Every condiment or body care product can be replaced with a homemade alternative.

Okay, so it takes a little effort to make these products. You may have to combine a few things and find jars or bottles to hold your finished products. But in the end, anything you whip up will be a healthier choice than any product you are likely to find on a store shelf.

If you need a little inspiration to get motivated, just read the labels on your current store bought items or check out their price tags! Why not see if you can make a better, cheaper alternative?

Related: How to Read Food Labels and Avoid Toxic Ingredients

For many of us, the idea of getting back to the basics and only eating real food seems relatively easy. We can toss out packaged muffin mixes, frozen dinners, and canned goods in favor of real, fresh produce, but what about condiments? If you want real, healthy food, the only solution is to make our own.

1. Ketchup

Heinz ketchup has the following ingredients: tomato concentrate from red ripe tomatoes, distilled vinegar, high fructose corn syrup, corn syrup, salt, spice, onion powder, natural flavoring. Corn syrup is bad for you even if it doesn’t come from genetically modified corn. And what is natural flavoring? The FDA defines natural flavoring as follows:

The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional. Natural flavors, include the natural essence or extractives obtained from plants listed in subpart A of part 582 of this chapter, and the substances listed in 172.510 of this chapter.”

That’s real clear, isn’t it? A quick search of the web shows many recipes for ketchup, both slow cooker recipes, and the instant variety. Here is one of our sugar-free favorite ketchup recipes.

Homemade Ketchup by Cupcakes and Kale

Ingredients:

• 6 ounce can tomato paste
• 1/4-1/2 cup apple cider vinegar (see Note*)
• ½ teaspoon salt
• ½ teaspoon dried oregano
• ½ teaspoon cumin
• 1/8 teaspoon pepper
• 1 teaspoon mustard powder

See Homemade Ketchup for easy instructions

2. Mayonnaise

Hellman’s brags about their product on their website, saying, “America’s #1 Mayonnaise is made with real*, simple ingredients: eggs, oil, and vinegar.” That statement leads one to believe those are the only ingredients. However, the ingredients list also includes salt, sugar, Calcium Disodium EDTA (a preservative), and natural flavors, (see above).

Healthy Homemade Mayonnaise by Wellness Mama

Ingredients

• 4 egg yolks at room temperature
• 1 Tbsp lemon juice or apple cider vinegar
• 1 Tsp regular or Dijon mustard (or ½ Tsp dried mustard)
• Salt and pepper
• 2/3 cup olive oil
• 2/3 cup coconut oil (warm) or other healthy oil (macadamia works well)

See Healthy Mayonaise for instructions

3. Salsa

It’s always nice to see a recipe on the Allrecipes site made with fresh vegetables without bad ingredients!

The Best Fresh Tomato Salsa by Allrecipes

Ingredients

• 3 cups chopped tomatoes
• 1/2 cup chopped green bell pepper 1 cup onion, diced
• 1/4 cup minced fresh cilantro
• 2 tablespoons fresh lime juice
• 4 teaspoons chopped fresh jalapeno pepper (including seeds)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground black pepper

See Best Fresh Tomato Salsa for Instructions

• Stir the tomatoes, green bell pepper, onion, cilantro, lime juice, jalapeno pepper, cumin, salt, and pepper in a bowl.
• Serve.

4. Salad Dressing

My favorite salad dressing is a recipe created by Michael Edwards, Editor-in Chief of Organic Lifestyle Magazine, aptly named, My Balsamic Salad Dressing Recipe. Don’t make a weak excuse for a salad with 2 to 5 ingredients. Go all the way and include 15-20 veggies and make the most of a daily salad habit.

I make salads with spinach, arugula, collard greens, rainbow chard, beet greens, spring mix and cilantro as the base greens. I also add leeks, red onions, red cabbage, cucumbers, and red bell pepper.  Next, we add what we call “the shreds” – though I prefer to spiralize mine – grated beet root, grated carrots, grated zucchini, and grated daikon radish. Then I add more toppings: pomegranate seeds, raisins, sesame seeds, ground papaya seeds, avocado, and fresh chopped garlic. You can add eggs (soft or hard boiled), feta cheese (preferably raw, preferably sheep), extra turmeric, or olives, if so inclined. I also add various other seeds such as flax seeds, sunflower seeds, pumpkin seeds, walnuts, etc. (Walnuts go particularly well with feta cheese.)

Balsamic Salad Dressing Recipe – Organic Lifestyle Magazine

To make my salad dressing, I start with equal parts oil and vinegar (keep in mind that both olive oil and balsamic vinegar have a lot of imitators).

Ingredients

• 3/4 cup of flax seed oil
• 1/4 cup of coconut oil
• 1/2 cup of balsamic vinegar
• 1/2 cup of apple cider vinegar
• 6 tablespoons turmeric
• 1 table spoon basil
• Two teaspoons unrefined sea salt
• Two teaspoons fresh ground pepper
• Two tablespoons Dijon mustard

Instructions

Mix well in bowl or blender. Keep in the refrigerator. Check out our salad recipe.

5. Cranberry Lemonade

By now we all know that sodas are either full of sugar or full of toxic artificial sweeteners. What is a healthy alternative? We recommend cranberry lemonade.

Sugar-Free Cranberry Lemonade

Ingredients

• Safe, clean, spring water or distilled water
• 1 cup of unsweetened, organic cranberry juice, not from concentrate
• 3 fresh, organic lemons
• Liquid stevia
• Liquid cayenne

Instructions

If possible, use a glass gallon jar.

• Fill the jar to about 85% capacity with spring water (or distilled water).
• Squeeze the lemons and pour the juice into the water.
• Add cranberry juice.
• Add stevia and add cayenne to taste.

The amount of cayenne used is up to you, but the more the better.

6. Nutrition Powder

Once again, you can buy nutrition powder from many sources with a wide range of quality and price. Did you know you could make your own? Doc Shillington shares his recipes, including his recipe for Total Nutrition Powder. (Click on the link to get more information about the ingredients.) I like to buy from Rose Mountain Herbs to get the best organic ingredients. I’ve learned from experience to mix this up outside in a big deep pan. If you don’t, your kitchen may end up covered in a layer of fine dust. And you may want to use a dust mask as well. If you don’t want to make your own, you can also purchase Doc’s Total Nutrition Powder through Green Lifestyle Market.

Total Nutrition Formula Recipe

With this recipe, a “part” means a measurement by volume and not weight. What volume you use is up to you. All ingredients should be organic or wildcrafted.

Ingredients

• 1 part Alfalfa Grass Powder
• 1 part Barley Grass Powder
• 1 part Wheat Grass Powder
• 1 part Norwegian Purple Dulse Seaweed Powder
• 1 part Beet Root Powder
• 1 part Spinach Leaf Powder
• 1 part Rosehips Powder
• 1 part Orange Peel Powder
• 1 part Lemon Peel Powder
• 1 part Astragalus Powder
• 1.5 parts Spirulina Green Algae
• 1.5 parts Chlorella Broken Cell Algae
• 5 parts Yeast Flakes
• 5 parts Yeast Powder

Instructions

• Combine all ingredients.
• Mix thoroughly.
• Store in glass jars away from heat and light.

Yeast (both the flakes and the powder) must be non-active saccharomyces cerevisiae nutritional yeast fortified with B12, which is safe for people with Candida albicans.

Body Care

Sure, we know that anything we ingest or inhale is taken into the body. But many people do not realize that whatever touches the skin is absorbed into our body as well.  Personal care products – lotions, salves, deodorants, shampoos, soaps, and perfumes as well as toothpaste should be organic. Instead, too many of us are blindly trusting the FDA to protect us while we cover our bodies in toxic solutions known to cause cancer and endocrine disruption. Once again, we should make our own organic, toxin-free products.

7. Toothpaste

Remember what we used to do when we ran out of toothpaste? Yes, baking soda and salt is a great alternative to toxic toothpaste! Just make sure the baking soda is aluminum free and organic.

Here’s a simple basic recipe that can be altered in many ways.

Simple Natural Toothpaste Recipe

Ingredients:

• Equal parts of coconut oil and baking soda
• Add essential oil to taste
• Add stevia (if desired) to taste
• Add a pinch of sea salt

Instructions

Conbine ingredients, mix well, dab on the to the bristles and brush your teeth.

If you have some oral health issues that need addressing, we’ve got more recipes and infromation for you, see “related.”

If you’re looking for a great place to buy ingredients, check out Mountain Rose Herbs.

Related:

• Heal Cavities, Gum Disease, Naturally with Organic Oral Care – Toothpaste recipes included
• Three Homemade Toothpaste Recipes – Better Oral Health for Less Cost
• Still Have Candida? How Mercury Fillings Cause Candida Overgrowth
• Mercury Fillings, Root Canals, Cavitations – What You Need to Know

8. Deodorant

All Natural Deodorant Recipe DIY

Ingredients:

• 5 tablespoons unrefined coconut oil
• 5 tablespoons pure cocoa butter (no additives)
• 3 tablespoons of aloe vera juice
• ½ cup baking soda and/or arrowroot
• ¼ cup witch hazel extract
• 4 drops tea tree oil
• 5 drops of lavender essential oil

9. Lotion

The following is only one of the lotion recipes for Wellness Mama. Check out the link below for more alternatives.

Aloe Lotion – Wellness Mama

Ingredients

• 1 cup aloe vera gel
• 1 teaspoons + 1 Tablespoon beeswax pastilles
• 1/2 cup Almond oil or Jojoba oil (or any other liquid oil)
• 1 teaspoon Vitamin E oil (optional)
• 1 tablespoon Shea Butter (optional)
• Essential oils of choice – I like 10 drops of Geranium and 5 drops of lime

Instructions

• Melt the beeswax, almond oil (or other liquid oil), and shea butter (if using) in a double boiler or glass bowl over a pan of water.
• Remove from heat and pour into a blender or mason jar (if using an immersion blender).
• Let cool to room temperature. You want it to be room temperature and just barely starting to harden around the edges. This will help make sure that the lotion emulsifies correctly.
• Add the vitamin E (if using) and any essential oils.
• Start blending on low using a blender or immersion blender. Very slowly, start adding the aloe vera gel until incorporated. Use a spatula to wipe down the sides and re-blend a few times until fully incorporated.
• Store in a glass jar in the fridge for up to six weeks.

More Aloe Lotion from Wellness Mama

10. Shampoo

You can stop using shampoo altogether. If necessary, you can rinse (wash) your hair with baking soda followed by vinegar. Or you can make many shampoos yourself.  Try this one for dry, damaged hair. See the link below for more recipes.

Organic Shea Butter Shampoo Recipe

Ingredients

• Liquid castile soap – 200 ml. (about 7 ounces)
• Organic shea butter – 15 ml. ( ½ ounce)
• Lavender essential oil – 8 to 10 drops
• Sodium bicarbonate – 1(1/2) teaspoons
• Distilled water – 50 ml. (about 2 ounces)

Instructions

• Melt solid shea butter by placing it over boiling water. Let it cool to room temperature.
• Mix water with sodium bicarbonate to make a solution.
• Pour this solution into liquid castile soap. Stir for a few seconds. Avoid forming too much foam.
• Add melted shea butter.
• Add lavender essential oil to the bowl.
• Blend everything together.

Check out our shampoo article for addition shampoo recipes.

When you try out these recipes, please leave a comment and tell us what you think. And don’t hesitate to share your own recipes!

Recommended Reading:

• Sustainable DIY Laundry Solutions: The Secrets Detergent Companies Don’t Want You To Know
• How To Make Natural Body Butters That Actually Moisturize Your Skin
• How to Regrow Your Favorite Herbs and Save Lots of Money
• Make Chocolate Healthy Again: Fast and Easy DIY Homemade Chocolate
• How to Use Vinegar and Baking Soda to Clean Your Home

Sources:

• Heinz Ketchup
• CFR – Code of Federal Regulations Title 21 – FDA
• Hellman’s Products
• Hellmann’s, To Go Real Mayonnaise
• 80% Raw Food Diet – Organic Lifestyle Magazine
• Inexpensive, Easy Detox – The One Gallon Challenge – Organic Lifestyle Magazine
• Total Nutrition – Make Your Own Homemade Multivitamin and Mineral Formula – Organic Lifestyle Magazine
• Heal Cavities, Gum Disease, Naturally With Organic Oral Care – Toothpaste Recipes Included- Organic Lifestyle Magazine
• Reverse Cavities And Heal Tooth Decay With These 5 Steps – Healthy Life Style
• Luxurious Homemade Lotion Recipe – Wellness Mama
• Five DIY Organic Shampoo Recipes for Beautiful Hair –Organic Lifestyle Magazine

The culinary use of edible flowers is not a recent trend; it can be traced back thousands of years to the Greeks, Romans, and Chinese. Flowers were traditionally incorporated into many various cuisines –from Asian and East Indian to European, Victorian English, and Middle Eastern. Think of the lush rose petals in Indian food and the bright squash blossoms in the Italian meals.

Edible flowers fell out of grace, but they are making a huge come-back, not only as a fancy garnish, but also as an effective seasoning. Of course, flowers are not everyone’s cup of tea when it comes to cooking. The secret is to learn to pick the right ones and to combine them properly with other ingredients.

The buds and blooms of different plants offer a wide range of flavour, colour, and a tinge of whimsy. Some are irresistibly fragrant and tasty, others are spicy and sharp. Some are lemony or weedy while others are floral or herbaceous. The rich palette of taste and colour make edible flowers a perfect addition to almost every dish. Spruce up the regular meal with these surprisingly delicious blooms.

Not All Flowers Are Edible

Not every flower that you have in your garden is edible. Even though the buds may not be poisonous, they don’t all taste good! Luckily, most of the blooms of fruits, veggies, and herbs work just as great as their fully-grown counterparts.  It’s advisable to consume only plants that have been grown without pesticides or with such that are suitable for edible crops. If you buy flowers from expert gardeners, a nursery or garden centres, check to see if they are labelled as edible. Make sure you are not allergic to a certain type of plant before you use it. That said, here are a couple of tips on how to harvest and store your edible flowers.

• Pick the blooms and buds just before you use them for the best flavour
• Harvest during the cool of the day, after the dew evaporates
• Brush off any soil and remove any insects hiding within
• Wash the flowers gently and let them air-dry over a paper towel
• If not used right away, keep them in the fridge for no longer than 10 days
• They can be dried, frozen or preserved in vinegar or oil

Some Flowers You Can Grow and Eat

You can choose from a variety of annuals, biennials, and perennials that will look gorgeous in your garden and will add unique taste to your meals. Planting some of these flowers can introduce benefits both to your garden and your cooking routine. If you are looking for your next gardening projects, here are a couple of ideas you might want to consider:

Nasturtium

There are many reasons to consider planting nasturtium in your garden. These vibrant and versatile annuals serve a double duty – as an exquisite culinary delight and as a natural pest control. The sun-loving greenery will bloom from midsummer until the first frost. Its peppery tasting flowers can be added to fresh salads or used in your favourite pesto recipe. You can also skip the mustard, and stuff the spicy petals into your sandwiches with creamy cheese and sliced tomatoes.

Squash Blossoms

These are probably some of the most widely used edible flowers, especially in the Italian cuisine. Squash blossoms are the flowers of the late-season pumpkins, zucchini, summer squash, and winter squash. The orange and yellow buds can be used raw in a salad or stuffed with cheese. They taste like a more delicate version of squash and can be fried or cooked with creamy rice.

Dill

Dill offers remarkable benefits for both your health and your garden. It contains enzymes that help reduce the free radicals and carcinogens in the human body. Plus it prevents bone loss and has anti-bacterial properties. According to the gardening experts, the blossoms can attract pollinators and beneficial insects into your backyard. The flowers have light dill flavour and are usually added to jars with cucumber pickles.

Chives Blossoms

Chives don’t require any garden maintenance or efforts. Your site is probably filled with these lavender-pink flowers, so why not try them out? Toss them in a fresh salad, add them in a casserole, or cook them with fresh vegetables. Their taste resembles onions so don’t use too many of these pungent flowers.

Violet

Viola odorata or sweet violet is an all time classic when it comes to cooking with edible flowers. It was a favourite treat of English royalty and a popular ingredient during the Victorian era. The taste of this flower pairs well with lemon and chocolate. You can use it in different recipes – from crèmes and desserts to tarts and salads.  Violets can be quite challenging when it comes to cooking, because you will need a lot of them to extract enough flavour.

For more unusual gardening ideas, be sure to read the Home Garden blog.

Further Reading:

• Foods, Vitamins, and Herbs That Kill Cancer
• Get to Know Microgreens – Easy to Grow & Better than Sprouts
• Five Common Weeds to Cultivate for Health and Nutrition
• The Amazing Benefits of Stinging Nettles, with Recipes
• Useful Tips for Growing Food in the Big City
• Elderberries and Recipes

Sources:

• Tasty Edible Flowers – Apartment Therapy
• Flowers You Can Grow and Eat – Rodale’s Organic Life
• Stuffed Squash Blossoms – Recipe Hubs

Forget buying toothpaste, reading all of those ingredients, wondering if you can recycle the toothpaste tube or not. Make your own toothpaste, mouthwash, and more. There’s nothing you can get in the store that will do as well as these recipes.

But remember, there’s nothing you can do for your gums and teeth that will heal them and keep them healthy without eating a healthy diet. Your mouth emulates the health of your gut. Disease starts in the gut, and that’s true for everyone except for the few people who smoke but eat very well. Smoking (tobacco, marijuana, anything) is extremely bad for the teeth and the gums. That’s not to say that if you choose to smoke you should not use these homemade recipes, it’s just that your teeth and gums will deteriorate if you do not take care of the rest of the body. These formulas can reduce the deterioration rate, or, if the body is taken care of, they will accelerate the healing, reverse cavities, remove inflammation, eliminate infection, and whiten.

One other exception, and an unfortunately common one, is someone who takes very good care of their body, but is stuck with mercury fillings. These fillings will also deteriorate teeth and gum health, but there are steps you can take that will significantly reduce health consequences.

Homemade Remineralizing and Whitening Toothpaste Recipe

Make your own remineralizing toothpaste with calcium, magnesium, stevia, coconut oil and essential oils to help your teeth stay strong and your gums stay healthy.

Ingredients

• 5 parts calcium/magnesium powder (the best calcium for this can be obtained with this homemade calcium recipe)
• 2 parts baking soda
• 1 part unrefined sea salt, finely ground
• 3-5 parts coconut oil to get desired texture
• Optional ingredients: Essential oils for flavor and/or kill germs (mint, cinnamon, tea tree, peppermint, orange), and stevia (takes very little)

Instructions

• Mix calcium, salt, and baking soda in a bowl
• Add coconut oil, one part at a time until you reach the desired consistency
• Add any optional ingredients
• Store in small glass container.

Hydrogen peroxide is added to many home toothpastes, especially those formulated for whitening. But hydrogen peroxide is one of those ingredients you are not supposed to swallow and it can irritate the gums. It is not a good idea for kids or for anyone with sensitive, damaged, or diseased gums.

Simple Toothpaste Recipe

If you don’t have access to some of the ingredients listed above, or you just want a simpler formula, you can make homemade toothpaste, that’s not really a paste, with the following:

• 1 teaspoon baking soda
• 1/2 teaspoon unrefined sea salt, finely ground

Instructions

Just mix the ingredients.

Homemade Earthpaste Recipe

If you like the earthy shampoos and soaps, then this toothpaste formula is right up your alley:

Ingredients

• 4 Tbsp bentonite clay
• Distilled water
• 5 drops tea tree oil
• 5 drops liquid stevia
• 10 drops peppermint essential oil
• 2 Tsp unrefined sea salt

Instructions

• Combine 2 tablespoons of water with the bentonite clay in a glass bowl and mix well using a non-metal spoon (clay shouldn’t come in contact with metal)
• Add tea tree oil, stevia, and peppermint essential oils
• Add salt, mix well
• Add water to taste and texture.
• Store toothpaste in a glass with a lid (the toothpaste will dry out over time if left uncovered)

Oil Pulling

Oil Pulling is a traditional Ayurvedic method of oral care that involves swishing oil around in your mouth for 15-20 minutes. Some say that this practice can detoxify the whole body and heal all kinds of diseases, but these statements aren’t possible if the diet is not addressed. It does promote good oral health by reducing the amount of harmful bacteria and dental plaque while cleaning the areas of the mouth that brushing and flossing cannot get to. Oral health does increase the strength of the immune system, so oil pulling can lead to improved overall health.

Traditionally, sesame oil was used, but these days coconut oil is more often recommended, and it’s my preference as well. To increase the potency of this protocol, use essential oils, such as peppermint, cinnamon, or clove. Tea tree oil and oil of oregano are two good options, but they can get really intense. Start off with just a small amount.

Here are some suggestions with the essential oils for oil pulling. Add these to a tablespoon of coconut oil.

• For bad breath: 2 drops of cinnamon, spearmint, or peppermint essential oil
• Toothache: 2 drops of clove or tea tree essential oil, or one of each
• Canker sores: 2 drops of holy basil essential oil.
• Gum disease: 2 drops of cinnamon, clove, or tea tree essential oil.
• Receding gums: Add 2 drops of Myrrh essential oil.
• Cavities: 2 drops of clove or tea tree essential oil, or one of each
• Any infection in the mouth: 2 drops of clove or tea tree essential oil, or one of each

How to Oil Pull

Swish the oil around in your mouth (like you would with mouthwash) and pull through the teeth, for 15 to 20 minutes. Don’t swish hard, or your cheeks will get sore very quickly.

The longer you do it, the more benefit you’ll get. 15 to 20 minutes is ideal, and I like to do it while I write articles, but even just doing it for a few minutes is very beneficial. You may need to take your time and build up your mouth strength. (I did.)

Spit it out! Do not swallow it. That oil gets nasty, and it’s better to dispose of it than swallow it. Follow with tooth brushing, or at least thoroughly rinsing the mouth. And don’t spit it out in the sink. The oil could stop it up.

Homemade Mouthwash

There are lots of interesting mouthwash recipes, but between the homemade toothpaste and the oil pulling, I hardly ever want to use it. When I do, I just put some water in my mouth and drop in some essential oils like peppermint, mint, or clove, and follow with swishing and gargling. But here is one recipe I have made that I like very much.

Ingredients

• 1 cup distilled water
• 1 teaspoon unrefined sea salt
• 1 teaspoon calcium magnesium powder (homemade calcium recipe)
• 4 drops spearmint essential oil*
• 2 drops cinnamon essential oil*
• 2 drops peppermint essential oil*
• 2 drops clove essential oil*

Directions

Mix ingredients in a glass bottle and shake.

* optional

Instant Breath Freshening

If I need to freshen my breath in hurry, I gargle with apple cider vinegar, or I chew on raw garlic, parsley, and/or cilantro (whichever I can find first). As long as you rinse well with water afterwards, you’ll have fresh breath.

Shillington’s Tooth and Gum Formula (click here to buy)

There is a third step in dental care for anyone who is struggling with gingivitis or wants to use a preventative treatment. Dr. Shillington’s Tooth and Gum Formula can be used as a mouthwash (one dropperful to a cup of water), on your toothbrush (8-12 drops on your toothbrush after brushing your teeth), or with a water pick (2-4 dropperfuls, but rinse out your water pick after use so the tee tree oil does not shorten the life of its rubber seals). After each of these methods, do not rinse; allow the ingredients to continue working.

Dr. Shillington writes, “The Echinacea in the formula deadens pain, kills germs, kicks the immune system into action, and starts working against bacteria that is deep down in the gum pockets. Bayberry and Oak Bark will tighten up the gum tissue right before your eyes. Peppermint is a very strong disinfectant, reduces inflammation, and also increases blood circulation to carry off toxins, bring in nutrition, and generally cleanse the mouth. Clove oil is a great pain reducer for toothache.”

You can make your own Tooth and Gum Formula with Dr. Shillington’s recipe or purchase the Tooth and Gum Formula through Green Lifestyle Market.

Dr. Shillington’s Tooth and Gum Formula Recipe

(Use Organic ingredients where ever possible).

• 10 oz Echinacea tincture
• 1/4 cup of tea tree oil
• 4 oz. bayberry tincture
• 2 oz. oak gall (or 3X oak bark) tincture
• 2 TBS. Cayenne tincture
• 2 1/2 dropperfuls of peppermint oil
• 2 1/2 dropperfuls of clove oil

A “part” is a measurement by volume, not weight. Blend all ingredients together and make into a tincture using a 50/50 blend of alcohol and distilled water. For more, see How to Make a Tincture.

A dropperful is considered to be about 1/2 way up the dropper from a two ounce bottle.

Be sure to shake well before each use.

Conclusion

Gum disease is not only avoidable, it is, contrary to conventional opinion, completely reversible. For more on oral health, be sure to check out Mercury Fillings, Root Canals, Cavitations – What You Need to Know. As far as that healthy diet we were mentioning, check out 80% Raw, which also has an amazing salad recipe.

Recommended Products:

• Shillington’s Tooth and Gum Formula
• Earthpaste Spearmint Toothpaste
• Peppermint Oil
• Cayenne Tincture
• Shilllington’s Herbal Snuff
• Shillington’s Echinacea Plus

Further Reading:

• Periodontal Disease, Gum Disease – What you need to know
• 80% Raw Food Diet
• Mercury Fillings, Root Canals, Cavitations – What You Need to Know
• How to Kill Candida and Balance Your Inner Ecosystem
• Still Have Candida? How Mercury Fillings Cause Candida Overgrowth

Sources:

• Remineralizing Toothpaste – Wellness mama

Blueberries are perennial flowering plants of the Ericaceous family known as Vaccinium Cyanococcus. The flower itself is typically bell shaped and can be white, pale pink, or red. The fruit is a deep velvety purple with a fleshy characteristic.

Blueberries are sweet and juicy and can be used in a wide variety of recipes from jams, sauces, and smoothies to cakes, baked goods, and other pastries. Aside from the tasty recipes that can come together using blueberries, they are medicinal in terms having antibacterial and antiviral qualities. This succulent fruit packs quite the nutritional punch with its panel of plant nutrients.

Potent Concentrations of Antioxidants

Did you know that blueberries contain high concentrations of antioxidants, which help your body fight free radicals that kill your cells and accelerate aging? In fact, consumption of this natural medicine may even help protect your heart and brain health. Blueberries possess the highest antioxidant capacity, bar none, when compared to other fruit, veggies, and spices according to the world’s healthiest foods website. Eat them raw and optimize your health by giving the body the nutrients it needs to combat free radicals that damage our cellular structures right down to the DNA.

In fact, according to Prevent Disease.com, 300 grams of blueberries puts up a strong fight against DNA damage to blood cells resulting from oxidative stress. Consuming blueberries on a regular basis may just help one bypass the rising risk of cardiovascular and other degenerative diseases.

Loaded With Phytochemical Anthocyanin

The phytochemical, anthocyanin, is present in substantial levels in blueberries and is responsible for its healing qualities involving inflammation reduction, blood pressure reduction, and the overall rise of health and longevity when consumed often. Due to the antioxidant properties of Anthocyanins, good vision can be maintained and even reserved by preventing or slowing down visual loss and other age related eye problems.

Rich in Other Vitamins and Antioxidants, Too

Anthocyanin is just one of the potent antioxidants found in blueberries. You will be surprised to learn that consuming blueberries will raise your levels of vitamin A, vitamin B, vitamin C, copper, phosphorous, selenium, zinc, and iron. These antioxidants make the blueberry the go to for a quick nutritious snack promoting health and wellbeing. The copper, for example, helps build immunity by fighting bacteria and it’s required for the production of red blood cells; the zinc and iron will raise hemoglobin and oxygen in the blood to strengthen immunity.

Excellent Nutrients for Brain Health

With all the antioxidants present in blueberries, neurological disorders can be prevented and healed as the degeneration neurons and brain cells are restored to health along with the central nervous system. Adequate intake of antioxidants such as those found in blueberries can benefit Alzheimer’s sufferers because they heal deteriorating brain cells and tissues. This can work toward keeping the memory focused and sharp.

Effective Nourishment for Heart Health

There are several factors that make blueberries terrific for heart health including the high fiber content along with the high level of antioxidants found in the fruit. These factors help blueberries dissolve bad cholesterol and strengthen cardiac muscles.

Works Toward Healthy Digestion

The fiber content in blueberries, if consumed by the handful, will help keep constipation at bay, while the vitamins, minerals, and acids help correct digestive difficulties. One such vitamin is the B-complex group with folates, pantothenic acid, niacin pyridoxine, riboflavin, and folic acid. Together these allow the body to metabolize carbs, protein, and fats, ultimately promoting healthy digestion.

Low in Calories

Stay trim snacking on blueberries, as they are quite low in calories. Just under a half a cup of blueberries is only 57 calories. This is a much more health conscious choice then a processed food snack or baked good which does not offer much in terms of nutrients.

Still Potent When Frozen

Studies have shown that there isn’t any damage to the antioxidant content when blueberries are frozen. When frozen for 36 months, researchers learned that the overall power of the antioxidant was not lost; this is fantastic news for those who may have difficulty getting their hands on fresh blueberries and typically buy them frozen.

Use certified organic ingredients to maximize flavors and nutrition while minimizing your risk of exposure to pesticides, chemicals, and preservatives. In the case of blueberries, it’s best to use the organic varieties as the conventional are high in pesticides according to the EWG’s Dirty Dozen list.

Blueberry Banana Smoothie/ Frozen Ice

This recipe uses 1.5 cups of frozen blueberries, 1 frozen banana, ½ cup of Strauss Organic vanilla yogurt, 2 cups water and 1 cup of crushed ice. Combine ingredients in your blender to desired consistency, then enjoy a frozen treat that is packed with antioxidants and nutrients. This same recipe can be used to make blueberry banana frozen ice by pouring into ice cube tray and freezing.

Blueberry Banana Muffins

This recipe calls for 1 ¾ cups of flour. I like to use a combination of almond, amaranth, and quinoa flour in equal portions. This is then combined with ¼ cup of whole oats, 1 teaspoon baking soda, ½ teaspoon of salt, ½ cup coconut oil, 3 ripe bananas, 1/3 cup of coconut sugar, 2 large eggs, 1/3 cup of almond milk, a dash of vanilla extract ad 1 ½ cup of frozen blueberries.  Combine ingredients, bake for 30 minutes on 375.

Blueberry Flaxseed Pancakes

For this dish, combine 2 well beaten eggs with 1 cup of buttermilk, 2 tablespoons of vegetable oil, 1 stick of melted butter, 1 cup of your choice of gluten free flour such as brown rice flour and or quinoa and amaranth flour, ¼ cup of ground flax seeds, 3 teaspoons of baking powder, 1/3 cup of honey, 2 cups of blueberries, 3 mashed up bananas and a nice pinch of cinnamon.

Blueberry Parfait

Layer your favorite oatmeal and yogurt with fresh or frozen blueberries. Top with hemp, chia, or sunflower seeds, drizzle with honey and dig in!

Blueberry Jam

Boil 3 cups of blueberries with some maple syrup. Mash the blueberries and boil down to your favorite texture, about 15 minutes. Stir often so that it does not stick. Once you have achieved your desired consistency, remove from heat, let cool, and add ½ teaspoon of vanilla extract. This can be spread on muffins, toast, tarts, cookies, and more.

Sources:

• Frozen Blueberries Is Even More Healthy, Study Says – Epoch Times
• 36 Foods That Help Detox and Cleanse Your Entire Body – eatlocalgrown.com
• Eat Blueberries and Strawberries Three Times Per Week – Harvard Health Publications
• Blueberries – Wikipedia
• Blueberries – Women Fitness
• Blueberries – Nutrition and You

We at OLM are not fans of sunscreen or sunblock. The problem is that we have not found a totally safe and benign topical way to protect the skin from sun damage besides coverage with clothing and hats.

Sunlight has numerous health benefits including the most well known, vitamin D. Most of us do not get enough vitamin D. And anyone who eats well and is in relative good health can enjoy sunlight. As with everything else having to do with health, believe it or not, a healthy diet full of a wide variety of organic, nutrient dense fresh produce is the very best way to prevent, heal, and reverse premature aging, damage, and skin cancers that can be caused by the sun.

Simply limiting exposure to shorter periods until the skin builds up its natural defenses is the best way to be able to play in the sun without the worry of sun damage. But we live in the real world, and not everyone has time to build up the their sun tolerance for a week in order to enjoy 8 hours at the beach with nothing more than a swimsuit.

Exaggerated Dangers of Sunlight

When we first learned about the dangers of too much sun exposure, we ignored the dangers of not enough sun exposure, which as it turns out, leads to greater incidents of cancer, including the more dangerous form of skin cancer.

“There are two types of skin cancer,” says Dr. Michael Holick, one of the world’s leading authorities on vitamin D and vitamin D deficiency. “There’s what’s called non-melanoma skin cancer and there is no question that excessive exposure to sunlight and sunburns will damage the DNA and induce skin cells to become cancerous. That is non-melanoma squamous and basal cell cancers. They are typically easy to detect, easy to treat. They’re not lethal, for the most part.

“Melanoma is a different story. Most melanomas occur on the least sun exposed areas. Occupational sun exposure decreases your risk of malignant melanoma.”

And to top it off, vitamin D, what you get from our vilified sun, is one of the best preventers of any and all types of cancer!

For more on sunlight, skin cancer, and vitamin D, check out our article, Sunlight and Vitamin D.

Dangers of Sunscreens

So we all got scared of skin cancer, and what did we do? We started slathering on toxic chemicals that kept our skin from appearing and feeling burned while we sunbathed . Thinking we were totally protected, we cooked these chemicals into our skin, causing serious damage to out skin, our liver, our DNA, etc.

And guess what happened? Skin cancer rates rose right along with the use of sunscreen.

Canada Proposes Stricter  Sunscreen Regulations

If Canada’s planned rules take effect, this would likely prompt much needed changes in the sunscreens sold in the United States.

“Sunscreen companies won’t make better products until they are forced to,” said Sonya Lunder, Senior Analyst at Environmental Working Group. “EWG welcomes Canada’s efforts to improve sunscreen protection, particularly because the U.S. Food and Drug Administration appears unable or unwilling to wrap up its sunscreen rules more than thirty years in the making.”

For more on Canada’s Stricter Sunscreen Rules, checkout The Environmental Working Group’s article.

EWG

The Environmental Working Group has just released its 7th annual Sunscreen Guide.This guide rates the safety and efficacy of over 1,400 sunscreens, lotions, lip products and makeups that advertise sun protection.

“The vast majority of sunscreens available to the consumer aren’t as good as most people think they are, but there are a handful of products that rise above the rest,” said Sonya Lunder, senior research analyst at EWG and lead author of the report. “The best advice for concerned consumers is to use sun-protective clothing, stay in the shade to reduce intense sun exposure, and schedule regular skin examinations by a doctor. And turn to EWG’s guide to find the best sunscreens for skin that isn’t protected by clothing.”

“Despite an increasing awareness of the sun’s risks, rates of melanoma – the deadliest skin cancer – have tripled over the past 35 years, with an annual increase of 1.9 percent per year since 2000,” Lunder said.

The Environmental Working Group states, “Part of the reason for the increase may be the decades of deceptive marketing claims by sunscreen manufacturers, EWG researchers said.  EWG believes that the federal Food and Drug Administration should press companies to stop selling high-SPF sunscreens (above 50+), which account for 1 in 7 products on the market. As a result of misleading and confusing marketing claims, consumers frequently misuse sunscreens and spend more time in the sun than they should, putting themselves at greater risk.” We contend that that sunscreen’s toxic chemicals are the biggest culprit.

Sunscreen Ingredients to Avoid

Retinyl Palmitate: In sunscreen, exposed to the intense rays of the sun, Retinyl Palmitate builds up in the skin elevating the risk of skin cancer and other health issues.

Oxybenzone: Also known as methanone, 2-hydroxy 4 methoxydenzophenone and benzophenone-3. The Environmental Working Group states that 56% of sunscreens contain Oxybenzone, a penetration enhancer (causes other chemicals to be able to penetrate skin). This chemical is known to cause allergic skin reactions that can spread beyond applied areas. Oxybenzone disrupts the human endocrine system and can damage the cardiovascular system.

Octinoxate: The most widely used sunscreen ingredient, octinoxate helps other ingredients be absorbed more readily. Studies show that this chemical is likely responsible for disrupting the endocrine system by altering hormones. The chemical’s effects on estrogen levels are harmful for humans and our environment. Octinoxate is likely the main culprit for premature aging due to the fact that it produces free radicals that attack and damage our skin cells.

Benzophenone-3 (B-3): Can damage DNA.

Amino Benzoic Acid: Otherwise known as PABA, para-aminobenzoic acid, Vitamin Bx or padimate O, Amino Benzoic Acid  is a nontoxic UV filtering compound. But researchers have come to find that Amino Benzoic Acid can amplify cellular damage.

Homosalate: Like oxybenzone, homosalate can mimic bodily hormones. Our bodies cannot remove this chemical at the common rate of absorption so it accumulates to very toxic levels over time.

Paraben Preservatives: There have been many reports of serious chronic and acute side effects associated with Paraben preservatives. Derived from plant and petroleum sources, these preservatives may cause irritation and allergic reactions. More importantly, the chronic effects of Paraben use are known to disrupt and mimic hormones and cause reproductive toxicity. As a suspected carcinogen, it has connections with breast tumors, skin cell damage, and oxidative stress on the body’s tissues, according to the National Institute of Standards and Technology.

Octocrytene: This synthetic UV absorber may produce oxygen radicals that cause cell mutation resulting in increased production of free radicals that are known to damage DNA, which may lead malignant melanoma skin cancer.

Artificial Ingredients: Scents, colors, and preservatives are never good to put on your skin. They are absorbed into your body, and when baked in the sun, many of these ingredients can become even more dangerous,. Like, for starters, many artificial ingredients when cooked into the skin produce DNA damaging free radicals. These artificial ingredients are bad for us, bad for the environment, and should be avoided anywhere, in food, sunscreens, supplements, etc.

The Safest Effective Active Sunscreen Ingredient

While there are many totally natural, completely safe, and edible ingredient options that offer some protection from the sun, the highest SPF you can get from them is about a 5 (see our homemade recipe below). But for a higher level of sunburn protection, we choose zinc oxide. Not the nano technology kind which is composed of zinc oxide particles so small they are absorb into the skin. You don’t want to absorb zinc oxide.  And if you’re healthy, you shouldn’t absorb any non nano zinc oxide applied to the skin. It’s still not the kind of thing we want to put on our body. But for any significant SPF protection, it’s the best choice we know of.

For more on zinc oxide, check out this post by The Environmental Working Group.

Homemade Sunscreen

It’s easy to make your own sunscreen. But how effective is it? There are some efficacy issues to consider. And be careful. Don’t just slather on some coconut oil with zinc oxide and then spend 8 hours in the sun.

Homemade Sunscreen Warning

Before deciding to save a few dollars with the DIY route, consider some of the issues that arise when making your own sunscreen.

One problem with making your own sunscreen at home is that there is no effective way to test SPF levels. Another issue is mixing the ingredients. Sunscreen manufacturers use a high pressure machine called a homogenizer to break up zinc and/or titanium dioxide particles in order to evenly distribute them throughout he formulas. Mixing by hand, or even a blender can cause uneven distribution of the active ingredients leaving large areas of skin partially or totally exposed to UV rays.

And oils by themselves can actually contribute to sunburns by absorbing light which allows greater UV ray penetration. It should also be noted that store-bought sunscreens typically contain a of different ingredients to protect against the different wavelengths of UV rays. Zinc or titanium dioxide alone does not offer the same level of protection from sunburns.

That said, we still choose sunburn over cancer causing chemicals any day! And we are a fan of DIY projects. But regardless, when using sunscreen, and especially the homemade variety, use common sense with sun exposure. Reapply after getting wet. Use a hat and cover the body after or get out of the sun all together before you burn.

How to Make Homemade Organic Sunscreen

• 1/4 cup of aloe vera gel
• 1/4 a cup of coconut oil
• 1/4 cup of raspberry seed oil
• 5 tablespoons Shea Butter
• ¼ cup Beeswax
• 5 tablespoons Zinc Oxide

Coconut oil and shea butter are natural sunscreens (around SPF 5). The beeswax helps make lotion water resistant. Aloe moisturizes and protects against burns. Raspberry seed oil has an SPF of 25-50.

Zinc Oxide must be only zinc oxide and should not be nano particle technology (it should not be able to be absorbed through the skin). Be careful not to inhale!

Optional Ingredients – Antioxidants

• Green Tea (brew concentrated green tea and add ¼ a cup)
• 3 tablespoons of Vitamin E oil
• 10 drops Grapefruit Seed Extract

You can also add essential oils for scent, but avoid citrus as citrus oils can contribute to sunburns.

Instructions

Combine all ingredients except zinc oxide and heat until ingredients liquefy. You want ingredients to melt but not cook or become too hot for the next step, so watch closely and pull as soon as liquefied. We recommend a double boiler for this. You can also put the ingredients into a jar and put the jar into a pot of hot water on the stove at a higher setting.

Put ingredients into a blender with zinc oxide (the better quality the blender the better this will work) and blend with zinc oxide. If you don’t have a blender (or you have a cheap one that doesn’t mix well) then see above warnings.

Mix on highest setting until all ingredients are thoroughly mixed and then pour the solution into the container you will use to store it.  A pump container isn’t going to work very well for this. I recommend a mason jar.

Now place the product in the freezer for about 20 minutes. This will solidify the product so that the ingredients stay evenly mixed and don’t separate. Then put product in the refrigerator.

Keeping the product cool keeps the ingredients from separating. This allows us to have a more stable product without the use of the chemicals manufacturers have to resort to keep their product ingredients evenly distributed.

When ready to use, you can scoop some out and put into a smaller container to take with you, or put the whole thing in a cooler with your picnic.

And play with the recipe. Depending on the product consistency and the temperature you keep it at, you may find that varying some of the ingredients work better for you.

Application

If you know you’re going to be needing sun protection the next day, we recommend applying sunscreen liberally the night before and the morning or for greatest efficacy.

Notes

This recipe has an SPF of around 30. More or less Zinc Oxide will increase or decrease the SPF. It is water resistant, but if you sweat or swim do reapply.

More beeswax makes thicker sunscreen, less makes thinner. We like thicker to reduce ingredients settling and separating.

Remove the zinc oxide and you’ve got an amazing lotion that has a little bit of sun protection as well.

And for truly organic sunscreen, and a totally edible sunscreen (a light sunscreen with a low SPF), remove the zinc oxide and make sure all ingredients are 100% organic.

And here is an infograph we just came across from livelovefruit.com. Let us know if you try some of these oils!

Best Sunscreen

We like Solar Body Block 30+ by DeVita Professional Skin Care. It’s vegan, cruelty free, paraben free, titanium dioxide free, and has been tested and proven to be of SPF level 32. We liked it, so we got it for our store at Green Lifestyle Market.

https://www.greenlifestylemarket.com/solar-body-block-30-7oz-devita-professional-skin-care

You can check out the Environmental Working Group’s listing of Solar Body Block 30+ here

We Want to Hear From You

What, if anything, do you do for sunburn protection? Do you have any sunscreen recipes or ways to improve our recipes? Did you have any luck with the homemade sunscreen recipe or some of the oils listed?

Doc Shillington not only sells his Total Nutrition Formula, which is available at Green lifestyle Market, he also tells us how to make our own. One of the reasons we love working with Doc is that he empowers people to take their health into their own hands. And as you know, here at OLM, we love DIY healthcare!

Doc’s Total Nutrition Formula, a perfectly balanced blend of whole foods, is specially formulated to supply you with natural food source vitamins, minerals, amino acids, and essential trace elements. These are nature’s nutrients, not man-made or synthetic.  All ingredients are from the richest, whole food sources on the planet and are organically grown or wildcrafted.  Along with diet, a comprehensive multivitamin/mineral formula from quality whole foods should be the foundation of any health building program.

Total Nutrition Formula Recipe

With this recipe a “part” means a measurement by volume and not weight. What volume you use is up to you. All ingredients should be organic or wildcrafted.

• 1 part Alfalfa Grass Powder
• 1 part Barley Grass Powder
• 1 part Wheat Grass Powder
• 1 part Norwegian Purple Dulse Seaweed Powder
• 1 part Beet Root Powder
• 1 part Spinach Leaf Powder
• 1 part Rosehips Powder
• 1 part Orange Peel Powder
• 1 part Lemon Peel Powder
• 1 part Astragalus Powder
• 1.5 parts Spirulina Green Algae
• 1.5 parts Chlorella Broken Cell Algae
• 5 parts Yeast Flakes
• 5 parts Yeast Powder

Combine all ingredients. Mix thoroughly. You may need a dust mask when mixing, as the powders can get into the air and irritate the nose and throat. We mix ours on a patio when there is no wind where we can easily rinse off the mess.

Yeast (both the flakes and the powder) must be non-active saccharomyces cerevisiae nutritional yeast fortified with B12. Which is safe for patients with Candida albicans. Doc wrote, “I added astragalus as it is the #1 herb for balancing metabolism and blood sugar levels. Without changing my diet one iota, I dropped 10 pounds when I added this little goody to the formula. I also upped the spirulina and chlorella 50% each to increase the protein, and mineral intake.”

Most of the ingredients can be purchased at Mountain Rose Herbs. We plan to offer all of these ingredients at Green Lifestyle Market soon as well so that you can make your own without having to go to multiple stores to get ingredients. Use 1-2 teaspoons as a daily addition to any drink.

About the Ingredients

Again, if you are making your own homemade total nutrition, be absolutely sure to use only the finest wildcrafted or organic ingredients. Doc Shillington tells us about the ingredients in Total Nutrition:

Spirulina  Blue  Green  Algae

“Spirulina is one of the most concentrated, nutritious foods on this planet. It is the highest natural source of complete protein (77%).  Also, it is extremely high in Beta Carotene.  Spirulina is one of the richest sources of minerals, and being one of the oldest types of algae, it has a soft cell wall for easy digestion.”

Chlorella

“Chlorella is second only to spirulina in nutritional content.  Another algae,” it is an extremely concentrated source of nutrition that also assists in heavy metal removal from the body. The cell wall has been cracked to make the nutrients more available and increase its digestibility.”

Astragalus

“In Oriental herbology, astragalus shares the #1 spot with ginseng.  Astragalus not only has a reputation for preventing cancer, but it is legendary for rejuvenating digestive organs and balancing blood sugar levels.  Astragalus also corrects metabolism,and can therefore bring about weight loss or weight gain depending on the needed improvement.  This makes it equally great for weight lifters and weight reducers.  Furthermore, astragalus strengthens and builds the immune system, promotes the healing of every kind of wound or injury, balances hormones and is well known for dramatically increasing energy levels.  Lastly, it is essential in assisting those who wish to handle diabetes.”

Alfalfa,  Barley,  and  Wheat  Grasses

“These are the vitamin / mineral herb Grasses.  They are mildly cleansing and the greatest sources of nutrition and minerals of any of the grasses. Grain grasses are more powerful than the grains themselves, offering a rich source of vitamins, minerals, and chlorophyll.”

Purple  Dulse  Seaweed

“Seaweeds are the richest source of minerals on the planet. They contain all the trace elements that are found in all the oceans and the Earth’s crust.  Purple dulse was chosen for this formula because it has the highest mineral concentration but also a bland, less fishy taste that actually tastes good by itself.”

Beet  Root  and  Spinach  Leaf

“Beets and spinach are some of the best sources of organic iron. Beets, being a root vegetable and growing underground, change inorganic raw elements into plant minerals, that are very usable. Spinach is a great source of calcium, magnesium, iron and vitamin K.  Furthermore, both of these plants are famous for their blood building ability.”

Rose  Hips,  Orange  and  Lemon  Peels

Revered as the best sources of vitamin C, these fruits are also a balanced C-complex source. They contain bioflavinoids, rutin, hesperidin, calcium and all of the trace elements that are now known to be necessary to assimilate vitamin C. The citrus peels are also one of the highest sources of pectin, which has been proven to remove heavy metals (mercury, lead, etc.), and even removes radioactive contamination like deadly strontium 90 from the body.

Non-Active  Saccharomyces  Cerevisiae  Nutritional  Yeast

This yeast is grown on beets and pure molasses. It is the second highest source of complete protein in nature (50%), and the richest source of B vitamins.  It is also a rich source of iron and many other minerals.  The yeast we chose to use is heated high enough to absolutely destroy any yeast activity, but not high enough to lessen the B vitamin content.  It is totally NON active and safe for clients with Candida Albicans or those on yeast free diets.”

When asked about the difference between his formula and other popular formula with many ingredients, Doc says, “Remember, it’s not how many nutrients you can get into your system; it’s how many quality ingredients your body can absorb and use.” There are many nutrition formula recipes and almost as many nutrition formulas being sold on the market.

While Doc Shillington’s formula is one of the most simple versions, it’s also the best. Doc goes on to say, “It is possible to have too many ingredients in a formula. It becomes a question of a homeopathic dosage rather than a nutritional dosage. The idea is to put actual building blocks there, not just a homeopathic teaser that the body likes (or not).”

Our Favorite Basic Smoothie Recipe

In a blender combine the following:

• 1 cup of freshly squeezed organic apple juice
• 1 1/2 cups of organic, frozen, mixed berries (or any other fruit you choose)
• 2 level tablespoons of Udo’s Oil (3.6.9 Blend)
• 2 heaping tablespoons of nutritional powder
• 1 raw organic egg (Must be organic; conventional eggs are a source of salmonella!)

More of Shillington’s Recipes:

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Recommended Supplements:

• Total Nutrition Formula

Further Reading:

• Bullet Proof Your Immune System
  
• Homemade Calcium and Magnesium
• Homemade Vitamin C
• Detox Cheap and Easy Without Fasting – Recipes Included

Superfoods are just that – super foods!  Although there are few dictionaries that define the word, the commonly understood definition of a superfood is a food that packs a big nutritional punch – a whole food that contains a high concentration of nutrients.

Superfoods work in synergy with your body systems, promoting normal cell function and preventing mutations at a cellular level, boosting your immune system and preventing chronic diseases.  So yep, they’re pretty super!

What’s more, they support weight loss, help you keep the weight off, support your gut health and digestion, boost your immunity, balance potential nutritional deficiencies, and promote wellness!  In order to reap all of their benefits, try to include them in your diet daily.

Here’s a list of my top 6 superfoods that regulate blood sugar levels, reduce sugar cravings and boost your energy. (I tried to limit myself to 5 Superfoods, but it was just too hard!)

My Top 6 Superfoods:

1.  Oily Fish  – Salmon, Tuna, Mackerel, Herring, Sardines

Oily fish are high in protein, vitamins, minerals, and essential fatty acids, including Omega 3. These fish:

• Support healthy hormones- aid fertility and pregnancy
• Aid with fat loss
• Promote wound healing and skin integrity

Aim for 3 servings of oily fish per week.

2. Garlic

Did you know that garlic is one of nature’s natural antibiotics? It does the following:

• Boosts your immune system
• Reduces cold and flu symptoms
• Contains antibacterial, antifungal, and antiparasitic properties

Aim for 1-2 garlic cloves per day.

3. Green, Leafy Veggies – Kale, Spinach, Collard, Mustard and Turnip Greens, Swiss Chard, Rocket, Broccoli

These contain potent anti-oxidants that reduce cell destruction and prevent disease, not to mention they offer great anti-ageing benefits! Furthermore they…

• Support liver health and detoxification processes
• Alkalise your body, helping to prevent disease
• Reduce inflammation and pain, especially in muscles and joints

Aim for one salad a day, and add green leafy vegetables to any stir-fry, soup, or smoothie.

4.  Blueberries

Blueberries contain anthocyanins, a naturally occurring pigment that gives them their blue colour, which is a potent antioxidant. They’ll help to:

• Balance hormone levels
• Promote healthy skin
• Support weight loss and weight management

Aim to eat a handful a day – fresh or frozen.

5. Cacao Beans – Raw, Unprocessed Chocolate

Cacao beans contain the greatest wholefood source of magnesium, which:

• Supports concentration and memory by increasing blood flow to the brain
• Regulates blood sugar levels
• Supports normal muscle function, including your heart – after all your heart is one big muscle!

6. Spirulina – Blue Green Algae (dried and available in powdered or capsule form)

Spirulina offers the greatest source of protein on this planet, even more than any meat can offer.  Protein is ideal for:

• Boosting energy and cellular health
• Regulating appetite
• Protecting your liver from damage caused by heavy metals

You can add 1-2 teaspoons of spirulina into a smoothie or take it as a supplement.  See the recipe below for an example.

Superfood Blueberry Smoothie Recipe:

Let’s face it, in our busy, chaotic and often stressful lives it can be hard to consume the recommended intake of 5 veggies per day.  There’s no easier or healthier way to kick off your day then blending up a bunch of veggies and enjoying a green (or in this case, a purple) smoothie.

Serves 1

Ingredients:

• 250mls of coconut water or almond milk
• ½ frozen banana
• 1 handful of blueberries
• ½ avocado
• 3 kale stalks (use the leaves and discard the tough stalks) or choose a handful of baby spinach

Add whatever of these you have on hand:

• 1 teaspoon of Spirulina
• 1 teaspoon of chia seeds
• 1 teaspoon of goji berries
• 1-2 teaspoons of cacao nibs (for a chocolate twist)

Method:

1. Blend all ingredients and blitz until smooth.
2. Drink immediately (or store in the fridge for up to one hour)