Oat, My Goodness!

Avena sativa, also called the common oat, is a grain full of healthy goodness. Oats are often used for breakfast cereal, oatmeal, granola and as a flour for baking breads and cookies. A dietary source to fuel the body, a 3.5 ounce serving of oats provides over 60 grams of carbohydrates, 16 grams of protein, and about 7 grams of fat.

Oats contain beta-glucans, which are known to decrease saturated fat in the blood and may reduce the risk of heart disease. Most people are familiar with oat as a medicinal food for its ability to regulate cholesterol.

Other important effects of having a serving of oats in your daily diet include: support for digestion, sexual health, and bone health, as well as enhancing energy and maintaining a positive mood. Oat is a fantastic source of dietary fiber, which helps maintain a healthy gut. Oat has been studied in the management of male sexual dysfunction as well as managing menstrual symptoms and regulating blood sugar levels. It's also an excellent source for B vitamins and the mineral manganese, which play important roles in physiological processes that support the health of mind and body.

If you are gluten sensitive be sure to look for gluten free oats.

Image Attribution: Ferumov/bigstockphoto.com
Reference

Awesome Avocado

There are so many reasons - and so many ways - to love avocado. A culinary superfood, avocados provide up to 20 nutrients including vitamins K, C and E, as well as folate, magnesium, zinc, and potassium. In fact, they actually have more potassium than bananas.

Unlike most fruits, avocado is low in carbohydrates and high in a healthy fat called oleic acid. Like olive oil, oleic acid has been linked to health benefits such as reducing inflammation, protecting cells against cancer, and reducing cholesterol. This amazing fruit also improves digestive health and helps your body absorb other nutrients.
There are limitless ways to add avocado to snacks or meals: Use avocado as a healthy spread on toast; blend it into scrambled eggs; add it to dips, salsa, or soup; slice for a salad topping.

Avocado is optimally ripe when the fruit is mildly soft to touch. Its flesh should be creamy and green-gold in color. If you don't use the whole fruit at one time, keep leftover avocado fresh by leaving the pit in the unused portion and allow it to sit, uncovered, on a counter for a few hours before placing it in the fridge (still uncovered) for up to two days. When you want to use the other half, simply peel off the brown crust to reveal a soft and deliciously ripe avocado beneath.

Image Attribution: Natalia Zakharova/bigstockphoto.com

References

Peppermint

Peppermint is a potent herb that is a good source of Vitamin A, Manganese and Vitamin C. Clinical research shows that is can be used as a digestive aid. The compounds in peppermint have a calming effect on smooth muscles such as the intestines, which can sooth spasms that aggravate Irritable Bowel Syndrome and cause indigestion. The phytonutrients have also been shown to inhibit cancer growth in pancreatic, mammary, and liver cells. Peppermint oil has antimicrobial properties that can be used to fight bacteria strains such as salmonella and MRSA. It is best to consume mint leaves fresh from the plant. Skip the dry form of the herb such as those found in teas, and instead choose fresh sprigs from the local farmers market or your own garden that are vivid green with no yellow or brown spots on the leaves. To incorporate more peppermint in your diet:

• sip hot tea made from the leaves
• add a few sprigs to your sun tea or seltzer water
• freeze into ice cubes to add flavor to your water
• enhance your fresh fruit salads with crushed mint
• add to soups or gazpachos
• chew on the leaves like gum
• make some homemade peppermint ice cream

Image Attribution: haiinee/freeimages.com

References

Kitchari: An Ayurvedic Healing Stew

Incredibly tasty and nourishing, kitchari (kichadi) is a popular Indian dish. Kitchari combines a protein-mung dhal (yellow, split mung beans)-with light and aromatic basmati rice plus a few veggies (use just 2-3 to keep the meal easily digestible). Kitchari is a rich, filling soup, a perfect meal to fill just about everyone's belly!

In Ayurvedic Medicine, kitchari is regarded for strengthening agni or 'digestive fire,' supporting metabolism, and cleansing the liver. When agni is strong, the body is better able to assimilate food, excrete waste and protect against imbalances that can lead to health problems.

Servings: 6-8
Ingredients

• 1 cup white organic basmati rice
• 1/2-1 cup yellow split mung beans
• 6 cups water (approx. amount may vary based on vegetables added)
• 2 T ghee (clarified butter) or coconut oil
• 2 tsp fennel seeds
• 1/2 T cumin seeds or powder
• 1/2 T mustard seeds
• 1 T coriander powder
• 1/2 T ground turmeric
• 2 T chopped fresh ginger
• 1 pinch asafoetida (hing)* optional
• 3 leaves of swiss chard (spinach or kale)
• 1 1/2 cups assorted vegetables of your choice (carrots, sweet potato, squash, beets)
• Sea salt, to taste
• Garnish with cilantro, basil or dill
• 1-2 T lime juice, per serving

Preparation

1. Carefully pick over mung beans to remove any stones. Rinse rice and beans several times. Set aside.
2. In a large pot, warm coconut oil over medium heat. Once oil has warmed, add whole spices (fennel, cumin and mustard seeds) until they begin to pop. Add powdered spices and cook until aromatic. Stir well, being very careful not to burn them. Add rice and beans and combine well.
3. When rice and beans begin sticking to sides of the pot, add ginger, salt and water. Cover and bring to boil. Decrease heat to simmer and allow to cook for approximately 20 min.
4. While the rice and beans are cooking, chop the vegetables and garnish. Set aside.
5. When rice and beans are cooked, add vegetables and mix well. Add more water if necessary (depending on how many vegetables you added you may need more liquid).
6. Cover and allow vegetables to cook completely (10-20 minutes)
7. Serve hot in bowls. Add lime juice and garnish to taste.

Image Attribution: Kibby Miller/sunwarrior.com

References

Amla: Indian Gooseberry (Emblica officinalis)

Indian Gooseberry is an unusual, translucent fruit found in shades of yellow, green, red, or black. Berries may be perfectly round or oval and elongated and contain abundant, tiny edible seeds. The flavor ranges from tart and sweet to moderately sour.
Gooseberry is abundant in vitamin-C, and contains B-vitamins, calcium, phosphorus, iron, and beta carotene. A powerful antioxidant, Amla helps prevent and repair damage caused to cells by free radicals. Two other compounds in Amla, flavones and anthocyanins are noted for their beneficial health effects against cancer, aging, inflammation, and neurological diseases.

In Ayurvedic Medicine, both dried and fresh Gooseberry fruits are used alone or in combination with other plants to support health and treat a variety of medical conditions. Some of the many health benefits or effects include:

• Fortifies the liver and helps flush toxins from the body
• Balances stomach acid
• Helps regulate blood sugar
• Reduces inflammation
• Healing ulcers
• Supports heart health
• Manages fever, coughs, bronchitis or asthma

Gooseberry is of interest to researchers and health practitioners for its role in managing diabetes, prevention and treatment of certain cancers and heart disease, and its protective effect on brain health. In fact, several researchers revealed that various extracts and herbal formulations of Amla have potential therapeutic benefits and the results are similar to standard drugs. It's important to consult with Dr. Bossio to determine the right amount of an Amla supplement.
Look for Indian Gooseberry in international grocery stores and enjoy the fruit as part of a healthy diet.

Image Attribution: voraorn/bigstockphoto.com
References

Greater Celandine (Chelidonium majus)

The dainty yellow flowers of Greater Celandine (aka "swallow") bloom when swallows return from winter nesting and die when the birds head south again. A member of the Poppy family, the medicinal use of the plant dates back to ancient Greece. It has been widely used in European herbal medicine through modern time for treatment of gallbladder disease and liver conditions.

As a homeopathic remedy, Chelidonium has produced favorable results for treating liver disorders. It has also been used with health conditions such as indigestion, heartburn, IBS, gout, osteoarthritis, warts and other skin diseases.

Greater Celandine is often prepared as an extract or tincture, depending upon the intended use. If extracts are not properly prepared and preserved, it can render the herb less effective or cause side effects. Also, if you don't use the appropriate dose of this herb for your particular health concern you could experience side effects ranging from rash to upset stomach and serious illness. Chelidonium is not appropriate for everyone. It is important that a healthcare practitioner provide you with the appropriate dose and quality of this herb.

Recent debate about the liver-protective versus potential toxic effects of Chelidonium majus has renewed the medical community's interest in this plant. Interactions have been found when Chelidonium is taken with Tylenol or Erythromycin or other drugs that stress the liver.

Image Attribution: Bogdana_Severyn/bigstockphoto.com
References

Detoxing: Strengthening Your Body's Defense Team

Detoxification is a natural healing process that incorporates resting, cleansing, and nourishing the body from the inside out. By eliminating toxins, then fueling your body with healthy nutrients, a planned period of detox can strengthen your body's natural "Detox Team" and help maintain optimum health.

Holistic physicians and proponents of detoxing suggest following a detox plan at least once per year, with spring and fall being the ideal approach. You may have heard critics argue the human body is designed with just the right physiological processes necessary to clear the body of impurities and maintain health. Unfortunately for many people, lifestyle habits and the environments where we live, work, eat and play often expose us to toxins that our bodies don't efficiently eliminate.

The toxins you can be exposed to everyday include:

• heavy metals in the food and water supply
• environmental pollution
• chemical food additives
• smoking; overuse of alcohol or drugs
• use/overuse of Rx medication
• prolonged high stress
• poor quality diet and lifestyle habits
• frequent colds or chronic illness

Your Body's Natural Detox Team
Your body naturally detoxifies itself via a Detox Team of organs that work synergistically to neutralize and eliminate toxins, with the goal of keeping the blood and cells free of impurities. The liver leads the Detox Team by processing toxins for elimination. The supporting detox defense players are the kidneys, intestines, lungs, lymph, and skin. When your body's natural Detox Team becomes compromised, impurities aren't properly filtered out. This makes it a real challenge for the Detox Team to maintain or restore health and well-being.

Detoxing Boosts Your Health
Following a detox program suited to your personal needs supports the body's natural cleansing process and boosts your health in many ways:

• Allows digestive organs to rest
• Stimulates the liver to process toxins more efficiently
• Promotes movement of bowels
• Improves circulation
• Enhances sweating, which facilitates release of impurities
• Restores vital nutrients and energy to the body

6 Things to Know Before You Detox
Before you begin a detox, prepare mentally and physically. Plan your dates a few weeks in advance. Inform the people closest to you about the time you've set aside to take care of yourself. Clear your schedule of routine obligations that may create stress. Stock up on inspirational music and reading material.

Gather Herbal Support. Herbal and nutritional supplements such as burdock, milk thistle, dandelion, and vitamins C and B protect and support the body's Detox Team, especially the liver. They also have antioxidant effects that benefit the whole body.

Hydrate! Without enough water, toxins will not be sufficiently flushed from the body. Aim to drink at least 2 quarts of water per day with lemon/lime during a detox.

Dry Brush Your Skin. Look for a brush with soft natural bristles. Begin with light, gentle brushing over the skin (don't make the skin red). Always brush towards the heart. Shower immediately after to rinse off exfoliated skin.

Get Wet. Therapeutic use of water also supports detoxification. A steam or sauna can accelerate the release of toxins. Hydrotherapy provides support to the muscles and promotes relaxation. Mineral bath salts also help release toxins.

Sweat it Out-Gently. Exercise facilitates digestion, circulation, metabolism and hormone balancing. During a detox, decrease the intensity of your usual exercise routine, but do break a moderate sweat. Get outdoors for fresh air and natural sunlight. Good exercise options are easy hiking, dancing, walking, yoga, or tai chi.

Rest. For your mind and body to fully assimilate the benefits of detoxing, you need good quality sleep. Plan your least stimulating activities (reading, meditation, bathing) for right before bed.

How to Detox?
There are many ways to approach detoxing, from fruit and vegetable juice fasts to herbal tea cleanses. There are people who must be under the care of a health practitioner, such as pregnant or nursing women or those diagnosed with certain conditions such as diabetes. In general, it's important to work with Dr. Bossio to select a program that matches your health needs.

Image Attribution: dolgachov/bigstockphoto.com

References

Go Wild with Dandelion Greens

Go Wild with Dandelion Greens

You might not want dandelions (Taraxacum officinale) dappled across your lawn, but you definitely want to make them a part your healthy diet. For centuries, the sunny yellow dandelion, its greens and roots, has been embraced across cultures for its culinary and medicinal uses.

Dandelion roots contain several compounds beneficial to health, one of which is bitter taraxacin, which stimulates digestion. The leaves are rich in potassium, antioxidants such as Vitamin A and Vitamin C, Vitamin K, and several B vitamins.

Dandelion helps filter waste products from the bloodstream. In many cultures it has been used as a liver tonic, diuretic, and digestive aid. Herbalists have used dandelion to treat jaundice, cirrhosis and liver dysfunction. Preliminary research suggests dandelion may even strengthen liver and gallbladder function.

All parts of the dandelion are edible. The bittersweet roots may be eaten raw, steamed or dried, roasted and ground for a coffee substitute. The flowers are commonly used to make wine and jam. Dandelion greens can be eaten steamed, boiled, sauteed, braised or raw in salads.

Try adding dandelion greens to:

• quiche, omelette
• pesto
• sauce such as garlic & olive oil
• dips
• seafood soup
• sauteed vegetables
• to replace some of the kale in a green smoothie
• stuffing

Dandelion packs as much power in its flavor as it does in its nutrition. It can quickly overpower more delicate herbs and flavors-a little goes a long way.

When harvesting dandelion, especially for salad, take greens from young and tender plants, before the first flower emerges. Greens from older plants will be larger, but also tougher and more bitter. Older leaves are better suited for cooking. At the grocery store, look for organic dandelion with vibrant green color.

Image Attribution: 13-Smile/bigstockphoto.com

References

Dandelion Salad with Fresh Goat Cheese & Apples

Dandelion greens pack a nutritional punch. Serve them raw in this salad recipe with fresh goat cheese and apples for added flavor. If you don't have apples in season, or stored, substitute any firm fruit that's in season. You can embellish this salad with the colors of the season by sprinkling in any of our 'SuperSalad Substitutions' listed below.

Ingredients

• 2 T. cider vinegar
• 3 T. vegetable or nut oil
• 1 t. Dijon mustard
• 1 t. honey
• Salt and freshly ground black pepper, to taste
• 1 bunch dandelion greens, washed and dried, stems removed
• 1/4 lb fresh white goat cheese, crumbled
• 1/2 c. walnuts, coarsely chopped
• 1 apple, cored and chopped into 1/2-inch pieces

Instructions

• Whisk vinegar, oil, mustard, honey, salt and pepper together.
• Pour over greens and toss lightly.
• Top with goat cheese, nuts and apple.

SuperSalad Substitutions (or Add-ins)

• Baby Spinach
• Endive
• Radicchio
• Shredded Carrots
• Yellow Pepper (diced)
• Pear
• Pomegranate Perils (seeds)
• Instead of Goat Cheese, try Farmer's Cheese.

Image Attribution: Photo by Roger Doiron/www.motherearthnews.com

References

Mighty Pomegranate (Punica granatum)

Inside a lumpy, thick-skinned pomegranate you'll find a treasure of jewel-like arils-ruby seeds surrounded by sacs of flavorful juice. Pomegranate is both richly sweet and tart and exceptionally refreshing. Savor the flavor by eating the arils by the spoonful, adding them to salads or to a bowl of Greek yogurt. Any way you choose, you'll reap the health benefits of this exotic fruit.

Pomegranate is native to the mountainous regions along the Caspian Sea, near northern Iraq and northwest Iran. For centuries, cultures around the world have used all parts of the tree-roots, bark, flowers, peel, seed and seed oil-medicinally to treat a range of health concerns, from digestive disorders and dysentery, to fever and heart ailments. In the West, the fruit and seed are typically used in medicinal preparations. Modern research indicates that pomegranate may be beneficial for reducing risk and supporting treatment for arthritis, certain types of cancers, erectile dysfunction, and heart disease.

A compound found only in pomegranates called punicalagin is beneficial to the heart and blood vessels. Punicalagin is responsible for pomegranate's antioxidant effects. In fact, pomegranate has more antioxidant power than red wine and green tea! Preliminary research shows that drinking unsweetened pomegranate juice helps lower cholesterol, lower blood pressure, improve blood flow to the heart, and may help protect against the formation of blockages in the arteries. Further research is needed to determine how much pomegranate juice (or as a nutritional supplement) is beneficial for different people and for different health concerns.

When buying pomegranate, don't shy away from a fruit that isn't perfectly round or feels heavy. Unusual shape, and weight indicate a fruit that is plump with arils and juice. Pomegranates do not sweeten once picked, so you'll want to avoid fruits that look dried out.

Image Attribution: Geo-grafika/bigstockphoto.com
References

Clear Your Mind wtih Sage - Salvia officinalis

Sage, with its woody stems, grayish leaves, and lovely purplish-blue flowers, is a native perennial of the Northern Mediterranean coast and an herbal member of the mint family. If you're only familiar with Sage for seasoning savory dishes, you're missing out on a fascinating botanical remedy.

Ancient Greeks and Romans burned sage in ceremonies, believing it would impart wisdom. Early European herbalists used Sage to clear congestion, purify the blood, and cleanse the teeth. In Native American and indigenous cultures around the world, shamans use White Sage to cleanse both persons and spaces of evil influences. Priests still burn Sage in religious ceremonies. Even though we can't prove Sage will raise your consciousness, many people burn Sage to facilitate relaxation during yoga or meditation.

Today, we know that Sage leaves and flowers contain chemicals with antibacterial, astringent, and antiseptic properties. At your local holistic market, you can find Sage in a variety of products. It is used in natural deodorant, and in mouthwash because it fights bacteria responsible for gum disease. In herbal remedies, a sage tea or tincture can help ease sore throat, congestion, digestive cramping, and support mental wellness. In aromatherapy preparations, sage is most often used as an essential oil in an air diffuser or in candles. Dried White Sage is most commonly burned (known as smudging) as incense with the intention to clear the lungs, ease mental stress, and enhance mood.

Using Sage as a botanical remedy is very different from cooking with the herb. Medicinal preparations and essential oils derived from Sage contain thujones, a naturally occurring chemical in the plant. If you take a higher dose of medicinal Sage than is recommended, it could cause serious health problems such as tremors, rapid heart rate, vertigo and vomiting. Consult Dr. Bossio for guidance on the safe use of any Sage remedy.

Image Attribution: Nordia/bigstockphoto.com
References

Yoga for Your Plate: Mindful Eating

The race is on: Cooking, cleaning, hosting, visiting, and tackling a holiday shopping list that is growing faster than last summer's weeds. Before you know it, the table is set and you're serving the holiday meal. This year, though, is going to be different--you're going to sit down and savor the cornucopia of flavors and the good company at your table.

The art of Mindful Eating, with its roots in Zen teachings, aims to reconnect you more deeply with the experience of eating and drinking. It's the process of deliberately paying attention to what is happening both within yourself and in your environment during mealtime. When you eat mindfully, you are in tune with the aroma, taste, and texture of food. You become much more aware of your appetite--just how hungry are you? And, you become more sensitive to the feeling of fullness, so you'll be less likely to overeat. Mindful eating brings enjoyment back to mealtime.

5 Ways to Slow Down and Savor Your Holiday Meal

Pause & Connect. After you give thanks for your meal, but before you pick up your fork, take a moment to connect with your appetite. How hungry do you feel? Of all the glorious food on the table before you, what are you truly hungry for? What flavors will nourish you and replenish your energy? Try not to choose foods out of habit. Fill your plate first with the foods your body is saying it most needs. Then, embellish your plate with smaller amounts of those traditional holiday favorites.

Clear Digital Distractions. Although it's less likely at holiday time when family and friends gather from near and far, it's easy to forget to turn off the digital devices that are such a huge part of our lives. Sure, someone will complain about missing a "key play" in the big game, but what's more important? Everyone at your table should be in the moment for the main part of the meal--free of distraction.

Take Bites, Not Gulps. Instead of shoveling food into your mouth, take smaller bites and focus on chewing and tasting it. Digestion begins with the act of chewing. Salivary enzymes break down food the moment it enters your mouth. Your taste buds awaken to flavors as you chew. Pause between bites to set your utensils down and breathe.

Engage All the Senses. The taste of food is just one way to appreciate it. Throughout your meal, notice how food smells and how it looks on the plate. Notice the colors and the textures. Consider the nutrients that the food will provide for you. Appreciate every aspect of eating (and celebrating) the holiday meal.

Be a Nonjudgmental Diner. Being a nonjudgmental diner is about paying attention to your needs for nourishment and not the person's next to you. And if you feel yourself on the verge of overindulgence, make it a conscious choice. Choose your favorite holiday treat and bring a focused awareness to eating it. Almost certainly, you'll so enjoy and be satisfied by that first piece of pie, you won't feel the urge for seconds.

Image Attribution: monkeybusinessimages/bigstockphoto.com
References

Digestive Enzymes

The digestive system has an intricate relationship with all other systems in the body, including the immune, endocrine, and nervous systems. If your digestive system cannot properly digest food, absorb nutrients, and eliminate waste products from the body, then it becomes very difficult to maintain optimal health. Even if you eat an ideal diet, if you experience a great deal of stress, have an underlying medical condition, or are taking medications that affect digestive processes, you can experience digestive difficulties and have problems absorbing nutrients.

Digestive enzymes are proteins that facilitate specific chemical reactions to break down food (e.g., carbohydrates, fats, and proteins) into smaller, absorbable components. Digestive Enzyme Supplements (DES) are a natural remedy for many conditions that have a root cause in the digestive system, including food sensitivity, allergies, behavioral disorders, and other health conditions that may be related to a nutrient deficiency.

Dr. Bossio may suggest taking a plant-based DES with meals. These are usually derived from pineapple (bromelain) or papaya (papain). Another source of DES is derived from microbes and includes varieties of lipase, amylase, protease, and lactase, which all have unique effects in the digestive process.

The medical premise for a DES is to facilitate thorough digestion of food and to prevent foodstuffs from lingering in the gut where they can generate unfavorable bacteria and yeast (at the expense of healthy gut bacteria). Digestive enzyme supplements may also enhance the nutrition received from the foods you eat, which is good for the whole body. Research shows that taking a DES can promote bowel movement regularity, reduce or eliminate other gastric disturbances such as reflux or gas, and ease the symptoms of food intolerance (e.g., lactose).

Digestive enzymes can be used by adults and children alike, but consult Dr. Bossio for proper dosage. Do not take digestive enzymes without the input of Dr. Bossio if you have active stomach or duodenal ulcers, inflammation of the bowels, bleeding disorders, or are scheduled for surgery.

Image Attribution: Maridav/bigstockphoto.com
References

Kid-Safe Herbls for Health

Herbs not only enhance the flavor of foods, they provide a gentle, powerful, and natural approach to wellness. There are many kid-safe herbs that can be used as a tonic to support overall health, to support immune function, and to soothe common complaints such as a tummy ache or sore throat. Herbal remedies for children are commonly prepared as tinctures, infusions, or teas.

A tincture is a liquid preparation of an herbal extract (the medicinal parts of the herb). Tinctures are usually administered by mouth. For children, look for tinctures extracted in vegetable glycerine or apple cider vinegar--these will be sweet and safe for kids.

Infusions, while prepared similarly to tea, do not contain leaves from the tea plant Camellia sinensis (e.g., black, white, and green tea). Infusions are prepared from the delicate leaves and flowers of herbs. A steeping process extracts the beneficial components of the herb: Place the plant parts in a jar and cover them with boiling water. Allow the liquid to sit for as long as you'd like, unless otherwise instructed. The longer the steeping process, the more potent the infusion will be. Infusions can be added to hot or iced beverages, and in cooking.

Herbal teas are made using water and are the easiest to prepare--but tend to be the least concentrated way of using herbs. You often have to drink larger quantities to achieve the same medicinal benefit than if you were using a tincture or infusion. But don't discount its health benefits: An herbal tea is a real delight when you are nursing a cold. Check labels when buying packaged herbal teas--some will contain Camellia sinensis (the tea plant) and may contain caffeine.

A wide variety of recipes exist for herbal beverages. Follow herb preparation instructions carefully--especially boiling time and steeping time. Otherwise, the medicinal properties of the tea may be too strong or weak, bitter, or flavorless.

Herbal beverages, hot or iced, children may enjoy:
Fall: Astragalus, black elderberry, raw honey (immunity booster, cold remedy)
Winter: Ginger, cinnamon, lemon balm, hibiscus, raw honey (warming, good for colds)
Spring: Stinging nettles, rosehips, milky oat seed, raw honey (allergen fighter, especially at change of seasons)
Summer: Chamomile, lemon balm, rose hips, raw honey (calming, cooling)

Image Attribution: oksix/bigstockphoto.com
References

Power of Juicing

While fresh, whole forms of produce are often best for our bodies, there are times when you might not be able to chow down on mixed veggies. For example, during times of illness or stress, appetite and digestive patterns can change, rendering our bodies less efficient at digesting and absorbing nutrients. That makes juicing an ideal way to nourish your body with the important nutrients found in nature's bounty.

Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals, and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which can be lost in the process of liquefying, especially if you remove the skins from fruits and vegetables.

Juicing can provide a healthy quick fix for busy mornings or eating on the run. When it comes to kids, juicing can be a fun and tasty way to get them to eat foods they tend to push off the plate. For all ages, juicing is an alternative to taking a multivitamin, provided there is variety in your selection of fruits and vegetables. As always, try to use organic products.

Juicing Tips

You can find many juicing recipes online and in books. Or, experiment with mixing up your own combinations of fruits and vegetables to suit your taste.

When juicing, keep some of the pulp. It contains healthy fiber and can help fill you up.
Many juicing recipes use only fruits and/or recommend adding additional forms of sugar - be it honey or agave. It may be best to first taste your juice for sweetness and blend in sweetener, if needed.

Many prepared juices and juice smoothies may contain more sugar and calories than you realize; these extra calories can contribute to weight gain. Read labels.

References

Slow-Cooker Chicken Stock Bone Broth

I recommend organic chicken for the primary ingredient for this recipe. And, whenever possible, use organic or locally sourced produce for the other ingredients.

Yields: 3 quarts, Prep time: 20 minutes, Cook time: 14 hours 30 minutes

Ingredients:
3 pounds bone-in chicken parts and gizzards
12 cups filtered water
1 tablespoon apple cider vinegar
1 yellow onion, peeled and quartered
3 large carrots, cut into large dice
4 cloves garlic, smashed
2 stalks celery with leaves
2 bay leaves
1 teaspoon sea salt
1/2 teaspoon cracked black pepper
1 bunch fresh parsley

Preparation:

1. Place the water and chicken parts in a slow cooker and cook on high for 2 hours. Skim off any foam from the surface and remove the chicken. Shred the meat off the bones, and set the meat aside. Return the bones to the pot.
2. Reduce slow cooker to low. Add all the remaining ingredients, except the parsley, to the pot and cook on low for 12 hours or on high for 6 hours. Turn off the pot, skim the fat off the top, stir in the parsley, and cover for 30 minutes.
3. Strain the broth through a fine-mesh sieve or cheesecloth. Store in the refrigerator or freezer for later use. Scoop off any solidified fat before using.

Image Attribution: paulista/bigstock.com
Source: Danielle Walker, AgainstAllGrain.com.

Nature's Potent Healer: Neem (Azadirachta indicas)

The neem tree is a tropical evergreen native to India and Asia. For thousands of years, neem has been used in Ayurvedic medicine. Owing to its wide range of medicinal properties, it has attracted worldwide attention from allopathic, homeopathic, and integrative physicians and health researchers.

More than 140 compounds have been isolated from different parts of neem. All parts of the tree--bark, leaves, flowers, seeds, fruits, and roots can be used for the treatment of a variety of conditions. Medicinal applications of neem range from fever and inflammation to skin diseases and dental care. The leaf and bark, and their derivatives, have properties that demonstrate anti-inflammatory, anti-ulcer, antifungal, antibacterial, antiviral, antioxidant, and anticarcinogenic healing effects.

Neem remedies and neem-based products are appealing because they do not contain harsh chemicals and have varied uses for general health and well-being. Neem extracts are frequently found in shampoo, toothpaste, soap, cosmetics, insect repellent, lotions and creams, and pet shampoo.

Some of the common medicinal forms of neem are:

Extracts. High vitamin E content makes extracts effective in treating skin conditions such as eczema, psoriasis, acne, and skin allergies. They also have been found effective in eliminating bacterial and fungal infections. The leaf is the primary source for extracts.

Bark. The bark has potent antibacterial properties. It can be made into a fast-absorbing oil to treat recurrent skin conditions, skin infections, and wounds.

Twigs. For centuries in India, chewing young, soft branches has been useful for preventing cavities and gum disease. In the United States, neem toothpaste and other dental products are used in holistic dental care.

Seeds. Crushing the seeds of the fruit produces a potent oil that is predominantly used in insecticide and pesticide products. It is a safer alternative to products containing the chemical DEET. It is also a very good flea and tick repellant for animals. For people, the oil can be added to shampoos to soothe a dry, itchy scalp.

Where to find neem products:
Neem Tree Farms
Discover Neem
Pure Formulas Neem Toothpaste

Resources

• Organeem. "Neem Oil and Its Uses." Accessed March 2015.
• Subapriya, R., and S. Nagini. "Medicinal Properties of Neem Leaves: A Review." Abstract. Current Medicinal Chemistry - Anti-Cancer Agents 5, no. 2 (March 2005): 149-156.
• Village Volunteers. "History, Medicinal, and Practical Uses of Neem." Accessed March 2015.

Image Attribution: snowwhiteimages/bigstock.com

What Your Bowel Movements Reveal About Your Health

Unless you're the parent of a toddler who has just mastered "going potty," poop is probably not a hot topic in your household. But the composition of what you deposit into the toilet has important implications for health. Did you know the features of fecal matter--such as the size, color, shape, odor, and consistency indicate how well the gastrointestinal (GI) tract is functioning? Those same features also provide clues about how your body is (or isn't) faring against threats of infection and more serious diseases like celiac disease, hepatitis, urinary tract infections, malabsorption disorders, inflammatory bowel disease, pancreatitis, and cancer.

To give you an idea of what healthy, normal stool looks like, check out the Bristol Stool Chart. The healthy range for fecal matter is of a consistency that is not too hard, not too soft, and mostly solid--as opposed to lumpy, pellet-like, or liquid. Normal stool color is in the light-to-medium brown range and is not offensively odorous. Also, bowel movements (BMs) should pass easily from your body to the toilet.

5 BMs that Require Medical Attention
Unless you are aware of dietary changes or a medication that could produce the following types of stool, it's advisable to seek medical attention if you observe the following changes in BMs.

1. Stool that is hard to pass, requires straining, or is accompanied by abdominal pain.
2. Black, tarry stool might indicate infection or GI bleeding, while bright red stool could indicate infection and/or bleeding in the GI tract or anus. Seek immediate medical attention.
3. White, pale, or grey stool could indicate problems with the liver, bile ducts, or pancreas.
4. Yellow stool could indicate serious infection or gallbladder problems.
5. Mucus in the stool can indicate inflammation, infection, or even cancer.

How Often Should You Go?
How frequently you have a BM is important, too. And, what's typical for you may be different for other people in your family. For most people, from 1-2 daily BMs are considered the norm. No matter how often you poop, you should not have to strain or experience pain while excreting. Additionally, be aware that the appearance and frequency of BMs will vary based on what's in your diet, sleep and exercise patterns, hormonal changes, travel, stress, hydration level, medications or supplements you are taking, and exposure to toxins (from nicotine to industrial toxins).

How Low Should You Go?
There's also evidence that the position you take to evacuate the bowels has health implications for the physical structures of the GI tract. So much so that some scientists indicate sitting to poop is a contributing factor in the development of colon and pelvic diseases. Before potty training, young children squat to poop in their diapers--they don't sit. Yes, there's a difference between squatting and sitting. The modern toilet places the thighs at a 90-degree angle to the abdomen, whereas squatting has a much deeper angle that gives more motility to the intestinal muscles and organs. Evacuating the bowels is much easier on the body in the squatting versus seated position. Toilet position should be a consideration for everyone over the age of five, but is especially important for the elderly, the disabled, and individuals with compromised mobility.

You can learn more about proper toilet position in this video:
https://www.youtube.com/watch?v=5P8L0r4JVpo

Resources

• Mercola, J. "What You See in the Toilet Can Give You Valuable Insights into Your Health." Accessed February 2015.
• Monastyrsky, K. "Gut Sense: What Exactly Are Normal Stools?" Accessed February 2015.
• Sikirov, D. "Comparison of Straining During Defecation in Three Positions: Results and Implications for Human Health." Abstract. Digestive Diseases and Sciences 48, no. 7 (July 2003): 1201-5.
• Step and Go. "Step and Go Ergonomically Correct Toilet Position." Accessed February 2015.

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Image Attribution: Kyle Thompson [GFDL (www.gnu.org/copyleft/fdl.html), CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/) or CC BY-SA 2.5-2.0-1.0 (http://creativecommons.org/licenses/by-sa/2.5-2.0-1.0)], via Wikimedia Commons

Power Up Your Gut with Fermented Foods

Fermented foods may be setting trends on The Huffington Post, but these nutrient-potent foods have been around for thousands of years in Japanese, Chinese, Indian, and German cultures. For people living without modern medicine and refrigeration, fermentation was a simple means of food preservation and a way to imbue foods with the health-enhancing properties of the live bacteria the gut needs to stay in balance. Fermented foods are a potent source of probiotics, which research has shown are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens. Both are key to helping you maintain vibrant health.

You may not even realize just how many fermented foods you already enjoy in your diet (see list). Incorporate more of these probiotic powerhouses into meals, and put those good-for-you organisms back into action in your gut.

Fermented Foods Short List

• Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
• Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
• Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
• Other: Miso, tempeh, tofu, soy sauce

Fermented Food Facts & Tips

• All fermented foods must be kept cool to maintain the live cultures.
• Food labels must be marked "fermented."
• Fermented and "pasteurized" do not go together. Pasteurization kills live cultures.
• Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine.
• Choose organic, non-GMO items or locally farmed products.
• Start with small servings of fermented foods, one to two times a day.
• Toss fermented veggies into salads; enjoy as a snack or as a side dish.
• Add a spoonful or two to your morning smoothie (e.g., beets, kefir).

Food for Thought
Fermenting foods on your own may seem intimidating and difficult. Here are some resources and recipes for beginners and pros alike.

• Nourishing Days Fermenting for Beginners
• Cultures For Health Fermented Vegetables: The Basic Culturing Process
• Homemade Mommy 20 Kid-friendly Fermented Recipes
• Girl Meets Nourishment 56 Awesome Fermented Food and Drink Recipes
• PaleoLeap Fermented Food Recipes

Resources

• Chilton, S., J. Burton, and G. Reid. "Inclusion of Fermented Foods in Food Guides Around the World." Abstract. Nutrients 7, no. 1 (January 2015): 390-404.
• The Huffington Post. Headlines on fermented food trend.
• Mercola, J. "Fermented Foods: How to 'Culture' Your Way to Good Health." Accessed February 2015.
• Rawlings, D. Fermented Foods for Health: Use the Power of Probiotic Foods to Improve Your Digestion, Strengthen Your Immunity, and Prevent Illness. Fair Winds Press: 2013.
• Schwenk, D. Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness. Hay House, Inc.: 2013.
• Williams, D. "Fermented Foods that Boost Digestive Health." Reviewed February 6, 2014.

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Homemade Kimchi

Kimchi (aka kimchee or gimchi) is a traditional fermented Korean main dish made of vegetables with a variety of seasonings. It is often described as spicy and sour. There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, or cucumber as a main ingredient. In traditional preparation, kimchi is fermented in jars stored underground for months.

Ingredients:
Try turnips, okra, beans, eggplant, or other favorite vegetables that are in season.

• 1 daikon radish or a few red radishes, sliced into half moons
• 2 carrots, sliced into half moons
• 2 green tomatoes or tomatillos, chopped
• 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
• 6 cloves garlic, peeled and chopped
• 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
• 3 tablespoons freshly grated ginger
• 1 tablespoon any brand Himalayan pink salt

Preparation:

1. Mix all ingredients in a large bowl. "Massage" the mixture with your hands, grabbing handfuls and squeezing repeatedly until vegetables are wilted and excess water is squeezed out.
2. Spoon kimchi mixture into a quart-size jar with a wide mouth. Pack tightly, pressing hard until brine rises; the vegetables must be submerged to avoid mold forming. Loosely cover jar with a lid.
3. Allow kimchi to ferment at room temperature for about a week. Each day, press the mixture down to keep vegetables submerged in the brine. The longer it ferments, the more sour it becomes.

When kimchi has fermented to your taste, store in the refrigerator.

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