Common Nutrient Deficiencies

     Many of us are aware that the modern diet we commonly have here in America is a bit off. Either because of the amount of pesticides we use for our crops, or because of the sheer dependance we seem to have on overly processed foods. However, many of us also don't follow these thoughts to the deficiencies that this diet causes. So I decided to share with you a few common nutrient deficiencies we are seeing here in modern America.

1-Iron  

     Iron is essential to good health. It's one of the main components in red blood cells, and is what binds with hemoglobin in order to transport oxygen to cells. It also helps to regulate cell growth and differentiation.  Women of childbearing age are particularly prone to iron deficiencies, or anemia, because of their menstrual cycle. However preschool aged children, vegetarians and vegans, as well as pregnant women are also susceptible. Iron deficiency can lead to anemia, fatigue, tiredness, weakness, weakened immune function, and impaired brain function.

Food Sources:

     There are two types of iron. Heme iron is the most easily absorbed and utilized form of iron. It's found only in animal foods, but is highest in red meat, dark-meat poultry, organ meats (such as liver), mussels, oysters, clams, and sardines. Non-heme iron is found in both animal and plant foods. It may be more common, but it's much harder for our bodies to absorb and use. This form of iron is most readily found in beans (legumes), seeds, greens, and dried fruit. To help the body be able to use non-heme iron more readily, combine these foods with foods high in vitamin C (strawberries, bell peppers, citrus fruit, etc) or other acids (vinegars, tomatoes, etc).
 

Other Ways to Increase Intake:

     Try using cast iron pots and pans in your cooking. This will naturally add iron to your food. Also, Stinging Nettle (Urtica doica), Yellow Dock (Rumex crispus), and Dandelion (Taraxacum officinale) are a few herbs that have a great iron content. Try brewing a nourishing infusion with these herbs.

2-Iodine

     Iodine is essential for proper thyroid function. This may seem like a trivial thing, but the thyroid controls quite a bit in the human body. Thyroid hormones control body growth, brain development, bone maintenance, metabolism, and helps regulate quite a few reproductive processes. Low iodine may even be related to fibromyalgia, dry skin, reduced alertness, and certain cancers.

Food Sources:

     Iodine is found in every food source, however it's typically found in very small quantities. However, good sources of iodine can be seafood, raw dairy and eggs, and seaweed. Several countries have added iodine to table salt as a way to fight iodine deficiency. 

Other Ways to Increase Intake:

     Since iodine is found in the soil, if the soil is low in iodine the crops grown in that soil will be low as well.  It's hard to determine what may be a good vegetable source for this nutrient because of this. However seaweeds and algae such as Spirulina, Bladderwrack (Fucus vesiculosus), and Kelp (Saccharina latissima) can go a long way to supplement your iodine intake.

3-Vitamin D  

     Vitamin D is a fat soluble vitamin that is produced out of cholesterol in the skin when exposed to sunlight. Vitamin D is essential for bone strength, immune function, brain health, and healthy moods. Since this vitamin is synthesized in our own bodies, you'd think we wouldn't have problems with deficiencies, however this deficiency is one of the highest in the world. There are quite a few factors in this. Scientists and doctors say that we only need 20 minutes of sun exposure for our bodies to make all the vitamin D we need, but even if we stay out in the sun, we don't get that sun exposure. We use sunblock which actually keeps us from absorbing the correct UV light that we need for the synthesis of vitamin D. Our sun exposure needs to be unprotected to get the right amount of UV. Also, our bodies need calcium and magnesium in order to properly use vitamin D, since these two nutrients are also common deficiencies, this makes it really hard for our bodies to use vitamin D correctly, and puts us at risk of calcium and magnesium deficiencies on top of that.

Food Sources:

     While we do make this vitamin in our own bodies, there are some food sources. One of the best sources of vitamin D is mushrooms. These little fungi also synthesize vitamin D by using sunlight. This makes the vitamin D found in mushrooms more readily available for our own bodies to use. We can also find vitamin D in dairy, eggs, and fatty fish (salmon, mackerel, sardines, etc).

Other Ways to Increase Intake:

     It's very difficult to get sufficient amounts of vitamin D through diet alone. Try going outside, in direct sunlight, without sunscreen, for 10 minutes a day. You can also increase the amount of vitamin D found in your mushrooms by exposing them to direct sunlight for up to 30 minutes before you cook them.

4-Calcium

     Calcium is super important for bone growth, development, and health. But not only that, calcium is used all over the body, as a signaling molecule, allowing our heart, muscles, and nerves to function correctly. It also helps regulate the acid in our digestive tract. Excess calcium is stored in the bones, and when our diets are low in calcium, our bodies remove the calcium stored in our bones. This is why the number one symptom of calcium deficiency is osteoporosis. Other symptoms include severe muscle cramps, and abnormal heart rhythm.

Food Sources:

     Dairy is one of the best known sources of calcium in the diet. However, dark leafy greens, boned fish, wheatgrass, the pith of citrus fruits, and carob are also good sources of calcium.

Other Ways to Increase Intake:

     Horestail (Equisetum arvensis), Oatstraw (Avena sativa), and Nettle (Urtica doica) are good herbal sources of calcium. However, calcium is fairly hard to extract, so using these herbs to make a nourishing infusion may be the best way to use them for calcium supplementation.

5-Folate or Folic Acid 

     Folate is a major nutrient. It aids the formation of red blood cells, the replication of DNA, and the breakdown of both protein and amino acids. However the most critical role this nutrient takes is in the early stages of pregnancy. Folate is essential in the early formation of the embryo, even before most women know that they are pregnant. This is why women who are trying to conceive should be taking folate supplements. Several studies have shown that women with folate deficiencies are much more likely to give birth to children with brain defects.

Food Sources:

     One of the most commonly known sources for folate in the diet are dried beans (pinto, kidney, soy, lentil, etc). You can also find decent amounts of folate in green leafy vegetables and nutritional yeast.

Other Ways to Increase Intake:

     Herbs can also be a great source of folate. Nettle (Urtica doica), Red Clover (Trifolium pratense), and Oatstraw (Avena sativa) are three herbs high in this nutrient. Try consuming a nourishing infusion made with these herbs to help boost your daily intake.

     I hope this brings awareness to you and your family.  If you have any questions or comments please leave them below.

Resources:

7 Common Nutrient Deficiencies; Know the Signs: Every Day Health: https://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/

7 Nutrient Deficiencies That Are Incredibly Common: Healthline: https://www.healthline.com/nutrition/7-common-nutrient-deficiencies#section7

7 Common Vitamin Deficiencies: Better Nutrition: https://www.betternutrition.com/features-dept/vitamin-deficiencies

10 Most Common Nutritional Deficiencies: Vitamins and Health Facts: https://www.vitamins-and-health-facts.com/common-nutritional-deficiencies.html

11 Most Common Nutrient Deficiencies: Dr. Mercola: https://articles.mercola.com/sites/articles/archive/2015/10/19/most-common-nutrient-deficiencies.aspx

Introduction to Campfire Cooking: Foil Packets

     My husband and I love hiking, camping, and all kinds of outdoor activities. However, we live in Florida and it gets pretty hot here in the summer. We tend to slow our outdoor activities down a bit starting in mid June until the temperatures reach reasonable numbers again (we especially avoid 3 digit numbers). Even though it's still hot here, we're starting to gear up for the fall camping season. So I thought I might share some tips for campfire cooking, and a few of my favorite recipes.

     I tend to prefer to stick to simple meals when I camp, less clean-up and more time enjoying nature is a good thing. I actually prep (and in some cases even pre-cook) most of our meals the week before our trip. One of my favorite things to make are foil packets. You literally chop up a bunch of vegetables and/or meat, add in a it of butter/oil and some seasonings, and wrap them up in foil (make sure to close your packets on the top so the juices don't leak out into the fire). Now, if you don't want to deal with the waste, you can always just pack up the chopped vegetables and sautee them in a pan. But I often have to deal with picky eaters and foil packets are a bit more customizable. If person A doesn't like beets, but person B loves them, you can easily make them separate meals. Or if person C is the only vegan in the group, you can easily make all their food vegan friendly while not making the others have to worry about it. Foil packets are also super easy to cook in just about any situation. If there's a fire ban because of drought conditions, you can still cook the foil packets in a camp oven or in a pot on the camp stove. Oops, you forgot to pack your campfire grill? No problem, put the foil packets next to the fire (or directly on top of the embers) and they'll cook just fine! 

     While you can put whatever ingredients you want into your packets, I figured I'd share a few of my favorite recipes with you guys.

1.   This is a great breakfast idea, and can be made gluten free and vegan friendly by using GF bread and coconut milk. This one is not good to make completely ahead of time, but you can prepare the dry ingredients in foil packets, mix the wet ingredients in a different container and just add the wet ingredients to each packet at your campsite. This recipe makes 3 adult servings (or 2 adults and 2 kids).

Foil Packet Blueberry Bread Pudding

½ cup Whole Milk or Coconut Milk

½ cup Heavy Cream or Coconut Cream

4 eggs or 4 tablespoons ground Flaxseed and 9 tablespoons Water

¼ cup Plain Greek Yogurt or Pureed Silken Tofu

½ cup Sugar (or Honey)

¼ teaspoon Ground Cinnamon

¼ teaspoon Vanilla Extract

1 cup Fresh Blueberries

8 slices of Bread

Instructions:

Combine the first 7 ingredients in a blender and blend well. Store in a seal-able container (one that has portions on the side makes cooking much easier at camp) in your cooler.  Cut up the bread into ½ inch cubes. Portion the cubes, and blueberries, equally into 3 foil squares. Seal the squares on the sides and top, but make sure you can open the top again at camp. When you are ready to cook them, open the packets and pour in the wet mixture, evenly into the 3 packets. Carefully stir the mixture in each packet and close them up. Allow the packets to rest for about 5 minutes before cooking. They take 25-35 minutes to cook. Don't place them on direct heat or you will burn the bottom. You also don't have to flip them as long as the packets are sealed well. Remove them from the heat and enjoy!

* You can also try this recipe using any fruit you want, try sliced bananas or strawberries for a different treat!

2. I grew up eating these as often as my dad would make them. They're super great in an oven, but they're best over an open fire, not to mention they're really easy to make. Make them ahead of time to save on prep, or make them at your campsite.

Sweet Onions

4 large Sweet Onions (I prefer Vidalia Onions for this)

4 tablespoons Extra Virgin Olive Oil or Butter

Salt and Pepper to taste

*optional 4 teaspoons White Wine, Veggie Broth, or Beer

Instructions:

     Peel the onions, leaving the root ends intact. Cut a thin slice from the top of each onion and cut a small hole in each. Cut into quarters, leaving the bottom ½ inch uncut. Place each onion on a square of foil and drizzle olive oil, and sprinkle salt and pepper, into the center of the onions. If desired, also drizzle wine, broth, or beer into the holes. Close up the foil packet tightly. Grill over indirect heat for 45 minutes.

3. This recipe is great for all the vegan's in the camp. It's also super versatile, try adding in some tempeh or chicken. Or maybe try changing up the veggies a bit (add some hot peppers or take out the corn and add 1 cup of chick peas instead). 

Mixed Veggie BBQ

1 cup of chopped Bell Peppers (Red and Yellow are great for this)

1 cup chopped Onion

1 cup Baby Carrots

1 cup cubed Potatoes (about ½ inch cubed)

1 cup Baby Bella Mushrooms

1 Corn Cob, sliced about 1 inch thick

2 teaspoon Olive Oil

2 teaspoon Soy Sauce or Liquid Aminos

2 teaspoon Liquid Smoke

1 teaspoon Apple Cider Vinegar

1 teaspoon Ground Cumin

1 teaspoon Paprika

¾ teaspoon Salt

½ teaspoon Black Pepper

Instructions:

     Place all ingredients in a large mixing bowl and give it a good toss. Divide the mixture equally between 4 pieces of foil. Close up the foil and place over indirect heat for about 10 minutes, or until the potatoes are fork tender. Enjoy!

4. This is a crowd-pleasing dessert, and it's super easy and fast. You don't need to prepare this ahead of time. For added fun, try bringing other toppings (marshmallows, blueberries, strawberries, trail mix, granola, etc) and let everyone stuff their own bananas. If you don't have a grill for over your fire, place these babies next to the fire, or in the embers for about 7-8 minutes (or until they're nice and gooey).       

Banana Boats

4 unpeeled Bananas

8 teaspoons Dark Chocolate Chips or Carob Chips

¼ cup Pistachios (or any nut you like)

¼ cup Raw Honey

Instructions:

     Place bananas on a 12-inch square of foil, shaping the foil around the bananas to help them sit flat. Cut each banana lengthwise, about ½ inch deep, leaving ½ inch on each end uncut. Gently pull the bananas open, creating a pocket. Drizzle a little honey into the pockets and fill with chocolate and nuts.  Gently wrap foil around the bananas, closing the packets. Grill them for around 5 minutes. 

     In any of these recipes, feel free to change the ingredients around. Play with different herbs, veggies, and fruits. Have fun, play around, and let me know what you think below!

Spirulina

     What is blue-green, packed full of nutrients, and native to some of the most beautiful places on Earth? Spriulina. This algae is reported to be one of the most nutrient dense foods on earth. It's even being studied by NASA, to grow in space. But what other benefits does it have?

Medicinal Uses:

Nutrition- A single tablespoon of Spirulina contains 4 grams of protein, 15% of the recommended daily amount (RDA) of Riboflavin, 11% RDA of Thiamin, 4% RDA of Niacin, 21% RDS of Copper, and 11% RDA of Iron. It also contains a good amount of magnesium, potassium, manganese, healthy fats (omega-3s and omega-6s), and just about every other nutrient necessary for us.

Detox- Spirulina is super effective at detoxing heavy metals from the body, especially arsenic. It also helps reduce the symptoms of radiation sickness.

Candida- Candida is present in every part of the human body. It's necessary for a healthy balance of our microbiome. However, when it gets out of control, it causes major problems such as yeast infections. It's even been linked to several autoimmune disorders. Spirulina, however, helps keep Candida under control.

Sinuses- Allergic rhinitis, triggered by environmental allergens (pollen, animal dander, etc), is the inflammation of the nasal airways causing an excess of mucus production which can lead to stagnation and infection. Spirulina has been shown to reduce that inflammation, preventing the production of excessive mucus. 

Natural Energy Boost- Not only does Spirulina help improve our nutritional intake, it also helps to provide a natural energy boost. It also helps improve muscle endurance, making this a great supplement for athletes.

Cardiovascular Health- Spirulina is great for your cardiovascular system. It lowers triglycerides and LDL (bad cholesterol) while raising HDL (good cholesterol). It also protects LDL and keeps it from becoming oxidized, preventing a number of cardiovascular diseases. Spirulina also reduces blood pressure and helps to prevent the onset of anemia. 

Cautions- Some people may have an allergic reaction to Spirulina. People with phenylketonuria (PKU) should avoid Spirulina. Spirulina should also be avoided by people with autoimmune conditions, as it could trigger a flare-up. It can also cause harmful interactions with certain medications used to treat inflammatory disorders.



     I only included a basic introduction to this curious little plant.  I hope you have learned a new appreciation for Spirulina.  If you have any questions or comments, please leave them below.

Refrences:

10 Health Benefits of Spirulina: Healthline: https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina#section1

Spirulina (Arthrospira Platensis): Ayurveda Medicare: https://ayurvedamedicare.com/herbs/spirulina-arthrospira-platensis/

Spirulina Benefits: Dr. Axe: https://draxe.com/spirulina-benefits/

Spirulina Benefits: Wellness Mama: https://wellnessmama.com/4738/spirulina-benefits/

What is Spirulina?: Chinese Herbs: http://www.chinese-herbs.org/spirulina/

Color Therapy

     We are all drawn to certain colors. Some of us are even repulsed by certain colors. Some of these attractions are influenced by culture and some are just what we like. Whether or not we have an explanation for it, these colors do effect us and many cultures throughout the world have tapped into this and found correlations. Quite a few alternative therapies, such as Ayurveda, have used our relationship with these colors to help heal the mind and body. These therapies use the vibrations given off (or bounced off) by each color to improve healing, this is often achieved through the use of colorful cloths, baths, or stones. To some people, this may sound a bit wacky, which is understandable. However psychology and advertising have used these same principles to help sway people's emotions and moods for decades. You can also use these principles to help improve your life and mood by surrounding yourself with helpful colors.

1. Red
     Red is associated with aggression, passion, energy, confidence, stimulation, movement, and intensity. Red raises blood temperature, stimulates appetite, stimulates circulation, and even raises blood pressure. Ayurvedic techniques use the color red to treat symptoms of anemia, fatigue, paralysis, and exhaustion. You can use many shades of red to enhance your environment. Red often makes a space warm and cozy, but if not carefully chosen, different shades of red can make a space feel claustrophobic and/or oppressive. Red is a great choice in areas of activity, to increase your energy levels. Try using red yoga mats, or wearing red when you are doing aerobic exercises. Try adding small pops of lighter shades of red, or pink, in the bedroom to stimulate romance. If you're having a family dinner, try adding a few bits of red to help stimulate everyone's appetite. Some studies also show that using red plates may stimulate appetite, but actually reduces the amount of food people can eat. Wearing a combination of red and black can also increase self confidence, try this at job interviews or when you need to speak in front of a crowd. However, it may be a good idea to avoid red when you are experiencing a largely emotional time, as red tends to bring out the more extreme emotions.

2. Orange
     Orange is often associated with energy, ambition, activity, socialization, change, happiness, warmth, stimulation, prosperity, and wealth. Orange gives the body vitality and has beneficial benefits on the digestive, and reproductive systems as well as on the lungs and kidneys. Often, orange is used to help stimulate creativity and improve mental clarity. It is also used, in Ayurveda, to help with thyroid problems and menstrual cramps. It has a freeing action on the body, often helping to relieve repressions and discouraging stagnation. Orange helps relieve depression and promote happiness and warmth. This makes it a great color for parties! The next time you want to stand out in a crowd, try wearing orange. You'll feel like the life of the party, and project those same feelings onto others around you. Or if you're hosting a party, try decorating with orange. It'll help your guests feel energized and excited, helping promote happy socialization. Overall, orange is a great choice for areas of creativity, helping stimulate your muse, especially when paired with shades of purple. However, it's not a good choice for the bedroom as it can be overstimulating and can lead to trouble sleeping. Excessive exposure to orange can actually lead to depression and aggravate sexual problems.

3. Yellow
     Yellow is one of those colors that have very different associations in certain colors. In Asia, it is the color of heaven, which is why Chinese emperors were the only people allowed to wear it in certain points of history. In certain Western cultures, yellow is associated with cowardice. But overall, this color is cheerful, being largely associated with happiness, curiosity, optimism, laughter, hunger, intensity, caution frustration, vitality, and sunshine. Ayurvedic practices use yellow to help aid digestion and liver function, cleanse the body (as a decongestant and antibacterial), relieve rheumatism and arthritis, promote clarity, and improve communication. Painting a room certain shades of yellow can make it feel warm and open. Or try adding pops of bright yellow throughout your decorating. This can help to bring cheer and happiness into an otherwise gloomy space. Yellow is great for entrance halls, activity rooms, and places where you intend to do some studying as it helps keep you alert and promotes feelings of confidence. Yellow is associated with hunger, so can be used to stimulate appetite in those who need help with that. However, people tend to eat more when exposed to yellow, so if you're trying to limit your portions or eat healthier choices, maybe avoid yellow in the dining room and/or kitchen. Yellow is also not a good choice for areas of possible stress or the bedroom. It keeps our minds aware and awake, which can agitate symptoms of anxiety and reduce the amount and quality of sleep.

4. Green
     Green is associated with nature, growth, fertility, envy, peace, renewal, and tranquility. Green creates a balance in the body. Ayurvedic practices use this color for heart and blood problems, as well as to reduce fever, stabilize weight, and calm the mind. Green encourages tolerance and understanding. This color is also very centering and grounding. The simplest way to utilize the color green in your own life is to take a walk outside. Surround yourself with trees and plant life. Pastel green is one of the most common colors for health offices, largely because of it's calming effect. When you need to center yourself and relax, try adding in some green. Take green clothes with you on your vacation to help you get the most out of your time of relaxation. Wear some green jewelry when you need to pray or meditate. Because of it's harmonizing nature,  you can use it in just about every room and situation, either by bringing in some house plants or by adding a pop of green into your decor. Green is great for the bedroom, bathroom, kitchen, dining room, and really everywhere. Use it to balance out the other colors on this list, helping to dampen the stronger feelings associated with those bold colors. However, if used exclusively, green lead to inactivity and indecision. So don't use green as the basis for a monochromatic color scheme. Mix it up!

5. Blue
     Blue is the color of calm, serenity, focus, intelligence, wisdom, coldness, loyalty, uncaring, contemplation, and inner peace. Blue encourages independent thinking. In Ayurveda, blue is used to calm down inflammatory conditions, reduce blood pressure and heart rate, regulate sleep, and reduce fever. It also helps in the cases of bruising, eczema, rashes, sores, and several problems with the immune system. As well as relieving insomnia, migraines, and anxiety. Blue is appropriate for every room except those used purely for physical activity. Blue is especially effective in areas where study is going to occur, as it helps one to focus and helps reduce stress, anxiety, and migraines. Blue also encourages creative and independent thinking, so adding pops of blue when you need a creative boost is a good idea. It also conveys intelligence, so the next job interview you have, try wearing a bit of blue to emphasize your education and skills. Blue is another color that is popular for offices, particularly for health offices, due to it's calming effect. But don't use blue to excess, it can lead to a loss of compassion and to cold and empty feelings.

6. Purple 
     Purple is best known, here in the West, as the color of royalty. It's also associated with creativity, spirituality, mystery, wealth, respect, wisdom, intuition, luxury, and compassion. Ayurveda associates this color with the eyes, ears, nose, and mouth. Using it to help improve the sinuses, reduce congestion, and calm the nervous system. It's also used to ease joint stiffness and reduce angina. Purple is a great color for prayer and meditation. Try adding a bit of purple to your contemplative and spiritual spaces. Add pops of purple to your wardrobe and rooms increase confidence and creativity. Use pale violet or lavender in your bedroom to improve relaxation and sleep. Overuse of purple, however, can lead to suppressed emotions and spiritual stagnation.

7. Black
     Black is associated with power, authority, death, evil, strength, intelligence, and secrecy. Black is the total absorption of all the colors in the spectrum, this gives it strength, stability, and a sense of command. The strength embodied by this color is used for protection. In Ayurveda, black is used to stimulate a resistance to negative emotions. Black can be used to promote confidence and authority, which is why it's so effective when worn for business. When used with another color, black can enhance that color. It also helps to give space for reflection. Black works especially well when used with it's polar opposite, white. Together they help bring balance. When used singly, however, black can be overpowering and increase feelings of anxiety and/or depression.

8. White
     White symbolizes purity, goodness, perfection, light, innocence, sterility, ghosts, coldness, and emptiness. It is made up of all the colors, and is total reflection. In Asian cultures, white is the color of funerals and mourning, a symbol of endings and new beginnings. Ayurvedic practices use white to help reduce fevers, relieve pain, and calm the heart and emotions. White promotes clarity and illuminates our thoughts. It can be used with any color, though it makes certain shades of warm colors seem almost garish. White can also be intimidating when used singly, try breaking it up with pops of other colors.

     I hope this introduction can help you understand the role of color in your life. Please leave any questions or comments below.





Resources:

20 Ways to Use the Power of Color to Improve Your Life: Annmarie Skin Care: https://www.annmariegianni.com/20-ways-to-use-color-therapy/

Ayurvedic Color Therapy: The Ayurveda Experience: https://www.theayurvedaexperience.com/ayurvedic-color-therapy/

Color: Energy and Vibration: http://www.energyandvibration.com/color.htm

Color Meanings and Symbolism: Art Therapy: http://www.arttherapyblog.com/online/color-meanings-symbolism/#.W1Ns0tJKi00

Color Therapy: Innovative Medicine: https://innovativemedicine.com/solutions/color-therapy/

Color Therapy- Chromotherapy: Deep Trance Now: http://www.deeptrancenow.com/colortherapy.htm

Color Therapy and Healing: Art Therapy: http://www.arttherapyblog.com/online/color-therapy-healing-an-introduction/#.W1NsGtJKi00

Color Psychology-The Emotional Effects of Color: Art Therapy: http://www.arttherapyblog.com/online/color-psychology-psychologica-effects-of-colors/#.W1Ns09JKi00

Colour in the Home: Colour Therapy Healing: http://www.colourtherapyhealing.com/colour/colour-home

Healing Colors & Your Bright Life: Feng Shui Diana: http://www.fengshuidana.com/2015/07/08/healing-colors-your-bright-life/

The Power of Color: The Chopra Center: https://chopra.com/articles/the-power-of-color

What Is Colour Therapy?: Colour Therapy Healing: http://www.colourtherapyhealing.com/colour-therapy/what-colour-therapy

Summertime Lemonades

     Summer is in full swing here in Central Florida. The sky is blue, the grass is green, and boy is it hot. This is the time of year for picnics, backyard barbeques, pool parties, and the consumption of large quantities of icy beverages. Most people go for either tea or lemonade in the summer, and I have a tendency to like unusual flavor combinations. So I decided to share with you some of my favorite lemonade recipes for the summer. There is one important thing to note when making lemonade. Adding lemon juice (or really any citrus) to hot water brings out the bitterness, so always add the lemon juice after any warm ingredients have already chilled. Who knows, you might even be able to lessen your honey/sugar by doing this.



1.   My husband loves watermelon in the summer, and what better way to cool down than to have your favorite summertime fruit in your lemonade? Maybe by adding some cucumber. So here is one of my favorite summertime lemonade blends.

Cucumber Watermelon Lemonade

2 medium Cucumbers, diced (with or without the peel)

roughly 2 cups Watermelon, seeded and cubed

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup) 

½ cup Honey

6 cups Water (1 cup hot, 5 cups chilled)

Instructions:
Combine the first 4 ingredients in a blender and blend well. While blending, heat 1 cup of water in a saucepan on the stove. Add in the honey and stir until dissolved. Remove from the heat and mix with 5 cups of chilled water to cool. Add the honey and water mixture to your blended ingredients. Mix well. Chill for 1 hour before serving. *Optional, try using Soda Water (or Seltzer Water) instead of the chilled water for a fizzy treat.




2.   Green Tea and Lemonade are a classic mix. Add in a bit of refreshing Mint and you have a great summertime drink!

Matcha Mint Lemonade

4 tsp dried Mint leaves (or 2 tsp fresh)

4 tsp Matcha

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

8 cups Water (4 boiling, 4 chilled)

Instructions:
On your stove, bring 4 cups of water to a boil. Add in honey and stir well to incorporate. Remove from heat and add in the mint leaves, matcha powder, and lemon zest. Whisk to incorporate, cover and chill in the refrigerator for about 30 minutes. Once this mixture has chilled, add in remaining ingredients and place back in the refrigerator for 1 hour before serving.


3.  I love lavender and how it helps all of us to relax. Lavender and lemonade are a summertime no-brainer for relaxation. But how about adding in a fruity punch by way of peaches? Mmm tasty.

Lavender Peach Lemonade

4 tsp Lavender flowers

2 very ripe Peaches, peeled and diced

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

8 cups Water (4 boiling, 4 chilled)

Instructions:
On your stove, bring 4 cups of water to a boil. Add in honey and stir well to incorporate. Remove from heat and add in the lavender flowers. Cover and allow to come to room temperature (about 30 minutes). Strain and pour over the diced peaches and lemon zest. Chill in the refrigerator for 30 more minutes. Add in the lemon juice and remaining water. Mix well and chill for 1 hour before serving. *Optional, for a spicy alternative, use 2 tsp fresh ginger in place of the 4 tsp lavender.



4.   Coconut is the flavor of the tropics. And what better way to spend our summers than at the beach? This lemonade is refreshing and helps us to imagine our toes in the sand, and the sound of the waves.

Coconut Kiwi Lemonade

4 Kiwis, peeled and diced

½ can Organic Coconut Cream (8oz)

the Zest of 1 Lemon 

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

6 cups Water (1 cup boiling, 5 chilled)

Instructions:
Combine first 4 ingredients in a blender and blend until smooth. On your stove, bring 1 cup of water to a boil. Add in the honey and stir to well to incorporate. Remove from heat and combine with 55 cups of chilled water to cool. Add the honey mixture to the blender and incorporate. Chill for 1 hour before serving. *Optional, use pineapple instead of kiwi for a Pina Colada Lemonade.


5.     I am not a big fan of grapefruit. That being said, there are some flavor combinations that I love that just happen to star this bitter citrus fruit. Grapefruit and Rose are one of those combinations. I can't seem to get enough of it. So I turned it into a summertime lemonade. Why not?

Grapefruit Rose Lemonade

2-3 teaspoons Rose Water (start small and add more if you feel the need)

2 cups Ruby Red Grapefruit Juice (about 3 large grapefruit)

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

6 cups Water (1 boiling, 5 chilled)

Instructions:
Combine first four ingredients and mix well. honey. Stir to incorporate. Remove from heat and add to 5 cups of chilled water. Once cool, combine with other ingredients and chill in the refrigerator for 1 hour before serving. *Optional, throw in a few teaspoons of dried rose petals just before serving.







     In any of these recipes, feel free to change the ingredients around. Play with different herbs and fruits. Try using pineapple juice, lemongrass tea, or hibiscus tea instead of lemon juice. Throw in a handful of fresh berries, or pomegranate seeds, to any of these recipes and see what happens. Have fun, play around, and let me know what you think below!

Beautyberry

     Here's a big surprise for everyone. My favorite color is purple. I know it's a shock and I can understand if you need to take a break and come back later to finish reading this post. However, since purple is my favorite color, I am drawn to purple plants. My favorite flowers are all purple, I adore plants that have purple leaves, and Beautyberry is super special to me because of the bright purple berries. I mean, just look at it, it's such a pretty plant!

     Luckily a variety of this awesome plant with such showy berries grows here in Central Florida, and has more uses than just good looks. Callicarpa americana is our variety, but there are over 140 different species world wide. Unfortunately, this plant is not commonly used in the West. Many Native American tribes used Beautyberry for several reasons, mostly medicinal in nature, however it's fallen out of use in the modern era.

     Many foragers have listed this plant as poisonous, however I have eaten it as a trail-side snack for years without any problems. It's possible that this stigma comes from one of the Native American uses for the leaves. Certain tribes would use the leave as a fish poison, stunning the fish so that they could be more easily caught. I don't consume the leaves, I just eat the berries even though the raw berry is fairly flavorless and kinda mealy. However, Beautyberry is known to make a great jelly. One of my favorite foragers, Green Deane, made a video that shows the plant and jelly. Check it out here. Authentic Florida also has a great and easy recipe for Beautyberry Jelly here.

Medicinal Uses:

Common Names- Beautyberry, American Beautyberry

Parts Used- The whole plant.

Summary of Actions- Antibacterial, Antiviral, Astringent, Antifungal, Anti-inflammatory, Antioxidant, Diuretic (root bark),

Traditional Chinese Medicine- Known as Zi Zhu in TCM, Beautyberry has quite a few traditional uses. Astringent and cooling, this herb is useful to help treat bleeding in the lungs and stomach. It also helps to clear toxins, particularly in the case of skin problems. Beautyberry is also a common treatment for rheumatism.

Antibacterial- The bark of various species of Beautyberry has been tested, in numerous studies, for antibacterial activity. Many of these tests show that Beautyberry bark is antibacterial in nature, and even targets certain strains of bacteria such as Methicillin-resistent Staphylococcus aureus (MRSA), Bacillus cereus, Salmonella typhimurium, and many strains of cyanobacteria (blue-green algae).

Antiviral Activity and Malaria- Native American practices used Beautyberry in sweat lodges to help reduce fevers and treat malaria. Modern practices also use Beautyberry to treat herpes simplex. A handful of studies have been done to confirm that Beautyberry extracts may actually prevent the replication of herpes simplex and polio viruses.

Antifungal- In Mexico, extracts from Beautyberry leaf are used to treat certain fungi harmful to plants. However it has also shown promise in helping treat certain yeast infections caused by Candida albicans.

Antioxidant Activity- Though the berries don't have much of a flavor raw, quite a few nutrients are present. Among the nutrients found in Beautyberry berries, there are a number of antioxidants. Several studies have also shown proof that Beautyberry extract has both direct and indirect antioxidant activities, which helps reduce inflammation and prevent oxidative stress.

Insect Repellant- My favorite use for Beautyberry leaf is as an insect repellant. Just crush the leaf and rub it on your body, clothes, and hair. Some people even wear the leaves in a hat band, or tucked into any number of crevices in their clothing. You can also use Beautyberry essential oil. This seems to work best on mosquitoes and fire ants. In the case of ticks, most ticks do stay away, but not all ticks do. It's advisable to still perform tick checks after spending long stretches of time outside. This herb is so good at this particular job that many tests have shown it being more active than DEET at repelling insects.

Contraindications and Warnings- Some people believe this plant is poisonous, however that belief may come from a Native American use for the leaves, as a fish poison. I have personally snacked on the berries for years and never had any adverse effects. However, allergic reactions might occur in some individuals.

     I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for one of my favorite plants, Beautyberry. If you have any questions or comments, please leave them below.

Refrences:

American Beautyberry: Medicinal Herbs: http://www.naturalmedicinalherbs.net/herbs/c/callicarpa-americana=american-beautyberry.php

American Beautyberry: USDA Plant Guide: https://plants.usda.gov/plantguide/pdf/cs_caam2.pdf

Beautyberry- Jelly On A Roll: Eat The Weeds: http://www.eattheweeds.com/beautyberry-jelly-on-a-roll/

Beautyberry's Powers Go Beyond Good Looks: Chron: https://www.chron.com/life/article/Beautyberries-powers-go-beyond-good-looks-3831149.php

Callicarpa (Beautyberry): Piedmont Master Gardeners: https://piedmontmastergardeners.org/article/callicarpa-beautyberry/

Japanese Beautyberry (Zi Zhu): Comprehensive Service of Traditional Chinese Medicine (TCM) from China: http://www.tcmtreatment.net/plus/view.php?aid=951

Natural Insect Repellant: Beautyberry Banishes Bad Biting Bugs: Mother Earth News: https://www.motherearthnews.com/nature-and-environment/beautyberry-natural-insect-repellent-zmaz09amzraw

The Health Benefits of Beautyberry: Healthy Benefits:https://healthybenefits.info/the-health-benefits-of-beautyberry/

The Health Benefits of Callicarpa L. in Traditional Chinese Medicine: ub Med: https://www.ncbi.nlm.nih.gov/pubmed/23313870

What's a Beautyberry? 10 Intriguing Benefits & Uses Studied: Superfoodly: https://www.superfoodly.com/beautyberry/

5 Herbs to Grow Inside

     There are many wonders that modern technology has given us. We have the world at our fingertips, and an easy way to travel. But in the South, and especially here in Florida, there's one modern miracle that makes life so much easier this time of year, air conditioning. A/C makes summertime in Florida livable. Unfortunately the air quality inside most of our homes is pretty horrible. We use chemicals in everything, and all of those chemicals effect our air quality. Since we are spending so much more time inside to beat the heat, what can we do to clean our air and make life a little more pleasant? Plants! Bring the herb garden inside! That way you have easy access to herbs you love to use, and they help to filter your air. Here's a list of 5 of my favorite herbs to grow inside and why they're so awesome!

1. Aloe Aloe Vera

Aloe is a plant that I use almost every day. I make quite a few hair and skin products using aloe gel, I use the whole leaf to reduce inflammation, and I even drink aloe water. It has a number of amazing health properties and I could go on and on and on. In fact, one of my first posts on this page was all about aloe. It's easy to take care of as long as you keep it well drained and it helps to filter out formaldehyde, which is commonly found in carpets, rugs, and furniture.

2. Rosemary Rosmarinus officialis

Rosemary might be a little tricky to grow inside, especially if you're new to gardening (this page has some great tips). However, it's well worth the effort. Not only does it help to purify the air, but it releases essential oils from it's leaves. These oils actually improve cognitive function. They help improve memory, protect the brain from free radicals, and they help keep your house smelling great. Plus, whenever you need some rosemary for that special recipe, it's just a few feet away!

3. Mint Mentha spp.

Mint is another herb I tend to use a lot. It helps improve the flavor of quite a few teas, tastes great in salad, improves digestion, and smells great. However, when you plant it, it will take over EVERYTHING. So I always make sure it's in a container, inside or outside, and I never plant it with other plants. I used to have a decent sized container that had 7 different varieties of mint, from pineapple mint to chocolate mint. However, the chocolate mint slowly took over and now I just have a large container of that. Lessons learned. But it's still a great plant to grow inside. It works well to filter air, but it also makes the air easier to breathe for those with weak lungs.

4. Lavender Lavandula angustifolia

Lavender is one of my favorite plants to grow indoors. It keeps the house smelling fresh and clean, repels insects, helps reduce anxiety, improves sleep, and is one of my favorite scents. However there are a few people who are allergic, and if you have cats make sure to keep it in a place your kitty won't get to. Cat's livers cannot process the lavender very well and may not cause immediate reactions, but over time the build up can cause liver damage. However, keep in mind that lavender LOVES sunlight and well drained, not very rich, soil. Windowsills are a great place for lavender to go.

5. Rose Geranium Pelargonium graveolens

There are over 200 different species of geranium, and they are all great air purifiers and easy to care for. I prefer to grow Rose Geranium, however, because it's also a great tea for diabetics, it lowers blood glucose levels fairly quickly. All geraniums also repel insects and can survive without water for up to 2 weeks. Rose Geranium also smells very similar to roses, so it's a great way to get a beautiful, floral scent in your home without having to resort to chemical heavy scents. The more sunlight it has, the more it blooms, the more fragrance you'll notice. It also helps filter out, not just chemicals, but also bacteria from the air. So if your family is prone to infections, invest in some Rose Geranium plants.

Fermented Coleslaw

     This is the time of year for picnics! It's absolutely gorgeous outside, school's out, and living in Florida means that I'm within a few hours drive of some of the most beautiful natural springs and beaches. Coleslaw is a staple in almost every summertime Southern gathering, from picnics to cookouts. What better way to enjoy the summer? I actually have a handful of coleslaw recipes I tend to cycle through, and I figured that I'd share a few of them with you.

     A few years ago, I started fermenting every vegetable I could get my hands on. Some turned out amazing, and others needed work. However the most consistent ferments I made were cabbages and root vegetables. I love cabbage, but we all know how wonderful raw cabbage can be for our digestion. So I thought, why not make my coleslaw with fermented cabbage to ease the digestive process? It worked so well that I have not looked back, and keep coming up with new fermented coleslaw recipes. 

But why ferment at all? 

     There are more bacterial cells in our bodies than there are our own cells.  These bacteria are considered to be our microbiome (https://en.wikipedia.org/wiki/Microbiota).  A healthy microbiome can improve immunity, metabolism, sustains the gastrointestinal tract, supports healthy mood and brain functions, aids in proper nutrient production and absorption, as well as helping maintain healthy weight.  Eating fermented foods is one of the easiest ways to balance your microbiome.  When your microbiome is unbalanced, a number of health issues can easily develop, including depression and digestive conditions.  This is especially important after a prolonged illness and after taking antibiotics. 


The Fermented Veggies:
     Here is a recipe for fermented cabbage and other veggies to use in a slaw recipe. If you want to make a broccoli slaw instead of a traditional cabbage slaw, just use 6 cups of peeled and julienned broccoli stems in place of the green cabbage, and reduce the red cabbage by half.

Fermented Cabbage for Slaw

½ medium Green Cabbage, very thinly sliced (about 4 cups)

½ medium Red Cabbage, very thinly sliced (about 4 cups)

2 medium Carrots, peeled; julienned or grated

1 medium Onion julienned or grated

About 6 cups Distilled Water

About 4 ½ tablespoon Sea Salt

Mix together all the freshly cut vegetables and lightly salt as you pack them into a glass container (or a few mason jars). Mix the water and salt together until the salt is fully dissolved. Pour over the vegetables, leaving about ½ inch of space at the top but making sure to completely cover the veggies (if you need more of the salt water mixture, for every 1 cup of water use ¾ tablespoons of salt). Place the lid(s) on the container(s) and place in a cool dark space. Allow to sit for 3-6 weeks.

The Basic Slaw:
     Here's the basic slaw recipe I use. It's a traditional creamy Southern slaw.

Fermented Coleslaw

For the Dressing:

½ cup Mayonnaise (or vegan mayonnaise)

½ tablespoon Honey (or agave)

¼ teaspoon Celery Seeds

½ teaspoon Salt

¼ teaspoon Cayenne

¼ teaspoon freshly ground Black Pepper

1 cup Fermented Cabbage for Slaw (see above recipe), strained

Whisk mayonnaise, honey, celery seeds, salt, and pepper in a large bowl to combine. Add fermented cabbage to dressing and toss to coat. Feel free to add more mayo and spices if needed. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.


The Quick Fix:
     Fermenting the traditional way does take some time. If you want a probiotic coleslaw that can be made in 1 afternoon, try this Kombucha Slaw.

Kombucha Slaw

For the Slaw:

½ medium Green Cabbage, very thinly sliced (about 4 cups)

½ medium Red Cabbage, very thinly sliced (about 4 cups)

2 medium Carrots, peeled; julienned or grated

1 medium Onion julienned or grated

For the Dressing:

1 cup Mayonnaise (or vegan mayonnaise)

¼ cup Kombucha (the more vinegar-like flavor the better)

1-2 tablespoons Honey (or agave)

1 tablespoon Celery Seed

Salt, Pepper, and Cayenne to taste

In one bowl, mix together the vegetables. In a second bowl, whisk together remaining ingredients. Pour dressing over vegetables and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.

Something Kinda Sweet:
     I have always enjoyed playing around with traditional recipes. This coleslaw was inspired by an Apple Fennel slaw I had at a local restaurant once. I'm not really a fan of fennel, but it was super tasty. So the next time I made coleslaw I added apples and created my own, fennel-free, version of that Sweet and Sour Slaw.

Sweet and Sour Slaw

For the Dressing:

½ cup Plain Greek Yogurt (or vegan alternative)

¼ cup Mayonnaise (or vegan mayonnaise)

3-4 tablespoons Honey (or agave)

1 teaspoon Black Pepper

½ teaspoon ground Mustard

½ teaspoon Poppy Seeds

Salt to taste

For the Slaw:

2 cups Fermented Cabbage for Slaw (see above recipe), strained

2 firm Apples (sweet red or yellow apples work best, but you can use green apples for a more tart flavor), cored and julienned

1 Celery Stalk, thinly sliced or grated

¼ cup Raisins

In one bowl, combine yogurt, mayo, honey, pepper, mustard, and poppy seeds. Whisk well to combine. In another, larger, bowl, combine remaining ingredients. Pour dressing over vegetables and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.
   

Avocado and Garden Fresh Veggies:
     This recipe uses mashed avocado in place of mayonnaise. However, the best part is the ability to use whatever veggies you want in the fermented veggies mix, this is a great way to use any veggies your garden may have produced in excess. This is also great made with Zucchini and Summer Squash.

Avocado Garden Slaw

For the Fermented Veggies: 

(follow the same instructions as with the Fermented Cabbage for Slaw recipe above but use these ingredients)

2 cups Cabbage or Brussels Sprouts, thinly sliced

About 6-8  Raddishes, julienned or grated

2 medium sized Golden Beets, julienned or grated (or any other beet, but the golden beets won't change the color of your slaw)

1 medium Carrot, peeled; julienned or grated

1 medium Onion julienned or grated

About 4 cups Distilled Water

About 3 tablespoon Sea Salt

For the Dressing:

1 cup Avocado, pureed

1 tablespoons Honey (or agave)

1 teaspoon Black Pepper

½ teaspoon ground Mustard

½ teaspoon Fresh Garlic, minced

Salt to taste

Fresh Veggies:

1 cup Sugar Snap Peas, thinly sliced

1 cup Kale (or other fresh green), thinly sliced

1 cup Swiss Chard Leaves, thinly sliced

Go ahead and slice up those stalks and add them as well (or not, your choice)

1 Celery Stalk, thinly sliced or grated

     

Strain the fermented veggies and add in the fresh ones. In a different bowl, combine dressing ingredients and mix well (this might work even better in a food processor or blender). If the dressing is a bit thick, add in a bit of the liquid you strained from the fermented veggies. Combine both mixtures and toss to coat. Cover and chill until ready to serve, overnight is best but a minimum of 2 hours.




     I hope you enjoy these Coleslaw recipes!  If you have any questions or comments, please leave them below!

Oregano

     School's out. We all know what this means. It's Family Vacation Time! This is the time of year for people to travel, and come home with the “crud.” From “cruise crud,” to the generic “I traveled to a different country and came back sick,” or even “I went swimming in a strange body of water and now I don't feel very good.” We all deal with these things when we travel. Between the stress of travel helping to lower our immunity, and being introduced to unfamiliar pathogens, most of us are familiar with the concept of being sick after our vacations. So I figured that I'd help you out and introduce you to a common herb that can prevent a lot of travel illnesses.

     Most of us are familiar with Oregano, Origanum vulgare, from a culinary standpoint. It's always been one of those herbs I cook with on a regular basis. Which is awesome because it helps protect us from some of the toxins created during the cooking process. However, it's also a valuable herb in my medicine cabinet. Oregano is a member of the Lamiaceae family (also known as the Mint family) which also includes a wide variety of other, common, culinary and medicinal herbs. This was the first plant family I ever learned to identify in the wild. Which is a very useful skill to have as every plant in this family (that I am aware of at least) is edible and useful for a few common ailments (typically upper respiratory and digestion related).

Medicinal Uses:

Botanical Name and Common Names-

The botanical name is Origanum vulgare. Common names include Oregano, Origano, Common Oregano, Garden Oregano, Wild Marjoram, Winter Marjoram, Mexican Mint, and Wintersweet.

Summary of Actions-

Oregano is anti-inflammatory, antifungal, antibacterial, antimicrobial, antiseptic, antiviral, antispasmodic, antioxidant, diaphoretic, expectorant, rubefacient, bitter, carminative, emmenagogue, and diuretic.

Nutritional Profile-

1 teaspoon of dried oregano contains: 5 calories, 0.8 grams (g) of fiber, 29 milligrams (mg) of calcium, 0.66 mg of iron, 5 g of magnesium, 0.09 mg of manganese, 23 mg of potassium, 0.33 mg of vitamin E, 11.2 micrograms (mcg) of vitamin K, and trace other vitamins and minerals including folate and vitamin B6.

Traditional Chinese Medicine (TCM)-

Called Tu Yin Chen in the TCM world, Oregano is used quite often to help with colds, fevers, vomiting, diarrhea, jaundice, and malnutrition in children. It's known to help promote qi circulation, clear heat, and expel wind. Especially useful to clear wind-heat.

Ayurveda-

Oregano, known as Sathra in Ayurvedic Medicine, enhances pitta deficiency and reduces kapha and vata excess.

Essential Oil-

All the benefits of oregano as an herb can also be had from the essential oil, as essential oils are super concentrated versions of their corresponding herb. However, oregano essential oil is among one of the strongest essential oils I tend to personally use. This is the easiest form of oregano to take with you on long trips, and it's safe to take internally as long as it's diluted. You can also use it in a salve, lotion, or liniment for skin disorders, as an insect repellant, and to help stop the itch of insect bites. It's also a great essential oil to add to a diffuser, especially during cold and flu season.

Upper Respiratory-

Not only does Oregano have a mild anti-viral effect, it also is antiseptic, anti-inflammatory, and helps to eliminate toxins. This makes it a must have during cold and flu season. Just a few drops of oregano essential oil in water or orange juice helps to soothe a sore throat and reduce the symptoms of the common cold. Preparing a tea with oregano leaves can help relieve the symptoms of a severe cold in 5 days, when drank 2-3 times a day.

Immune System-

Two of the active constituents found in this herb is rosmarinic acid and thymol. Both of these constituents are strongly antioxidant and help to boost the immune system.

Digestion-

Oregano's carminative properties help improve digestion and reduce flatulence. It's also packed full of fiber, which helps aid in the digestive process, as well as increase nutrient absorption.

Heart Health-

Oregano contains omega-3 fatty acids which help to improve heart health. That, along with it's anti-inflammatory properties, helps to reduce inflammation in the cardiovascular system, balance out cholesterol levels, prevent heart attack, prevent atherosclerosis, and prevent stroke.

Antibacterial and Superbugs-

Oregano has some amazing antibacterial properties. This herb has been shown to help protect against a wide range of bacteria that can affect the skin, gut, sinuses, lungs, and many other areas of the body. t's even been shown to be effective against quite a few superbugs (https://newsinhealth.nih.gov/2014/02/stop-spread-superbugs), including MRSA. It also stimulates the immune system, resulting in an increase of the production of white blood cells, which also makes for a faster recovery.

Anti-Inflammatory-

Carvacrol, one of the constituents present in oregano, has been shown to be a major inflammation reducer. There are a number of studies being done to test how good oregano oil is at reducing inflammation in various parts of the body. Some of the more positive results involved inflammation in the colon.

Yeast Infections, Parasites, and Food Borne Illness-

Oregano has amazing antifungal and anti-parasitic properties, as well as antibacterial ones. It helps get rid of athlete's foot and nail fungus. It's also been shown to be super effective against yeast infections caused by Candida. It's also effective against Listeria monocytogenes, a common food borne illness.

Menstrual Cramps-

Oregano actually helps ease the pain of menstrual cramps. It also helps to regulate normal menstrual cycles and relieve the negative effects of menopause. Just drink a tea made from the leaves (or chew on some fresh leaves) twice a day.

Insect Repellant-

Rubbing fresh oregano leaves on exposed skin can actually help repel insects such as mosquitoes. You can also add a drop or 2 of the essential oil to any body spray to achieve the same effect.

Cautions and Warnings-

Some people who are allergic to mint may experience a mild reaction from oregano. Large doses of oregano and oregano essential oil may cause stomach discomfort. The essential oil can also interfere with the body's ability to absorb iron, so pregnant women and anemic people should avoid use of oregano essential oil. Never use an essential oil on your skin without first diluting it.

I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for oregano, other than as a great way to flavor your food. If you have any questions or comments, please leave them below.

Refrences:

7 Wonderful Oregano Benefits: Organic Facts: https://www.organicfacts.net/health-benefits/oregano.html

9 Science-Based Health Benefits of Oregano: Natural Food Series: https://www.naturalfoodseries.com/9-health-benefits-oregano/

11 Amazing Benefits of Oregano Essential Oil: Organic Facts: https://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-oregano-essential-oil.html

Oregano: Chinese Nutrition: http://chinesenutrition.org/view_image.asp?pid=607

Oregano: Dig Herbs: http://www.digherbs.com/oregano.html

Oregano: Herbal Encyclopedia: https://www.cloverleaffarmherbs.com/oregano/

Oregano: Indian Mirror: http://www.indianmirror.com/ayurveda/oregano.html

Oregano: Krista's Herbarium: https://kristasherbarium.com/2017/06/28/all-things-green/

Oregano Essential Oil: Ayurvedic Oils: http://ayurvedicoils.com/tag/ayurvedic-health-benefits-of-oregano-oil

Oregano Herb- Benefits, Uses, and Side Effects: Herbal Supplement Resource: https://www.herbal-supplement-resource.com/oregano-herb.html

Oregano Herb Profile: Wellness Mama: https://wellnessmama.com/8409/oregano-herb-profile/

Oregano Oil Benefits for Infections, Fungus, & Even the Common Cold: Dr. Axe: https://draxe.com/oregano-oil-benefits-superior-prescription-antibiotics/

Oregano, the Wonder Herb in Ayurveda: Ayurvedic Talk: http://www.ayurvedictalk.com/oregano-the-wonder-herb-in-ayurveda/1650/

Origanum Vulgare: The Naturopatic Herbalist: https://thenaturopathicherbalist.com/herbs/m-o/origanum-vulgare/

Pack This! 4 Natural Remedies for Travel Ailments: Calculated Traveller: https://www.calculatedtraveller.com/blog/4-natural-remedies-for-travel-ailments/

Six Ayurvedic Herbs Every Doctor Should Know: Holistic Primary Care: https://www.holisticprimarycare.net/topics/topics-o-z/traditions/1137-six-ayurvedic-herbs-every-doctor-should-know.html

What Are the Health Benefits of Oregano?: Dr. Mercola: https://articles.mercola.com/sites/articles/archive/2014/02/01/oregano-health-benefits.aspx

What Are the Health Benefits of Oregano?: Medical News Today: https://www.medicalnewstoday.com/articles/266259.php

Top 21 Oregano Essential Oil Uses and Benefits You Must Know: Up Nature: https://www.up-nature.com/blogs/news/top-21-oregano-essential-oil-uses-and-benefits-that-you-must-know

Tu Yin Chen: American Dragon: http://www.americandragon.com/Individualherbsupdate/TuYinChen.html