Five Super Protein-Rich Vegan Foods for Healthy Living

Healthy living is usually based upon the concept of meeting nutritional needs and eating plenty of high protein foods, which balances the equation of other required nutrients.

However, if you’re a vegetarian, it can be quite tough to meet your protein requirements without any meat-based products. Since that’s the case, here are five meat-free options that can help you reach your nutritional goals.

Nutritional Yeast

If you’ve never heard of nutritional yeast, you’ve been missing out. This is one of the best kept vegetarian secrets when it comes to complete plant-based protein sources.

Nutritional yeast is actually harvested from molasses and has a similar texture and consistency to parmesan cheese. At 14 grams per ounce, nutritional yeast is an easy way to add thickness and “cheesy” flavor to pasta sauces or even popcorn.

Brewer’s yeast. This type of yeast is grown from hops (a by-product of brewing beer), and has been around since beer making began. It can be consumed by humans, used to fortify other products, or even given to pets.

Pure nutritional yeast. This is usually grown from sugar cane, beet molasses, or wood pulp. And it’s grown specifically for the purpose of human food consumption.

Nutritional yeast, which is not to be confused with Active Dry Yeast or Brewer’s Yeast, is a deactivated form of the microorganism Saccharomyces cerevisiae. The yeast is pasteurized and placed in a dryer to deactivate the yeast and bring out its nutritional properties. The yeast, which is gluten free, has a flavor reminiscent of cheese and is rich in amino acids, B-complex vitamins, niacin, folic acid, zinc, selenium and thiamine. Bob’s Red Mill’s nutritional yeast has been fortified with vitamin B-12, as well. Nutritional yeast is popular with vegetarians and vegans whose diets can be deplete of B-complex vitamins, especially B-12.” – Bob’s Red Mill

Quinoa

A species of the goosefoot grain, quinoa is typically known for its edible seeds and complete amino acid profile. It tips the scales at 24 grams per uncooked cup and also boasts high levels of manganese, copper, and magnesium.

Quinoa can be whipped up in around 15 minutes and contains double the amount of fiber compared to most grains. If you enjoy heartier grains with a nutty texture,  quinoa is the perfect choice for you.

Buckwheat

Buckwheat is another rice alternative that actually comes from a fruit seed derivative. If a person does not tolerate gluten well, buckwheat is an excellent alternative.

There is actually research showing that those who consume (on average) 4 ounces of buckwheat a day actually improved their LDL to HDL ratio and reduce their serum cholesterol levels.

Beans

Beans are a vegetarian’s dream food – high in protein and antioxidants, low in cost, and plentiful in fiber, vitamins, and minerals. What’s not to love?

Not only that, research has shown that a moderate bean intake can be linked to lower incidences of cardiovascular disease, type 2 diabetes, and certain forms of cancer.

Lentils and beans can offer anywhere from 8-22 grams of protein per cup depending on the type of bean consumed.

Just remember to soak beans and lentils prior to cooking to release health damaging enzyme inhibitors.

Plant Based Protein Powders

The plant-based protein market has exploded lately. There are isolate variations ranging from soy, hemp, wheat, rice, and even pea to fulfill any amino acid deficiencies you might have through your nutrition. A few companies offer complete proteins with all of the essential amino acids. Do your research and choose carefully to make sure that your supplementation choice is rightly based upon your current nutritional intake. Protein isolates are more easily digested, and are often used by those who have a hard time assimilating protein, but isolates tend to be acidic and can damage the body for various reasons (especially whey isolates) if taken for long periods of time.

Mastering a Healthy Nutrition

Don’t fall into the trap of believing there’s a “one size fits all” approach when it comes to reaching your goals. When it comes to your health and fitness goals, protein is certainly essential, but you don’t always have to choose a meat-based option. With a little knowledge and personal research, you can easily reach your daily minimums and still eat foods that you enjoy.

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Serotonin, What You Need to Know About the Body’s Key to Health and Happiness

We all know that sunny days, sweet treats, warm bread, and the scent of vanilla make most of us feel better when we’ve got a case of the blues, but the reason why is not common knowledge. The answer lies deep in our nervous systems and the intricate communication between nerve cells. Neurotransmitters, chemical messengers that catalyze a myriad of metabolic functions, also affect our moods and behaviors. Some calm the body, promote digestion, and support good immunity while others are involved in keeping memory sharp, triggering the fight or flight stress response, and filling us with feelings of euphoria when we are in love or engaging in daredevil behavior. There are many neurotransmitters, but the body’s heavy hitters are serotonin, dopamine, acetylcholine, norepinephrine, and GABA. All of these are essential to life and well-being and work with each other toward the body’s homeostasis or state of equilibrium.

Poor diet, unrelenting stress, too much coffee or sugar, not enough physical activity, inadequate rest, and predisposed genetic deficiency all contribute to neurotransmitter dysfunction, especially that of serotonin. Inadequate or too much serotonin—as well as impairment of how the body utilizes it—has numerous consequences that can be the underlying factor in depression, anxiety disorders, obesity, Seasonal Affective Disorder (S.A.D.), premenstrual syndrome (PMS), Irritable Bowel Syndrome (IBS), osteoporosis, chronic insomnia, low energy, compromised immunity, even diseases of the cardiovascular system.

Serotonin disruption can also play a vital role in the insidious development of addiction, eating disorders such as bulimia and anorexia, obsessive-compulsive disorders (OCD), body dysmorphia, and other neuropsychological conditions. In short, proper serotonin levels play a central role in our quality of life, and we do not usually consider it until we are in the grips of its shadow side. If the problem is not addressed early, more and more unpleasant symptoms and syndromes may manifest down the road, consequently affecting other neurochemicals and body systems.

Serotonin is produced in the brain, but ninety-five percent of this neurotransmitter is made and used in the digestive tract along with twenty-nine other neurotransmitters. The human gut is often referred to as our “second brain”, but medically, it is called the enteric nervous system. No wonder our emotions are so often accompanied by physical responses! What is even more profound is the fact that good intestinal flora is essential for adequate serotonin.

Pharmaceutical antibiotics are prescribed in near-reckless proportions, and judging by the fact that it takes up to one year to restore beneficial gut flora after a single round of antibiotic use, it is not surprising that serotonin-related conditions and syndromes both physical and “emotional” are increasing at staggering rates. It is not uncommon for a person who has gone through rounds of antibiotics over a certain period of time to become clinically depressed, but the connection is rarely recognized.

On the other side of the coin, too much serotonin can also be a problem and contribute to digestive woes including nausea, vomiting, and diarrhea. It can also be a contributing factor in osteoporosis and certain types of heart disease. Since serotonin is usually known to be a calming chemical in the body, it is surprising to learn that too much of it can cause certain types of depression and extreme anxiety.

Excessive serotonin leads to depletion of many other neurotransmitters, especially dopamine, acetylcholine, and norepinephrine. On the emotional front, too much of this neurotransmitter can make one incredibly fearful of criticism, easily yielding to anger, feelings of inadequacy, and sadness. Prolonged lack of sleep can also contribute to serotonin excess, which would explain why most people “lose it” emotionally after a period of inadequate rest. Social interaction becomes difficult, though the individual desires it.

Too much serotonin can result by taking pharmaceutical antidepressants in conjunction with each other or combined with natural serotonin-affecting supplements, herbs, or even foods that stimulate serotonin. A medical condition called Serotonin Syndrome is also possible as a side effect of antidepressants, and can be a very dangerous thing. Physical symptoms can include trembling, sweating, vomiting, diarrhea, fever, and seizures. In many cases, ginger is given to the person afflicted to counteract the excessive serotonin in the system.

It is a balancing act for many of us to bring this neurochemical into balance. Putting these pieces together, one cannot help but come to the conclusion that supporting and harmonizing the body’s serotonin supply can be an integral piece in achieving better health. Vitamins, herbs, clinical aromatherapy, gentle exercise, Swedish massage, cranial-sacral therapy, meditation, and finding alternatives for prescribed antibiotics can all be mediators in our sometimes-rocky relationship with serotonin and other vital neurotransmitters. The following is a list of modalities, supplements, and tools to better nourish the production and utilization of this precious, life-enhancing neurochemical. Note: if you are taking prescribed antidepressant medication, please consult your doctor before taking any of the following:

Vitamins, Supplements, and Herbs

B6. This B vitamin is essential for nerve health and enzyme production, which are both critical for regulating mood and nourishing and balancing hormone levels, especially that of the female reproductive system. All B vitamins are important for neurotransmitter production and balance, but B6 is essential for serotonin.

Inositol. Inositol, a B vitamin component much like what bioflavonoids are to vitamin C, is a powerful yet gentle supplement for the entire nervous system, including the brain. There are few, if any, side effects with regular to high doses. Inositol can be extremely helpful in the withdrawal of drugs and alcohol, which is especially useful for repairing an overwrought nervous system. Inositol is a reliable supplement for serotonin deficiency and may be extremely helpful for anxiety, panic attacks, trembling, insomnia, chronic pain syndromes, and nervousness that is especially worse in the morning hours and during the hormonal shifts of menstruation and ovulation.

5-HTP (5-Hydroxytryptophan). Derived from the grafonia seed, 5-HTP is a natural amino acid involved in the conversion of tryptophan to serotonin and melatonin. In Europe, 5-HTP is sold by prescription under numerous trade names to treat major depression. Here, in the United States, 5-HTP is sold as a supplement, the most reliable being the enteric coated variety that is not destroyed by stomach acid on its way to the small intestine where it is utilized. 5-HTP is extremely helpful for PMS, general anxiety, irritability, mild-moderate insomnia, certain pain syndromes, and food cravings (carbs and sugar).

Damiana. Damiana, native to Mexico, is an aromatic herb mainly used for sexual dysfunction, but its value goes way beyond the reproductive system. Damiana increases neurotransmitter production including serotonin and dopamine and is reliable in reducing pain, easing anxiety, soothing digestive troubles, and increasing pleasure.

Ginger root. Ginger is an ancient as well as modern remedy for a plethora of ailments and a powerful player in neurotransmitter production. In cases of too much serotonin in the body, ginger is reliable in lowering it. In some people, ginger helps decrease symptoms of depression and anxiety. Individual chemistry is key, but this herb is definitely one to consider.

Kava Kava Root. Kava kava root is a centuries-old Polynesian herb used in ceremonial drinks as well as a libation in social situations. It is a powerful sedative that not only affects serotonin but other key players in the nervous system. It is reliable for panic attacks, trouble sleeping, and digestive distress related to “nerves.”

Lavender Flowers. Commonly grown for cosmetic and culinary use, lavender flowers can also be made into a tea that will naturally nourish the nervous system, namely serotonin production and utilization. Smaller quantities are recommended for calming the body, as larger doses prove to be stimulating.

Lemon Balm. A common garden herb, lemon balm (also called melissa) is a gentle but reliable remedy to boost serotonin levels in the body. It is highly useful for digestive upsets, insomnia, nervousness, and depressive states.

Olive Leaf. Olive leaf is a wonderful alternative to pharmaceutical antibiotics. It is the strongest antibiotic and antiviral in the plant world and is a powerful warrior against everything from malaria to viruses, the common cold to food poisoning. It is excellent for all bacterial and viral conditions as well as building good microbes in the gut, which is essential for healthy levels of serotonin.

St. John’s Wort. St. John’s wort is an age-old herbal remedy for melancholy, depression, and nervousness. It is valuable in the production of not only serotonin but other neurotransmitters such as dopamine and norepinephrine.

Foods

Foods that stimulate serotonin production include chocolate, avocado, chicken, turkey and most protein sources, flaxseed, sunflower seeds, sugar and all carbohydrates, wheat germ, and dairy such as cheese and cottage cheese.

Clinical Aromatherapy/Essential Oils

Bergamot Essential Oil. Bergamot essential oil boosts serotonin and is highly useful for depression and lowered immunity. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Cacao Essential Oil. Essentially chocolate essential oil, cacao stimulates both serotonin and dopamine production and is a good oil to use to curb sugar cravings, ease despondency, and increase feelings of enjoyment and pleasure. It is especially beneficial for premenstrual-related food cravings and sadness. Add a drop or two to a tissue and inhale for 5 minute intervals throughout the day.

Frankincense Essential Oil. Frankincense essential oil is a wonderful ally for all forms of anxiety and is a key oil in aromatherapy for brain and nervous system health. Frankincense helps the body make and utilize serotonin and dopamine. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Frankincense essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Ginger Essential Oil. Ginger essential oil can be applied undiluted to the soles of the feet for quick absorption in cases of excessive serotonin. Ginger is an antagonist to the neurotransmitter and can relieve severe anxiety, digestive distress, and other symptoms springing from too much serotonin in the body due to various factors. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks, and do not shower for a few hours after application.

Lavender Essential Oil. Lavender essential oil, long associated with calm feelings, is the CEO of essential oils that stimulates serotonin production in the body. It can be used to boost immunity, improve mood, promote sleep, quell general anxiety, and even prevent anxiety from escalating to panic. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Lavender essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Neroli Essential Oil. Neroli essential oil reduces stress hormones in the body and is known to increase serotonin. It is almost unequaled in stopping trembling, anxiety, and nervous agitation. It is also used to decrease symptoms of depression and calm an overexcited state. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Roman Chamomile Essential Oil. Roman chamomile is a wonderful ally for a stressed nervous system and can be inhaled to calm emotions and accompanying, unpleasant physical responses. It brightens the mood and outlook, soothes digestive storms, and promotes a feeling of wellbeing and hope. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Sandalwood Essential Oil. Much like frankincense, sandalwood is a deeply nourishing oil for the entire nervous system. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day. Sandalwood essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Sweet Orange Essential Oil. Sweet orange oil is highly useful for decreasing obsessive thoughts and/or behaviors, calming the body, and promoting serotonin and other neurotransmitters. It also quells anxiety, chronic worry, and feelings of dread. Sweet orange oil also elevates the mood and combats depression. Add a drop or two to a tissue and inhale for 5-minute intervals throughout the day.

Ylang Ylang Essential Oil. Ylang ylang essential oil unsurpassed for calming excitatory neurotransmitters and kicking in calming neurochemicals like serotonin. It also regulates adrenaline in the body. Add a drop to a tissue and inhale for 5-minute intervals throughout the day, but no more than 2-3 times or a headache may result. Ylang ylang essential oil can also be applied to the soles of the feet for quick absorption and results. Application: apply 3 drops of the essential oil to each sole of the foot 1-2 x a day. Allow to absorb before putting on socks and do not shower for a few hours after application.

Lifestyle Changes

One can do everything right to have better nervous system health, but without positive, serotonin-friendly lifestyle changes, the body and mind will always fall short of reaching homeostasis. In the quest for serotonin balance, don’t forget to:

Get more rest. 8 or more hours of sleep a night and periods of non-doing during the day are critical in normalizing neurotransmitters and boosting immunity. Non-doing means designating 5-minute intervals to one-hour timeslots to doing nothing but lying back and zoning out without guilt. Insomniacs might find it surprising that non-doing during the day promotes better sleep at night.

Unplug. from the computer, cell phone, iPad, radio, etc. Electronic screens and noise all negatively affect the brain and its chemical activity. Using devices non-stop contributes to neurotransmitter disruption.

Get out into nature. It is proven that being outside, especially in sunlight, or looking out a window onto greenery instantly boosts neurotransmitters. When you are outside, breathe deeply, notice the beauty around you, and take in the soothing sounds of birds, water, or wind.

Do more gentle exercises. Working out in the gym, running for miles, or taking high-energy exercise classes boost stimulating neurotransmitters like dopamine and norepinephrine, but our friend serotonin needs yoga, creative movement, ballet, tai chi, qigong, and deep breath work to be utilized in the body.

Receive more massage and bodywork. Swedish massage is known to boost serotonin and other calming chemicals in the body by triggering the autonomic (fight or flight) nervous system to yield to the parasympathetic (rest and digest mode). If you want to stimulate serotonin, avoid deep tissue work or more aggressive modalities. Opt for flowing, gentle massage, preferably set to beautiful music.

Listen to calming music and nature sounds. Ditch the driving percussion of rock music once in a while for more calming music. Even better, listen to real or recorded nature sounds including birdsong, ocean waves, crickets, gentle wind, or streams.

Whatever way you choose to boost serotonin and other calming neurotransmitters, nature will work with your unique chemistry, and it won’t take long for you to know what works best for your body and psyche. Happiness and wellbeing are indeed rooted in the physical; the more harmonious we are on this level, the more harmonious on every other level, even in the face of adversity and stress. With serotonin on our side, come what may- we can be ready!

For more about neurotransmitters, nervous system health, and clinical aromatherapy, see my new release, Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications.

…

DISCLAIMER

The statements contained herein have not been evaluated by the Food and Drug Administration, and the material presented in this article is not intended to treat, prescribe for, cure, mitigate, or prevent any disease or to replace conventional medical treatments.

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Fresh, healthy, Local and Sustainable Fruit Year-Round

We all know that fruit is good for us. The steady stream of research and articles on the subject reminds us constantly of the amazing antioxidant benefits of blueberries and how an apple a day keeps the doctor away. When we go to the supermarket, we know we are supposed to do the healthy thing and load up on fresh fruits, right? But are those fruits really fresh and really good for us? How far did those strawberries have to travel and what did they spray on them to keep them looking “fresh” in the middle of winter? Were they grown in a way that positively or negatively impacted the waterways and wildlife in that area, not to mention the farmers who grew them?

You can always make the choice to “vote with your wallet” as I like to say, and buy certified organic from the store, but this can be expensive for many of us, and the reality is still that if it’s not in season where we live, it had to travel a long ways to get to our produce section.

The good news is, there are many ways you can add more fruit to your diet, and still keep it healthy, local and good for the environment. There are plenty of small farms out there growing tree fruits and berries, and this is the perfect opportunity to get to know them. Buying, picking and growing fruit in quantity when it is in season is very economical, and although fresh fruit may not be available all throughout the year, there are some simple ways to store and preserve it at home so that you always know exactly where it came from.

Visit Your Local Farmer’s Market

If your town or urban neighborhood has a farmer’s market, this is the place to find your local fruit. Farmer’s Markets give you an opportunity to have a conversation with farmers directly about how they grow their crops, whether they are organic, and which varieties they recommend. Farmers tend to highlight freshness with the produce they bring to market, so you will know it was picked the day before or even early that morning. Some farmer’s markets also continue through the holiday season, allowing you to continue buying local fruit that farmers have stored in their own cold storage.

The other added benefit of a trip to your local farmer’s market is the community building aspect of getting to know your farmer and your fellow like-minded locavores. Throw in some live music and healthy food carts, and you can’t go wrong for a fun weekend activity. When a fruit is in season, expect to find whole flats available at discount prices that you can preserve for the year ahead. Some farmers also offer “seconds” or not-so-perfect boxes of fruit at a deep discount, that is perfectly good for canning or freezing.

U-Pick

I can’t recommend this option highly enough, especially if you have kids. While the low prices and feeling of self-sufficiency are reason enough to get your fruit in this manner, what it comes down to is that it is really just plain fun.

What’s not to love about making an outing to visit a farm, spending some time outside picking fruit, snacking as you go and maybe having a picnic lunch while you’re out there? You will get to know firsthand exactly where your fruit came from as you create good memories and start traditions to pass down in your family.

Farmers charge less per pound for fruit they don’t have to spend time picking, plus they will usually offer a discounted price based on your quantity, so stocking up for the year at a U-Pick farm really does pay off.

Grow Your Own!

You don’t need a lot of land to grow a lot of food. Depending on the size of your yard, you can plant fruit trees, berry bushes, and strawberry beds to create a productive, edible landscape. Raspberry patches can produce an incredible amount of fruit, strawberry beds planted with ever-bearing varieties can be harvested multiple times throughout the growing season, and a single dwarf fruit tree that is properly pruned can produce a massive amount of fruit. From the five blueberry bushes growing in our yard, we were able to freeze 30 quarts and have fresh berries to eat all summer.

Even if you live in a small space, raspberries and blueberries can grow in pots, dwarf fruit trees have been developed for patio growing, and strawberries can be planted in vertical containers with holes on the sides or in old gutters along your fence or balcony. You may not have room to grow enough quantity for preserving, but you can grow your fresh day-to-day eating fruit for the summer and stock up at the farmer’s market for long-term storage. Aside from the cost of plants, soil amendments and your water bill, this is a very low-cost option for securing your yearly fruit supply.

Go Gleaning

If you take a walk around your neighborhood in the fall, you may notice fruit trees on abandoned lots and in public spaces dropping fruit all over the ground. Urban foraging, or gleaning, is a great way to get your local, organic fruit and keep it from going to waste. Fallen fruit in parks and public areas creates a lot of mess and clean-up labor when it falls on sidewalks and lawns, so you are doing landscape workers a big favor.

You may also have a neighbor who is too busy or physically unable to harvest the fruit in their yard. It never hurts to ask if you can harvest from their trees, and offer them a portion of the fruit in exchange. It’s a good way to get to know the people in your neighborhood and build community. Some places even have gleaning groups that go around and help each other harvest fruit to share amongst themselves and donate some to local food banks. It is truly the “waste not, want not” principle in action, and it’s absolutely free.

Go Wild!

Few things can rival the flavor of wild berries, freshly picked from the vine. Blackberries, huckleberries, black cap raspberries, and a whole abundance of delicious fruits grow all around us in forests, fields, and the wild spaces. In some places, blackberries are so invasive that you don’t have to go far to find a patch to pick from. This, like U-picking, is a great activity for those with kids. Many families still carry on traditions of going on outings up into the high mountains to pick huckleberries in the late summer, to freeze and use in family recipes from jams to pies.

One of the best resources for where to find the best picking spots are your own grandparents or the elderly people you know. They have likely spent many a day out picking wild berries in their youth, and would enjoy sharing their experience and pointing you in the right direction. The other great thing about this method of gathering fruit is that it doesn’t cost a thing.

Preserve the Bounty

Here is the important key to keeping your fruit supply local. Many of us live in places where fruit doesn’t grow all year. Rather than going to the grocery store for a pint of strawberries from Mexico in January, why not thaw a pint of local strawberries from your freezer? Instead of buying a bag of dried fruit with added sweetener and preservatives, you can snack on a handful of delicious dried plums from your backyard.

If you spend the time stocking up over the summer, all the fruit you need is right there until it comes back into season the following year. Freezing, canning, dehydrating, and cold storing are all fairly simple methods of keeping your fruit supply local through the winter months. Things like apples, pears, and kiwis will often keep for several months in root cellars, garages, or any place that stays cool without freezing. Berries can be frozen in baggies or containers. Peaches, plums, and pears can be canned in a simple honey syrup, and jams can be made out of just about any kind of fruit you like.

For folks that are just plain busy, your freezer is your friend. Once you have gone about gathering and storing your fruit for the year, you will gain the satisfaction of doing things for yourself, some peace of mind, and closer connections with your food and your farmer. The Ball Blue Book of Preserving, and The Big Book of Preserving the Harvest by Carol Costenbader are a couple of excellent resources with instructions and recipes for canning and other preservation methods. Also, most state universities offer Master Food Preserver programs through their extension offices, similar to the Master Gardener program.

A Mountain Hearth Recipe for Strawberry Jam and Life

Ingredients

A local Farm
Friends and People You Love
4 cups fresh picked strawberries
3/4 to 2 cups sugar
1/4 cup fresh squeezed lemon juice
3/4 cup water
3 tsp Pomona’s Pectin
4+ tsp Pomona’s calcium water (comes with pectin)

Take a trip out to your favorite local farm with your friends and the people that you love. Make a day of it, pack a picnic lunch, and enjoy the experience. Pick as large a quantity of strawberries as you can manage processing, and “vote with your wallet” to support your local farmer. Then it’s time to get your supplies, get home, and get to work, because fresh strawberries don’t keep long.

Mash the strawberries and stir in lemon juice and sugar. I always go with the middle ground and use about a cup. The cool thing about Pomona’s Pectin is that you can use whatever type or amount of sweetener you want. I like having options. Then boil your water and pulse in a food processor while adding pectin powder. Blend for about 2 minutes. Stir this into your fruit mash. Then add the calcium water until the jam starts to jell. Ladle into clean jars leaving about an inch head space and freeze. I keep mine up to two years in the freezer and it’s a wonderful year-round treat!

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The Toxic Toothpaste Ingredients That You Need To Avoid For Good Oral Health

Conventional toothpaste is full of toxins that make your teeth look pretty and feel clean while they slowly erode the tooth enamel and gums. Conventional whitening toothpastes are very toxic to the mouth. All of the conventional brands and many of the “natural” brands put chemicals in their toothpaste that no one would never put in their body knowingly, except fluoride, a known carcinogen and neurotoxin that people have been brainwashed into believing is good for them.

If you’re shopping for an all natural toothpaste, here is a list of ingredients to avoid, and why:

Triclosan

Triclosan is used in skin care products, deodorants, laundry detergents, mattresses, toilet fixtures, hand sanitizers, toothpaste, and more. This chemical has powerful antibacterial and antifungal properties, but it’s also been linked to numerous health problems. Triclosan impedes the thyroid gland, is likely an endocrine disruptor, and it may cause cancer. Triclosan is used in some of the most popular toothpastes.

Sodium Lauryl Sulfate

A common ingredient in toothpaste and another likely cancer contributor, sodium lauryl sulfate (SLS) is as a surfactant that helps thicken toothpaste, and is responsible for its foaming action. SLS is said to help dissolve dental plaque. It is a known skin irritant, it pollutes our groundwater, it is toxic to fish and other aquatic animals, and it’s a pesticide and herbicide that is used to kill plants and insects.

The manufacturers of SLS recently petitioned to have the chemical listed as an approved pesticide for organic farming, but fortunately the application was denied because of its polluting properties and its ability to cause environmental damage.The manufacturing process is also highly polluting, with cancer-causing volatile organic compounds and sulfur compounds that get released into the environment.

There have been many studies showing that SLS may contribute to cancer, teeth and gum problems, ulcers, and many other health issues.

Aspartame, Saccharine

These are artificial sweeteners that often show up in toothpaste formulas and many sugar free foods. Each has been linked to many serious health problems and should be avoided altogether.

Fluoride

Fluoride is an endocrine disrupter that calcifies the penile gland, and can reduce thyroid and adrenal gland function. Fluoride increases cancer risk, causes damage to DNA, inactivates enzymes within the body, accelerates aging, disrupts the immune system, and should be avoided both in toothpaste and in water.

There’s a lot of talk of Nazi Germany using fluoride to pacify the Jews, but I cannot verify this to be true. If you have a strong source on this, please leave us a comment and let us know.

Propylene Glycol

Propylene glycol is a form of mineral oil. It’s an alcohol that is produced by fermentation of yeast with certain carbohydrates.

Propylene glycol comes in several grades, and it has a variety of uses. The industrial grade is an active ingredient in engine coolants and antifreeze, airplane de-icers, paints, enamels, and varnishes. Propylene glycol in pharmaceutical grade form is used in many products, including toothpaste, as a solvent or surfactant.

Adequate testing has not been done with propylene glycol, but the EPA considers propylene glycol to be so dangerously toxic that it must be handled with gloves, protective clothing, goggles, and proper disposal. Truth be told, that’s true with most of the other chemicals in toothpastes and other body care products, and many ingredients in our foods. Obviously, if you want a healthy mouth, do not put chemicals on your toothbrush. They virtually always prove to be problematic in the long run.

Glycerin

In itself, glycerin is not toxic. The problem is that glycerin, when scrubbed onto the surface of teeth, leaves a residue that is hard to remove. You can rinse your mouth two to three dozen times to remove it.

Calcium and phosphorus, minerals the teeth need which are normally present in our saliva, continually flow through of our teeth. Glycerin residue prevents this natural flow, the natural demineralization and remineralization process. This accelerates tooth decay and other dental problems.

Diethanolamine

Diethanolamine (DEA), is in products that foam like toothpaste. DEA disrupts hormones and forms cancer-causing nitrates. Dr. Samuel Epstein, professor of environmental health at University of Illinois, states that repeated exposure to skin may lead to increased risk of liver and kidney cancers.

Sorbitol

Sorbitol is used as a thickener and a humectant to prevent toothpaste from hardening when the tube is opened or when the toothpaste is exposed to air. Sorbitol is a sugar alcohol (similar to xylitol) used to sweeten some “health food” products. Some researchers have recently discovered that sorbitol found in chewing gum can cause chronic diarrhea. Very little research has been done on this chemical.

Microbeads

If polypropylene, poly-e-terephthalate, and polymethyl methacrylateis are tiny pieces of plastic that are included in toothpaste as an abrasive. While these little plastic beads may help scrub plaque off your teeth, they also damage tooth enamel and become lodged in sensitive gum tissue. To make matters worse, they absorb both bacteria and industrial chemicals and are believed to be endocrine disrupters.

Conclusion

Don’t buy the brands with the aforementioned ingredients. A brand with any of the ingredients listed should not be a brand you trust. Try an all-natural toothpaste powder; you may find you love it like many others have. Or just make your own! Here’s a super easy recipe:

  • Equal parts of coconut oil and baking soda
  • Add essential oil to taste (I like peppermint)
  • Add stevia (if desired) to taste
  • Add a pinch of unrefined sea salt for a boost of minerals

If you suffer from serious tooth and gum issues, check out Heal Gum Disease and Cavities Naturally – Step By Step and Mercury Fillings, Root Canals, Cavitations – What You Need to Know, and see the first two articles below for more oral health recipes.

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Five Essential Oils That Help Fight Infections

Essential oils are routinely used in Aromatherapy for their pleasant, sweet scent. However, they have much more to offer. Essential oils are popular in traditional Chinese and Indian medicine to treat a number of conditions. Recently there has been an increased interest in antimicrobial properties of essential oils.

Many reputed labs have confirmed that essential oils have anti-infective properties. Research has also shown that essential oils are effective in many antibiotic-resistant infections. Essential oils have the potential to offer an alternative, natural, and side-effect free solution to tackling infectious diseases.

The active components of essential oils, have a small molecular weight and hence, they absorb easily into the body. Essential oils also have a high potency, meaning that only a small dosage is enough.

Another advantage of essential oils is their shelf life. Most of the essential oils are quite stable and can be stored for as long as 10 years (with the exception of citrus oils which can be stored for up to two years). These oils are a must in any natural medicine cabinet.

Many times, essential oils will need dilution with “a carrier oil” to dilute the potency of it. These carrier oils serve as a base for the essential oils. Some good examples of carrier oils are sweet almond oil and coconut oil. Due to their sensitive skin, if you plan to use essential oils on a baby, it is always a good idea to dilute them with a carrier oil.

Five Essential Oils Effective in Treating Various Infection

Lavender Oil

This is perhaps the most well-known oil on the list. Lavender oil has a sweet, pleasant scent, and it has good antibacterial and antiviral properties as well. When applied to scrapes, bruises, and stings, Lavender can significantly reduce healing time. This oil is pretty mild and does not need a carrier oil.

A common way of applying Lavender is directly on the skin. Recent studies have also shown that Lavender oil is effective in killing both gram-positive and gram-negative bacteria. Apart from being used against infections, lavender oil is used to induce and promote sleep.

Tea Tree Oil

Tea tree oil possesses strong antibacterial, antiviral, and antifungal properties. Mixing it with coconut oil or aloe vera gel is a great way to dilute it. Applying it directly on the skin can help with acne, fungal infections, ringworm, and athlete’s foot.

Tea tree oil is often used as an antiseptic to treat minor burns, bruises, and scrapes. It is also effective for some vaginal infections. Two cups of water containing 2 tablespoons of tea tree oil can be used as an excellent all-purpose disinfectant cleaner.

Tea tree oil is pretty strong and can cause mild irritation and reddening if applied undiluted. Mixing the oil with coconut oil significantly reduces the side effects. Please be aware that tea tree oil is not recommended for internal use.

Roman Chamomile Oil

This sweet-smelling and gentle essential oil is ideally suited for sensitive skin and commonly used to treat mild to moderate acne. Chamomile oil is gentle enough to be used undiluted, but if need be, coconut oil works well as a carrier oil.

Roman chamomile can be used to treat diaper rash, and it’s been found effective against eczema and hemorrhoids. In the case of various ear infections and inflamed sinuses, a few drops added to a steam bath works great for relief. Roman chamomile has amazing pain relieving properties.

Eucalyptus Oil

Eucalyptus oil has been found to have antibacterial properties for the bacteria of the upper respiratory tract. Diluted eucalyptus oil can be used internally to treat bronchitis and upper respiratory tract infections. It can also be used to treat various mucous membrane infections (such as asthma).

Eucalyptus has analgesic properties and when used in a spray form, it offers relief from minor pains. Additionally, it’s been found effective against bacteria causing tooth decay. According to recent study, eucalyptus oil has been found to stimulate the immune system of the body as well.

Oregano Oil

The unique composition of oregano oil makes it especially suitable to treat staph infections. The phenolic compound found in Oregano Oil has been shown to be more effective than as many as 18 pharmaceutical drugs including penicillin.

It has excellent antifungal properties but must always be diluted before application. Use coconut oil or sweet almond oil as a carrier oil to dilute it.

Conclusion

Overall, essential oils are excellent for treating infections. However, it is recommended to dilute the oils with carrier oils to prevent irritation of the skin. Also, please be aware that not all of the essential oils can be taken internally. To learn more about essential oils, subscribe to our email updates at the Essential Oil Advocate and get 2 free audiobooks on essential oils and aromatherapy.

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Six Foods That Naturally Improve the Health of Your Eyes

Our eyes are the key to our most important sense – our vision. They’ve been called windows to the soul, but more importantly, they’re our windows to what’s happening around us. As we age, our eyes age with us. While most of the degenerative processes are not reversible, nutrition is one of the key ways to prevent future problems.

You’ll want to eat foods that contain vitamin A, C, and E, as well as zinc and omega-3 fatty acids. Here’s a list of some foods that contain these crucial nutrients for good eye health.

Fish Like Tuna and Salmon

Research has shown that omega-3 fatty acids are crucial for the development of your eyes. They help prevent dry eyes, macular degeneration, and cataracts.

There are different ways you can get more omega-3 fatty acids in your diet. One way is by taking fish oil, why not try the old fashioned way – by eating more cold water fish.

Foods That Contain Astaxanthin

Astaxanthin is an anti-oxidant that has been shown to be extremely beneficial for eyes. It fights age related eye degeneration, cataracts, and glaucoma. Astaxanthin is produced by a microalgae called Haematococcus pluvialis.

But this begs a key question – what foods contain astaxanthin?

There are really two categories of foods that can give you this powerful antioxidant: the algae that produce it and the animals that eat that microalgae like fish, shellfish, and krill. So in addition to the first point above, this is a whole other reason to eat more seafood.

Apricots and Blueberries

The eyes require vitamin A to repair damaged tissues and cells. However, the body cannot create vitamin A naturally; instead it must obtain it from other sources. Apricots and blueberries are rich in lycopene and beta-carotene that the body uses to create vitamin A.

Kale and Spinach

Leafy greens – it seems like they’re the miracle food for everything, doesn’t it? These great foods are full of zeaxanthin and lutein, two key antioxidants for improving vision that help prevent macular degeneration.

When you eat them, try and eat them raw, in their natural form. The more you cook them, the more nutrients are depleted. That’s why salad is usually best.

Citrus Fruits with Vitamin C

Fresh fruits such as oranges, lemons, grapefruits, and berries are some of the best when it comes to vitamin C.  Regular consumption of citrus fruits and berries will help reduce the risk of cataracts and other eye diseases. These fruits also provide a number of other health benefits.

Apricots and Blueberries

Our eyes require certain vitamins and nutrients to fix damaged tissues. Vitamin A is one of those important vitamins that our bodies need but can’t produce. Therefore, it must obtain it from other sources. That’s where apricots and blueberries come in (as well as any other foods that contain vitamin A components).

Apricots and blueberries are rich in lycopene and beta-carotene, which the body uses to create vitamin A. Consuming them will directly help your body fix damaged tissues and cells in the eyes.

Conclusion

Proper nutrition is just one component to eye health. Keeping up your overall health is also crucial. Avoid conditions like high blood pressure and high blood sugar to help keep your eyes strong and healthy.

Working the above-described foods into your diet on a regular basis will definitely help to improve the health of your eyes. More importantly, it will make them more resistant to some of the common degenerative problems with the eyes and keep you seeing 20/20.

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What Is So Healthy About Matcha Tea?

Although matcha tea has only recently been given mainstream notice, the Japanese have harvested it for more than 1,000 years. Why is matcha receiving so much attention and gaining preference over green tea?

Antioxidants – Prevent Cancer

The high levels of antioxidants present in matcha have extraordinary anti-cancer properties. These antioxidants fight against free radicals and negate the effects of UV radiation. They combat aging and help prevent disease. Raw fruits, vegetables, dark chocolates – all of these are foods that people turn to for antioxidants. Yet, matcha tea has the highest levels of antioxidants.

Of all antioxidants, catechin is amongst those providing the greatest benefits. Epigallocatechin gallate (EGCg) is one kind of catechin most recognized for anticancer properties and matcha green tea is loaded with it.

Burns Fat Faster

If you are looking to burn fat fast, matcha green tea should be your preferred beverage. It will help you burn body fat four times faster than usual, mainly by increasing your metabolism. The advertisements for so many diet plans and medications promote empty promises and are usually accompanied by side effects. Matcha green tea, however, is safe and does not cause any problems like increased heart rate and blood pressure, common side effects with other types of treatments. Matcha green tea is your elixir if you are hoping to shed those extra pounds before your big day and you do not have a lot of time left.

Gives an Energy Boost

The energy you get from a cup of matcha green tea is truly unmatchable. Having a cup of this tea in the morning will help you get through the entire day, and this is absolutely clean energy you are getting. The boost that matcha provides  is owed to its combination of nutrients, not caffeine as previously thought. It is no wonder Samurais used to drink matcha before battles. So whether you are juggling studies and a job or your children are draining you,  a daily dose of matcha green tea is probably what you need.

Boosts Memory and Concentration

L-Theanine is an amino acid present in matcha green tea with psychoactive properties; it causes dopamine and serotonin production. These neurotransmitters are responsible for boosting mood and enhancing memory, thus helping with improved concentration. Not only that, these chemicals fight depression, stabilize moods, and calm you down. Looking for increased clarity for during your exam times? You might want to try matcha tea to get just that.

Detoxifies Your Body

Green is the universal color signifying health. The vibrant green color characteristic of matcha is owing to chlorophyll. In fact, while it is growing, matcha is kept in shade in order to enhance its levels of chlorophyll. This chlorophyll helps detoxify your body by removing heavy metals and toxins, thus making matcha a very effective and efficient daily detox.

Conclusion

Besides all of these benefits, matcha is great for your immune system. It keeps you healthy.  You do not have to take it as medicine. You can enjoy its health benefits as a tea or use it to make muffins, brownies, puddings, soups – you name it. The reason matcha tea is more effective than normal green tea is because it contains all the nutrients the plant has to offer. Not only is the chlorophyll content high due to it being grown in shade, but the drink is made by powdering the leaves. Instead of steeping the leaves and throwing them away, losing all their nutrients, matcha is a whole food, giving you maximum nutrients.

But remember, just because matcha has so much to offer, it does not mean that you should overload your diet with it. Everything is best when taken in moderation.

Note from Author:

“Many thanks to Batool Ali, a dear friend of mine and a passionate blogger who did all the research for this article. She works for Centra Care, a Tampa Bay Urgent Care Provider.”

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