All Natural Garden Spray (it works!)

After years of resigning myself to the sad reality that AT LEAST half my garden produce would be thoroughly enjoyed by the deer, bunnies and squirrels ,I finally discovered a concoction that actually deters my backyard friends (don’t feel bad - they still have plenty of other plants they feast on in my yard). This year I had 10x the number of tomatoes, cucumbers and peppers.

This recipe works as well as anything else I’ve tried, and it won’t hurt the plant or the soil. In a large mason jar (or any glass container) put the following:

• 1 red onion, roughly chopped

• 2 garlic cloves, roughly chopped

• 1 t cayenne pepper

Fill with water and leave in the refrigerator for at least 12 hours. Strain the liquid into a glass spray bottle. Spray the base and the leaves of the plants as needed.

HEALTHY GRILLING TIPS

Is backyard cooking hazardous to your health? it doesn’t have to be!

All meats have amino acids and sugars, and when grilled at high temperatures they naturally produce molecules called heterocyclic amines (HCAs).  And when fat drips and burns, the smokes contains polycyclic aromatic hydrocarbons (PAHs).  These two groups of chemicals have been linked to cancer.

Rosemary has the ability to reduce the risk of cancer from eating meats cooked on high heat (includes pan frying) as the antioxidants in rosemary prevent the formation of these carcinogenic compounds.

1. Marinate

Marinades that contain rosemary, thyme, sage, and garlic will also help limit the formation of potential carcinogens.  Studies published in the Journal of Food Science found that marinades containing these spices reduced the amount of total HCAs by as much as 90 percent, compared to a control.  Their antioxidants help offset harmful effects of grilling. Basil, mint, oregano, turmeric and ginger also possess powerful anticancer action. 

Even briefly marinating foods is effective in reducing the amount of carcinogens Use about one-half cup of marinade for every pound of food. The amount of marinating time is up to you because it only takes a few minutes to get the full cancer-preventing effect.

Marinating in red wine for six hours before grilling can also decrease the amount of carcinogens.

Avoid store bought marinades which are usually high in sugar, high fructose corn syrup or other sweeteners.

2. Add Veggies

Antioxidants in fruit and vegetables protect your cells from carcinogens. Always grill veggies over indirect heat to avoid charring.

3. Flip Often

To avoid creating carcinogens flip often. A study published in the Journal of the National Cancer Institute found that frequently flipping a burger combined with low-heat cooking significantly reduced E. coli and produced the lowest level of HCAs.  Idea - Fire up one side of the grill and cook on the other.

4.  Cut off the Char

Cut it off - it’s just burnt meat. If you do this one thing, you’ll eliminate many of the HCAs that form.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/19241593

https://www.ncbi.nlm.nih.gov/pubmed/20492265

https://academic.oup.com/jnci/article/92/21/1773/2906003

https://www.ncbi.nlm.nih.gov/pubmed/10578481

https://www.ncbi.nlm.nih.gov/pubmed/9216741

PURCHASING EXTRA VIRGIN OLIVE OIL

Olive oil is high in monosaturated “healthy” fats, and if the oil is high quality, will be rich in antioxidant polyphenols. Olive oil has many health benefits and has been associated with lower blood pressure and cholesterol levels and lower risk of cardiovascular disease. Olive oil consumption has also been linked with a reduced risk of breast and colorectal cancers, and lower risk of death from neurodegenerative diseases such as Alzheimer’s and Parkinson’s. 

The key is to consume high quality olive oil from a reputable provider as the majority of olive oils are diluted with lesser quality, often inflammatory oils. As Larry Olmsted, author of Real Food, Fake Food writes, “Most oils sold in the United States are fake.” To increase profit, some producers and dealers dilute high quality EVOO by mixing it with less expensive, lower quality oils, or older -  sometimes rancid - oil left over from previous seasons’ crops. When UC Davis researchers tested olive oil bought off the shelf in the US, they found that 69 percent of imported “extra-virgin” samples failed to meet international standards.

Most regions of the country have increased purity and quality regulations and requirements for EVOO. In the US, California holds amongst the highest standard in the world for extra virgin olive oil. Trust the California Olive Oil Commission’s (COOC) seal as it means the oil has passed the most stringent quality assurance testing and is 100% California grown. The seal is your guarantee for freshness and truth in labeling. To purchase highest quality EVOO produced outside of the US, be sure to look for: one of more of these stamps of approval:

·      The European Union’s PDO ‘Protected Designation of Origin’ stamp

·      Italy’s 100% Quality Italian stamp

·      Australian or Chilean EVOO, as it’s the least likely to be adulterated.

Labels with phrases like “cold pressed,” “pure,” and “light,” sound impressive but are simply marketing catchphrases. Other factors to consider?

• EXTRA VIRGIN refers to the way the oil was extracted. With EVOO, extraction is usually a mechanical pressing vs. other types that use chemical solvents to extract the juice. EVOO is not a guarantee of purity or quality, although the designation does generally mean a fresher, higher-quality oil which will have more polyphenols.

• EXPIRATION DATE - Purchase the freshest EVOO possible, especially if there’s a harvest date listed. Avoid buying EVOO that’s more than a year old or has been exposed to heat, air and light. Shop in stores where the stock sells consistently.

• CONTAINER - Purchase EVOO that is bottled in dark-colored glass — never plastic — to keep light and BPAs out of your oil.

• TRUST YOUR SOURCE - Look for Non-GMO and/or Certified Organic label to increase the chances that the raw materials will be of a higher quality. Or buy from specialty grocery shops or local, small batch, and artisanal olive oil makers.

• SMALL IS GOOD - To guard against rancidity, buy smaller quantities of EVOO.

• PROTECT YOUR EVOO - Fresh Extra Virgin Olive Oil (EVOO) is full of important health benefits. Thought to be higher in polyphenols, which may reduce the risk of heart disease, it also contains antioxidants and is low in saturated fat.

BRANDS TO TRUST

1. Bertolli Organic EVOO - Made from organic olives and produced using organic farming standards. Globally recognized for quality and, awarded best oil at multiple prestigious international olive oil competitions.

2. Chacewater California EVOO - Best in class 2020, Silver Medal 2020

3. California Ranch - Mildly robust, with a moderate polyphenol level - the easiest to find in your local grocery store. Also try Lucini, their more robust line

4. Cobram Estate  – Australia’s most awarded extra virgin olive oil. Best in class 2018, Gold 2020. Also available with CA olives

5. Ellora EVOO - 100% Pure Cretan Extra Virgin Olive Oil . Origin and authenticity is certified by EU standards, and the company maintains a focus on environmental consciousness and tradition.

6. Kasandrinos Organic EVOO - A century-old family orchard producing 100% certified organic, non-GMO extra virgin olive oil. Mechanical cold-pressing within 48 hours.

7. Kirkland Organic - High quality, great taste, Costco’s brand

8. McEvoy Ranch Organic - 2021 gold and silver

9. Olea Estates 100% EVOO - grown on a single family farm in Greece.  

10. Partanna EVOO - Produced since 1916 by the Asaro familia in Partanna, Sicily, this EVOO is cold-pressed, unfiltered and winner of Gold Medals.

ADD!

Trying to get a whole bunch of vitamins, minerals, fiber and other goodness into your diet? In a super simple and healthy way?

ADD IN!

Chia, flax, hemp, sunflower or pumpkin seeds, coconut, nuts, spices, herbs or whatever it may be. Look at every meal as an opportunity to add more nutrients and make it even healthier - ADD to oatmeal, eggs, soup, salads, veggies, and anything you are cooking for dinner.

Simple! ADD!

PLANT PURIFIER

According to NASA, certain common indoor plants may provide a natural way of removing toxic agents like benzene, formaldehyde and trichloroethylene from the air in our homes and offices.

The study was not conducted under realistic home or office conditions, and the few studies that have been conducted under such conditions show mixed results. Still, it’s well known that plants absorb carbon dioxide and release oxygen. And recent research has shown that micro-organisms in the potting soil of a potted plant remove benzene from the air, and some plant species also contribute to removing benzene.

Houseplants in your living and working environment will also help you feel more calm and creative. To efficiently and naturally help clean the air in your home or office, NASA researchers suggest that you have at least one plant per 100 square feet of space.

Furniture? Nah. Buy the houseplant!

MORNING MUST

Getting your day off to a great start is surprisingly simple! Thirty minutes before breakfast, drink a cup of lemon water to hydrate, purify, and energize your body. Simply add the juice of ½ lemon to a tall glass of water. Hot water will destroy some of the lemon’s enzymatic properties. Cold water will hamper blood flow to your stomach, impairing digestion. So be sure to use water at room temperature.  

The typical American diet - along with environmental toxins - puts excess stress on liver function, impairing the flow of bile. Smooth-flowing bile is essential for optimal digestion, which is essential for nutrient absorption. Drinking a glass of water first thing in the morning stimulates the liver and promotes bile flow that aids in digestion. Adding the vitamins and minerals from a lemon to the water gives more power to your digestive organs so they function well all day.

Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. Vitamin C is likewise needed to manufacture glutathione, a molecule – and mother of all antioxidants - which neutralizes toxins and helps the liver with detoxification. Lemons are also rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. The liver can make more enzymes out of fresh lemon juice than any other food element, giving its efficiency a big boost. 

Give yourself a big boost! Make a glass of lemon water part of your morning routine.

SUNSHINE & SUNSCREEN

Sunshine doesn’t just boost our spirits; it boosts our health. We need about 20 minutes of sunshine a day (without sunscreen) to help our bodies make Vitamin D - a super important vitamin that strengthens bones and the immune system, and lessens our risks of breast, colon, kidney and ovarian cancers.

But after we get sufficient sun exposure to build Vitamin D it’s important to protect our skin against too much of a good thing - those UVA and UVB rays that can lead to sunburn, skin damage, and skin cancer. So… we slather on the sunscreen!

If you aren’t already purchasing your sunscreen according to the EWG sunscreen report, it’s time to evaluate your current brand. The Environmental Working Group (EWG) recently posted its 2021 guide to sunscreens and found that three-quarters of the 1800 sunscreens tested did not provide adequate sun protection or included ingredients linked to harm.

Oxybenzone is just one example of a harmful ingredient. Oxybenzone was found in about 20 percent of the products tested this year, including 40 percent of the non-mineral options. Oxybenzone is:

·       allergenic

·       a potential endocrine disruptor which may increase the risk of breast cancer and endometriosis

·       likely more harmful to children than adults because of higher absorption and bioaccumulation

Sunscreen regulations have not been updated since 2011.  In 2019 the FDA planned to update the regulations however the proposal was withdrawn in the first coronavirus relief bill due to changes in the way over-the-counter-drugs are regulated.

The FDA’s proposal recognized just two ingredients as safe and effective, zinc oxide and titanium dioxide.  The FDA has proposed that 12 other active ingredients commonly found in sunscreens, including oxybenzone, need additional data from safety and efficacy tests. Those ingredients are used in about 60 percent of the sunscreens EWG assessed this year.

 So, while we want to be sure to get our twenty minutes of sunscreen-free sunshine, for extended time in the sun it’s important to use one of the safest sunscreens on the market.

Concerned?  Check your brand here

Thanks for the great work EWG! 

BASIL - the unsung hero

Ripe, juicy heirloom tomatoes are the perfect base for a delicious caprese salad. Slice, sprinkle with extra virgin olive oil, sea salt, freshly ground pepper, and top with a generous amount of fresh basil!  Tomatoes have always taken center stage in this classic dish, and it’s time we give basil it’s day in the sun.

Basil boasts numerous health benefits because of its high levels of antioxidants, vitamins and minerals. Essential oils in basil help the plant defend itself from predators and when we eat basil we experience similar benefits: a boost in immunity and protection from disease.

A Few Health Benefits of Basil

1. Contains Disease-Fighting Antioxidants

Basil contains two important antioxidants (orientin and viceninare) which help protect white blood cells responsible for immune function and help fight oxidation which slows down the effects of aging.

2. Powerful Anti-Inflammatory/ Antibacterial

Basil contains powerful essential oils that help lower inflammation, which is at the root of most disease like heart disease, rheumatoid arthritis and inflammatory bowel conditions. The volatile oils in basil provide protection against unwanted bacterial growth.

3. Promotes Cardiovascular Health

Beta-carotene found in basil protects epithelial cells (the cells that form the lining of numerous body structures including the blood vessels) from free radical damage, and also helps prevent free radicals from oxidizing cholesterol in the blood. Only after it has been oxidized does cholesterol build up in blood vessel walls, which is the beginning of atherosclerosis. Basil can help the muscles that control blood vessel function to contract and relax, promoting healthy blood pressure.  The magnesium in basil helps promote cardiovascular health by prompting muscles and blood vessels to relax, improving blood flow.  Basil is also an excellent source of vitamin K – a half cup delivers 98% of your daily requirement! Recent research has shown that an adequate vitamin K level is important in preventing heart disease, osteoporosis, diabetes, multiple types of cancer, and Alzheimer’s disease.

4. Helps Improve Digestion

Basil helps balance acid within the body to restore the body’s proper pH level. This can improve digestion and immunity by helping healthy bacteria flourish within the gut, and at the same time decreases harmful bacteria that can cause disease. Basil helps reduce bloating and water retention, stomach cramps, acid reflux, and has even been known to kill parasites.

Tips:

•  Combine chopped basil with fresh pressed garlic and extra virgin olive oil to make a dairy-free pesto that can top a variety of dishes including zucchini noodles, salmon and fermented sourdough bruschetta.

• Sauté finely chopped scallions and mushrooms, add a large can (BPA free) chopped tomatoes, 2 T tomato paste, sea salt and black pepper,  and cook on low heat for a half hour.  Add finely chopped garlic and basil and cook on low for five more minutes.  Since the oils in basil are highly volatile, it is best to add basil near the end of the cooking process. 

• Add basil, cabbage and cashew nuts to stir-fries to give them a Thai flair.

• Purée basil, olive oil and onions and add to tomato soups.

• Add fresh basil to your homemade vinaigrette dressing to enhance the taste, and at the same time help protect against any bacteria on the produce.

·     

WEED KILLER

Roundup is the most widely used herbicide in the world. A recent suggests that our exposure to glyphosate (the active ingredient in Roundup) has increased about 500 percent since it was first used in U.S. agriculture more than 20 years ago.

“This study is some of the strongest evidence to date that Monsanto’s glyphosate has infiltrated the U.S. food supply and has found its way into the bodies of most Americans,” said Olga Naidenko, senior science advisor for children’s environmental health at EWG. “We are talking about a chemical that can increase the risk of cancer and effect a fetus’ development. This latest research further underscores how the health of the American people is at risk from chemical agribusiness.”

Laboratory and epidemiological studies confirm that Roundup and glyphosate (the active ingredient in Roundup) pose serious health and environmental hazards, including possible endocrine (hormone) disruption, cell death, DNA damage, reproductive issues, cancer, birth defects, and neurological disorders.

Some of these toxic effects are observed at low doses that could be found as residues in food, feed crops and drinking water.

Protect yourself, your kids, and pets from RoundUp. Keep it OUT of your house. And use this non-toxic weed killer that keeps weeds OUT of your gardens.

RoundOUT – For eliminating weeds (rather than people and pets)

1 gallon white vinegar

2 cups epsom salts

1/4 cup dish soap

PUMPKIN POWER

ODE TO A PUMPKIN…..

Oh, great pumpkin! You are round and radiant. Sassy. Spicy. Spooky. Fun and fabulous enough to be the face of a whole season! And your seeds pack a punch that is profoundly potent!

Whenever we were carving pumpkins for jack-o-lanterns, soup or pie, mom would tell us to keep digging through the gooshy-squooshy-gooey-guts of the gourds. “Be sure to save every one of those awesome seeds!” she’d say. A few hours later, a tray of pearl-colored seeds were baking into golden-brown bits of goodness. Mom understood that pumpkin seeds just happen to be a tasty snack with numerous health benefits. 

Pumpkin seeds are a great source of magnesium. The fourth most abundant mineral in our body, it well may be the most important, as magnesium is required by virtually every cell and is essential for vibrant health. It activates over 350 chemical processes that sustain basic functions - including muscle contraction and relaxation, nerve function, cardiac activity, blood pressure regulation, hormonal interactions, immunity, bone health and synthesis of proteins for the utilization of fats and carbohydrates. Magnesium is needed for the production of specific detoxification enzymes and is also important for energy production related to cell detoxification.

Pumpkin seeds are also a good source of zinc. Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, and insulin regulation. Zinc is also important for prostate health. A zinc deficiency is associated with increased colds and flu, chronic fatigue, acne, and learning problems. 

If you are having trouble sleeping, pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin (known as the sleep hormone). Eating pumpkin seeds a few hours before bed, along with a healthy carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for melatonin and serotonin production that helps promote a restful night's sleep.

ROASTING PUMPKIN SEEDS

Soak the seeds for a few hours. Rinse and lay on parchment paper or a baking sheet to dry.  When dry, toss with a little bit of olive oil and sprinkle with Himalayan or other natural sea salt.   Roast at 170 degrees for about 15-20 minutes.

¼ cup pumpkin seeds contains about:

 ·        2.6 mg of zinc

·        9 mg of calcium

·        42 mg of magnesium

·        147 mg of potassium

·        4 grams of protein

·        4 grams dietary fiber

SLEEP SUPPLEMENTS

Pumpkins are most famous for their spicy fall flavor, added to everything from coffee to candles. Their delicious seeds can also - and much more importantly - improve our sleep!

Magnesium is an essential mineral that allows more than 300 enzymes in your body to function correctly. Your body relies on optimal magnesium absorption for many things, including muscle relaxation and sleep. Insomnia is one of the central symptoms of chronic magnesium deficiency.  

It's estimated that up to 70% of Americans may have a magnesium deficiency.  Since magnesium is not produced by the body, we need to purposefully consume plenty of magnesium-rich foods - such as leafy greens, nuts and seeds. Why are so many of us magnesium deficient?  Our diets include many processed, high-starch and refined foods, and pesticides often deplete our farm and garden soils of essential minerals. Eating organically grown vegetables and fruits is an incremental step toward better health. Snacking on pumpkin seeds is a fantastic source of magnesium and an easy addition to your diet—add them to cereal, salads, and rice dishes for extra crunch. Or grab a handful as an afternoon snack. Spinach and swiss chard are also rich in magnesium, but some magnesium is lost through the cooking process. To preserve more of the magnesium, add the spinach or swiss chard to your morning smoothie.                   

Foods to boost your magnesium levels are:  Spinach. Swiss  Chard. Pumpkin seeds. Almonds. Sesame seeds. Dark Chocolate. Avocado. Walnuts. Brown Rice. Dried Figs. Black beans. Broccoli. Bananas.

SLEEP SWEET!

YOU'RE THROWING AWAY THE BEST PART!

Carrots -  we clean, peel, trim and toss the tops into the compost bin without a second thought.

Carrot tops look a bit like parsley and taste a bit like, well, bitter carrots (which may explain why they have taken so long to catch on). If you enjoy arugula, you will like the peppery bitterness they add to a salad.  Of you can blanch for a few seconds to calm the taste. Carrot tops are a nutritious add to soup or vegetable stock but the easiest way to enjoy the health benefits is to throw them in a morning smoothie. 

Whatever you do, don’t toss the nutrients!  Carrot tops are rich in protein, minerals and vitamins.  They have 6 times more vitamin C than the root and are loaded with potassium (which can help lower blood pressure and help prevent osteoporosis). They’re an excellent source of magnesium which promotes healthy blood pressure as well as strong bones and muscles, and has been noted to purify the blood, lymph nodes and adrenal glands.  They are also rich in vitamin K which is vital to bone health and lacking in the carrot itself.

Tip – The tops will continue to draw moisture away from the roots as they sit in your fridge so remove the tops and store them separately. Wrap a damp paper towel around them and they’ll store for a few days. 

FIBER FIT

An Unfathomable Fiber Fact: most of us only get 5% of the fiber we need in our daily diet. Time to buck up and bulk up! 

According to the Harvard School of Public Health, fiber appears to reduce the risk of developing various conditions; including heart disease, stroke, diabetes, diverticulitis, and constipation.

Need more inspiration? We cannot digest fiber, so it contains zero calories.  Passing through our digestive system unabsorbed by digestive enzymes within the stomach, fiber carries along toxins, waste fat and cholesterol particles.  It is essential for our bodies natural detoxification process.

It’s easy to get the minimum 25-30 grams per day if you consciously add more of the following to your plate, smoothie, salad or breakfast bowl. 

SOURCES OF FIBER

Split Peas – 16.3 g per cup                                             Lentils – 15.6 g per cup

Pinto Beans – 15.4 g per cup                                          Black Beans – 15 g per cup

Kidney Beans – 13 g per cup                                          Artichokes – 10.3 g per cup

Raspberries – 8 g per cup                                               Chickpeas – 8 g per cup

Prunes – 7.7 g per cup                                                     Blackberries – 7.6 g per cup

Brussel Sprouts – 6.4 g per cup                                   Chia Seeds – 5.5 g per T

Broccoli – 5.5 g per cup                                                  Pear – 5.1 g

Spinach – 5.1 g per cup                                                  Pecans – 5.4 g per 2 ounces

Quinoa – 5 g per cooked cup                                        Walnuts – 4 g per 2 ounces

Pistachios – 3 g per ounce (about 45)                        Carrots – 4.8 g per cup

Potato with skin – 4.4 g                                                  Frozen Peas – 4.4 g per

Strawberries – 3.3 g per cup

NOTE: Do not adjust your daily fiber intake if your doctor has prescribed a low fiber diet because of intestinal issues.

TURMERIC

You hear a lot about turmeric these days and with good reason - its health benefits are impressive! Turmeric is a known blood purifier, improves liver function, supports the circulatory system, heals gastrointestinal disorders and decreases inflammation. It is also one of the most important anti-cancer nutrients studied today. Curcumin is turmeric’s active ingredient.  Over 2000 published studies have shown demonstrated anti-cancer benefits.

It’s easy to add more turmeric/curcumin to your diet - grate or chop a fresh root and add to vegetables and smoothies, or add the powder to eggs, soups, as a rub on chicken or in smoothies.  The challenge is that curcumin is not highly bioavailable, meaning the human body doesn’t absorb much curcumin when it’s ingested alone. Curcumin is also not soluble in water, only in fat. Therefore, it’s best to combine turmeric with a healthy oil such as extra virgin olive or coconut oil and also pair it with a pinch of black pepper which increases the absorption by as much as 2000%.

For a great rainy day drink that's full of goodness, make an Iced Turmeric Latte!

Place 2 cups coconut milk, 1 T raw local honey, 2 t coconut oil in a small pot. Heat on low until warmed through. In blender add ½ cup organic raw coconut water, 3 T freshly grated turmeric (or 1 1/2 t ground turmeric), a pinch of black pepper, and ½ t ceylon cinnamon.  Blend for 1 minute. Fill a glass halfway with ice, add 3-4 T of turmeric mix, and fill the glass with the warm milk.

Note: The pepper may seem out of place in this recipe but it helps the body absorb the turmeric.

HELP FOR COLD AND FLU SEASON

At this time of year we receive lots of questions about how to naturally deal with colds and flu.  While Nyquil and Dayquil may provide relief, they are loaded with ingredients you don’t want in your body (high fructose corn syrup, food dyes and citric acid to name a few). 

We are exposed to the flu virus ALL THE TIME.   Whether we actually come down with the flu is a function of the strength of our immune system.  To create an internal environment that effectively squashes the flu virus before it can take hold, you need to strengthen your immune system.   Are you working long hours, carrying too much stress, eating processed food, or getting insufficient sleep?  Any of these things will weaken your immune system.  A strong immune system can neutralize any virus it is exposed to.

Stop colds and flu at the first sign of symptoms. 

A scratchy throat, headache, sneezing, body aches, or general fatigue can all be early indicators of the flu.  Here are some nutrients that can help:

Zinc makes the immune system strong and most adults in the US are already zinc deficient.  Diets low in zinc can induce measurable reductions in the activity of the immune system. Zinc helps to weaken the flu virus.  This is a quality brand of liquid zinc with no harmful preservatives:  zinc

Vitamin C is a powerful antioxidant essential for human health. It supports a healthy immune system, cardiovascular system and nervous system.  It helps to weaken the flu virus. Drink this vitamin C and honey concoction every few hours for relief:

-       To 1 cup warm water add 2 teaspoons raw, local honey.  Mix well

-       Add the freshly squeezed juice of one orange (not orange juice!)

-       Open 2 capsules of Vitamin C (Ester-C version*), and stir everything together

*Ester-C is less acidic, easier on the stomach, and remains active for 24 hours ester-c

Ginger, Lemon and Honey are a potent combination.  Start with a cup of warm water, add 2 teaspoons of raw honey, grate in some fresh ginger, and squeeze in a wedge of lemon  - or use lemon balm tea as the base.  Traditional Medicinals is a great clean brand: lemon balm

Thyme Tea is excellent at supporting the immune and respiratory systems as well as the digestive and nervous systems. Thyme is a serious powerhouse when it comes to staying healthy. Thyme oil is one of the strongest, natural antimicrobials, making it very effective in calming sore throats. 

Oregano Essential Oil is also excellent for supporting respiratory health.  If you find yourself struggling with a cough or congestion, oregano essential oil can help ease your breathing.  ALWAYS dilute with a carrier oil if applying to your body, or add to a diffuser. http://rwrd.io/xlbc2iz

Any combination of the above will put you on the road to recovery!

LETTER LOVE

The US Postal Service is requesting the biggest stamp price increase in its history; from 50 cents to 55 cents for a letter weighing one ounce. The USPS reports that "the Postal Service has some of the lowest letter mail postage rates in the industrialized world." But in the last ten years, first-class mail sent through the Post Office has dropped by more than 50 percent. We receive only ten pieces of personal mail every year in most households, not including written invitations and holiday cards. Snail mail has taken a way, way back seat to email, Facebook, Instagram and Snapchat.

Seems like a perfect time to rethink putting pen to paper, paper in envelope, and stamp on envelope! Because….

·       Writing by hand helps us better retain information.

·       Writing by hand enables us to be more creative.

·       Writing by hand stands out in a world cluttered by the 24/7 barrage of technological messages.

·       Writing by hand forces us to slow down, breathe, think.

·       Writing by hand necessitates that we consider both our thoughts and the person who will – quite happily – receive our personal note.

·       Writing by hand not only makes the writer feel good. It sends a message to the note’s recipient that ‘someone is thinking and caring about you’. Extra effort and time spent on a task are a clear sign of affection.

·       Writing by hand ensures a recorded document of a particular moment in one’s personal history.

·       Writing by hand creates a memento that can be long kept and cherished - by the recipient, and subsequent generations.

When was the last time you received a hand-written note? Remember how it made you feel happy, appreciated, special, supported, loved?

Let’s help save the USPS. Visit the post office and buy some Forever stamps before stamps increase in price. Write a couple notes a month at first. Then jot one note a week if possible. Each note can be a couple written sentences, or many paragraphs. What matters most is that the simple act of writing and sending a personal note, card, or letter will make you feel great. And it will make the lucky recipient of your note feel even better!

JAR JAR FETA

Kindly don’t ask which Star Wars character is whom, or did what, in a galaxy far - or not so far - away. Though I’ve seen every film, I only remember a few of the major characters. The Cute, Funny, Menacing, and Bad-ass ones.

And then there are the Bizarre peeps. The big gooey Pizza Guy, and Jar Jar Binks.

I’ve endured plenty of heated discussions determining whether Jar Jar Binks is the worst Star Wars character ever featured on film. Considering there are 7,314 Star Wars films and a trillion characters, I feel kinda sorry for Jar Jar. And though he (she? it? they?) has absolutely nothing to do with wellnessmultiplied, I need a catchy name for this bizarrely delicious, out of the norm feta cheese fabulous concoction that I am insisting you make for your next party. Or lunch. Or snack.

Confession: I love cheese. European cheese; in most shapes, textures and stinky variations. But feta has never been a fave of mine. ‘Til last week. My sis handed me a small jar filled with white chunks floating in golden liquid, surrounded by green flakes and stems.

“I know you’re a cheese snob,” she says. “But feta’s really good for you. Low in calories. High in B vitamins, phosphorous and calcium. Good for your bones and your gut. Just taste it.”

Try it I did, because if my sister was a Star Wars character, she’d be the bad-ass cook. I tasted that cheese spread, and then I promptly hid it from the rest of my family.

So what to call the glorious cheese and herbs in a jar?

Jar Jar Feta.

Here’s a TIP. Make Jar Jar Feta. Eat it. Hide it from your family, or share it with everyone you know. It’s cannot help but be a fan favorite!

JAR JAR FETA

1. Cut a block of feta cheese into chunks.

2. Select your favorite fresh herbs; rinse, dry, sliver and mix together. We use rosemary, thyme, chives, a few sprinkles of hot pepper flakes, and a bay leaf.

3. Layer the bottom of a clean glass jar with feta chunks (I used a 6 oz jar.) Sprinkle herbs and hot pepper flakes over the cheese.

4. Continue layering cheese, and sprinkling the layers of cheese with herbs until layers reach 1/2 inch or so from the top of the jar. Leave room for oil.

5. Tuck a bay leaf down one side of the jar.

6. Slowly pour extra virgin olive oil over the layers of cheese and spice until all jar contents are covered (the cheese will get moldy if not completely doused.)

7. Marinate for 24 hours. Serve as cheese spread with veggies, sour dough baguette slices, or whole wheat crackers.

   Refrigerate for up to three days.

EXERCISE CONTENT (as in HAPPY!)

Researchers looking at the link between physical activity and mental health found that sports performed in groups, like team sports and gym classes, provided the most mental health benefits, followed by cycling on the road or on a stationary bike.

The study, published in the journal Lancet Psychiatry, analyzed different types of exercise, discovering that team sports and gym classes provided greater mental health benefits than running or walking.

Those who play team sports like soccer and basketball reported 22.3% fewer poor mental-health days than those who don’t exercise. Runners and joggers fared 19% better, while those who did household chores did 11.8% better than non-exercising participants.

In a secondary analysis, the researchers found that yoga and tai chi - along with other recreational sports from yoga to golf to horseback riding had a 22.9% reduction in poor mental-health days.

Exercise between 30 and 60 minutes for the best mental health; 45 minutes, three to five times a week is optimal.

BUG REPELLENTS

Environmental Working Group’s 2019 GUIDE TO BUG REPELLENTS : WHAT TO LOOK FOR IN BUG REPELLENT

No repellent works every place against every pest.... According to the available scientific literature, when you really need protection, your best bets are products made with active ingredients that have been registered with the U.S. Environmental Protection Agency and approved by the Centers for Disease Control and Prevention. When a company registers a bug repellent, it must provide the EPA with technical information that shows the chemical is effective against mosquitoes, ticks or both. The EPA must approve any marketing claims that assert the repellent works for a particular length of time.

Based on testing data, we recommend starting with three active ingredients for protection from a variety of biting insects and ticks. All three have good safety profiles:

• Picaridin [Learn more]

• DEET (at less than 30 percent) [Learn more]

• IR3535 (at 20 percent) [Learn more]

The two repellents below may also be good options and should provide similar protection but, perhaps, for shorter durations:

• Oil of Lemon Eucalyptus and its synthetic derivative PMD [Learn more]

• 2-Undecanone [Learn more]

But beware when using any of these repellent chemicals: You must follow the guidelines on product labels to avoid overexposure. These are strong chemicals that should not be used on infants under 6 months old, and some should not be used on young children.

If you are hesitant to try a new bug repellent, start using it in your backyard, neighborhood and places you go regularly. If one product fails to deter biting bugs as you had hoped, next time try a different formulation with a higher percentage of the repellent chemical, or a product with another active ingredient.

Here is a guide to common brands that feature the five recommended active ingredients. (EWG does not recommend products that combine repellent and sun protection.)

EWG’s Top Choices

PICARIDIN

Avon Skin-So-Soft Bug Guard Plus PicaridinNatrapel 8-hour

COFF! FamilyCare (Clean Feel versions only)Sawyer Picaridin

DEET

ColemanCutter

OFF! ActiveOFF! Family Care

OFF! Deep WoodsRepel

SawyerUltrathon

Additional Choices

OIL OF LEMON (WITH ENHANCED PMD CONCENTRATION)

Coleman BotanicalsCutter Lemon Eucalyptus

In2careOFF! Botanicals

Repel Plant-Based Lemon Eucalyptus

IR35352-UNDECANONE

Coleman Skin SmartBioUD

BOTANICALS? Products made with botanical extracts may be worth trying if bug-borne diseases are not known to be a problem where you are going. But many of these products contain allergens in highly concentrated forms. Effectiveness varies widely. The EPA does not require registration and testing of these botanicals for effectiveness or safety, so there is not much data to confirm or contradict their advertising claims. Consumers have no assurance that these products actually work. That is why the only botanically derived ingredient the CDC recommends is Oil of Lemon Eucalyptus/PMD, which has been registered with the EPA and undergone efficacy testing.

Before you grab the repellent:

Give bugs a smaller target. Cover up with light-colored clothing. In areas with a lot of bugs, wear long-sleeve shirts with high collars and bandanas. When walking in tall grass or brush, tuck pants into socks to keep ticks and chiggers off your body. Use nets and/or fans over outdoor eating areas, and place nets over strollers and baby carriers. If your kids are going to camp, send them with mosquito netting for their bunks.

Get rid of mosquito breeding grounds. Drain standing water around your home. If you live in a place with a high tick concentration, make a wood chip barrier between your yard and wooded areas, mow the lawn, clean up brush regularly and follow the CDC’s guidelines for reducing your yard’s tick population.

Know your enemy. If you are in a place that presents few risks for pest-borne diseases and you don’t mind getting a few bug bites, your choice of repellent may not be that critical. On the other hand, if you need to protect yourself from Lyme disease, West Nile virus, Zika or other serious mosquito- and tick-transmitted diseases, your repellent and other preventive actions are serious decisions. It is vital that you research the common pest-borne diseases in your area – or where you are headed – so that you can match your choices to your risks.

Lyme disease cases are highly concentrated in 14 Northeastern and Mid-Atlantic states, from Virginia to Maine, and in the upper Midwest, mostly in Wisconsin and Minnesota. You are most likely to contract Lyme disease between late April and August.1

West Nile cases have been found in almost every state, with the most cases reported in 2017 in Arizona, Texas, California and Illinois. According to the CDC, infections from mosquitoes carrying West Nile virus occur primarily in the summer months, peaking in August.2

Much more information is available from the CDC and the World Health Organization.

TOWEL TOUCH-UP

Another Baking Soda Simple Solution! Dirt and oil, hard water and friction can make towels less absorbent. They feel rough and look worn. Baking soda helps loosen fibers and remove dirt and chemical residue from cloth. It also eliminates musty odors that settle into damp towels when they aren’t washed immediately. Added to your regular wash cycle, baking soda will help keep towels fluffy, fresh smelling and soft.

For ONE load of towels:

1. Set washer temperature to WARM. 

2. Add ½ cup of baking soda directly to washer along with regular detergent. 

3. Wash and dry towels as usual.

NOTE!  It’s best to only wash three or four bath towels at a time, depending on washer size. Toss washcloths, kitchen towels and hand towels into washer with bath towels, leaving plenty of room in both washer and dryer for the towels to be properly washed, rinsed and dried.