#newhopeblogger

New(ish) Products

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Most of these products are new to me, although I know at least one of these has been around for at least a year or so, hence the ‘ish’. Here are my (and one of my son’s) favorites from the most recent New Hope Blogger Box.

Our favorite were the vegan Mexican dips by Zubiate Foods including queso, crema, and salsa (which is the only one that is not normally already vegan). These are not things we normally eat so when I asked my son if he thought the queso tasted like regular cheese-y queso, he said he had never had it before so he didn’t know but he really liked it. I tried it and it did taste like queso I’ve had if my memory serves me right, but more importantly, it really is delicious. We weren’t sure what to do with the crema but it turned out to be our favorite! It was also the best smelling and since neither of us really knew what to expect from ‘crema’ and were pleasantly surprised. It was so good! The salsa was tasty and spicy. We are used to salsa and this one was a delicious one, though probably a bit spicier than we would choose for a long chow session. The mix of the three with chips were really just right though! If you are vegan or simply avoiding dairy, I definitely recommend trying these for a fun snack or part of a full Mexican meal. I’m sure others can get a lot more creative with them than just the chips we paired them with, but my brain is currently filled with trying to find a place to move into so chips and dip were all I could muster.

Speaking of brains, this adaptogenic herb is also known to boost brain power. If you know one adaptogen, it’s most likely this one, ashwagandha, because it seems to be the most popular also the most versatile one in terms of helping the most amount of issues in the widest amount of people. It is also referred to as Indian Ginseng (actual Ginseng is also an adaptogen but has a greater effect on testosterone and can cause issues because of it. It is generally recommended that only men over 25 take it, and over 40 benefit the most from it. Women seem to tolerate it at any adult age.) Ashwagandha on the other hand has a more mellow effect and is far more about balance. It is recommended for mood stabilizing as well as stress management, and one way it does that is by stabilizing cortisol which most people know as one of the major ‘fight or flight’ hormones and has been recently documented to play a big role in holding onto belly fat. Ashwagandha is also the best adaptogen to help with sleep issues as well as helping with long term energy levels during the day time. This ashwagandha supplement by Youtheory is an easy way to get it into your daily life.

CBD is still having its day (years?) in the spotlight, and these by Hemp Fusion are intelligent mixes with thoughtful ingredients. The stress one actually has ashwagandha in it, no surprise there! They also sent a sleep one and an energy one, both of which I tried and I can attest to a lovely night’s sleep with the sleep one, but the energy one is harder to quantify. It might have been what helped me walk my dog this evening when I really would have preferred to sit on the couch with a magazine, but it really is hard to say. It didn’t make me buzzy or jumpy, that’s for sure. How are you guys feeling about CBD at this point? I’m curious as to what people are experiencing with it, or if they haven’t tried it yet, and if not, why? Let me know in the comments or contact me please :0).

The facial products from Probulin are a unique concept although I have heard before that putting probiotics on the face is beneficial, usually in the form of yogurt or kefir based facial masks. I am excited to try the entire line they sent because the ingredients look top quality as they are free of GMOs, sulfates, glycols, parabens, phthalate, sythetic fragrances, and they are cruelty free too. They really seem to have put together some products with the concept of ‘don’t put on your body what you wouldn’t put into your body’ in mind. I’ll have to let you know how my skin reacts once I use the line for a few days, but goodness knows that after this rough year I could use some intense facial therapy! I’ve tried everything once or twice as of last night, and so far so good. My skin feels healthy and the products go on nicely. I think the cleanser is my favorite for the way it leaves my skin feeling clean but not stripped.

The product that made me write the ‘ish’ on new in the title is Lively Up Your Breath‘s breath freshener because I wrote about it almost exactly two years ago in this post. It’s a unique breath freshener, not a mint, gum, or even spray. Instead it is a liquid filled capsule that you pop in your mouth and then break (it breaks easily pressing your tongue against your mouth) and the minty liquid does its thing. It’s strong and effective.

If you try any of these, please let me know what you think! I might not be writing here for a couple of weeks because I’m going to be moving soon so life will get hectic and the internet might get tricky, but I’ll still be reading emails and comments so please contact me anytime! And wish me luck with finding a place to live and moving for the first time in over 12.5 years. My kids grew up in this house so besides the fact there is a lot of stuff to pack up, there are even more memories and emotions that will be surfacing, boxing, and/or releasing. I’m saving the ashwagandha and stress CBD for the toughest days ahead.

Bye for now! XOXO

Herbalism Today and Blue Zones

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I think it’s fair to say that there’s been a systematic denigration of the use of herbs in America in the last few decades. Part of this stems from the very fact that herbalism has been in use since the dawn of humanity, and if it weren’t for herbs being used medicinally, I seriously doubt humans would have lasted long enough to have achieved the medical technological advances that we have now. That extraordinarily long history means herbs are tied up with myth, religion, and spirituality, as are all things from the ancient world. The world was not divided as it is now, with spiritual leaders, artists, scientists, politicians, and on and on all leading separate existences. Herbs fed humans daily, kept them alive and healthy, as well as kept vermin and germs away, so of course they were also part of the spiritual customs and traditions of each culture. They were both daily allies and miraculous magic workers. This intertwined ancestry is sacred still to many, but unfortunately others see it as a reason to label herbalism as just ‘old wives tales’ and consider it all ineffective, despite thousands upon thousands of years of use. It’s important to note that other parts of the world still embrace herbs as part of their medical system. According to the World Health Organization, around 75% of the world’s population still depend on herbal medicine for basic health care needs, and we aren’t just talking about third world countries. European doctors regularly prescribe ‘phytomedicines’ alongside other modern medicines, with German doctors reporting along the lines of 80% of them regularly using medicinal herbs in their practices, and in England and Australia both, herbalists are recognized health care providers. Also according to the World Health Organization, Japan leads the world in highest per capita consumption with 80% of Japanese doctors prescribing a traditional Chinese medicine within the last year. This shows that herbs are indeed effective, and they were seen as such in the U.S. too until the 1920s when the pharmaceutical industry really got going. (The numbers quoted above are from a book published in 2007 but seem consistent with what I’ve heard in the last couple of years.)

Another reason that herbs are often discounted is the fact that herbs exist in a different paradigm of health than our modern western view. In our culture today, if we don’t have a disease, that constitutes ‘healthy’ for the most part. We go to a doctor if we are unwell. The doctor runs tests and either offers us a procedure, or a pharmaceutical, or further testing, or if nothing is found than we are told to watch the symptoms and come back if need be. There is not much support for the in-between time in the modern American system, but that is the space where herbs (and other natural medicines) thrive. Herbs work to balance the body’s imbalances before reaching disease state. In this paradigm, health is a state of homeostasis, where minor issues are clues to overall body tendencies, and those can and should be addressed gently and consistently with herbs, and those medicinal herbs also provide beneficial side effects. This is a sharp contrast to what we are used to thinking of as medicine, and the truth is that most people are not in the habit of being self-aware enough to regulate their health before a disease state. Once a disease state has been reached most people want the fastest ‘cure’ which often means a relief of the symptoms, not a cure of the underlying imbalances that caused the issue in the first place. Not that every disease can be avoided with the proper herbs and care, but most people are at least vaguely aware of their personal patterns, genetics, and their weakest body systems that are apt to lead to sickness, so it is not such a far leap to start looking for ways to build weak areas up with herbs, nutrition, other natural products, and activities. It certainly beats knowing your genetic predisposition to certain weakness and yet doing nothing. There are always options. Self awareness leads to self care and self advocacy, and that is a healthy long-term outlook.

Speaking of a healthy outlook, my book club is now reading a book on Blue Zones (thanks to Lani for picking it!) which is a concept that’s interested me for some time so I’m excited to delve into it. Since I haven’t actually gotten the book yet though, I got familiar with the topic through this Delicious Living article that gives the quick and dirty on what makes a community a Blue Zone. Below are 9 pillars from the article to give you an idea of Blue Zones, but for the whole article, click the link above or the map below. Also, if you want to join our book club and read the book I linked to, let me know what you think!

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The Power 9 are the nine lifestyle principles, as outlined in The Blue Zones, that Buettner and his team documented during extensive research trips to the world’s five blue zones—Sardinia, Italy; Nicoya, Costa Rica; Loma Linda, California; Okinawa, Japan and Icaria, Greece. These principles, he explains, are common elements of the lifestyle and diet habits and overall outlook the centenarians share in each location he visited. They’re a recipe for longevity, he says. “But it’s an à la carte menu; you don’t have to do all of them.”

Here’s how you can incorporate these proven principles in your own life and home—or even your community.

1. Move naturally

Be active without having to think about it.

2. Hara Hachi Bu

Painlessly cut calories by 20 percent.

3. Plant Slant

Avoid meat and processed foods.

4. Grapes of Life

Drink red wine (in moderation).

5. Find Purpose Now

Take time to see the big picture.

6. Downshift

Take time to relieve stress.

7. Belong

Participate in a spiritual community.

8. Loved Ones First

Make family a priority.

9. Right Tribe

Surround yourself with those who share your values. (End of article info.)

These seem to be pretty simple concepts that make sense. We all want the same things, to be happy and healthy, to stress less and enjoy more, to be around loved ones and feel our time here is significant in some greater way. Let’s try to make it happen. And if you are wanting to add herbs to your life but are unsure of where to start, adaptogens are a great place. They help the body adapt to stress, and who isn’t overly stressed these days? Check out my free mini-course for more information on adaptogens and keep an eye out for my longest course yet which will be dropping soon. It’s where most of my energy has been going lately and just for a little hint, it’s especially for the makers and creators out there. Take care my friends and remember that you are your own best advocate. Please subscribe (top right) for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

Natural Help for Common Skin Issues

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Many people suffer from one or more of three common skin issues~ acne, eczema, and psoriasis. These can be frustratingly stubborn problems with a series of harsh topicals and prescriptions thrown at the issues with less than stellar results. The reason usually is, although it’s a myth that chocolate causes acne, the digestive system does indeed play a fundamental role in skin health. If you have a stubborn skin issue and haven’t looked into food intolerances yet, well, you are in for a treat because most likely once you get the food intolerances under control, your skin will glow with gratitude. There’s more to healthy skin than just a healthy gut of course, but you aren’t going to have the first without the latter, so step one is just making sure your digestive system is as healthy as can be. This may mean supplementing with bitters, enzymes, and probiotics to help the digestive system be optimally healthy, and if you do have food intolerances, there are other steps you can take to heal your system. By the way, you take bitters and/or enzymes before you eat, and probiotics after the meal is finished. Bitters activate your natural enzymes while taking enzyme supplements help to break down food with the added supplementation instead of boosting your body to make its own enzymes as the bitters do. Probiotics act later and deeper in the process.

Other important things to keep in mind when addressing skin issues are toxins in your food, products, and environments, your hormones (which really means your entire endocrine system), and your overall health which of course includes stress. That’s admittedly a lot to look into, so it might be nice to start with some natural topicals and specific supplementation for acne, eczema, and psoriasis. Delicious Living has a few suggestions to help with getting started:

Problem: Acne.

Clogged skin gland follicles lead to acne, the nation’s most common skin condition.

Cause: Pesky pimples are just part of the problem. Acne indicates any number of deeper health issues: hormonal imbalances, digestive upset, overactive oil glands or bacteria buildup, says Kate Tackett, ND. Although the condition is most common among 11- to 30-year-olds (approximately 80 percent of people in this age group experience it), many adults never outgrow acne and others may even experience acne for the first time in adulthood.

Topical solution: Look for serums and washes that use antimicrobial ingredients, such as tea tree oil, witch hazel and willow bark. Recent research also supports thyme for its acne-fighting properties. Salicylic acid (from willow bark) remains an effective go-to for alleviating inflammation and irritation. Green tea and neem may also help.

Try: Derma e Very Clear Acne Cleanser

Supplements: Use vitamin A to reduce sebum production; vitamins C, E and selenium to support skin “immunity” and skin cell repair; and probiotics to restore digestive imbalances. For severe redness, Benyamin recommends a high dose of 50 mg zinc (avoid long-term use at this dose; reduce it once redness subsides to avoid copper imbalance).

Try: Terry Naturally Acne Essentials

Problem: Eczema.

Eczema, from a Greek word meaning to “bubble or boil over,” is an itchy, red rash that can appear anywhere on the body and affects more than 30 million Americans. Although there is no cure, there are various ways to manage it.

Cause: As with acne, eczema triggers are vast—and vary from person to person. Common causes, according to Tackett, include excess stomach acid and leaky gut syndrome, candida overgrowth, food sensitivities, stress and contact with irritants found in cleaning and personal care products. Skin’s moisture loss can greatly exacerbate the condition.

Topical solution: Use gentle, nontoxic lotions that contain nourishing, plant-based oils and extracts. Research has shown that shea butter and sunflower seed oil can control and soothe dermatitis- related skin issues. Avoid “fragrances,” which are common skin irritants.

Try: Salcura Bioskin DermaSpray

Supplements: Probiotics balance gut bacteria and fight eczema-related inflammation. Omega-3s and hyaluronic acid restore moisture from the inside out.

Try: SeabuckWonders Sea Buckthorn Seed Oil

Problem: Psoriasis.

Less common than acne and eczema (10 percent of people inherit one or more of the genes that eventually lead to psoriasis, but only 2 to 3 percent of people develop it), psoriasis is an autoimmune disease that causes raised, red, scaly skin patches.

Cause: One main cause is silica (a trace mineral) deficiency, says Benyamin. Other triggers include genetics, leaky gut and diminished liver function.

Topical solution: Products that use salicylic acid can reduce scales and soften lesions, according to research published in Canadian Family Physician. Research has also shown that using aloe vera for four weeks can reduce psoriasis irritation. Jojoba moisturizes and soothes, while apple cider vinegar and capsaicin (the active ingredient in chili peppers) may alleviate itching and pain.

Try: Jason Natural Soothing Aloe Vera 98% Gel

Supplements: In addition to omega-3s and probiotics, look for beauty supplements that contain silica, with additional skin- and nail-supportive nutrients such as collagen and biotin. Tackett also recommends milk thistle for liver support and fiber to help eliminate toxins from the body.

Try: BioSil

If you like to drink herbal infusions, there are several blends that address skin health and usually focus on liver and blood cleansing herbs like burdock root and/or nettles. My favorite is Yogi’s Healthy Skin Tea with cinnamon and vanilla which is delicious and along with nettles has great digestive herbs and beautifying schisandra to support a healthy glow. There are plenty of other combinations out there if cinnamon and vanilla do not sound like your cup of, well, tea (oy!) and also green tea is always a great choice for skin health with all those antioxidants. Other herbs that are particularly healthy for the skin are Turmeric, Neem, and Amla, and be sure to drink plenty of water daily.

Wishing all of you skin that radiates your optimal health and natural light, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article..

Natural Sunscreens

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It’s that time of year again when we are bombarded with messages about sun safety and the need for daily sunscreen. That refrain has become a little dissonant lately though with more and more people questioning the ingredients in their sunscreen, with good reason. That ‘protective’ layer can house some awfully hazardous chemicals that have actually started to be researched as potential causes of cancer themselves, as well as having other undesirable qualities such as hormone disruptors, allergy-causing, and skin penetration. To review the specific chemicals and their risk factors, according to the Environmental Working Group (EWG), check out the graph located in their article here. They list oxybenzone as the most hazardous chemical in sunscreens, so it is a good idea to double check that at least that one chemical is not in any of your sunscreen products.

The alternative to chemical sunscreens is mineral based sunscreens which are considered safer. Jessica Rubino, in her article for Delicious Living, explains mineral sunscreens in this way:

Mineral sunscreens use active mineral ingredients, such as zinc oxide and titanium oxide. They reflect the sun’s rays like a mirror to protect exposed skin.

UV protection

When buying sunscreen, protection from UV rays should be your top consideration. In that sense, mineral options take the prize, according to the EWG. Zinc oxide, in particular, delivers the best UVA and UVB protection (also known as broad-spectrum coverage), says Leiba. “Mineral active ingredients don’t break down as readily in the sun, offering greater protection for longer.”

Ingredient safety

Generally speaking, naturally derived ingredients used in mineral sunscreens are gentler than chemicals. Still, some considerations remain. Avoid titanium dioxide in powder or spray form; the EWG claims it’s linked to toxicity when inhaled. Also, it’s worth reading up on nanotechnology, which creates tiny particles that are often used in mineral sunscreens to make them easier to rub in. Since labeling regulations of nanoparticles don’t exist yet, ask manufacturers directly about their policies. EWG maintains that nano in sunscreen is safe, but research continues. (There do exist non-nano mineral sunscreens, such as the one from Babo Botanicals below.)

Appearance

Other than those that use nanoparticles, mineral sunscreens simply don’t rub into skin as well, often leaving a white film. In the quest for mineral sunscreens that apply more evenly, some  companies are trying non-nano ingredients, such as an aloe base and ZinClear, a zinc oxide. If you choose a safe mineral classic, expect to take an extra minute to rub it in.

In another article from Delicious Living, the following nine sunscreens were given the safety rating of 1 (safest!) by the EWG. Compare that to oxybenzone which has an 8 (out of 10) rating and it’s clear these mineral sunscreens are a far safer bet. That being said, I do want to point out that from what I have read and also gathered from my naturopath, people really need half an hour of sun on their faces and bare arms every day, without sunscreen, for proper amounts of vitamin D. Here in the Pacific Northwest, as well as other places around the country and world, proper amounts of vitamin D are not even possible without supplementation because of the lack of sun for many months out of the year. Vitamin D is important for immunity, skin, bone, and mental health, and blood pressure concerns, plus a lack of vitamin D has been implicated in breast cancer and prostate cancer, as well as many other chronic health conditions. Keep this in mind when determining your sunscreen usage. It’s not only important to choose your ingredients wisely, but also to know how to use your products to ensure optimal health. The following are listed alphabetically:

Andalou Naturals All-in-One Beauty Balm, Sheer Tint, SPF 30

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With well-rounded complexion protection, Andalou’s BB product not only uses minerals to shield from harmful rays but also to lend a subtle, “sun-kissed” tint to skin. Fruit stem cells and superfruits provide an antiaging and brightening boost, too.

Babo Botanicals Clear Zinc Sport Stick Sunscreen, Fragrance Free, SPF 30

babobotanical-sunscreen

Containing 20 percent non-nano zinc oxide and a cocktail of nourishing botanicals to sooth the skin (think avocado oil and cocoa seed butter), this new launch a clear winner in safe sun care, and the EWG rating agrees.

Badger Unscented Sunscreen Face Stick, SPF 35

badgerfacestick-sunscreen

Badger continues to raise the bar for safe sun care, this time focusing on developing effective nontoxic preservatives specifically for mineral sun care. Badger’s line includes products for the whole family; this easy-to-apply face stick contains 22.5 percent zinc oxide for superior active lifestyle protection.

California Baby Super Sensitive Sunscreen, SPF 30+

californiababy-sunscreen

A brand that has rightfully earned the trust of moms, California Baby once again delivers on baby-centric safety, according to the EWG. Ideal for little ones, this fragrance-free product offers a comfortable application that is also sting-free for the eyes (moms can use it as a gentle-on-the-complexion option, too).

Goddess Garden Everyday Natural Sunscreen Lotion, SPF 30

goddessgarden-sunscreen

A go-to for anyone seeking daily, no-fuss sun protection, this product contains an efficacious blend of zinc oxide and titanium dioxide in a base of soothing aloe leaf juice, shea butter and coconut oil. Plus, it’s organic. A great choice for your body—and the earth.

Hampton Sun Sunscreen Lotion for Baby, SPF 45

hamptonsunforbaby-sunscreen

Another extra-gentle, excellent choice for babies, this product complements its UV-protective mineral blend with soothing chamomile and sunflower oil.

Jersey Shore Cosmetics Anti-Aging Mineral Sunscreen Lotion, SPF 35

jerseyshore-sunscreen

Sun protection is your No. 1 defense against aging. But extra protection is a major boon. Top-rated by the EWG for its UV protection, this SKU also contains vitamins E and D3 for antiaging prowess.

Juice Beauty Sport Sunscreen, SPF 30

juicebeautysport-sunscreen

Tailor-made for an active and beautiful lifestyle: Protect with chemicals, support with plant extracts, antioxidants and vitamins.

Mineral Fusion Mineral Sun Stick, SPF 30

mineralfusion-sunscreen

Mineral Fusion knows what skin needs—and the company is no stranger to delivering it with carefully crafted mineral formulations. This product starts with zinc oxide and titanium dioxide, then gives skin a vitamin and antioxidant boost.

In short, avoid chemical sunscreens, especially ones with oxybenzone in them, and instead opt for mineral sunscreens with zinc oxide and titanium oxide. Also, if you must use a spray sunscreen, only use ones made with zinc oxide, not titanium oxide, because the EWG lists it as unsafe when inhaled in that form. Enjoy the sun and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

Gluten-Free Waffles and Cinnamon Bread

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When my kids were going through a period of food restrictions due to intolerances, giving up gluten was by far the hardest part. Waffles came in handy as bread substitutes because gluten or no gluten, waffles are almost always yummy. I could pack them in my sons’ lunch boxes either plain, or with peanut butter between two just like a sandwich, and they loved it. (If you have never tried peanut butter on waffles before, you have to try it. It’s way better than it sounds.) Now they are able to eat gluten again, one more often than the other, but I still make the waffles gluten free and egg free for easy breakfasts. I make a double batch and just stick them in the fridge for a quick warm up on school days, and if they ever didn’t eat them all up within a couple of days I’d put them in the freezer, but that hasn’t happened yet. I like using Pamela’s Baking and Pancake Mix, but it does contain almond meal and buttermilk in the ingredients so if you are avoiding dairy and/or tree nuts, use another brand such as Enjoy Life Pancake and Waffle Mix and follow their instructions for flour to liquid ratio, and add in the other bits down below as desired.

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With Pamela’s mix, to make about 8 waffles, you will need:

4 T flax meal with 3/4 cups warm water (or 4 eggs)

2 T sunflower oil or another oil you like

1 t ground cinnamon

1 t vanilla extract

1.5 cups water

3 cups Pamela’s Baking and Pancake Mix

3/4 cups chocolate chips (optional but my kids’ favorite part)

To make:

Add the flax meal to the 3/4 cups of warm water and set aside for about 10 minutes. If using eggs, just blend everything together all at once. Eggs make more golden waffles but I use the flax meal because of the good omega-3 oil and the fiber, plus one of my sons had to avoid eggs for a while (intolerance) so I don’t like him to eat them all of the time. If using the flax, add the ingredients to the flax and water in the order I’ve written them above. Stir until just mixed, then load about 1/2 cup of the mixture at a time into the waffle iron. I spray my waffle iron each and every time with coconut oil, but I’m sure you know your specific iron’s needs.

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These make an easy snack too. When anyone first does an elimination diet or is told they can no longer eat certain (usually favorite) foods, it really helps to have tasty alternatives to rely upon to help ease that sense of loss. It truly is a grieving period, and for kids it can be especially incomprehensible, plus it’s hard on the parents who have to suddenly scramble as well. Even adults need to know they still can enjoy delicious foods every day, even if they are not exactly the ones they relied upon for years. Any time familiarity can be reestablished, a person’s sense of security, and therefore confidence grows, and it really does take all of that and more to stick with avoiding favorite foods. It also helps to know that if it is an intolerance, rather than an allergy, you really can beat it (in most cases) as long as you systematically work on building up your digestive tract as well as avoiding the trigger foods for as long as it takes. You will inevitably find new comfort foods, healthy choices that provide both healing and joy, but the process can bring up uncomfortable feelings until you hit on those perfect-for-you finds. Go easy on yourself until you get there.

Here’s another comfort food recipe for the gluten-challenged. This one comes from Delicious Living and I plan on giving it a next weekend. One of my favorite activities to do on Sunday afternoons is to bake while listening to one of my favorite podcasts, such as Wait Wait Don’t Tell Me or This American Life, and considering this is a bread, and it has cinnamon, I know it’ll be worthwhile for my family because we love bread and cinnamon (as you might have guessed from the quite large bag of cinnamon I keep on hand in the picture high up above.)

Gluten-Free Cinnamon Roll Bread

For the Bread:

  • 2 cups gluten-free all-purpose flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ¾ cup sugar
  • 1 egg
  • 1½ cups milk
  • ⅓ cup plain Greek yogurt
  • 1 teaspoon vanilla extract
  • FOR THE SWIRL
  • ⅓ cup brown sugar
  • 2 tablespoons unsalted butter (melted)
  • 2 teaspoons ground cinnamon

FOR THE GLAZE

  • ½ cup powdered sugar
  • 2 tablespoons milk

Directions:

Preheat oven to 350˚. Grease bottom and sides of a 9-inch loaf pan; set aside.

  1. In a large bowl, combine flour, baking powder and salt. In a medium bowl, combine sugar, egg, milk, Greek yogurt and vanilla; add to dry ingredients, and mix until well combined. To make the swirl, in a small bowl, combine brown sugar, melted butter and cinnamon.
  2. Pour about ⅓ of the batter into prepared loaf pan. Spoon ½ of swirl mix into a few spots in the batter; use a knife to swirl around. Top with another ⅓ of batter, and spread evenly. Repeat the swirl step. Add the last ⅓ of batter. Use knife to create swirls.
  3. Bake in oven for 45–50 minutes or until toothpick comes out clean when inserted. Remove bread from oven, and allow to cool. In a small bowl, combine powdered sugar and milk; pour over bread.

PER SERVING (1 slice): 223 cal, 3g fat (1g mono, 0g poly, 2g sat), 24mg chol, 206mg sodium, 43g carb (0g fiber, 26g sugars), 3g protein

May your days be filled with optimal health that is tailor made for you, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

Brain Health

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While creating a mini-course on adaptogens, I’ve been thinking about putting together a blend focused on brain health for my sons who are students and will be for many more years. The adaptogenic herbs I’m thinking of including are Ashwagandha, Tulsi, Gotu Kola, and Rhodiola. This would be a great mix for long-term energy and stamina, with herbs specifically targeting brain health, focus, and stress management, with anti-depressant and anti-anxiety action. This seems like an optimal mix for a student, or for anyone looking for long-term brain support. As we age it is especially important to make sure our brains get the best nutrition and care we can provide. No one else can do it for you~ this is self care at a fundamental level.

Here is an infographic from Delicious Living that has other ways to improve brain health on a daily basis. These tips are not only good for brain health but overall health and wellness in general, and they really aren’t hard. It’s a nice reminder of how eating more fruits and vegetables, reducing stress, exercising, and consciously limiting toxins improve every part of daily life. I’ve been thinking lately how the ripple effects of our thoughts and actions can be either be beneficial and building a better future, or damaging. It’s hard to always choose wisely, but self care can never be detrimental.

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Nutritious foods don’t have to be boring. The New Hope Blogger Box has some foods this time around that make superfoods snackable and drinkable. This Beet Latte from Raw and Root has goji and maqui berries along with the beet root to make this a deeply nourishing addition to any daily diet. This combination offers support for energy, heart health, weight loss, and more. Check out their website to see all the benefits of these three superfoods. This powder is going in my morning smoothies.

This dried Dragon Fruit from Jungle Orchards  has only 6g of sugars per package, plus 2g of protein. Dragon fruit is considered a superfood for its many benefits without the excessive sugar that many fruits have, especially dried fruits. This would make a great healthy snack for kids’ lunch bags when you want to send them off with extra fruit but not extra sugar. To learn more about the many benefits of dragon fruit (it was all new to me!) then check out this article which talks about weight loss, lowering cholesterol, improving energy, and more.

Avocado is delicious but has the one overwhelming flaw of being seriously high maintenance when it comes to catching its perfect ripeness, and also you can’t take an avocado anywhere without bruising. These freeze-dried avocados from Senor Avocado take the guesswork out of avocado ripening and they are fully transportable so lunch boxes can carry them. The healthy fats are still there, and the taste is the same as a fresh, but the texture is slightly different so no avocado toast with these. Instead, throw them on salads or soups, or just eat them as a snack or as part of healthy meal. There are different flavors but I really liked these Peruvian Pink Salt ones.

Enjoy the upcoming Memorial weekend (for those here in the U.S.) and be sure to take good care of yourself with some healthy delicious foods, some fun activities, and plenty of rest. Your body and brain will thank you for it. Please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

Gluten Free Peasant Bread and Quiche

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If you are following a gluten-free diet, then you know how hard it is to find a good peasant bread, or really any bread that feels special enough for holiday events or gifting. This peasant bread recipe is that something special. It is easy enough for novice bakers and can be made into an herb bread if desired. The texture is perfect for accompanying soups and salad, or just cutting off a piece and adding any sort of spread on it. I’ve  never had to toast this bread and I seriously cannot say that about any other gluten-free bread I’ve had, even the loaves of fresh bread from a nearby gluten-free bakery. Since spring brings with it Easter, Passover, Equinox celebrations, and Mother’s Day, I thought this would be a good time to share the recipe here although I have it on my previous blog so it might sound familiar to some of you. It’s the most visited post on that site by far.

The actual how-to will take you to another blog where I found a regular bread recipe that sounded like it’d be a good fit for gluten-free flours. This is because it is a no-knead bread, and that works well for gluten-free breads since kneading is done to activate gluten’s stickiness, but other flours do not react the same way. Gluten-free breads are always made with several different flours and starches in an effort to mimic that ‘glue’ that gluten naturally gives to wheat, rye, and barley. I use a lot of oat flour in my breads but you can substitute other gf flours or even just go with a gf bread mix such as one from Jovial, Pamela’s, or Manini’s. I find the bread turns out best with the flour combination below, but the pre-made mixes are great in a pinch, though if you do use one, adjust the salt according to how much the mix already has in it. (You’ll have to do a bit of educated guesswork.) Those three websites all have great recipes by the way, so if you are looking for more gluten-free ideas, check them out.

For the Peasant Bread, follow this link to the how-to, but replace the flour with: 1.5 C of gluten-free oat flour, 1 C millet flour, 1/2 C tapioca starch, 1/2 C brown rice flour, and 1/2 C sorghum flour. You can add 1 teaspoon of xanthan gum or psyllium husk powder for a more even texture if you wish, and I replaced greasing the bowls with butter with olive oil to make the bread dairy free. When greasing the pyrex bowls, really layer it on because I’ve ruined several crusts with not enough oil on the bowls. I think it works even better to spray the bowls with either coconut oil or olive oil instead of just using the liquid version so you can really layer it on. Whatever you use, use a lot. If you aren’t gluten free, try it in the original form and let me know if it’s good that way too. I bet it is and it’s so easy!

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Make this bread with the quiche recipe below for a special holiday meal or just to make a regular weekday feel special.

This quiche recipe from Delicious Living sounds perfect for Easter Morning brunch, but the way Amy Palanjian has written it makes it actually a great weekday option as well because you can make it ahead of time and just grab on busy mornings. Either way, it’s naturally gluten-free without substitutions. Here’s the full recipe courtesy of Delicious Living.

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Picture is Palanjian’s

Thyme’s vibrant flavor enhances mild goat cheese and eggs and aromatically complements parsley’s steady flavor. Make these easy, egg-based bites up to three days in advance, and store in the fridge for a quick power breakfast on busy days.

Ingredients:

  • 1 shallot
  • 1 cup packed and shredded baby spinach or kale
  • ½ cup lightly packed, minced fresh parsley
  • 2 tablespoons fresh thyme leaves
  • 8 eggs
  • ½ cup crumbled goat cheese
  • ½ cup low-fat (1 percent) cottage cheese
  • ⅓ cup cornmeal
  • ½ teaspoon salt

Directions:

  1. Preheat oven to 375°, and grease a standard muffin tin with cooking spray.
  2. Chop shallot, greens, parsley and thyme in a food processor. Stir together with remaining ingredients in a medium bowl. Divide evenly into prepared pan, filling each cup about two-thirds full.
  3. Bake for 20–22 minutes. Remove from oven, let cool for 2 minutes in pan, and run a paring knife around edges to loosen. Serve warm.

PER SERVING: 87 cal, 4g fat (2g mono, 1g poly, 2g sat), 127mg chol, 201mg sodium, 5 carb (0g fiber, 0g sugars), 7g protein

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People and Plants

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This e-guide from Delicious Living speaks to my heart. Delicious Living made it in partnership with the company Gaia Herbs which is one of  my go-to herbal supplement brands. I have taken their extra-strength turmeric daily for years and it has made a huge impact in my life (and my aching feet). Plants have been our friends, healers, and joy givers for all of our human existence and it’s a mission of mine to keep that relationship alive and thriving. This guide not only reminds us how many ways plants are part of our lives and part of our health, it also gives some suggestions for herbs that can enhance your daily life and if you think about it, our lifelong health is nothing more than our daily habits so adding small positive actions, supplements, and wellness practices are what make the biggest impact on health, aging, and quality of life. Check out the e-guide and enjoy being reminded of how integral plants are to our lives, and how entwined their health is with our own.

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Eco-Friendly Beauty Companies

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No one has time to make all their own beauty products, so it’s nice to know which companies are truly ‘natural’ and also have a sustainable mission that guides their work. If a company claims to be all natural but doesn’t care about their impact on the natural world, then something is clearly amiss. These four companies highlighted by Delicious Living’s Jessica Rubino are a great place to start. I personally use a lot of evan healy products because they are effective, smell great, and are clean and green. I first heard of the product line when I read the book No More Dirty Looks and I’ve been using some (off and on) ever since. We also have used Badger sunscreen face sticks in the summer for years. One thing to remember is that a little goes a long way with these products, especially when it comes to face oil, so start small then add more if needed. You can always blot some off with a tissue if after ten minutes you feel shiny or greasy at all.

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Buying this nourishing, totally clean, USDA Organic product also supports B Corp values, which for Badger means concern for employees, from on-site child care to organic lunches.

 

California Scrub Co. Spicy Chai

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This small company blends essential oils with upcycled coffee grounds to create luscious scrubs packaged in glass jars—sustainable from start to finish.

 

 

Evanhealy Blue Cactus Beauty Elixir

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Unique ingredients from small farms, women’s co-ops and other community-focused sources combine in lovely,  handmade organic products, including this elixir.

 

 

True Botanicals Renew Pure Radiance Oil

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Clinical trials plus a team of scientific advisers back the company’s vision for natural products that really work. A double-blind study showed that this pick, made with organic oils, improves skin hydration and reduces the appearance of wrinkles.

 

 

Enjoy your weekend and the next time you need to buy a beauty product, look for something that makes you also feel good on the inside too and you’ll get twice as much out of it. The earth will thank you as well as your skin. Cheers to you and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share this with anyone who might be interested.

 

Wheat: Is it the Gluten or the FODMAPs?

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When I first went to a gastroenterology doctor to discuss my blood tests that were positive for gluten reactions, his advice to me was not to go through the scope for celiac testing because, and I quote, “Lots of people have trouble digesting wheat. You just don’t eat wheat. That’s all you could do if you were diagnosed celiac anyway.” This struck me as mighty unconventional in an industry that loves to order as many tests as possible, but I followed his advice and I think I now understand that he must have seen people with wheat issues day in and day for decades to form that view. (And this was over ten years ago, before the gluten awareness explosion.) It isn’t just the gluten though, people can have trouble with wheat because of the FODMAPs, which makes wheat a particularly hard food for a lot of people since the protein and/or the carb can be the problem. It’s no wonder so many people find some relief when taking it out of their diet, but it might not be the cure-all they were hoping for. If that sounds like you, don’t get discouraged, there’s more you can do.

While gluten, which is a protein in wheat, rye, and barley, is the issue for celiacs and other people with gluten sensitivity, for others it might be the carbs of wheat, which fall under the FODMAPs acronym. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are molecules in certain carbohydrates that some people have trouble digesting. Wheat is one of the culprits but other items which fall under the FODMAPs category are beans, many dairy products, some fruits like apples and apricots, and a variety of vegetables such as broccoli and cauliflower. For a complete list, check out Fodmaplife.com but before checking it out you should know two things: 1. the list is extensive and can be overwhelming at first glance, but don’t let it deter you because 2. not everyone reacts to all the items the same. When you start to explore if you are one of the people whose digestive issues stem from FODMAPs, you will need to limit all foods high in FODMAPs, but you then can start adding some back into your diet and experiment with what really bothers your personal system and what can actually be tolerated and at what doses. So, in other words, the list is not a list of foods you can never eat again, think of it merely as a starting point.

An easy way to experiment with this and take the guess work out of your meal planning is to try Delicious Living’s Low FODMAP Menus for a Week. They have put together meals that avoid all the high FODMAP foods and instead focus on healthy foods that are easy on the digestive tract. Here’s a preview of what you’ll find:

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If you have gone gluten-free and have found some relief but not total relief, it is worth a week of effort to try low-FODMAP eating to see if you can’t be healthier (and therefore happier). Time to go shopping~

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The low-Fodmap diet is often encouraged for people who suffer with IBS. It is worth trying if you have consistent digestive issues that do not fully respond to other diets or remedies as many people find it to be just what they needed. You deserve to feel your best so don’t give up searching for ways to make you feel great on a daily basis. Best health to you and yours. Please subscribe for weekly posts about herbs, natural health, and green beauty, and please share this with anyone who might be interested.