Tropical Health

Scientific Proof that Being Grateful is Good for You

By Susan Patterson

By now, you’ve probably heard that cultivating a more grateful attitude is good for you, but if you thought it was just a bunch of new age “mumbo jumbo,” think again. Gratitude has scientifically been shown to actually change the brain, making us feel happier and even bringing more positive things into our lives. It’s been shown to have transformational powers that make us more joyful, kinder and even healthier, both physically and mentally.

Gratitude is effective because it helps to trigger other positive emotions which have direct physical benefits. Research has shown that when we think about what we appreciate, the calming part of the nervous system is stimulated, resulting in a number of protective benefits, like reduced cortisol levels and raised levels of “feel good” hormones like oxytocin.

Gratitude journals are becoming increasingly popular – odds are, you know at least one person who has one. According to research out the University of Minnesota and the University of Florida, those who journal by writing a list of positive events and why those events made them happy, managed to dramatically reduce their stress levels, while also providing a greater sense of calm at bedtime for better sleep. But while writing in a journal is a great way to cultivate a more grateful attitude, you can also simply take a moment each day to silently acknowledge all that you have.

Your body feels each thought you think

When you focus on the negative, thinking back to stressful events or worrying about “bad” things that might happen, your body doesn’t know the difference between thinking and doing them – either way, it fires off stress hormones that create the same effects in the body, physically, mentally and emotionally, whether or not the event is actually happening. It has a detrimental effect on all aspects of your health and well-being, as science has shown in numerous studies.

Write in a journal, or just take time to think about all of the things you’re grateful for, from the smell of fresh cut grass or flowers in the spring to the grocery store clerk who asked about your day, or the compliment your boss paid you after finishing that big project. No matter how small, or how big, it will help you focus more on the positive to fight off the stress of negativity, and those detrimental effects.

Building mental strength

Gratitude is like an emotional and mental “muscle,” that can be built up with regular exercise. When things go wrong and that muscle is weak, it can be hard to find a silver lining in the storm, but by strengthening it through a daily gratitude habit, that muscle becomes more resilient so those inevitable bumps in the road won’t knock you off track as much.

Science has shown that being grateful actually improves psychological health. It helps to reduce all sorts of toxic emotions, from guilt and regret to envy and frustration. Robert A. Emmons, Ph.D., has been called the world’s leading scientific expert on gratitude. He’s conducted numerous studies on the connection between well-being and gratitude, confirming that it not only improves one’s happiness level, but it reduces depression.

“Gratitude,” Emmons says, “reduces the lifetime risk for depression, anxiety, and substance abuse disorders, and is a key resiliency factor in the prevention of suicide.”

Benefiting Physical Health

We know that reducing stress can benefit our physical health, but gratitude goes even farther than that. A 2012 study published in Personality and Individual Differences, discovered that those who are grateful tend to have fewer aches and pains. They also report feeling healthier than others and are more likely to take better care of themselves. They are physically active more often as well as more likely to get regular health checkups, further contributing to better overall health and longevity.

Emmons has also noted that “It can lower blood pressure, improve immune function and facilitate more efficient sleep,” in addition to affecting behavior, as those who are grateful tend to have better diets, and are less likely to abuse alcohol or smoke.

High Happiness Scores

Another leading gratitude researcher, Dr. Martin E. P. Seligman, a psychologist at the University of Pennsylvania, looked at the impact of a range of positive psychology interventions on more than 400 individuals, each compared with a control assignment of writing focused on early memories. When their assignment was to write and personally deliver a letter of gratitude to a person who they believed they never properly thanked for their kindness, the participants instantly enjoyed a dramatic increase in happiness scores that was greater than what was experienced via any other type of intervention, and those happiness benefits continued for an entire month afterward.

Improved Sleep

As we mentioned earlier, the stress relief derived from gratitude journaling has was found to produce a calming effect that resulted in better sleep. Another study also confirmed these findings. The 2011 research published in Applied Psychology: Health and Well-Being showed that spending just 15 minutes writing about things that you’re grateful before at bedtime may sleep better and longer.

Better Relationships

There have also been studies that have focused on gratitude and relationships. One, from the Department of Psychology at the University of North Carolina, Wilmington found that those who take time to express gratitude to their partner not only tend to feel more positive toward them but also feels more comfortable expressing concerns related to their relationship.

Being grateful to those around you, including the stranger, is also likely to help win you new friends, a research published in Emotion revealed. The experts found that if you thank an acquaintance or a stranger, whether they hold a door open for you, provided advice that helped you finish a project or simply paid you a compliment, that appreciative acknowledgment is likely to lead to new opportunities.

Greater optimism

Being grateful naturally helps one to develop a more optimistic attitude which has been found in studies to significantly cut stress levels while improving mental, emotional and physical health. If you’re an optimist, you’re far more likely to lead a happier, more fulfilling, longer life. You’ll be better able to handle whatever life throws at you, including those inevitable bumps in the road, you’ll get more job offers and promotions, you’ll be sick less often and you’re also more likely to live well into old age.

Optimists tend to expect to live longer, an in an analysis of nearly 100,000 women by experts at the University of Pittsburgh, they found that the simple expectation that you’ll live into old age increases your chances of actually doing so. On the other hand, women who were described as highly cynically hostile had increased rates of an earlier death.

Be grateful, always!

-Susan Patterson

How to Use Tea Tree Oil For Beautifully Clear Radiant Skin

By Susan Patterson

Of all the essential oils, tea tree oil is one of the most extensively researched, proven to offer many beneficial effects, particularly for the skin. It’s derived from a shrub-like tree called Melaleuca that grows in Australia. The University of Sydney reports that the native aboriginals have used the healing benefits of the oil for treating conditions for thousands of years – long before chemist Arthur Penfold discovered its powerful antiseptic properties in the 1920s.

These days, tea tree oils are utilized for a myriad of different things and is a  popular active ingredient in a wide range of personal care products such as face wash and skin creams thanks to its exceptionally strong anti-inflammatory, antibacterial and antifungal properties. It’s one of the best oils you can use for eliminating acne, and even getting rid of marks and scars while helping to make your skin clearer and more radiant. It may even help fade those dark, aging spots, providing a more youthful look as well.

Here’s how you can take advantage of tea tree oil to heal your skin, transforming it into the beautifully clear, radiant skin you’ve been coveting.

Using Tea Tree Oil to Treat Acne

The powerful antibacterial,  antifungal and anti-inflammatory compounds found in tea tree oil are well-known to help decrease inflammation that often results in redness and swelling of the skin. Research from the Department of Dermatology at the Royal Prince Alfred Hospital in Australia discovered that when tea tree oil’s effectiveness as compared to the common acne medication benzoyl peroxide, it had a dramatic effect in clearing participants’ acne.

Another study out of the Isfahan University of Medical Sciences in Isfahan, Iran, also confirmed its effectiveness in treating acne, specifically for mild to moderate cases. As part of the research, acne sufferers were divided up into two groups, one of which was treated with tea tree oil and the other with a placebo. They were followed for a 45-day period. The patients that had actually used the tea tree oil experienced dramatic results, showing that it was nearly six times more effective for treating the severity of their overall acne. You can use tea tree oil at home for this same purpose.

Tea tree oil can help remedy acne.

How to use tea tree oil for treating acne

You can use tea tree oil on its own, but be sure to use only a tiny amount (be sure to use 100% pure tea tree oil, not products containing tea tree oil). It can easily penetrate the skin and unblock sebaceous glands since it’s so incredibly potent. Tea tree oil contains terpinen–4, an antimicrobial component that kills the bacteria which causes acne, helping to dry out blackheads, whiteheads, and pimples while disinfecting the pores. Unlike other acne treatments, tea tree oil won’t strip your skin of its natural oils, causing further damage in the process. After cleansing your face, apply by adding a drop or two of the oil onto the head of a Q-tip or cotton ball. Gently dab the oil onto any pimples or other spots. Do not rinse.

If you have very sensitive skin, you may want to add a teaspoon of coconut oil to your tea tree oil. Keep in mind that while it is more gentle than benzoyl peroxide, it can also dry out the skin which triggers the body to overproduce its own oils and ultimately make things worse. If you’re suffering from breakouts on various parts of your body, such as your chest or back, you may want to add a few drops of tea tree oil to a warm bath and enjoy a soak to help clear it up.

Another option is to use it as an ingredient in a face mask. Simply combine 3 to 4 of the oil with green clay powder, available at many health food stores and online. Add just enough water to create a spreadable paste, and then stir it up well. Apply the mixture evenly onto your face and mask, and allow it to sit for 20 to 30 minutes, or until the clay is completely dry. Afterwards, rinse with warm water.

Using Tea Tree Oil to Eliminate Scars and Other Marks

Even when acne heals, it can leave behind scars that are very difficult to remove, making them nearly as frustrating as the blemishes themselves, but as mentioned, tea tree oil can help with that too – and, without the potentially damaging chemicals that come with most pricey commercial skin creams. You can also use tea tree oil to fade or eliminate other marks and problems like age spots. It not only helps to restore the skin’s natural oil balance, it penetrates deeply into pores, removing toxins while preventing the clogging that can cause acne, and lighten scars. It also aids in removing dead skin cells, to minimize the appearance of scars.

Here are a couple of very effective options for using tea tree oil for this purpose:

Honey and Tea Tree Oil

According to Heart Views, the Gulf Heart Association‘s journal, honey is able to stimulate the healing process, making it effective not only for treating wounds but for stimulating tissue regeneration. Combined with tea tree oil, it provides kind of a “double whammy” against those scars.

  1. Combine two drops of tea tree oil with a tablespoon of raw honey.
  2. Apply this mixture to clean skin, gently massaging it into affected areas for a few minutes.
  3. Let this mask sit for 20 to 30 minutes, or until thoroughly dry.
  4. Rinse with cool water and gently pat dry. Repeat once daily.

Brown Sugar and Tea Tree Oil

Brown sugar is an excellent exfoliant that won’t cause irritation, and its glycolic acid content helps to diminish those scars. Rose water contains antiseptic and antimicrobial properties that make it a great for fighting acne, but not only does it help kill off that acne-causing bacteria, it also helps heal scars, making the mixture highly effective.

  1. Mix two tablespoons brown sugar, two tablespoons rose water and three drops of tea tree oil.
  2. Gently massage the mixture into clean skin using a circular motion.
  3. Rinse with cool water and pat dry. Repeat three times each week.

Rejuvenate Dry Skin

Tea tree oil is incredibly rejuvenating and can even help hydrate dry, parched skin. To do so, combine a tablespoon of sweet almond oil with 5 drops of tea tree oil. Massage the results gently into your skin after washing your face. Using this one a day can keep your skin hydrated for longer periods.

Are you ready for beautiful skin?

-Susan Patterson

Can Spirulina Help With Weight Loss?

By Susan Patterson

The ocean holds many secrets, and one of them can be found right on the shelves of your local health food store. This superfood known as spirulina is a sea vegetable, like chlorella and kelp, and you’ve probably seen it listed in various natural supplements, or perhaps as an ingredient in a green smoothie.

A form of algae, spirulina has a brilliant blue-green hue that results from a pigment known as phycocyanin, the compound primarily responsible for its multitude of health benefits. It contains an exceptionally high antioxidant count that’s beneficial to the body in numerous ways, including fighting off free radical damage that can lead to premature aging and a host of illnesses and disease.

Spirulina’s incredibly powerful nutritional profile means that it’s one of the best things you can consume for better health. It’s no passing fad – in fact, to date, there are some 1,200 peer-reviewed, scientific articles that have shown it just might be the key to turning back the clock and reducing the risk of all sorts of health disorders. Here’s how –

Arsenic and Other Heavy Metal Detoxification

A December 2014 study out of George Washington University found that heavy metals like cadmium may prematurely age cells, and potentially trigger a number of diseases as we age. The researchers noted that high exposure to cadmium was associated with shorter telomeres, something that is known to help stabilize genes. They act as “caps,” and if they’re shortened too much, the cells are weakened which leads to disease, suggesting that exposure to heavy metals can play a role in chronic illnesses like kidney and heart disease.

Chronic arsenic toxicity is a worldwide problem, as the World Health Organization has reported, and the U.S. is one of the nations that are most severely affected. But the issue is more serious in places like Bangladesh, India, and Taiwan where residents consume a high level of arsenic in their drinking water. Research in Bangladesh found that as many as 3% of the population exhibited signs of arsenic poisoning, but after giving affected patients a spirulina extract that was combined with zinc, they experienced a 47% decrease of arsenic in their bodies.

This research points to the fact that spirulina may be ideal for heavy metal detoxification, which can help prevent premature aging and lower the risk of disease. As Spirulina is also jam-packed with chlorophyll, it’s well-known to help remove toxins from the blood while boosting the immune system at the same time.

Supporting Weight Loss

As we age, it seems to get harder and harder to maintain an ideal weight, but nutrient-dense, protein-rich spirulina can help with this too as it helps to decrease fat stores in a number of different ways.

Spirulina is high in fiber, which is essential for staying fuller longer as well as curbing hunger pangs that can lead to junk food binges. Its high protein content means that consuming it will help maintain lean tissue while also contributing to fat burning. That doesn’t mean you can eat whatever you want and lounge around on the couch all day, however. You’ll still need to consume a healthy, balanced diet and get regular exercise, but taking a spoonful or so of spirulina each day it will make losing weight or maintaining an ideal weight that much easier.

More Energy

Is there anyone who can’t use an energy boost? These days so many of us are lacking energy with all of the day-to-day demands placed on us. But when you consider the chemical composition of spirulina, it’s no surprise that this superfood can come to the rescue. Popular TV doc, Dr. Oz, recommends combining spirulina with lime juice to enhance energy. This combination is said to unlock sugar from the body’s cells to boost metabolic energy. He advises stirring in a teaspoon of spirulina powder to 12 ounces of fresh, organic lime juice and then freezing that mixture in ice cube trays for a healthy kick of energy.

Younger Looking Skin

As spirulina contains a high level of vitamin A, vitamin B-12, vitamin E, calcium, iron, and phosphorus, all of which are vital for your skin’s health, consuming it regularly can work wonders for aging skin. It fights those free radicals that can make your skin look tired and even flabby as well as helping to eliminate toxins, which can result in more toned and youthful skin.

Healthy Vision

Research has found that spirulina is incredibly beneficial for vision as well. In fact, it’s been proven to be effective for treating eye diseases like macular degeneration, diabetic retinal damage, geriatric cataracts and nephritic retinal damage, thanks to a powerful antioxidant called zeaxanthin. A number of studies have revealed that a diet rich in this antioxidant can help prevent the loss of vision, and a report published in The British Journal of Nutrition notes that spirulina is a rich source of zeaxanthin with high bioavailability, which means that it’s highly absorbable in the blood.

Improving Brain Health and Protecting Against Degenerative Diseases

Spirulina has also been shown to help protect cognitive functioning as we age. Taking it regularly can reduce the risk of developing diseases that can severely impact the quality of life as well as shorten it, such as Alzheimer’s and Parkinson’s.

Taking a spoonful of spirulina a day is believed to help protect the brain from degenerative diseases, such as Parkinson’s and Alzheimer’s. Researchers from Madrid, Spain compared it to foods known to be especially high in antioxidants such as spinach and blueberries in a 2008 study, which are well-known to provide neuroprotective effects due to their ability to lower inflammation and fight off free radical damage. These powerful antioxidants not only protect the brain from degeneration, but they help keep the mind sharp and focused. Some experts believe that a daily dose of spirulina may also help improve productivity and reduce ADHD symptoms too.

Lowering Cholesterol

Lower blood cholesterol means a reduced risk of heart disease, which is a major cause of death in adults who are middle-aged or older. Spirulina lowers cholesterol levels naturally while boosting the absorption of essential minerals to improve one’s total cholesterol ratio. Research published in The Journal of Nutritional Science and Vitaminology in 2010 found that rabbits fed a high cholesterol diet for four weeks followed by the same diet, but with spirulina added, for the next eight weeks, experienced a reduction in cholesterol by 26% in the those who consumed a diet of 1% spirulina, and 41% in the group that consumed 5% spirulina.
Anyone up for some algae?

-Susan

 

 

 

Top Inflammation Busting Winter Foods And How to Eat More of Them

By Susan Patterson

Diet plays an important role when it comes to inflammation. In fact, one of the key factors in lowering inflammation is to follow an anti-inflammatory diet. What that means is a diet based on as many whole and fresh foods as possible while avoiding processed and fast foods as well as those that contain a lot of sugar.

At the same time, eating seasonally is also a good idea for many reasons. Just what it sounds like, it means eating foods that are in season. This not only helps support your local growers, but it means you’ll be enjoying the freshest ingredients with maximum nutrition and taste, typically paying less for it, and limiting the impact on the environment too.

With winter just around the corner, now is the time to start thinking about the best inflammation-busting foods you can eat during this season that typically brings not only joy but quite a bit of stress and not-so-healthy fare. Remember, just because the cold has returned, doesn’t mean you can’t have fresh produce – some fruits and vegetables are actually in their prime during the winter season.

Turnips

Turnips are not only a great source of vitamin C, they contain a high amount of minerals, antioxidants and dietary fiber, yet contain just 28 calories in a half-cup serving. Vitamin C is necessary for collagen synthesis and for scavenging free radicals, which can lead to can lead to chronic inflammation, something that’s been linked to a host of diseases and illnesses. Turnip leaves, in particular, are an excellent source of vitamin K, a direct regulator of the inflammatory response, while its omega-3 acids, such as alpha-linolenic acid (ALA), are the building blocks for the body’s anti-inflammatory molecules.

Get more turnips in your diet by using turnip greens in your salads, and preparing turnips as a side dish more often. It’s easy to do, just one option is to add peeled, chopped or sliced turnips to a skillet with some chopped onions and garlic, and then cook them until tender. Then, add the turnip greens, cooking until they wilt. Squeezing on a bit of fresh lemon juice and a shake or two of pepper provides a healthful, flavorful kick.

Winter Squash

Winter squash has to be one of the best healthy comfort foods there are. It comes in a wide variety of shapes and sizes too, from butternut and acorn to spaghetti and beyond.  You can prepare those achy joints for winter’s cold by boosting up on their potent inflammatory properties too – while it won’t cure your arthritis, its antioxidants can help alleviate some of the symptoms. Its fiber is good for reducing inflammation too. Fiber helps you to have regular, healthy bowel movements which eliminate both toxins and inflammation.

There are many different ways to prepare squash, but one of the easiest is to simply boil it and mash it, mixing in some garlic for flavor and added medicinal benefits. If you’ve gone gluten-free, you can even turn spaghetti squash into a tasty gluten-free pasta by following this easy recipe:

Ingredients:

  • 1 medium spaghetti squash
  • 1/2 tbsp extra-virgin olive oil

Instructions:

  1. Preheat oven to 375 degrees and line a baking pan with parchment paper.
  2. Cut spaghetti squash in half, and scrape out seeds with a spoon.
  3. Brush each half with olive oil and then place them on the pan with the cut side facing forward.
  4. Roast for 45 to 50 minutes.
  5. Remove squash from oven, and use a fork to scrape out “spaghetti.”
  6. Place on a dish or bowl until ready to use.

Chestnuts

You’ve probably heard that popular holiday song that includes the lyrics, “Chestnuts Roasting on an Open Fire.” This year, instead of just singing along, you might want to roast some of your own. They have a sweet, mild flavor, a crumbly texture, and are most plentiful during the winter. Chestnuts contain a good amount of copper along with manganese and selenium, which play key roles in the body’s antioxidant and anti-inflammatory reactions. They also provide vitamin C, B vitamins, folate and dietary fiber. Despite the “nut” in their name, chestnuts are actually much lower in fat than other nuts and seeds, and of course, what they do contain is healthy fat, which is important for battling inflammation and many other bodily processes.

Of course, fresh chestnuts must be peeled and cooked before using, which can take a lot of time, so you may want to buy dried or canned chestnuts which can be used as is. You can add peeled and cooked chestnuts to a savory pie filling or stuffing, or incorporate them into a soup.

Brussels Sprouts

Brussels sprouts are naturally low in calories and an excellent source of vitamin C and folate. Consuming them is a good way to avoid chronic, excessive inflammation through a wide range of nutritional benefits. They’re rich in glucosinolate which is known to help regulate the body’s inflammatory/anti-inflammatory system and prevent unwanted inflammation. The glucobrassicin found in this winter superfood may be converted into an isothiocyanate molecule called ITC, or indole-3-carbinol which is an anti-inflammatory compound that can prevent the initiation of inflammatory responses at a very early stage.

An easy way to cook Brussels sprouts is to cut off the ends and just add a few simple ingredients, such as olive oil, sea salt, garlic, pepper and lemon, and then roast them in the oven.

Citrus Fruits

Citrus fruits are at their peak in the wintertime, so be sure to get your fill. They’re not only juicy and delicious but they’re extremely rich in vitamin C, something that’s important for building and repairing blood vessels, tendons, ligaments, and bone, which means it’s also helpful for those suffering from osteoarthritis and other inflammation-related ailments. Citrus fruits are also excellent sources of inflammation-fighting antioxidants, providing kind of a “double whammy,” if you will.

There are many ways to enjoy citrus fruits, you can eat them on their own, garnish your water with a lemon or lime, toss a few orange slices into a savory salad, or squeeze lemon or lime juice onto foods when you’re cooking.

Broccoli

Broccoli is extraordinary high in antioxidants which make it a potent inflammatory fighter. Add it to as many stir-fries and vegetable dishes as you can, and munch on it raw too. Steaming it with a little coconut aminos, a popular gluten-free, vegan soy sauce alternative, is a delicious and extra-healthy way to enjoy it.

Carrots

Carrots provide a significant boost of that well-known antioxidant, beta-carotene, the precursor to vitamin A. Both are believed to be excellent at battling inflammation. Snack on baby carrots during the big game, or whenever the urge hits, or lightly steam carrots (avoid overcooking which kills their nutrients) and serve as a side dish.

 

-Susan Patterson

6 Healing Herbs You Can Grow Inside ( and how to use them)

By Susan Patterson

You don’t have to have a big backyard to grow some herbs, in fact these herbs tend to grow quite well indoors, and they also offer numerous healing benefits. Just imagine, instead of driving somewhere or purchasing online and waiting, all you’ll have to do when you’re looking for a natural healing alternative is to walk a few steps and harvest!

Chives

Chives grow almost anywhere, and they’re incredibly healing too. They contain a good amount of vitamin K which can help limit neuronal damage in the brain, and are an especially good source of vitamin A, with 145 percent of the daily recommended value in a half-cup. Chives also contain carotenes, flavonoid antioxidants like lutein and zeaxanthin which help protect you from mouth and lung cancers. They provide anti-inflammatory, antibiotic, antibacterial, antiviral, antifungal, and antimicrobial properties too.

When your chives are ready, harvest at the base, no more than one-third of the bunch at a time. They make a fantastic garnish for a green salad and are also ideal sprinkled on baked potatoes, a creamy potato soup or grilled fish.

Mint

Growing mint indoors is a good idea for just about everyone as keeping it in a container prevents it from growing all over the yard and garden. Plus, mint has a multitude of medicinal benefits. It contains menthol, which acts as a decongestant for breaking up mucus while providing a cooling effect that can provide relief for a sore throat.

Mint is also calming and soothing to the digestive system, used for thousands of years for treating indigestion and stomach upset as well as relief from bloating and gas. If you suffer from irritable bowel syndrome it may ease the symptoms, as one study found that 75% of volunteers suffering from IBS who ingested mint experienced at least a 50% reduction in symptoms, compared to zero change in those who took a placebo.

You can make a tea using your mint leaves simply by washing and tearing them up, placing them in a cup and pouring boiling water over them. Allow it to steep for 5 to 7 minutes, and enjoy. Mint leaves can also be added to a smoothie, tossed onto a salad or added to sparkling water for a refreshing drink

Parsley

Parsley is also incredibly easy to grow, inside or out. Just keep in mind that if you start it from seed, soak the seeds in warm water first in order to crack the seed coat. Packed with rich nutrients that offer antiseptic and anti-inflammatory properties, it has so many documented health benefits that it’s frequently referred to as a superfood. According to a report in the Journal of Traditional Chinese Medicine, parsley has been used as “a treatment for gastrointestinal disorders, hypertension, cardiac disease, urinary disease, diabetes and multiple dermal diseases in traditional and folklore medicines.”

Just some of the ailments parsley can treat include chronic inflammation, bladder infections, digestive woes like IBS, kidney stones, arthritis, bloating, constipation and skin conditions.

There are practically endless options when it comes to incorporating parsley into your diet. You can add it to a salad or smoothie, use it in pasta dishes, stews and steeps or add flavor to vegetables, rice, fish, poultry and grass-fed beef.

Basil

Basil can be grown indoors by using one of the smaller globe types. Avoid the larger types, otherwise, you’ll end up with space issues. It’s not only a great herb to have on hand for culinary uses, but it offers a myriad of health benefits. There are actually 35 different types of basil, with holy basil offering some of the most potent medicinal properties.

Scientific studies have shown that holy basil contains antioxidant, analgesic and anti-inflammatory properties, with the ability to fight cancer, reduce pain, lower the risk of developing diabetes, support the liver and boost the immune system. Highly regarded in Ayurvedic medicine, it can be especially effective for treating fatigue, though it also is outstanding for managing blood sugar and reducing cortisol levels, a stress hormone that contributes to weight gain and obesity, lowers immune function, negatively impacts bone density, and harms memory and learning abilities.

Basil is considered an important herb in many types of cuisines, including Italian, Thai, Indian and Vietnamese. It can be added to sauces, used to flavor meats and stews, sipped as an herbal tea and much more.

Thyme

Thyme is another herb that’s commonly used for cooking, while also offering a multitude of health benefits. It can thrive in pots as small as four to six inches making it easy to grow indoors as well. The flowers, leaves, and oil of thyme are commonly used as a remedy for treating a variety of conditions, including diarrhea, arthritis, colic, sore throat, cough, and bronchitis.

According to research from the University of Belgrade in Serbia, consuming thyme may help to protect against high blood pressure as the leaves are one of the richest sources of potassium, which is an important component of cell and body fluids that help control heart rate and blood pressure. The herb is jam-packed with vitamin B6 which helps to maintain GABA (a beneficial neurotransmitter in the brain) levels which in turn aids in relieving stress.

Thyme can be used in many different ways, including imparting an intense flavor to recipes or used as a tea by pouring boiling water over the thyme leaves.

Ginseng

Growing ginseng is easy to do indoors as well, but it does require some patience as the seeds can take as long as 18 months to germinate. Planting purchased seedlings is much less time-consuming, but it’s quite a bit more expensive. Growing it at home is well worth the wait, however, as it’s the most powerful adaptogen herb there is.

Ginseng supports heart health by reducing cholesterol and providing antihypertensive effects, and it lowers the risk of stroke, thanks to its anti-inflammatory and antioxidant properties, which have been shown in studies to help prevent neuronal death as a result of a stroke. It increases alerts, improves thinking and can even reduce the instance of catching a cold. The herb has even been shown to stimulate the immune system, with studies finding that those who take it generally experience fewer colds, and if they do come down with one, they tend to be shorter in duration. Research published in the Canadian Medical Association Journal found that volunteers who took 400 milligrams of ginseng a day for four months during the cold and flu season, reported fewer, milder and shorter colds, as well as fewer symptoms.

The main way to use ginseng is to make a tea from it. Start by peeling the fresh root and then grate it and place it into a tea ball or filter. Bring water to a boil, but then allow it to cool for a few minutes before pouring it into your cup with the tea ball or filter inside. Let it steep for 5 to 7 minutes and then enjoy.

So, what are you waiting for, start growing these delicious and nutritious herbs in a sunny window today!

-Susan Patterson

 

 

 

 

How to Make Kombucha and Why You Should

By Susan Patterson

By now, you’ve likely at least heard about Kombucha, but odds are unless you’re already drinking it you probably don’t really know just what it is.  This beverage has actually been consumed for centuries and has been popular among alternative health advocates for quite a while, but it’s only gone mainstream in recent years.

Kombucha isn’t some magical elixir, although it’s definitely something you should be drinking as it can support your health in many different ways.

What Kombucha Is

Kombucha tea is a type of fermented drink. It’s loaded with billions of healthy gut bacteria, AKA probiotics, which help to strengthen the immune system by raising the levels of those friendly organisms that live in your gut. As it result, they offer protection against pathogens that can enter your body from foods and drinks you consume.

The tea is basically made by mixing in a culture of bacteria and yeast to a blend of tea and sugar (note: while kombucha contains sugar, it is a relatively small amount as it feeds the SCOBY and is converted into vitamins and antioxidants, which means the finished brew contains far less). Sometimes flavorings may be added as well. It usually contains a residual amount of the bacteria solution, similar to sediment that you’d usually find in wine. It’s very nutrient rich and has a sweet-tart flavor, yet it contains only about 45 calories per 12 ounces. Compare that to soda which contains nearly 150 calories for that same 12 ounces, and is loaded with sugar and contains virtually no nutrition whatsoever. Kombucha, on the other hand, is filled with enzymes, vitamins, and minerals, offering numerous benefits to your health.

How Kombucha Helps Support Your Gut – And, Your Overall Health

While it might sound strange, nearly three-quarters of your immune system can be found in your gut, and those beneficial gut flora are a must for enjoying good health. When you have too many unfriendly gut bacteria and not enough of the friendly type, a wide range of health problems can develop or worsen, as numerous studies have shown. Just some of those include allergies, Crohn’s disease, irritable bowel syndrome, acid reflux and even mental issues like anxiety, depression and obsessive-compulsive disorder (OCD).

To ensure a good balance of healthy gut flora and a strong immune system, eating a diet that contains a good amount of probiotics is recommended, which includes Kombucha, as well as foods like miso, kefir, and plain yogurt, among others.

The Benefits of Kombucha

Just some of the benefits you can expect to derive from kombucha includes:

  • Greater energy
  • Better mood
  • Improved digestion
  • Stronger immune system
  • Liver detoxification
  • Elimination of candida (yeast)
  • Weight loss

Of course, once again, it’s worth mentioning that kombucha is not some magical potion – simply drinking it without making any lifestyle or diet changes won’t mean that you’ll suddenly drop stubborn pounds. What it can do, however, is to help limit the amount of fat your body stores as well as to support a well-running metabolism. While more studies are needed to confirm its weight loss benefits, it does make sense that kombucha can help as it contains a high amount of acetic acid (similar to apple cider vinegar) and important polyphenols, both of which have been found to aid weight loss efforts.

Making Your Own Kombucha

Thanks to the popularity of kombucha, most grocery stores carry it across the U.S., however, it can be pricey, which is why you might want to make it yourself. It’s easy to do and you’ll save quite a bit while enhancing your health at the same time.

  • The first step is to get a kombucha tea starter culture or SCOBY, which stands for Symbiotic Cultures of Bacteria and Yeast. There’s no right or wrong way to score one, the easiest way is arguably to purchase it online as they’re shipped in a dehydrated state, and you’ll know that it’s been pathogen-tested for your safety. As you’ll need starter liquid too, you can get that from the same place – you need at least one cup to make a one-gallon batch.
  • Now, you’ll need to gather your other ingredients, but once you have your SCOBY and starter liquid the rest is fairly easy. Here’s what you need: 8 tea bags (unflavored black, white or green), 1 cup sugar, 1 SCOBY, 1 to 2 cups starter liquid, 1-gallon glass jar, breathable cotton fabric to cover the top and one rubber band.
  • It’s time to begin – start by boiling four cups of water. Add the tea and allow it to steep for about 10 minutes/ remove tea bags and stir in the sugar until it’s completely dissolved. Transfer the tea liquid into the gallon container and then fill it almost to the top with water; let it cool to room temperature. Carefully place your SCOBY on top and then add the starter liquid, pouring slowly. Cover the container with the cotton cloth and then secure it with a rubber band.
  • Now that your kombucha is all mixed, it needs a good home. The right spot is warm, yet far away from direct sunlight. Ideally, the temperature should be between 75 and 85 degrees which is the ideal breeding ground for that healthy bacteria.
  • The next step may be the hardest. Now, you just have to wait and let the yeast and bacteria do their thing, which can take anywhere from seven to 20 days. After the fifth day, take a taste – when it’s ready, it should have a flavor that’s not too sweet and not too sour.
  • Once your kombucha has achieved the right flavor, you need to scoop out at least a cup of the starter liquid for your next batch, placing it into a clean bowl or glass jar, and remove the SCOBYs. It should have the original SCOBY, known as the “mother,” and another one which has formed on top called the “baby.” You only need one for your next batch, so you can toss one out or give it to a friend.

Finally, now it’s time to bottle it up and enjoy! You can add fresh fruit or herbs as flavorings if you’d like – fresh-squeezed lemon juice and a pinch of grated ginger is fantastic, but the combinations are pretty much endless.

-Susan Patterson

 

What You Should Know About Eating a Family Dinner

By Susan Patterson

With the holiday’s just around the corner, perhaps you are preparing for some big family dinners. Yes, I know that all of the planning that goes into these dinners can be stressful, the end result is that eating together as a family – whether with your immediate family or extended family, is happiness and goodness. That’s right, spending time with family around the table, breaking bread, is good for everyone!

Family dinners were once a time-honored tradition. I grew up in the late 60’s and 70’s and my family ate dinner together every night of the week at 6 pm sharp. Dinner was an important time to get caught up, laugh, talk and just connect after a busy day. However, today, in many households, these gatherings have become scarce meetings. According to statistics, over forty percent of families don’t eat together on a regular occasion. Hectic schedules, work, school and social events seem to be what interferes most with family dinners.

Research speaks firmly in favor of gathering the family around the dinner table as often as possible. It appears as though family dinners are really healthy for the whole family and time well invested. Let me share just a few reasons why you should try to gather your household around a meal as often as you can.

Eating dinner with your family strengthens family bonds: Studies show that socializing at mealtimes strengthens family bonds and allows parents to be a positive role model. Teenagers of both sexes have a decreased chance of poor grades and substance abuse when they engage in family dinners. My family meals included help preparing the meal and cleaning up. Without a dishwasher, this left my sister and I often giggling over the sink and sharing news of the day. This was the time that we got to catch up and bond that we might not have had time for otherwise.

Family meals lead to better health: When families eat together there is more opportunity to cook healthy and monitor food intake. Studies show that having dinner together leads to better health because more time is taken to prepare a well-rounded meal and make wise ingredient choices. This is great training for children who are learning to make choices on their own.

Eating together gives you a chance to talk about family history: One of the fondest memories I have of family mealtime were the stories that my parents shared. I learned much of my family history over meals and eagerly looked forward to my parent’s stories each time we gathered together.

Gathering for meals is a springboard for relaxation: When time is taken to prepare a meal and share it with your family, time kind of slows down and this is very beneficial to both mental and physical health. Mealtime is a time you can letdown, unload and recharge.

Do it as often as you can

I feel that I am a better parent because of the time I spent at the family table. Because of this, I raised my own children around the family table as much as possible. To this day, with one child married, one in college and one still at home, I try to gather us as often as I can. As our family grows, we still enjoy the time together and celebrate the opportunities we have to gather around a meal. I strongly encourage you to do your best to plan and execute family meals as often as you can. Time passes quickly and opportunities to connect with family should not be overlooked. Even if you can only eat together a few times a week, it is a ritual that everyone in the family will benefit from.

Tips for success

One way to organize family mealtimes is to cook around themes. If your kids are older, give them responsibility for shopping, cooking and cleaning for at least one meal a week. Choose fun themes such as Mexican Fiesta Night, Salad and Soup Night, Taco Tuesday Night or Breakfast for Dinner Night. This gives your kids some simple guidelines and also makes them feel involved in the process. Let them prepare the menu and even shop for the meal.

You can also plan your family meals out in advance. If you have busy schedules, call a family meeting and plan your meal dates for a whole month. Mark your family meal dates on the calendar so that everyone can plan around them. This helps to ensure that you will spend time together as a family no matter how busy you get.

So, don’t just make special holiday’s like Thanksgiving and Christmas about family meals – keep the practice going all through the year!

-Susan Patterson

3 Ways to Enjoy Eggs and Why You Should

By Susan Patterson

I love eggs. They are one of the most nutrient-dense, easy to prepare foods you can find.The nutritional breakdown of eggs is quite impressive:

  • Vitamin A: 6% of the RDA
  • Folate: 5% of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12: 9% of the RDA
  • Vitamin B2: 15% of the RDA
  • Phosphorus: 9% of the RDA
  • Selenium: 22% of the RDA

Eggs also contain vitamins D, E, K, B6, calcium, and zinc.

What about the cholesterol?

When I suggest to some people that eggs are a near perfect food, they argue that the cholesterol they contain is dangerous to health. This is not actually true. While eggs do contain a fair amount of cholesterol, this does not necessarily impact blood cholesterol. Our liver produces a large amount of cholesterol on a daily basis. When we consume foods that contain cholesterol, the liver just reduces the amount of cholesterol it makes – it all evens out.

Eggs contain choline – and you need more of it!

Perhaps you have never heard of choline, but the truth is we all could use more of it. This nutrient is often grouped with the B vitamins and is necessary to help build cell membranes and also produces signaling molecules in the brain. Dietary surveys indicate that 90% of people in the United States are getting less than the recommended amount of choline. A whole egg contains more than 100mg of the recommended amount of choline.

Eggs contain a high amount of protein

Since proteins are the main building blocks of the human body, it is necessary that we get enough of them.  Eggs are an excellent source of protein. A large egg contains 6 grams of protein and all the necessary essential amino acids in the appropriate rations we need to use the proteins. Eating enough protein in your diet helps with weight loss, increase muscle mass, optimize bone health and reduce blood pressure.

Eggs may help improve your eye health

As we age, our eyesight tends to deteriorate. Consuming eggs on a daily basis is one way that you can help keep your eyes healthy. Research shows that consuming two very important nutrients lutein and zeaxanthin can keep cataracts at bay. Egg yolks contain large amounts of both lutein and zeaxanthin. In one study it was found that eating just 1.2 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28-50% and zeaxanthin by 114-142%. In addition, eggs are also high in vitamin A which is necessary to keep eyes healthy.

Some great ways to enjoy eggs

Now that you know just how healthy eggs really are, I want to share some of my favorite ways to eat them.

Roasted Red Pepper and Goat Cheese Frittata

Servings       Prep time     Cooking time

6–8               20 minutes                20 minutes

Ingredients

  • 1       red bell pepper, seeded and diced
  • ⅓     cup chives   
  • 1       tbsp extra-virgin olive oil
  • 1       tsp sea salt
  • ½     tsp freshly ground black pepper
  • 12     extra-large eggs
  • 1       cup half-and-half
  • 1       tbsp unsalted butter
  • 1       cup goat cheese

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit. Place red peppers on a sheet pan. Drizzle with the olive oil. Roast for 15 minutes. Remove from the oven and turn the oven down to 350 degrees.
  2. Meanwhile, in a large bowl, whisk together the eggs, half-and-half, salt, and pepper. Add the roasted peppers.
  3. Place a 10-inch ovenproof sauté pan over a medium-low heat. Add the butter and let it melt. Pour the egg mixture into the pan and cook for 2 minutes without stirring. Transfer the pan to the oven and bake the frittata for about 20 minutes, or until puffed and set in the middle.
  4. Sprinkle with goat cheese and bake for another 3 minutes, until the cheese is just melted. Cut into 6 or 8 wedges and serve hot.

Baked Portobello Egg Cups with Garlic and Chives

Servings       Prep time     Cooking time

6                   5 minutes      30 minutes

Tips: Wipe mushrooms instead of rinsing them. Otherwise, the mushrooms may become waterlogged and yield a mushy exterior. Additionally, overbaking the mushrooms with the eggs will result in mushy mushrooms.

Ingredients

  • 6       large portobello mushrooms, stem removed, wiped clean
  • 6       eggs
  • 4       tsp olive oil
  • ½     tsp sea salt
  • ½     tsp pepper
  • 1       tsp garlic powder
  • ½     cup chopped chives
  • 2       tbsp Parmesan cheese (optional)

Instructions

  1. Preheat broiler to high. Set oven rack in the middle of the oven. Line a baking sheet with parchment paper. Assemble the mushroom caps on the baking sheet, open end down, and drizzle with olive oil. Sprinkle with salt and pepper.
  2. Broil mushrooms for 10 minutes, or until slightly tender. Remove mushrooms from oven and turn oven to the bake setting, at 400 degrees Fahrenheit.
  3. Break one egg into each mushroom cap. Sprinkle with parmesan cheese and chives. Bake for 15 minutes, or until the egg whites are cooked and no longer translucent.

Ham and Egg Bake

Servings       Prep time     Cooking time

8                   15 minutes     40 minutes

Ingredients

  • 8       eggs
  • 1 ¾ cups half-and-half
  • 2       cups shredded cheddar cheese
  • 1       cup mushrooms, sliced
  • ⅓     cup green onion, sliced
  • ½     cup red bell pepper, chopped
  • 2       tbsp butter
  • 2       cups fully cooked pastured, organic ham, diced
  • 2       tbsp dried parsley
  • ½     tsp sea salt
  • ½     tsp freshly ground black pepper

Instructions

  1. Preheat oven to 350 degrees Fahrenheit. Add 2 cups of the cheese into a 9×13-inch baking dish.
  2. Melt the butter in a large skillet over a medium heat. Cook the mushrooms, green onions, and red pepper until tender, about 5 minutes. Spread the vegetables over the cheese. Add the cubed ham, and then sprinkle with the remaining 2 cups of cheddar cheese.
  3. Beat the eggs in a bowl with the half-and-half, parsley, salt, and pepper. Slowly pour the egg mixture into baking dish. Bake in the oven until a knife inserted near the center comes out clean, about 35 to 40 minutes. Let stand for 10 minutes before cutting.

Note: Be sure to purchase only organic eggs from chickens that live uncaged. Better yet, keep a few hens in your backyard so that you can have your own fresh eggs!

-Susan Patterson

The Holiday’s Are Fast Approaching: How to Stay Sane and Healthy

By Susan Patterson

The holiday season is coming soon!  Do you think of sparkling trees, steaming roasts, laughing family members and seasonal scents in the air? Or do you immediately start to dread the crowds, the to-do lists, and the stress?

I want to help you have a healthier holiday season this year! Try these tips to get mentally prepared.

Meditate: First things first, cultivate a meditation habit so that you have a quiet inner place that you can go to whenever you are feeling the holiday craziness. Even just 5 minutes a day of deep breathing and zoning out will help cut down those hectic thoughts and reduce your stress level.

Go with a plan/list: Rather than waltzing into the shopping mall and immediately getting overwhelmed, do all the master-minding beforehand. Make a list of ideas, and window-shop online to fill out your list. Then organize the list by area so that it’s easier to complete. If you can actually buy any of those gifts online, do it earlier to ensure that they arrive on time.

Limit your time: Try to avoid spending a whole day twirling around the shopping mall or the supermarket like a maniac. Instead, have those lists ready and section them off into smaller chunks which you can attack in just an hour or two at a time. Invite a trusted friend or sibling along to provide support and keep things fun!

Forgive yourself for mistakes: The roast didn’t turn out, or that gift wasn’t perfect after all? If things don’t go as planned, that’s ok! No one judges us as harshly as we do ourselves. Keep things simple, expect the unexpected and stay flexible so that you can deal with any roadblocks that come up. Forgive any imperfections, and give yourself a break.

Remember what it’s all about: Keep in mind that this isn’t the season of maxed-out credit cards, mile-long to-do lists and piles of gifts. While it may feel that way, it’s actually the season of joy, love, and togetherness! Make a point of remembering what the holidays are all about, and taking time to enjoy the little things.

Consider reducing the load: Aren’t big piles of gifts kind of the 1990s? We feel like it’s more progressive to cut down on all the consumerism and instead give simple homemade things or thoughtful charitable gifts. Alternatively, mutually agree to reduce the value of gifts and cut the stress of over-spending!

Put yourself first: While it’s easy to focus on others and making sure everyone is having a great time, don’t forget that none of this will be possible without you being happy, healthy and sane! Schedule in vital self-care time to ensure that you are rested and de-stressed. You deserve to enjoy the holidays, to ensure that you’re in the right mental state to be able to do so!

Delegate responsibilities: Women and mothers often take on too much and forget that other members of the family are perfectly capable of helping out. Remember that it’s not vital for everything to be perfect, so it’s ok to relinquish some control and allow others to play a part. Getting everyone involved even helps foster the holiday spirit!

Draw boundaries: If you have the same darn argument with your aunt every year at the dinner table, consider speaking with her beforehand to make a pact not to fall into the same behavior this year. If the other party isn’t willing to cooperate, make a promise to yourself to not engage, and lead by example. Boundaries are vital for your mental and emotional health.

What do you dread about the holidays? Make a point of addressing those things ahead of time, so you can focus on the things you LOVE about the holidays!

-Susan Patterson

Delicious, No-Guilt Chocolate Treats

By Susan Patterson

Who doesn’t love chocolate? The best part about chocolate is that it has a number of proven health benefits. Organic, raw dark chocolate contains minerals including magnesium, sulfur, zinc, iron, copper, potassium, manganese and calcium. It also contains vitamins B1, B2, B3, B5, B8, and E, and is a good source of protein and fiber. The fats that raw cacao contains also support well-being. They include oleic acid, a monounsaturated fat that is also found in olive and coconut oils, plus saturated fats, which the body needs to properly function.

Here are 3 of my favorite chocolate no-bake treats. They are great for snacking and sharing!

No-Bake Chocolate-Dipped Almond Macaroons

Ingredients

  • 2       cups unsweetened shredded coconut
  • 2       tbsp coconut flour
  • ¼     cup extra-virgin coconut oil
  • ¼     cup raw honey (or pure maple syrup)
  • 1       tsp pure vanilla extract
  • ⅛     tsp sea salt

Chocolate coating

  • 10     oz unsweetened dark organic chocolate
  • 1       tbsp extra-virgin coconut oil
  • ½     cup raw honey (or pure maple syrup)
  • ½     tsp pure vanilla extract
  • ⅓     cup toasted almonds slices

Instructions

  1. In a medium-sized mixing bowl, combine the shredded coconut, coconut flour, and salt. Add the coconut oil, honey, and vanilla and combine well. Place the coconut mixture in the freezer and allow to firm for 5 minutes.
  2. Place a double boiler on the stove. Melt the chocolate together with the coconut oil, about 4 minutes. Whisk in the honey and vanilla.
  3. Add parchment paper to a baking sheet. Roll 1 tablespoon of the macaroon mixture into a ball and dip half into the dark chocolate mixture. Place on the parchment paper. Once all the macaroons are coated, drizzle chocolate over each. Add a few sliced almonds over each macaroon. Place the baking sheet in the freezer for 45 minutes to set. Store covered in the refrigerator.

Chocolate Truffles

Ingredients

  • 2       cups blanched almonds
  • ¼     cup cocoa powder
  • ¼     tsp sea salt
  • 12     Medjool dates, soaked for 15 minutes in warm water
  • 4–6    tbsp unsweetened coconut cream

Coating

  • ¼     cup unsweetened shredded coconut
  • ¼     cup ground almonds
  • ¼     cup cocoa powder

Instructions

  1. Process almonds, cocoa powder, and salt in a food processor or high-speed blender until finely ground. Add the dates and pulse until combined. Add the coconut cream and pulse until the mixture starts to form a thick batter.
  2. Using a small cookie scoop, drop the truffle mixture onto a parchment-lined baking sheet and freeze for 30 minutes. Remove from freezer and roll into round balls.
  3. Divide rolled truffles into thirds and roll one batch in cocoa powder, one batch in shredded coconut, and the other batch in ground almonds. Store the truffles in a tightly sealed container in the refrigerator for up to one week. Serve at room temperature.

No-Bake Millionaire’s Bars

Ingredients

Shortbread base

  • 1       cup coconut flour
  • ½      cup maple syrup
  • ½      cup extra-virgin coconut oil

Caramel Layer

  • ¼      cup pure maple syrup
  • ¼      cup extra-virgin coconut oil
  • ¼      cup almond butter (or peanut butter)
  • 1       tsp vanilla extract
  • ⅛     tsp sea salt

Top chocolate layer

  • ½      cup extra-virgin coconut oil
  • ½      cup cocoa powder
  • 4       tbsp pure maple syrup
  • 1       tsp vanilla extract
  • ⅛     tsp sea salt

Instructions

  1. Shortbread base: In a small bowl, blend the coconut flour, maple syrup, coconut oil, and vanilla. Cut a piece of plastic wrap and line an 8×8-inch baking pan. Press the dough into the baking pan and set aside.
  2. Caramel layer: Place a small saucepan on the stove and turn the heat on to medium-low. Add the maple syrup, coconut oil, almond butter, and vanilla. Stir continually to combine and prevent from burning about two minutes. Allow the caramel to cool slightly, and then pour over the shortbread layer. Cover with plastic wrap and refrigerate for one hour until the caramel sets.
  3. Chocolate layer: Melt the coconut oil in a small saucepan. Add the maple syrup, cocoa, vanilla and salt, and stir to combine. Spread the chocolate on the firm caramel and cover. Refrigerate for one hour until firm. Cut into squares.

Enjoy!

-Susan Patterson