Tag: supplements

  • Your menopause journey

    Your menopause journey

    Your menopause journey

    Tips to help you navigate

    Somewhere in our fourth decade of life, our bodies start acting up—hot flashes, night sweats, sleep problems, and irregular periods. Ditto for depression and mood swings, joint pain, bloating, memory issues, low libido, hair changes, and weight gain, particularly in the midsection.

    It’s a rollercoaster, and it starts with perimenopause around the age of 40 (or earlier) and it can last between six to eight years.

    Menopause is the one-day milestone women reach once they have gone without a period for a year (tracking makes sense!). After that, it’s all post-menopause. Many symptoms subside, but the risk of some chronic diseases can go up.

    Behind the scenes

    Estrogen and progesterone work together to orchestrate the menstrual cycle, and they start fluctuating during perimenopause. So does testosterone, which can cause depression and lower libido, and may increase the risk of cardiovascular diseases and insulin resistance during post-menopause.

    Estrogen keeps almost everything running smoothly in a woman’s body: menstrual cycles, glucose balance, brain and heart health, temperature control, immunity, bone and muscle health, pelvic floor health, and skin and hair, too. Low estrogen means hot flashes, insomnia, vaginal dryness, and incontinence, among others. Too much of it leads to breast tenderness, bloating, and heavy periods.

    How our bodies change

    After 30, we lose approximately 3 to 5 percent of our muscle mass each decade, which is due to aging (so is fat tissue accumulation), but menopause can add to it due to dwindling estrogen levels.

    We also lose bone tissue (20 percent of bone loss happens during menopause), more so after 50.

    Both menopause and the aging process have impacts on metabolism. Postmenopausal women often have higher blood glucose and insulin levels, which can increase the risk of metabolic syndrome and heart disease.

    Not exactly hot news, but it’s not all gloom and doom either. Science has answers!

    Eat better for a better journey

    • Consider following the Mediterranean diet
    • Get enough protein
    • Eat fermented foods such as sauerkraut and kimchi
    • Consume calcium-rich foods
    • Don’t forget vitamin D

    Lifestyle matters, too

    The menopausal journey overlaps high stress times for many women: parenting, work demands, caring for aging parents, and/or dramatic life changes.

    Slash stress levels with yoga and meditation and prioritize sleep with good habits: early dinners, choosing books over screens, reducing alcohol, swapping out beverages for soothing herbal teas, and staying social.

    Two to three sessions of resistance exercise weekly may help prevent muscle loss and bone loss, improve body composition, and boost cognition.

    Supplements to consider

    Remember, always check with your health care practitioner to ensure a supplement is right for you.

    flaxseedssource of fiber, omega-3s, and lignans (help eliminate excess estrogen)
    probiotics and prebioticsmay help with gut imbalances, including bloating and gas
    omega-3 fatty acidsanti-inflammatory, cardioprotective, increase insulin sensitivity
    vitamin B12red blood cell and DNA production, cardio- and neuroprotective

    By Daniela Ginta, MSc, NNCP

    Article Courtesy of Alive Magazine

  • Support your immune system

    Support your immune system

    Support your immune system

    Sift through the hype and learn the truth

    Since the onset of the COVID-19 pandemic, collective awareness of our immune system has increased. Once an invisible ally, our immunity is now the topic of Tiktok videos, news articles, and endless product recommendations. Sifting through the hype represents a monumental task.

    To boost or not to boost?

    Pandemic-driven Google searches focused on strengthening the immune response, but that may not be the best course for everyone. Indiscriminate immune boosting could be harmful in people with autoimmune disease, creating more damage than support to the body, overall.

    Research literacy 101

    If you’re going to use online resources, avoiding the pitfalls of misinformation can be overwhelming. Dr. Ellen Conte, ND, has a passion for teaching her patients to make informed decisions. “Be wary of statements that sound too good to be true,” she cautions. She guides people toward evidence-based resources like PubMed.gov as well as university and hospital websites.

    Supplements

    Understanding the specific immune influences of individual supplements can help you put reliable research into action. Always ask your health care practitioner if a supplement is right for you—especially if you are immune suppressed or have an autoimmune condition.

    Probiotics

    Beneficial strains of bacteria coat our bodies inside and out, creating a living shield to protect us from infection. Probiotic bacteria, both supplemental and naturally occurring, interact directly with our immune system, influencing its function.

    Elderberry

    Elderberry is an important traditional medicine, long used by the indigenous peoples of North America. Elderberry may boost the immune response by interacting with our dendritic cells—helper cells that spur other cells into action against invaders.

    Garlic

    In addition to banishing certain pointy-toothed figures of folklore, garlic is equally offensive to fungal and bacterial pathogens. Taking aged garlic extract may reduce the intensity and duration of colds while gently enhancing immune function.

    Turmeric

    Similar to probiotics, turmeric can dampen the inflammation that accompanies an immune response.

    Foods

    Include the following nutrients in your diet for ongoing immune benefits.

    Fats

    Avoid low-fat diets unless you have been otherwise instructed. Fat-containing foods help us to absorb key immune nutrients like vitamin A and vitamin D.

    Omega-3 fatty acids

    Polyunsaturated fats found in fish, chia seeds, flax, and omega-3 eggs can reduce inflammation and allow for balanced immune function.

    Mushrooms and seaweed

    These foods contain beta-glucans, soluble fibers that feed our gut flora and gently promote immune activity.

    Protein

    Amino acids such as arginine, glutamine, and tryptophan form the building blocks of cytokines and other immune factors.

    Vitamin C

    This well-known immune support cannot be made in the human body. Eat your fruits and veggies to stock up on this nutrient.

    Other nutrients

    Zinc, from pumpkin seeds; selenium from Brazil nuts; and B vitamins from grains, root veggies, and chickpeas support a wide range of immune functions.

    By Dr. Gillian Flower, ND

    Article Courtesy of Alive Magazine

  • Kick seasonal allergies to the curb

    Kick seasonal allergies to the curb

    Kick seasonal allergies to the curb

    Magnifying the immune response

    Seasonal allergies plague sufferers with aggravating symptoms, which can reduce productivity, incur expenses, and have a negative impact on health-related quality of life. Having seasonal allergies also increases the risk of developing related conditions, such as asthma, chronic sinusitis, and nasal polyps. Those with seasonal allergies may wonder, why me?

    Staying immune

    The immune system is overworked and underpaid. It’s constantly responsible for scanning the body for precancerous cells, sensing and fighting infection, and regulating inflammation. The immune system must also maintain tolerance to the body’s own cells and tissues, as well as to antigens from food and the environment.

    Immune tolerance is the prevention of an immune response against a certain antigen. This is important for maintaining overall balance in the body and preventing autoimmune and allergic reactions. But when it comes to seasonal allergies, tolerance to a normally harmless environmental antigen, such as grass or birch pollen, is lost.

    What’s in a name?

    Also known as hay fever, allergic rhinitis symptoms include nasal congestion, runny nose, frequent sneezing, and itchy nose and eyes. Allergic rhinitis may result from both seasonal and perennial allergies.

    Seasonal allergens are airborne particles from the environment that, in those who are hypersensitive, trigger allergic rhinitis upon inhalation. Symptoms wax and wane with the season. Common seasonal allergens include pollen from grass, trees (including birch), ragweed, and mold.

    Perennial allergens are unrelated to the season and may cause allergic rhinitis in hypersensitive individuals all year long. Common perennial allergen sources include pet dander, house dust mites, and cockroaches.

    Treatment options

    If over-the-counter allergy medications just aren’t cutting it, consider asking for help. Allergists may offer skin prick testing and other forms of assessment. Treatment may include an intranasal, oral, or ocular antihistamine or corticosteroid, or a combination of both.

    Allergen immunotherapy (“allergy shots”) may be indicated for patients with persistent symptoms. This involves administering a small amount of allergen into the skin or under the tongue to stimulate an allergic response, with the goal of building tolerance over time.

    Acupuncturists and naturopaths can also provide individualized treatments for seasonal allergy sufferers.

    Lifestyle strategies

    • Wear a hat, glasses, and nasal filters when outdoors.
    • Shower upon return from work or a walk.
    • Irrigate nasal passageways via neti pot with distilled water and salt.
    • Keep windows closed.
    • Wash curtains, carpets, and bedding regularly.
    • Mop floors regularly.
    • Use HEPA air filters.
    • Eradicate mold.

    Supplements for seasonal allergies

    The following supplements may reduce symptom severity:

    • quercetin
    • green tea
    • propolis
    • bee pollen
    • probiotics
    • vitamin c

    Remember, always check with your health care practitioner before taking a new supplement.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • How foods help us detoxify

    How foods help us detoxify

    How foods help us detoxify

    Nutrition for spring cleansing

    Have you ever tried to do a detox or cleanse that left you feeling weak and irritable? You might not have had your nutritional basics in place!

    Without sufficient key nutrients from foods, the body can’t fully recruit its own pathways of metabolic detoxification. When this happens, our detoxification organs—mainly the liver, kidneys, colon, and skin—can’t do their jobs to the best of their ability.

    Compared with doing a three-week crash diet, regularly eating foods rich in nutrients that naturally activate detoxification pathways is far more effective for keeping the body’s toxic burden low and overall well-being high.

    Biotransformation

    More commonly known as metabolic detoxification (or “detox”), biotransformation is the process of converting toxicants from the environment and from the body itself into compounds that can be safely mobilized and excreted from the body.

    A properly functioning detoxification system maintains a proper balance of hormones, metabolizes medications, and processes harmful substances from the environment to ensure overall health and well-being. An accumulation of toxins is associated with obesity, type 2 diabetes, and cardiovascular disease.

    Nutrients for detoxification

    Since our regular food choices affect the activity of detoxification pathways to help with toxin biotransformation, they also affect the body’s sensitivity to toxic substances.

    • New research suggests that diets rich in phytonutrients (nutrients from plant-based foods) may offset toxicity from pollutants and reduce disease risks associated with environmental toxicity. Polyphenols are one type of phytonutrient and are particularly high in berries, cloves, cacao, nuts, and vegetables such as artichokes.
    • Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, have been shown to increase the activity of enzymes used in the detoxification process.
    • Glutathione is the master antioxidant of the liver. Vitamin B6, the minerals selenium and magnesium, and the amino acid cysteine are key building blocks for producing glutathione. For the richest sources of vitamin B6, opt for chickpeas, skipjack tuna, wild salmon, and chicken breast. Pumpkin seeds, almonds, legumes, and leafy greens provide ample magnesium. Cysteine is found in protein-rich animal meats such as pork chops, beef, and chicken breast.

    Sleep for detox support

    The glymphatic system provides the brain and central nervous system with a deep cleaning of metabolic waste. Impaired glymphatic function has been associated with Alzheimer’s disease and Parkinson’s disease.

    Since the glymphatic system is most effective during sleep, consider prioritizing sleep as a key pillar for supporting full-body detoxification. Resist binging on your favorite show and instead cultivate a calming bedtime routine to make sure you clock enough hours.

    Supplements for detox support

    Always ask your health care practitioner before trying a new supplement, to make sure it’s right for you. Likewise, always check with your health care practitioner before embarking on any cleanse or detox program.

    Here are a few supplements that may help support our bodies’ natural detoxification systems.

    • n-acetylcysteine
    • probiotics
    • fiber
    • spirulina
    • milk thistle
    • turmeric
    • ginger
    • whey protein

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Unlocking the Power of Ancient Nutrition

    Unlocking the Power of Ancient Nutrition

    Unlocking the Power of Ancient Nutrition

    In the quest for optimal health and wellness, many individuals are turning back the clock, seeking solutions rooted in ancient wisdom. One brand at the forefront of this movement is Ancient Nutrition, spearheaded by the renowned Dr. Josh Axe. With a focus on harnessing the power of traditional remedies and modern science, Ancient Nutrition offers a range of products designed to support holistic well-being.

    Dr. Axe, a certified doctor of natural medicine, chiropractor, and clinical nutritionist, founded Ancient Nutrition with a vision to revive ancient healing traditions for modern health challenges. Drawing inspiration from Ayurveda, Traditional Chinese Medicine, and other time-tested practices, Dr. Axe and his team have developed a comprehensive line of supplements, superfoods, and protein powders.

    One of the key principles driving Ancient Nutrition is the belief in the importance of quality ingredients. Their products are crafted using only the finest, ethically sourced ingredients, free from artificial additives, fillers, and GMOs. Whether it’s bone broth protein, collagen peptides, or herbal blends, each formulation is carefully curated to deliver maximum potency. By demystifying ancient healing practices and providing evidence-based insights, Ancient Nutrition helps consumers make informed choices about their well-being.

    Their products offer a bridge between ancient wisdom and modern lifestyles, supporting our quest for vitality and longevity. And now, there’s even more reason to explore their offerings.

    For the entire month of February, Basil Bandwagon is delighted to offer Ancient Nutrition brand products at a special discount of 25% off. This exclusive promotion provides an opportunity to experience the transformative power of Ancient Nutrition’s supplements and superfoods at a great value. Don’t miss this chance to nourish your body, mind, and spirit with the wisdom of the ages, brought to you by Ancient Nutrition.

  • Fall in love with health – together

    Fall in love with health – together

    Fall in love with health – together

    Motivate others to take care of their hearts

    Research shows that couples share similar health habits and routines. The same is true for our wider social circle—we even share similar cardiovascular disease risks to those we spend a lot of time with. This Valentine’s Day, fall in love with your heart health and find ways to motivate your friends and loved ones to do the same.

    Be the heart-healthy change you want to see in the world

    If you want to motivate those around you to be healthy, you need to show instead of tell. That’s according to Kathryn Werner, a psychiatry physician’s assistant with a degree in health promotion.

    Make food a family affair

    When we get our friends or family engaged in their own healthy decisions, researchers say the beneficial results are longer lasting than if we tell them what to do, or if we simply do it for them. Plus, it’s a great way to be a healthy role model and can help you grow closer together in your relationships.

    “Suggest to each other healthier food options or restaurants,” suggests registered dietitian and nutritionist Katie Tomaschko. “Grocery shopping and planning meals together is also a great way to encourage each other to make heart-healthy food decisions.”

    Sweat together

    Exercise is one of the most beneficial things you can do for your general wellness and longevity.  Studies have found that exercise is an incredibly social activity. People who exercise with friends—or even with strangers in a group boot camp or class—push themselves harder and stick with their exercise routine longer.

    Try these tricks to build motivation for yourself and your loved ones.

    Get competitive and be accountable

    “You can motivate each other by participating in friendly movement or step competitions on an app or through your smartwatch,” suggests Tomaschko. Choose a heart-healthy reward for the winner, such as getting a massage or splurging on premium workout gear.

    Make it part of your routine

    Turn movement into a ritual, such as going for a walk together each night after dinner. “Physical activity releases feel-good and stress-releasing neurotransmitters,” says Werner.

    Think outside the gym

    “Take advantage of the upcoming mild spring weather and plan for hikes or walks,” says Tomaschko. “Even taking the dog on a walk counts!”

    Keep the wellness journey lighthearted

    Whatever health goals you have for your friends and family, stay positive. “We often think of eliminating unhealthy behaviors, but one of the best ways to move toward health is to focus on increasing healthy behaviors,” notes Werner.

    Supplements your heart will love

    Always check with your health care practitioner to ensure that a supplement is right for you. Here are some supplements with potential heart and exercise benefits:

    • coenzyme Q10 (CoQ10)
    • omega-3s
    • curcumin
    • whey protein powder

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • New Year, New Gut: Why Your Microbiome Matters and How Vital Planet Can Help

    New Year, New Gut: Why Your Microbiome Matters and How Vital Planet Can Help

    New Year, New Gut: Why Your Microbiome Matters and How Vital Planet Can Help

    The new year is a time for fresh starts and new beginnings. And what better place to start than with your gut health? Gut health is the foundation for overall health and well-being.

    Your gut microbiome is a complex ecosystem of trillions of bacteria, viruses, and other microbes that play a vital role in everything from digestion and immunity to mood and brain function. Good bacteria like Lactobacillus and Bifidobacterium break down food, synthesize vitamins, and keep harmful invaders at bay.  But stress, antibiotics, and processed foods can throw this ecosystem into disarray. When your digestive system is out of balance, it can lead to a variety of health problems, including bloating, gas, constipation, diarrhea, and even chronic conditions like autoimmune diseases. This is where probiotics can help, acting like reinforcements for the good bacteria to get your gut back on track.

    Probiotic supplements introduce beneficial bacteria strains to your gut community. They help restore balance, strengthen the gut barrier, and boost immune function. This can help you feel healthier in so many ways:

    • Ease digestive discomfort: Say goodbye to bloating, constipation, and diarrhea. Probiotics can help regulate bowel movements and soothe irritated bowels.
    • Fortify your defenses: A healthy gut is a strong defense against pathogens. Probiotics can help fight off harmful bacteria and viruses, keeping you feeling your best.
    • Nurture your mood: The gut-brain connection is real! Probiotics may help alleviate symptoms of anxiety and depression by influencing brain chemistry and reducing inflammation.
    • Optimize nutrient absorption: Get the most out of your food. Probiotics can help your body absorb essential vitamins and minerals from your diet.

    That’s why making gut health a priority in the new year is so important. And one of the best ways to do that is to take a high-quality probiotic supplement.

    Why Choose Vital Planet Probiotics?

    Vital Planet offers a wide range of probiotic supplements designed to support your gut health in a variety of ways. Their probiotics are:

    • Potent: With up to 60 billion live cultures per serving, Vital Planet probiotics are some of the most potent on the market.
    • Diverse: They contain a variety of beneficial bacterial strains, which is important for creating a healthy and balanced gut microbiome.
    • Prebiotic-infused: Vital Planet probiotics include prebiotics, which are fibers that help nourish and support the growth of beneficial gut bacteria.
    • Delayed-release: This ensures that the live cultures reach the intestines alive, so they can be most effective.
    • Family-owned and operated: Vital Planet is a family-owned and operated company that is committed to quality and sustainability.

    To help you jumpstart your New Year, New Gut journey, Basil Bandwagon is offering a special 25% discount on all Vital Planet products for the entire month of January.

    With a little effort, you can make your gut health a priority in the new year. And with Vital Planet probiotics, you can be on your way to a happier, healthier you!

    Cheers to a happy and healthy 2024!

  • Breathing fire?

    Breathing fire?

    Breathing fire?

    How to extinguish acid reflux and GERD

    Acid reflux is a sign that the digestive system is not operating smoothly. Instead of gastric contents passing from the stomach into the small intestine as they should, food and stomach acid can regurgitate, or reflux, into the esophagus.

    Symptoms of acid reflux

    Acid reflux commonly causes burning in the chest, which we colloquially call heartburn. But reflux can also present as chest pain, food regurgitation, bitter taste, chronic cough, asthma, throat clearing, hoarseness, globus sensation, belching, and trouble swallowing. But other health conditions may mimic reflux symptoms, so it’s a good idea to inform your physician of your symptoms so that you receive an accurate diagnosis and treatment.

    If you experience reflux regularly, it might be classified as gastroesophageal reflux disease (GERD).

    Long-term effects of reflux

    Whereas occasional reflux may resolve on its own without lasting effects, GERD negatively impacts quality of life, requires treatment, and is associated with increased risks of other health concerns. Those with GERD have an increased risk of painful conditions that can lead to permanent damage to the esophagus, as well as an increased risk of esophageal cancer.

    GERD usually responds well to treatment with proton pump inhibitors (PPIs), which reduce stomach acidity. However, long-term PPI use is associated with an increased risk of bone fracture, renal disease, pneumonia, and nutrient deficiency.

    Causes of reflux

    The food we eat and how we eat it play a role in reflux. Irregular mealtimes, large portion sizes, and eating before bed are associated with GERD symptoms. Acidic foods like tomato, orange, grapefruit; coffee and tea, foods that are spicy, fatty, or fried; carbonated beverages, and chocolate can trigger GERD.

    Lifestyle patterns also impact reflux. Tobacco smoking is a contributing factor in GERD. Smoking also reduces the production of saliva, which helps protect the esophageal mucous membrane from acid. Alcohol consumption can trigger reflux episodes and aggravate acid-related esophageal injury.

    Other lifestyle factors that contribute to GERD include obesity, vigorous exercise, exercise right after a meal, or lack of regular exercise.

    Diet and lifestyle

    The positive thing about the correlation between reflux, diet, and lifestyle is that we have the power to do something about it! Making diet and lifestyle changes now can help manage reflux in the long-term.

    Embrace regular mealtimes and be mindful that you don’t make a habit of overeating. Minimizing acidic, spicy, and fried foods in the diet can also reduce reflux episodes.

    Schedule moderate-intensity exercise a good distance away from mealtimes and bedtime. For sleep, lie on your left side and raise the head of the bed to reduce nighttime reflux.

    Supplements

    Always ask your health care practitioner before trying a new supplement.

    • Probiotics may improve heartburn and reflux in GERD.
    • Turmeric may be helpful in reducing mucosal damage from reflux.
    • A blend of apple cider vinegar, licorice, calcium carbonate, and papain, taken as a chewing gum, may improve symptoms of heartburn and acid reflux.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Adaptogenic Hot Chocolate Bliss

    Adaptogenic Hot Chocolate Bliss

    Adaptogenic Hot Chocolate Bliss

    This adaptogenic hot chocolate aims to provide a sense of calm and balance, thanks to the inclusion of an ashwagandha and mushroom blend, known for their adaptogenic properties.

    Adaptogens are a class of herbs and mushrooms that are believed to help the body adapt to stress and maintain balance. They have been used in traditional medicine systems, such as Ayurveda and Traditional Chinese Medicine, for centuries. While the scientific understanding of adaptogens is still evolving, there are several potential reasons why they are considered beneficial:

    Stress Response Regulation: Adaptogens are thought to modulate the body’s stress response by regulating the production of stress hormones, such as cortisol. They may help the body adapt to both physical and mental stressors, promoting a more balanced response.

    Homeostasis Promotion: Adaptogens are believed to support homeostasis, the body’s natural state of balance and stability. By helping the body maintain equilibrium, adaptogens may contribute to overall well-being.

    Energy and Endurance: Some adaptogens are thought to enhance physical and mental performance by supporting energy production and increasing endurance. They may help the body cope with fatigue and improve stamina.

    Immune System Support: Adaptogens are thought to have immune-modulating properties, meaning they may help regulate the immune system. This could contribute to a better defense against infections and diseases.

    Antioxidant Properties: Many adaptogens have antioxidant properties, which means they can help neutralize free radicals in the body. This antioxidative effect may contribute to cellular health and longevity.

    Cognitive Function: Some adaptogens are believed to have neuroprotective effects and may support cognitive function. They are thought to enhance mental clarity, focus, and memory.

    It’s important to note that while adaptogens have a long history of use in traditional medicine, scientific research on their efficacy is still ongoing, and more evidence is needed to fully understand their mechanisms of action and potential health benefits. Additionally, individual responses to adaptogens can vary, and they may interact with medications or have contraindications in certain situations. Before incorporating adaptogens into your routine, it’s advisable to consult with a healthcare professional to ensure they are safe and appropriate for your specific health needs.

    Elisa Franco

    Adaptogenic Hot Chocolate Bliss

    Warm, cozy, adaptogenic hot chocolate to soothe your worries.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method

    Ingredients
      

    • 2 cups almond milk or your preferred milk
    • 2 tblsp cacao powder
    • 2 tblsp maple syrup
    • 1 tblsp OM Master Blend powder
    • pinch of sea salt
    • whipped cream or marshmallows optional

    Method
     

    1. In a saucepan, heat milk over medium heat.
    2. Whisk in cacao powder, maple syrup, OM Master Blend powder, and a pinch of sea salt.
    3. Heat until hot but not boiling.
    4. Pour into mugs and top with whipped cream or marshamallows if desired.
  • Rosemary & Sage Apple Cider Fizz

    Rosemary & Sage Apple Cider Fizz

    Rosemary & Sage Apple Cider Fizz

    The holiday season is upon us, and what better way to celebrate than with a creative and herb-forward cocktail that brings together the warm notes of apple cider with the aromatic essence of rosemary and sage?

    Rosemary & Sage Apple Cider Fizz

    This herb-forward creative cocktail combines the earthy flavors of rosemary and sage with the sweetness of apple cider and a touch of effervescence.
    Print Recipe Pin Recipe
    Servings: 1
    Ingredients Method

    Ingredients
      

    • 2 oz gin
    • 4 oz apple cider
    • 1 oz fresh lemon juice
    • 3 fresh sage leaves
    • 1 sprig of rosemary
    • sparkling water or club soda
    • ice cubes
    • apple slices and fresh rosemary sprigs for garnish

    Method
     

    1. Muddle Sage and Rosemary: In a shaker, muddle the fresh sage and rosemary leaves to release their flavor.
    2. Add Ingredients: Add gin, apple cider, and fresh lemon juice to the shaker.
    3. Shake Well: Add ice to the shaker, close the lid tightly, and shake the ingredients vigorously for about 15-20 seconds.
    4. Strain into Glass: Strain the mixture into a glass filled with ice.
    5. Top with Sparkling Water: Pour sparkling water or club soda over the mixture for a fizzy finish. Adjust the amount based on your preference.
    6. Garnish: Garnish with apple slices and a sprig of fresh rosemary.
    7. Stir Gently and Enjoy: Give the cocktail a gentle stir to mix in the sparkling water. Sip and savor!