Strawberry: The Little Fruit With Big Benefits

Posted on October 6th, 2016 by Dr. Mercola  |  1 Comment »

The ubiquitous strawberry is beloved around the world. This fruit has inspired imaginative and adventurous chefs to create new and exciting flavors and foods ranging from cakes, to jam, ice creams and even some healthier fare.

Strawberries are known for being sweet and juicy on the inside, while red and lurid on the outside. No wonder they’re a symbol for love and passion that is hardwired into our very being!

In traditional Bavarian folklore, elves have an insatiable appetite and passion for strawberries. Farmers would appease these mythical beings by tying small baskets of wild strawberries onto the horns of their cattle as an offering, in exchange for healthy calves and abundant milk. It’s a belief that continues to this day.

Health Benefits of Strawberries

Despite their diminutive size, strawberries are chock full of vitamins and nutrients essential for optimal health. They possess 129 percent of the daily recommended value of the immune boosting superstar vitamin C. Strawberries also contain phytonutrients that can help fight inflammation throughout your body.

Strawberries contain fructose, so consume them in moderation. Excessive fructose may be harmful to your health in the long run.

Additionally, strawberries help fight free radicals in your body. A study reported that fisetin, a flavonoid found in strawberries, can kill breast cancer cells without harming healthy, normal cells. Fisetin is also powerful against colon and prostate cancer cells.

If you don’t have access to strawberries in your community but would like to take advantage of fisetin, you can find it in other foods such as onions, apples, persimmons, grapes and cucumbers.

The Best Way to Enjoy Strawberries

The great thing about strawberries is that they are delicious by themselves and you can obtain all of their benefits with very little effort. They’re best eaten raw at room temperature.

You can also mix strawberries with other fruits. Pineapples, kiwis, grapes, apples, blueberries, papayas and bananas all go well with strawberries.

To preserve their freshness, it’s best that you store them in the coldest area of your refrigerator. Before eating, first wash them with water and pat them dry with paper towels.

There is a reason why strawberries are easily located and widely loved — they are one of the most versatile and nutritious foods you can consume. They can be prepared in any number of ways but no version tops in flavor or promotes optimal health more effectively than the raw strawberry.

What’s in Season? 6 Healthy Spring Vegetables to Enjoy Now

Posted by Epigenetic Labs

Spring is traditionally the time of re-birth, growth, and a fresh new start. If you spent a little too much time “hibernating” through the winter, spring is also the perfect time to focus on getting your body “tuned up” through healthier eating habits.
With the warmer weather comes the first home-grown vegetables of the season − the cornerstone of any healthy eating regimen. Whether you’re tending to your own garden or taking advantage of your local farmer’s market, now is the time to dive in to spring’s bounties.
Here is a rundown of some of the most popular springtime produce and why NOW is the best time to enjoy it for both taste and your health.

Why Eat What’s in Season?

The truth is that our modern form of agriculture, with pesticide spraying, genetically modified crops, and over-tilling the soil, has wreaked havoc on the nutritional value of most common crops over the last 50+ years.
It’s a sad fact that fruits and veggies prior to the 1950s contained way more nutritional value than the crops of today − even when you buy organic. A comprehensive analysis of 43 typical crops grown between 1950 and 1999 conducted by the Biochemical Institute at the University of Texas and the Bio-Communications Institute in Wichita, Kansas, found that “reliable declines” in calcium, phosphorus, iron, vitamins B2, vitamin C, and protein occurred over those 50 years for the crops they studied.
The researchers also concluded that the decline was in direct correlation with certain agricultural practices designed to improve traits such as size, growth time, and pest resistance − but not nutritional value.
There is some good news to come out of all this, however. Studies have also shown that the nutritional difference is wide between commercially-grown produce that is picked before it has had a chance to ripen (and then shipped hundreds of miles to the grocery store) and those that are allowed to ripen on the vine or on the ground and then shipped just a short distance before being offered and consumed.
They have also found that heirloom varieties of common crops really pack a nutritional punch. For example, heirloom varieties of blue corn contain 99.5 milligrams of phytonutrients compared to commercially-grown white corn, which has 1.54 milligrams of phytonutrients.
What all this means is that it is healthier − by leaps and bounds − for you to eat seasonally and eat locally as much as possible!

In Season Now: The Top 6 Powerhouse Spring Veggies

Although seasonal springtime crops will vary geographically, the following varieties are ready to be consumed in the spring across much of the U.S. If you cannot grow your own, that’s okay. Help support your local farmer by paying a visit to your area’s farmer’s market. Just make sure that what you buy is organic or no spray and be sure to try out the heirloom varieties whenever you get a chance.
Remember that heirlooms may also represent some of the last traditional seed lines out there, as more and more commercial varieties are being grown through genetically-modified seeds, some of which have “self destruct” mechanism built into them. This means that the farmer must purchase those same seeds year after year. With many locally-kept heirloom varieties, however, seeds can be harvested for the future the way nature intended them to… from growing plants, year after year.
#1. Asparagus: Asparagus contains many good-for-you nutrients, including the flavonoids quercetin and steroidal saponin. Quercetin has been linked to a reduced risk of heart disease and is also known for its anti-cancer effects as well as being a neuro-protectant. Saponins are lesser-known flavonoids which have been shown to play a role in immune system function and the regulation of inflammatory responses.
Asparagus is also high in vitamin K and folate, two nutritional elements that the body needs for many functions. According to nutritional scientists, the best way to maintain all the wonderful nutritional components of your asparagus is to lightly steam it for no more than 3 minutes.
#2. Broccoli. Broccoli is of the “cruciferous” vegetable family. All cruciferous vegetables (especially broccoli sprouts) contain the super-antioxidant sulforaphane, which many studies have confirmed contains anti-cancer effects, even against cancer stem cells.
Broccoli can also help support digestive health. Besides its high fiber content, the sulforaphane in broccoli also contains isothiocyanates (ITCSs) which help to protect the stomach lining from Helicobacter pylori overgrowth in that area.
Broccoli also contains about a dozen other healthy nutrients, including vitamin C, vitamin B6, potassium, zinc, calcium, and selenium. The best way to prepare fresh broccoli is to lightly steam it for about 5 minutes. Also note that broccoli is a “goitrogen,” so if you have a thyroid condition, it’s best to speak with your natural health practitioner about consuming it to allay any concerns you might have.
#3. Brussels Sprouts. Brussels sprouts seem to be all the rage these days, even showing up as the “appetizer of choice” at trendy restaurants and gastro-pubs.  This is for good reason. They are absolutely delicious when sliced and lightly sautéed with real grass-fed butter and a little chopped garlic.
Nutrition-wise, brussels sprouts are at the top of the list as well. They contain some unique properties including DNA protection (through the blockage of certain enzymes, say researchers) and the phytonutrient glucosinolate, which has been shown to have cancer-protective effects. Brussels sprouts are also very high in vitamin K, vitamin C, and fiber. The particular kind of fiber in brussels sprouts appears to be kinder to the digestive process than other cruciferous vegetables.
Also unlike other cruciferous vegetables, some studies have shown that brussels sprouts may not have as much of an effect on thyroid function as broccoli, cabbage, cauliflower, and other cruciferous vegetables. A report published in the journal Human and Experimental Toxicology found that inclusion of cooked brussels sprouts into the diets of healthy individuals for 4 weeks had no effect on their thyroid. It should be noted, however, that this test was not done on individuals who already had imbalanced thyroid function. Nevertheless, this study and others has led some experts to conclude that cooked brussels sprouts may be a safe and super-healthy vegetable for those with thyroid conditions such as hypo or hyperthyroidism.
#5. Beets. Beets contain betalains and vulgaxanthins, unique phytonutrients which have strong antioxidant, anti-inflammatory, and detoxification effects. In regards to detoxing, beets really shine. They can help support “Phase 2 detoxification,” which aids in glutathione production. Because of this, studies have also shown that consuming beets may protect against radiation exposure and poisoning. Beets can be boiled, steamed, shredded, and eaten raw or juiced along with some lime, green apple, leafy greens, and a little ginger for a refreshing morning detox and energizer.
#6. Dandelion. Wait… do you mean those weeds with the yellow flowers that are taking over my back yard? You got it! Dandelions spread a wide net. They grow just about anywhere in the U.S. beginning in mid-springtime and can pop up (whether you want them to or not) throughout the summer. What you may not know is that dandelion is not just a pesky weed. It’s a true powerhouse of nutrition.
Dandelion root and leaves contains calcium, vitamin A, antioxidants, and fiber. They also help to cleanse the liver and kidneys and studies show they have benefits for those with diabetes as well as those with stomach conditions and urinary tract disorders. It should also be noted that dandelion has been known to work on the bowels and can have a laxative effect. Dandelion may also interfere with antibiotic absorption. If you are unsure, talk to your healthcare provider.
Other vegetables you may find at your local farmer’s market (or in your own backyard) right now that pack a nutritional punch are: carrots, cabbage, bok choi, artichoke (Western states), radish, and spinach.

Get on the Farmer’s Market Bandwagon. It’s Good for You and Your Community!

Many Americans are catching “Farmer’s Market Fever” and you may even be one of them! This is very good news. A study conducted by Cornell University found that between 1994 and 2006, the number of functioning seasonal and year-round farmer’s markets in the United States more than doubled. Approximately 3 million Americans shopped at them and about 30,000 small farmers and food entrepreneurs earned either a part-time or full-time living selling their produce at farmer’s markets in 2006.
More than likely, these numbers have gone up over the last decade, as more and more individuals “take to the streets” (i.e. the Farmer’s Markets streets). Eating what’s in season in your local area just “feels right” to a growing number of people. That’s because it is… both for your body and for the local economy as well.

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Healthy Bones: More Than a Calcium Supplement

• by Vrinda Devani, MD

 

When most people think “bones,” the next thing that comes to mind is “calcium.” If you are a woman in your menopausal or pre-menopausal years, it is one of the things your personal physician most undoubtedly has recommended you take daily. Calcium is absolutely an important mineral in our body—it is not only important for bone health, but also the health of the nervous system, muscles, heart, blood, skin, hair, and nails, amongst many other functions. But the problem is that if you take calcium alone or in excess, the calcium will likely not go to the right places in the body, and may even build up in the wrong places, causing issues like accumulation in arteries or the kidneys.¹ To avoid this, rather than consuming large amounts of a nutrient all at once in a day (like with a calcium supplement that contains a whopping 1000 mg of calcium) Ayurveda generally recommends acquiring our nutrients in small doses throughout the day with whole foods, including herbs. Whole foods contain other minerals and vitamins that act like messengers or vehicles, assisting in the proper absorption and assimilation of calcium in the body.
Healthy Bones was therefore not designed to be just another calcium supplement. Banyan wanted a product that supported the human bone structure with supplements similar in nature and composition to actual human bone, and synergized with herbs that help maintain bone health at the core of the human body—the digestive tract.
The first ingredient in Healthy Bones is coral calcium. Coral calcium is not just calcium— it contains minerals that are found in similar proportions in the human body. The minerals found in coral improve the bioavailability of calcium, as described by the mineral wheel, which shows how the many minerals in the body depend on each other to create a balanced physiology.

Compared to many calcium supplements, which often contain calcium carbonate derived from limestone, coral calcium is derived from a living source. Coral is a byproduct of tiny sea anemone that take in minerals from the ocean and deposit coral on the ocean floors. Because of this digestion process, coral calcium is unique in its ionic, easily absorbable form. This all results in a form of calcium that synergizes beautifully with the human body. In one small study, when twenty healthy adult volunteers ate coral-added crackers, the absorption of calcium (as measured by the increase in urinary calcium excretion) was significantly greater than when those same individuals ate calcium carbonate-added crackers. The study found similar results with magnesium absorption.²
Consider the following microscopic images. The first image shows coral calcium and the second shows calcium carbonate. Note how porous the coral calcium is. Compare these images with the microscopic image of human bone, which is also porous and similar in structure to the coral calcium. The porosity allows the minerals to better dissolve. Further, Ayurveda has a rule of “like increases like.” Because of the similar structure and qualities, according to this rule, the human bone should assimilate the coral calcium better than calcium carbonate derived from limestone.

Figure 1: Microscopic images of coral calcium and calcium carbonate.³

Figure 2: Microscopic image of human bone⁴

 

Sustainability of Banyan’s Coral Source

As you read this, if you are concerned about the sustainability and preservation of Earth’s natural coral, rest assured we had this same exact concern. There certainly are some coral supplements that have been harvested from coral below sea level, which does destroy living reefs and upset ecological balance. The source of coral we use, however, utilizes fossilized, ancient reefs that have been geologically pushed above ground thousands of years ago.

Synergizing with Ayurveda’s Ancient Herbs

Weak bones are more often than not caused by high ether and air elements, or vata. Ayurveda also explains that the colon has an intricate relationship with bone, and its health is of utmost importance when it comes to bone health. Not surprisingly, the colon is the seat of vata and plays a role in the absorption of many of the minerals and vitamins important to bone health. This is why we have chosen the herbs in Healthy Bones to complement the coral calcium.
Ashwagandha, as a fantastic pacifier of vata and nourisher of the body, it is naturally excellent for bone health. For instance, the major constituent, withaferin A, has been shown to support the cells that naturally create bone tissue, which are called osteoblasts, and decrease the activity of the cells that naturally break down bone tissue, which are called osteoclasts.⁵ In one study of laying hens, the hydro-alcoholic extract of ashwagandha improved the retention of calcium and phosphorus in the tibia bone.⁶ Arjuna is similarly known to support bone health. Ginger is a great herb for detoxification and cleansing, particularly in the digestive tract. Without a healthy colon, one is bound to have a number of health problems including challenges with bones.

Ashwagandha, arjuna, and ginger create a synergized herbal blend that supports complete absorption of the coral calcium.

How to Get Your Daily Dose of Calcium

Each serving of Healthy Bones (two tablets) provides 332 mg of calcium. The daily recommended allowance for calcium ranges from 1000-1300 mg. Therefore, if you were to take two servings of Healthy Bones, you would get roughly 66% of the daily recommended amount of calcium. Getting the remaining 332 mg or so of calcium can be done easily in a number of ways. Here are a few examples of calcium derived from whole foods.⁷

1. 1 cup of milk (300 mg)
2. 1 cup of yogurt (450 mg)
3. 1 ½ ounces of mozzarella cheese (350 mg)
4. 1 cup of dried figs (300 mg)
5. 4 ounces of soft tofu (120-390 mg)
6. 1 ounce of whole roasted sesame seeds (280 mg)
7. 1 cup of cooked spinach (240 mg)
8. 1 cup of cooked amaranth (270 mg)

Vitamin D Deficiency: How Much Do Adults Really Need?

by Epigenetic Labs

 

Vitamin D is the name given to a group of fat-soluble vitamins found in cod liver oil and fatty fish such as salmon, tuna, and mackerel. These vitamins are essential for the absorption of calcium, iron, phosphate, magnesium, and zinc. Cholecalciferol – also known as vitamin D3 – is made by skin cells when ultraviolet rays (specifically UV-B radiation) from sunlight fall on skin.
All forms of vitamin D – from sun exposure, food, and supplements – are not active and must undergo two chemical reactions within your body to get activated. The first reaction takes place in the liver and converts vitamin D to 25-hydroxyvitamin D. This form of vitamin D is used to determine a person’s vitamin D status. The second chemical reaction takes place in the kidneys to make the active form, known as 1,25-dihydroxyvitamin D.
Vitamin D helps to maintain blood levels of calcium and phosphate, ensuring that bones are mineralized and healthy. According to the National Institutes of Health (NIH), “Without sufficient vitamin D, bones can become thin, brittle, or misshapen.”

How Does Vitamin D Deficiency Occur?

Vitamin D deficiency happens when consumption is lower than recommended levels, exposure to sunlight is limited, the kidneys don’t convert 25-hydroxy vitamin D to its active form, or when absorption from the gut is not enough.
As vitamin D is commonly added to milk products, having a milk allergy or lactose intolerance – and practicing ovo-vegetarianism and veganism (where no dairy is consumed) can also lead to lower levels of vitamin D.

Common Signs of Vitamin D Deficiency

One of the classic symptoms of vitamin D deficiency is head sweating. Excessive sweating in newborns is considered to be a common, early symptom of vitamin D deficiency. Another symptom of vitamin D deficiency in children is rickets, in which bone tissue doesn’t mineralize properly, leading to bone softness and skeletal deformities.
Fortification of milk with vitamin D has made rickets a rare disease in the U.S. today. However, using excessive sunscreen and spending a lot of time indoors with limited sun exposure as well as genetic differences in metabolism can still lead to rickets in children today.

Vitamin D Deficiency in Adults: How Much Do You Need?

A common symptom of vitamin D deficiency in adults is osteomalacia – a condition in which bones become soft and there is aching, throbbing bone pain. This is a result of impaired bone metabolism due to inadequate levels of phosphate, calcium, and vitamin D. Another symptom is muscle weakness.
According to the Mayo Clinic, Vitamin D deficiency is an under-diagnosed condition that has now been associated with a higher risk of type 1 diabetes, cardiovascular disease, certain cancers, cognitive decline, depression, pregnancy complications, autoimmunity, and allergy. In their 2013 report, the Mayo Clinic researchers also reported that low levels of vitamin D during pregnancy and infancy appear to increase susceptibility to schizophrenia, type 1 diabetes, and multiple sclerosis (MS) in later life.
While there is general consensus that too little vitamin D is detrimental, there is an ongoing debate about the levels of 25-hydroxyvitamin D needed for optimum health, especially bone health.
A committee of the Institute of Medicine in Washington, D.C. agreed that people are at risk of vitamin D deficiency at levels of 25-hydroxy vitamin D that are less than 30 nanomoles per liter (nmol/L) or 12 nanograms per milliliter (ng/mL). Further, the committee stated that people are at risk for inadequacy at levels ranging from 30-50 nmol/L or 12-20 ng/mL.
According to the Institute, everyone has “sufficient” vitamin D at levels equal to or greater than 50 nmol/L or 20 ng/mL. However, blood levels of 25-hydroxy vitamin D more than 125 nmol/L or 50 ng/mL have been linked to potential adverse effects.
In 2011, The Endocrine Society stated that the desirable blood level of 25-hydroxyvitamin D is greater than 75 nmol/L (30 ng/mL) for achieving optimal effects on calcium, bone, and muscle metabolism. To attain these levels, they recommend 1,500-2,000 International Units (IU) daily of supplemental vitamin D as the Recommended Dietary Allowance (RDA) for adults and 1,000 IU daily for children and adolescents.
However, as later developments show, this recommendation is off… and by a very large margin too.

The “Mistaken” Recommended Daily Allowance (RDA) for Vitamin D?

Researchers at UC San Diego and Creighton University have challenged the RDA for vitamin D recommended by the National Academy of Sciences (NAS) Institute of Medicine (IOM). According to the university researchers NAS-IOM got their math wrong and underestimated the RDA by a staggering factor of ten!
According to Dr. Cedric F. Garland, Adjunct Professor at UC San Diego’s Department of Family Medicine and Public Health, “The error has broad implications for public health regarding disease prevention and achieving the stated goal of ensuring that the whole population has enough vitamin D to maintain bone health.”
Robert Heaney, MD, of Creighton University, further wrote: “We call for the NAS-IOM and all public health authorities…to designate, as the RDA, a value of approximately 7,000 IU/day from all sources.” This revised recommendation is well below 10,000 IU/day, the designated safe upper limit for teens and adults.

Who’s at Risk for Vitamin D Deficiency?

Getting enough vitamin D from dietary sources alone is difficult. Consuming fortified foods and sufficient exposure to sunlight are both essential for avoiding symptoms of vitamin D deficiency. Dietary supplements may also be necessary.

The following situations can lead to vitamin D deficiency:

• Breastfeeding – vitamin D requirements cannot be met by human milk alone. Most cases of nutritional rickets take place among young, breastfed African Americans. The American Academy of Pediatrics (AAP) recommends that exclusively and partially breastfed infants be supplemented daily with 400 IU of vitamin D.
• Age – older adults are at increased risk of developing vitamin D insufficiency because their skin cannot synthesize vitamin D as efficiently as they age, they are likely to spend more time indoors, and they may not consume enough of it in their diet. It is estimated that as many as half of the older adults in the U.S. with hip fractures could be suffering from vitamin D deficiency.
• Limited sun exposure – homebound people, men and women who wear long robes and head coverings for religious reasons, and people with occupations that limit their sun exposure are unlikely to obtain enough vitamin D from sunlight.
• Dark skin – higher levels of melanin significantly reduce the skin’s ability to produce vitamin D from sunlight. However, it is not clear whether lower blood levels of 25-hydroxyvitamin D in people with dark skin has the same health consequences that it does in lighter-skinned people.
• Inflammatory bowel disease (IBD) and other conditions causing fat malabsorption – because vitamin D is fat-soluble, its absorption depends on the gut’s ability to absorb dietary fat. Individuals who cannot properly absorb dietary fat – because of liver disease, cystic fibrosis, celiac disease, Crohn’s disease, and ulcerative colitis – will require vitamin D supplementation.
• Obesity – a body mass index (BMI) equal to or greater than 30 is associated with lower blood 25-hydroxyvitamin D levels. Obese people need to consume more vitamin D, since subcutaneous fat binds and stores 25-hydroxyvitamin D, delaying its release into the blood.

Is Osteoporosis a Symptom of Vitamin D Deficiency?

More than 40 million adults in the U.S. have or are at risk of developing osteoporosis, in which low bone mass and deterioration of bone tissue increases bone fragility and significantly increases fracture risk. Along with inadequate calcium consumption, insufficient vitamin D contributes to osteoporosis by reducing calcium absorption.
Maintaining proper storage levels of vitamin D supports bone strength which in turn can help to prevent osteoporosis in older adults, individuals who have difficulty exercising, and postmenopausal women.

Spring Time- The Season Between Dark and Light

We find ourselves in a powerful and transformative time of year – an interim period between two seasons. The spring equinox was a few weeks ago, but the ground of the northern hemisphere is still remembering the winter and just beginning to wake up to the promise of the warmer months.
This transitory phase is celebrated by spiritual traditions the world over, a living symbol of rebirth and the circle of life.
In honor of spring, I'd like to explore a concept that lives at the very heart of the seasons as well as the wisdom traditions of both shamanism and Buddhism.
Impermanence.
Sitting on the threshold of winter and summer, cold and warm, dark and light, it's hard not to be in awe of the ever-changing nature of this reality we find ourselves in.
"Real flowers are much more beautiful than plastic ones, in part because of their impermanence. We appreciate the seasons, the autumn and the spring, because they are a process of change. In this way, impermanence is beauty." - Chögyam Trungpa
The longer I live in this body named Nick, the more I realize just how closely the laws and cycles of our personal world match those of the outer world around us. Nothing in our lives will stay the same, and that fact can bring both comfort and challenge.
If you’re hosting a disagreeable guest in your house who is disrupting your daily routine, the notion of impermanence comes as a relief - “thank god he or she is only going to be here for a few more days!”
But, remember those last few days of summer vacation growing up? You couldn’t quite squeeze them for all they were worth because of the looming back-to-school doldrums. “Please don’t let this end!!!”
“Somehow, in the process of trying to deny that things are always changing, we lose our sense of the sacredness of life. We tend to forget that we are part of the natural scheme of things.” – Pema Chodron
When we open ourselves to the possibility that the quest for permanence in a constantly changing world is futile, something shifts within us. We see our former end goal of “happily ever after” for what it truly is - a shimmering mirage on the horizon that is always just outside our grasp.
Once the cosmic jig is up, our lives become less about establishing and defending and more about allowing, flowing, and sensing. Like a tango dancer on a moonlit terrace in Buenos Aires, we learn to love the changes, keeping our minds clear so that we can react in the blink of an eye to any dip or surge in tempo.
Change is guaranteed.
Surrendering to this fact is an essential part of the path. By doing so, we arise from the ashes of who we once were, stronger of heart and able to hold space with compassion in any situation.
When we’re experiencing pain, the suffering can be heightened by the fear that the pain will never stop. When we’re experiencing pleasure, the pleasure can be thwarted by the sad truth that nothing lasts forever.
The wise know not to grab or shun either of these, but instead learn to nurture space between their spirit and anything the world outside brings to their doorstep. By not pulling toward or pushing away, we are able to give full presence to every change that happens in our life - the good, the bad, and the ugly :)
Here's to the essence of spring and finding harmony in an ever changing world.
Stay curious,

Nick Polizzi

Founder, The Sacred Science

How to Make Dandelion Pesto (An Amazing Spring Tonic!)

 

 

 

by Rosalee de la Forêt

One of my favorite weeks of the year is in April when the dandelions are out in full force. I am lucky enough to live in a rural area with lots of agriculture where there are giant meadows or even lawns where dandelions have permeated the grass. For one glorious week the dandelion’s yellow orbs cover entire fields like little medallions of golden coins. Gazing out at those blazing yellow fields, I am in awe of the simple beauty while being simultaneously perplexed why anyone would want to poison dandelions! More than 80 million pounds of herbicides are used on lawns, most specifically against dandelions, each year. Many of these chemicals either have not been tested for safety or have been shown to have a strong correlation with cancer. Not only are these chemicals harmful to humans, they also affect the whole ecosystem, harming beneficial insects such as our bees. That’s why it’s one of my personal missions in life to share my love of dandelions. The more people who love dandelion’s beauty as well as its food and medicine, the less people will want to poison it! This dandelion pesto recipe focuses on making food out of the young dandelion leaves. Dandelions Leaves Offer us Nutrients Dandelion leaves are nutrient dense with lots of beta carotene, calcium and potassium.

When researching my book Alchemy of Herbs, I was fascinated to find out that dandelion leaves (in addition to the roots) are high in inulin. Inulin is a starchy carbohydrate that provides food to our gut flora. Regularly eating foods high in inulin can help foster and diversify healthy gut bacteria that can affect many areas of health such as digestion and the immune system. Herbalists primarily use the leaves as a diuretic. The French even commonly refer to it as “pissenlit,” which sounds pretty but literally translates to “pee the bed.” The Sweet Side of Their Bitter Taste Young dandelion leaves are a wonderful spring tonic as they offer lots of nutrition with a bit of bitter flavor. When your body detects bitterness, it helps stimulate lots of different stages of digestion, from increased saliva, which breaks down carbohydrates, to HCL in the stomach, to bile production and release, which helps to break down fats, to a variety of digestive enzymes. Many people are beginning to realize that the lack of bitter foods and drinks in our diet is an underlying cause for many of the rampant digestive issues we see today. And while many people are using pills to replace digestive enzymes, I recommend adding bitter foods like dandelion to your diet regularly. In this way you are supporting your body’s natural production of digestive enzymes, instead of simply supplementing with exogenous sources.

We can see dandelion as not only an herb that can fix our health, but something that we need in order to simply maintain our good health! One thing to note is that, if harvesting your own dandelions, be sure to harvest in an area free from harmful chemicals. How to Identify Dandelion Being that dandelion (Taraxacum officinale) is a common weed that practically everyone recognizes, it may seem strange to include a section on identification, but there are some lookalikes. In case you are new to harvesting dandelions, here are some simple tips for making sure you’ve got the right plant. Leaves: The leaves grow in a basal rosette and are smooth, lacking any significant hairs. (Many dandelion lookalikes have downy leaves or little prickles along the major vein on the underside of the leaf.) The leaves are simple, with jagged edges, and are commonly referred to as the “teeth of a lion.” The “teeth” on the leaves point back toward the center of the rosette. For this recipe you want to harvest young leaves. Older leaves will be too bitter to be palatable. Flowers: The bright yellow flowers grow on a single leafless stem. (There are many dandelion lookalikes that have numerous yellow flowers on a single stem.) The flowers are a rich yellow color, as compared to the lighter yellow or darker orange of many lookalikes. Roots: The roots grow as a single taproot, similar to a carrot. The roots are light brown or tan in color. Distribution: Although dandelions occur in every state of the US, they are much less common in the southern tier of the country, where they do not readily tolerate the heat. If you still aren’t sure if the plants around you are dandelions, find someone who can expertly identify the plant. You should always be 100% certain of the identification of the plant before you eat it or make a medicinal preparation with it. If you aren’t up for foraging your own dandelion greens to make dandelion pesto, look for them at your grocery store in the produce section. Many stores will order them in when requested. (Note that the leaves at the grocery store are often from chicory, a closely related plant with many of the same qualities.)

Dandelion Pesto This bitter dandelion pesto is tempered by the nutty, sweet flavor of pine nuts and the zing of lemon. I recently brought this to a potluck with about 50 people and I got countless compliments and requests for the recipe. I know your friends and family will love it, too. Besides the dandelion leaves, other ingredients in this recipe include “heart healthy” and inflammatory modulating ingredients like garlic, turmeric and olive oil. Serve with crackers, bread, or carrots. It’s also great as a topping on meats, veggies, and eggs.

What you’ll need…

1/2 cup shelled pine nuts 3 garlic cloves, minced 2 cups chopped fresh dandelion leaves, loosely packed 1 tablespoon lemon juice 1 tablespoon lemon zest 1/2 cup extra-virgin olive oil 1/2 teaspoon sea salt 1 teaspoon turmeric powder 1/2 teaspoon freshly ground black pepper 1/4 cup freshly grated Parmesan 1. Place all the ingredients except the Parmesan into a blender or food processor. Process until smooth. If it’s too thick, slowly add a bit more olive oil. 2. Add the Parmesan and continue to blend until the mixture has a smooth consistency. 3. Refrigerate, and eat within 3 days. Yield: 2 cups Recipe from Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies That Heal by Rosalee de la ForêtText from How to Make Dandelion Pesto (An Amazing Spring Tonic!) - LearningHerbsRead More at http://learningherbs.com/remedies-recipes/dandelion-pesto/Copyright © 2017 LearningHerbs.

Text from How to Make Dandelion Pesto (An Amazing Spring Tonic!) - LearningHerbs
Read More at http://learningherbs.com/remedies-recipes/dandelion-pesto/
Copyright © 2017 LearningHerbs.

The Best Portion Control Hack to Avoid Overeating


Figuring out how much you need to eat to reach your goal (weight loss or just maintaining!) is just as important as choosing what to eat.
And portion control is usually not for the faint of heart, especially when your stomach is sounding like bad radio static.
Have you ever noticed that the apple and peanut butter you usually have as a morning snack is sometimes perfectly satisfying? Sometimes that same apple and peanut butter doesn’t do the trick at all and you’re starvin (for Marvin) for lunch before 11AM OR you eat the apple and peanut butter and dig your spoon back into the pb jar for just a little more. And, then more, and then more, and then more peanut butter.
What’s the deal?  How much of this apple and pb goodness should you be eating?

Today I’m gifting you with one of the best hacks to conquer portion control: Hunger Quotient (HQ).

Your HQ is one of the more difficult concepts to wrap your head around (yes, it takes mental work!) when it comes to healthy eating. But you can do this, you can learn this, it eventually becomes easy, and it does work.
It will be one of your greatest nutrition tools in your knowledge base (regardless of the food you eat) and get you closer to the healthy eater you were meant to be.

What is Hunger Quotient (HQ)?

Your HQ is a number on a scale of 1 – 10: how hungry are you? It helps you figure out your appetite at any given moment.

When you were born, you had the ability to eat when you were hungry and stop when you were full. As you grow, that ability sadly diminishes.
As an adult,  you eat for so many reasons other than true hunger, and sometimes you eat without any hunger. Yes, we’ve all done that!  Many times!
Stress, your previous meal experiences, emotions and hundreds of other factors influence your appetite.
Quieting all of this “noise” that has a say (a big one, kind of like your mother-in-law-chiming-in size) in what and how much you’re eating, connecting with your true hunger and giving an objective number to your readiness to eat is essential to eating the right amount and for the right reasons.

This may sound easy, but it takes loads and loads of practice. The pay off? A lifetime of weight management once you conquer this. I promise. I live by it.

Your goal is to always be between a 4 and a 6 on the HQ scale at any given time. {Tweet this}. 
You do not want to be starving or stuffed — you want to feel empowered knowing that you’ll be eating again in a few hours, so there is no need to overdo it at this meal, or under-do it at the next.
At the beginning of each meal, you should be aware of slight hunger as you tuck your napkin onto your lap, take a sip of agua and pick up your (preferably not plastic) fork.
You should not be ravenous.
Being an 8 or higher on the hunger scale makes it impossible to be in the moment because you’re so hungry all you can do is focus on getting food in your belly.  Translation: head first into the leftover Chinese food container.
Every opportunity to eat is an opportunity to eat just enough to be comfortable — what I call slightly satisfied.
When you are at a 4, slightly satisfied, you are “just right” because you have eaten just enough to feel content without needing to loosen your belt or take a nap.
This may sound simple, but it can be the most difficult part of healthful eating. Understanding your HQ forces you to slllooooowww down.
If you need a good example of a healthy meal that is properly portioned, try my Dijon Salmon. Chefd will even deliver the ingredients directly to your door, so you don’t have to use brainpower at the grocery store.
Then, before you dig in, take a deep breath and a few sips of water.
Turn off your brain, which is telling you “I always have room for dessert.”
Shut down those childhood thoughts telling you “I must clean my plate.”
It’s not easy to get into this mindset of shutting down these thoughts, but you can do it! Take a few minutes to eat your food mindfully and check in with yourself as you go.
Is the feeling of hunger going away? Are you enjoying your soup? Could you stop eating now and be satisfied, even though there are a few bites left?
There is no true answer to the question, “how much should I eat?” It changes meal by meal and day by day. But conquering this feeling of being slightly satisfied will change everything.

Regardless of whether you’re eating a kale salad or Fetuccinni Alfredo, if you never eat past this feeling, you’ll never overeat too dramatically. (I’m not encouraging the alfredo fyi, just sayin’.)

• Taking a minute to shut the voices in your head off, and listening to your HQ will help you figure out how much your body needs.
• Use your HQ and not calorie counting to monitor your food intake. You are not eating numbers, you’re eating food!
• Mastering your HQ will likely help you eat the proper amount of calories to meet your needs.
• Today you might need half the meal to satisfy your belly, and tomorrow you might need to finish your plate, plus an extra serving. This is normal.

Become confident listening to your body. Don’t give up on this. It’s your secret weapon to finding your healthy weight.

3 Foods That Boost Collagen That Aren’t Bone Broth
by Kerri Glassman Nutritious Life                     

Bone broth is a trendy health elixir you’ve likely heard all about, but did you know there are other foods that boost collagen (in case “beef” is not your favorite beverage flavor)?
Here’s why it matters: Collagen is a protein in the body that makes up joint-supporting connective tissues, is responsible for skin elasticity (AKA wrinkle defender), and helps maintain the lining of the digestive tract. In other words, it’s really important.
RELATED: 8 Food Tips for Glowing Skin
The body makes collagen on its own, but production slows down as you get older (no, surprise there), so getting some in your diet is a good idea to make up for a potential deficit.
The problem is that it’s really only found in animal skin and bones, hence the popularity of bone broth. Bone broth, however, is not that easy to find, and making it at home requires…well…bones. Not to mention hours upon hours of simmering.
RELATED: 5 Fast Healthy Soup Recipes
You can also now buy collagen as powder to add to smoothies (although there are conflicting opinions on how much value you get from this method because of the way the body has to break down and rebuild the protein).
There’s one other tactic: eating foods (we’re already on board!) that boost collagen. These foods don’t contain the protein itself, but they deliver nutrients your body uses to make it. It’s like if your body were a bread factory that kept running out of ingredients, so you sent it a bunch of flour and sugar and yeast to help it out.
Keep reading for the nutrients and foods that contribute to collagen production.

3 Foods That Boost Collagen

1. Leafy Greens and Citrus

Vitamin C plays a major role in collagen synthesis, and foods like leafy greens, citrus fruits (plus broccoli, broccoli rabe and red peppers!) are filled with it. Vitamin C also acts as an antioxidant, so you get the added benefit of protecting your skin from free radical damage.

2. Oysters

Oysters are rich in minerals, specifically zinc and copper, both of which activate molecules that are required for collagen synthesis. Bonus: oysters are one of the most sustainable seafood choices you can make.

3. Meat

The protein in meat is made up of essential amino acids the body can’t make on its own. But meats like beef and chicken also contain non-essential amino acids, some of which make up collagen. Eating meat, then, provides your body with additional stores of the amino acids it needs to produce collagen.
The bottom line? Sipping quality bone broth or adding collagen powder to your smoothies are both great strategies. But if you can’t make that happen all of the time, make sure you’re incorporating these foods and nutrients into your diet.

We all know that leafy green vegetables can highly benefit the heart and vascular system. They are filled with vitamins and anti-inflammatory antioxidants including vitamin A, C and K. Plus they are rich in fiber that binds with waste and help it pass through your digestive system in a timely manner. And garlic, of course, has been used for centuries to help thin the blood, support the heart, and reduce plaque build up in the arteries. But, if you sauté those greens and garlic in olive oil on a high heat, it can reduce their beneficial effect and contribute to inflammation leading to heart disease. Cooking oils on a high heat for long periods of time oxidizes the oil rendering it unhealthful. It’s imperative to keep in mind that it’s not just what you eat that’s important, it’s how you cook it. For example, if you water sauté the greens to break down their cellulose fiber (making them more digestible), and then add the olive oil at the end of cooking for a light sauté and seasoning. This helps retain the oil’s integrity and make the dish more healthful.  Plus adding the garlic at the end of cooking rather than at the beginning, provides more of the sulphur compounds that improve blood flow to the heart.

Below is a simple and healthful Sauteed Garlicky Greens recipe to nourish your heart. 

Heart Healthy Sautéed Greens with Garlic

Prep Time: 10 Minutes     Cook Time: 7 Minutes     Total Time: 17 Minutes    Author: Andrea Beaman Recipe type: Vegetables Serves: 3-4 servings Ingredients ·         ¼ cup water ·         1 bunch greens (kale, collards, bok choy, spinach), cleaned and chopped into bite-sized pieces ·         2-3 garlic cloves, peeled and minced ·         1 tbsp. olive oil ·         Sea salt   Instructions 1.    On a high heat, add water to a large frying pan. 2.    Drop your greens into the bubbling water and sauté, covered, 2-3 minutes. 3.    If using spinach or bok choy use less water (2 tablespoons). 4.    Remove the cover, and drizzle greens with olive oil. 5.    Add garlic and a couple of pinches of sea salt. 6.    Toss a couple of times in the pan. 7.    Cook an additional 1-2 minutes or until all the water evaporates.

 

Vision Board and DIY Organic Skincare Workshop

 

 

Please join us for a night of fun and sisterhood!

You will get to meet some lovely ladies and learn how to manifest your personal goals in 2017 by creating a vision board with inspirational quotes and beautiful images which will help you attract the life you want. A vision board is a sacred space that displays what you want and how you want to feel and brings it to life!

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There will also be a cutting edge power point presentation which will teach you which detrimental toxic ingredients to look out for in your personal care products and how replace them with clean organic alternatives. You will learn how to make your own body scrub and whipped body butter with high quality organic oils. 

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The price for this amazing workshop is $30.00. Please RSVP to aholisticgoddess@gmail.com.  Spots are limited so please RSVP ASAP! 

 

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