The Healthiest Food is Home-Cooked

A study by researchers at Emory University suggests that Americans eat fewer than 70 percent of their meals at home. Still, the outlook for the health of Americans may be even more bleak when we consider the incredibly low percentage of fresh, whole foods purchased, compared to the disproportionately high sales of frozen, already-cooked meals. To help boost your health this year, strive to cook at home more often. From choosing your ingredients, to preparing and cooking for nutrient preservation, home cooking allows you to have complete control over what goes into your body. Cooking at home also allows you the ability to manage food allergies and sensitivities, as well as portion sizes. Furthermore, regularly preparing and eating healthy home cooked meals will help train your palate to enjoy healthier fare, while improving your creative cooking skills.

Short on time? Try setting 1-2 days aside each week to do cooking for the week. Cook in large enough quantities that you can enjoy your home-cooked food as left-overs. On your cooking days, clean, prepare and package raw veggies like carrots, cucumbers, celery or chard for quick grab and go snacks. Remember to store food in glass whenever possible.

If you are at a loss on how to start cooking at home, check out classes offered locally or check out any one of hundreds of online cooking websites and videos. This video is a wonderful way to sum it all up: How Cooking can Change Your Life - Michael Pollan.

REFERENCES
The Advantages of a Home Cooked Meal. The San Francisco Gate.
How to store and cook foods to preserve the most nutrients at World's Healthiest Foods.

Image Attribution: Kasia Bialasiewicz/bigstock.com

Keeping Up with Adrenal Health

The stress of modern everyday life is enough to wear even the healthiest of people down over time. Daily stressors such as a busy lifestyle, as well as more intense stress, such as a fight with a loved one, trouble at work, or a physical injury can take a toll on the adrenal glands. Frequent and intense stress can overstimulate the adrenal glands, and in time, cause them to become ineffective at regulating the body's hormone levels. This is known as "adrenal dysfunction" and "adrenal fatigue." Like with many kinds of fatigue, there may be a variety of symptoms, including constant weariness, inability to cope with stress, recurrent infections, irritability, cravings for sweet foods, and more. Adrenal fatigue is complex and symptoms should be discussed with Dr. Bossio. The treatment for adrenal fatigue requires a comprehensive, full-body diagnostic approach.

Here are 5 ways that you can help support your adrenal glands:

1. Load-up on nutrients, especially Vitamin C. A healthy, balanced diet of whole foods is an important part of maintaining adrenal health, and will have the greatest impact on adrenal health long-term. Stick to a diet that is rich in whole fruits, vegetables, whole grains and legumes. The adrenal glands rely on B and C vitamins, zinc, magnesium, and quality proteins for optimal health and function.

2. Work it out! Like a healthy diet, daily aerobic exercise is essential to maintaining adrenal health and reversing adrenal fatigue. Adding a strength training regimen, on a bi-daily basis, will help your body to more appropriately respond to stressors throughout the day. Exercise also helps build up your body's defense to stressors, making them easier to deal with internally. Depending on your level of adrenal health, it is really important to plan this with your Dr. Bossio. You may need to slowly ease into an exercise program!

3. Keep stress at bay. Stress management is vital when it comes to restoring adrenal health. Try integrating some simple stress reduction techniques into your daily activities, such as deep breathing or meditation. Find a technique that calms you and easily works into your daily schedule.

4. Relax. You deserve it and your body craves it. Take 15 to 30 minutes each day to relax. Try deeper bouts of meditation, or if you sit for extended periods of time during the day, fill this time with soothing music and simple stretches that will loosen your body and realign your back.

5. Make beauty sleep a priority. Sleep is vital for health. Your adrenal glands are constantly working throughout the day, and need time to recharge in order to avoid exhaustion. You can help regulate your body's internal clock by sticking to a regular bedtime. Choose a bedtime that allows your body enough time to fully recharge, leaving you refreshed - not groggy - when you wake.

Resources

Adrenal Fatigue Explained. The American Association of Naturopathic Physicians.

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

Image Attribution: Frazao/bigstock.com

Stop Metabolic Syndrome Before it Starts

Metabolic syndrome is killing America. This group of risk factors - which includes a large waistline or "apple shape," a high triglyceride level, a low HDL "good" cholesterol level, high blood pressure and high fasting blood sugar - can raise your risk of stroke, double your risk of heart disease and multiply your risk of diabetes by five.

You must exhibit at least three of these risk factors to be diagnosed with metabolic syndrome. Although the risk of developing metabolic syndrome is closely linked to obesity, a lack of physical activity at any body size, as well as insulin resistance, genetics and aging may also increase your risk for metabolic syndrome. As a general rule, everyone should pay attention to metabolic health. Luckily, committing to a healthy lifestyle can help you prevent metabolic syndrome and its related disease states.

Here are 5 areas to be mindful of:

1. Maintain a balanced diet of whole foods. Limit unhealthy foods. Instead, reach for fruits, vegetables, fish and whole grains. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are centered on real, whole foods and provide excellent guidelines for eating for your health, metabolic and otherwise.

2. Get up and move! Moderate exercise - such as taking a brisk walk - for 30 minutes each day will drastically improve your body's defenses against developing metabolic syndrome and a host of other ailments.

3. Reduce your sugar intake. Honey was the primary sweetener until the Middle Ages when sugar was introduced. Still, due to primitive production techniques, both sweeteners were primarily reserved for the well-to-do. In fact, up until the last few hundred years, the majority of people, especially the poor, had no sweeteners at all in their normal diet, so obesity was seen primarily among the wealthy. Observational data and international research suggest a strong link between sugar-laden diets and metabolic syndrome, obesity, hypertension and diabetes. One of the easiest ways to reduce your sugar intake is to ditch soft-drinks and other sugary drinks, including processed juices. You can also cut out candy and cut back on how often you enjoy a sugary dessert. Missing the sweet in your life? Enjoy a piece of fruit, or opt for a small amount of raw honey as a sweetener. Another suggestion? Substitute stevia for sugar as your daily sweetener.

4. Keep stress to a minimum. Research now shows that chronic high stress levels can significantly increase the risk of developing diabetes, heart disease and obesity. In fact, it is reported that three-quarters of American health care spending goes toward treating such chronic conditions. To help cut back on your stress, consider setting limits for yourself, learn to say "no" without feeling guilty, meditate, give yoga a try or set aside time everyday to read a good book. Whatever it is that calms your nerves and allows you to recharge, do that!

5. Maintain a healthy weight for your body. If you are overweight or obese, implementing and sticking with the lifestyle changes listed above will naturally help you shed pounds. Losing weight can help reduce insulin resistance, blood pressure and your risk of diabetes. Find a body composition scale in your area to get a better idea of what your body's ideal weight is.

No matter your size, shape or current state of health, it is a good idea to consult Dr. Bossio to determine if you are at risk for, or living with, metabolic syndrome. For more information, visit the resources below.

Resources

What is Metabolic Syndrome? National Heart, Lung and Blood Institute.

Blood Sugar Basics. BloodSugarBasics.com

Metabolic syndrome. Mayo Clinic.

Stressful Life Events and the Metabolic Syndrome: The Prevalence, Prediction and Prevention of Diabetes (PPP)-Botnia Study. American Diabetes Association.

Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. The American Journal of Clinical Nutrition.

Huffington, Arianna. 2014. New York, NY: Harmony Books. Thrive.

Mediterranean Diet. Wikipedia.

Image Attribution: kgtoh/bigstock.com

Walking for Health

Walking is one of the things that distinguishes man from all other animals, and some 2,400 years ago, Hippocrates even referred to walking as man's best medicine. Modern research has shown that walking, which is considered moderate exercise, is highly beneficial for overall health and carries less risk of injury than intense aerobic exercises such as running. In fact, research shows that walking may reduce the risk of cardiovascular events by some 31% in both men and women. Such protection has been shown at distances of just 5½ miles per week and at a pace as casual as about 2 miles per hour. Of course, walking longer distances, walking at a faster pace, or both will enhance cardiac protection. Studies have also shown that walking can lower the risk of cardiac diseases, heart attack, stroke and even death, in both men and women. Better still, for people already suffering from heart disease, research has shown that walking for 30 minutes, three times a week, can help reduce the risk of death from heart disease by 26%. And walking is multi-purpose! It helps improve cholesterol, blood pressure, vascular stiffness and inflammation, and mental stress, in addition to helping protect against dementia, depression, diabetes, obesity, colon cancer and even erectile dysfunction.
 
Walking is one exercise that is easier to integrate into your daily lifestyle than you may think. Depending on your living situation, you can walk to work and to the store, or any other nearby destination.  For many of us, however, driving is an unavoidable part of everyday life.  If you must drive, park farther away than you normally would and walk to your destination. You can also break up your day and benefit your health with a short walk at lunchtime.
 
When you first start walking for health, you may want to keep track of your distance. Pedometers are an easy step-tracking product that range in price based on the bells and whistles they include. In general, begin with routes that are well within your distance range and begin at a modest pace for you. As your fitness level increases, you'll be able to extend your distances and increase your speed, and even add in challenges such as hilled terrain and timed interval training. To stay motivated, walk with a friend, listen to music, podcasts or even books on tape - anything to help you feel like you're using your time wisely, and not sacrificing one activity for another. As a rough guide, the current standards suggest able-bodied adults complete moderate exercise for at least 30 minutes, five days per week, compared to intense exercise for 20 minutes, three days per week. As with any new exercise plan, you should consult Dr. Bossio before beginning.

Resources

Walking: Your steps to health. Harvard Health Publications. Harvard Medical School.

Image Attribution: dolgachov/bigstock.com

Indoor Farming at Home: Boosting Health with Sprouts

Sprouts are different from their full-grown counterparts. Studies have shown that sprouts support cell regeneration, offer powerful antioxidants, minerals, vitamins and enzymes, and have an alkalizing effect on your body, which may help protect against disease, including cancer. During sprouting, vitamin C levels are higher than any other point in the plant's life cycle. This is also the time when plants begin to synthesize new enzymes and some sprouts can contain up to 100 times more enzymes than raw fruits and vegetables. Still, some sprouts are negatively different from their full-grown counterparts, such as Sorghum, which is perfectly safe when full-grown, but the seed coat carries potentially toxic levels of cyanide, making eating these sprouts a gamble.

Because sprouts vary so much from one variety to the next, as well as from their full-grown counterparts, it is a good idea to consult Dr. Bossio when considering adding sprouts to your diet. While you can usually purchase sprouts through your local grocer or farmer's market, sprouting at home has definite advantages. Sprouts are delicate and need to be handled carefully and refrigerated. Most importantly, they need to be as fresh as possible to provide the most significant health benefits. Sprouting at home not only allows you to get sprouts at their peak freshness every time, but it also allows you to experiment with a wide variety. Here are 5 tips to get you started having fun with and reaping the benefits of the healthiest possible sprouts, at home.

1. Research which varieties of sprouts you want to try. Different sprouts favor different growing conditions. Some sprouts grow best indoors, in soil, while others grow through soaking and moisture control methods. Sprouting times also vary depending on the type of sprout, the method and even personal preference. Wheat, sunflower, almond, lentil and mung sprouts are all good options if you're a beginner. Also easy for beginners are Red clover, radish mustard, adzuki, garbanzo and pumpkin.

2. Collect your tools and get started. The jar and cloth methods are two of the most common sprouting methods, but require regular rinsing and checks for mold. Still, the old-fashioned way - growing sprouts in soil - remains one of the easiest and least time consuming methods. Growing sprouts in soil also produces far more nutritious and abundant food. You can also try sprouting bags or commercial made sprouting systems available at many health or natural foods stores. For in-depth tips on how to sprout, check out:

• How to Soak & Sprout Nuts, Seeds, Grains, & Beans
• The Growing Sprouts Tutorial
• The Sprouting Guide: How to Sprout Seeds and Bean Sprouts

3. Water makes a difference. Use bottled spring water or filtered water when sprouting. Most seeds won't sprout well in polluted tap water.

4. Freshness is key. It's best to eat sprouts as soon as they are ready, but if you need to store them, put them in the refrigerator or in a controlled sprouting environment until you're ready to use them. Stored sprouts should be rinsed every 24 hours.

5. Get creative. There are tons of ways to enjoy sprouts. Try adding different sprouts to your salads or wraps. Use sprouts as new toppings for sandwiches and burgers. Play with food styling by creating a simple gourmet meal from your choice of lean meat on a bed of sprouts salad.

Resources

Are sprouts good for me? World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=george&dbid=166

Balch, Phyllis A., and James F. Balch. 1992. Rx prescription for cooking and
dietary wellness. Greenfield, Ind: P.A.B. Pub.

Murray, Michael T., Joseph E. Pizzorno, and Lara Pizzorno. 2005. The
encyclopedia of healing foods. New York: Atria Books.

Pitchford, Paul. 1996. Healing with whole foods: oriental traditions and modern nutrition. Berkeley, Calif: North Atlantic Books.

Image Attribution: cynoclub/bigstock.com

Don't Let Accumulative Toxins Hamper Your Health

There's no denying it, toxins are everywhere in the modern world, from the air we breathe and the water we drink and bathe in, to the foods we eat and even in the materials that make up the world around us. Foods are covered in pesticides or processed with unnatural chemicals and machinery. Chemical by-products from manufacturing and farm runoff infiltrate air and water. Oceans are polluted with heavy metals and mercury which pass up the food chain turning would-be healthy meals of seafood into poison. Dental fillings containing mercury turn every bite of food into a potentially poisonous hazard. And if that weren't enough, poisons such as fluoride, chlorine and low levels of heavy metals flow into your home through your water supply, all of which are approved by the government. Even pharmaceuticals, vaccines, hygiene, beauty, cleaning and packaging products contain a variety of toxic substances. Many of these toxins accumulate in the body and cannot be removed naturally.

Interestingly, modern diseases like cancer, auto-immune dysfunction, brain disorders like autism, Alzheimer's and Parkinson's, nerve disorders and more common ailments like depression, learning disabilities and fatigue may have a variety of connections to the buildup of toxins in our bodies. But no matter how healthy your existing diet and lifestyle may be today, this buildup of toxins from years past can continue to negatively impact your health. With this in mind, one of the best things you can do for your health is to set a plan for ridding your body of built up toxins. Here are 6 ways you can help decrease your toxic load and reduce toxin accumulation. Check in with Dr. Bossio for guidance in the best way to do this for you.

1. Sweat it out. Steam baths and saunas promote the release of toxins through sweating. For an even deeper detoxification you may want to consider infrared sauna treatments. Infrared saunas heat your body tissues several inches deep, enhancing your natural metabolic processes, circulation and helping oxygenate your tissues. Sweating will also help kill off viruses and other microbes. Repeated use of the sauna slowly restores the skin's ability to eliminate toxins, an action that often is inhibited by clothing, sun damage and sedentary lifestyles.

2. Burn fat, burn toxins. Toxins are stored at a much higher rate in the fat than in blood. So, it makes sense that in order to remove the most amount of toxins, you'll need to decrease fat as well. And of course, the best way to shed pounds of fat is through aerobic activity, meaning any activity that heightens both your heart and respiratory rates. Aerobic activity increases stamina and oxygen flow, tones the nervous system and strengthens the immune system. It also cleanses blood by stimulating circulation and sweating, and even releases endorphins making you feelhappier and more relaxed. Aerobic activities come in a variety of forms. Running, power-walking, cycling, swimming and even skiing are all aerobic activities. Better yet, you can have fun with your aerobic exercise and even include your kids and grandkids in the mix. Jump rope and double dutch games are excellent aerobic exercise for all ages, as are family dance parties and stair-climbing races. Always check with your doctor before beginning any new type of exercise regimen.

3. Milk thistle for liver health. Approved in 1986 for treating liver disease, today milk thistle is regularly used to treat illnesses related to toxic buildup of alcohol and acetaminophens. It boosts liver metabolism and helps repair liver cell damage from alcohol and other toxins. Discuss with Dr. Bossio how milk thistle might benefit you.

4. Target hard-to-remove heavy metals with chlorella. Chlorella is a powerful binding agent for heavy metals including mercury. This super green food can help remove a variety of toxins from the liver and other major organs and is safe enough to use daily or as a major week-long detox. A single-celled micro-algae, its molecular structure allows it to bond to metals, chemicals and some pesticides, while not binding to the minerals your body needs, like calcium, magnesium or zinc.

5. Eat a healthy, vitamin-rich diet with plenty of fiber. Clean, nutrient-dense foods provide endless health benefits, but even better, they also provide amazing detox abilities. Fiber offers a range of benefits, one being the discouragement of weight gain, helping control the development of fat, which could store more toxins. How much fiber? The average amount of fiber needed in the diet is 30 g (females) - 40 g (males) per day. The average intake today is 15 g or less!
 
6. Drink plenty of filtered water. Staying hydrated is extremely important when you're detoxifying your body. Filtered water is even more important because of the toxins that lurk in water supplies. Drinking more water will of course make you need to urinate more frequently, and that's exactly the point. Urinating is another way to expel toxins from your system.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/stamp-toxic-photo-p261778.

Foulkes, E. C. (1990). Biological effects of heavy metals. Boca Raton, FL: CRC Press.

Marz, R. B. (1999). Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Vasey, C. (2009). The naturopathic way: How to detox, find quality nutrition, and restore your acid-alkaline balance. Rochester, Vt: Healing Arts Press.

Mills, S., & Bone, K. (2000). Principles and practice of phytotherapy: Modern herbal medicine. Edinburgh: Churchill Livingstone.

Gaby, A. (2011). Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

Pizzorno, J. E., & Murray, M. T. (1999). Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Ayres, J. G. 2010. Environmental medicine. London: Hodder Arnold.

Image Attribution: gepard/graphicleftovers.com

The Flu Vaccine and Your Family

In preparation for flu season, conventional methods of dealing with the virus are beginning to hit the market. The most notable and one of the most controversial is the flu vaccine. Every year, a new vaccine is formulated with 3 strains of flu viruses that researchers have determined are to be the most prevalent. The Center for Disease Control recommends that everyone over the age of 6 receive a flu shot, but especially the elderly, those with chronic illnesses, and those with a weakened immune system.

But is the flu vaccine really right for your family? The CDC says the vaccine doesn't work in every case. In fact, there are two factors that determine its effectiveness. First, a person's state of health is a factor. Those with healthy immune systems will respond better to the vaccine. Second, its effectiveness is also determined by what strains of the virus are included in the formulation. The flu vaccine targets only the three most prevalent strains of flu but there are actually many other types of viruses that circulate during flu season that can bring on similar symptoms. So depending on how healthy you are and what viruses circulate in your area, the CDC states, "it's possible that no benefit from flu vaccination may be observed." In addition, very few studies have been conducted of the safety of flu vaccines as new formulas are developed. In fact, there are disturbing reports of adverse effects of flu vaccines, especially for pregnant women. Also, very few longitudinal studies been conducted to determine the long-term effect of vaccine use. Essentially, the fact is that our public health policy has embraced a form of flu prevention that they cannot guarantee is safe or effective.

That's why Naturopathic Medicine focuses on strengthening the body's immune system as a standard flu prevention method. Naturopathic Doctors know that boosting a person's health is the single most effective way to prevent disease in the body. Not only is it safe to enhance the body's immunity, but it is an effective method for preventing infection from ALL the viruses that circulate during flu season, not just the three most common. That's why, unlike the advocates of flu vaccines, Naturopathic Doctors can guarantee that immune-boosting preventive medicine is both safe and effective for every member of your family. There are also no negative side effects, and the positive side effects include having more energy and feeling better in general.

Whatever you decide to do for your family, everyone can benefit from the following tips to fight the flu naturally:

•  Basic Hygiene.  Wash hands frequently, especially after visiting public places. Cover your mouth when coughing and sneezing.

•  Get More Sleep.  Not getting proper rest can put unnecessary stress on the body and lower immunity. Get at least 8 hours of high-quality sleep each night, and rest more when you feel under the weather. Sleep is when your body repairs itself.

•  Eat a Whole Food Diet.  Minimize refined sugar and flour in diet; avoid processed foods, eat colorful vegetables, proteins (fish & fowl, starchy legumes, nuts & seeds), fruits, whole grains.  

•  Increase Vitamin C.  Eat foods such as kiwi, grapes, strawberries, and oranges to give your body an antioxidant and immune boost. You may also want to add supplemental vitamin C to your regimen.  Speak with Dr. Bossio about the appropriate dose for you as this can range from 250mg to 6000mg per day.

•  Increase Vitamin A.  Vitamin A helps maintain the health and integrity of the mucous membranes, so foods such as carrots, sweet potatoes, spinach and kale can also help stave off the flu.

•  Increase Vitamin E.  It can help boost immunity and enables T-cells to fight infection. E rich foods include almonds, sunflower seeds, butter and egg yolks.

•  Increase Zinc.  Zinc is extremely important during cold and flu season because many immune cells require zinc for optimal function. To increase zinc in your diet, try eating more Crimini mushrooms, shiitake mushrooms, and spinach. Other good sources include asparagus, chard, scallops, lamb, beef, maple syrup, shrimp, green peas, yogurt, oats, pumpkin seeds, sesame seeds, turkey, miso, and spelt.  You may also consider supplementing with Zinc lozenges.

•  Supplement Vitamin D.  Japanese researchers have shown that school aged children taking 1200 IU of Vitamin D per day had a 42% lower risk of contracting the flu than children taking a placebo. Vitamin D has increasingly been shown to be one of the most effective ways to prevent illness.  The appropriate dose of vitamin D should be determined based on your blood level.  If this has not already been evaluated speak with Dr. Bossio about doing so.

•  Probiotics.  Probiotics are best known for their role in digestive health, but science shows they are powerful components of immune system health as well. Since 60% of our immune cells are located in the digestive tract it makes sense that keeping those cells functioning well is important for staying healthy. Adding a probiotic to your daily supplement regimen can help optimize your health this fall and winter season.  Speak with Dr. Bossio to determine which probiotic is right for you.

•  Drink Herbal Tea. Herbal teas such as red clover, echinacea, elderberry, lemon and honey, or other commercially available cold/flu formulas can help fortify the body's immune system. Also, green tea is high in antioxidants and can help strengthen T-cells (the body's primary defense against infections).

•  Homeopathic Flu Vaccine.  A homeopathic flu vaccine is similar to conventional vaccines, only without the harmful additives, preservatives, and side effects. Homeopathic flu (Influenzinum) uses infinitesimal doses of flu strains to stimulate your body's vital force to offer protection from invading pathogens.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/stamp-toxic-photo-p261778.

Centers for Disease Control and Prevention. 2013. Vaccine Effectiveness - How Well Does the Flu Vaccine Work?. Retrieved 21 August 2013 from http://www.cdc.gov/flu/about/qa/vaccineeffect.htm

Centers for Disease Control and Prevention. 2013. Who Should Get Vaccinated Against Influenza Retrieved 21 August 2013 from http://www.cdc.gov/flu/protect/whoshouldvax.htm

Alan Casseis. 2012. Eminence vs. Evidence. http://www.cochrane.org/news/blog/eminence-vs-evidence

Dearing, S. 2010. Medical reviews conclude influenza immunizations ineffective. Digital Journal. Retrieved 25 October 2010 from www.digitaljournal.com/article/288946

England, C. 2010. Thousands of USA pregnant women miscarry after the H1N1 vaccine. American Chronicle. Retrieved 20 October 2010 from www.americanchronicle/articles/view/188385

Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y., and Ida, H. 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza in schoolchildren. American Journal of Clinical Nutrition. 91(5) 1255-60.

A Healthy Lymphatic System for a Healthy You

The key to improving your body's immune function is to nourish your lymphatic system. Sometimes referred to as the body's secondary circulatory system, the lymphatic system carries away toxins and metabolic waste from the body's tissues. The lymphatic system is made up of lymph vessels, lymph nodes, tonsils, spleen and the thymus gland, and it helps regulate tissue pressure, immune functions and fat absorption in the intestine. If your lymphatic system is not healthy, toxins can build up and result in lower immune function. Here are 5 tips to help you care for your lymphatic system.

1. Eat potassium-rich foods. Your lymphatic system thrives on potassium-rich foods. Dark leafy greens, broccoli, bananas and seafood, like wild salmon, are some excellent choices to consider.

2. Reduce toxins. Additives and preservatives cause swelling and fluid retention. One such additive, monosodium glutamate, better known as MSG, is often disguised among other ingredients and can have degenerative and deadly effects on the brain and nervous system. Watch out for hydrolyzed anything, autolyzed anything, natural flavor, seasonings and spices, commercial soup or sauce bases, bouillon, broth and stock, gelatin and even aluminum cookware. All these can introduce toxins to your body that cause your lymphatic system to work overtime.The best way to avoid these is to simply get back to the basics and use all natural, unprocessed ingredients in your cooking.

3. Exercise...breathe. It is no secret that exercise is good for you, but did you know that even light exercise can benefit circulation of both your blood and lymph? Your lymphatic system relies on muscle movements to keep lymph moving through its vessels. Even light exercise such as standing calf raises or a walk around the neighborhood will stretch and contract your muscles, triggering the circulatory function within your lymphatic system. Moreover, deep breathing, which is often recommended as a technique for stress relief and boosting blood circulation, will also help release toxins and increase lymphatic circulation.

4. Skin brushing. Dry skin brushing increases blood and lymph circulation and boosts organ function by stimulating sweat glands and opening pores. It also softens skin and improves the complexion. On dry skin, before bathing, brush with a natural bristle brush gently over the skin. Start with your extremities and work your way to the center of your body, avoiding your face, always moving in the direction of the heart. 

5. Lymphatic massage. This therapeutic massage technique, also known as lymphatic drainage, uses gentle kneading motions to stimulate muscles and in effect, lymphatic vessels and flow. Just as with skin brushing, the motion should always be towards the heart (lymph openings). You can do this yourself or ask Dr. Bossio for a referral to a lymphatic massage practitioner. We discuss this in greater detail in article below.

Resources

Support the Lymphatic System - Your Secondary Circulatory System, Gloria Gilbère, N.D.,D.A.Hom., Ph.D. American Holistic Health Association.
http://ahha.org/articles.asp?Id=113.

Lymph flow dynamics in exercising human skeletal muscle as detected by scintography. Journal of Physiology (1997), 504.1, pp.233-239.
http://jp.physoc.org/content/504/Pt_1/233.full.pdf.

Pizzorno, J. E., & Murray, M. T. (1999). Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Hudson, A. (2001). Lymphatic drainage: Therapy I. Castlecrag, N.S.W: Triam Press.

Image Attribution: TheEmirr/Wikipedia

Lymphatic Drainage Massage

Lymphatic drainage massage was developed in Germany to treat lymphedema, a condition involving fluid accumulation, most often seen in post-mastectomy patients. However, modern quality of air, water, food and other elements can cause significant build-up of metabolic waste products even in an otherwise healthy body. This accumulation of toxins can result in low energy, fatigue and mood swings. Lymphatic massage can help by increasing the volume of lymph flow by as much as 20 times, vastly increasing the system's ability to remove toxins and infectious materials. If you are generally healthy, the do-it-yourself version of this technique may help you shake off fatigue and cold. Begin by gently massaging skin that tops the lymph nodes around your neck, ears, and throat, working the skin along the path of the lymphatic system to help stimulate drainage through the proper channels, then move on to the abdomen and the legs. Starting at the neck will help clear the way for lymph to pump to the lymph nodes as you work on the abdomen and legs. A gentle touch is important because lymphatic vessels are superficial. Another option is to hire a professional masseuse or medical practitioner with training in lymphatic drainage massage. Because of the delicate nature of the lymphatic system, and its close proximity to the skin, it is extremely important to work with a professional if you will be using lymphatic massage for a pre-existing condition such as long-term lymphedema, or localized lymphatic swelling. Lymphatic massage practitioners may be physicians, nurses, physical or occupational therapists or massage therapists. To find a therapist skilled in lymphatic massage, visit the National Lymphedema Network website and be sure to consult Dr. Bossio, before undergoing treatment, to decide if lymphatic massage is a good choice for you.

Resources

Photo credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/woman-on-head-massage-photo-p185178.

Lymph Drainage for Detoxification. MassageTherapy.com.
http://www.massagetherapy.com/articles/index.php/article_id/1200/Lymph-Drainage-for-Detoxification-.

Pizzorno, J. E., & Murray, M. T. (1999). Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Hudson, A. (2001). Lymphatic drainage: Therapy I. Castlecrag, N.S.W: Triam Press.

Lymphatic Drainage Chart credit. http://realbodywork.com/.

Videos:

• https://www.youtube.com/watch?v=rMljOuz_l_Q.
• https://www.youtube.com/watch?v=QA-wi0d7-Ro.
• https://www.youtube.com/watch?v=KROQyXaPNhg.

Image Attribution:  marin/freedigitalphotos.net

Your Ticket to a Safe and Healthy Summer

Each season brings its own kind of fun and enjoyment, but with these pluses also come a special set of challenges. The arrival of summer is no exception. As the sun beats down and the air heats up, remember these 5 important tricks to help you stay safe and healthy this summer.

1. Stay hydrated, stay healthy. Water is essential to life, helping maintain a clear mind and working body. And because your body is roughly 60 percent water, it is necessary to maintain hydration levels by replenishing the water used by your body throughout the day. Mild dehydration produces symptoms including headache, decreased energy and urine/sweat output. Severe dehydration can lead to swelling of the brain, seizures, kidney failure and even death. And although many people fail to drink enough water, it is also possible to over-hydrate. To avoid over-hydration while exercising in the summer sun, sip, don't chug. A general rule of thumb for how much water to drink is 1/2 your body weight in ounces. So, a 150 lb person would try for about 75 oz of water a day. If you're looking for some creative ways to take in more water, consider herbal, caffeine-free tea or foods high in water content such as watermelon and cucumbers.

2. Embrace safe and healthy sun exposure. The sun can actually be healthy for you. Think about it - throughout history, people have survived while spending significant amounts of their time outdoors, so why shouldn't we be able to also? Modern research has found that while excessive exposure to sunlight can increase the risk of certain types of skin cancer, moderate sun exposure is actually less dangerous than sporadic exposure. Research has also shown that sun exposure without sunburn may significantly decrease the risk of melanoma, one of the more deadly forms of skin cancer. Research has also shown a significant difference between the sun's UVA rays, which can have negative effects on the skin, and its UVB rays, which help your body produce necessary vitamin D. UVA rays are prominent at all times of the day, but UVB rays are specific to midday sunlight, still all UV radiation peaks at midday, so you should take precautions to avoid burning. Safe and healthy sun exposure is all about timing, exposure training and taking precautions to avoid sunburn. Go ahead and enjoy the summer sun, but protect your skin from sunburn using clothing, shade, and sunscreen.

3. Love your sunscreen. Sunscreen is important because the sun's UVA rays can damage skin. Some sunscreens prevent sunburn but not other types of skin damage, so it is important to make sure your sunscreen offers broad spectrum protection. Avoid sunscreen containing vitamin A, also called retinyl palmitate or retinol, as these may carry adverse health effects down the road. You should also avoid products containing oxybenzone, a synthetic estrogen that can disrupt your hormones. Instead, look for products containing zinc oxide, 3% avobensone or Mexoryl SX which will protect your skin from harmful UVA radiation. EWG's Best Sunscreens is an excellent guide to help you pick the right sunscreen for you. With information on some 700 SPF-rated products, high ratings are given to brands that provide broad spectrum, long-lasting protection using ingredients that carry fewer health concerns. You might also want to peruse your local natural grocery or drug store for natural, safe sunscreens.

4. Protect with clothing. Clothing is one of the best ways to protect your skin from sunburn. Wear a hat to protect your delicate scalp and face from over-exposure to sun. Remember your sunglasses. They aren't just a fashion accessory; they can also help protect your eyes from UV radiation which can cause cataracts. Wearing light-colored clothing will not only reflect the sun's rays, keeping you cooler than dark colors, but will also help limit bug bites and bee stings.

5. Repel bugs naturally. Bug bites not only itch, but they can also transmit potentially deadly diseases such as West Nile virus and Lyme disease. Choosing the right bug repellant for you is very important. DEET, a relatively common ingredient in synthetic bug repellants, can be toxic. Most recommend using DEET containing repellents sparingly, but why not eliminate the DEET altogether! The Centers for Disease Control and Prevention (CDC) recommends using repellents containing picaridin or lemon eucalyptus oil instead. Natural repellents containing citronella work well for keeping mosquitoes at bay, while those containing lemon eucalyptus oil work best for repelling ticks.

Resources

Photo Credit. FreeImages.com. http://www.freeimages.com/photo/880678

Water, The Essential Nutrient. DrWeil.com. http://www.drweil.com/drw/u/ART00581/water-an-essential-part-of-life.html

Dehydration Myths: 7 Things You Should Know About Staying Hydrated. The Huffington Post. http://www.huffingtonpost.com/2013/06/27/dehydration-myths_n_3498380.html

EWG's Best Sunscreens. The Environmental Working Group. http://www.ewg.org/2014sunscreen/

Top Sun Safety Tips. The Environmental Working Group. http://www.ewg.org/2014sunscreen/top-sun-safety-tips/

Make Summer Safe for Kids. Centers for Disease Control and Prevention. http://www.cdc.gov/family/kids/summer/

FAQ: Insect Repellent Use & Safety. Centers for Disease Control and Prevention. http://www.cdc.gov/westnile/faq/repellent.html

Image Attribution: http://www.funandmorerentals.com/

Mudding

Mud is an important natural element that has long been intuitively utilized by many animal species for its ability to cool and protect. For  humans however, mud provides additional benefits. A study on the effects of soil-derived Mycobacierium vaccae on cancer patients found reports of better quality of life. Another study found the same bacterium to cause a serotonin elevation, suggesting mud's therapeutic use for depression. Mud from the sea floor that contains Salinispora trópica has been shown to have antibiotic and cancer-fighting properties, and is currently in the trial phase as a possible treatment for a bone marrow cancer. Additionally, mud absorbs toxins from the skin, soothes skin conditions such as psoriasis, relaxes muscles, relieves inflammation, pain and stiff joints, stimulates circulation and improves the appearance of skin, reducing spots and patches.

Mud can be applied as a bath or a targeted mud pack. A mud pack is the easier and tidier option, and is relatively well suited for at-home use. However you treat your body with mud, it's important to choose your mud for the qualities that will produce desired results. Not all mud is created equal. The two best-known types of mud are mud from the Dead Sea and Moor mud. Mud from the Dead Sea contains more than 20 salts and minerals that have been coveted for their beautifying qualities since the times of the Queen of Sheba and Cleopatra. This particular mud is coveted worldwide for its use in treating symptoms of a variety of skin disorders, while also softening and cleansing skin. Moor Mud has been produced over thousands of years from organic residue and now contains fulvic acids, vitamins, amino acids, plant hormones and humic acids that can be easily absorbed by the human body. This mud is useful for detoxification and fighting off inflammation, making it an ideal treatment for arthritis symptoms and sports injuries.

Resources

Photo credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/woman-on-cosmetic-treatmant-with-mask-photo-p218107

Mud Therapy Benefits. NaturopathyCure.com. http://naturopathycure.com/Mud-Therapy-Benefits.php

Mud is Not a Four-letter Word: A Took at the Upside of Dirt. Padro, Josie. Alive: Canada's Natural Health & Wellness Magazine. Jan 2009, Issue 315, p 78-79.

Image Attribution:  iMarin/shutterstock.com

Electromagnetic Field: Adapting Biology to New Exposures

Possibly the most important environmental health question - and problem - of the 21st century is, "How quickly can we adapt our biology to new exposures such as electromagnetic fields (EMF)?" The earth naturally produces an electromagnetic field, as do human bodies, both of which are considered natural EMFs and do not pose any health risks. But what about artificial EMFs? Do they really disturb the human body's natural energies and cause health problems? Controversy has surrounded this topic since Thomas Edison first harnessed electricity, and has grown significantly since WWII. 

Modern science has shown that, in fact, EMFs come in a variety of frequencies with varied levels of potential danger, most commonly extremely low frequency waves (ELF) and radiofrequency radiation (RF). ELFs radiate from things like the 50-60 hertz power lines that feed household appliances. RFs are more dangerous and can come from common modern conveniences such as cell phones, cordless phones, WiFi, mobile antennas, broadcast towers and electrical security systems. The human body should run on about 8 hertz of power while Smart meters and WiFi systems typically run in a range of 900 hertz to 5.9 gigahertz. High-frequency voltage transients, also called "dirty electricity," are a relatively new possible carcinogen. Mostly by-products of modern energy-efficient electronics and appliances, they result from electric currents that have been manipulated in order to cut down on energy use. As a result of this manipulation, an electromagnetic field is created that is wildly fluctuating, potentially dangerous and able to travel along wiring all the way to the utility, infecting every energy customer in between. 

The ever-growing overexposure to EMFs has spawned a recently identified condition called electrical hypersensitivity (EHS), which can carry symptoms including fatigue, dizziness, facial irritation and digestive issues after exposure to many modern electrical devices. EHS may significantly affect up to 3% of all people, and as many as one-third of the population to a lesser degree. Numerous studies suggest that exposure to artificial EMFs can upset the body's natural rhythms and processes, invading everything from sleep cycles and stress levels to immunities and even DNA. In 2012, the Bioinitiative Working Group, released a detailed report of the toxic effects of EMFs. The report shows a link between chronic exposure to even low-level radiation and a variety of cancers, impaired immunity, Alzheimer's disease and dementia, heart disease and many other ailments. Still, more research -- whether from disease clusters or from long-term, large-scale analyses -- is needed to know the full extent of the dangers of EMFs. If you are worried about the possible effects of EMF exposure, here are 7 strategies that may help limit unnecessary exposure. As with any potential health issue, you should discuss risks and preventative measures of EMF exposure with Dr. Bossio, who can then help you decide on the best course of action.

1. Determine your level of electric and magnetic field exposure. Some communities now require buildings to have shielded conduits, which help protect against electromagnetic fields related to internal wiring, but this is still relatively rare. To find out if your wiring is shielded or not, run a volt sensor (available at your local hardware store) up, down and across your walls to check for electric fields. Even if you're lucky enough to have shielded conduits in your home, in general, it is likely that you're still being exposed to electric fields from appliances and other modern technologies. On the other hand, magnetic fields in your home can be caused by nearby power lines, both overhead and underground, refrigerator motors, power meters and even some old types of metal plumbing. To test for magnetic fields, you'll need a gaussmeter. There are a number of them on the market, and while they are relatively inexpensive, you may want to consider purchasing this tool with others as a group, as each building needs to be measured only once.

2. Decrease EMF exposure while sleeping. If you're sleeping in a room with non-shielded wires in the walls - and most are - sleeping with your head near a wall will expose you to electrical fields. Sleep with your head away from the wall, facing the center of the room, to combat exposure while you sleep. Make sure all of the electronics around your bed are battery powered. Or better yet, turn off the circuit breaker for your bedroom at night, eliminating the voltage coming from the electrical outlets.

3. Embrace the natural look. Hair dryers can emit greater magnetic fields than even large appliances, such as refrigerators. Instead of submitting your body to unnecessary trauma, palm a natural cream or oil through your hair to tame flyaways and let it air-dry. As an added bonus, you'll avoid unnecessary heat damage, too.

4. Avoid direct contact with high-energy-source technologies, especially while they are charging. Laptops, cordless telephone bases, cell phones, iPads, Kindles and other wireless devices are high energy sources of both electric- and magnetic fields. Avoid putting a laptop directly on your lap. Instead, use a lap pad with a reflective material or metal added to it to protect against the device's electric field and thermal energy. Don't sleep with a cell phone under your pillow. Charging devices are ungrounded, so you may also want to avoid using such technologies while they are plugged into an outlet and charging. Studies have shown that these precautions may be even more important during pregnancy.

5. Go retro. Trade in the convenience of your cordless phone - or worse, your sole use of a cell phone - with a corded telephone. Numerous studies suggest that there is a greater risk of developing brain cancer among those who begin using cell phones as a teen, when compared to those who started as an adult. While more research is needed regarding the effects of cell phone EMFs on humans, animal research has shown that such EMFs can cause blood vessels to leak fluid into the brain and damage neurons.

6. Consider proximity to electromagnetic field producers when purchasing a new home. As the saying goes, it's all about location, location, location. In this case, power lines, cell phone and WiFi towers, which operate at higher levels of electromagnetic frequency emission, could pose more risk to the health of you and your family if you live in close proximity.

7. Beware of 'Smart Meters'. Smart meters are a new type of utility meter that wirelessly transmits data about your household energy usage to the utility company. While these new meters are being marketed as a way to save consumers money, they also bring a new route of EMF exposure. The human body averages an electrical charge of about 8 Hz. Smart meters and WiFi systems typically run in a range of 900 Hz to 5.9 GHz.To protect against this new danger, you can install a reflective barrier to keep radiation from your meter from coming into your home, but you'll also need to address your neighbors' meters the same way. If you live in a densely populated area or a multi-unit building, this may be impractical. Another option for limiting EMF exposure from smart meters is to request that the utility company set up your meter to transmit information only once a day, as opposed to once every minute. If going this route, it is a good idea to ask your neighbors to do the same. Check out this interview on ElectromagneticHealth.org for more information on this growing concern.  

REFERENCES

Photo Credit. FreeDititalPhotos.com.
http://www.freedigitalphotos.net/images/Computer_Networks_g351-Lan_Cable_p56815.html

EMF Exposure: Worse than Cigarettes? The Silent Enemy Harming Your Health Today. Mercola.com.
http://articles.mercola.com/sites/articles/archive/2011/07/09/vickie-warren-on-effects-of-electromagnetic-fields.aspx

Radiation From Cell Phones and WiFi Are Making People Sick - Are We All at Risk? Alternet.org. 
http://www.alternet.org/story/153299/radiation_from_cell_phones_and_wifi_are_
making_people_sick_--_are_we_all_at_risk

Is 'electrosmog' harming our health? NBC News.
http://www.nbcnews.com/id/34509513/ns/health-cancer/#.U3odvSjB2h1

Bioinitiative 2012: A Rationale for Biologically-based Exposure Standards for Low-Intensity Electromagnetic Radiation. Bioinitiative.org.
http://www.bioinitiative.org

Smart Grid Sensibility? Audio Interview with B. Blake Levitt and Duncan Campbell, Esq. by ElectromagneticHealth.org Founder, Camilla Rees. ElectromagneticHealth.org.
http://electromagnetichealth.org/ehttp://www.bioinitiative.org/table-of-contents/lectromagnetic-health-blog/smart-grid-sensibility-audio-interview-with-b-blake-levitt-and-duncan-campbell-esq-by-electromagnetichealth-org-founder-camilla-rees/.

Image Attribution:  scottchan/freedigitalphotos.net

Grounding

In the overall span of human evolution, people have had continuous contact with the Earth, allowing our bodies to ground their electric energies. However, the advent and abundant use of asphalt, wood, carpeting, rubbers and plastics over the last century has greatly reduced our direct contact with the ground. The Earth maintains a negative electrical charge on its surface, and direct contact with the ground - whether walking, sitting or lying, in dirt, rock, sand or grass - will conduct the Earth's electrons to your body. In fact, the human body naturally conducts and delivers electrons from the feet to every other part of the body. This transfer of electrons grounds your body's electrical currents and can help to minimize the potential effects of exposure to EMFs, possibly including dirty electricity. Additionally, the physical health changes from grounding are usually quick, often occurring within thirty minutes of bare contact with the Earth. 

Recent research has shown that grounding, or "Earthing," can positively affect a number of body systems and processes, including blood flow, heart rate, inflammation, cortisol levels, sleep, the autonomic nervous system (ANS) and even stress levels. If you are concerned about your body's electric charge, or want to see the difference made by grounding, you can measure your body's electricity levels using a body voltage meter. These measuring tools are inexpensive and can be purchased through many electronics retailers. The body of research on the subject of grounding is still growing, but initial research indicates significant short and long term health benefits. So take off those shoes and socks and connect with the Earth!

REFERENCES

Photo credit. FreeDigitalPhotos.net. 
http://www.freedigitalphotos.net/images/Vacations_Travel_g373-Walking_Barefoot_On_The_Beach_p7375.html

The Ultimate Antioxidant: Fight Premature Aging for Free. Mercola.com.
http://articles.mercola.com/sites/articles/archive/2012/11/04/why-does-walking-barefoot-on-the-earth-make-you-feel-better.aspx

Ober, A. Clinton. 2000. Grounding the Human Body to Neutralize Bioelectrical Stress from Static Electricity and EMFs. ESD Journal.  http://www.esdjournal.com/articles/cober/ground.htm

Ga´etan Chevalier, Ph.D. 2010. Changes in Pulse Rate, Respiratory Rate, Blood Oxygenation, Perfusion Index, Skin Conductance, and Their Variability Induced During and After Grounding Human Subjects for 40 Minutes. The Journal of Alternative and Complementary Medicine. Vol 16, Number 1, pp. 1-7.

Ga´etan Chevalier et al. 2012. Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Environmental and Public Health.

Image Attribution:  Daniel St.Pierre/freedigitalphotos.net

Smart Shopper's Guide to Farmers Markets

It pays to be a smart shopper, but even more so when it comes to farmers markets. You want to get the most bang for your buck, but do you know what farmers market “bang” looks like? From finding the farmers market and convenience methods that works best for you, to finding the best foods and identifying your favorite producers, these 8 tips will help you navigate and get the most from your local farmers market. If you can’t find a good farmers market in your area or are having trouble finding a particular kind of food, planting a garden is a great natural solution.

1. Map your market options. Shopping farmers markets and trying to save time and money without sacrificing quality and availability are tasks that require planning. The first step in this process is to find out where the markets are in your area. You may already know of a couple, but it could pay to keep your options open. The nonprofit organization, LocalHarvest, makes this step easy. Their website features a grassroots directory of over 30,000 family farms and farmers markets, along with restaurants and grocery stores that feature local foods. Additionally, LocalHarvest offers customized updates about events and markets in your area, making it easy to keep up with changes and announcements. Once you have your list, you can begin to choose which markets you would like to try, based on standard facts such as days and times of operation, size and market rules and regulations.

2. Develop a carrying strategy. By shopping farmers markets, you’re already improving your eating and shopping habits. Keep that momentum going and do your part to improve the environment and save your farmers some money at the same time – bring your own bags. If investing in reusable totes, you might want to consider the sturdy, flat-bottomed variety for produce and an insulated tote or small cooler for perishable goods. Also, farmers markets don’t usually have carts, but strollers make an excellent substitute. Don’t have a stroller? Check your local thrift shops for inexpensive options.

3. Bring small bills, score big rewards. Farmers markets and vendors vary when it comes to the types of payments they will accept. Bringing along small-denomination bills ensures that vendors are paid quickly and that the purchasing process goes smoothly no matter which vendor you’re shopping with. Your reward, this one little gesture will undoubtedly create good will with vendors.

4. Peruse first, purchase last. While every farmers market is different, they all use a fair-like booth setup. When you arrive, take your time and take everything in. Stand at the front and look around, taking stock of the setup. As you make your way around to each vendor, hold off on making a purchase. Instead, take mental notes of things like prices, quality and variety of options. Once you’ve browsed them all and asked any questions you might have (more on this later) you can make educated choices about who to purchase from.

5. Know what you’re looking for and how to find it. Market guidelines that govern what is allowed to be sold vary greatly. Some markets permit only vendors who offer goods they’ve produced or grown themselves, while others might allow vendors to sell commercially purchased products and/or foods. If you’re unsure about whether a vendor’s wares are local or handmade, ask them. Also, when looking for organic produce, it is important to note that the organic certification process is costly and small farms may follow organic farming principles but not be able to afford the certification process. Be sure to always ask vendors about their farming philosophy and practices. Visit the Environmental Working Group (www.ewg.org) for a quick list of fruits and veggies to buy organic.

6. Be a student of nature and health. Keep a notebook and take notes, during both your preparation and while at the market. Crops and growing and harvesting seasons vary by region. In the long run, you will benefit from writing down the dates when you see your favorite ingredients first being sold. This will help you familiarize yourself with the natural cycle of food availability in your area. Incorporate notes from at home taste tests and notes about different vendors. Find out where they sell their products and when. Ask about their growing philosophy and practices. And make a note of where their farm is located, so if ever they don’t have something or aren’t available, you can look for another vendor from the same area, which could provide similar tasting products.

7. Get to know your farmers as people. Think of them as your favorite neighbor. Introduce yourself and learn their names and the name of their farm and business. When the booths aren’t busy, take a couple of minutes to stop and chat. It doesn’t matter what you talk about, just make a point of socially interacting with the people who feed your family. This will communicate your appreciation but go ahead and thank them while you’re at it. Respect goes a long way at the farmers market.

8. Conduct your own at home taste test. Nutritional and culinary qualities of foods vary based on a variety of factors including farming/raising techniques, geography and even handling methods. Conducting your own taste test of available foods is an excellent way to learn more about the foods and to figure out which vendors tend to produce your favorites. You’ll want to purchase several of the same items from different vendors. Be sure to note the vendor’s name, the price you paid and any other notes, such as the quantity and quality of the selection, the latter of which you’ll learn more about as you taste the bounty.

To make it even easier for those of you living in or around Ridgefield, here is a list of the closest farmers markets.  As these dates and times are subject to change, be sure to contact the appropriate local chamber of commerce.

• Bethel: Saturdays, 9 am – 1 pm June 21 - December 20 Rte. 6, Fairfield Cty Extension Service Bldg 67 Stony Hill Rd, opposite Stony Hill Inn
• Brookfield: Fridays, 3 pm - 6 pm July 11 - October 24 Brookfield Municipal Center, 100 Pocono Road
• Danbury: Fridays, 11 am - 5 pm June 27 - October 31 Kennedy Park Corner of Main Street & Kennedy
• Darien: Wednesdays, 11 am – 4 pm May 28 - october Mechanic Street behind fire house darienfarmersmarket.net
• Georgetown: Sundays, 10 am – 2 pm June 15 - October 26 4 Old Mill Road
• New Canaan: Saturdays, 10 am – 2 pm May 17 - November 22 Old Center School Parking lot South Ave & Maple Street newcanaanfarmersmarket.net
• Newtown: Tuesdays, 2 pm - 6 pm June 24 - October 14 Fairfield Hills Campus at Wasserman Way
• Norwalk - Health Department: Wednesdays, 10 am - 2 pm July 9 - November 5 Norwalk Health Dept., 137 East Avenue
• Norwalk - Rainbow Plaza: Wednesdays, 11 am - 3 pm May 14 - November 19 205 Main Street
• Ridgefield: Thursdays, 1:30 pm to 5:30 pm June 5 - Ridgefield Comm. Center/Lounsbury House 316 Main Street 203-438-6962
• Westport: Thursdays, 10 am – 2 pm May 22 - November 5 Opening 5/22, then move to Saturdays 27 Imperial Avenue, Municipal Parking Lot westportfarmersmarket.com
• Wilton: Wednesdays, 12:30 pm - 5 pm June 11 – October 1 224 Danbury Road Wilton Historical Society wiltonfarmersmarket.com

REFERENCES
Photo Credit. FreeImages.com. http://www.freeimages.com/photo/162212

Local Harvest. http://www.localharvest.org/.

The Pros Reveal: How to Shop at the Farmers’ Market. iVillage.com. http://www.ivillage.com/savor-moment-9-tips-smart-farmers-market-shopping/3-b-156242#156275

The Crisper Whisperer: Ten Tips to Take to the Farmers’ Market. Serious Eats. http://www.seriouseats.com/recipes/2010/05/10-how-to-tips-for-shopping-at-farmers-markets.htmlPoisoning and toxicity. Natural Standard Bottom Line Monograph. 2013.

Image Attribution: garann/freeimages.com