Tag: organic

  • ’Til midlife do us part

    ’Til midlife do us part

    ’Til midlife do us part

    Create well-being during and after divorce

    When people decide to marry, it’s arguably with the intention of sharing a lifetime. And the ideal of lifelong partnership has historically been a social expectation. Although in recent years the upward trend of “grey divorce” (over age 50) has slowed, the highest percentage of marital splits in Canada and the US still happens at midlife. What’s happening?

    Changing perspectives

    Only in the last century has our lifespan increased by about 20 years and given us “middle years” between youth and old age. For many, these years are a time of reflection. We start to consider our mortality and realize we have less time ahead of us than behind. Not only have we learned a lot, but we still have the time, energy, health—and often freedom—to make changes.

    Updating your status

    Although the stigma of divorce has lost its sting, it can be a difficult conversation in some religious groups, or with parents and children. Experts agree that any children—no matter their ages—should hear the news before you make it public. Be honest with your offspring, but also have boundaries firmly in place about what they need to know.

    And while you think that your adult children will accept the news easily, be prepared to parent them through it, especially if they aren’t expecting it. Adult children may have a difficult time with the news and question the reality of their entire childhood. Be available to have some difficult conversations.

    Get support

    Consider working with a counselor, minister, therapist, or relationship life coach who can help you understand your role in the demise of your marriage. You are intimately aware of your previous partner’s role, and unless you acknowledge your own contributions, you will likely make the same mistakes in future relationships.

    Take time for yourself

    Particularly if the divorce was a long time coming, you might be tempted to rush into the dating pool, but experts suggest taking a pause before testing the waters. Whether you wanted the divorce or not, it’s a troubling experience. Give yourself time to heal. Get to know yourself as an individual after long-term coupledom.

    Healthy dating

    It can be tempting to let loneliness drive your desire to date. Instead, find ways to fill your social calendar through friendships, volunteering, hobbies, and support groups. Who knows? You might meet your next partner while you’re out doing something you enjoy!

    If you still have children living in your home, dating can be a tricky thing. Research on divorced mothers has shown that younger children become stressed when mom’s dating relationships end, so consider minimizing their exposure to a love interest until you are confident that the relationship has legs.

    Have fun

    Dating isn’t supposed to be a chore. It’s really about learning whether new people complement your life. Best of all? That decision is all yours.

    By Lisa Petty, PhD

    Content courtesy of Alive Magazine

  • Your blueprint for pain-free aging

    Your blueprint for pain-free aging

    Your blueprint for pain-free aging

    Top tips to start today

    While it’s a blessing to live a long life, the aging process comes with its share of aches and pains. The healing process is slower in an aging body, so underestimating pain, delaying treatment, or avoiding care due to pain-related fear may contribute to the development of chronic pain and associated disability.

    Here’s the good news: treating acute pain appropriately may prevent its development into chronic pain, while managing existing chronic pain can improve quality of life and promote a healthy lifespan in the years to come.

    When pain overstays its welcome
    Acute pain is usually triggered by injury or trauma and serves as a protection mechanism to deter us from further insult.

    But when acute pain is poorly managed, a pathological process takes place in the central and peripheral nervous systems, known as sensitization. This mechanism is theorized to drive the development of chronic pain. Pain is considered chronic when it has persisted for three months or longer.

    Collaborative care
    Curate your multidisciplinary pain management team by seeking the care of diverse practitioners, such as a naturopathic doctor, acupuncturist, psychotherapist, hypnotherapist, and osteopathic manual therapist. These care providers can offer evidence-based pain management treatments.

    Evidence-based pain treatments
    Acupuncture     relieves pain by encouraging the body’s own production of opiates, endorphins, and corticosteroids, and has been shown to reduce chronic low back pain.
    Mind-body approaches such as cognitive behavioral therapy and mindfulness-based stress reduction help reduce chronic low back pain.
    Hypnotherapy is effective in reducing chronic pain for some individuals.
    Osteopathy is shown to be helpful in some cases of low back pain.
    Music therapy is effective in lowering pain for palliative care patients.

    Fight inflammation with food
    An anti-inflammatory approach to eating is helpful for managing acute and chronic pain. Cut back on sugar, processed foods, and trans fats, and opt for a food plan based on whole foods including fruits and vegetables, healthy fats, fish and unprocessed meats, and whole grains.

    If your pain originates from the digestive tract or from an autoimmune condition, consider testing for sensitivities to gluten and other foods.

    Easing up is wise
    With acute pain, it’s particularly important to rest the painful area to reduce inflammation and allow for healing. Manage chronic pain by interspersing periods of rest throughout activities that aggravate your pain.

    Staying active is important
    On top of strengthening muscles, improving flexibility, and promoting joint stability, research suggests that exercise also increases the body’s production of pain-relieving molecules known as endocannabinoids.

    Of course, when pain interferes with exercise, we have a problem! Consult with a physiotherapist or kinesiologist for an individualized exercise treatment program, which has been shown to reduce pain and promote function.

    Mind over matter works wonders
    We can tap into the mind-body connection and use it to our advantage! Optimism is protective against day-to-day pain-related disruptions and increases goal-directed activity in older adults.

    Dr. Cassie Irwin, ND

    Content courtesy of Alive Magazine

  • Simple and stress-free Thanksgiving

    Simple and stress-free Thanksgiving

    Simple and stress-free Thanksgiving

    Traditional recipes with a twist

    We all hope for simple and stress-free holidays. Simplifying traditional dishes and choosing ones that can be prepped days ahead of time will eliminate that stress and ensure your Thanksgiving leaves you feeling, well, thankful. You might even spend more time at the table with family than you do in the kitchen!

    Turkey Meatballs

    Stay traditional and go with turkey for your Thanksgiving dinner, but simplify things with these bite-size meatballs. Though small, they pack a punch of big flavors to rival any main attraction.

    12 oz (340 g) extra-lean ground turkey thigh

    1 egg

    1/2 yellow onion, finely chopped

    1 cup (250 mL) chopped spinach

    1 garlic clove, peeled and crushed

    2 tsp (10 mL) orange zest

    1 tsp (5 mL) chopped fresh sage

    1 tsp (5 mL) chopped fresh rosemary

    1 tsp (5 mL) chopped fresh thyme

    Salt and pepper, to taste (optional)

    Preheat oven to 375 F (190 C). Line baking sheet with parchment paper.

    In medium bowl, combine all ingredients and mix until just combined. Don’t overmix. Using approximately 1 1/2 Tbsp (22 mL) mixture, form meatballs and place evenly spaced out on parchment-lined baking sheet. Makes 16 meatballs.

    Bake for 15 to 20 minutes, giving baking sheet a shake midway through cooking so they cook evenly and acquire color on all sides. Continue cooking until internal temperature reaches 160 F (70 C). Serve with cranberry sauce.

    Serves 4

    Each serving contains: 203 calories; 27 g protein; 11 g fat (2 g sat. fat); 3 g carbohydrates (1 g sugars, 1 g fiber); 119 mg sodium

    Barley Stuffing

    Here, we’re creating a traditional dish with a twist by ditching the boring old bread of typical stuffings and replacing it with the ancient grain barley. This next-level stuffing is plant based, but mushrooms and fennel add a delicious meatiness.

    2 cups (500 mL) cooked barley

    1 Tbsp (15 mL) olive oil

    9 oz (250 g) cremini mushrooms, finely chopped (mixed mushrooms would work as well)

    1 cup (250 mL) finely chopped carrots

    1 cup (250 mL) finely chopped celery

    1 large yellow onion, finely chopped

    1 Granny Smith apple, cut into 1/2 in (1 cm) cubes

    1/4 cup (60 mL) water chestnuts, roughly chopped

    1 Tbsp (15 mL) fresh rosemary, chopped

    1 Tbsp (15 mL) fresh sage, chopped

    1 Tbsp (15 mL) fresh thyme, chopped

    1/2 tsp (2 mL) fennel seeds, ground in mortar and pestle or spice grinder

    Salt and pepper, to taste (optional)

    In advance, prepare 2 cups (500 mL) cooked barley according to package instructions. Set aside or make it a day or two ahead of time and store, covered, in refrigerator.

    In large frying pan on medium-high heat, add olive oil and mushrooms and cook until browned and all moisture is gone, stirring frequently.

    To frying pan with mushrooms, add carrots, celery, and onion; saute until soft but not browned, about 5 minutes. Add apple cubes and water chestnuts along with herbs and spices, and saute until apples are soft, about 5 minutes. Add in cooked barley and stir to combine.

    Place mixture into oven-safe dish with cover. Bake, covered, at 350 F (180 F) for 30 minutes. If you want the top to be crispy, remove cover approximately 5 to 10 minutes earlier.

    To save time on Thanksgiving Day, make this up to 2 days ahead and store in fridge before roasting. On the day of your dinner, let stand for 30 minutes, before roasting until crispy and warmed through.

    Serves 6

    Each serving contains: 305 calories; 10 g protein; 4 g fat (1 g sat. fat); 61 g carbohydrates (8 g sugars, 15 g fiber); 46 mg sodium

    Vegetable Mash

    Move over potato; there are plenty of other vegetables vying for the title of comfort in a bowl! This combination is full of flavor and is silky smooth and creamy.

    1 whole celery root, peeled and diced

    1 large butternut squash, peeled, seeded, and chopped

    2 garlic cloves, peeled

    Vegetable broth or water to cover vegetables

    1/4 cup (60 mL) nutritional yeast

    1 Tbsp (15 mL) butter or butter substitute

    Salt and pepper, to taste

    Into large saucepan, place chopped vegetables and garlic and add water or vegetable broth until just covered. Bring to a boil and cook until vegetables fall off a fork, about 25 minutes. Reserve 1/4 cup (60 mL) of cooking liquid and drain the remainder.

    Into blender, place cooked vegetables, nutritional yeast, and butter, and blend until smooth. If you prefer a thinner mixture, add reserved liquid to achieve your preferred consistency. Season with salt and pepper, to taste. Place in serving dish and enjoy. This dish can be prepared in advance and reheated before serving.

    Serves 6

    Each serving contains: 127 calories; 5 g protein; 3 g fat (1 g sat. fat); 24 g carbohydrates (4 g sugars, 5 g fiber); 101 mg sodium

    By Chelsea Gough

    Content courtesy of Alive Magazine

  • 6 knee-strengthening exercises

    6 knee-strengthening exercises

    6 knee-strengthening exercises

    We use our knees to walk, run, jump, sit, stand, and climb. As a result, it’s one of the easiest body parts to injure. Luckily, there are several knee-strengthening exercises to curb pain and prevent injury. Remember to check with your doctor before performing these exercises.

    Bodyweight squat

    Stand up straight with your legs hip-width apart. Shift your weight to your heels. Bend at your knees as if you’re sitting in a chair while shifting your torso forward to maintain balance. Lower yourself down only until your heels slightly lift off the floor. Using your thigh muscles, lift yourself back to the starting position. Perform this exercise five to eight times.

    Standing quadriceps stretch

    You should feel this stretch in the front of your thigh. Hold onto a wall or chair for extra support. Stand with your legs hip-width apart. Bend your left knee. With your left hand, grasp your left ankle and pull your heel toward your buttock. Hold this stretch for 30 to 60 seconds. Repeat two or three times. Perform this exercise on your right side.

    Glute bridge

    Lie on your back with your legs hip-width apart, knees bent, and feet flat on the floor. Keep your abdominal muscles strong. As you exhale, use your glutes to slowly lift your hips a few inches off the ground. Do not overarch your back. Inhale as you lower your hips down to the ground. Repeat this exercise eight times.

    Supine hamstring stretch

    Lie with your back flat against the floor with both knees bent and feet flat on the ground. Bring your right knee to your chest. Extend your right leg straight toward the ceiling until you feel a stretch behind your knee. With both hands, grab either your leg or thigh depending on your comfort level. Hold this position for 30 to 60 seconds. Repeat two to three times. Perform this stretch on your left leg.

    Calf raises

    You will need a chair to maintain balance. Stand straight with your feet hip-width apart. Hold onto the back of a chair for support. Lift your left foot off the floor. Raise your right heel so you’re standing on your tiptoes. Lower your heel back down. Repeat two sets of 10. Perform exercise on your left leg.

    Leg extensions

    Sit in a chair with both feet flat on the ground. Make sure you keep your back straight and abdominal muscles contracted. Raise your right leg until your leg is in a straight line from thigh to foot. Hold this position for five seconds. Return your leg to the starting position. Perform three sets of 10. Repeat on your left leg.

    By Gina Kelly

    Content courtesy of Alive Magazine

  • 4 tips for keeping your family virus free

    4 tips for keeping your family virus free

    4 tips for keeping your family virus free

    How to be a better household health advisor

    A lot has changed since the term “chief cook and bottle washer” was first coined in the 1800s to describe “the person in charge of practically everything.” Does this describe your position at home? In addition to your many duties as the chief cook and bottle washer, you may also find yourself in the role of chief medical officer (CMO), at least as far as your family is concerned.

    Plan ahead
    Don’t wait until sickness hits. Stock up on natural medicines and health-supporting foods such as whole grains and beans, or freeze or ferment fresh foods from the harvest that help to keep your family healthy.

    Practise prevention
    We all know we need to eat a healthy diet, exercise, get outside for fresh air, and reduce stress (or at least find healthy ways to lessen its effects), but it’s important to implement these prevention strategies. It’s also important to encourage these lifestyles without enforcing them like a drill sergeant, which is likely to create more stress among family members.

    Stock your at-home natural medicine cabinet
    Having a medicine cabinet stocked with natural products that work to prevent colds, flu, and other viral threats may help keep you and your family members strong against whatever virus is going.

    Know when you need assistance
    Any good CMO knows when to turn to other experts. Watch for signs that suggest you should see a doctor, which include but are not limited to

    • a high fever
    • a fever that lasts for more than a day
    • difficulty breathing
    • unusual symptoms
    • symptoms that are taking longer than normal to resolve
    • aggravations of any other health conditions

    Best antiviral supplements
    Always check with your health care practitioner before taking a new supplement.

    • Supplement Benefits
    • curcumin (Curcuma longa—compound found in turmeric) has been shown to reduce the ability of viruses to enter the cells
    • echinacea supplementation may decrease the duration and severity of acute respiratory tract infections
    • elderberry (Sambucus nigra) antiviral reputation is reinforced by research demonstrating its effectiveness against the flu
    • epigallocatechin gallate (EGCG—compound found in green tea) interferes with the viral replication process, resulting in antiviral effects
    • garlic (Allium sativum) contains organosulphur compounds that enhance immune response and block the ability of viruses to enter the cells
    • oregano oil (Origanum vulgare) demonstrates antiviral activity against multiple strains of influenza
    • probiotics have demonstrated beneficial effects in prevention and treatment of many viral infections
    • quercetin nutrient found in apples, berries, green tea, and onions; research shows quercetin inhibits the ability of a wide range of flu viruses to enter the cells
    • vitamin C (ascorbic acid) supports and directly stimulates cellular functions of the immune system
    • vitamin D3 (cholecalciferol) works against viruses in multiple ways, including lowering viral replication rates and reducing inflammatory cytokines.

    Content courtesy of Alive Magazine

  • Leftovers reimagined

    Leftovers reimagined

    Leftovers reimagined

    3 delicious transformations

    Finding new ways to reinvent and reuse leftover ingredients to create simple and delicious meals is a perfect way to save time while still eating healthy during the busy back-to-school season. Less time, with less mess, means less stress!

    Chicken Fajita and White Bean Soup
    Fajita inspired, colorful, and full of flavor, this soup quickly turns leftover chicken into a nourishing and hearty meal. Pair with a fresh crusty loaf of bread.

    1 Tbsp (15 mL) olive oil

    1 large white onion, diced

    2 to 3 garlic cloves, peeled and crushed

    1 green bell pepper, diced

    1 red bell pepper, diced

    1 tsp (5 mL) ground cumin

    1/4 tsp (1 mL) dried oregano

    1/4 tsp (1 mL) ground coriander

    1/4 tsp (1 mL) paprika

    4 cups (1 L) chicken broth

    4 cups (1 L) canned cannellini beans, rinsed well, divided

    2 cups (500 mL) cooked chicken breast, shredded or diced

    Salt and pepper, to taste

    1 avocado, skin and pit removed, diced

    In large soup pot, heat olive oil over medium and saute onion until translucent. Add garlic and saute a further minute before adding bell peppers. Saute all until peppers are soft but colors remain vibrant.

    Remove 1 cup (250 mL) bell pepper and onion mixture from soup pot and set aside. Add cumin, oregano, coriander, and paprika, and stir well before adding broth and 2 cups (500 mL) beans.

    With immersion blender, blend mixture in soup pot until smooth. Alternatively, ladle soup pot contents into blender; blend until smooth and return to soup pot. Add chicken, remaining 2 cups (500 mL) beans, and reserved bell pepper and onion mixture, and bring to a slow boil on medium heat. Add salt and pepper to taste and ladle into serving bowls. Top with diced avocado.

    Serves 6

    Each serving contains: 419 calories; 43 g protein; 13 g total fat (3 g sat. fat); 34 g total carbohydrates (3 g sugars, 18 g fiber); 594 mg sodium

    Lentil and Shiitake Mushroom Potato Bake
    A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. It’s a satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner.

    3 Tbsp (45 mL) flour

    3 1/2 cups + 3 Tbsp (850 mL + 45 mL) mushroom broth

    1 Tbsp (15 mL) olive oil

    1 large white onion, finely diced

    3 garlic cloves, peeled and crushed

    3/4 cup (180 mL) finely diced celery (about 1 large stalk)

    4 cups (1 L) diced shiitake mushrooms (approximately 8 large mushrooms)

    1 Tbsp (15 mL) finely chopped rosemary

    3 cups (750 mL) cooked black beluga lentils

    Salt and pepper, to taste

    5 cups (1.25 L) mashed potatoes

    Preheat oven to 350 F (180 C).

    In small bowl, make a slurry by whisking 3 Tbsp (45 mL) flour into 3 Tbsp (45 mL) mushroom broth. Set aside.

    In large saucepan, heat olive oil over medium and saute onion until translucent. Add garlic, celery, mushrooms, rosemary, and 1/2 cup (125 mL) mushroom broth, and continue sauteing until mushrooms and celery are soft. Add lentils and 3 cups (850 mL) broth to mushroom mixture and bring to a simmering boil.

    While stirring continuously, slowly add slurry to lentil mixture and return to a simmering boil; allow mixture to thicken and reduce. Add salt and pepper, to taste.

    Transfer lentil and mushroom mixture to 9 x 13 in (23 x 33 cm) casserole dish and top evenly with a layer of mashed potatoes.

    Place casserole dish in preheated oven with large baking sheet on the oven rack below it; bake, uncovered, for 20 to 25 minutes.

    Serves 8

    Each serving contains: 231 calories; 9 g protein; 4 g total fat (1 g sat. fat); 41 g total carbohydrates (2 g sugars, 5 g fiber); 355 mg sodium

    Mediterranean Veggie Frittata with Basil Goat Cheese
    A bounty of grilled vegetables melds Mediterranean flavors with creamy goat cheese in a simple and tasty egg dish. Pair with a green salad.

    4 tsp (20 mL) dried basil

    3/4 cup (180 mL) goat cheese

    1 Tbsp (15 mL) avocado oil

    2 cups (500 mL) mix of bite-sized grilled zucchini, red bell peppers, yellow bell peppers, and red onion

    8 large eggs

    1/3 cup (80 mL) unsweetened, unflavored cashew milk, or whole milk

    1/4 tsp (1 mL) salt

    1/8 tsp (0.5 mL) ground pepper

    Preheat oven to 425 F (220 C).

    In small bowl, toss basil and goat cheese together and set aside.

    In deep 9 in (13 cm) cast iron or ovenproof skillet, heat avocado oil over medium, coating bottom and sides. Add vegetables, then lightly saute until warmed through and colors remain vibrant. In skillet base, spread vegetables around, spacing evenly, before adding egg mixture.

    While vegetables are warming up, in medium bowl, whisk eggs, milk, salt, and pepper together. Pour egg mixture slowly into skillet and cook on stovetop, without stirring, for 3 minutes.

    To top of cooking egg mixture, add goat cheese evenly. Carefully remove skillet from stovetop and place in oven for 10 to 15 minutes, until eggs are set in the middle and top is beginning to brown. With an oven mitt, remove skillet from oven, loosen edges of frittata with spatula, divide, and serve!

    Serves 6

    Each serving contains: 196 calories; 15 g protein; 14 g total fat (7 g sat. fat); 4 g total carbohydrates (3 g sugars, 1 g fiber); 306 mg sodium

    By Susan Rossit, RHN

    Content courtesy of Alive Magazine

  • Reclaim the power of together

    Reclaim the power of together

    Reclaim the power of together

    Simple ways to build and nurture social connection

    Humans are wired for connection. So much so, in fact, that we tend to live longer and healthier lives when we have strong relationships with others. Here’s how to build and nurture social connection, reclaiming the powerful benefits of togetherness.

    Find everyday opportunities to model positive socialization
    Say hello to others on the street or open the door for the person behind you.
    Engage in active listening. Put away your phone, avoid interrupting, and give your full attention to the speaker (including when that speaker is a child!).
    Emphasize quality over quantity. Reflect on how appreciative you were for a close friend who dropped by for a visit (versus how many likes your most recent post got on Instagram).

    Help your kids if they struggle with social anxiety
    Work together to uncover the situations (going to a sleepover), thoughts (“Everybody will laugh at me if I say something wrong”), and physical sensations (stomach butterflies or racing heart) that accompany anxiety.
    Learn coping strategies. Practise mindfulness and relaxation strategies to help your child “ride out” the physical sensations of anxiety. Strategize ways in which your child could cope if their “worst case scenario” happened, focusing on the things they can control (“If you said something embarrassing, what could you do next?”).
    Balance thinking. Help your child evaluate how realistic their thoughts are (“Will everyone really laugh at you if you make a mistake, or does it just feel that way?”).


    Choose more green, less screen
    Once a day, spend at least 20 minutes unplugged outside (such as playing in the backyard or taking a walk around the block).
    Once a week, plan a nature-based family activity (such as a picnic in the park, hiking a nature trail, or digging a garden patch).
    Ditch the guilt. It’s the last thing busy parents need. Instead of ruminating on the extra TV time your kids had today, focus on the half-hour you spent watering the flowers together outside.
    Use screens when needed. As anyone who’s been separated from loved ones knows, FaceTime can be a meaningful way to keep in touch. Where possible, socializing virtually should enhance—not replace—in-person connection.


    By Dr. Amy Green, R.Psych

    Content courtesy of Alive Magazine

  • Herbal Rehydration Drink

    Herbal Rehydration Drink

    Herbal Rehydration Drink featuring BodyBio

    A cold, long infusion of nourishing and healing herbs combine with the rehydration benefits of BodyBio’s E-Lyte. Think iced tea that is healing and hydrating on every level. Drink as a replacement of sugary sports drinks, after or during illness, or daily for optimal full spectrum health.

    This drink recipe was formulated for people who need a boost in hydration, vitality, and overall health. An excellent choice for pre and post-workouts and sports activities, nourishing during and after an illness where dehydration is a symptom, and an informed choice for those who seek to support adaptogenic homeostasis of their bodies.

    Below is a breakdown of the medicinal properties of each ingredient:

    E-Lyte by BodyBio:

    Simply put, E-Lyte mimics electrolyte levels in the body for optimal hydration. Think Gatorade, but more powerful, and without all the nasty ingredients.

    It is specially formulated to:

    • Fight cramps
    • Improve stamina and reduce fatigue
    • Boost energy
    • Maintain body temperature
    • Aid neurological function and enhance nerve signaling

    No sugars, no artificial sweeteners, just pure electrolytes in the millequivalent of human blood. E-Lyte is the perfect combination of sodium which contracts muscles, potassium, which relaxes them, and magnesium, which plays a role in more than 300 enzymatic processes and is the force that drives potassium to relax a contracted muscle. Ideal for everyday athletes, pregnant women, or anyone looking to reduce painful cramps and stay energized all day—without all the unnecessary ingredients.

    Most electrolyte concentrates are formulated specifically for professional athletes and contain levels of sodium and sugar that are way too high for daily use. That’s why we formulated E-Lyte with more potassium, less sodium, and no sugar to mimic human blood and give the body exactly what it needs!

    Marshmallow Root:

    (Althaea officinalis) has been used for centuries in traditional medicine for its potential healing properties. While scientific research on its benefits is ongoing, marshmallow root is believed to possess several potential health benefits, primarily due to its mucilage content—a thick, gel-like substance that forms when the root is mixed with water. Here are some of the healing properties associated with marshmallow root:

    Soothing Sore Throats and Coughs: Marshmallow root is known for its soothing properties and is often used to alleviate sore throats, dry coughs, and irritation. It forms a protective layer on the throat’s mucous membranes, providing relief from discomfort.

    Gastrointestinal Relief: The mucilage in marshmallow root may help soothe and protect the digestive tract. It can be used to relieve symptoms of conditions like gastritis, acid reflux, and irritable bowel syndrome (IBS). It may also help alleviate constipation by promoting regular bowel movements.

    Anti-Inflammatory Effects: Marshmallow root may have mild anti-inflammatory properties, making it useful for conditions involving inflammation, such as skin irritations, eczema, and joint pain.

    Respiratory Health: In addition to soothing sore throats and coughs, marshmallow root may help with respiratory issues like bronchitis and asthma by reducing irritation and inflammation in the airways.

    Urinary Health: Marshmallow root is sometimes used to alleviate symptoms of urinary tract infections (UTIs) and bladder issues due to its potential anti-inflammatory and soothing properties.

    Tulsi Leaf:

    Also known as holy basil (Ocimum sanctum or Ocimum tenuiflorum), is a popular herb in traditional Ayurvedic medicine and is revered in many cultures for its potential healing properties. While more research is needed to fully understand the extent of its therapeutic effects, tulsi is believed to have several healing properties:

    Adaptogenic: Tulsi is often classified as an adaptogen, which means it may help the body adapt to stress and promote overall resilience. It can help manage the body’s response to physical and emotional stressors.

    Immune Support: Tulsi is believed to boost the immune system. Its anti-inflammatory and antioxidant properties may help the body defend against infections and illnesses.

    Antioxidant: Tulsi is rich in antioxidants, which can help protect cells from damage caused by free radicals. This may contribute to its potential anti-aging and disease-fighting properties.

    Anti-Inflammatory: Tulsi has anti-inflammatory properties that can help reduce inflammation in the body. It may be beneficial for conditions characterized by chronic inflammation.

    Respiratory Health: Tulsi is often used to relieve respiratory issues, such as coughs, colds, and asthma. Its antimicrobial and anti-inflammatory properties may help clear the respiratory tract and provide relief from congestion.

    Digestive Health: Tulsi can aid in digestion and help alleviate digestive discomfort. It may be used to relieve symptoms of indigestion, gas, and bloating.

    Cardiovascular Health: Some studies suggest that tulsi may help lower cholesterol levels and regulate blood pressure, potentially reducing the risk of heart disease.

    Stress Reduction: Tulsi is known for its calming properties and is used to reduce stress and anxiety. It may help improve mental clarity and promote a sense of well-being.

    Antimicrobial: Tulsi possesses antimicrobial properties that can help combat various infections, including bacterial, viral, and fungal infections.

    Chamomile Flower:

    Chamomile is a well-known herb that has been used for centuries for its potential healing properties. Chamomile flowers, particularly those from the German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile) species, are the parts of the plant most commonly used for therapeutic purposes. Here are some of the healing properties associated with chamomile flowers:

    Anti-Inflammatory: Chamomile contains compounds like chamazulene and alpha-bisabolol, which have anti-inflammatory properties. These properties make chamomile useful for reducing inflammation in various conditions, including skin irritations and gastrointestinal discomfort.

    Digestive Aid: Chamomile tea is often used to soothe digestive issues such as indigestion, bloating, and gas. It can help relax the muscles of the gastrointestinal tract and ease discomfort.

    Stress and Anxiety Reduction: Chamomile is known for its calming and mild sedative effects. Drinking chamomile tea or using chamomile essential oil in aromatherapy can help reduce stress and anxiety, promote relaxation, and improve sleep.

    Skin Health: Chamomile can be used topically to soothe skin irritations, such as insect bites, rashes, and minor burns. It may also help with conditions like eczema and psoriasis due to its anti-inflammatory and anti-itch properties.

    Oral Health: Chamomile’s anti-inflammatory and antimicrobial properties can be beneficial for oral health. It may help reduce gum inflammation, soothe mouth sores, and alleviate toothache discomfort.

    Respiratory Health: Inhaling steam from chamomile tea may help relieve congestion and ease respiratory discomfort associated with colds and allergies.

    Menstrual Pain Relief: Chamomile tea may help alleviate menstrual cramps and reduce the severity of premenstrual symptoms due to its muscle-relaxant and anti-inflammatory properties.

    Wound Healing: Chamomile may promote wound healing when applied topically, as it can help reduce inflammation and provide a soothing effect.

    Antioxidant Properties: Chamomile is rich in antioxidants, which can help protect cells from oxidative stress and may contribute to its anti-aging and disease-preventing effects.

    Anti-allergic: Chamomile may help reduce allergic reactions and symptoms by inhibiting the release of histamines, which play a role in allergy-related inflammation.

    Nettle Leaf:

    Nettle leaf, derived from the common stinging nettle plant (Urtica dioica), has been used traditionally for various medicinal purposes. It is rich in nutrients and bioactive compounds, which contribute to its potential healing properties. Here are some of the healing properties associated with nettle leaf:

    Anti-Inflammatory: Nettle leaf contains compounds like flavonoids and polyphenols that have anti-inflammatory properties. It may help reduce inflammation in conditions like arthritis, allergies, and inflammatory bowel diseases.

    Allergy Relief: Nettle leaf is often used to alleviate symptoms of seasonal allergies, such as hay fever. It may help reduce the release of histamines, which are responsible for allergy symptoms like sneezing and itching.

    Joint Health: Nettle leaf may provide relief from joint pain and stiffness in conditions like osteoarthritis and rheumatoid arthritis due to its anti-inflammatory and pain-reducing properties.

    Diuretic Effect: Nettle leaf has mild diuretic properties, which can promote the removal of excess fluids from the body. This may be beneficial for individuals with conditions like edema and high blood pressure.

    Prostate Health: Some studies suggest that nettle root, rather than the leaves, may have benefits for prostate health by reducing symptoms of benign prostatic hyperplasia (BPH), such as urinary frequency and urgency.

    Digestive Health: Nettle leaf can be used to soothe gastrointestinal discomfort, reduce symptoms of indigestion, and alleviate diarrhea. It may also support a healthy digestive tract.

    Hair and Skin Health: Topical application of nettle leaf extract or oil is believed to promote hair growth, reduce dandruff, and improve skin conditions like eczema and acne.

    Nutrient-Rich: Nettle leaf is a rich source of vitamins (such as A, C, and K), minerals (including iron, calcium, and magnesium), and antioxidants. Consuming nettle leaf as a tea or supplement can help meet nutritional needs.

    Blood Sugar Control: Some research suggests that nettle leaf may help regulate blood sugar levels, potentially benefiting individuals with diabetes or those at risk of developing the condition.

    Urinary Tract Health: Nettle leaf may be used to support urinary tract health, as it can help soothe irritation and reduce symptoms of urinary tract infections (UTIs).

    Give this drink a try, it’s not only nourishing, healing, and rehydrating, it is actually also very delicious and refreshing! Have questions? Come on in to any of our locations to speak with our wellness ambassadors, and don’t forget that we carry herbs in bulk for all of your herbalism and wellness needs!

    Elisa Franco

    Herbal Rehydration Drink

    A cold, long infusion of nourishing and healing herbs combine with the rehydration benefits of BodyBio's E-Lyte. Think iced tea that is healing and hydrating on every level. Drink as a replacement of sugary sports drinks, after or during illness, or daily for optimal full spectrum health.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Equipment Method

    Ingredients
      

    • 30 ounces Water
    • 3 teabags Nettle Leaf
    • 3 teabags Chamomile Flower
    • 3 teabags Tulsi Leaf
    • 2 teabags Marshmallow Root
    • 2 capfuls BodyBio E-Lyte
    • 1 tblsp Honey, or sweetener of choice optional

    Equipment

    • 1 32 ounce Mason Jar with Lid

    Method
     

    1. Add water to a 32 ounce (quart size) mason jar, or other glass vessel with a lid.
    2. Add all of the tea bags to the water, no need to boil the water, room temperature or cold is fine.
    3. Put the lid on your mason jar. Place it in the fridge and let the herbs infuse into the water for 12-24 hours.
    4. After 12-24 hours, remove from fridge, remove all tea bags, add the 2 capfuls of E-Lyte, honey or sweetener of choice, cover with the lid again, and vigorously shake.
    5. Serve over ice, or as is, and enjoy!

    Product Information about E-Lyte is from BodyBio’s website.

  • Camper’s Stuffed Apples

    Camper’s Stuffed Apples

    Camper’s Stuffed Apples

    These stuffed apples are EASIER than pie! With a quick oat streusel filling, you can recreate the fall flavors of apple pie without fussing with a crust. If you really want to lean into the name, you can wrap the stuffed apples in foil and toss them in the embers of a campfire or pop them on the grill to slow roast them directly in the fire.

    If you have one foot in summer and one in fall, this recipe is for you! Still enjoying the outdoors with camping trips or grilling? This is the perfect dessert to cap a day in nature. You can also toss this together and pop it in the oven for a satisfying, warming peek into fall flavors. Stuffed apples give you all the flavor of apple pie with half the work. That’s a good recipe in any season.

    Camper’s Stuffed Apples

    These stuffed apples are EASIER than pie! With a quick oat streusel filling, you can recreate the fall flavors of apple pie without fussing with a crust. If you really want to lean into the name, you can wrap the stuffed apples in foil and toss them in the embers of a campfire or pop them on the grill to slow roast them directly in the fire.
    Print Recipe Pin Recipe
    Ingredients Method

    Ingredients
      

    • 6 Braeburn apples
    • 1/2 cup rolled oats
    • 1/3 cup light brown sugar
    • 4 tblsp unsalted butter or plant-based alternative 
    • 1/2 tsp ground cinnamon 

    Method
     

    1. Preheat oven to 375° F. Combine oats, brown sugar, butter, and cinnamon in a small bowl until well mixed.
    2. Core apples, starting at the stem and core towards the base, leaving the bottom intact.
    3. Fill apples with oat mixture and arrange in an oven safe baking dish. 
    4. Bake apples for 40 minutes or until knife tender. Alternatively, cover apples with aluminum foil and place pan on the grill to bake. 

    Recipe courtesy of INFRA

  • Healing Herb & Vegetable Broth

    Healing Herb & Vegetable Broth

    Healing Herb & Vegetable Broth

    When you’re looking for a soothing and nourishing recipe that can help boost your immune system and provide comfort, a healing herbal vegetable broth is the perfect choice.

    Packed with a variety of vegetables and aromatic herbs, this broth not only tastes delicious but also provides a wealth of vitamins, minerals, and antioxidants. Whether you’re feeling under the weather or just want to warm up on a chilly day, this recipe is sure to become a go-to in your kitchen.

    Elisa Franco

    Healing Herb & Vegetable Broth

    This healing herbal vegetable broth is a kitchen staple that you'll want to keep on hand year-round. Its nourishing properties make it a go-to when you're feeling unwell, and its delicious taste makes it a versatile addition to various recipes. Sip and enjoy the benefits of this homemade broth and share it with your loved ones. Store extra in the freezer to have at the ready.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 carrots chopped
    • 2 celery stalks chopped
    • 1 onion peeled and quartered
    • 6 cloves garlic smashed
    • 1/2 whole lemon washed thoroughly
    • 1 leek cleaned and sliced
    • 1 red or green pepper chopped
    • 1 parsnip chopped
    • 1 small bunch of fresh parsley or cilantro
    • 1 sprig of fresh thyme, or 1 tsp dried
    • 1 sprig of fresh rosemary, or 1 tsp dried
    • 1 bay leaf
    • 1 tsp whole black peppercorns
    • 1 tsp coriander seeds
    • 1 tsp fennel seeds
    • 1 tsp turmeric powder or a small piece of fresh turmeric root
    • 1-inch knob of ginger sliced
    • 1 small handful of dried shiitake mushrooms
    • 12 cups water
    • salt and pepper to taste
    • 3 jalapeño slices optional, for heat
    • 1/2 cup sliced reishi mushroom, or 2 tbsp powdered optional, for immune boost
    • 1 piece kombu optional, for immune boost
    • 1 tbsp dried astragalus optional, for immune boost

    Method
     

    1. Gather all your ingredients and chop the vegetables as indicated.
    2. In a large soup pot, dry-toast the coriander seeds and fennel seeds over medium heat for a few minutes until fragrant. This step enhances their flavors.
    3. Add all of your ingredients, except the water, to the pot. Stir to combine.
    4. Pour 12 cups of water into the pot, covering all the ingredients. Slowly bring the mixture to a soft boil over medium high heat.
    5. Once it boils, reduce the heat to low, cover, and let the broth simmer for about 1.5 to 3 hours. This allows the flavors to meld and the vegetables to release their goodness. Add salt and pepper to taste during this time.
    6. After simmering, carefully strain the broth into another pot or large bowl. Discard the solids or save them for compost.
    7. Your healing herbal vegetable broth is ready to serve. Sip it as a comforting and soothing drink or use it as a base for soups, stews, or any recipe that calls for broth. It's a wonderful way to nourish your body and support your immune system.