Over the past several years we have gotten further away from the natural lifestyle that God intended for us to live for the best health we can have on this earth. Instead of turning to the products and resources He has placed here for us, that are meant to attack the root problem, we turn to medications and other expensive treatments that just stop the symptoms and ignore the true problem…while at the same time creating even more health side effects we didn’t bargain for.

6 Things that Weaken Your Immune System

1. Lack of Vitamin D – Vitamin D is very important to a strong immune system. More and more evidence is showing that a vitamin d deficiency is a big culprit in increased susceptibility to infections and illnesses.

2. Stress – Chronic stress has been shown to suppress protective immune responses, weakens our internal organs and leave us more susceptible to disease. It actually really confuses your immune system. It triggers immune overreactions and under-reactions. The overreactions can leave you struggling with autoimmune symptoms. Immune system under-reactions could leave you catching every cold, flu, or other bug that’s going around. It’s a hard one to avoid, but it is one that we all need to reduce in our daily life for optimum health.

3. Sugar and Processed Foods – Consuming refined sugars can cause chronic inflammation in the body, and it has been shown to shut down white blood cell production for up to five hours. Processed foods and diets high in sugar can cause gut damages (the first line of defense in the immune system), and cause other organs, such as the brain, heart and liver to not function properly.

4. Lack of Good Quality Sleep – It’s not just getting enough sleep, though it is important to get at least 7 hours, but you also need to be sure you are getting GOOD QUALITY sleep. When you aren’t getting enough quality sleep, or enough sleep in general, your immune system won’t be able to function properly. Try turning off your devices at least an hour before bedtime and sleep in a dark, cool (but not cold) room.

5. Lack of Physical Touch – Physical touch has been shown to boost the immune system. Hugs strengthen the immune system…The gentle pressure on the sternum and the emotional charge this creates stimulates the thymus gland. This regulates and balances the body’s production of white blood cells. Hugging also induces the “stress buffering effect”, where the individual who is hugged often is less likely to become sick due to stress-induced illness.

6. Using Harsh Chemicals and Cleaners – In order to keep the immune system continuously protected from very harmful bacteria and viruses, the microbiome of our skin requires some level of pathogens and bacteria. Using all these harsh cleaners and anti-bacterial soaps destroy the natural dirt that our body actually relies on to stay healthy. Researchers have found that exposure to outdoor microbes (such as dirt) is linked to a stronger more robust immune system.

6 Things to Boost Your Immune System

After finding out everything that damages our immune system, it’s always nice to know what we can do to get our defenses back up and in working order again.

1. Probiotics – Did you know that your gut health and immune system are linked? Seventy to eighty percent of your immune tissue is located in your digestive system. The gut is often the first entry point for exposure to bad bacteria, so protecting your gut is an important part of keeping your immune system in good condition. This is where probiotic foods and supplements some in. Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

2. Vitamin C and D – Vitamin C foods contain anti-inflammatory and antioxidant properties. Studies have shown that getting enough Vitamin C in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of some illnesses, such as the common cold.
Knowing that the lack of Vitamin D leaves us much more susceptible to illnesses and infections, it stands to reason that getting more Vitamin D will help to boost our immune system. Traditionally, the human vitamin D system begins in the skin, not from the foods you eat. You can consume supplements or Vitamin D rich foods such as raw milk and wild-caught salmon, whitefish, sardines or tuna, but the most effective way is through natural sunlight.

3. Eat Whole Foods – A strong immune system starts in your gut. Think of the gut as the first line of defense against enemy invaders. That means what you put into your digestive system has the power to either harm or help you. Eating whole, organic foods helps to provide your body with the nutritional ammunition it needs to fight of sickness, and protect your gut from damage.

4. Exercise – Staying active and incorporating exercise into your daily and weekly routine is important to a strong immune system. It not only keeps your body in good shape and gives it energy to fend off nasty invaders, but it can also improve the gradual deterioration of the immune system.

5. Herbs – Antiviral herbs inhibit the development of viruses and boost the immune system, helping it to attack viral pathogens that are harmful to the body. Some of the top antiviral herbs include Echinacea, Elderberry, Garlic, Licorice Root, Oregano and Sage. You can incorporate these into your health routine through herbal teas, essential oils, and cooking.

6. Proper Hygiene – It goes without saying that proper hygiene (washing hands after coughing or sneezing, or if you are sick) is important for making sure we avoid germs and bad bacteria. But here is something you may NOT know: don’t clean too much! There is a balance…and you know, a little bit of dirt and mud and GOOD bacteria is also good for the immune system.

Our bodies are made to combat germs and protect itself from harm. We have a built in defense system against illness and other harmful things seeking to damage our health. We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the strength and integrity this defense mechanism: the immune system.

Most of the time we don’t even notice when our immune system is working. But when it has become compromised we are at a greater risk of developing infections and other health conditions…and that’s when we notice it!

Strengthening our immune system doesn’t happen over night. It requires patience and diet and lifestyle changes. Are you ready for the change?

Perhaps, before you can make this big decision, we should take a little look at just WHAT the immune system does for the body…

Functions of the Immune System

The immune system is a network of organs, white blood cells and proteins that protect the body from viruses and bacteria or any foreign substance. The immune system’s job is to: 1. Neutralize and remove pathogens like bacteria, viruses, parasites or fungi that enter the body, and 2. Recognize and neutralize harmful substances from the environment, and fight against the body’s own cells that have changes due to illness.

This body system really is amazing! Did you know that the human immune system is constantly adapting and learning so that the body can fight bacteria or viruses that change over time? There are two parts of the immune system:

• Our innate immune system: this works as a general defense against pathogens.
• Our adaptive immune system: this targets very specific pathogens that the body has already had contact with.

These two systems complement each other and work to effectively react to pathogens and other harmful substances, protecting our health and defending the rest of our bodily functions against enemy invaders.

Now it could be said that there is a lot of pressure on the immune system to do its job. Which is why it needs our help, as well. It must be able to tell the difference between “self” and “non-self” cells.

• “Non-self” substances are called antigens. These include the proteins on the surfaces of bacteria, fungi and viruses. The immune system detects the presence of antigens and works to defend the body against them.
• “Self” substances are proteins on the surface of our own cells. When functioning properly and normally, the immune system has already learned at an earlier stage to identify these cell proteins as it’s own. However, there are times when it identifies its own body as “non-self”, and fights it. This is called an autoimmune reaction.

Autoimmune Disorders

Even though millions of Americans suffer from some form of autoimmunity, many without knowing it, we still have many questions about it. Questions that deserve some answers:

What is autoimmunity? Autoimmune diseases cause your immune system to attack your own body’s cells and tissues in response to an unknown trigger. Examples of autoimmune diseases include rheumatoid arthritis, lupus, inflammatory bowel disease, multiple sclerosis and type 1 diabetes.

How does our immune system get confused? There are many theories about this, many of which are being tested, but we do know that foreign cells may get into the body through the intestines. Some foods cause inflammation and create gaps in our intestinal lining, allowing the foreign cells to leak through. This is called leaky gut syndrome. This may also be why people with autoimmune disorders can fluctuate between periods of remission and flare-ups with worsening conditions.

Does nutrition play a role, and can it help with flare ups? We already got a little bit of this question answered above, but let’s dive in a little deeper and examine it more. Think of your digestive tract as your first line of defense against autoimmune illness, or any illness for that matter. From entry to exit, the lining of your digestive tract is continuous with the skin that covers your body. This actually makes your digestive tract lining similar to your skin in a sense. It acts as a barrier that protects your blood and inner tissues against harmful substances. If you are suffering from an autoimmune condition, your digestive tract is probably not as healthy as it can be.

While there are many different foods that can contribute to autoimmune flare ups and problems, here are THREE of the biggest ones:

Sugar

-A diet full of sugar, especially processed sugar, is NEVER good. It sabotages the immune system’s ability to combat illness, disease, and other threats to the body. Over consuming sugar leads to chronic inflammation, a big danger to anyone with autoimmune. This causes the body’s immune system to turn on, attacking healthy cells.

Dairy

– It’s sad but true. It may be time to leave the dairy behind. For those with autoimmune, dairy can cause several problems and flare ups. The casein protein found in milk can cause inflammation in the body, which leads to a weakened immune system and an autoimmune flare up. These proteins can also mimic your body’s cells, like the pancreas. When the body mistakenly attacks the pancreas, a person may develop autoimmune type 1 diabetes.

Gluten

-Gluten these days is rarely anyone’s friend, but it is a special enemy of those with autoimmune. Gluten can be dangerous, not just for those with celiac, but also for those suffering from many autoimmune diseases. If a person already has an autoimmune condition, then the body has trouble processing gluten naturally. Consuming gluten puts stress on the immune system that can result in flare ups.

Solutions?

I know this may require you to remove some of your favorite foods, and it’s hard, but there are also steps you can take to improve your digestion and autoimmune condition.

Hydrate…with water. Flushing out toxins and supporting cellular energy will go a long way to improving autoimmunity.

Next, go easy on your digestion. Stay away from those foods that cause inflammation, and maybe try fixing certain foods in a different way to make it easier to digest. For example, some veggies just go down better when lightly steamed. You can also add in some probiotics or digestive enzymes.

Finally, try some gentle exercise to reduce stress. This is a hard one to pull off, but so important. High stress leads to inflammation and other emotional problems that can cause autoimmune flare ups and other problems. So it makes sense, then, that lowering stress can make for a better and healthier you…and a stronger immune system!

Well, it is 2021! The holidays are over, the Christmas decorations are coming down, friends and family have departed for their homes and it is time to return to go back to our regular daily routines. But even though the holidays are over that doesn’t mean the cold and gloomy winter days are.

On those cold, cloudy winter days it is tempting to let the weather dictate your mood… but it doesn’t have to.

It’s easy to take a break during the holidays and not stick to your normal routine of diet and exercise. I mean, come on! It’s a holiday! We have to take SOME breaks, right? But once it is all over and the new year has begun…it is really hard to get back into the swing of it again. And…let’s admit it, we feel rather sluggish and lazy, and the cold and gloomy days of winter make us feel less than excited to start again.

But there comes a time to get off the couch, leave the Christmas leftovers behind and get back into the old groove in a new year. Don’t let your break go on for too long or it will get harder to get out of and your body will feel worse…and that is when we face the temptation to give up before we are even two months in. Here are a few important ways to get yourself out of the slumps and re-energize your mind. Start out slowly at first if you have to…but keep on going!

Drink, Drink, Drink

I know drinking a lot of water is harder to remember during the winter months, than it is when we are really active, hot and sweaty…but it is just as important to avoid getting dehydrated during winter as it is in summer. It helps avoid low energy levels, fatigue, headaches and improve your mood.

Drinking plenty of water is essential to good health, and I believe should be one of the top items on the list for the new year…and all year long. water helps improve the digestive system by helping to keep things moving and clear out waste, clean the blood, and aid the detox process. It can also improve the appearance of your skin, giving you a healthy glow, and help your eyes look brighter and your hair shinier!

Exercise

Not only does this help get rid of those unwanted holiday pounds, but getting back into a workout routine also boosts your happiness and energy levels. Experts discovered that low-intensity workouts, such as a leisurely stroll, caused a drop in fatigue levels and a 20% energy boost! Some good news after the holiday slump!

Exercise could also be an answer for helping you face going back to work! One study found that employees who worked out on work days felt less stressed, happier and were more productive than on days when they skipped a workout.

Joyful Smells

Odors can have a rather big effect on our mood. Some smells can make us feel yuck and give us a headache, thus putting us in a foul mood, or they can relax us, clear our brain and make us feel happy. This makes aromatherapy a great way to help improve your mood and boost your brain focus.  Smell is the strongest of the sensations and is best able to influence brain activity. Olfactory bulbs are part of the limbic system and directly connect to the regions of the brain that process emotion and learning. This is one reason why a certain smell will trigger a memory or remind us of someone or something.

It is always important that you are inhaling CLEAN smells, and not a bunch of toxins (even though they may smell wonderful). So maybe switch out those candles for a diffuser with essential oils, such as: Peppermint, Rosemary, Lemon, or Lavender. Find your happy scent and enjoy!

Retrain Your Eating Habits

What you feed your body will either fuel and energize it, or weigh it down, making it sluggish and depressed….not to mention, sick. It’s time to put away those leftover desserts, baked goods and Christmas candy, and pull out the greens! Getting back into a diet of clean fruits and vegetables and whole, organic foods rich in vitamins and nutrients (such as omega-3 fish and foods), can help FUEL your body, feed your energy and get your body and brain out of the holiday fog and gloom…even on those grey gloomy days!

We often hear, or speak about this thing called “a Christmas miracle”. We know and say that Christmas is the time for miracles, a time for hope and belief. And after this year, I bet we all could do with a double dose of that. This year has definitely taken it’s toll on all of us, some more than others, but all of us, none the less. After a year like this, after all the darkness and evil we have seen, after all the hurt we have dealt with, some of us could be tempted to give up hope. Tempted to stop believing in miracles. It would be easier, right?

This year, in 2020, the year of horror…amidst all the chaos, battles, anger, heartbreak and loss, we saw something happen that has not happened for over 2,000 years: the Christmas Star.

It looked different to all. For some it was dimmed by surroundings or the overpowering city lights. For others it was obstructed by clouds. Yet still for some others it shone brightly. Whatever it looked like to you, dim, obstructed, bright, or just underwhelming, not what you thought or wished it would be…non of us can deny that it was there. It still stood in the sky, shining its light down on us. A symbol of hope. God is still there. He still sees, and He is still in control and working, whether we see it the way we desire or not.

It was a type of Christmas miracle. Perhaps not as glorious or eye popping as we wanted, but a miracle, non the less. Imagine it: the Christmas Star, having not appeared for 2,000 years, shone in the sky in the year 2020…a year many of us have hated and wished would come to an end! Christmas IS a time for miracles. But why is that? Why is Christmas always seen as a time for the impossible, for things out of the ordinary, happy endings or for hope? Perhaps it’s because of the first Christmas miracle to ever take place years ago…

Over 2,000 years ago, in a year much like this one, full of fear, unrest, loss and hopelessness…another Christmas Star shone down on the earth. Down on a sleepy little town in the darkness. Down on a group of outcast shepherds, gathered around a feed trough. Down on livestock, huddled together in a cold stable. Down on a young mother, holding her newborn son. Every baby is a miracle…but there was something even more special about THIS baby. This baby was born as the savior of the world: Jesus Christ. The very first Christmas miracle.

That is why Christmas is called a time for hope, love and miracles. Not because it is really magical. Not because it holds more power than any other holiday. Not because the rest of the year is not important or can’t embody these things. But because during this time we celebrate a miracle. A God who came down to earth in the most unexpected way, in the form of a helpless baby, to live among men, to give up all and die for them. The greatest of kings, born in the most humble of places.

This Christmas, as we look at an uncertain future, as we tighten our belts or look at less presents under the tree or less family gathered around us…remember that first Christmas night over 2,000 years ago. Jesus came to earth as a baby, born of virgin, in a town that had no room for Him and a world that didn’t want Him. He came to bring light to a darkened world, hope to a hopeless time, life to a dying people.

Because of that first Christmas Star, that first Christmas miracle, we can have hope today. We can believe in miracles. Even in the darkest of times, even in the worst years, even if it seems obstructed…hope still shines. Because our hope lies not the things or people around us, not in our circumstances, but in our Savior. The One who was born this day, and died so that we could have life forever with Him. So that we could have hope…hope in a dark world full of trouble.

But do not fear…for HE has overcome the world!

Merry Christmas, everyone!

Did you know that most people didn’t even regularly brush their teeth until around the 1930s?? They relied on eating a healthy diet and using natural compounds found in plants to clean the inside of their mouths.

And that is a very good place to start!

Good Foods for Teeth

-Apples – Apples contain a high water content, so when you bite into one and start chewing it up, those pieces rub on your teeth and the water washes away the gunk and debris. They even stimulate saliva production, which helps avoid bad breath.

-Chocolate – Another win for dark chocolate! Cacao the compound CBH, which has been shown to help harden tooth enamel and prevent tooth decay. Make sure that the chocolate is at least 70% cacao!

-Fatty Fish – Fish rich in omega-3 fatty acids are full of vitamin D, which helps the body absorb calcium and phosphorous, which helps protect tooth enamel. Omega-3 fatty acids have also been shown to reduce gum disease.

-Dairy – Calcium helps prevent tooth decay and promote healthy teeth. Thanks to all the calcium contained in dairy, milk, yogurt and cheese are great foods for your teeth. Dairy, particularly cheese, contains casein, a protein that strengthens and repairs tooth enamel. But just because it is good for your teeth, doesn’t mean grab any dairy products. Opt for raw dairy…and goat products are always a good option. Make sure you are not consuming processed dairy that is full of hormones and additives.

-Celery – Crunchy foods make you chew more, producing more saliva. This keeps the tissues healthy and helps get rid of food particles in the teeth and gums and protect against cavities. Celery also has a high water content, which is good for your body all the way around! If you don’t like celery…carrots, cucumbers and other crunchy vegetables are also good options.

Worst Foods for Teeth

-Sugar – Consuming processed and fake sugar causes a whole host of damage to your entire body. We have all been warned of rotting teeth from eating too much candy. Too much sugar can cause bacterial growth, resulting in decay and infections of surrounding tissues and bone.

-Soda – These drinks are loaded with sugar and high in acidity. Both of which are nasty for your teeth. Plus, we usually sip these drinks slowly, which allows them even more time to sit in our mouths and damage our teeth.

-White Bread – As if it wasn’t already bad enough for your body, white bread wreaks havoc on your teeth, as well. After chewing, the bread’s enzymes breaks down into sugar (really bad for your dental health), and the bread sticks to the crevices of your teeth, inviting bacteria.

-Pickles – This can be a sad one. More than any other food, pickles are highly acidic and can wear down your tooth enamel.

Acidity on Teeth?

So…by this time you should be asking yourself a question: if acidity is bad for our teeth should we even be consuming the health foods that are high in acidity? What about oranges, lemons and even the fermented foods like vinegar? Aren’t these supposed to be good for us?

You do not have to give up these foods all together, but you should be careful how you consume them. If you enjoy sipping on lemon water or an apple cider drink, try consuming them quickly so they don’t have to sit on your teeth, or use a straw to minimize contact.

Whenever you eat foods or consume drinks high in acidity, make sure to rinse with water afterwards and wait about 30 minutes before brushing your teeth.

Oil Pulling

Oil pulling is an ancient Ayurvedic remedy for oral health. Swishing a tablespoon of virgin coconut oil in your mouth for 10-20 minutes has a whole host of benefits. It can help prevent tooth decay, reduce bad breath, gum inflammation, stained teeth, dry mouth, sore throats, swelling, cavities, cracked lips and even jaw pain.

What is Vitamin C?

An important water-soluble vitamin that also doubles as a powerful antioxidant, Vitamin C is crucial to our health. While Vitamin C also plays a role in many aspects of our health (including wound healing, bone formation, and the development of connective tissues in the body), being deficient in Vitamin C can cause havoc on just about everything from immune system function to skin health to energy levels.

Vitamin C Deficiency Symptoms:

While the most well-known Vitamin C deficiency disease is scurvy (with symptoms like bleeding gums, loose teeth and skin rashes), there are several more symptoms that could point out we are lacking in this important vitamin:

-Fatigue

-Poor Immune System

-Anemia

-Depression

-Bleeding Gums

-Weakened Bones

-Dry Skin

-Easy Bruising

-Nail Issues

-Dry/Splitting Hair

Vitamin C Benefits:

And these are just the tips of the iceberg!

-Powerful in Antioxidants – Antioxidants play a large role in health. They help fight off free radicals, minimize oxidative stress and damage to your cells. They may also help with multiple chronic conditions, including heart disease and autoimmune disorders. Vitamin C acts as an antioxidant, helping fight free radicals and protect the body against disease.

-Heart Health – Your heart is one of the most important organs in your body. It works tirelessly to provide your cells with the oxygen and nutrients they need. Getting more Vitamin C foods into your diet may help protect the health of your heart and prevent heart disease.

-Glowing Skin – The antioxidant content in Vitamin C benefits skin health in a variety of different ways. Due to its involvement in the synthesis of collagen, Vitamin C can help slow down skin aging, protect the skin against damage and free radical formation caused by exposure to ultraviolet rays, and may also help prevent dark spots by suppressing melanin production.

-Boosts Immune System – Probably the best known benefit of Vitamin C, and most people’s go to defense during flu season and when colds come along. Studies have shown that getting enough Vitamin C may help reduce symptoms and shorten the duration of respiratory tract infections, such as the common cold.

Surprising Vitamin C Foods:

-Star Fruit – As you have probably gathered from it’s name…this fruit is shaped like a star, and it is packed with important nutrients and health benefits. High in Vitamin C, antioxidants and fiber, this is a fruit that you might consider adding to your plate.

-Kakadu Plum – Not very well known, but according to the Australian researchers…the Kakadu plum has the “highest recorded level of natural Vitamin C content of any plant in the world — more than 100 times that of oranges.”

-Acerola Cherry – It is believed that this lesser-known fruit is one of the richest sources of Vitamin C available to us, providing around 50–100 times more than oranges or lemons!

-Red Cabbage – Did you know that red cabbage contains more Vitamin C than ORANGES…our #1 go to when we think of Vitamin C?!

-Broccoli and Kale – We know that green leafy vegetables contain good sources of magnesium, zinc, calcium and other necessary nutrients, but did you know that a serving of these delicious greens contain high amounts of Vitamin C, too?

-Black Currants – Black currant is just bursting with Vitamin C! One cup of raw black currants can provide triple the amount you need for the entire day!

Can You Have Too Much?

Just like with everything else, too much of a good thing can be too much of a bad thing. Over indulging on Vitamin C can cause digestive issues, headaches, heartburn and wear down your tooth enamel. So if you find yourself to be deficient in Vitamin C, it’s always wise not to panic and go overboard.

Certain studies have found that taking between 200 and 500 milligrams per day is plenty to experience health benefits and that doses higher than this may not even be absorbed. Some experts recommend taking no more than 2,000 milligrams per day, especially if taking high doses for weeks or months on end.

This popular spice is not just a kitchen staple or an important ingredient in a lot of our holiday cooking; cinnamon also packs a powerful health punch!

Cinnamon comes from a type of tree, believe it or not, and the unique smell, color and flavor is a result of the oily part. The health benefits come from the bark of the Cinnamomum verum tree. The compounds that come from this bark, such as cinnamaldehyde, cinnamic acid and cinnamate, make cinnamon one of the most beneficial spices on earth.

A little bit of cinnamon goes a long way. As wonderful as it smells, and great as it tastes in snickerdoodles, we all know overpowering with cinnamon is a mistake! But it doesn’t take much for this sweet-smelling spice to get to work and start benefiting our body’s health!

Health Benefits of Cinnamon

1. Anti-Inflammatory – The components and antioxidants in cinnamon have been shown to decrease levels of inflammation in the body. The polyphenols, especially, have been praised for their anti-inflammatory properties. Because of its ability to lower swelling and help prevent inflammation, cinnamon can also help with pain management such as muscle soreness and menstrual cramps (some good news, ladies!).

2. Regulate Blood Sugar – It’s considered one of the best foods for diabetics. Cinnamon is well known for decreasing the amount of glucose entering the bloodstream after a meal. It interferes with digestive enzymes, causing carbohydrates to take longer to break down.

3. Oral Health – Cinnamon has been shown to help kill off harmful bacteria and promote oral hygiene. One study found that cinnamon was effective at blocking the growth of a type of bacteria responsible for dental plaque, bad breath, tooth decay and cavities. Historically, it has been used as a natural remedy for issues like toothaches and mouth sores.

4. Brain Health – Our brains do A LOT for us…and they suffer from a lot of wear and tear over the years. One study showed that the compounds found in cinnamon helped to protect neurons, normalized neurotransmitter levels, and improved motor function.

5. Heart Health – Cinnamon has circulation boosting properties, making for healthy blood and heart. It was also shown to improve heart health by decreasing bad (LDL) cholesterol and triglyceride levels. In studies, people who consumed a single teaspoon of cinnamon each day had lower LDL cholesterol but maintained good (HDL) cholesterol.

6. Fight Infections – Cinnamon is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon has antimicrobial, antibiotic, antifungal and antiviral properties and its essential oil contains compounds that contain powerful immune-boosting properties.

Different Kinds of Cinnamon

Yes…there is more than ONE kind of cinnamon! But what is the difference between them? Do they all have the same taste and benefits? Are there warnings that come with each one?

Cassia – Cassia cinnamon is a redish-brown color. It has a spicy yet sweet flavor and a warm aroma that’s often associated with sweet treats and baked goods. It also contains high amounts of the chemical coumarin, which, when consumed excessively, can cause liver damage.

Ceylon – Ceylon cinnamon is a tan brown color. Known as “true cinnamon”, this is the most common variety and is native to Sri Lanka. Ceylon has a more subtle flavor and much less of a kick than most other cinnamons.

Saigon – Saigon cinnamon is a specific variety of cinnamon with a stronger, more distinct flavor and unique chemical composition. It’s flavor is similar to cassia, but much stronger. Saigon is not as easily accessible as the other kinds of cinnamon and may not be found at your everyday grocery store. Saigon cinnamon also contains higher amounts of coumarin and you should use caution so as not to consume in high amounts.

As if we needed a whole article that gives us more reasons to consume CHOCOLATE!

But I think we don’t give chocolate enough credit for what it can do for us. It deserves a little more time in the spotlight and a deeper dive into the many benefits it offers!

Just 6 of the Benefits of Eating Chocolate!

1. Skin Health – A London research found that eating flavonol-rich chocolate could help prevent damage caused by ultraviolet light. It’s also thought that consuming good chocolate regularly may also reduce skin roughness, enhance hydration and improve blood flow to the skin.

2. Brain Health – Good dark chocolate contains Flavonoids and resveratrol that may play a role in reducing inflammation with the central nervous system and increase blood flow to the brain.

3. Antioxidant Superfood – Did you know that the flavanol content of cocoa powder is significantly greater than all of the other super fruit powders? The antioxidant capacity of dark chocolate is also higher than all of the super fruit juices…only to be outdone by the pomegranate.

4. Heart Health – Just like it can help increase blood flow to the brain, it can also increase blood flow to the heart. The flavanols in chocolate can also help prevent blood platelets from clotting, which could reduce the risk of stroke.

5. Contains Many Nutrients and Minerals – Chocolate is a good source of the necessary minerals and nutrients, such as magnesium, zinc, potassium and even iron.

6. Makes You Feel Good – As if the taste alone didn’t make you feel good…chocolate is also a good source of phenylethylamine, a wonderful chemical that stimulates those feel-good endorphins.

The Best Type of Chocolate and What to Look Out For

There is just about no end to the types of chocolate you can find at the store. White chocolate, dark chocolate, milk chocolate, semi-sweet, flavored chocolates, etc. But not every type of chocolate is a good one and contains all these health benefits we just discovered.

Cocoa Vs. Cacao

You’ve probably heard both of these, and their differences are not limited to their, sometimes confusing, spelling!

Cocoa:

-Made from processed cacao that has been roasted at high temperatures.

-The process destroys the antioxidants in the chocolate.

Cacao:

-Made by cold-pressing un-roasted cacao beans.

-The process preserves all of the antioxidants in the chocolate.

While the Hershey’s bars in the candy isle might look tempting, eating them can put your body at risk for many health issues.

Hershey’s and many other popular chocolate brands aren’t really selling chocolate. During the manufacturing process, cocoa butter is mixed with vegetable oils. This is a cheaper way to make the chocolate, but you end up with a product that contains high amounts of sugar, high fructose corn syrup, and soy lecithin, which can be dangerous to your health. Soy lecithin contains genetically modified soy, along with soy phytoestrogens that may promote an increased risk of breast cancer in adult women. Studies have shown that soy lecithin can affect immature brain cells, and lead to impeded brain development.

On the flip side: The proper form of dark chocolate contain higher amounts of certain antioxidants than some fruits. Try combining dark chocolate with its highest contender: pomegranate!

Study Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3038885/

https://pubmed.ncbi.nlm.nih.gov/19735513/

https://pubmed.ncbi.nlm.nih.gov/16702322/

https://pubmed.ncbi.nlm.nih.gov/18045712/

Apples. Another fall favorite!

You’ve probably heard the saying “an apple a day keeps the doctor away”. But how true is it? Is it just an old wives tale? Or is there some validity to it?

Health Benefits of Apples

1. High in Fiber – Every apple contains over four grams of fiber, making it an ultimate high-fiber food. The fiber found in apples helps make you feel full. It’s also important for detoxification.
2. Digestive Health – The pectin in apples helps regulate the body’s use of sugars and cholesterol. It also helps cleanse the blood and digestive tract. Pectin is considered a natural diuretic. It is a mild laxative that can help combat bloating and uncomfortable water retention.
3. High in Antioxidants – Apples are a very significant source of flavonoids. They also contain the compounds quercetin, catechin, phloridzin, and chlorogenic acid, which help fight free radicals and have anti-proliferative and beneficial cell-signaling effects.
4. Vitamin C – You can get about 14 percent of your daily Vitamin C intake from a medium apple. Vitamin C helps to fight free radical damage and protect DNA and cells from mutation and malformation. It is crucial for maintaining a healthy metabolism and repairing tissue in the eyes and skin.
5. Source of Boron – Apples are a great natural source of boron, which is a mineral that is very important for building strong bones, building muscle mass and supporting brain function.
6. Heart Health – The type of fiber found in apples, pectin, is known for lowering cholesterol levels.

Now, unfortunately, the Environmental Working Group (EWG) puts apples on the Dirty Dozen list. This means that they are high on the list of chemically sprayed fruits and vegetables. In fact, apples were the fruit with the highest number of pesticides! So…you definitely want to buy organic apples when shopping at the grocery store or farmers market.

Is it REALLY that important, though? The short answer…yes!

Many of the antioxidants found in apples are considered delicate. They are preserved best when the apples are eaten raw or lightly cooked. High temperatures can negatively impact an apple’s nutrients. So try to avoid any packaged foods made with apple. And when you use them in your kitchen, keep cooking them to a minimum.

What About Apple Cider Vinegar?

When talking about the health benefits of apples, we can’t overlook one of the best fermented, fast becoming popular health foods: apple cider vinegar. Apple cider vinegar benefits the body in so many ways. It can improve immunity, treat the gut, fight cravings and so much more!

1. Regulates Blood Sugar – One study showed that consuming apple cider vinegar decreased blood sugar levels on average by about 31% after eating white bread.
2. Cholesterol – Apple cider vinegar contains chlorogenic acids, which can help lower bad cholesterol by preventing it from accumulating in the bloodstream.
3. Lower Blood Pressure – The main component in apple cider vinegar, acetic acid, has been shown to reduce blood pressure levels and promote heart health.
4. Acid Reflux – Drinking apple cider vinegar may help provide relief from acid reflux by introducing more acid into the digestive track and prevent acid backflow.
5. Skin Health – Vinegar is known to have high antibacterial properties and has been shown to be effective against harmful bacteria. This makes apple cider vinegar pretty effective in reducing scars and improving acne. It also contains specific compound that inhibit the the growth of the strain of bacteria responsible for causing acne.
6. Disinfectant – Apple cider vinegar has amazing antibacterial properties. This makes it perfect for killing of germs and bad bacteria and keeping your home clean!

And, of course, what is a post about apples without ending with a delicious apple recipe!

Apple Cider Recipe

Pumpkin pie, pumpkin spice latte, bread, muffins…these are all delicious fall treats that we look forward to during the autumn (and winter) season. But often these delicacies come with a heavy healthy price.

Wouldn’t it be nice if there were some good pumpkin recipes that didn’t hurt your body or health? Oh, wait! There is!

Recipes:

Pumpkin Bars

A sweet relative of pumpkin pie, these delicious bars are gluten free, similar to cheesecake bars (with a pumpkin flavor) and oh so easy to make!

Gluten Free Pumpkin Bread

Many pumpkin recipes are full of gluten…a big downside if you are intolerant or trying to avoid it. While you can sometimes find gluten-free versions of the same foods, they’re often packed with sugar to make up for the loss in texture. But that is not the case with this recipe!

Pumpkin Pie Spice Ice Cream

Combining the love of ice cream and the fall favorite pumpkin pie spice…. win win!

Pumpkin Cinnamon Rolls

Want a sweet breakfast treat that tastes like pumpkins and is also dairy free?? This could be the recipe for you!

Pumpkin Cheesecake 

Pumpkin pie is a classic around this time of year…but sometimes it’s nice to mix it up a little bit and try something new. This recipe could be just the thing! Creamy, full of flavor and with a hint of spices…

Pumpkin Spice Latte

Coffee, pumpkin spice, the taste of fall…so many people look forward to this fall latte coming out to signal the changing of the seasons. But a Starbucks latte contains a ton of sugar and additives. Plus…they are rather expensive for a cup of sugar. Wouldn’t you rather try making your own at home for less money, time…and junk?

Don’t be afraid to cook up a storm!