Whether you’re looking to recover quickly from a tough workout that caused DOMs (Delayed Onset Muscle Soreness), trying to heal as fast as possible from an injury, or you suffer from chronic aches and pains, this regimen will reduce muscle soreness and cut healing and recovery time in half (or less).

Step 1: Perform hot and cold hydro­therapy immediately after your workout or when muscles are sore for any reason. If you’re working out at a gym with a dry sauna, get in the sauna with the temperature as high as it can go for about 10 minutes then get in a cold shower, or, if there is a fairly cold pool, jump in the pool then get into a cold shower.

Step 2: Flooding the body with anti-inflammatory omega 3 fatty acids will rapidly speed healing. The best way to do this is with Dr. Budwig’s Flax and Quark. Eat this once or twice a day. It is absolutely amazing! Just doing this alone will cut recovery time in half.

Step 3: Deep Tissue Repair Oil is an amazing, natural way to reduce muscle soreness. It dramatically improves blood circulation where the tincture is applied, without swelling. It is an excellent pain reliever, and unlike other balms and ointments for muscle soreness, it actually heals, too.

What to Eat: Ginger is anti-inflammatory, and the University of Georgia recently found that daily ginger consumption also reduces muscle pain and soreness caused by exercise. This step is actually most effective if ginger has been consumed daily for the last seven days preceding the muscle soreness.

Cherries, and especially tart cherries have been proven in scientific studies to relieve muscle soreness. The studies typically use tart cherry juice. Black cherry juice works particularly well.   A healthy alkaline based diet will go a long way in reducing muscle soreness and preventing muscle soreness as well. Eat right, eat an alkaline based diet, and consume ginger every day, and muscle soreness will be eliminated or dramatically reduced. Read all about cherries here.

The Lost Art of Preserving Food

I belong to a CSA and I sometimes find myself overwhelmed when large amounts of vegetables come in all at once. Although there are a variety of ways this produce can be preserved, I have found that fermentation is the best one for me.  Using this method preserves the vibrant colors, flavors, vitamins, minerals, and food enzymes since fermentation does not involve heat like with conventional canning methods.

In my explorations with food I have fermented beets, Sauerkraut, Kimchi, varieties of salsa, chopped jalapeno peppers, cucumbers, chopped garlic, and herbal blends including cilantro and chives.

History of Fermentation

Fermentation, drying, freezing, smoking, salting and sugaring foods were the methods used by our ancestors to keep food through seasonal shortages. Fermentation has been in practice for thousands of years and is still commonly used in other cultures throughout the world.

The art of fermenting vegetables is also becoming more common in the U.S. as more people are realizing the many health benefits of including fermented foods in the diet.

When you improve digestion, you improve absorption too

Do you suffer from food intolerance, constipation, irritable bowel syndrome, yeast infections, allergies or asthma? All of these conditions have been linked to gut health. Fermented foods will help to restore the proper balance of gut flora, and since 80 percent of your immune system is located in your intestines, making gut health a priority can be a proactive defense against disease. Furthermore, since fermented foods retain their enzymes, your body will utilize them in the digestion and assimilation of nutrients.

By fermenting in-season vegetables you can save money.

I’m sure we have all experienced produce spoiling before it was eaten. By preserving your surplus you can avoid this common problem. As an added bonus, you can save money by purchasing and preserving your produce while in-season, thus ensuring that you are getting the highest quality at the lowest price.

Aside from the initial cost of your fermentation vessels, there are minimal expenses to this process.  I have a crock for sauerkraut, and I use quart and pint size canning jars for fermenting and storing.

The basics – How to Ferment Vegetables

Typically, coarse sea salt and/or whey are used for the fermenting process. If you use whey, it can be obtained by draining plain cultured yogurt over cheesecloth or by pouring the accumulated liquid from the top of the yogurt container.

After deciding what to ferment, the typical process is to chop or finely grate the vegetables to increase the surface area which will be exposed to the brine.

Place the grated/chopped vegetables into a bowl and sprinkle with a coarse sea salt. The ratio is 2 T per 1 qt mason jar of vegetables, or 1- 1 ½ tsp of salt per 2 lbs of vegetables.  Use clean hands or a utensil to work the salt in. It may take a few minutes to pull the liquid from the vegetables, but soon you will have enough to cover the vegetables thoroughly when placed into your mason jars.

Fill the jar with the vegetables and juice and continue to press firmly to release more liquid and to remove any air pockets.

Usually no additional water is needed; however it can simply be added to completely submerge the vegetables. If there is a need for water, you should use filtered or spring water only. If at any point in the fermentation process you notice that the vegetables have lost moisture, you can always add more and incorporate it in.

Cover the jar with a cloth or paper towel and secure with a rubber band to keep insects out. Sealing your jar tightly at this point would cause pressure to build up which could cause breakage.

Leave the jar at room temperature for 4 to 7 days. The warmer the area, the faster the fermentation will occur. When you are satisfied with the taste, you can secure a cover and store in a refrigerator or a cool basement.

Being submerged in the salted brine will prevent the vegetables from growing mold. However, if you find mold growing on the top it can simply be removed and you will find that the vegetables underneath are still fine. I have not found mold to be an issue, but I am in the habit of smelling the product before using.

Use non-metal utensils when mixing or when removing vegetables from the container.

Fermented Vegetables Recipes

Kimchi

(fills 2 qt jars)

This recipe includes whey. Read the above instructions on obtaining whey. If you don’t have whey, you will add more salt using the 2 T per 1 quart mason jar.

• 1 head Napa cabbage that has been cored and shredded
• 1 bunch of green onions, chopped
• 1 cup grated carrots
• 1/2 cup grated daikon radish
• 1 T fresh grated ginger
• 3 cloves garlic, peeled and minced
• 1/2 tsp dried chili flakes
• 2  T sea salt
• ½ C whey

Place vegetables, ginger, red chili flakes, and salt and/or whey into a bowl and incorporate until you have released the juices. Fill 2 quart size glass jars with the mixture, while pressing down firmly until all the juices have risen to the top and cover the vegetables leaving 1 inch of space at the top of the jar. You can use a cabbage leaf over the top of the mixture to keep the vegetables submerged below the brine. Cover the jar lightly and keep at room temperature for about 4-7 days, then secure a cover and transfer to the refrigerator.

Salsa Verde

• 1 lb tomatillos that have been lightly blanched and husked
• 4 jalapeno peppers seeded and chopped
• 3 cloves garlic peeled and crushed
• Juice of 1 lime
• 2 T unrefined coarse sea salt
• 3T chopped cilantro

Toss tomatillos, peppers, garlic, lime juice, and salt in a food processor or blender and process until smooth, adjusting seasoning to taste. Transfer to a mason jar leaving 1 inch at the top of the jar, lightly cover and ferment at room temperature for three to five days, then secure a cover and store in the refrigerator.

Basic Salsa

See above for obtaining whey. If you don’t have whey, just add more salt using the 2 T per 1 quart size mason jar.

• 2 large onions
• 6 large tomatoes
• 2 green peppers
• 3 cloves of garlic
• 6 jalapenos or to taste (seeded)
• ½ cup fresh chopped cilantro
• juice of three lemons or limes
• 1/2 cup whey
• 2 Tablespoons of sea salt
• water if necessary

Run individual veggies through a food processor or chop by hand and combine in a large bowl. Add the salt and/or whey and stir well. Let sit for a few minutes and then put into jars leaving an inch at the top. Lightly cover and let sit at room temperature for 4 days, then cover and store in the refrigerator.

Fermented Garlic

• 7 garlic bulbs
• 1 T sea salt

This recipe is to fill a mason jar about ½ of the way full of chopped garlic cloves. Separate the heads of garlic into individual cloves and peel the skin off of each clove. Combine 1 T sea salt with 1 cup of water and pour into a 1-qt. mason jar, stirring well to dissolve. Lightly chop the garlic in a food processor and add to the salted water, add additional water if needed and stir. Cover lightly and set it aside at room temperature for at least three days or up to a week or until the garlic achieves the desired flavor, then cover and store in the refrigerator.

Preserving Herbs with Fermentation

I used to dry herbs but found they were lacking in flavor. Using the process of fermentation they remain vibrant in color and flavor and can be used to season your dishes.

Depending on the amount of herbs you are fermenting it may take a quart or a pint size jar.  Start by placing the washed herbs in a food processor until they have reached a finely chopped consistency. Add some water to make your brine (this should have the consistency of thick salsa).

In this state, you can get a better idea of the amount of salt that you will need to add by following the 2 T per qt size jar. Incorporate the salt into the mixture thoroughly before transferring it to mason jar(s), then cover lightly. Allow to ferment for 3- 4 days, then secure a cover and store in the refrigerator.

Recommended Reading:

• Candida, Gut Flora, Allergies, and Disease
• How to Kill Fungal Infections
• Health Benefits of Apple Cider Vinegar & How to Make Your Own
• Your Guide to Root Vegetables – Health Benefits, Recipes, and More

How to make the best raw hummus ever!

I wasn’t crazy about raw hummus when I first tried it, I thought the uncooked garbanzo beans gave it a bitter aftertaste. I decided to do my own recipe, and after some experimenting, I am convinced that this is the best raw hummus recipe out there! In fact, I have grown to like this better than any cooked hummus I’ve had.

Ingredients

• 3 cups dry garbanzo beans (soaked, sprouted, and rinsed)
• 4 tablespoons sesame seeds
• 1 lemon, juiced
• 1 lime, juiced
• 4 cloves garlic
• 1 carrot, chopped or shredded
• 1/2 cup oil (olive oil, flax seed oil, and coconut oil blend, equal parts)
•  teaspoons sea salt
• 1 teaspoon ground pepper or ground papaya seed
• 2 tablespoons paprika
• 3/4 teaspoon ground cumin
• 3 tablespoons cilantro finely chopped
• jalapeño pepper, ground cayenne pepper, or other spice (or hot sauce) to taste

Instructions

Soak garbanzo beans for 24 hours (drain, rinse, and change water 4 times within the 24-hour period). You may need to soak them longer. The need to be just starting to sprout before you use them. Beans should be barely sprouted. Rinse beans well before using. In a food processor combine all ingredients except oil, and mix well. Add oil slowly until the desired texture is achieved (may need more or less oil than specified).

All ingredients are to taste, so play around and see what you like best. Coconut oil may be a little strange in this recipe to some, but I don’t taste it when it’s mixed with the flaxseed and olive oil. And the health benefits of coconut oil are why I add it. The flaxseed oil not only has excellent health benefits, it also introduces an additional, distinct nutty flavor to the dish that works well.

If you would like a thinner consistency, or you want to reduce the oil, you can add water.

You can garnish the dish with some cilantro and paprika on top.

Serve with your favorite vegetables and/or chips (raw blue corn kale chips is a recipe I am working on and I’ll bet it’ll be amazing with this), but make sure you throw in some pear slices! I know what you’re thinking, “Pears with hummus? Really?” Yes. I promise you, pears with hummus are simply amazing. You must try it.

Summer Feasting

Zucchini and summer squash display such rapid middle of summer growth that some gardeners sneak out at night and gift their surplus on local doorsteps. If you discovered a mountain of summer squash in your garden or on your doorstep, steaming, sautéing, baking, grating raw in salads, slicing and dipping, dehydrating, and making noodle shapes for sauce are some of the many ways squash can be devoured.

Unlike the sweet fruits of summer, zucchini and summer squash are actually non-sweet fruits that tend to be easy to digest and very balancing to the body. So feel free to indulge and find new ways to eat these tender fruits. You’ll reap the health benefits these squash offer.

Recent studies have shown, zucchini and other summer squash rank in the top three foods high in antioxidant rich carotenoids like alpha-carotene, zeaxanthin, and lutein. Summer squash are also high in potassium, vitamin C, manganese, and vision preserving vitamin A, as well as B-1 and B-6. These nutrients support bone health including the health of the teeth, heart health, healthy weight, cancer prevention, collagen production (think beautiful skin) and eye health. Beyond eating them raw, steaming them with the skin intact (as opposed to boiling or microwaving), has been shown to be the best way to preserve those nutrients.

Summer squashes are members of the Cucurbitaceae family and are relatives of both the melon and the cucumber. All parts of summer squash are edible, including the flesh, seeds, and skin. For Native Americans, squashes were so prized they were coined as one of the “Three Sisters” along with corn (maize) and beans.

Zucchini can have a yellow skin, green skin, or striped and speckled skin. Black Beauty, Golden, Caserta, Cocozelle, Round, and Dark Green are some of the popular varieties and as one more bonus, zucchini is one of the summer squash types that produces edible flowers.

Golden Summer Crookneck and Early Prolific Straightneck are the varieties many of us refer to as summer squash and they are most often yellow in color – although they can also be pale green.

Scallop Squash, also called Patty Pan, can be white, pale yellow, or light green in color and are the shape of a thick sand dollar or saucer. Scallop Squash often have a sweeter flesh than other summer squash.

The trick to harvesting fresh zucchini and summer squash all summer is to plant in succession in late spring, sowing a few seeds every two weeks. This way if your neighbor doesn’t leave you a basket of these beauties, you’ll still be enjoying squash in salads or warmed up with fresh garden tomatoes, basil, and onions. Instead of high carb noodles, make spirals or ribbons with your squash and then indulge in pasta sauces over nutrient rich, hydrating (95% water), low-calorie summer squash.

Feeling adventurous? Find novel ways to make zucchini bread and zucchini chips. Your search engine will lead you to many recipes, both raw and cooked, that you will be proud to present at parties or for just you and your clan.

Carpet Cleaning is one of the most toxic things you can do in your home, both for the environment, and your own health. Here are some good alternatives to conventional carpet cleaning.

Steam cleaning your carpet is the number one way to get rid of stains and germs, but standard carpet cleaning solutions contain a lot of harsh chemicals that can be dangerous for human health and the planet. Fortunately, there are a few substitutes you can use that may be better for your family and the environment.

Why are Standard Carpet Cleaners Dangerous?

Most people have never looked at what is in the standard carpet cleaning solutions. Most cleaning solutions for use in steam carpet cleaners contain perchloroethylene, which makes people feel dizzy and sick if it is breathed in. Opening the windows when you steam clean your carpet is a must, but even with good ventilation your family will still be breathing in harmful chemicals during the cleaning process.

Even more worryingly, the chemicals you use on your carpet hang around in the fibers, potentially causing a health hazard for young children who play on the floor. As perchloroethylene is a known carcinogen, it is a good idea to keep it out of your home, particularly if you have a young family. Using a natural carpet cleaning solution in your steam cleaner protects your loved ones and stops harmful chemicals from being released into the atmosphere and the water supply.

How to Naturally Steam Clean Your Carpet

To make your own non-hazardous carpet cleaner that won’t destroy the planet, mix equal amounts of white vinegar and warm water. You can use this solution in a steam cleaner to gently lift out stains and sanitize your carpet. Vinegar is a natural anti-bacterial agent and the mild acidity of the solution helps to lift stains from the carpet fibers. For stubborn stains, use a higher ratio of vinegar to water in the steam cleaner.

To make the carpet smell delicious, add a few drops of eucalyptus or lemongrass essential oil to the cleaning solution. These harmless oils are released into the air when you clean the carpet, filling your home with natural fragrance.

To make a foaming carpet cleaning solution, you can mix natural dish soap or laundry soap with equal parts baking soda. Apply the foaming solution to stained areas before steam cleaning with warm water and vinegar. The vinegar helps to break down and remove the soap residue to leave your carpet looking clean and stain free.

Steam Cleaning Your Carpet

Choose a warm, dry day with low humidity to steam clean your carpet. Open the windows to allow air to flow through the house, helping the carpet to dry as quickly as possible.

Post contributed by Lucy Massey for Empire flooring.

Enzymes and Digestion, Enzymes and Health, and a List of Enzyme-rich foods

The human body produces two categories of enzymes- metabolic and digestive. Metabolic enzymes are intra-cellular (in the cell), and are used for reproduction and replenishment of the cells as well as to maintain and rebuild the organs, tissues, and blood. Digestive enzymes are used to break down food for the proper assimilation of nutrients.

The Role of Digestive Enzymes

The importance of digestive enzymes resides in the fact that the human body cannot absorb nutrients found in food unless you have an adequate supply of enzymes available in order to break them down. In the book, Micro Miracles, Ellen W. Cutler writes about the important role that enzymes play in the digestive process.  “Digestive enzymes assist with the digestion of food, the absorption of nutrients, and the delivery of those nutrients throughout the body. The most commonly known digestive enzymes are secreted from the pancreas into the small intestine, where each is responsible for breaking down a specific compound.”

Digestive enzymes are classified based on their target substrates, the three main are:

• Protease- which split proteins into small peptides and amino acids.
• Lipase- which split fats into three fatty acids and a glycerol molecule.
• Amylase – for the digestion of carbohydrates.

As food is digested, it gets broken down for absorption, and then transported by the blood through the power of enzymatic activity, with nutrients and enzymes working synergistically with each other, functioning as catalysts in countless biological reactions within the body.

Enzymes From the Food We Eat

The final category of enzymes comes from the foods we eat. When foods contain sufficient amounts of their own enzymes, digestion can begin at the very first bite. The act of chewing your food thoroughly and mixing it with saliva will activate some of the enzymes naturally found in food.  However, research indicates that when food is cooked above 118 degrees, the heat will kill most of the enzymes resulting in diminished nutritional values. This deficit in enzymes is one of the major problems facing our modern-day society, which dines almost exclusively on cooked, fast, or processed foods.

The Work of Dr Edward Howell

Dr. Edward Howell, an early pioneer in the field, spent his entire professional life studying enzymes. He believed that people were born with limited enzyme-producing capabilities and that life expectancy depended on how well this “enzyme potential”was preserved.  He believed that when we eat enzyme-depleted foods, our bodies must work harder to manufacture all of the enzymes necessary to support the digestive and assimilation processes.

Enzyme production related to digestion already consumes large amounts of energy, and the lack of enzymes from food will only curtail the availability of enzymatic activity to the rest of the body. For example, tissues such as the brain, heart, lungs, kidneys, liver, and muscles won’t get all the enzymes they need in order repair and function properly. Dr. Howell believed that this resulting metabolic enzyme deficit was the root cause of most illnesses such as heart disease, cancer, diabetes, and other chronic health problems.

Enzymes and Aging

As we age, our bodies progressively lose the ability to produce enzymes, with major drops occurring every ten years of life. At the early stages of this process, you may not notice any differences, but as it continues, you may discover that you can no longer tolerate certain foods that you may have previously enjoyed. This intolerance may also be accompanied by feelings of fatigue, allergies, and digestive discomforts including heartburn, gas, constipation, bloating, and ulcers.

By incorporating some simple dietary strategies we can begin to make deposits into our enzyme stores instead of the constant withdrawals which have become the norm for many people.

Increase enzyme activity by soaking and sprouting seeds, legumes, and nuts

Read How to Sprout Seeds and Legumes in a Jar and Soaking Nuts and Seeds to Increase Enzyme Potential.

Enzyme-rich foods to include in your diet:

• Papaya
• Pineapple
• Melons
• Mango
• Kiwi
• Grapes
• Avocado
• Raw honey (the enzymes actually come from the bee’s saliva)
• Bee pollen
• Raw dairy products
• Water kefir
• Dairy kefir
• Wheat grass juice
• Coconut water
• Eat a diet rich in raw foods
• Take a quality digestive enzyme with meals
• Fermented vegetables (check out this video: Fermenting Vegetables)

Recommended Supplements:

• Systemic Enzymes
• Digestive Enzymes

8 Reasons Why Laughter is the Best Medicine

“I don’t trust anyone who doesn’t laugh.”
~Maya Angelou

Along with every notorious saying rides a bundle of truth.

I adore a good chuckle…not just any variety of chuckle, a hearty one.  The kind that leaves you gasping for air, clutching your mid-section, and complaining about how much your face hurts for minutes after. The variety of laughter that arrives when all inhibitions are released, when there is no worry about what’s right, what’s acceptable, what’s proper, or how or what others are seeing.  Laughter that urges you to reach out to someone, if only to avoid falling. 😉  Laughter that instantaneously invites others to this special place…even, or especially if they have no idea what you’re even laughing about.

I love that laughter is such an innate, unlearned response.  Infants begin to smile during the first few weeks of life and begin to laugh only months into their journey.  It is awe-stirring that we are all born with this intrinsic affinity towards smiling and making noise out of pure delight for…errr…whatever we find funny.  For anyone (that would be all of us?) who simply feels really incredible after a hearty laugh, laughter having “measurable” benefits won’t come as a surprise…or even, really, an interest.  Still, I thought it was interesting enough to intermingle the whole beautiful, riotous mess with a smidgen of organization in written form. So, here ’tis:
8 of likely many quality reasons we all should lean into a good belly laugh (or twenty) every day.

Laughter relaxes the whole body.

A good, body-involving laugh evaporates stress and relieves physical tension, relaxing muscles for a stretch of up to an hour after.

Laughter releases endorphins.

Merriam- Webster’s definition of endorphins: any of a group of endogenous peptides found especially in the brain that bind chiefly to opiate receptors and produce some pharmacological effects (as pain relief) like those of opiates.
{ahem?!}
My definition of endorphins:  feel-so-good, feel-so-happy chemicals.
The more we laugh, the better we’ll feel…so let’s heartily chortle at every meal! 😉

Laughter boosts your immune system.

I’ve come across several studies that suggest that laughter helps to boost your immune system through decreasing stress hormones and increasing immune cells/infection-fighting abilities, improving the body’s overall resistance to disease.

Laughter protects your heart.

Laughter improves the function of blood vessels and increases blood flow, decreasing high blood pressure, which can help protect against a heart attack and other cardiovascular complications.

Laughter dissolves distressing emotions.

Go ahead.  Enjoy a good laugh the next time you and your spouse are ‘spiritedly’  processing through a difference!  It’s so very difficult to feel nervous, angry, or sad while you’re deep in authentic laughter.

Good humor shifts perspective.

It allows us to see situations in a less menacing light.  Just as I was beginning to write this, my 7 year old daughter–already in a questionable mood–stepped it up a notch or three on the voice decibel meter.  Out of seemingly nowhere, I told her that she was acting like a pirate.  She followed up with announcing that I was acting like a recycling can.  We went back and forth, eventually wrapping up our obscure fest with “acting like a smurf’s knee.”  We were both, by that time, laughing so hard that we could barely understand each other.  The moment was entirely transformed.  Neither of us could recall what she was upset about to begin with.  The ability to laugh, play, and have fun with others not only makes life more enjoyable, it also helps to revamp problems and strengthen connections with others.  People who incorporate playful humor into their daily lives discover that it renews not only themselves, but has a ripple effect, reaching many of the people surrounding them.

{On third thought, that “connection” bit should be a point all its own…}

Laughter helps us connect with others.

Simply written: it feels good to laugh with someone.  It feels great to laugh with someone.  It feels great to laugh with anyone.  hella~great.  Laughter is a sort of bonding cement, deepening the bonds that we experience with people we’re already close with and forging bonds with people we’ve only recently met. And feeling connected, is (in general) one of the most important foundations of good health.

“Laughter is the shortest distance between two people.”
~Victor Borge

{and my personal favorite….}

Laughter holds us in the present moment.

When we’re laughing, we’re focused on whatever is funny in the moment.  We’re not replaying the past or worrying about the future.  We’re simply enjoying what is here. What is *now.*

Regardless of how badly we might feel or how tough things may (momentarily) seem, laughter has the ability to immediately transform us and, often, our surrounding circumstances.  It has the ability to bring us into a cozy space, to a place of pure joy and bliss, to a new and more balanced perspective, to happiness– over and over again.  There’s really nothing quite like a really good, from-the-gut, tears-streaming-down-the-face, nose-wiping, can’t-quite-breathe, where-did-the-seat-go?!, belly-aching guffaw.

There’s only one downside to laughter:  it happens far too infrequently.  While I don’t feel like writing about them here, I can think of a whole slew of, mostly culturally based, reasons why laughter seems to occasionally, if not often, get placed on the back burner.

To steal a dear friend’s one word response that is quickly becoming a “go to” staple when “thangs” become too intense or weighty: *burp!*

Just laugh!  Laugh heartily!  Laugh often!  Laugh while you’re rolling out of bed.  Laugh while you’re making breakfast.  Laugh while you’re making love. Laugh, solo-style.  Laugh in large crowds.  Laugh while you’re crying. Laugh until you’re crying.  Laugh when your heart hurts. Laugh when your heart is happy.  Laugh when it feels appropriate. Laugh when it feels inappropriate.  Laugh until you have no idea what you’re laughing about…and then laugh some more.

Cheers to consistently finding ourselves amidst a hearty concoction of unrestrained “medicine.”
No doctor or therapist required.

“Man is the only animal that laughs and weeps; for he is the only animal that is struck with the difference between what things are, and what they ought to be.”
~William Hazlitt

“Laugh as much as you breathe and love as long as you live”
~Andrea Levy

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