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

Beets

The beet, a root vegetable, is thought to have grown wild in prehistoric North Africa, as well as along Asian and European seashores, and was primarily used as animal feed. It wasn't until the time of the ancient Romans that beets were cultivated for human consumption. And modern science has proven that beets are not only acceptable for human consumption, but  extremely beneficial to human health. Beets provide antioxidant, anti-inflammatory and detoxification support. They privide a unique and rich source of phytonutrients called betalains, which research has shown supports the detoxification processes of the body. Beets are a very good source of manganese, vitamin C, betanin, isobetanin and vulgaxanthin, making them an excellent antioxidant and anti-inflammatory as well. Research suggests that beets may also provide cardiovascular, anti-cancer and fiber-related benefits. A high sugar content food, raw beets are crunchy in texture but turn soft and buttery when cooked. To reap the full benefits of these wonderful roots you'll want to retain the betalains, which diminish with increased cooking time. To do this, limit steaming of beets to 15 minutes or less, and roasting to less than one hour. And the greens attached to the beet roots are full of nutrients as well, and can be easily prepared like spinach or Swiss chard for a colorful and tasty salad.

Resources

Beets. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49.

Image Attribution: Rosemary Ratcliff/freedigitalphotos.net

Chocolate Beet Cake with Chocolate Avocado Frosting

Summer is a prime time for outdoor get-togethers, picnics, and cook-outs, but desserts are often heavy on the stomach, making them less than ideal for consumption in the summer heat. Soothe everyone's sweet tooth and nourish bodies after a meal of grilled meats and veggies with this light and healthy dessert option that refreshes the body and taste buds. This cake will serve approximately 12 people making it perfect for small get-togethers.

Ingredients

For the Cake:

• 2 medium beets
• 2 cups plain unsweetened almond milk
• 1 Tbsp cream of tartar
• 1½  cups raw turbinado sugar (or substitute cane sugar)
• ½ cup melted virgin coconut oil
• 1 Tbsp vanilla extract
• 1½  cups oat flour
• ¾ cup almond meal
• 1 cup unsweetened cocoa powder
• 2 tsp baking soda
• 1 tsp baking powder
• pinch of kosher salt

For the Frosting:

• 2 ripe avocados, halved and pitted
• 1/2 cup unsweetened cocoa powder
• 1/2 cup maple syrup
• 2 Tbsp melted virgin coconut oil
• 1/2 tsp vanilla extract
• few pinches kosher salt

Directions:

First, you'll need to roast your beets. To do this, preheat your oven to 400 degrees, chop the stems and tips (if they are long) off your beets and scrub the beets clean. Next, wrap the beets in foil and roast them in the oven until a fork can slide easily to the center of the beet. This should take roughly 60 to 75 minutes. When they're ready, remove the foil pack, unwrap and set it aside until it is cool enough to handle. Go ahead and lower your oven temperature to 350 degrees if you are planning to make your cake as soon as the beets have cooled.

Once the beets have cooled, push off the skins and cut the beets into chunks. Next, puree them using a food processor, scraping down the sides as necessary. Go ahead and add a little water if the beets aren't easily pureed. Scoop out 1 cup of puree for this recipe - the rest is leftover.

For a double layer cake, prepare two eight-inch pans with a coat of a high heat oil, such as coconut or sunflower oil. Trace the bottom of the pan onto a piece of parchment paper and cut it out, then use it to line the bottom of the pan. Do this for both pans, coat them again and set them aside. (For a single layer cake, prepare one nine-inch pan the same way.)

To prepare your cake batter, whisk together almond milk and cream of tartar in a large bowl and let it sit for about five minutes, to curdle. Add beet puree, sugar, coconut oil and vanilla extract, then use a hand or stand mixer to beat the mixture until it is foamy. Sift in the remaining dry ingredients and mix it again.

Divide the mixture between the two cake pans and bake at 350 degrees for about 30 to 35 minutes, or until the toothpick test of the center of the cake comes out with fudgy crumbs. Remove the cake layers and let them cool completely in the pans on wire racks. Once at room temperature put the pans in the fridge to cool a bit more. After the cakes have cooled thoroughly, run a knife around the inside edge of the cake pan, then carefully turn the pan over to remove the cake and peel off the parchment paper.

To make the frosting, scoop out the flesh of the avocados use a food processor to puree them until smooth. Add the remaining ingredients and puree again, scraping down the sides of the bowl as needed. 

Next, assemble the cake by placing the first layer on your cake stand or serving plate. If the top is uneven, carefully even it off with a knife. Smooth about half of the frosting onto the top of the first layer, then top it with the second cake layer and smooth on the remaining frosting. Now it's ready to decorate and serve! 

Resources

Fudgy Chocolate Beet Cake with Chocolate Avocado Frosting (Vegan and GF). Coffee & Quinoa.
http://www.coffeeandquinoa.com/2014/03/fudgy-chocolate-beet-cake-with-chocolate-avocado-frosting-vegan-and-gf/. 

Electrolytes

We've all heard of electrolytes, but how well do you really know what they are and how they work? Electrolytes are electrically charged minerals, such as sodium, calcium, potassium and magnesium, that when balanced, help regulate blood chemistry, muscle action and other processes. Electrolytes need to be replenished regularly because you lose electrolytes when you sweat and when you urinate. It is especially important to stay hydrated and supplement your body with electrolytes when spending time in the heat or when sweating profusely. While water is perfect for maintaining proper hydration, it does not contain electrolytes. If you are concerned about your electrolyte levels, you may want to consider coconut water as an alternative form of hydration for times when you need it most, like after a strenuous workout. Coconut water is sterile when it comes out of the coconut, and extremely similar in composition to human blood plasma - so much so that it has been used as an IV fluid by physicians during war and in remote areas of the world for more than 60 years. It is completely safe and naturally compatible with the human body. For a light sodium boost, try adding a small pinch of natural salt to your coconut water. Olives, seaweed, rye, tomatoes, lettuce, and celery can help you replenish your chloride levels. Oranges, melons, raisins, prunes, bananas, sweet potatoes, avocado, peas, beans, spinach and kale are all excellent choices for a potassium boost.

Resources

Photo Credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/Other_Drinks_g65-Coconut_Drinks_p81198.html.

Fluid and electrolyte balance. MedlinePlus.
http://www.nlm.nih.gov/medlineplus/fluidandelectrolytebalance.html.

Image Attribution: lobster20/freedigitalphotos.net

Cleavers (Gallium aparine)

Native to Europe but naturalized to the U.S., cleavers has historically been used to treat nodular growths on and under the skin, and even as a treatment for epilepsy. These burr-like plants are excellent as part of a tonic, primarily for detoxification and the lymphatic system because they help stimulate movement of lymph into the bloodstream. Cleavers is an effective treatment for chronic toxicity-related inflammatory conditions including acne, eczema, rheumatoid arthritis and acute inflammation of the lymph nodes. Plus it stimulates the kidneys, improving toxicity drainage, mildly stimulates the liver and when paired with other immune stimulating herbs, helps treat infectious conditions. Cleavers is also beneficial for the health of the blood vessels and can be used to treat bruises, varicose veins and hemorrhoids. This herb is in the same family as coffee but contains less caffeine. Often, the fruits are dried and roasted to be used as a coffee substitute. In addition, you can eat the leaves and stems of the plant as a leaf vegetable if gathered before the fruits appear. Because of the little hooks that are on the plant, it is recommended that you steam or otherwise cook the plant before consuming. Despite the fact that cleavers is generally regarded as safe, you should check with Dr. Bossio if you are interested in using this herb.

Resources

Photo credit. "20140618Galium aparine" by AnRo0002 - Own work. Licensed under Creative Commons Zero, Public Domain Dedication via Wikimedia Commons. 
http://commons.wikimedia.org./wiki/File:20140618Galium_aparine.jpg#mediaviewer/File:20140618Galium_aparine.jpg.

Galium aparine. NDHealthFacts.org.
http://www.ndhealthfacts.org/wiki/Galium_aparine.

Cleavers (Galium aparine). Natural Standard.
http://www.livingnaturally.com/ns/DisplayMonograph.asp?StoreID=75BCC25AD99042AC827A9E89ED3918A8&DocID=bottomline-cleavers.

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

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/

Watermelon

Watermelon has been around for at least several thousand years. Today, over four billion pounds of watermelon are produced each year in the U.S. alone. All watermelon varieties, when ripe, contain an extremely high water content of roughly 92%, as well as a variety of different phytonutrients, key vitamins and minerals, and even dietary fiber. In general, watermelon is a coveted source of lycopene and the deeper-red-flesh varieties, at peak ripeness, contain the highest concentrations. Watermelons also contain a good deal of vitamin C, beta-carotene, citrulline, cucurbitacin E, flavonoids and phenolic antioxidants. The high concentrations of Lycopene and cucurbitacin E make watermelon an excellent anti-inflammatory food. Citrulline is turned into arginine within the body, which studies suggest may help fight against obesity. When enjoyed in large amounts, watermelon's fiber content can provide additional benefits with low calorie cost. Most people eat only the juicy flesh of the watermelon, but in reality, the seeds and rind are not only edible, but packed with nutrients in their own right. Watermelon seeds provide small amounts of iron, zinc and protein when consumed regularly over time. And although watermelon seeds provide added nutritional benefits, seedless varieties still pack a nutritional punch. Seedless watermelons are products of hybridization and, up until the last decade, these varieties were relatively rare. Today, it is estimated that some 85% of all watermelons produced in the U.S. are seedless.

When purchasing watermelon of any variety, you will want it to be fully ripe as this will provide the most benefits for your health. When considering pre-cut watermelon, the most nutrient-rich option will be the one with the deepest red colored flesh without any white streaking. Choosing a whole, uncut watermelon is a bit trickier. Consider the weight of the watermelon. A fully ripened watermelon will feel heavy from high water content. You'll also want to feel the rind. You're looking for a relatively smooth rind that is slightly dulled on top (the side of the watermelon that was exposed to the elements), and that the bottom (the side that was lying on the ground) is not white or green, but more of a creamy yellow color. If you're still not sure you've found the watermelon you want, ask your grocer to core an uncut watermelon so that you can do a taste test. If you decide not to purchase it, they can still sell it sliced. Watermelon is also easy to grow in your own garden. For tips on growing watermelon, check out GardeningKnowHow.com (www.gardeningknowhow.com/edible/fruits/watermelon/growing-watermelon.htm).

Resources

Watermelon. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

Tips for Growing Watermelon. Gardening Know How. http://www.gardeningknowhow.com/edible/fruits/watermelon/growing-watermelon.htm

No Bake Watermelon Cake

Summer is a prime time for outdoor get-togethers, picnics, and cook-outs, but desserts are often heavy on the stomach, making them less than ideal for consumption in the summer heat. Soothe everyone's sweet tooth and nourish bodies after a meal of grilled meats and veggies with this light and healthy dessert option that refreshes the body and taste buds. This cake will serve approximately 12 people making it perfect for small get-togethers.

Ingredients:

1 large watermelon
Whipped cream or coconut whipped cream
Blueberries
Raspberries
Almonds

Directions:

Step 1: To begin, cut the rounded ends off of your watermelon. Next, cut off the rind of the watermelon, so that you are left with a cylinder shape of only the fruity center of the watermelon. Pat the watermelon with wipes to remove excess moisture and sit it up on one flat end.
 
Step 2:  Next, frost the sides and top of the watermelon with whipped cream.

Step 3:  Finally, decorate your cake by lightly pressing the almonds to the side of the frosted watermelon and covering the top with the fresh berries or other fruit of your choice.

Keep the cake chilled until ready to serve, then cut slices just like you would with any other cake.

Bioflavonoids

Bioflavonoids are polyphenolic compounds that can be found in plants, most abundantly in vitamin C-rich fruits and vegetables. Studies have shown bioflavonoids support strong cell growth and deliver an anti-carcinogenic effect. More study is needed, but current research suggests that bioflavonoids may help promote cardiovascular health, as well as potentially offer protection from neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. Relatively high intake of flavonoid-rich foods and beverages has also been suggested to improve the processes that take place within the blood vessels (vascular endothelial), in the short-term at least.  It is possible, but not yet proven, that these short-term improvements may help in the long-term by reducing the risk of cardiovascular disease. When it comes to reducing the risk of cancer, consumption of flavonoid-rich foods may be helpful - but again, more study is needed. Bioflavonoids contain anti-inflammatory, antioxidant and metal-chelating properties, making bioflavonoid-rich foods a prime candidate for studies aimed at learning more about processes and function of the brain. Overall, whether it's because of the bioflavonoids, other nutrients, or a combination of all of their nutritious goodies, maintaining a rich diet that includes a variety of vegetables, fruits and legumes will undoubtedly help your body protect itself against disease. Additionally, you can supply your body with bioflavonoids from tea, red wine and soy.

Resources

Photo Credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/healthy-fruits-and-vegetables-photo-p226601

Flavonoids. Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/

The Bioavailability of Different Forms of Vitamin C (Ascorbic Acid). Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/vitCform.html

Fit Day. http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/9-foods-rich-in-bioflavonoids.html

Image Attribution: Photokanok/istockphoto.com

Tour of the Mints (Metha spp.)

A historic plant with origins dating back to ancient Greek mythology, and medicinal applications dating back to medieval monks, mint comes in hundreds of varieties. Some mint varieties, including peppermint, spearmint and chocolate mint, among others, are most often used for culinary purposes. Others, such as field mint, are more often valued for their therapeutic and medicinal qualities and used to treat ailments including headache, indigestion, heartburn, insomnia and gas. Still, some mint varieties are best used simply for their aroma or appearance. Corsican mint is one of the best known mint varieties and is most often used to make mint jelly to accompany a meal of lamb chops, but it also has medicinal properties.

Corsican mint has calming, anti-spasmodic effects that helps reduce anxiety, stress and headaches. It can also be used as an anti-bacterial and anti-inflammatory. Its aroma, like that of most mints, will help calm the mind and relax the senses. Additionally, this mint has the ability to stimulate appetite and reduce gas. Topically, essential oil of Corsican mint can even help relieve pain and ease tension in muscles. Peppermint, another commonly used mint variety, has been found to help relieve symptoms of irritable bowel syndrome, asthma and nasal symptoms of colds related to allergies, and even to limit some bacterial and fungal growth. Nutritionally, peppermint is also a good source of manganese, copper and vitamin C. 

There are many ways to enjoy mint. Try a cup of fresh mint tea, add some to a fruit salad, or add chopped mint leaves to soups that feature tomatoes. Fresh mints carry a superior flavor to dried mint and are better suited for culinary purposes. To store fresh mint leaves, carefully wrap them in a damp paper towel and place the pack inside a loosely closed plastic bag. If refrigerated this way, the leaves should keep for several days. Mints are fast-growing, aromatic herbs, which grow well in container gardens with moist, well-draining soil, set in full to partial sun. Many will also grow well indoors, making it possible to utilize mint year-round. For more tips on how to grow mint in your garden, check out GardeningKnowHow.com.

Resources

Photo credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/Vegetables_g63-Mint_Leaves_p145548.html

Mint Plant Varieties: Types of Mint for the Garden. Gardening Know How. http://www.gardeningknowhow.com/edible/herbs/mint/mint-plant-varieties.htm

Herb Fact Sheet: Mint. The Herb Society. http://www.herbsociety.org.uk/schools/factsheets/mint.htm

Peppermint. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102

Image Attribution:  foto76/freedigitalphotos.net

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

Salt

It's true that salt is vital to life, but it is also true that not all salt is created equal. Rock salts and sea salts are unrefined and contain many important trace elements that encourage healthy cellular metabolism. Table salt, on the other hand, is refined and stripped of all trace elements before anti-caking agents and iodine is added. In fact, table salt cannot be properly digested by the human body and when consumed it is toxic to the body's natural processes, leading to cellular inflammation; water retention and cardiovascular disease. A recent study out of Harvard presented such evidence to the tune of 2.3 million deaths worldwide in 2010 from heart attacks, strokes and other heart-related diseases linked to excessive salt intake. And don't be fooled, iodized salt will not increase your body's iodine levels. Instead, iodine should be supplied from seafood, kelp and seaweed, eggs, cereals and grains. In fact, research has shown that people who eat processed foods are at risk of iodine overdose and related health problems including overactive or inflamed thyroid, which can lead to tremors, disturbed heart rhythm, sleep disorders, increased blood pressure and anxiety and nervousness. 

The best thing you can do for your salt balance is to eliminate canned and refined foods from your diet, and closely monitor your intake of processed salt. Stay away from foods that list "sodium chloride" on the label. If for some reason you don't have a label to guide you, color is also an indicator. Refined salt is pure white, whereas unrefined salts are greyish white or pink due to their mineral content. Consider switching to Himalayan crystal salt instead. Packed with 84 of the same minerals and elements found naturally in the human body, Himalayan crystal salt helps control water levels within the body; promotes a stable pH balance inside cells (including the brain); supports blood sugar health; improves cardiorespiratory function; and helps to reduce muscle cramps and increase bone strength. Natural sea salts, while better than table salt, come from evaporated seawater and may contain toxins and pollutants not found in Himalayan salt. Harvested all over the world, varieties of sea salt may contain different trace minerals that may alter the taste and color of the product. One thing all salts do have in common though is that they are all 40 percent sodium. And despite the average daily intake being five to six grams, we actually need only 1,500 mg of sodium per day. If you have questions or concerns about your salt intake, or the best source of salt, talk with Dr. Bossio.

REFERENCES

Photo credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/salt-and-spoon-photo-p206860

Iodized Salt: Friend or Foe? Nanditha Ram. Natural News.
http://www.naturalnews.com/041484_iodized_salt_iodine_sodium_chloride.html

Excess Salt Consumption Found to be the Cause of Millions of Heart Disease Deaths Worldwide. John Phillip. Natural News.
http://www.naturalnews.com/041269_salt_consumption_heart_disease_
hypertension.html

Does Salt Cause Hypertension and Heart Disease? Jonathan Landsman. Natural News.
http://www.naturalnews.com/040560_thyroid_iodine_dr_brownstein.html

Q & A Library: Selecting Sea Salt? DrWeil.com.
http://www.drweil.com/drw/u/QAA351563/Selecting-Sea-Salt.html.

Image Attribution: Mister GC/freedigitalphotos.net

Herbed Salt

Herbed salts are a fantastic way to spice up pretty much any food. They are simple, relatively quick to prepare, can keep for months and, when used moderately, they can also be beneficial to your health. Not only does your body need unprocessed salt to survive, salt acts as a carrier of flavor for the herbs which will provide additional health benefits in their own rites. A traditional Tuscan herb salt uses a 50/50 combo of fresh rosemary and sage leaves. A Provencal herb salt on the other hand, adds a touch of lavender to a mixture of thyme, rosemary and savory. Or, if you're feeling more adventurous, try your own mixture of herbs and see what you come up with. Try a combo of mint, lemon grass, cilantro and ginger, or play around with a mixture of parsley, sage, rosemary and thyme - the possibilities are endless! 

Ingredients:

1 or 2 cloves of garlic
1 tablespoon of Himalayan or sea salt
1/2 cup of fresh herbs, leaves only

Directions:

Step 1: Begin by crushing and peeling each garlic clove. Garlic can have a sprout in the center, which can be bitter, so it is a good idea to remove and discard the sprout if there is one.
 
Step 2:  Next, rake your salt and garlic into a pile on a cutting board. Use a chef's knife to mince the garlic, blending it with the salt as you work. Make a separate pile of herbs on the cutting board and chop them coarsely. Combine the two piles and chop them together until you have a mixture that is the texture of coarse sand.

Step 3:  Lastly, spread the herb salt into a thin layer on a baking sheet and leave it near an open window for a couple of days to dry. 

Once dry, add a little to a well balanced meal and store the rest in a clean, dry jar.

Image Attribution: Klenova/stockfresh.com

Iodine

Iodine is essential to life, but both deficiency and overdose can have severe health consequences.  The body needs iodine - a trace mineral - to make thyroid hormones which control the body's metabolism and many other important functions. Without sufficient iodine, your body is unable to produce these hormones, opening the door for a host of health complications including enlarged thyroid, hypothyroidism, fibrocystic breast disease, and various physical and mental disabilities during fetal development. On the other hand, excessive intake of Iodine can cause an enlarged thyroid as well as hyperthyroidism, thyroid papillary cancer and iodermia, a serious skin reaction. 

Environmental factors including soil concentration and use of fertilizers can affect the iodine levels of foods, and most foods that naturally contain iodine typically contain only small amounts. Due to iodine additives, processed foods provide sufficient amounts of iodine, but due to the numerous downfalls of processed foods, you're better off opting for the lower iodine-containing natural foods to supply your body's iodine. Sea vegetables, natural yogurt, grass-fed eggs and mozzarella cheese are all excellent sources of natural iodine. Fish and shellfish, while rumored to be excellent sources of iodine, can actually vary greatly regarding iodine content. As such, it is a good idea to not rely too heavily on fish as an iodine source. The use of iodized salt has dramatically increased the iodine intake of people in developed countries. It is important to keep in mind when switching to a healthier source of salt - especially if you go the extra step of ridding your diet of processed foods that contain iodine additives - your iodine intake may dramatically decrease as well. Iodine levels can be a bit tricky to maintain, so be sure to talk to Dr. Bossio before adjusting your diet or supplements for reasons related to iodine. Consultation with Dr. Bossio is especially important if you have a history of thyroid problems, poor dietary balance and deficient intake of iodine and/or selenium.

REFERENCES

Iodine. World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69

Iodine: Fact Sheet for Consumers. Office of Dietary Supplements. National Institutes of Health.
http://ods.od.nih.gov/factsheets/Iodine-QuickFacts/.

Lemon Verbena (Aloysia citrodora)

A fragrant and practical herb, lemon verbena has a long history of use around the world, but today it is largely undervalued in America. It originated in Argentina and Chile and was introduced to the rest of the world in the late 1700s. Historically and globally, lemon verbena has been used in a variety of ways. In France it is known for its herbal properties and is often used in teas, culinary and liquor flavoring, and even in the production of perfumes and soaps. In Morocco, it is believed that a tea made by steeping the leaves in hot water can help relieve menstrual cramps and stomach aches. As an herbal remedy, Lemon Verbena also serves to ease tension, anxiety and stress, to reduce fever, and to ease colds, asthma, colic, dyspepsia, indigestion, flatulence and diarrhea. Additionally, while there is little scientific research, there is oral history that indicates this herb may have EMF protecting properties. 

Lemon verbena should be used in moderation, as prolonged internal use or large doses of Lemon Verbena may cause gastric irritation. In general, Lemon Verbena boasts a host of creative uses. Use the leaves and flowers in culinary creations including teas, desserts, fruit salads and jams. Add a sprig of Lemon Verbena to your vacuum cleaner bag, to help freshen the air as you clean. Plant Lemon Verbena in your garden, yard or in strategically placed pots, or hang bunches of it around your patio to take advantage of its strong citrus scent, which acts as a natural insect repellant. Tuck a few leaves behind books, or place on shelves, to keep fish-moths away. Consider it for homemade perfumes, cosmetics and potpourris. And when you really need to relax, run hot water over a bunch of fresh Lemon Verbena sprigs to make a scented bath that will help soothe tired muscles and clear nasal passages.

REFERENCES

Live Naturally with Herbs: Lemon Verbena. Natural News.
http://www.naturalnews.com/026543_tea_oil_herb.html

Aloysia citriodora. Missouri Botanical Garden.
http://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?kempercode=c962

Lemon Verbena: From Sorbet to Soap. New York Times.
http://www.nytimes.com/1997/07/09/garden/lemon-verbena-from-sorbet-to-soap.html. 

Image Attribution: Llez/wikimedia.org

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

Natural Ways to Change Brain Function

When:  Tuesday, June 3rd at 7pm

Where: 898 Ethan Allen Highway, Suite 6, Ridgefield, CT
 

Come and learn about non-medication alternatives, as well as safe and natural ways to change brain functioning. Supplements and herbs can be integrated with functional medicine to help children and adults avoid, reduce, or come off various medications. Dr. Bossio will discuss supplements and herbs and how she uses functional medicine to determine best treatment protocols. Dr. Roseann Capanna-Hodge, Ed.D, LPC, BCN,  and Dr. Bossio will also discuss how Neurofeedback and supplements work synergistically to improve treatment outcomes. How to utilize the summer to improve brain functioning with Neurofeedback and supplementation will also be reviewed. Information about Neurofeedback and a live demonstration will also be included.

Neurofeedback therapy is a safe, non-medication treatment for common childhood and adult issues and disorders, including: ADHD, Autism, Anxiety, Learning Issues, Social Issues, Sports-Related Concussion, Mood Issues, etc.  Come learn about QEEG brain mapping, how neurofeedback works, and how it could benefit you or your child.  ***We are so excited about QEEG, that all workshop attendees will receive a coupon for $100 off a QEEG brain map (applies to new clients only)***.  

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