tag:www.naturalawakeningsnj.com,2005:/categories/in-print?page=18In-Print | Natural Awakenings North Central New Jersey Page 18Healthy Living Healthy Planet2023-07-31T09:05:46-07:00urn:uuid:632f3bce-6bfb-4b77-b2ed-82f81f6e652c2023-06-15T11:28:09-07:002023-07-31T09:05:46-07:00Pilot Program Reveals Benefits of Four-Day Work Week2023-06-30 06:30:00 -0700Kristy Mayer<p>The nonprofit <a href="https://www.4dayweek.com/" target="_blank">4 Day Week Global</a> conducted a six-month pilot of more than 2,900 workers from 61 companies in the United Kingdom from June to December 2022 in which the work week was reduced from a standard 40 hours to 32 hours for the same pay and benefits. At the end of the six-month trial, 39 percent of employees reported less stress and 71 percent expressed lower levels of burnout. Anxiety, fatigue and sleep issues also decreased, while mental and physical health improved. Sixty percent found a greater ability to balance work with home-based responsibilities, and 62 percent found it easier to balance work with social life. Employees were also more satisfied with their finances, relationships and time management.<br></p><p><b></b></p><p><br></p><p>Company revenue stayed broadly the same over the trial period, rising by 1.4 percent on average, and up 35 percent compared to the same period in 2021. Companies also saw improvements in hiring, absenteeism and resignations, with turnover dropping by 57 percent over the trial period. Additionally, 63 percent of businesses offering a four-day week found it easier to attract and retain new talent.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:443d61c0-4bf4-4f87-8998-ce0aac15eb2c2023-06-15T11:34:44-07:002023-07-31T09:05:46-07:00Effects of Cannabis Use Before and After Surgery2023-06-30 06:30:00 -0700Kristy Mayer<p>In January 2023, the <a href="https://www.asra.com/" target="_blank">American Society of Regional Anesthesia and Pain Medicine</a> published guidelines recommending that all patients undergoing anesthesia be screened and questioned about cannabis use, including how much and how often they use, how they take it and when they last used it.<br></p><p><b></b></p><p><br></p><p>One of the largest studies on the effects of cannabis use on sedation, published in the <a href="https://jom.osteopathic.org/" target="_blank">Journal of Osteopathic Medicine</a>, looked at 250 patients undergoing an endoscopy while under anesthesia. Those that reported regular cannabis use required significantly higher doses of anesthesia than nonusers. Another study, published in the journal <a href="https://journals.plos.org/plosone/s/what-we-publish?utm_id=39&utm_source=ad&utm_medium=google&utm_campaign=039ops0123&utm_content=search&gclid=Cj0KCQjw7aqkBhDPARIsAKGa0oL51tubYM6bOx33YN6h9tLksYy1OMsUW9CBezjh292s20VBe3vBnisaAmZuEALw_wcB#loc-lab-protocols" target="_blank">PLOS ONE</a>, found that daily cannabis users required a higher dose of sedatives prior to an endoscopy than weekly or monthly users.</p><p><br></p><p>On a related note, a 2018 study published in the journal <a href="https://pssjournal.biomedcentral.com/" target="_blank">Patient Safety in Surgery </a>reported that marijuana use may interfere with painkillers after surgery. The study looked at 261 trauma center patients and concluded that marijuana use, especially chronic use, may affect the pain response to injury and require higher doses of opioids for pain management.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:0b0b9f88-4fb4-42ff-9534-2e5d4b7d51002023-06-15T13:17:49-07:002023-07-31T09:05:45-07:00Mislabeled Melatonin Gummies2023-06-30 06:30:00 -0700Kristy Mayer<p>New research published in <a href="https://jamanetwork.com/" target="_blank">JAMA Network</a> found that melatonin gummies may contain far more of the dietary sleep aid supplement than what is indicated on the label. Researchers from <a href="https://www.challiance.org/" target="_blank">Cambridge Health Alliance</a> and the <a href="https://olemiss.edu/" target="_blank">University of Mississippi </a>analyzed 25 different melatonin gummies and found that 22 contained a greater amount of melatonin than what was stated on the label. One product contained only three-quarters of the amount advertised on the label, another contained 347 percent more than what was listed, and one product contained no detectable melatonin.<br></p><p><b></b></p><p><br></p><p>These concerns come on the heels of a 2022 report by the <a href="https://www.cdc.gov/" target="_blank">U.S. Centers for Disease Control and Prevention</a>, which found a 530 percent increase in the number of accidental pediatric ingestions of melatonin reported to U.S. poison control centers over the last decade, resulting in 27,795 emergency department and clinic visits, 4,097 hospitalizations, 287 intensive care unit admissions and two deaths. Most ingestions were unintentional (94.3 percent). Among those children with reported symptoms from accidental melatonin ingestion, most involved the gastrointestinal, cardiovascular or central nervous systems.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:bf57fa34-d9a1-49d1-8397-6cac753548d32023-06-15T13:24:56-07:002023-08-02T12:57:42-07:00Close Relationships May Influence Physical Well-Being2023-06-30 06:30:00 -0700Kristy Mayer<p>A new study published in <a href="https://journals.sagepub.com/home/spp" target="_blank">Social Psychological and Personality Science</a><i> </i>has found that a person’s close relationships may either benefit or undermine physical health. The three-week study involving 4,005 participants looked at how both positive and negative relationship experiences affect the body, and how daily fluctuations in those interactions may influence changes in well-being, as reflected in self-reported stress levels and coping abilities, as well as blood pressure and heart rate reactivity biomarkers.<br></p><p><br></p><p>The researchers observed that people with more positive experiences and fewer negative ones reported lower stress, better coping and better physical functioning. They also noted that greater variability—daily ups and downs—in negative relationship experiences were especially predictive of outcomes like stress, coping and overall systolic blood pressure.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:21378acf-f322-432c-9975-fc635445422d2023-06-15T13:59:18-07:002023-08-02T12:57:46-07:00Fighting Climate Change in the Garden: Regenerative Techniques for a Healthy Ecosystem2023-06-30 06:30:00 -0700Julie Peterson<p>Reversing global warming may feel like a problem that is out of reach, but anyone can make a difference by planting an ecologically supportive garden. Regenerative techniques employed in the backyard, a community garden or even an apartment patio can significantly improve local ecosystems. And because all living systems are interconnected, a healthier ecosystem boosts the well-being of all life forms, as well as the environment.<br></p><p><br></p><p>“Growing a garden is one of the most powerful things we can do as individuals to enact positive change and make a difference,” says Emily Murphy, the California author of <i>Grow Now: How We Can Save Our Health, Communities, and Planet―One Garden at a Time. </i>“If you’re looking for practical solutions to the climate crisis and the resulting loss of biodiversity, the answer is right out your door and in the earth beneath your feet. It’s possible to sequester enough carbon to offset your carbon footprint while supporting wildlife.”</p><p><br></p><p>According to Jessica Walliser, the Pennsylvania author of <i>Plant Partners: Science-Based Companion Planting Strategies for the Vegetable Garden</i> and co-founder of <a href="http://www.SavvyGardening.com" target="_blank">SavvyGardening.com</a><i>, </i>“Regenerative practices are simple, proactive steps that millions of gardeners should be adopting. They not only simplify your gardening practices and reduce time and budget in the long term, they are also the right thing to do in this modern age of human disturbance.”</p><p><br></p><p><b>Layer Soil</b></p><p><b></b><br></p><p>A key principle of regenerative gardening is to add layers to the soil instead of digging downward or tilling. “Layering up increases the water-holding capacity of the soil and the ability of the soil to sequester carbon,” Murphy explains.</p><p><br></p><p>“Addition of organic matter, such as compost, leaf mold or well-aged manure, helps build good soil structure and feeds beneficial soil microbes,” says Walliser, who recommends adding one to two inches per year to gardens.</p><p><br></p><p>Making compost onsite is valuable, but not always possible. In some cities, free compost is available through community compost hubs where residents drop off bins of yard and food waste. “Purchasing commercially produced compost may be a worthwhile investment, particularly when growers are just getting started and soil quality is poor,” suggests Bryan O’Hara, the Connecticut author of <i>No-Till Intensive Vegetable Culture: Pesticide-Free Methods for Restoring Soil and Growing Nutrient-Rich, High-Yielding Crops.</i></p><p><br></p><p><b>Plant Perennials</b></p><p><b></b><br></p><p>Perennials come back every year and can provide food for people and wildlife. Many varieties of fruiting shrubs, trees, vegetables and nuts can form the backbone of a garden with annual plants interspersed throughout. Adding beauty to the mix, perennial flowers—some of which are edible—are essential food for bees, butterflies and birds.</p><p><br></p><p>“Choose plants with different flower shapes, sizes and colors, as well as plants with a diversity of bloom times,” Walliser advises. “Opt for plants native to your region, as they have co-evolved with native insects and may provide better resources for them."</p><p><br></p><p><b>Embrace Biodiversity</b></p><p><b></b><br></p><p>“When you’re fostering biodiversity, you’re supporting the mutualism that naturally exists in wildlife. You’re increasing and improving ecological relationships,” says Murphy. Instead of planting monoculture rows in a vegetable garden, mix up the plants the way Mother Nature does, Walliser recommends. And if abandoning tidy rows of the same type of plant seems too unruly, interplant the rows: a few beans, a tomato, flowers, then more beans and peppers, for example.</p><p><br></p><p>Another suggestion is to plant a variety of salad greens, carrots and radishes in a raised bed and interplant edible nasturtiums, chives and violets. “Interplanting makes it harder for pests to find their favorite host plant. It also makes it harder for diseases to spread from one plant to the next,” Walliser explains.</p><p><br></p><p><b>Avoid Chemicals</b></p><p><b></b><br></p><p>Skip the pesticides, herbicides and synthetic fertilizers. “Even organic pesticides can be harmful to pollinators and pest-eating beneficial insects like ladybugs, lacewings and others,” says Walliser. A chemical-free, biodiverse garden is a safe place for beneficial bugs. Trust that the good bugs will find the bad bugs and there will be balance.</p><p><br></p><p>A sun-kissed organic tomato from the garden will forever ruin us for grocery store produce. And when we sink our hands in healthy soil to retrieve a beet or plant seeds, we may feel a wave of positive energy because soil microbes have been found to work like natural antidepressants, making us happier and healthier.</p><p><br></p><p>“When we begin to understand the inner workings of our greater ecosystem through the ecosystems closest to home, such as our gardens and communities, we come to see that we each have the power to grow positive change beginning at home,” says Murphy.</p><p><br></p><p><i>Julie Peterson writes on health, wellness and environmental topics. Reach out at JuliePeterson2222@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:b3adbcf8-85b7-4a93-9bfb-8232e4e2e1182023-06-15T14:08:29-07:002023-07-31T09:05:41-07:00Anne Biklé on The Nexus Between Soil and Human Health2023-06-30 06:30:00 -0700Linda Sechrist<p>Anne Biklé and David R. Montgomery, a husband and wife team, collaborated to write <i>What Your Food Ate: How to Heal Our Land and Reclaim Our Health</i>. A biologist, environmental planner and gardener extraordinaire, <a href="https://www.dig2grow.com/" target="_blank">Biklé</a> earned degrees in biology and natural history from the University of California (UC) Santa Cruz and a master’s degree in landscape architecture from UC Berkeley. She uses her endless fascination with the natural world to explore the tangled relationships between people and their environments. She also helped Montgomery, a professor of Earth and space sciences at the University of Washington, research and write <i>The Hidden Half of Nature: The Microbial Roots of Life and Health, </i>as well as<i> Growing a Revolution: Bringing Our Soil Back to Life.</i> Exploring the connection between soil health and human health, the duo shows us how the roots of our good health begin on farms.<br></p><p><br></p><p><b><i>Why did you write this book?</i></b></p><p><b></b><br></p><p>It was a case of evolution, a progression of our research and thinking, as well as the culmination of a journey that we’ve been on, looking into how soils affect human societies. When you're a writer and you're constantly looking for connections and patterns, this is what can happen. When David was writing <i>Dirt: The Erosion of Civilizations, </i>he discovered that how we treated the land in the past shaped the way that the land was able to treat the descendants of people. In other words, if you don’t take care of your land, it doesn’t take care of you.</p><p><br></p><p><b><i>What effects do soil erosion and degradation have on our food supply?</i></b></p><p><br></p><p>In looking at the UN's “<a href="https://reliefweb.int/report/world/status-worlds-soil-resources?gclid=Cj0KCQjw7aqkBhDPARIsAKGa0oL-XGhSPch41Q9go30Fcl9TP9WxuBzwtFOdhqvNGiNcjkwUdtsqtf0aAiepEALw_wcB" target="_blank">Status of the World’s Soil Resources from 2015,</a>” the study concludes that 33 percent of the Earth’s soils are already degraded, and we're losing about 0.3 percent of our ability to feed ourselves—to grow food on this planet every year—due to soil erosion and soil degradation. That doesn't sound like a big number in any one year, but adding it up over the rest of this century, it comes to 30 percent of our ability to feed ourselves. Adding to this is the serious degradation of the world’s agricultural land from long-term farming practices, such as tilling or plowing, which is the villain in what is becoming a significant planetary problem that can be reversed with regenerative farming practices.</p><p><br></p><p>The plow is one of the more destructive implements that mankind has ever invented despite its ability to help feed us in the past. It contributes to soil degradation and erosion because it fundamentally alters the balance between how fast soils are being made and how fast they're being lost.</p><p><br></p><p><b><i>What are the benefits of regenerative farming practices?</i></b></p><p><b></b><br></p><p>Regenerative agriculture uses less fertilizer, less pesticide and less fossil fuel. It also increases the carbon content in the soil. Carbon-rich soil retains more water and contains more life, such as whole new worlds of microbial metabolites [the energy and nutrients needed to live and reproduce] that come from soil microbes. </p><p><br></p><p><b>Do farming practices influence the health of crops and human health?</b></p><p><b></b><br></p><p>Conventional farming practices use synthetic nitrogen, which degrades organic soil matter and alters the communities of life in the soil. In studies of organic versus conventional, we’ve found that there's almost always evidence that there are differences in micronutrients and phytochemicals, with organic crops having higher levels of both. Micronutrients are the vitamins and minerals that we need in trace amounts for our health—for example, selenium, boron, zinc and iron—which we need just a little bit of, but that little bit has an oversized effect on our health.</p><p><br></p><p>Conventional crops almost always have higher levels of pesticides and heavy metals. There's a lot of controversy scientifically about how much is enough to affect human health. The companies that make pesticides assure us that the levels in food are perfectly safe. But there are now scientists who are starting to investigate chronic exposure to even small amounts over a whole lifetime. How much does that influence our health? We think there are reasons to keep asking those questions.</p><p><br></p><p>It is highly suggestive that the idea of a connection between soil health, crop health and animal health translates into what's in our food. If we're getting more vitamins, phytochemicals and mineral micronutrients, which are shown to support health, you can make the argument that these regeneratively grown foods are probably healthier for us to eat.</p><p><br></p><p><b>What influence do farming practices have on livestock and human health?</b></p><p><b></b><br></p><p>The nature of what ruminants eat greatly influences the nature of the fats that are in meat and dairy. Livestock grazing on leafy green plants are getting an omega-3-rich diet. Ruminants that eat predominantly seed- or seed oil-derived rations in a feed lot are getting a mainly omega-6-derived diet. Omega-6 fats help trigger inflammation. We want our bodies to be able to trigger inflammation when we need it, but we also want it to turn off when it's done. Inflammation is not a process that just stops, so we need omega-3 fats, which are central to the process of terminating or quelling inflammation.</p><div class="image-medium"><img alt="" src="//cdn2.locable.com/uploads/resource/file/1007723/fill/300x0/WW-BookCover-Montgomery_Bikle_20WW_20option.jpg?timestamp=1686863268"></div><p> </p><p><i>Linda Sechrist has been a contributing writer to </i>Natural Awakenings<i> publications for 20 years.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:a27d776b-2048-46ce-a11e-721710febe852023-06-15T14:16:43-07:002023-07-31T09:05:40-07:00Protecting Pets From Lyme Disease: Prevention and Symptom Management Tips2023-06-30 06:30:00 -0700Paige Cerulli<p>When the weather is nice and we crave outdoor adventures with our pets, we may not want to think about Lyme disease, but it’s a good idea to take precautions to avoid an infection. One bite from an infected tick could lead to troubling health concerns. Despite the risks, there is no reason to hide indoors, as there are numerous actions we can take to protect our animal companions from infection and to relieve their symptoms should they contract the ailment.<br></p><p><br></p><p><b>Disease Prevalence in the U.S.</b></p><p><b></b><br></p><p>According to <a href="https://www.hopkinsmedicine.org/" target="_blank">Johns Hopkins Medicine</a>, Lyme disease is spread by bites from blacklegged deer ticks or western blacklegged ticks that carry the disease-causing bacterium, <i>Borrelia burgdorferi</i>. While cases have been reported in nearly every U.S. state, Lyme disease is most common in the Northeast, Upper Midwest and Northwest.</p><p><br></p><p>A 2018 study published in <a href="http://www.environmetrics.org/journal.html" target="_blank">Environmetrics</a> found that the prevalence of Lyme disease in dogs is getting worse in the Northeast and spreading into regions that weren’t previously considered to be high-risk, including areas in North Dakota, Iowa, Illinois, Ohio, Michigan and Tennessee.</p><p><br></p><p><b>Symptoms in Cats, Dogs and Horses</b></p><p><br></p><p>Lyme disease affects animals differently. Veterinarian Erin O’Leary, founder of <a href="https://www.healhousecall.com/" target="_blank">Heal House Call Veterinarian</a>, explains that cats with Lyme disease are asymptomatic. “We don’t see any symptoms in cats, so we don’t tend to test or treat for Lyme in cats,” she explains.</p><p><br></p><p>Canine Lyme disease is a different story. Per O’Leary, dogs often exhibit lameness that may shift among the legs. Fever and swelling in the joints are common. Dogs can also experience a serious kidney complication called Lyme nephritis that causes them to feel very sick, drink lots of water and urinate more. Two studies performed by IDEXX, a developer of diagnostic and software products for animals, revealed that dogs exposed to tick-borne diseases including Lyme disease had a 43 percent increased risk of developing chronic kidney disease.</p><p><br></p><p>According to the <a href="https://www.vet.cornell.edu/" target="_blank">Cornell University College of Veterinary Medicine</a>, horses with Lyme disease may experience weight loss, lameness that shifts among the legs, muscle tenderness, low-grade fever and swollen joints.</p><p><br></p><p><b>Preventing Tick Bites</b></p><p><b></b><br></p><p>Nicole Savageau, a veterinarian with <a href="https://thevets.com/" target="_blank">The Vets</a>, notes that pet owners can naturally reduce their pet’s risk of being bitten by a tick by keeping their yards in check. “Ticks prefer to live in areas with tall grass, weeds and leaf litter,” she says. “Keeping your yard tidy by mowing your lawn and removing any dead leaves or debris can help reduce the number of ticks in your yard.”</p><p><br></p><p>Pet owners may also use food-grade diatomaceous earth, a non-toxic powder, to help kill ticks in areas where pets like to spend time. Several natural fly sprays, many of which help to repel ticks, are also available for horses.</p><p><br></p><p><b>Removing a Tick</b></p><p><b></b><br></p><p>It's important to carefully inspect pets for tick bites after spending time outdoors. “If you can remove the tick within 24 to 48 hours of the bite, it won’t transmit Lyme disease,” O’Leary maintains. She recommends tools like the Tick Twister or a pair of tweezers to safely coax a tick from their pet. “If you can get down to where the head is inserted and squeeze that with tweezers, that’s the easiest thing to do,” she says.</p><p><br></p><p>Savageau suggests keeping pet hair trimmed short, which can make it easier to spot and remove ticks, and cleaning the bite site with soap and water or an antiseptic solution to prevent infection. It’s important to watch for signs of inflammation or infection, like redness, swelling or discharge. “If any of these symptoms appear, or if the pet develops a fever or lethargy, the owner should contact their veterinarian for advice,” she says.</p><p><br></p><p><b>Caring for an Infected Pet</b></p><p><b></b><br></p><p>According to O’Leary, the antibiotic doxycycline is the best available treatment for Lyme disease, and giving the pet a bit of turmeric to eat can relieve inflammation, though it is best to consult with a veterinarian regarding the most appropriate treatment options and dosages. To reduce a fever, soaking a towel in cool water and applying it around a pet’s paws and ears will help.</p><p><br></p><p>Savageau highlights the importance of feeding pets a balanced and nutritious diet that supports the immune system, as well as supplements and other natural remedies. “This may include adding probiotics and omega-3 fatty acids to their food to support gut health and reduce inflammation. Herbs like echinacea may help stimulate the immune system and support the body’s ability to fight infections,” she says, adding, “Always consult with a veterinarian before starting any natural or alternative treatment for pets, as some may be harmful or interfere with prescribed medications.”</p><p><br></p><p><i>Paige Cerulli is a freelance writer in Western Massachusetts specializing in the health and care of pets.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:4a707a83-5064-4291-9ac5-6aa2eb4db8b02023-06-15T14:25:40-07:002023-08-02T09:00:11-07:00Gut Health for Kids: Clever Strategies for Picky Eaters2023-06-30 06:30:00 -0700Sheila Julson<p>Most kids look forward to summer vacation, but the dog days can eventually lead to boredom and over-snacking. By creatively offering children healthy, diverse foods, presented in ways to please even finicky palates, parents can support microbiome health while establishing a lifetime of good eating habits.<br></p><p><b></b></p><p><br></p><p><b>Tickle Their Palate</b></p><p><br></p><p>“Foods with probiotic-containing living cultures or fermented foods can add beneficial bacteria to the gut,” says Jill Castle, a Massachusetts-based pediatric dietitian and founding CEO of <a href="https://thenourishedchild.com/" target="_blank">The Nourished Child</a>, an online nutrition resource for parents. She recommends incorporating treats that are alive, tart and bubbling with healthful microbes. </p><p><br></p><p>“Parents can make sure they offer a variety of prebiotic and probiotic foods routinely at mealtimes as options to taste and try. The good news is there are many healthy, gut-supporting foods for children to eat,” she advises.</p><p><br></p><p>Yogurt with live or active cultures and kefir, a fermented milk drink, both contain these beneficial probiotics. “Although kefir tends to be sour, some brands have flavored kefir, such as strawberry, mango or peach,” Castle explains. “I've had great luck introducing this to children who are picky, because it's smooth and creamy and tastes like a smoothie.”</p><p><br></p><p>She also notes that kombucha, a fizzy, fermented tea with live and active cultures, is available in fruity flavors that appeal to children. Pickles fermented over time with salt and water are a source of healthy bacteria for the gut. And although cheeses are fermented, only a few have live, active cultures. Castle recommends gouda, mozzarella or cheddar. </p><p><br></p><p><b>Sneak in the Fiber</b></p><p><br></p><p>According to Dr. Joanne Aponte, a naturopathic doctor at <a href="https://lakesidenaturalmedicine.com/" target="_blank">Lakeside Natural Medicine</a>, in Milwaukee, a diverse diet high in fiber is key to supporting a healthy gut microbiome. “All veggies are beneficial, but ones high in galacto-oligosaccharide (GOS) and fructo-oligosaccharide (FOS) prebiotics help grow and support healthy gut bacteria,” she explains. GOS-rich foods include beans, lentils and peas, along with broccoli, cauliflower and Brussels sprouts, while FOS-predominant choices are garlic, onions, asparagus, artichokes and leeks.</p><p><br></p><p>Aponte also recommends chia, flax, pumpkin and sunflower seeds, which can be ground up in an inexpensive coffee grinder and added to smoothies, oatmeal, yogurt or home-baked goods such as cookies, pancakes or waffles. “Sunflower butter can be used to make cookies,” Aponte notes. “I make oatmeal-sunflower butter cookies that are packed with microbiome-supporting oatmeal, pumpkin, ground chia seeds and, of course, chocolate chips.”</p><p><br></p><p>For children that are choosy about vegetables, Aponte suggests making zucchini or carrot muffins with ground chia seeds or walnuts. Entice children to eat raw veggies by offering dipping sauces, such as teriyaki, ranch dressing or salsa. Aponte notes that skins should be left on vegetables whenever possible because they contain fiber, which helps feed the gut microbiome.</p><p><br></p><p>“It takes some experimentation, but encourage your child to try lots of different foods,” Aponte says. “Some kids might prefer a black bean spread or dip, or refried beans, versus eating whole beans. There are also pastas made with chickpeas or lentils. Veggies like onion or zucchini can be chopped small and hidden in spaghetti sauce.”</p><p><br></p><p><b>Add a Pinch of Fun</b></p><p><br></p><p>Katrina Lien, the program development specialist for <a href="https://fit.sanfordhealth.org/discover?category=Recharge&sort=recent" target="_blank">Sanford fit</a><i>, </i>a children’s fitness program for kids in rural South Dakota, North Dakota and Minnesota, suggests that parents find ways to engage and empower kids to make healthy lifestyle choices. </p><p><br></p><p>“Try offering new foods with foods that you know your kids already like,” she says. “When you introduce something new or unfamiliar alongside foods that are a well-known favorite, kids are more open to trying the unfamiliar food.”</p><p><br></p><p>Attempt to make foods more interesting and fun, Lien advises. “This can be done by how you arrange the food items on the plate or cutting foods into different shapes. For example, use a cookie cutter to turn simple cucumber slices into a heart or a star.”</p><p><br></p><p>According to Lien, when parents involve their children in snack and meal preparation, kids feel included and excited to try the foods they helped create. Although getting kids interested in unfamiliar foods can be laborious and time-consuming, parents should remind themselves to be patient and remain consistent.</p><p><br></p><p>Sanford <i>fit</i> offers free, online resources through printable literature, videos, lessons and games at <a href="http://www.fit.SanfordHealth.org" target="_blank">fit.SanfordHealth.org</a>.</p><p><br></p><p><i>Sheila Julson is a freelance writer and contributor to </i>Natural Awakenings<i> magazine.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:9c5ccf5a-397e-4bc7-b060-eb7a1c42d49a2023-06-16T14:54:27-07:002023-07-31T09:05:38-07:00Too Much Histamine: Natural Solutions to an Excessive Allergic Response2023-06-30 06:30:00 -0700Carrie Jackson<p>Histamine is an organic chemical produced by the body as a protection from allergens. It is also found in some of the foods we consume. While certain levels of this compound are considered normal and healthy, an overabundance can cause troublesome symptoms—from runny noses and hives to intestinal discomfort and brain fog. Histamine intolerance, as this condition is called, is often caused by food triggers or the body’s inability to break down the excess histamine. Over-the-counter antihistamines promise short-term symptom relief but may have unappealing side effects. Long-term, drug-free resolution is possible with a little sleuthing and holistic lifestyle adaptations.<br></p><p><br></p><p><b>A Wide Array of Symptoms</b></p><p><br></p><p>“Histamine intolerance can affect every area of the body, including the brain. The inflammation created by excess histamine often leads to brain fog and other neurological symptoms,” says <a href="https://drruscio.com/" target="_blank">Michael Ruscio</a>, a naturopathic practitioner, doctor of chiropractic, clinical researcher and author of <i>Healthy Gut, Healthy You</i>.</p><p><br></p><p>Symptoms of histamine intolerance often start in the intestinal tract with diarrhea and bloating and contribute to leaky gut. “If the sensitive gut lining is damaged, histamine can permeate to other areas of the body and lead to redness, swelling and itchiness, as well as respiratory issues, joint pain and anxiety. These seemingly unrelated symptoms can all have the same underlying cause, and patients, as well as many doctors, are not aware of these connections,” says <a href="https://artichandramd.com/" target="_blank">Arti Chandra</a>, a Seattle-based family practice physician who is certified in functional medicine and serves as faculty at the Institute for Functional Medicine.</p><p><br></p><p><b>Knowing the Triggers</b></p><p><br></p><p>“Mast cells, a type of white blood cell, are responsible for releasing histamine and other chemicals that cause inflammation. A histamine intolerance or exposure to high-histamine foods can lead to mast cell activation syndrome (MCAS), where they release excess amounts into the body. Typically, enzymes will break down the histamine so that it doesn’t build up, but if the body doesn’t have the proper level of enzymes to break it down or if too much histamine is being released, then persistent symptoms can occur,” Chandra asserts.</p><p><br></p><p>Symptom management begins by healing the digestive system. “A healthy gut biome supports the body in producing one of the enzymes needed to break down histamine and can help lower inflammation,” she explains. “Dysbiosis, which is when the gut flora is out of balance, is often caused by the Standard American Diet, also known as SAD. Processed foods, fillers, chemicals, additives and other unnatural substances can all compromise the gut flora and gut function. Dysbiosis often leads to low levels of DAO [diamine oxidase], an enzyme in the gut that helps break down histamine. Some people can have a genetic basis for this—a mutation—that can also lead to excess histamine from impaired breakdown.”</p><p><br></p><p><b>Solutions for Histamine Overload</b></p><p><br></p><p>Per Ruscio, “A simple, balanced, whole foods diet like the Paleo diet is a great starting point to calm inflammation and heal your gut. This means aiming for a variety of vegetables, fresh fish, eggs, meat, nuts and seeds, and fruits in moderation. If symptoms continue, try a low-histamine diet.”</p><p><br></p><p>Chandra suggests avoiding processed and fast foods, gluten, dairy, sugar and artificial sweeteners. Foods that are naturally high in histamine, including aged cheese, fermented foods, cured meat, alcohol, caffeine and tomatoes, can exacerbate symptoms. She recommends eliminating triggers for three weeks and slowly reintroducing them one at a time to see which are still problematic. “As the gut biome becomes stronger, the body may naturally be able to tolerate high histamine foods better; eating a diet rich in prebiotic foods and sometimes taking an appropriate probiotic supplement can help with this,” she says.</p><p><br></p><p>Environmental factors can also trigger histamine reactions. “The body produces histamine to ward off substances like pollen, infections, chemicals and mold. Many people get what they think are normal allergies in the spring, with symptoms like runny noses, watery eyes and a scratchy throat. However, if these symptoms occur year-round, it could be a sign of a histamine intolerance or MCAS. Mold contains mycotoxins that are known to activate mast cells and lead to a histamine release. If someone is living in a building with mold and the exposure is continuous, it can lead to chronic inflammation and histamine issues. Proper air filters can help, but they ultimately may need to eliminate the mold or move out of the environment,” says Chandra.</p><p><br></p><p>While over-the-counter antihistamine medications may help, they can have a sedating effect and other side effects, including cognitive issues. Natural and holistic treatments work just as well and are often better tolerated by the body, Chandra says. “Quercetin, found in apple skin and onions, can stabilize mast cells and make them less leaky, as can luteolin, both of which are available in supplement form and in Himalayan Tartary buckwheat. Vitamin C is a natural antihistamine, and omega-3 fatty acids found in fish oil or supplements have anti-inflammatory properties. Stinging nettles, another stabilizer, can be used as a tea or in supplement form. Spices such as curcumin are natural anti-inflammatories and a nourishing addition to any diet,” she advises.</p><p><br></p><p>Stress management can help reduce histamine reactions, too. “Stress can trigger mast cells, causing a release of histamine and other inflammatory chemicals, as well as causing dysbiosis and leaky gut,” Chandra says. “Breathwork and meditation, as well as restful sleep, can help reduce histamine intolerance symptoms, support the gut and contribute to an overall level of internal balance.”</p><p><br></p><p><i>Carrie Jackson is a Chicago-based freelance writer and frequent contributor to </i>Natural Awakenings<i> magazine. Connect at </i><a href="http://www.CarrieJacksonWrites.com" target="_blank">CarrieJacksonWrites.com</a><i>.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:3ac3c454-d5f8-422d-8a0b-c79ff52d74ec2023-06-16T15:03:52-07:002023-08-01T08:14:13-07:00Green Exercise: Reconnecting With Nature2023-06-30 06:30:00 -0700Cristina Parker<p>For some fitness buffs, it doesn’t feel like exercise unless they’re at the gym lifting weights, pedaling the stationary bike or hearing the grunts of others giving it their all. But there’s an emerging trend taking hold: green exercise. Prompted by a growing focus on reconnecting with nature, combined with the well-known benefits of physical exertion, outdoor workouts are all the rage in natural settings and urban parks. From daily walks around the neighborhood to calisthenics with the aid of a tree or yoga on the beach, the possibilities are delightfully endless for all ages and fitness levels. Medical pros are prescribing it for science-based reasons.<br></p><p><b></b></p><p><br></p><p>Green exercise is not exactly a new concept. In a 2013 review of studies published in <a href="https://extremephysiolmed.biomedcentral.com/" target="_blank">Extreme Physiology & Medicine</a>, researchers concluded that physical activity in a natural setting as opposed to an indoor gym is perceived as easier and more fun, thereby boosting motivation. They wrote, “The nature element may help achieve a greater intensity of exercise without perception of effort changing.” In other words, people walk faster outdoors yet paradoxically feel as though they’re kicking back.</p><p><br></p><p><a href="https://www.usda.gov/" target="_blank">The U.S. Department of Agriculture</a> found a positive correlation between green space and health. People that spend time in nature often experience a reduction in stress, cortisol levels, muscle tension and heart rate—all of which are risk factors for cardiovascular disease. A 2021 study published in <a href="https://www.frontiersin.org/journals/psychology" target="_blank">Frontiers in Psychology</a><i> </i>involving obese young people confirmed that exercising in nature led to improved stress recovery, enhanced attentional restoration and a reduction in negative emotions.</p><p><br></p><p>Exposure to sunlight is another benefit. According to Dr. Natty Bandasak, a physical therapist and founder of <a href="https://www.myokinetix.com/" target="_blank">The Myokinetix Clinic</a>, in New Jersey, “Getting vitamin D from the sun is much more impactful than the vitamin D absorbed from ingestible supplements. Just 10 minutes spent outside first thing in the morning can really set the day in a good direction.”</p><p><br></p><p>To maximize the benefits of green exercise, Rajeshwari Reddy, a physical therapist in Maryland, suggests a few precautions. “If you have any kind of vision issues, you should exercise midday when there is enough light to keep yourself safe, and if you suffer from seasonal allergies, try to avoid areas with flowering plants or trees,” she explains. “Standard walking shoes are different from running shoes, and the body mechanics of different activities require different levels of shock absorption. These often-overlooked components of an outdoor exercise routine can go a long way to keep you safe, avoid unnecessary injuries and ensure you are having fun with your new program.”</p><p><br></p><p>After choosing a suitable time and location, the next step is deciding what exercises to do. Dr. Christine Masterson, a physical therapist at Orlin & Cohen Orthopedic Group, in New York, says, “For those who desire supervision, joining a local walking or running group is an excellent option. Alternatively, for those who prefer independence, a self-paced exercise routine is recommended.”</p><p><br></p><p>Both Masterson and Bandasak describe bodyweight-supported exercises as a perfect outdoor-friendly, equipment-free workout. Moving against gravity uses the person’s weight as a natural form of resistance. As a result, no dumbbells or resistance bands are required. Pick a nice spot in the grass, on the sand or under a shaded treat and do sit-ups, heel raises, pushups and squats.</p><p><br></p><p>Masterson suggests pairing calisthenics with walking. A sample routine could include a brisk walk to the park followed by squats sitting and standing from a bench, then another brisk walk to a wooded area, followed by heel raises holding onto a tree trunk for balance. “In a bodyweight program, you can focus more on your form and movement pattern, then you can progress these exercises by increasing repetitions, rather than adding weights,” she notes.</p><p><br></p><p>Bandasak asserts that aerobic exercises like walking, jogging or hiking can be optimized by adding a grip challenge. “One factor strongly correlated with increased longevity is grip strength,” he explains. “Grip can be strengthened through your ability to hold onto objects like a pull-up bar at a playground or stable tree branch in nature. If those items are not available, just holding any heavy objects by your sides as you walk can be beneficial.”</p><p><br></p><p>A key, take-home message when beginning any green exercise program is to keep an open mind. There are so many activities we can enjoy outdoors. Reddy considers green exercise anything that gets the heart rate going, which can include diverse activities like golf, gardening in the backyard or swimming in a lake.</p><p><br></p><p>While getting the blood pumping, remember to breathe in the fresh air, listen to the songbirds and soak up the summer sunshine. Masterson is a proponent of outside yoga to help refocus the mind and deeply reconnect with our surroundings.</p><p><br></p><p><i>Cristina Parker, a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques, holds a doctorate in physical therapy.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:fc0a70ca-1d7b-4430-b37b-0a49da22a0932023-06-16T15:10:14-07:002023-07-31T09:05:33-07:00The Sweet Tapestry of Summer2023-06-30 06:30:00 -0700Marlaina Donato <p>July is a heady mix of peak temperatures, sustenance from the soil and inspired invitations to make lasting memories. For gardeners, it is a lilting time of fruition in between rounds of hard work when one’s efforts can be harvested, eaten and appreciated. Summer’s apex brings wildflower tapestries woven with cricket-song and evenings punctuated by rolling thunderstorms, but it also can be a time for us to take a deep dive into the miracle of interconnectedness.</p><p><br></p><p>Visiting the local farmers market is an opportunity to be mindful of all that goes into our shopping bags and bellies: rain, sunlight, nitrogen-rich snowmelt and the vital fertility of topsoil. We can see everyday people in a different light, especially Earth-conscious farmers who choose to be birthing partners of the land. </p><p><br></p><p>Taking a walk outside can remind us that no life would be possible without the near-magical, unseen mycelium network beneath our footsteps. Summer’s delicate balance of elements ensures abundance, and we have a sacred opportunity to be part of that equilibrium. Each of us is a link in the chain of humans co-creating within the symbiosis of all other living things. Will we take away from this balance or add to it?</p><p><br></p><p>Adding to it does not require hours of time or money, but the motivation to make simple decisions for the greater good such as leaving part of the lawn to grow for the winged ones or choosing an eco-friendly refillable water bottle over single-use plastic. Showing a child how to keep a nature journal can foster lifelong connections with the Earth.</p><p><br></p><p>We do our part when we joyfully become part of the landscape—witnessing, observing and allowing nature to go about her business. Making time for languid appreciation contributes to self-nourishment, something that is also vital to the whole. How many avian voices can you hear at sunset? How many colors can you find in a changing mural of clouds? The season of plenty offers a harvest of beauty.</p><p><br></p><p><i>Marlaina Donato is an author, visionary painter and composer. Connect at </i><a href="http://www.WildflowerLady.com" target="_blank">WildflowerLady.com</a><i>.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:3a216bcd-7df4-4ab9-834a-eadb337a1c612023-06-16T15:17:01-07:002024-02-02T12:41:28-08:00Natural Ant Control for the Home 2023-06-30 06:30:00 -0700Kristy Mayer<p>The warmer weather can bring unwanted pests, including ants, into homes and apartments. Conventional pesticides and ant traps can be toxic to humans, pets and the environment. This season, consider using one of these safer ant control alternatives.<br></p><p><br></p><p><b>Keep Counters Clean</b></p><p><b></b><br></p><p>First and foremost, maintain kitchen counters and floors free of food particles. Tightly seal food containers, wipe countertops with soapy water, sweep the floors and avoid leaving standing water overnight. If there are no food sources around, the ants will lose interest.</p><p><br></p><p><b>Stop Entry Into the Home</b></p><p><b></b><br></p><p>After cleaning, the next line of defense is to keep ants from entering the home in the first place. One of the most effective, toxin-free methods is to spray cedar oil outside around the perimeter of the house. Mix one ounce of cedar oil in one quart of water (or four ounces per gallon) and spray the solution three feet up the outside wall and on the ground six feet out from the edge of the house.</p><p><br></p><p><b>Use Natural Repellents</b></p><p><br></p><p>Numerous natural repellents work well inside the home. Place one or more of these in the kitchen or wherever the ants are entering: cucumber peels or slices; tea bags of mint tea or dry, crushed mint leaves; cloves; cayenne pepper; citrus oil soaked into a piece of string; lemon juice; cinnamon; or coffee grounds. </p><p><br></p><p><b>Confuse Ants Traveling Back to the Nest</b></p><p><b></b><br></p><p>As worker ants travel from their nest to forage for food, they leave a sex hormone (pheromone) scent in order to find their way back to the nest. These invisible trails can be washed away with a mixture of one-quarter cup of white vinegar, two cups of water, and 10 to 15 drops of peppermint, clove, eucalyptus or tea tree essential oil. </p><p><br></p><p><b>Use Natural Ant Killers as Last Resort</b></p><p><br></p><p>A serious ant problem might require more drastic measures that kill the invading ants. These two options employ non-toxic ingredients. </p><p><br></p><ul><li><b>Diatomaceous earth</b> is a non-toxic, talc-like powder made from the fossilized remains of marine phytoplankton. When sprinkled on ants, the powder causes them to dehydrate.</li></ul><p><br></p><ul><li><b>Cornmeal </b>left out in small piles where ants are visible is another option that poses no threat to pets or little kids. The ants will eat the cornmeal, but because they can’t digest it, they will perish. </li></ul><p><br></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:907162a6-300c-4bd6-8571-3ade628455ab2023-06-16T15:29:43-07:002023-08-31T07:12:57-07:00Hues of Health: Benefits of a Colorful Diet2023-06-30 06:30:00 -0700Veronica Hinke<p>Eating plant-based foods from every hue in the rainbow provides an exceptional array of health benefits. Rich in essential vitamins, minerals and fiber, vibrantly colored fruits and vegetables also contain phytonutrients such as antioxidants, flavonoids, carotenoids and polyphenols that contribute to the color, flavor and aroma of such foods. There are thousands of phytonutrients, and according to a 2022 review of clinical studies published in <a href="https://www.mdpi.com/journal/nutrients" target="_blank">Nutrients</a>, these natural chemical compounds “play an important role in the prevention of serious chronic diseases such as diabetes, obesity and hypertension, along with different types of cancer or degenerative diseases.”<br></p><p><br></p><p>From a culinary perspective, colorful, plant-based foods add pops of color and flavor to a dish, and simple techniques can transform uber-nutritious fruits and veggies into crave-worthy delights. From tasty spreads and luscious dressings to pungent pickling recipes and rich soups, eating the rainbow can be a scrumptious and sustainable everyday lifestyle.</p><p><br></p><p>Keeping a medley of wholesome choices in the house is a good tactic to help a family adopt a rainbow-based diet. According to <a href="https://health-fully-yours.com/index.html" target="_blank">Registered Dietitian Olga Kras</a>, “Not any single fruit or vegetable provides all of the nutrients we need. Making a variety of colors of fruits and vegetables visible increases the likelihood that they will be part of a daily routine.”</p><p><br></p><p>When her children were younger, instead of giving them sugary treats, she would cut fruits and vegetables into shapes with cookie cutters. “They loved opening their lunch boxes to find the fun shapes,” she recalls, noting the allure of visually pleasing treats. As the first-century Roman Apicius said, “We eat first with our eyes.”</p><p><br></p><p>According to Sarah Stegner, co-owner and chef of<a href="https://prairiegrass.cafe/" target="_blank"> Prairie Grass Cafe</a>, in Northbrook, Illinois “Food is medicine. It is what lifts us up. When we allow ourselves to get run-down or we are tired, that is when we are the most vulnerable, and we reach for that highly processed, packaged thing. That’s when we compromise, and compromise leads to long-term illness.”</p><p><br></p><p>Stegner compares food shopping to a trip to an art store for the artist that is about to paint a rainbow. “Center yourself,” she counsels. “Don’t put anything into the cart that shouldn’t be eaten. The key word is choice. If people don’t understand and realize what the choices they have are—for example, what herbs are and how to use them—then that is not a choice for them when they go home to cook a meal.”</p><p><br></p><p>“It’s just fun to have foods that are colorful,” says Erin Hoogendyk, a cooking instructor at <a href="https://www.grebesonline.com/index.html" target="_blank">Grebe’s Chef Center</a>, in Wausau, Wisconsin, whose favorite flavor accents are onions, lemons and limes, as well as a panoply of herbs, including basil, rosemary, chives, parsley and mint. To add color and nutrition to everyday salads, she tosses in blueberries or dresses them with homemade vinaigrettes made with strawberries and balsamic.</p><p><br></p><p>Hoogendyk recommends farmers markets, individual farm stands and community-supported agriculture subscriptions to discover the freshest, in-season ingredients. When it comes to cooking and putting meals together, a sense of adventure and enjoyment is paramount, she says. Her coleslaw recipe includes red and green onions, radishes and red cabbage. “I don’t like coleslaw to be boring,” she quips, adding that her next project is to pickle an ingredient she has never pickled before: celery. “I can’t wait to see how it turns out.”</p><p><br></p><p>For those wanting to optimize their rainbow-based diets, “testing can help people understand how to best support their biology and determine what their bodies need,” says <a href="https://www.amazon.com/stores/Dr.-V%C3%A9ronique-Desaulniers/author/B00JCWE98Q?ref=ap_rdr&store_ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true" target="_blank">Dr. Véronique Desaulniers,</a> a chiropractor and author of <i>Heal Breast Cancer Naturally. </i>She recommends the DNA test kit and whole-body health report from Nutrition Genome to pinpoint which foods to enjoy or avoid, depending on genetic weaknesses. Close monitoring of blood sugar levels is also important, she notes, as daily glucose and insulin spikes “can turn on cancer-causing genes and cancer-causing pathways.”</p><p><br></p><p><i>Veronica Hinke is a food historian and author of </i>The Last Night on the Titanic: Unsinkable Drinking, Dining and Style<i>. Learn more at </i><a href="http://www.FoodStringer.com" target="_blank">FoodStringer.com</a><i>.</i></p><p><i><br></i></p><h2><i>Colorful Recipes</i></h2><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007991/fit/80x80/Chessey-Cauliflower.png?timestamp=1686955586" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank">Cheesy Cauliflower Mushroom Steaks</a></h4>
<p>This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B6, K and C, magnesium and fiber. <span class="pull-right"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007992/fit/80x80/Summer-Broccoli-Soup.png?timestamp=1686955610" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank">Summer Broccoli Soup With Herb Croutons</a></h4>
<p>This vibrant, lime green-colored soup is an excellent source of potassium, fiber, vitamins B6 and C, iron, magnesium and calcium. <span class="pull-right"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank"><img alt="" src="//cdn2.locable.com/uploads/resource/file/1007997/fit/80x80/Marinated-Beets.png?timestamp=1686955619" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank">Marinated Beets and Goat Cheese Crostini</a></h4>
<p>Deriving their deep red color from phytonutrients called betalains, beets are rich in nitrates, which help to lower blood pressure. <span class="pull-right"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:ae54fc41-f67b-4171-9fbd-ad08201587eb2023-06-16T15:35:51-07:002023-08-31T07:13:05-07:00Cheesy Cauliflower Mushroom Steaks2023-06-30 06:30:00 -0700Jennifer Carden<p><i>Recipe and photo courtesy of </i><a href="https://www.facebook.com/chefjencarden/" target="_blank">Jennifer Carden</a><i>.</i><br></p><p><br></p><p>This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B6, K and C, magnesium and fiber. It is also a great source of glucosinolates and isothiocyanates, two types of antioxidants that have been shown to slow the growth of cancer cells.<br></p><p><br></p><p>Button mushrooms are a source of vitamin D, selenium, phosphorus and folate. They also contain polysaccharides, indoles, polyphenols and carotenoids, which are associated with cancer-fighting properties.</p><p><br></p><p><b>Yield: 4 servings</b></p><p><br></p><p><i>4 slices of cauliflower, ¾-inch thick</i></p><p><i>1 tsp cooking spray</i></p><p><i>4 tsp olive oil</i></p><p><i>1 Tbsp dry Italian seasonings</i></p><p><i>2 cups fresh brown button mushrooms, sliced</i></p><p><i>2 fresh garlic cloves, minced</i></p><p><i>1 cup shredded mozzarella cheese </i></p><p><i>½ tsp sea salt</i></p><p><i>½ tsp freshly ground black pepper</i></p><p><i>½ tsp red pepper flakes</i></p><p><i>1 Tbsp fresh thyme for garnish</i></p><p><br></p><p>Preheat the oven to 400º F and spray two large baking sheets with cooking oil. Place the cauliflower slices onto one of the baking sheets. They need lots of space between them and shouldn't overlap.</p><p><br></p><p>Brush each side of the cauliflower steaks lightly with the olive oil and season with sea salt, pepper and Italian seasonings. Roast 20 to 25 minutes, flipping once, until both sides are golden brown.</p><p><br></p><p>In a mixing bowl, add mushrooms, minced garlic, a pinch of sea salt and pepper, then toss to coat well. Spread the mushroom mixture on another baking sheet sprayed with oil and bake for 10 to 15 minutes in the preheated oven. As an alternative, sauté the mushroom mixture in a medium pan with 1 teaspoon of oil over medium-high heat for 5 to 6 minutes.</p><p><br></p><p>Once done, remove the pans from the oven. Sprinkle roasted cauliflower steaks with cheese and top the cheese with the roasted or sautéed mushrooms and garlic mixture. Return to the oven for 2 to 3 minutes until cheese is melted and bubbly.</p><p><br></p><p>Sprinkle with fresh thyme and enjoy.</p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank"><img alt="pDwayne WatsonShutterStockcombrp" src="//cdn3.locable.com/uploads/resource/file/1007990/fit/80x80/ConsiousEating-HuseofHealth.png?timestamp=1686955252" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank">Hues of Health: Benefits of a Colorful Diet</a></h4>
<p>Rich in essential vitamins, minerals and fiber, vibrantly colored fruits and vegetables also contain phytonutrients such as antioxidants, flavonoids, carotenoids and polyphenols that cont... <span class="pull-right"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007992/fit/80x80/Summer-Broccoli-Soup.png?timestamp=1686955853" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons" target="_blank">Summer Broccoli Soup With Herb Croutons</a></h4>
<p>This vibrant, lime green-colored soup is an excellent source of potassium, fiber, vitamins B6 and C, iron, magnesium and calcium. <span class="pull-right"><a href="/2023/06/30/438519/summer-broccoli-soup-with-herb-croutons">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank"><img alt="" src="//cdn3.locable.com/uploads/resource/file/1007997/fit/80x80/Marinated-Beets.png?timestamp=1686955863" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank">Marinated Beets and Goat Cheese Crostini</a></h4>
<p>Deriving their deep red color from phytonutrients called betalains, beets are rich in nitrates, which help to lower blood pressure. <span class="pull-right"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:9d2d5674-ca20-4023-87c4-1ee74b132a332023-06-16T15:40:29-07:002023-08-10T10:23:22-07:00Summer Broccoli Soup With Herb Croutons2023-06-30 06:30:00 -0700Sarah Stegner<p><i>Recipe and photo courtesy of Sarah Stegner.</i><br></p><p><br></p><p>This vibrant, lime green-colored soup is an excellent source of potassium, fiber, vitamins B6 and C, iron, magnesium and calcium. It also contains several phytonutrients, including the carotenoids lutein, zeaxanthin and B-carotene, as well as tocopherols. For the croutons, choose a healthy bread, such as sprouted whole grain, gluten-free, almond flour or flax loaves.<br></p><p><br></p><p><b>Yield: 2 to 6 servings, depending on portion size</b></p><p><br></p><p><b>For soup:</b></p><p><i>6 cups broccoli florets, chopped</i></p><p><i>2 cups vegetable or chicken stock</i></p><p><i>1 generous pinch of sea salt </i></p><p><i>1 pinch of chili pepper flakes</i></p><p><i>3 Tbsp butter</i></p><p><i></i><br></p><p><b>For croutons:</b></p><p><i>1 cup diced bread</i></p><p><i>2 Tbsp melted butter</i></p><p><i>½ tsp fresh thyme, chives or other fresh garden herbs, minced</i></p><p><br></p><p>Bring the stock to a boil. Add the sea salt and chili flakes. Add the broccoli and cook until fork tender and bright green. Transfer to a blender, add butter and blend well. Taste and adjust seasoning. Serve with aged cheddar cheese and croutons.</p><p><br></p><p>To make the croutons, toss the diced bread in a bowl with melted butter, salt and fresh herbs. Spread the bread in an even layer on an oven-safe pan. Bake at 350º F and toast until lightly browned, about 5 minutes.</p><p><b></b><br></p><p><br></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank"><img alt="pDwayne WatsonShutterStockcombrp" src="//cdn2.locable.com/uploads/resource/file/1007990/fit/80x80/ConsiousEating-HuseofHealth.png?timestamp=1686955126" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet" target="_blank">Hues of Health: Benefits of a Colorful Diet</a></h4>
<p>Rich in essential vitamins, minerals and fiber, vibrantly colored fruits and vegetables also contain phytonutrients such as antioxidants, flavonoids, carotenoids and polyphenols that cont... <span class="pull-right"><a href="/2023/06/30/438516/hues-of-health-benefits-of-a-colorful-diet">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank"><img alt="" src="//cdn1.locable.com/uploads/resource/file/1007991/fit/80x80/Chessey-Cauliflower.png?timestamp=1686955710" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks" target="_blank">Cheesy Cauliflower Mushroom Steaks</a></h4>
<p>This dish can be served as a meal or cut into smaller pieces and presented as party appetizers. Cauliflower provides vitamins B6, K and C, magnesium and fiber. <span class="pull-right"><a href="/2023/06/30/438517/cheesy-cauliflower-mushroom-steaks">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank"><img alt="" src="//cdn0.locable.com/uploads/resource/file/1007997/fit/80x80/Marinated-Beets.png?timestamp=1686955717" class="media-object"></a></span>
<div class="media-body">
<h4 class="media-heading"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini" target="_blank">Marinated Beets and Goat Cheese Crostini</a></h4>
<p>Deriving their deep red color from phytonutrients called betalains, beets are rich in nitrates, which help to lower blood pressure. <span class="pull-right"><a href="/2023/06/30/438520/marinated-beets-and-goat-cheese-crostini">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>