5 Reasons To Use Ashwagandha For Sleep

 

by John Douillard

Some 50 to 70 million Americans have trouble getting a good night’s sleep, and new research has linked numerous health concerns to poor sleep. Brain lymphatics drain three pounds of toxins each year during sleep. The worse you sleep, the less efficiently the brain drains, and the less the brain drains, the less likely you will get a good night’s sleep. (1,2)
It is clear that the many shades of stress can dramatically affect one’s ability to sleep. Stress can alter the circadian clock, throw off blood sugar, flood the body with stress hormones, disturb the production of neurotransmitters, alter the microbiome and deplete the body’s energy reserves — all factors linked to healthy sleep.
Ayurveda suggests that sleep issues are linked to the body lacking energy reserves, rather than having too much energy. The Ayurvedic strategy for sleep is not to sedate an already exhausted body, but to rejuvenate and rebuild its reserves so that the body has the energy it needs to sedate itself and sleep deeply, naturally.
The Ayurvedic herb, ashwagandha supports healthy sleep by rejuvenating the body and addressing stress-related exhaustion. Ashwagandha (Withania somnifera) has emerged as one of the world’s most powerful adaptogens, which means it helps the adrenal system regulate hormones and helps the body cope with stress. In fact, “somnifera” in Latin literally means the “sleep inducer.”

5 Ways Ashwagandha Supports Healthy Sleep

1. Lowers Stress Hormones

One of the most well-understood pathways linked to sleep disturbance is the overproduction of the stress hormone, cortisol. According to our circadian clock, cortisol should naturally decrease in the early evening in preparation for sleep. Stress can overrule these rhythms and cortisol can stay elevated into the night and affect sleep success. Ashwagandha, in numerous studies, has been shown to help control and limit the production of cortisol as a result of stressful situations. (3)

2. The Worry Effect

When the body is depleted, not only does it not have enough energy to put itself to sleep, it will also not have enough energy to calm the mind during the day, causing unnecessary worry. Ashwagandha has been shown to positively affect the neural receptors responsible for receiving GABA, an important neurotransmitter in reducing neuronal excitability. Appropriate GABA levels are critical to settling the mind and offsetting the tendency to worry. (4)

3. The Blood Sugar Effect

One of the main reasons people wake up at night is because the blood sugar levels crash during sleep. The body is designed to burn fat at night, breaking the fast with breakfast. If blood sugar levels are unstable and fat burning is compromised, it can be difficult to sleep through the night. Ashwagandha has been shown in a number of studies to support blood sugar and lipid or fat levels already within the normal range. (5)

4. Toxic Brain Effect

With 4 billion pounds of toxins dumped into the American environment each year, it is important that we keep our natural detoxification pathways healthy. As environmental toxins are fat soluble, many of them find their way into the brain where they congest brain lymphatics that drain toxins during sleep. Poor brain lymph drainage is linked to poor sleep, and poor sleep is linked to poor brain lymphatic drainage. One study showed that glycowithanolide, a bioactive constituent of ashwagandha, induced an antioxidant effect in the brain and liver, which triggered a natural protective effect against heavy metal damage, shielding the body’s main blood- and lymph-cleansing organ. (6)

5. The Fat Burning Effect

Perhaps the most effective way to support healthy sleep is to optimize the body’s ability to burn fat. Fat is a slow burning fuel, which is required to provide the long-lasting fuel reserves to sleep deeply through an entire night. One the best measures of fat metabolism is the ability to lose weight or burn fat naturally. Studies suggest that ashwagandha supports healthy weight while under heavy stress.
In one study, 52 overweight adults were given ashwagandha or a placebo for 8 weeks. At 4 and 8 weeks, they gave the subjects the Perceived Stress Scale, Food Cravings Questionnaire Oxford Happiness Questionnaire, Three-Factor Eating Questionnaire and measured serum cortisol, body weight, and body mass index. The study showed positive outcomes on all counts, suggesting that ashwagandha root can be effectively used to combat stress and cravings, support mood and happiness, and support healthy body weight management in adults under heavy stress. (7)

Beating Stress During the Holidays

 

Today I am going to talk with you about how to cope with anxiety and stress during the holidays.  First of all where does this stress and anxiety come from?  For me personally the stress is building because I want to give the perfect gifts to my children and family and I feel this pressure to deliver the perfect Christmas to all.  This imaginary stress is really just pressure that we are putting on ourselves to give and outdo other people’s gifts. 

Now let’s think about this logically, Christmas is about giving not receiving and it is not supposed to be a time when you are anxious, it is supposed to be relaxing, peaceful, and happy time for family.  But let’s get real, we live in a modern world where the holidays are the opposite of relaxing.  We are stuck in long checkout lines in crowded malls just trying to make our loved ones happy.  For the most part this festive holiday has become a materialistic day of spending and most people only give because it is expected of them.  Of course we spend money on gifts for our loved ones but there is also the pressure of giving to certain people because it is expected of us.  How can we cope with all this holiday pressure?  What is the solution?  Well I have been thinking on this a lot lately and the answer is going to be different for everyone because many people feel pressure for different reasons. 

Here are some of the best remedies for holiday stress:

Many people are extra stressed during the holidays because they live north of the equator and are borderline (SAD) Seasonal Affective Disorder.  This disorder occurs because of the lack of direct sunlight and this decreases the production of serotonin a feel good chemical secreted in the brain.  To ease SAD symptoms, spend time outdoors or near a window on sunny days and aim to be outside in the fresh air and sunlight for at least 30 minutes each day.  Try to expose your arms if possible as the direct sunlight will help to increase serotonin production.  If you have severe SAD you may require phototherapy (a treatment using a box that emits full-spectrum light).

Certain essential oils have an uplifting effect on mood.  Some of the best essential oils to use are lemon, orange, lemongrass, lavender or clary sage.  These essential oils stimulate your olfactory senses and bring back memories of happy times.  Who can be sad when they smell the invigorating smell or fresh lemons or oranges?  Simply apply a few drops on your palms and inhale or your can rub them into your pulse point for all day aromatherapy.  Try it out see how it can brighten your day. 

 

Incorporating more exercise has been my go to holiday stress relief technique.  During the holiday’s many people stop exercising outdoors because of the cooler temperature but they are doing themselves a great disservice.  Moving your body is one of the best ways to increase production of naturally occurring endorphins, they give your body an exhilarating feeling and also create the release that we are not getting when we do not sweat and exercise.  Get to the gym, go for a power walk, get in a yoga studio or just turn on your favorite Utube exercise.  There are endless options when choosing your preferred exercise method, just make sure to prioritize this because it could be exactly what your body is craving. 

Getting at least 8 hours of sleep is another good way to combat stress.  When our bodies are constantly exhausted, rushing around and sleep deprived it kicks up our cortisol and stress hormones a notch.  Making sure that you get adequate sleep will help you to deal with the extra load of holiday stress.  Be sure to turn electronics off a few hours prior to sleep because the blue light that is emitted from electronics will interfere with your body’s natural circadian rhythms.  Blue light is also something that the sun emits and our bodies become confused when we are constantly exposed to it.  Try to sleep in a completely dark room, in loose fitted clothes with cooler temperatures and no noise whatsoever. 

Incorporating breathing exercises during peak feelings of stress can be a life saver.  When we are depressed or anxious we tend to have shallow mouth breathing as opposed to deep inhalation through the nose and out the mouth.  Remembering to inhale from your nose and exhale from your mouth in slow breathes which will increase the amount of oxygen in your brain and blood and give you an natural sense of relaxation and relief.  Taking 10 slow breathes inhaling from your nose and exhaling from your mouth in even amounts and repeating an uplifting affirmation.  I like to say to myself, “I am inhaling love and exhaling fear.”  Just be sure that your affirmation is uplifting and fitting to your particular situation. 

 

The simple aspect that we have gifts to buy, meals to cook, plays to attend and social gatherings planned each day is a burden to us because we do not have any time to unwind.  Saying no to one event that you really don’t want to attend is a god send.  Don’t worry about disappointing this one person because after all we can’t make everyone happy.  Choose carefully the events that you must attend and others can be skipped.  We are not super humans and saying no can in the end really be a gratifying experience. 

 

Be sure to cook as many nourishing meals at home as possible.  When we are on the go nonstop and eating out our bodies become under nourished and this alone can lead us to succumb to the flu and colds.  This is a very important time to cook warm soups, stews, eating seasonally with root vegetables and hormone free and antibiotic free, vegetarian feed animals.  A good source of fat is also something that our bodies need and crave during this time of year.  Traditionally we were in hibernation mode and it was in our best interest and survival to eat fats, drink warm fluids and rest during the cold winter months. 

 

I hope that these suggestions and tips will help you to have the most relaxed holiday season possible.  Remember that it is so important to take care of yourself during this time of year.  You cannot give if you are not healthy, well rested and as happy as possible.  Giving to yourself is essential at all times of the year. 

5 Tips For A Strong Immune System This Holiday Season


The autumn and winter months are the time to release the long, active days of summer and turn within, becoming more mindful and reflective as the days become shorter. The seasonal shift may also leave you vulnerable to illness if your immune system is weak, so it's important to get a handle on stress and focus on healthy nutrition to stay well this season.
As a naturopathic doctor, I recommend these tips to my patients to support their immune system naturally. They are guaranteed to help you stay well through fall, winter, and into spring.

1. Focus on fresh, local, and seasonal.

Fall is the season of warm, earthy foods like apples, turnips, pumpkins, parsnips, yams, winter squash, mushrooms, sweet potatoes, pears, and elderberries. When we eat with the seasons, we are aligned with the healing energies that those unique foods bring. To become more rooted and grounded as we head into colder months, focus on warming spices, soups and stews, pilafs, and roasted vegetables. It's easy to build a strong and healthy immune system by simply checking out your local farmers markets, which will showcase the lovely array of autumn and winter fruits and vegetables!

2. Get moving in the morning.

Seasonal changes can have an impact on your mood, which can affect your workouts and your ability to get regular exercise. People who participate in daily exercise are 25 percent less likely to develop symptoms of seasonal affective disorder, and this translates into less depression and less overeating. Getting fresh air and outdoor exercise is supportive to your overall health, and making it a morning priority will help you maintain your fitness momentum. Leave your evenings free for snuggling on the sofa or in front of a warm fire with the people you cherish!

3. Incorporate more self-care.

Your ability to show up in life and help others is directly related to how much care you provide for yourself. Make seven to nine hours of sleep your focus every night, as this one habit can affect your well-being more than almost anything else—especially during the colder months. People with chronic stress tend to have weaker immune systems and are more prone to anxiety, depression, and insomnia, which can lead to a cascade of health problems. Lower levels of stress mean a healthier immune system. Allow yourself a routine self-care ritual like a nightly lavender bath or a weekly massage, acupuncture treatment, or restorative yoga session. You can also try a warming sock treatment; this age-old hydrotherapy treatment will stop a cold before it starts.

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4. Slow down and reflect.

Start bolstering your immune system now by listening to your body and taking cues from the weather outside. This is the time to reflect on and release the things that no longer serve you or bring happiness to your life. Meditation and self-reflection are vital to this season as we allow ourselves the space to make changes. Researchers found that mindfulness meditation affects the regions of the brain that control immune function and increase levels of circulating antibodies that identify and eradicate pathogens like viruses and bacteria. Sitting in stillness will not only encourage a greater sense of well-being, but it will help support immune function through the fall and winter months.

5. Use alternative preventive herbs and supplements.

Consider having weekly B12 and other vitamin and mineral injections to bolster your immune system and help maintain steady energy levels. Studies show that vitamin B12 and B6 deficiencies can inhibit both cell-mediated and humoral immunity, making it difficult for the body to respond to invading pathogens. Many of my patients report that while receiving B12 and other vitamin injections, they remain healthy while everyone around them suffers with the seasonal cold or flu. There are also a wide array of botanical medicines that have traditionally been used at the onset of a cold or flu. Herbal tinctures made from echinacea, elderberry, osha, and astragalus are good examples of herbs that are thought to help shorten the duration of the infection.
By following a healthy protocol like the one outlined above, you can build immunity naturally and make the most out of these warm, cozy, and transformative months of the year.

From a young age, we’re taught to say “thank you” after someone helps us. For many of us, it is now automatic – we say thank you to cashiers, servers, delivery people, coworkers – the list goes on. However, how many times do you actually feel the gratitude that “thank you” implies? Are you truly appreciating the work that the person has put in, or are you just saying it as a social nicety?

 

Truly, deeply-felt gratitude seems to be lacking in our society. We’ve exchanged heartful feelings of thankfulness for a curt thank you, added as an afterthought as we move through our busy lives. By doing so, we’re missing out on the powerful effects that gratitude has on our mind and emotions.

 

There have been a host of studies that examine the role that gratitude plays in our overall well-being. Gratitude has been found to be one of the most important factors in a person’s well-being.  Being shown gratitude also boosts reported feelings of well-being in schoolchildren, in customer relationships, and in adolescents, to name just a few! Similarly, feeling gratitude (“counting your blessings”) and expressing it were linked to both an immediate and enduring positive mood, increased optimism, and improved life satisfaction.

 

Interestingly, one group of researchers studied gratitude’s effect on the brain over three months. Participants who completed gratitude-expression activities had significantly increased neural activity in the part of the brain linked to gratitude, even after three months. They also demonstrated a greater likelihood to show gratitude in their daily lives at the end of the study.

 

Fortunately, our daily lives present us with a host of opportunities to practice gratitude and reap the positive benefits! Here are a few ways that you can bring gratitude into your day:

 

While eating: If we eat three or more times daily, we have many occasions to be in the mode of gratitude. Try what I call “gratitude bites”: Before every bite of food you take, quietly acknowledge your gratitude with a “thank you”. You can thank the plants and animals who are the sources of your food, the farmers who harvested your meal, the distributor that brought it to your local market, and the person who prepared it (even if it was you!). This is a great way to slow down your eating and infuse gratitude throughout your meal.

 

Before bed: Set aside five minutes before you go to sleep to express your gratitude. You can do so by writing down or simply saying the things you are truly thankful for in your life. Nothing is too big or too small to be grateful for – you can express gratitude for anything from a supportive partner to a tasty snack. If you get in the habit of sharing your gratitude every night, you’re training your brain to embrace gratitude, which will radiate into all aspects of your life.

 

Throughout the day: Instead of saying a meaningless thank you, try to replace it with true expression of gratitude in at least one interaction per day. Tell the barista at your busy local coffeehouse that you are grateful for her patience and friendliness when dealing with a non-stop stream of customers. Express to your coworker that you are thankful for the diligence and creativity she showed when finalizing an urgent report. Imagine how much more valuable that thank you would be both to the person who received it and to you!

 

On the weekend: Set aside an hour on a weekend to write a note to people who have a positive impact on your life, like your partner, parents, close friends, or mentor. It’s probable that you have taken their support and love for granted, and not thanked them enough for all they do. In the note, express your gratitude and appreciation for their role in your life. You can even write a note to yourself – after all, you likely under-appreciate yourself too!

 

Giving and receiving gratitude can make a huge positive impact in the lives of others, and in your own. Boosting your mood, improving your satisfaction, and feeling more optimistic is easily attainable through daily gratitude expression – why not start today?

10 Tips for Preventing the Cold & Flu Naturally

Flu season is well underway, and I’ve received lots of questions on The Myers Way® Community Forum about how to avoid the flu and stay well this winter. This is an important question, as getting sick can stress your immune system, increasing your risk of a flare up in an autoimmune condition, thyroid dysfunction, or other chronic illness. Getting a cold or the flu can also often lead to taking antibiotics which are typically unnecessary (since the cold and flu are both caused by viruses) and can damage your gut.

10 Tips for Supporting Your Immune System and Preventing the Flu Naturally

Ensuring a strong foundation of health and following simple best practices will go a long way in decreasing your risk of getting the flu. Here are ten tips for staying healthy this flu season.

1. Wash Your Hands Frequently and ThoroughlyThis is the number one way to prevent the flu and other respiratory infections. You must scrub your hands thoroughly with soap and water for at least 20 seconds in order to kill viruses. Twenty seconds is about how long it takes to sing the ABC’s one time through. Do not touch your eyes, nose, or mouth without first washing your hands.

2. Heal Your GutYour gut is your gateway to health, 80% of your immune system is located in your gut. Make sure your gut is in tip-top shape, and take a high-quality, multi-strain probiotic with at least 25 billion units. This will keep your levels of good gut bacteria up to help fight off infections.

3. Reduce Alcohol and Sugar ConsumptionEven moderate alcohol consumption suppresses the central nervous system, and therefore your immune system. Consuming too much sugar can suppress the immune system and make it more difficult for your body to fight off infections like the flu. It also leaves you open to gut infections such as Candida and SIBO, which suppress your immune system and cause leaky gut.

4. Reduce Your StressStress is known to suppress our immune systems. Consider meditation, yoga, or acupuncture. See additional relaxation tips and learn about my favorite ways to relieve stress in this article.

5. Get 7-9 Hours of Sleep Every NightYour body relies on sleep to recuperate from daily exposure to toxins. Chronic sleep deprivation can significantly reduce immune function.

6. Supplement with Glutathione, Turmeric, and Vitamin CAntioxidants are very important for your immune function. Glutathione is the chief antioxidant in your body, responsible for enhancing your immune system and helping your liver with detoxification. Curcumin is the orange pigment in turmeric and a potent antioxidant that improves joint health and cardiovascular function. Vitamin C provides potent antioxidant protection, and supports optimal immune function

7. Take an Immune BoosterGive your immune system an added boost with some immunoglobulins and protein, I carry immune boost capsules in my store.

8. Optimize Vitamin DVitamin D is a powerful immune system modulator, meaning it is key to fighting off infections and regulating autoimmunity. Optimal levels range from 50 to 70 ng/mL, so I recommend taking 5,000 IU per day and working with a physician to regularly monitor your levels.

9. Consider a Zinc SupplementZinc is another powerful antioxidant that plays a crucial role in immune health. Within the immune system, zinc is needed for gene regulation and the functioning of neutrophils, natural killer cells, and lymphocytes, which are all types of white blood cells.

10. Get Plenty of ExerciseExercise can boost your immune system by increasing your circulation and relieving stress. Increased circulation allows antibodies to travel throughout your bloodstream faster, making it easier for your immune system to fight off an illness. Exercise can also enhance your immune system by relieving stress and slowing the release of stress hormones in the body.

Supporting your immune system, strengthening your gut health, and remaining rested and stress-free are not only the keys to preventing the flu, they are an integral part of The Myers Way®, and will keep you on the path to optimal health.

How Garlic Can Save Your Life

 

Research on garlic indicates that it may provide an ideal low-cost and safe alternative to drugs and vaccines in reducing the three most common causes of death in the world.
In a world mesmerized by the false promises of pharmaceutical industry marketing copy, as well as inundated with aggressively marketed dietary supplements, many of which are manufactured by the same companies making a killing off patented chemicals (Bayer owns One A Day, Pfizer owns Centrum), it is reassuring to know that the kitchen pantry will never fail us...
Inexpensive, time-tested, safe and delicious, many spices are attaining recognition for being, quite literally, 'life saving,' which is likely one reason why, in ancient times, many were worth their weight in gold.
This time around, the health benefits of ancient 'folk remedies' like garlic are being confirmed by straight-laced men and women in lab coats. Which, when it comes to the conventional medical establishment, blighted as it is by the epistemological disease known as myopia, is considered the only valid way to ascertain the truth. Never mind the countless millions of people who, since the beginning of time, have used a different standard of proof: if it works and it is safe, then its true.
We all know that garlic is not shy to make its presence known. The smallest culinary dose is enough to suffuse the entire body with its aroma. Garlic also permeates the research literature: the biomedical database known as MEDLINE, provided by the National Library of Medicine, contains 4245 study abstracts on garlic, a number of which we have indexed and organized for your use on our site: Health Benefits of Garlic.
A cursory perusal of the literature there indicates that garlic has a significant role to play in preventing or treating well over 150 health conditions, ranging from cancer to diabetes, infection to plaque buildup in the arteries, DNA damage to mercury poisoning.
In fact, a strong argument can be made (pun intended) that expanding the availability of garlic around the world as both a food and a medicine could prevent millions of deaths annually. According to World Health Organization statistics, the populations of poorer countries die manly from causes directly connected to communicable infectious diseases, which incidentally are not caused by a lack of vaccines, rather, primarily through under-nutrition and malnourishment, lack of sanitation and hygiene, as well as the adverse physiological consequences of the depression and stress associated with poverty.  The greater use and availability of garlic might provide a perfect alternative to global vaccine initiatives, the use of which are driven less by compelling scientific research, and more by political and economic forces. Garlic is easier to acquire and distribute, and can often be grown by the affected persons or communities affected, making it essentially free.

Garlic Versus #1 Cause of Death for the Poorest Countries

As far as the research goes, garlic has immensely powerful anti-infective properties, experimentally confirmed to kill the following:

1. Methicillin Resistant Staphylococcus Aureus (MRSA)[1], [2]

1. Thrush (Fungal overgrowth in oral cavity)[3]
2. Pseudomonas Aerigonosima, including drug-resistant strains.[4][5][6]
3. Cytomegalavirus Infections[7] [8] [9] [10]
4. Mycotoxin-associated aflatoxicosis[11] [12]
5. Helicobacter Pylori infection[13]
6. Candida (Yeast) infection[14] [15] [16]
7. Klebseilla infection[17] [18]
8. HIV-1 infection[19] [20]
9. Vibrio infection [21] [22]
10. Mycobacterium Tuberculosis, multi-drug resistant[23]
11. Clostridium infections[24]
12. Viral Infections:  Herpes Simplex 1 and 2, Parainfluenza virus type 3, vaccinia virus, vesicular stomatitis virus and human rhinovirus type 2.
13. Group B Streptococcus Infection[25] [26]

This is an impressive smattering of research, but it is likely only the tip of the iceberg when it comes to garlic's ability to fight infection.  Remember, a lack of scientific proof does not imply a lack of efficacy. Given that conventional antibiotics are not only failing, but driving bacteria and viruses into greater lethality, we can't wait around for the multi-billion dollar clinical trial-based drug approval process to turn its attention to a non-patentable natural substance.  Such a profit-oriented approach would be highly unethical.

Garlic Versus the Developed World's #1 and #2 Killers

The research on Greenmedinfo.com shows garlic has value in 167 health conditions or disease symptoms, but the greatest density of research indicates garlic's role in preventing and/or treating Cardiovascular Disease and Cancers, the two primary causes of death within high-income countries.[27] 
This is an interesting finding. The drug industry has been fantasizing about a so-called 'polypill' for quite some time, an idea involving mixing various patented medicines together for a condition like heart disease (e.g. blood pressure, cholesterol, blood thinner), but to no avail. Patented chemicals have far too many side effects, so when you mix them together, you only compound their multitudinous chemical toxicities. Natural substances, on the other hand, and especially those which play a role in culinary traditions as "spices," appear to have the opposite karma. Namely, they have far more 'side benefits' than 'side effects.'
Garlic's cardioprotective effects include:

1. Retards progression of arterial plaque[28] [29] [30]
2. Beneficially decreases white adipose tissue, increases white adipose tissue around heart muscle.[31]
3. Protects against clotting[32] [33]
4. Positively modulates blood lipids[34],[35],[36]
5. Vasodilator[37]
6. Reduces blood pressure[38]
7. Antioxidant[39]
8. Endothelial Dysfunction[40] [41]
9. Vascular Inflammation[42]

Here is a quick review of the cancers that garlic has been found to kill:

1. Acute Lymphoblastic Leukemia[43]
2. Acute Myeloid Leukemia[44]
3. Basal Cell Carcinoma[45]
4. Breast Cancer[46],[47]
5. Cervical Cancer[48]
6. Colon Cancer[49]
7. Endometrial Cancer[50] [51]
8. Gastric Cancer[52] [53]
9. Leukemia: Chronic Lymphocytic Leukemia (CLL)[54]
10. Liver Cancer[55] [56] [57]  [58]
11. Lymphoma[59] [60]
12. Melanoma[61
13. Osteosarcoma[62]
14. Pancreatic Cancer[63]

Garlic, like so many other complex foods, contains a wide range of phytocompounds that articulate at least 150 distinct physiological responses in the mammalian body (see our 157 pharmacological actions list on the Garlic Research page).
How can this be so?
One explanation is that all foods contain not only physical building blocks, e.g. carbs, proteins, lipids, and are not only a source of energy (caloric content), but contain gene and epigene regulatory information. There are 'packets' of energy and information contained within the conformational state of the biomolecules found within these plant tissues. Our co-evolution with the plant kingdom for the past half a billion years has resulted in the very genetic/molecular fabric of our body depending on certain key compounds from plants in our diet, delivered in natural form, not irradiated, overly-cooked, petrochemically-farmed. Garlic's ability to fit like a key, into many different types of locks (an impossible feat for monochemical 'magic bullets'), reflects an likely infinitely complex intelligence in the relationship between plant and animal species. Which speaks to how important foods are not simply as 'medicine,' but that from which our bodily health grows organically, and without which disease is a natural consequence.

Foot Reflexology Chart

Cold and Flu Prevention + Holistic Tips by Andrea Beaman   The changing season brings with it a host of challenges especially, for the lungs and respiratory system.   You may have noticed as the weather dips down, more people begin complaining of flu, colds, cough and runny nose. This is normal. When season’s change, atmospheric pressure and wind shifts, and our bodies have to make adjustments to those environmental modifications. Moving from warmer weather into cooler weather (summer to fall, and fall to winter), the body begins contracting. As the body goes through this natural process, it becomes momentarily de-stabilized, and this can create the perfect environment for viruses to enter into the system. Like most folks, you may not be prepared for the onslaught of common bugs that can enter your body through the respiratory system at this time of year… but if you have some herbal and culinary savvy, you need not worry. Right now, in your kitchen, you probably already have these easy remedies that can keep the bugs at bay and help you retain good respiratory health through seasonal shifts. Here are a few of my favorites: Garlic Toast – at the first sign of a tickle in your nose or throat, crush a fresh clove of garlic and mince it finely. Mix the garlic with honey and smear it on top of toasted sourdough bread and eat it. For those of you that do NOT eat gluten, smear it onto an apple, or just put it onto a spoon and directly into your mouth. If you opt to put it directly into your mouth without a buffer (bread or apple), be prepared – it is STRONG! Garlic (Allium sativum) is both antimicrobial and antiviral, and at the onset of respiratory invaders, can work like magic! Oregano Gargle – if the tickle moves into your throat, mince 5-6 tablespoons of fresh oregano (or 2 tsp. dried oregano) and put into a bowl. Pour 6-8 ounces boiling water on top of leaves and steep, covered, 15-20 minutes. Strain out the leaves and gargle with the warm oregano water. Make sure the water is not too hot. I don’t want you to burn your throat. Oregano (Origanum vulgare) contains thymol and carvacrol, that have powerful antiseptic and antibiotic properties. You could also use 1-2 drops of oregano essential oil in hot water and gargle with that. Thyme Tea with Lemon and Honey – If you don’t catch the bugs at the onset (in the nose or in the throat), and your immune system has been slow to respond, they are going to move into your chest. Here’s where you will develop a tickle in the chest and a cough. Pull 5-6 tbsp. of fresh thyme leaves off the stem and pack into a “tea ball”. Put the tea ball into a mug and cover with boiling water. Steep, covered, for 15 minutes. Add 1 tsp. honey and 1 tbsp. fresh lemon juice. Drink 3-4x per day. If you don’t have fresh thyme, you can use 2 tsp. dried thyme. Thyme (Thymus vulgaris) contains volatile oils that are strongly antiseptic and promote expectoration. It is an excellent remedy for respiratory infections and coughs.

Pho Recipe — a Gut-Friendly Vietnamese Soup

There’s nothing like cooler weather that makes me want to cook up a big batch of soup and spend a cozy evening in with family and friends. Especially one that involves bone broth, grass-fed beef and immune-boosting herbs and vegetables. That’s right, I’m talking about this pho recipe, which will warm you up, aid your gut health, support your immune system during these cold winter months and is downright tasty.
What is pho? Pho or phở originated in Vietnam in the early 20th century and has probably been around even longer, although there is poor documentation of the recipe until the last 90 years. It is thought that the French occupying the region in northern Vietnam and neighboring Chinese traditions both influenced the popular broth that we know today.
After the Geneva Accords, which required Vietnam to split into two in 1954, many northern Vietnamese migrated south and brought their Vietnamese soup along with them. (1) Southern Vietnam was much more liberal with their pho soup and introduced garnishes like cilantro, lime, bean sprouts and Thai basil. How do you pronounce pho? The same you would ‘duh’!
Is pho healthy? I would argue, absolutely. Not only are the benefits of bone broth numerous, including digestive repair, skin and joint health, but adding in healing spices and herbs boosts the benefits even more. Grass-fed beef boasts benefits of CLA, omega 3 fatty acids and is free of all hormones and antibiotics. Instead of traditional white rice noodles used in pho, I incorporated zucchini noodles, which have high anti-inflammatory properties and are high in vitamin C. (You can also opt for gluten-free brown rice noodles.)
Toppings for the pho include cilantro, which helps rid the body of heavy metals, and Thai basil, which boosts immunity and contains natural antioxidant properties. Mint leaves aid in digestion and give a refreshingly cool flavor to the broth. Green onions give a mild, pungent kick and also add in antiviral and antibacterial properties to your pho soup recipe. Bean sprouts add a crunch, and since they are sprouted, are easy to digest, and you can absorb the nutrients within them much easier.
Lastly, I added organic sriracha sauce to give it an extra kick and coconut aminos with beneficial enzymes, minerals and other healthy elements.
So now you’re wondering how to make this pho recipe. Traditional bone broth can take anywhere from 24 to 48 hours to prepare, so if you’re using homemade, give yourself a day or two to get your pho broth ready. Otherwise, find a high-quality bone broth made from organic meat and vegetables to add to your pho ingredients. This pho recipe is easier to make than you think, so don’t be afraid to dive in!

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How To Make Pho

First, take the bone broth and add it to a large stock pot. Add in onions, carrots, garlic cloves, cinnamon sticks and coconut aminos and bring it to a boil. Once the broth is boiling, reduce the heat so that the broth will simmer for 30 minutes. While the broth is simmering, go ahead and spiralize your zucchini into noodles or “zoodles.” 
Chop up your herbs and vegetables and set aside. Slice your sirloin steak into very thin slices, about one-fourth of an inch. Place the steak slices back in the refrigerator to keep them cold until the broth is ready. After the broth has simmered, strain out the solids and discard them. Return the broth to the stove top and keep piping hot until ready to serve. Now you’re going to assemble your pho soup bowls.

First, add in a handful of zucchini noodles to the bottom of the bowl.
Pour in a cup or two of bone broth over the noodles and quickly add 5–6 raw beef slices and watch them begin to cook through in the piping hot broth.

Top off your pho with cilantro, green onion, bean sprouts, mint, Thai basil, organic sriracha and more coconut aminos, if desired.

This pho recipe is so soothing, warming and nourishing. You’ll want to make this again and again in the upcoming winter months!

Pho Recipe — a Gut-Friendly Vietnamese Soup

Total Time: 50 minutes

Serves: 4-6

Ingredients:

• For the broth:
• 6 cups beef bone broth
• 2 onions, peeled and halved
• 4-5 whole carrots, chopped
• 4 garlic cloves, peel on and smashed
• 2-3 whole cinnamon sticks
• 2 tablespoons coconut aminos
• Toppings:
• ½ pound sirloin steak, sliced into ¼ inch pieces
• 1 pound zucchini, spiralized
• 1 cup bean sprouts
• ½ cup chopped green onions
• ½ cup chopped cilantro
• ½ cup Thai basil leaves
• ¼ cup mint leaves
• Organic sriracha, to taste
• Coconut aminos, to taste

Directions:

1. In a large stock pot, add in beef bone broth, onion, carrots, garlic cloves, cinnamon sticks and coconut aminos.
2. Bring the broth to a boil over medium-high heat. Reduce heat to medium-low and let broth simmer for 30 minutes.
3. Place zucchini into a spiralizer and spiralize into noodles. Set aside.
4. Slice beef into very thin slices, about ¼ inch thick. Keep beef slices in the refrigerator to keep cold until ready to add to the broth.
5. Strain the broth and discard the solids. Return the broth to the stove to keep warm.
6. In four soup bowls, prepare each serving by adding in zucchini noodles to the bottom.
7. Top with pho broth and add in 5-6 raw beef slices.
8. Top each bowl with desired amount of herbs, vegetables, sriracha and coconut aminos.
9. Serve immediately.

Reduce your body's oxalate load Having trouble viewing this email

We’ve all heard nutritionists and scientists – myself included! – discuss at length the numerous benefits that leafy greens have on your health. From power-packed spinach to fat-fighting greens, adding leafy greens to your diet can give your health and well-being a huge boost.   However, we don’t hear much about the not-so-healthy compound that occurs naturally in leafy greens – oxalates. To a certain level, oxalates are not rare or harmful to our bodies unless we happen to be sensitive to them. For the most part, issues only begin to arise when oxalates build up from the overconsumption of oxalate-rich foods. At high levels, oxalates, or oxalic acid, limit the absorption of calcium, iron, and magnesium in the digestive tract. Simply put, they prevent your body from getting the most benefit from those essential minerals. Your kidneys may also suffer, as oxalate build-up has been linked to the formation of harmful and painful kidney stones. In fact, calcium oxalate stones account for anywhere from 75% to 86% of all stones formed.   One study measured the oxalate levels in some common leafy greens and other fruits and vegetables. Based on their findings, the top ten raw foods with the highest oxalate content (mean milligrams per 100 grams) are:     If you suffer from kidney stones, it may be best to avoid these foods with high levels of oxalates. However, for the rest of us, there are ways to reap the benefits of high-oxalate vegetables without causing unhealthy oxalate build-up in the body.   Specifically, how you prepare your vegetables plays a dramatic role in the concentration of oxalates. The oxalate amounts listed above can be lowered simply by blanching your vegetables. To blanch vegetables, cook in a pot of boiling water for 4-6 minutes and submerge into ice water immediately after cooking. Two studies compared the oxalate content of blanched vegetables to their raw counterparts with encouraging results: the oxalate content of the raw vegetables studied (spinach, beetroot, celeriac, and parsnip) was reduced by 30-40% when blanched.   While blanching was the most effective cooking method found, the studies also showed that pressure cooking and open pan cooking also reduced the oxalate content in the vegetables, although to lesser amounts. Drying vegetables had the opposite effect – the oxalate content of dried spinach was almost triple that of raw spinach!   Don’t let a fear of oxalates prevent you from eating the full spectrum of fruits and vegetables daily! There are a multitude of benefits to be gained from colorful vegetables. It’s simply important to be a smart cook and to eat a variety of foods – if you’re eating lots of veggies that you know are high in oxalates, try out one of the cooking methods mentioned above to minimize the risk of overloading your body with the compound. Your kidneys will thank you!   And, don't forget to check with your healthcare practitioner if you have specific questions about your sensitivity to oxalates.

5 Drinks that Leave Pumpkin Spiced Lattes in the Dust

As the cool breezes and gusty winds of autumn set in, there’s no doubt grabbing a pumpkin spiced latte at a local coffee chain sounds like a great idea. But maybe you’ve been warned about the one pumpkin spiced latte ingredient you always need to avoid. Or maybe you’re already aware that a typical 16-ounce pumpkin spiced latte contains a whopping 50 grams of sugar. Luckily, we’ve got a list of drinks that leave pumpkin spiced lattes in the dust. And they’re much healthier than what you’re getting in typical coffee chains or convenience stores. Cheers to that!

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5 Drinks that Leave Pumpkin Spiced Lattes in the Dust

Homemade Chai Tea
Forgo toxic chemicals and artificial sweeteners and flavors with this simple recipe. Real spices loaded with antioxidants are the stars of this recipe. The best part? You don’t need to turn to refined sugars to make it a crowd-pleaser.

Spiced Hot Apple Cider

Forget added sugars. We let the powerful, antioxidant-rich spices like clove do the work in this recipe. You’ll also get a healthy dose of blood sugar-regulation, thanks to the health benefits of cinnamon.

Turmeric Tea Recipe
Popular in Asia and often referred to as “liquid gold,” this tea is full of turmeric benefits, mostly due to an active compound called curcumin. If you’re looking for a warm, nourishing, anti-inflammatory drink, this rich, creamy, slightly sweet beverage is it.

Beef Bone Broth
Bone broth was the go-to warming tonic back in your great-grandparent’s day. And it’s making a huge comeback. In fact, it’s selling for $10 a cup in big cities.
Not only does it hit the spot during bouts of cold weather, but benefits of bone broth include healing arthritis and digestive symptoms, too. It’s rich in nutrients like gelatin and glycine. These help to heal your leaky gut and even your skin.

Real Pumpkin Spiced Latte Recipe
Get the benefits of drinking coffee, without all of the liver-damaging refined sugars found in most commercial pumpkin spiced lattes. The healthy fats in the coconut milk will help you feel full and satisfied, too.

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Final Thoughts on Drinks that Leave Pumpkin Spiced Latte in the Dust

• Most pumpkin spiced lattes sold in chains and convenience stores contain dangerous levels of sugar and sometimes other toxic ingredients, including food dyes, fake flavors and carrageenan.
• Luckily, you can make your own nourishing, health warm fall drinks at home using our recipes.
• Drinks based in turmeric and even bone broth can provide anti-inflammatory benefits and even help heal your digestive tract.