Viewing entries tagged
health
Here we are in summer, my favorite time to browse the farmers markets and get in the kitchen!
This recipe is fun to explore with a mash-up of your favorite seasonal stone fruits in any combination you like.
Think cherry –– plum or peach–– apricot!
Treat yourself to this all-pleasure (no guilt) late summer delicacy and savor every bite.
Just when you thought you should pull ’em out and toss those stubborn weeds in the compost, think again!
Dandelion greens (and flowers) are not only edible, but one of nature’s most effective liver tonics—perfect for spring’s inherent cleansing and detoxification.
The flavor of spring in traditional medicine is bitter (cleansing), and we were sure to have you covered with this delicious bowl of spring goodness.
Try this fun and spring inspired salad bowl: Bitter spring dandelion greens, sweet beets, fresh spring herbs, plant-protein (or switch it up) and a super springy simple dressing adds up to a delicious bowl of spring!
You can grab dandelion greens from your local health food store, farmers market or pick your own fresh from your yard (be sure pesticide free).
When you make your variation, be sure to tag @bouldernutrition and I will repost!
This has been a go-to comfort food for me for the last few months. It is quick, simple and very tasty. The ingredients are pure, organic, and all very nutrient dense.
Sometimes we just need a little creativity with our go-to weekday meals, and I promise you can make this one in just twenty minutes.
We’ve been having this for dinner with either cauliflower mashers or regular old mashed potatoes (I love to use fingerling potatoes for mashers).
kite hill makes a wonderful dairy-free sour cream, so give that a try if you are not eating dairy.
I love adding greens right into the skillet at the end, and really any of your favorite greens will work.
When it comes to food, there are various kinds of cravings (wise, dispersive and associative). While at home, mostly hunkered down, I have found myself daydreaming of Bali and how much I miss leading retreats!
So, on a chilly night last week, I decided to simmer up a little pot of Bali, in the form of my favorite Balinese soup –– a bowl of heaven that I can't wait for you to try!
The Balinese love a good bowl of soup, all year round. Being a soup-a-holic myself, I love to give the many traditional soup variations a try.
On my Bali retreats, we are so lucky to get to cook with an amazing Balinese chef who teaches us the foundations of Balinese cooking, which is where I learned this recipe. You can also use the same recipe for a vegetarian version by subbing chicken broth for veggie broth and chicken for tofu.
This one is an old favorite, found in so many variations all over Bali, and full of amazing spices and nuances.
Need a little sweet treat? We brought these delicious little bites on the Grace and Gratitude Retreat this November and they were a huge hit. In fact, there are a few participants eagerly awaiting this recipe as we speak! This one is for you if you love a little sweet treat, but want to skip the sugar.
Chock full of coconut oil! There are few substances on the planet that stand up to coconut oil. This versatile superfood has beneficial uses that span skin care, hair health, and anti-inflammatory properties—benefitting you inside and out. Coconut oil is antibacterial and antimicrobial, making it a wonderful addition to your menu.
Notably, research shows that eating coconut oil regularly can support and heal your digestion as it positively influences the delicate balance of good and bad flora, making the plethora of antioxidant-rich foods you eat, easier to absorb.
Recipe Credit :: Boulder Nutrition Team Member Ani Okun
Photo Credit :: Boulder Nutrition Team Member Kristine Mahan
As I sit down to write to you, I can't help but reflect on this time last year when we (at my house) decided to cancel Thanksgiving.
This was, no doubt, one of my hardest pandemic moments.
It is often these darker moments of life that shine the light on what we cherish most.
For me, this Thanksgiving season is illuminating a whole new level of gratitude.
While the Thanksgiving holiday was intended to accentuate gratitude, practicing a state of gratitude has many diverse and positive results that go far and beyond Thanksgiving.
Scientists have made great strides toward understanding the scientific roots of gratitude and the various benefits that accompany gratitude. Here are a few of my favorites:
Gratitude Improves Our Patience: Research shows that practicing gratitude can increase your internal well of patience and keep you more calm and centered in yourself.
Gratitude Improves Our Eating: Gratitude is a positive state of mind. Gratitude fills your body with loving thoughts, positive intentions, and reverses judgment and criticism (of self or others). Gratitude not only makes us happier.
Gratitude Improves Our Self-Care: Gratitude is the perfect ingredient to boost wellness-based activities and self-care. One study found a positive correlation between practicing gratitude and focusing on healthy behaviors such as diet and exercise.
Gratitude Helps Heal Health Issues: One study found that more grateful cardiac patients reported better sleep, less fatigue, and lower levels of cellular inflammation, and another found that heart failure patients who kept a gratitude journal for eight weeks were more grateful and had reduced signs of inflammation afterwards.
Gratitude Promotes Generosity and Being Of Service: Several studies have supported the link between gratitude and prosocial behavior. These studies have found that more grateful people are more helpful and generous.
Remember: The best way to express gratitude is to savor and celebrate the pleasure that you do have.
As you tune into the Thanksgiving season this year (especially if the holidays are tough for you), consider focusing on the simple pleasures in your life — a delicious meal you share, the family and friends you cherish, laughter, a warm place to sleep, or a pretty night sky.
Also, on the remaining 364 days of the year — those that can feel more usual and mundane — I invite you to join me in practicing growing your sense of gratitude.
Before I sign off, be sure to scroll down to check out a compilation of some all time favorite Boulder Nutrition recipes –– seasonal, nourishing and perfect for any Thanksgiving table.
Eat well, rest deeply, and take extra good care of you.
Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!
I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.
This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.
I love mashing root vegetables in place or along with potatoes. Have fun with the nuances of this one. It’s a favorite!
I think I created this one based on the artistry of color, but luckily it is also tasty and full of so much fun. I hope it spruces up your table as it does mine!
Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.
I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.
This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.
I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.
A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!
From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.
I love collaborations…
This recipe share is one of my favorite to date! Elise Museles, author of Food Story: Rewrite The Way You Eat, Think and Live is the generous contributor of this gorgeous recipe. Check her out and be sure to pick up a copy of her new book right HERE!
Grab this delicious recipe and savor this incredible dose of fall goodness.
This bowl goodness is packed with ingredients to get you in mood for fall. You can use any winter squash in this recipe—butternut, kabocha, kuri—but I like Delicata because you don’t have to peel it (and it looks so pretty).
Top with the satiating tahini drizzle and enjoy every autumnal bite.
Add all the ingredients to a bed of arugula, a good source of zinc to improve blood flow and a popular aphrodisiac among ancient Romans and ancient Egyptians, and marry all of the flavors with an elegant lemony tahini dressing.
Let’s be honest: figs are the sexiest fruit out there, so it should be no surprise that they have been known as an aphrodisiac from antiquity, containing nutrients to fire up sexual stamina. Fun fact: they were even Cleopatra’s favorite fruit! You can use any winter squash in this
Recipes excerpt from the book Food Story: Rewrite the Way You Eat, Think, and Live by Elise Museles © 2021 Elise Museles, reprinted with permission from the author and the publisher, Sounds True, Inc.
Elise Museles holds four certificates in holistic health and integrative healing. She is on the Environmental Working Group board of directors and has been a National Institutes of Health (NIH) grant recipient for five years in a row. A sought-after speaker, she is also host of the popular Once Upon a Food Story podcast. Her work has been featured in O, The Oprah Magazine, Forbes, Health, Self, ELLE, Well+Good, The Chalkboard, mindbodygreen, and other outlets. For more, visit elisemuseles.com or check out her new book Food Story: Rewrite the Way You Eat, Think, and Live.
We had our first official watermelon of the season at a family BBQ last weekend. There is nothing quite like a cool slice on a hot summer day.
That said, add some coconut water, aloe, high quality salt and blend and be sure to take note how electrolytes hydrate you, energize and keep you sailing through summer and feeling your best.
Tis the season to elevate your hydration. Let's keep in mind the definition of hydration includes water + electrolytes (sodium, potassium, magnesium and calcium). Hydration is also integral in your metabolic function.
Too much water and not enough electrolyte will deplete these essential minerals and leave you feeling worse than when you started.
This festive summer elixir is the perfect combination of all the flavors (and minerals) you need to keep your hydration levels happy. Feel free to spike it if you are feeling feisty.
With summer in full force and the joy of being able to finally come together after a long pandemic year, check out this brand new and tasty BBQ recipe for your festive summer fun.
This is an easy, tasty and super simple recipe for your summer table.
With high quality avocado oil based condiments, pasture-raised pork and local summery slaw, you have got yourself a tasty meal for family and friends.
I am a HUGE fan of Primal Kitchen products and this recipe features their Hawaiian BBQ sauce and (my favorite) Avocado Mayo.
Grab you first Primal Kitchen order HERE and use the code SATIATE10 for 10% off.
I hope you enjoy!
Originally Posted On Chopra.com
While you may have thought you needed a good excuse to enjoy a piece of dark chocolate, the truth is the delightful and ancient superfood ingredient found in high-quality dark chocolate, known as cacao, has more to offer your health than you may realize.
In ancient texts, cacao was described as a sacred superfood, often referred to as food of the gods. The cacao bean and its consumption date back as far as thousands of years, where it was used as a powerful and healing food, including use in ancient ritual and ceremony.
Today, with much science and research at your fingertips, cacao has many well-proven benefits for your body, mind, and soul. It may be just the superfood you will be delighted to include in your day-to-day life.
Explore these five health benefits of this sacred food.
Antioxidants are nutrients (found in many foods) that stop or slow the damage to your cells, by limiting the oxidation process in your cells and protecting your body (and cells) from free radical damage. Antioxidants are primarily found in plant-based foods and when found in high amounts, these foods are frequently known as superfoods (or super fruits).
One study showed (performed with dark chocolate with 70 percent or higher cacao content) that cacao had an equivalent or significantly greater oxygen radical absorbance capacity (ORAC) value (a scale used to measure the antioxidant potency of food).
Did you know that reaching for a piece of dark chocolate after a long stressful day, a challenging time in your life, or simply to help you get better focused was doing a favor to your brain chemistry?
Research has found that not only can cacao improve cognitive function and mood, but it is also may help to reduce stress, decrease brain inflammation, and improve memory. While this information is helpful, further research is in progress to learn the cause-and-effect brain-behavior relationship with cacao at higher concentrations.
When you need a little brain boost, reach for a square of high-quality dark chocolate (organic and fair trade, if possible) and enjoy the brain benefits with each bite.
You now know that cacao is extremely high in antioxidants, but do you know how antioxidants affect your immune system?
One study, performed with rats, suggested that after eating cacao, there was an increase in T-cells—the immune markers in your blood—suggesting that dark chocolate (cacao) directly boosts your immune system through both systemic anti-inflammatory qualities, as well as intestinal anti-inflammatory qualities and friendly gut bacteria-boosting effects. Therefore, cacao was also correlated to promote the maturation of T-cells, the lymphocytes actively involved in your immune response.
Next time you are feeling under the weather and you reach for some homemade chicken soup and some vitamin C, don’t forget to include a little cacao in your immune-boosting regimen.
Research shows that cacao may reduce insulin sensitivity and insulin resistance, and in turn reduce the risk of type 2 diabetes. Notably, the high-flavanol—a natural compound found in many plants—content of cacao is shown to lower insulin resistance when used regularly over a few consecutive weeks. The flavanols have been shown to both reduce oxidative stress and alter glucose metabolism.
The research demonstrates this with two separate groups. Group one was given high-flavanol dark chocolate and group two, low-flavanol white chocolate. The results showed a more substantial improvement in insulin sensitivity with the group ingesting the darker chocolate.
The famous Aztec ruler Montezuma is said to be one of the first to tap into the aphrodisiac power of cacao. He was known to enjoy cacao as a beverage spiced with chili peppers, vanilla, or allspice and this beverage was said to be the delight of the royal court.
One study describes dark chocolate as the “queen of natural aphrodisiacs,” containing anandamide (the feel-good chemical) and PEA (phenylethylamine)—the love chemical that spikes during orgasm through the release of dopamine into the brain’s pleasure centers.
Pure dark chocolate also contains the amino acid tryptophan, a precursor to the neurotransmitter serotonin, which is known for the sense of well-being and relaxation it creates. Pure chocolate is also a potent source of arginine, aka nature’s Viagra, an amino acid that elevates sexual stimulation in men and women.
Another study found that consumption of pure dark chocolate may induce vasodilation—a relaxing of the blood vessels. Nitric oxide in the body enhances blood flow and relaxes smooth muscle in the genitalia. Nitric oxide levels are elevated with increased cocoa consumption, linking the vasodilation with the nitric oxide from cacao.
Raw cacao nibs, straight from the bitter cacao bean, are a great addition to a smoothie, a dessert, or even to mix into your trail mix.
Raw cacao powder makes for a great hot chocolate substitute mixed with a little bit of raw honey or coconut sugar, or chocolate flavor to a dessert.
A square of high-quality dark chocolate (with a high cacao content and a low sugar content) will never disappoint.
Choose organic and fair trade whenever possible.
Cacao has surely proven its merit as a superfood (and super fruit). With a nutrient profile that is astonishing, a delicious flavor that many savor and the seemingly endless and tangible scientific health benefits that span brain health, heart health, immunity, blood sugar, and beyond. Treat yourself—body, mind, and soul—to some high-quality cacao or dark chocolate and see for yourself!
Wild mushrooms are one of my favorite foods! I have been perfecting this wild mushroom soup recipe for a while now and I am excited to share it with you today.
There are endless varieties of shrooms, but I have to say when I can find fresh Lion’s Mane, I am pretty psyched!
Have you tried a lion’s mane mushroom? We have a wonderful wild mushroom booth at our local farmer’s market @hazeldellmushrooms where I first discovered this potent white and shaggy mushroom.
Lion’s mane 🦁 is known to boost brain function, support mental health easing symptoms of depression and anxiety, support neurological function, soothe the digestion and boost the immune system.
You can often find lion’s 🦁mane at your local health food store. It is delicious cooked up with a blend of other mushrooms in a tasty stir-fry, or made into this delicious wild-mushroom soup.
Keep your eye out for other products with lion’s mane mushrooms, such as supplements, teas and recently (one of my new favorites) lion’s mane mushroom coffee.
If you are a mushroom person like I am, even if you can’t find Lion’s Mane, be sure to give this Wild Mushroom {Vegan} Bisque a try. Any wild mushrooms will taste great!
You surely don't need me to remind you of all that we have collectively and individually endured over the past many months.
That said, as the holidays commence, I know many of us are weighing our options for gathering with those we love as the pandemic surges all over the country.
... And this decision may take more conscientious forethought than ever before.
Before Colorado announced the level-red restrictions just this week, Jason and I sat down to revisit our Thanksgiving plans. We had planned on hosting a small group of extended family and a couple of friends.
Somewhere between the harsh reality of the pandemic, our perfect Thanksgiving fantasy and a few tears we landed on canceling.
Likewise, this may have been the hardest pandemic plan for me to let go of to date!
Though we are paring down our menu for just our intimate family, I thought I would still share our original menu (and recipes) with you!
Regardless of how your plans evolve, I hope you land on savoring the good things in your life and the cherishing those you love near and far.
Pretty, tasty and perfectly balanced with the sweet pungent colorful beets, salty toasted seeds, and sour and sweet balsamic vinegar. Everyone in my family requested that I make these again!
I grew up with this oldie at every Thanksgiving –– as I am sure many of you did. This is a yummy from scratch version with a sprinkle of crispy onions on top.
This is the ultimate side for my dreamy Thanksgiving menu. Choose how crispy you like them and saddle up to pamper your palate.
Jason’s side of the family is from a small town in South Dakota. They all revere grandma Bonnie’s mashers as gospel! Bonnie (Jason’s mom) kindly sent me the recipe and I added a dairy free option for you if you prefer.
Pomegranates are an easy way to spruce up a salad. Try this easy ACV dressing, top with goat cheese (or your favorite variation) and toasted seeds.
Don’t worry, I would not skip the stuffing! If you need a good gluten-free option, try this tasty recipe made with Kim&Jakes gluten-free peasant loaf for a delightful twist.
I tried this out last year for the first time, when we had 25 people over, a full house. This turkey recipe was a huge hit and I will never go back…brine included in the recipe.
This naturally sweetened zesty version of traditional cranberry sauce highlights the health benefits of cranberries without all of the added sugar.
I have been making wild mushroom miso gravy for years. It is one of my signature recipes. I hope you love this as much as I do.
A friend of mine gave me The Horn Of The Moon cookbook when I first moved to Boulder in 1995. I still go back to this recipe that I have shifted and tweaked over the years. Trust me on this one!
Eat well, rest deeply, and take extra good care of you.
From the bottom of my heart, I wish you and your family a happy and healthy Thanksgiving.
The best elements of avocado toast—America’s trendiest breakfast or snack—are simplicity, versatility, the healthy fats in the avocado, and, of course, the buttery rich flavor.
While you can’t go wrong with most versions of avocado toast, this is a tasty spin with a summer twist.
Avocados are such a versatile fruit but did you know that avocado is also a superfood for your skin?
Avocado is a great source of healthy fats (monounsaturated and polyunsaturated), antioxidants, and vitamin E, making it a helpful food to include in your diet for optimal skin health.
BONUS: Here is a little research for you:
One study found that the participants who consumed greater amounts of the healthy fats contained in avocado had significantly increased skin elasticity.
The same study found that a greater intake of green and yellow vegetables was significantly associated with fewer wrinkles—another reason to enjoy the creamy green avocado.
Research also suggests that the highly bioavailable lutein and zeaxanthin antioxidants found in avocado can help to protect the skin from damage from UV radiation and visible radiation.
Enjoy this yummy version of avocado toast, and be sure to drop your favorite version in the comments below!
Originally Posted On Chopra.com
It is an important time of year to keep your immune system strong. As you likely have experienced, the current global pandemic requires extra focus on the immune system.
There are many ways to help keep your body strong and vital. Many of the practices and remedies listed below will remind you that taking care of your health (and immune system) can be simple and effective.
While it is important to include a wide array of vitamins and minerals in your diet to ensure you get ample phytonutrients and antioxidants, there are a couple of superstars in the immunity world.
You may have heard of Linus Pauling, the scientist who in the 1970s claimed that taking high doses of vitamins can prevent colds. While many in the medical community rejected his claim (which he based on a single placebo-controlled study of schoolchildren), in the past few decades, a growing body of research has shown that vitamin C is, in fact, important to the health of your immune function.
You can boost your intake of vitamin C by eating more vegetables and fruits high in vitamin C—such as peppers, spinach, kiwi, broccoli, grapefruit, strawberries, and oranges. You may also want to take a vitamin C supplement to boost your intake of this vitamin.
Zinc is a mineral that has been shown to be essential for immune function. In fact, some studies have found that patients with zinc deficiency (a prevalent condition in the developing world) developed severe immune dysfunctions over time. Adding more zinc to your immune-boosting repertoire is important in keeping your immune system at its best.
There are many ways to increase your zinc intake. Eating foods high in zinc is always a good option. Try including more zinc-rich foods such as chickpeas, pumpkin seeds, cashews, oysters, oats, and yogurt. Want an extra boost of zinc? Talk to your healthcare practitioner about a dietary zinc supplement.
Garlic has a variety of strong immune-boosting properties. It is antimicrobial, antifungal, and antibacterial. One study found that a group of participants who took a garlic supplement had significantly fewer colds than the control group who didn’t take the supplement. Those taking the garlic supplement were also able to recover more quickly than the control group when they did catch a cold. Garlic is also known for its potent antioxidant levels.
One way to get the benefits of garlic is to take a garlic supplement that contains allicin, a primary bioactive component of this pungent member of the onion family. You can also enjoy garlic in a variety of recipes.
Garlic soup is a delicious way to boost your immune system. The recipe below calls for five to six whole heads of garlic—and that may sound like a lot of garlic—but the medley of ingredients in this soup creates a balanced blend of flavors. You may find yourself quickly developing a love for this potent immune enhancer.
Ingredients:
5–6 whole heads of garlic
1/4 cup olive oil
4 tablespoons butter or ghee
2 onions sliced
32 ounces of broth (chicken or vegetable)
2 cups milk of choice
1 teaspoon thyme
1 teaspoon oregano
Sea salt to taste
Black pepper to taste
Directions:
Preheat the oven to 350 (F). Halve the heads of garlic across the cloves (do not peel). Pour the olive oil into a baking dish and place the garlic head halves cut side down on the dish. Cover to roast for approximately one hour or until garlic cloves are fragrant and starting to brown.
While garlic is roasting, melt butter in a large pot and add sliced onions. Sauté over medium heat, stirring constantly until onions are translucent. Add the herbs, salt, and pepper and sauté for 2 minutes.
Let garlic cloves cool slightly, then carefully pick up the shell of the garlic heads. Add peeled garlic cloves to the onion mixture in the pot.
Add broth. Simmer for 15 minutes. Reduce heat to low and add milk of choice. Blend the soup until smooth. Serve warm.
Serves 4
Lemon ginger tea is a simple, soothing, and effective immune booster that you can make in just a few minutes. Ginger is known for its medicinal properties, including a high level of antioxidants and antimicrobial elements. Research shows that ginger is a highly antimicrobial food.
Lemons contain high levels of vitamin C and also have strong antibacterial and antimicrobial properties, all of which will enhance your immunity and ward off illness.
In short, a warm cup of lemon ginger tea is an effective (and tasty) way to boost your immune system and keep you feeling healthy.
Ingredients:
1 inch of fresh ginger (grated)
2 ounces organic lemon juice
1 tablespoon raw honey (optional)
4 cups of filtered water
Directions:
Grate the ginger and place into a pot with filtered water. Simmer for about 15 minutes. Add the fresh lemon juice and honey. Mix well and serve in your favorite mug.
Serves 2
Chicken soup is an age-old remedy for a good reason: the combination of rich and hearty bone broth, nutrient-rich vegetables, and healing herbs and spices help to nourish your body and boost your immunity.
Bone broth is a powerful tonic made from simmering bones to brew up a tasty and nourishing broth. Add a variety of colorful vegetables—such as garlic, leeks, carrots, celery—and leafy greens such as kale—to ensure you are boosting your vitamin C and antioxidant levels, both important factors in a strong immune system.
Here is a simple recipe for chicken soup for you to try. Or if you have a family recipe for chicken soup, perhaps one that has been passed down for generations, make a batch and prepare to nourish your body and your soul.
Ingredients:
2 pounds of organic chicken
32 ounces (4 cups) bone broth (premade or homemade)
1 yellow onion
4 carrots
4 stalks celery
2 leeks
2 cloves garlic
2 cups leafy greens of choice
Sea salt and pepper to taste
1/4 cup avocado oil
Optional herbs: oregano, ginger, basil, thyme
Directions:
Place the bones and chicken into a large pot. Cover with 32 ounces of water. Bring to a boil over high heat and reduce to a low simmer for about 4–24 hours, adding extra water if needed. Skim any top layer of fat off as necessary.
Remove bones and chicken with a slotted spoon and cool.
In a separate pan, sauté onion, garlic, leeks, carrots, and celery in avocado oil until the onion is translucent and aromatic. Add in salt, pepper, and optional herbs and stir. Pour into bone broth, add the deboned chicken back in, and simmer.
Once the soup has simmered for an hour or so, add in the leafy greens just before serving, so they wilt but you preserve their bright green color. Taste, and salt again if needed. Serve warm.
Serves 4
Herbal infusions can help prevent you from getting sick, or shorten the duration and intensity of your symptoms when you do come down with a cold or flu. Here are a few immune-boosting herbs to know about, as well as a few tips to brew up your herbal infusions at home.
Elderberry is a dark violet berry containing immune-boosting benefits. Research shows that elderberry can reduce the duration and severity of symptoms of the common cold.
Echinacea is a pretty purple flower grown primarily in North America. When used medicinally, it can help decrease the duration and severity of colds and other upper respiratory infections when taken at the onset of symptoms.
Osha root (Ligusticum porteri) is an herb that has long been used by Native Americans for a variety of ailments. Recent research has found that osha root may boost immunity while also protecting cells from oxidative damage.
How to brew:
First, choose quality bulk herbs. If you do not have a local apothecary, you can order them online. Use primarily leaves, flowers, or finely chopped stems and roots. Start with approximately one tablespoon of herbs to one cup of water. Using purified water, place 4 tablespoons of herbs, covered fully in a pot with 4 cups of water. To ensure you steep a potent herbal infusion, keep the lid on while simmering, stirring the herbs occasionally. For optimal benefits, steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. You can store any leftovers in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.
Serves 2
Mushrooms have been enjoyed for their many health benefits and tasty flavors for centuries. Mushrooms are a fungus, known for their powerful nutrient density and immune-boosting properties.
Wild mushrooms are mushrooms that grow in the wild and are most often harvested by local mushroom experts in a process known as “mushroom hunting.” Similar to most wild food, wild mushrooms are said to be more nutrient-dense than regular mushrooms. However, since wild mushrooms can contain dangerous levels of poisons, only eat wild mushrooms if they have been harvested or certified by an expert.
Here are some potent wild mushroom varieties that can boost your immune system:
How to prepare:
Eating wild mushrooms can be easy and delicious. Try adding medicinal mushrooms to your favorite stir-fry, blending them into a soup or stew, or roasting them in the oven with a gentle coating of olive oil and salt. For a potent source of mushrooms to boost your immunity, consider taking a dietary supplement of a wild mushroom blend.
Probiotics are live strains of healthy bacteria and yeast that are good for your digestive tract, microbiome, and immune system. Research shows that probiotics enhance your immune function through supporting a healthy and strong intestinal lining, keeping the bad bacteria from entering the bloodstream and, therefore, supporting the overall health of the immune system.
You can get plenty of probiotics from your diet by eating a wide array of fermented foods—such as yogurt, cultured vegetables, miso, and apple cider vinegar. Or explore a potent probiotic supplement to ensure your levels are abundant.
There are many ways to enhance your immune system and stay healthy all season long. In addition to the recipes and immune enhancers described above, here are two more keys to staying healthy and strong:
Manage your stress level.
Get enough sleep.
Both sleep and stress management are foundational for a healthy body and mind. Try these daily practices to ensure your stress is low and your rest is deep
:
Meditate. Meditation has been shown to relax the nervous system and decrease symptoms of stress.
Take a warm bath. By increasing the body temperature in a warm bath, your body relaxes more easily, helping you fall asleep at bedtime.
Get some extra sleep. Studies show a good night’s sleep can increase the immune response in your system.
Diffuse essential oil of lavender in your room. Aromatherapy can set the tone for relaxation and deeper rest.
Feeding your body immune-boosting ingredients, minimizing stress, and getting deep rest can help prevent those unwanted sick days—allowing you to feel healthy and ready to enjoy the beauty of the changing seasons.
Here’s to strong health and vitality!
Sue
Quick and easy energy bars (minus the sugars and processed ingredients) will fuel your body with sustainable energy, while keeping your blood sugar balanced this spring.
Filled with healthy protein and fat with just the right amount of sweet you will be so glad you have these to nosh on all week long!
Originally Posted on Chopra.com
With winter comes a rise in common infectious illnesses such as colds and flu. Stay healthy this season by keeping your immune system strong. Keep reading to learn about six immune-boosting herbs and how to use them.
During the winter months, you may notice an increase in common illnesses such as the flu, and cold-like symptoms, including respiratory infections, strep throat, congestion, and fevers that may be related to a weakened immune system.
Nourishing your body with immune-boosting foods, getting plenty of sleep and rest, and adding in some immune-boosting herbs are essential ways to keep you and your body feeling healthy and strong while reducing your chances of getting sick.
There is a growing body of scientific research supporting the benefits of some of the most popular herbal remedies that have been used for thousands of years. Herbs aren’t only useful for cooking your winter savory stews. Many of these winter herbs can help you fight off common wintertime colds and flus, decrease your symptoms, and even shorten the duration of an illness altogether.
Keep reading to learn some of the most effective immune-boosting herbal remedies, as well as some of the best options for how to use them. Be sure to check with your health care practitioner to ensure that these options are appropriate for you.
Echinacea is not a single herb but is actually a genus, or category, of nine herbaceous flowering plants that are commonly called coneflowers and are native to North America. The different species of echinacea, as well as their different parts (flower, roots, and extracts), have different uses and varying benefits. Three species of Echinacea— E. purpurea, E. angustifolia, and E. pallida—have been used for centuries by indigenous people of North America to treat respiratory tract infections, the common cold, coughs, bronchitis, and other illnesses. Studies have found that when used swiftly after the onset of cold or upper respiratory symptoms, some kinds of echinacea extracts can help decrease the duration and severity of those symptoms.
Echinacea is well known for its immune-stimulating effects. Research shows the best results for boosting immune function come from the E. purpurea form of echinacea, prepared as a tincture.
Echinacea also has anti-inflammatory properties, as well as antiviral and antimicrobial effects. One study showed that some forms of echinacea extracts can be beneficial in the treatment of viral respiratory infections (including a Tamiflu-resistant strain).
Echinacea also contains antioxidants, making it a powerful, protective, and strengthening remedy to include in your healing kit of cold and flu remedies.
Goldenseal (Hydrastis canadensis) is a popular natural remedy found in most holistic pharmacies, apothecaries, and health food stores. European settlers learned of goldenseal from Native American tribes, who used it for the treatment of gastrointestinal (GI) issues, inflammation, urinary tract infections, and other infections.
Goldenseal has also traditionally been used as an expectorant for common respiratory infections such as pneumonia and whooping cough.
Try goldenseal as a tincture, tea, powder, or capsule. As always, be sure to check with your doctor or health care practitioner to ensure that goldenseal is a good option for you.
Osha root (Ligusticum porteri) is a gnarled, dark-brown root that comes with a strong earthy, medicinal scent. It grows in the Rocky Mountains of Colorado and New Mexico and has been used by Native Americans for many different symptoms and ailments. Fresh osha root was traditionally used by the Apache in ceremonial tobacco blends, as well as to soothe the throat and lungs, and to loosen phlegm in the chest. Osha root is commonly used to treat sore throat, flu, bronchitis, pneumonia, the common cold, and other conditions.
Once prepared, osha has a strong and spicy flavor that, when brewed into a tea, warms and soothes the throat as it goes down. One study has found evidence that osha root may strengthen immunity while also protecting against oxidative damage to cells.
Try boiling chopped and washed osha root into a soothing tea. You can also take osha root in a capsule, or use it cured in a tincture.
In 400 BCE, the Greek physician Hippocrates described the elderberry tree as his “medicine chest.” Many classical healers of this time considered the elderberry to be one of the most healing plants found in nature. Long before modern antibiotics were available, healers considered fresh elderberry an integral ingredient in any cold or flu remedy.
The dark purple berry known as elderberry (Sambucus nigra L.) is known for its immune-boosting benefits. Research has found that elderberry can significantly reduce the duration and severity of cold symptoms. Additionally, one study concluded that elderberry has antiviral properties, which can make it a beneficial addition to your cold and flu protocol. This study also found that those participants who took elderberry experienced a significant reduction in the duration of their flu symptoms.
Try elderberry in a capsule, in a tea, in a syrup, or in a tincture.
You may think of oregano simply as one of the herbs you use to flavor your spaghetti and pizza sauce or marinade meat dishes, but did you know that oregano is also a powerhouse immune booster?
Oregano contains potent essential oils, which are known for their antimicrobial, antiviral, and antifungal properties. One study found that oregano oil is effective in fighting clinical strains of E. coli and P. aeruginosa bacteria, supporting the use of oregano oil in treating bacterial infections.
The essential oil of oregano is most safely taken in a capsule, as the flavor is intense. When taken straight, one drop (even in water) may burn the back of your throat as the oil goes down. As with any essential oil, do not ingest directly. Try using one to two drops in a large pot of soup or stew for delicious flavor and an immunity strengthener. Alternatively, take oregano essential oil as a capsule or diffuse in an aromatherapy diffuser.
Astragalus, a member of the legume family, was originally grown in Asia and is used in Traditional Chinese Medicine. There are many astragalus species (approximately 2,000 to 3,000). This primary medicinal species most often used is called astragalus membranaceus.
Astragalus is rich in saponins, a class of chemical compounds found in many plants, which are known for their positive effect on the immune system. Research suggests that astragalus increases immune response in white blood cells.
Astragalus is most often administered as a tincture, capsule, or in whole, dried slices of root that can be added to soups or teas.
The three primary ways to take the aforementioned roots and herbs are in the form of a brew, tincture, or distillation.
Brew: Always choose high-quality, fresh herbs whenever possible. Use the leaves, flowers, or finely chopped stems and roots. Use a ratio of one tablespoon of herbs to approximately one cup of water. Place the herbs and water in a covered pot and bring to a simmer. To steep a strong herbal infusion, keep the lid on while simmering, stirring the herbs frequently. Steep medicinal herbs for approximately 15–20 minutes. Strain well and drink. Store herbal tea in a glass jar in the refrigerator. For optimal potency, keep the herbal infusion for no more than 24 hours.
Tincture: To make a tincture, the herbs are soaked in either alcohol or glycerin for a number of weeks to extract the active components of the fresh herbs. Tinctures can include various cuttings from the plants (roots, stems, flowers) and are usually taken orally under the tongue by using a dropper. Most health food stores, herbal apothecaries, and natural pharmacies carry wide varieties of tinctures for various medicinal needs. Many tinctures are also available online for purchase. Tinctures are not regulated by the FDA.
Distillation: An essential oil is the oil of a plant, distilled down into a concentrated oil that is extremely potent. Most essential oils are extracted by distilling a plant’s oils using steam. Essential oils are most often diffused or applied to the skin using a carrier oil, or ingested (though not oils are safe to ingest).
When using essential oils, always start with small amounts to ensure you do not ingest or apply too much at once, which can lead to skin irritation or allergies. Try adding essential oils to a carrier oil (such as coconut oil) before applying directly to the skin.
Most of these herbs are easy to grow in your own backyard, which is why cultivating your own herb garden can be very beneficial. By growing herbs yourself, you can rely on having fresh herbs when cooking soups and stews, as well as herbal remedies for preventive health care and when you’re under the weather. The ones listed above are just a few options - there are so many other herbs you can also grow in your own backyard or windowsill
Many of today’s popular herbal remedies have been used for centuries to boost immunity, diminish symptoms and duration of colds and flus, and keep the body in an optimal state of health and well-being. Exploring what works best for you and your family while gathering what you will need to do so, can have a powerful impact on how you get through the most immune-challenging time of the year.
Invented Dr. Henry Bieler, author of the famous book, Food Is Your Best Medicine, this plant-based is medicinal soup.
Dr. Bieler felt that this specific combination of vegetables was ideal for restoring acid-alkaline and sodium-potassium balance to organs and glands, especially the sodium-loving adrenal glands which suffer under stress. Bieler’s broth is a wonderful remedy for those under stress or wanting to strengthen their immune system.
Start with your free-range chicken bones, add in the medicinal flavors of ginger and turmeric (some of the best immune boosters), combine with creamy coconut milk, and I promise you could sip this for days.
Feel free to make it into a soup by adding chicken and veggies.
This is my very favorite bone broth recipe and I am so glad to share it with you today.
Ginger: Ginger belongs to the same family as turmeric (Zingiberaceae) and has a similar root-like appearance but is lighter in color. Ginger also contains a high level of antioxidants, along with some notable antimicrobial and antibacterial properties that will keep you stay healthy.
Turmeric: Turmeric is the powerful ingredient that gives curry its bright yellow color and contains the healing compound curcumin. It also boasts an excellent ORAC (Oxygen Radical Absorbance Capacity) value of 127,068—a measure of the antioxidant content of foods. The antioxidants in turmeric, including polyphenols, flavonoids, and vitamin C, are a wonderful boost for your immune system.
I learned of this plant-based broth in the early 1990's from Dr. Charley Cropley and I have been making it ever since. There are so many delightful veggies in this simple yet potent and medicinal broth that will alkalize your body and nourish your cells.
Honestly, my favorite way to enjoy this to sip on some first thing in the morning while I sit and do my morning journalling or meditation.
I hope you enjoy this one! A beautiful example of food as medicine!
This yummy one pot meal is the perfect mid-week pleaser. In less than thirty minutes, you can delight your palate and your people with fall flavors and fare!
Rosemary: A healing herb that is full of antioxidants and anti-inflammatory properties. Rosemary is said to also ease stress and uplift your mood.
Squash: Hard shell squash is high in vitamin C, vitamin A, calcium, and iron. Eat it often for a healthy immune system, strong bones, and to prevent anemia.
Need a vegetarian option? Check out our favorite mushroom ‘meatball’ recipe here.
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