency/article.htm

Vitamin D Deficiency: Medline Plus: https://medlineplus.gov/vitaminddeficiency.html

Vitamin D Deficiency: WebMD: https://www.webmd.com/diet/guide/vitamin-d-deficiency#1

Vitamin D Deficiency Symptoms & Sources to Reverse It!: Dr. Axe: https://draxe.com/vitamin-d-deficiency-symptoms/

20 Foods for a Healthy Heart

     This time of year, we are inundated with hearts. They're everywhere. For me this isn't just a reminder of that special someone in my life, it's also a reminder to help take care of my own heart. So I figured that I'd share with you some great food to add into your diet in order to help keep your heart healthy.

     One trick to better eating, in general, is to “eat the rainbow.” I'm not talking about consuming large quantities of brightly colored, fruit flavored, candies. I'm talking about eating something from a good variety of colors every day. This is a great way to get a wide range of nutrients into your diet. Dark leafy greens have slightly different nutrients than berries, so eat 'em both.

     

     These are my top 20 heart healthy foods, so if I missed anything it might not be on my radar, please let me know so I can check it out. I also try to keep things on this blog Vegan and Gluten Free friendly, so I'm not going to include 3 of the top foods that doctors commonly recommend for the heart; fish, liver, and oats.  

     Avocados are not the first thing that comes to the minds of most people when it comes to hearth health. They're well known to be loaded with fats, however over 75% of the fats present in avocados are unsaturated, heart healthy, fats. Add to this the amazing amounts of potassium, B-vitamins, vitamin E, other nutrients, and fiber found in avocados and you have a fruit that is amazingly great for your heart. Eating avocados and using avocado oil helps to keep your heart healthy.

     We are all familiar with Vitamin C being great for your immune system, but did you also know that it's great for your heart? Vitamin C helps to prevent coronary artery disease, strengthen blood vessels, and helps to widen arteries. These properties make it a very important nutrient for heart health. And what better way to consume your daily vitamin C amounts than with citrus fruit? Aside from the high amounts of vitamin C they contain, they are also loaded with fiber and other nutrients that help keep your heart healthy.

     We are all well acquainted with a little saying, “an apple a day keeps the doctor away.” But it might actually have some scientific validation. Apparently eating one or two apples a day has been shown to reduce plaque buildup in your arteries and reduce cholesterol levels. But don't forget to eat the peels, they're packed full of polyphenols which help prevent cardiovascular disease.  

     Asparagus may not be your favorite veggie, but it has a lot of great benefits for your heart. It's loaded with Vitamin K, which helps blood to clot. It's also high in fiber and B vitamins. This, in addition to it's anti-inflammatory properties makes asparagus a great vegetable to eat for heart health.

     We've all been hearing how berries are superfoods and packed full of antioxidants. But what does all that mean for your heart? Well, blackberries and raspberries are rich in polyphenols which help to prevent cardiovascular disease. Blueberries help your memory and they also contain compounds that help to widen arteries. Strawberries contain large amounts of folate which helps to protect your heart, as well as other compounds that help widen the arteries and prevent plaque buildup. Cranberries help increase HDL (good cholesterol) and reduce LDL (bad cholesteral). Plus all berries are packed full of vitamins, minerals, and fiber. Just one handful of berries a day can help improve your health.

     Flaxseed has been cultivated and consumed as far back as Babylonian times. There are quite a few reasons for this, however one big benefit of consuming flaxseed is that it is a great source of fiber, Omega-3's, and alpha-linolic acid. These nutrients help reduce inflammation, prevent plaque buildup in the arteries, keep the arteries supple, lower LDL (bad cholesterol) levels, and help keep the heart healthy. Flaxseed also shows promise in helping regulate the beating of the heart and preventing heart failure. All of this in just a few little seeds.

     Soy's effect on the cardiovascular system has been studied since the 1960's. The findings have been mostly positive ever since. Soy helps to lower cholesterol in general, but especially LDL (bad cholesterol). It also helps to prevent coronary heart disease, lowers blood pressure, helps to widen the arteries, and keeps arteries supple. Plus it's a great source of protein. Even if you don't replace meat and dairy completely with soy products, adding a little soy into your diet can be very beneficial.

     These powerful little seeds have a history of being used to prolong life and vitality. One of the reasons for this is how great they are at reducing inflammation. But they also help lower blood pressure and keep your blood vessels healthy and supple. Chia seeds are high in vitamins A, D, E, and K, as well as omega-3's. Omega-3 fatty acids help to protect the heart by reducing inflammation, lowering blood pressure, and lowering HDL (bad cholesterol). Just a spoonful a day can help reduce your chances of developing major heart conditions.  

     People are always talking about whole grains and how they're great for your heart. Well, I never hear anyone talk about quinoa. However this little grain substitute is packed full of heart healthy benefits. And a bonus, it's gluten free! It's also a complete protein without the cholesterol that most proteins have. This little seed helps to lower LDL (bad cholesterol), reduces blood pressure, keeps your arteries supple, helps widen your arteries, reduces your risk of developing heart disease, strokes, heart attacks, and heart failure.

     Another superfood, pomegranate has been shown to be super effective at preventing heart diseases and even reversing it in certain cases. Pomegranate does this by reducing the effects of stress on the cardiovascular system, enhancing the effects of nitric oxide (which works as an anti-inflammatory that helps keep blood vessels supple), and reducing LDL (bad cholesterol) levels. Pomegranate has been shown to even help reverse plaque buildup in the arteries, helping to reverse the onset of heart disease.

     Brassica is not a common word, but the vegetables can be found in each and every grocery store in America. Formerly known as Cruceiferous vegetables, Brassica vegetables include some dietary staples such as broccoli, cauliflower, cabbage, beets, and quite a few of our dark leafy greens. They are full of vitamins and minerals that are super important for heart health; potassium, folate, iron, selenium, and vitamin C, just to name a few. So help yourself to some healthy vegetables and help your heart stay healthy.

     Legume is such a fun word to say. Leg-yoom. But with all silliness aside (well maybe “most” silliness), legumes (beans) are great for your heart. Each different bean has slightly different nutrients, but they all are great sources of B vitamins, potassium, iron, zinc, folate, and several other nutrients that help keep your cardiovascular system strong. Dark beans, such as black beans and kidney beans, are usually considered best, but adding 3-4 servings (each serving is about 1 cup) of beans to your diet each week will help lower your risk of developing cardiovascular issues.  

     Raisins may be small, but they pack a healthy punch. When eaten in moderation, raisins can lower blood pressure and help prevent cardiovascular disease. This is largely attributed to the high amounts of potassium contained in raisins. Potassium, along with polyphenols, tannins, antioxidants, and other nutrients help to keep your cardiovascular system health in a number of ways. All of these can be found in raisins.

     Nuts are great little powerhouses of nutrients and healthy fats. All nuts can help keep your heart healthy, but some nuts stand out from the crowd. Walnuts have a high concentration of healthy fats, but they stand alone because they are the only nuts that have a decent amount of alpha-linoleic acid, which acts as an anti-inflammatory agent and helps prevent plaque buildup in the arteries. Almonds have been shown to help lower LDL (bad cholesterol) levels and inflammation. Pistachios help lower blood pressure when under stress. They also help lower LDL (bad cholesterol) levels. Hazlenuts are super packed full of heart healthy nutrients that help strengthen the blood vessels. Even peanuts, who are generally considered the most unhealthy of nuts, help reduce your risk of developing cardiovascular problems.

     These amazing root vegetables are jam packed full of heart healthy nutrients. They're a great source of potassium which helps balance out your sodium levels and reduces blood pressure. They're loaded with fiber which helps remove cholesterol from your body. They also are a good source for Vitamin C which helps to speed healing, strengthen blood vessels, and boost the immune system. Plus, they're super fun to eat. You can find them in all sorts of colors (my favorite are purple) which helps kids (and adults) eat more of their veggies.  

     Did you know that calcium actually helps your body maintain healthy blood pressure levels? Did you also know that spinach is a great source of calcium? Spinach is a powerhouse for your heart with it's amazing content of folate, calcium, vitamin C, and other heart healthy nutrients. Spinach has been linked to reducing blood pressure, preventing plaque buildup in the arteries, preventing strokes and heart disease, as well as preventing age related heart issues. Yet another reason to love this little green!

     Green Tea is known to be a healthy drink for people in general. But it's especially great for the heart. It contains polyphenols, tannins, vitamins, and minerals that help lower LDL (bad cholesterol, raise HDL (good cholesterol), strengthen blood vessels, help widen arteries, and lower blood pressure. Not only does green tea help lower the risk of cardiovascular disease, it also lowers the risk of stroke.

     It's not often that you get a chance to hear about the health benefits of coffee. But coffee is very beneficial when used in moderation. Drinking coffee has been shown to reduce the risk of heart failure, stroke, and heart disease. This has largely been attributed to coffee's caffine content, antioxidants, and anti-inflammatory properties. The health benefits have only been tested in people who drink up to 6 cups a day, scientists are not certain that the benefits would continue in someone who drinks over that amount.

     Drinking anything to excess can cause major problems. However, sometimes drinking a little can be beneficial. Take red wine as an example. Just a single serving of red wine every day can help lower cholesterol levels, and help you relax which lowers your stress levels. Red wine also contains reservatrol, which helps protect your heart from inflammation and heart disease.

     Chocolate is one of my absolute favorite foods. In most cases, it's a guilty pleasure. However, dark chocolate (65%+ cocoa) doesn't have to be such a guilty pleasure. It's actually been shown to lower blood pressure as well as lowering the risk of developing heart disease or having a stroke. However the milk chocolates and white chocolates out there help to increase heart problems due to their high amounts of sugar, which causes inflammation. Stick to dark chocolate and you won't have to feel guilty about chocolate anymore.

If you want to learn more about how these foods can help your heart, and go more in depth about the nutrients needed to keep your heart healthy, join me at the Florida School of Holistic Living in Orlando on February 21, 2018.

Hopefully you find this list helpful in your health journey. If I missed anything or if you have any questions or comments, please leave them below.

2 Simple Recipes for Gut Health

If you've been following this blog, and reading for some time, you may have seen a post from January. This post is an introduction to the gut-brain connection and how our diet can affect our mental health. Today I'm going to give you a couple simple recipes to help start your path to healing your gut.

Kombucha:

I've devoted an entire post to Kombucha in the past, and might do so again in the future. Kombucha is amazing, both for your gut and for the taste. If you want to get more of the nitty-gritty details, please feel free to look up that post I made last September. In the meantime, I wanted to give you a great recipe for flavored Kombucha that goes a step further than just plain. This particular one adds in a few ingredients that are also super healthy for your gut.

Ginger Berry Kombucha

3 ½ quarts Water

1 cup Sugar

6-8 Tea Bags (black or green tea work best, I usually do 3 of each)

1 ½ cups unflavored, starter Kombucha

1 SCOBY

½ cup each of Strawberries, Blueberries, Blackberries, and Cherries, all chopped

3 or more tablespoons Minced Fresh Ginger

Instructions:

Bring the water to a boil. Remove from heat and stir in the sugar until it has dissolved. Now add in the tea bags. Cover, and let cool to room temperature. Once mixture has cooled, remove the tea bags and add in your starter Kombucha. Pour into your fermentation container (I use a gallon Mason Jar) and add in your SCOBY. Cover with cloth and secure with a rubber band. Let sit, out of direct sunlight, for 5-7 days (here in Central Florida, I start tasting at 3 days during the summer). When it tastes pleasant to you, remove the SCOBY and 1 ½ cups of starter, place them in a holding container (bowl or another jar). Now add in your berries and ginger. Cover with cloth and allow to sit at room temperature, out of sunlight, for an additional 2 or more days. Taste the brew and when you are happy with it, go ahead and strain out the herb/fruit solids. Pour the Kombucha into bottles and enjoy!

Optional:

Adding chia seeds to your Kombucha is a great way to boost your energy levels and help with your gut issues. However, some people are sensitive to small seeds so use caution if you have certain gut issues like diverticulitis.

Add Chia to Your Kombucha!

1 cup Kombucha

¼ cup – ½ cup Rehydrated Chia Seeds (Combine 1 part Chia Seeds, and 4 parts Warm water. Stir well. Leave in the fridge for a few hours to rehydrate and form a gel.)

Instructions:

Place chia seeds and gel into a cup or bottle. Add in Kombucha. Stir (or shake) well. Enjoy!

Bone Broth:

Recently, bone broth has received quite a bit of attention. Which is awesome, because it's been so underrated for years. Bone broth is similar to a typical broth or stock, except you simmer the bones for 48-72 hours in order to break down the marrow and release all those healing minerals. It's this that makes bone broth so amazing for you. For optimal gut health, consuming a minimum of ½ cup every day will help to repair/rebuild the barrier of your gut and help increase nutrient absorption. I like to freeze my broth in ice-cube trays. This makes it easier to add them to rice, quinoa, soups, salad dressing, and so much more. Wellness Mama has written up a great introduction to bone broths, including where to find bones and how to use the broth.

Simple Bone Broth

2-4 pounds Bones (beef, lamb, poultry, or fish) from a healthy source

2 tablespoons Apple Cider Vinegar

2 large Onions

2 medium Carrots, and carrot tops

3 stalks of Celery

1 tablespoon Coconut Oil (or Avocado Oil)

2 tablespoons Salt

1 tablespoon Black Pepper

3 cloves of Garlic, smashed

1 bunch Fresh Parsley

Instructions:

*Optional* Roast the bones, in a 350° oven for 30 minutes, to improve the flavor.

Place the bones in a stock pot and cover with water. Add in the vinegar and let sit for about 45 minutes. This helps the minerals to begin coming out of the bones. While you are waiting on the bones, chop 1 onion, 1 carrot, and 1 celery stalk. Sautee these vegetables with the coconut oil, until onions are translucent. Add them and the remaining onion, carrot, and celery (chopped) to the stock pot. Now is the time to add your salt, pepper, carrot tops, and any other herbs you would like to add (except the garlic and parsley). If needed, add water to just cover all the vegetables. Bring contents to a boil. Once it has reached a roiling boil, reduce heat to simmer. Simmer for 48-72 hours. During the first few hours, scum will form on the top of the broth. Skim that off and keep simmering. If you're not comfortable leaving the stove on over night, turn it off (make sure it's covered) and let it sit at room temperature over night. Turn it back on the next day and simmer away. You can also make this in a crock pot. During the last 30 minutes of simmering, add in the parsley and garlic. When your time is up, remove it from the heat and let the broth come to room temperature. Strain out all solids and enjoy! This will keep in the refrigerator for 5 days. I always freeze ½ of my batches for later use.

Both of these recipes are very versatile. You can flavor the Kombucha however you want, with or without chia seeds. You can use the bone broth as a base for every soup, to cook rice/quinoa, or to add in place of water with any savory dish you are cooking. Not only will they help to boost your gut, but they all work to boost immunity, mood, and overall health.

I have previously posted some other recipes that are great for gut health. Fermented Lemons, Golden Milk, and Fermented Salsa are all great recipes to add into your diet to boost gut health.

I hope you enjoy making these recipes, and I hope they help you on your journey to better gut health! If you have any questions or comments, please leave them below!

Healthy Eyes: Natural Tips for Eye Health

I have a confession to make. I wear glasses. Shocking, I know. However, the real confession is that even though I wear glasses, I don't ever really think about eye health. I mean, I know about glaucoma, cataracts, and how diabetes can be disastrous for your eyes. I just never really give a thought to general eye health. I never question just how healthy glasses/contacts really are. I never really think anything of it when my prescription glasses have to strengthen. I just go to my annual checkup, wear my glasses, and occasionally remember to turn on the blue light filters on my devices.

Recently, I came across a great article while browsing Wellness Mama's blog. It went into great detail on how she began improving the eyesight of her daughter using natural methods. I had never thought to even ask if you could use more natural methods. This sparked a frenzy of research and a decision to inform myself, and you, about natural eye health.

Nutrition

Like so many things in life, your eyesight can be greatly improved by what you eat. Your diet can also play a big part in preventing future eye conditions. One of the most notorious nutrients for eye health is vitamin A. There are actually 2 different forms that this vitamin can be found in. First there is retinol. Retinol is vitamin A that is derived from animal products. This version can be used directly by our bodies and is found abundantly in whole milk dairy, and beef or chicken liver. Provitamin A carotenoids are found in fruit and vegetables (carrots, tomatoes, sweet potatoes, kale, spinach, and cantelope). These are converted to retinol in our bodies. The most infamous one of these is Beta-Carotene. Vitamin A helps to protect the surface of our eyes, preventing infections and helping to prevent vision loss due to macular degeneration (AMD). Vitamin A also helps improve night vision. Vitamins C and E, as well as Lutein are also great for your eyes and can help prevent age related vision loss (from AMD), slow down the formation of cataracts, and help keep your eyes healthy over all.

Herbs

You should all know by now that I have a love for herbs and all the amazing things they can do for us. Like in every other situation in life, there are several herbs that you can turn to for help with your eyes. Eyebright, Euphrisia officinalis, has a reputation for being great for your eyes. A reputation that has been well, and truly, earned throughout the years. In the 14^th century, it was a cure-all for the eyes. It is used to reduce inflammation of the eye caused by irritation or infection. Other beneficial herbs for the eyes include garlic and turmeric (help prevent cataracts), bilberry and black current (help improve night vision and reduce visual fatigue), ginko (improves blood circulation to the retna), and coleus (reduces the production of fluid in the eye).

Healthy Habits

One of the most important things you can do for your eyes is to utilize proper eye protection. I'm talking sunglasses, blue light filters, etc. UV damage can severely increase the risk of developing major eye issues later in life, as well as cause a loss of vision in the shorter term. Keeping your blood pressure and blood sugar under control are also great ideas to keep your eyes healthy. Both can severely effect your vision and eye health. The absolute most important tip for eye health, however, is to visit your eye doctor regularly. Many problems with your eyes start with little to no symptoms. Your eye doctor, however, will test for these and knows what to look for to get an early diagnosis.

I hope this has encouraged you (and me) to think more about your eyes. Please seek out other tips and feel free to share. Do you have any questions or comments? Post them below!

Resources:

5 Foods for Healthy Eyes: Health: http://www.health.com/health/gallery/0,,20680738,00.html#beyond-carrots-0

9 Herbs for Healthy Eyes: Mother Earth Living: http://www.motherearthliving.com/Health-and-Wellness/ask-the-herbalist-herbs-for-healthy-eyes?pageid=1#PageContent1

How to Improve Eyesight Naturally: Wellness Mama: https://wellnessmama.com/36927/improve-eyesight/

Keeping Eyes Healthy: Florida Department of Agriculture and Consumer Services: http://www.freshfromflorida.com/Divisions-Offices/Food-Nutrition-and-Wellness/Living-Healthy-in-Florida/Healthy-Learning/10-Tips-for-Living-Healthy/Keeping-Eyes-Healthy

Natural Eye Health: Mother Earth Living: http://www.motherearthliving.com/health-and-wellness/natural-remedies/natural-eye-health-zmez13mjzmel

Vitamin A and Beta-Cerotine: Eye Benefits: All About Vision: http://www.allaboutvision.com/nutrition/vitamin_a.htm

Vitamins for Vision: Cooper Vision: https://coopervision.com/eye-health-and-vision/eye-vitamins-vision

10 Reasons to Try Tai Chi

     Living in Orlando, one cannot help but be aware that Yoga is one of the big fitness trends. Yoga is wonderful, and anything that keeps you active and flexible is a great thing. However, there is another low-impact (easy on your joints) exercise that I tend to recommend above Yoga for many people. Tai Chi.

     Tai Chi is an ancient practice that is most easily defined as a way of moving. It has been hailed throughout history as the “perfect exercise” because the health benefits are extremely high while the risk of injury is extremely low. Tai Chi is practiced by over 200 million people world wide, and it's practitioners vary in age from young children to elderly adults. Tai Chi is unique to most exercises because the focus is on developing one's qi (pronounced “chee”).

     In traditional Chinese medicine (TCM), the concept of qi is a major one. Qi is life force. All living beings have qi and the complete absence of qi leaves one dead. Qi is even present in the earth beneath our feet. Qi has many aspects and is constantly transforming. As such, if your qi is low you will feel sluggish and dull. However, when your qi is abundant you will feel alert and energetic, virtually buzzing with living possibilities.

     Tai Chi helps one to develop their qi, helping to improve mood and health. How this happens is often complicated and often filled with Chinese philosophical concepts that seem very foreign to most Westerners. However, modern science does see a great benefit to this form of exercise.

     In the last decade, researchers from the University of South Florida teamed up with Chinese researchers to compare the effects of Tai Chi on the brain. They separated elderly patients into 4 separate groups. The first walked, the second increased social interaction, the third practiced Tai Chi, and the fourth made no changes in their daily routines. At the end of the 40 day study, the results showed that the Tai Chi group had significant improvements in brain volume, which tends to decrease over time. Since then, there have been several other studies involving Tai Chi practices. Many of which showed significantly positive results.

Without further ado, I'll share with you my top 10 reasons for recommending Tai Chi.

1-Improves flexibility and decreases joint pain:

     Tai Chi uses slow, gentle, deliberate movements to increase flexibility, strength, and balance. This reduces the chance of falls and helps to reduce stiffness in the joints. The controlled movements also help to reduce joint pain, particularly in people with arthritis.

2-Improves your mood:

     Tai Chi uses your mind and body equally during it's postures. This engages the mind in a way that helps to reduce stress and anxiety, as well as promote feelings of well-being. The meditative state induced by the slow, deliberate movements, helps to benefit a large range of psychological wellness areas.

3-Lowers stress:

     Tai Chi's gentle, deliberate movements help you to focus on the moment. This helps keep you from dwelling on worries or anxiety. It's gentle and calming which helps to give one a since of peace. It also improves sleep which can help to lower stress levels as well.

4-Improves sleep:

     Not only does the physical exercise required in Tai Chi help one get to sleep, but Tai Chi has been shown to help improve the quality of sleep as well. Several studies have shown that people who participate in Tai Chi take less time to fall asleep, have fewer awakenings, sleep a greater amount of time, and feel more rested once awake.

5-Improves heart health:

     Not only is Tai Chi gentle enough to be safe for patients with cardiovascular issues, it also helps to improve cardiovascular health. Tai Chi increases circulation, improves blood pressure, aerobic capacity, and cardiac muscle strength.

6-Improves immunity:

     Scientists have actually found a remarkable increase in overall immunity in those who practice Tai Chi. These studies showed that people who practice Tai Chi are less likely to experience severe illnesses and are ill for shorter amounts of time. This is attributed to a combination of controlled breathing, slow movements, and a meditative mind state.

7-Lowers risk of developing dementia or Alzheimer’s:

     Tai Chi has been shown to improve cognitive function in people of all ages. However, most notably it has shown to improve cognitive function even in Alzheimer’s patients. It's thought that Tai Chi can even significantly lower one's risk of developing dementia.

8-Reduces symptoms of type 2 diabetes:

     A handful of the studies done involving Tai Chi have shown that Tai Chi has a definite and positive effect on insulin levels. Overall, Tai Chi was found to help increase glucose control, insulin receptors, and insulin receptor binding capacity.

9-Improves breathing and reduces asthma symptoms:

     The controlled breathing and slow movements of Tai Chi can increase oxygen consumption. Over time, Tai Chi can even help to improve the breathing of asthma patients.

10-Helps with weight loss:

     A standard 30-minute session of Tai Chi burns roughly 150 calories. This may not seem like much, but with the added benefit of stress reduction, it is definitely a great weight loss tool as there is a connection between higher levels of stress and overeating. Tai Chi also boosts metabolism which helps to burn even more calories more efficiently.

     I hope I have given you an appreciation for this amazing and ancient practice. If you have any questions or comments about your Tai Chi practice, or if you are curious and have questions about how to get started, please let me know below.

Resources:

3 Reasons You Should Try Tai Chi: Prevention: http://www.prevention.com/health/brain-health/health-benefits-tai-chi

11 Reasons to Practice Tai Chi: The Alternative Daily: http://www.thealternativedaily.com/tai-chi-benefits/

Tai Chi, A Gentle Way To Fight Stress: Mayo Clinic: http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/tai-chi/art-20045184

What is Tai Chi?: Beginners Tai Chi: http://www.beginnerstaichi.com/what-is-tai-chi-for-beginners.html

What is Qi?: University of Minnesota: https://www.takingcharge.csh.umn.edu/explore-healing-practices/traditional-chinese-medicine/what-qi-and-other-concepts