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Pork and Veggie Hash

turnip and pork hash

turnip and pork hash
adapted from Saveur, serves 6-8
2 pounds turnips, peeled and trimmed, cut into 1/2 inch dice or organic potatoes
2 rutabagas, peeled and trimmed, cut into 1/2 inch dice
1 small sweet potato, peeled, cut into 1/2 inch dice
1 medium celeriac, peeled, cut into 1/2 inch dice
4 tablespoons lard or butter, divided
1 thick-cut pork chop, boneless or bone-in, cut into 1/4 – 1/2 inch cubes
coarse sea salt and freshly ground pepper
1 large onion, roughly chopped
4 garlic cloves, pressed or minced
2 bay leaves
1/2 teaspoon thyme
1/2 cup chicken broth
1. Heat two tablespoons of your fat over medium high heat in a large skillet or Dutch oven. I started out with my trusty cast iron, but soon realized it would have been an immense pain to contain all of the veggies, so I switched. Generously season the pork with salt and pepper and add to the pan. Stir until lightly browned on all sides, about 5 minutes. If you have a bone-in pork chop, chuck the bone in the pan too, just ’cause.
2. Add your onions and continue to sauté, stirring occasionally, until they’re nice and brown, about 10 minutes.
3. Add chopped veggies, garlic, bay leaves, thyme, and remaining fat. Stir around to mix, then cook for about 15 minutes, stirring and scraping the bottom of the pan, until the vegetables have some color.
4. Reduce heat to medium low, add broth, cover, and cook for about 30 minutes. Stir occasionally. This is done when all the veggies are fork tender. Some will be mushier than others. YUM. Season to taste with sea salt and freshly ground pepper. Remove the pork bone and bay leaves.

5 Green Tea Skin Care Recipes

5 Simple Skin Care Recipes with Green Tea

Did you know that you can harness the anti-oxidant, anti-aging, and rejuvenation benefits of Green Tea externally? Green Tea helps reduce skin inflammation and redness, protects and rejuvenates skin cells, and assists with the adverse effects of UV radiation exposure. Studies have shown that Green Tea reactivates dying skin cells that are at the end of their life cycle, and also note the potential benefits for various skin conditions including psoriasis, rosacea, wrinkles, wounds, and scars.*
Learn how to take advantage of the healing and medicinal properties of Green Tea with these skin care recipes:

Green Tea, Lemon Balm, & Mint Facial Steam

Facial steams moisturize, relax muscles, plump wrinkles, eliminate toxins, dislodge dirt from pores, and are good for circulation. This recipe is refreshing, rejuvenating, and soothing.
Place Green Sencha Tea, Lemon Balm, and Peppermint into a large ceramic or glass bowl. Boil water and pour over herbs and tea, immediately placing a towel or lid over the bowl so that the oils being released from the herbs do not escape. Steep for 5 minutes. Place the bowl on a table or other surface where you can comfortably sit and hold your face over the bowl covering your head and the bowl with a large towel to make sure that no steam can escape. Make sure to keep your eyes closed and breathe deeply to inhale the therapeutic properties of the herbs. Steam for 10 minutes.

Green Tea & Rose Facial Toner

Toners help adjust pH levels, remove any residues left on the skin after cleansing, tone and tighten pores, and moisturize.   This toner is gentle, soothing, and beneficial for all skin types.
First, make an herbal infused Witch Hazel Extract by placing the Green Sencha Tea leaves and Witch Hazel Extract in a glass jar with a tight-fitting lid. Shake the jar daily and allow the mixture to infuse for 2 or more weeks.  Once finished infusing, strain the Green Tea leaves out and reserve the remaining liquid. Mix the infused Witch Hazel Extract with all of the other ingredients, and pour into dark glass bottles.

Green Tea & Lavender Facial Cleansing Grains

Facial scrubs exfoliate the skin, scrubbing away dead skin cells and cleansing pores. Some facial scrubs can be rough on the skin, but this recipe contains oats, almonds, and other nourishing ingredients.
Grind oats, almonds, and Lavender flowers in a clean coffee grinder until finely powdered. Sift through a mesh screen to remove larger pieces; larger pieces may be too abrasive for the delicate facial skin. Add clay, Matcha, and Lavender essential oil. Mix thoroughly, and store in a glass jar. To use, mix a small amount with water, milk, cream, yogurt, flower water, or tea until a smooth paste forms. Apply to slightly damp skin and gently massage with fingertips, avoiding the sensitive areas around the eyes and lips.  When finished, rinse off with cool water.
You can use this same blend for a facial mask!  Simply apply a light layer on the face, making sure to avoid the delicate skin area around the eyes and mouth. Leave on for 10 minutes or until the mask feels taught and dry, then rinse off with cool water. For dry or sensitive skin types, leave on for 5 minutes or less.

Peppermint & Green Tea Cooling Mist

Use this mist on sunburns or whenever in need of a little cooling off.  Peppermint is very refreshing and helps provide instant relief for irritated and hot skin. Incorporating Green Tea into the blend helps reduce inflammation, redness, and the adverse effects of UV radiation exposure.
Pour boiling water over the Peppermint and Green Sencha Tea leaves, and infuse until cool. Strain out the leaves and pour the remaining liquid into a 4oz spray bottle. Add the essential oil (if using) and shake to combine all ingredients. Mist directly on sunburn for relief. Use within 1-2 days or store in the refrigerator up to 1 week.

Green Tea Compress

Green tea is a powerful anti-oxidant and naturally contains tannic acid, theobromine, and polyphenols – all of which ease and repair skin. Green Tea compresses are especially beneficial for sunburned skin and for treating various skin conditions.
To create a compress from Green Sencha Leaf Tea, make an infusion by pouring boiling water over organic loose-leaf tea and allow to cool completely. Once it has cooled, strain out the leaves and reserve the liquid. Soak a clean cloth in the infusion and then place saturated cloth on skin for 5-10 minutes at a time. This process may be repeated several times a day.

Prevent a Cold Naturally

How to Prevent a Cold: 5 Ways to Fight off the Flu Naturally this Season

Lisa Garber

flulittlegirl 235x147 How to Prevent a Cold: 5 Ways to Fight off the Flu Naturally this SeasonFlu season is upon us, but that’s no reason to race to the doctor’s and go under the needle. The history of the flu shot is riddled with controversy—including links to narcolepsy and the deadly nerve disease Guillain-Barre Syndrome. You’ll be safer and healthier by choosing natural methods to fight off the flu. There are tons of ways to boost your immune system and prevent getting sick; if you want to know how to prevent a cold and the flu naturally, eat these 5 foods regularly.

How to Prevent a Cold and the Flu – Garlic

The Greeks knew to use garlic to support their health—even their athletic performance before competitions in the Olympic games. Garlic may help prevent cancer and common infections and illnesses better than antibiotics, and its chemical compound allicin has antiviral properties that may help stave off the influenza virus. Although raw foods are often most potent, you can simply add chopped or diced garlic to dishes to harness the power of this pungent food. Garlic benefits are absolutely amazing, and should not be overlooked by anyone looking to be healthy.
Native to China, this herb protects your liver and lets it more efficiently remove toxins from your body. Adding to the astragalus benefits, author Phyllis Balch (“Prescription for Nutritional Healing”) says taking astragalus supplements supports your immune system so it can fight off the flu. Be sure to avoid counteracting drugs—like immune-suppressants after organ transplants—while taking astragalus supplements.

Vitamin C

Do you really want to know how to prevent a cold and the flu? Consume vitamin C. This is a no-brainer: vitamin C may give your immune system the boost it needs during flu season. As a bonus, the antioxidants in vitamin C-rich foods scavenge free radicals in your body while the vitamins protect your liver. (One of the best things you can do for your liver, in fact, is to start the day off with a glass of water and lemon juice!)  Search for the following foods at the grocery store or farmers’ market to get loads of vitamin C: kiwi, grapefruit, watercress, alfalfa, strawberries, oranges, and pineapples.

Ginkgo Biloba

Also native to China, this herb may improve blood flow. Keeping in mind that it’s our blood that carries nutrients to our cells, ginkgo will be a useful tool for your anti-flu arsenal. This substance has also been shown to help memory, tinnitus, Alzheimer’s, and eye problems.

Vitamin D

The good old sunshine vitamin can slash your risk of getting the flu by 42 percent—a greater track record than the highly controversial H1N1 flu shot. According to Bruce Hollis from the Medical University of South Carolina, a fair-skinned woman should spend 10 to 15 minutes without sunscreen in peak sunlight (in the summer) to get optimal levels of vitamin D, especially if they are pregnant (since vitamin D is essential for fetal brain development).
No need to pay money to get toxic pricks in the arm this season. You can fight off the flu naturally—without harmful side effects. Remember to tell everyone who doesn’t know how to prevent a cold and the flu to consume these foods.
Additional Sources:

Read more:

Love Your Body

7 Tips to Make Peace with Your Body

Many of us struggle with body image issues. There may be many reasons behind this, but whatever they may be, this strife never contributes to our happiness. Our society puts a lot of pressure on how we should look, how we should feel, what we should eat… And, sometimes it is very easy to just go with the flow and forget about ourselves. We tend to concentrate more on what others think than on what really matters for us, on what we really want. I think many of us even forget how to feel, how to choose, how to live for ourselves. Sometimes we do not even have the time to notice.
In our busy lives, we do not eat or sleep properly, and keep ourselves going with caffeine and sugar. With time, we will eventually disconnect from our body, hating it because it does not look like it should (or how we think it should)! And, that's when it will start complaining, in an attempt to call our attention. You may end up having digestion issues, pain in your joints and muscles or feel tired and exhausted.
Eventually, you will realize that your relationship with your body needs to be fixed. This is actually a very important step towards healing and making peace with your body. You become aware that you have to go through some changes, namely accepting and loving yourself as you are.
Here are some tips that may help you on your journey to healing:
1) Get to Know You

First thing, you have to get to know yourself. You can start by looking in a mirror and really observing yourself. Go through every detail of your body; try to feel it, try to appreciate yourself as you are. Do not pay attention to what your mind may say. Just observe and feel. The first time you do this may seem strange and uncomfortable, but do not feel intimidated. Try a second, a third time, until you can feel comfortable with what you see and feel. Just accept and surrender yourself to who you are.
2) Be Gentle with Yourself

Now that you got to know yourself better, start treating yourself with the due respect, just as you would treat another human being. Say nice things to your body, hug yourself, be your best friend…
3) Write a Letter to Your Body

As you become more comfortable with yourself, developing a new relationship between your body and your mind, it is probably a good idea to write a letter to your body. No, I am not joking. This may seem strange, but it is very powerful indeed. It can get pretty emotional, so make sure you have tissues with you when you do it. Be sincere, apologize if you have to, and complement as well. Just release what is inside you; you will feel much better after, and I am sure that you will feel even more connected with your body.
4) Nourish Your Body and Your Mind

Make sure that in this new relationship you nourish your body and your mind with what is best for you. Choose healthy foods; try to shift towards a plant-based diet if you do not already follow one. It is not only best for you, but also for the environment. Maintain your mind in a state of peace and tranquility through meditation.
5) Pamper Yourself

There is nothing better than rewarding yourself when you deserve it! Have a sweet treat now and then, but choose a healthy one and do not feel guilty after. Just accept that you deserve a treat, and enjoy it! Have an oil massage for example! It moisturizes your skin, stimulates circulation and makes you feel more relaxed.
6) Practice Yoga

The practice of yoga is very important to establish and maintain a strong connection between your body and your mind. It is a moving meditation. It allows you to get a very good perception of your body, how it moves and its limitations. It may not be easy at the beginning, but with time, yoga practice will teach you to respect and accept your body.
7) Practice Mindfulness

Become aware of your every activity, of your every step, without any kind of judgment. At any moment during your day, stop for a few seconds, focus your attention on your breath and try to feel your body. Let your thoughts go, and just feel your hands, your feet. During these moments of stillness, you realize who you really are, how your body really feels. These moments will help you learn to live in the present moment and enjoy your life to its fullest!
In summary, my main message to you is: treat your body as a temple! Make sure you nourish it, pamper it and love it as much as you can. You will certainly feel better about yourself -- confident, successful and HAPPY! And, what other people say about how you should look or how you should be will no longer hold importance.

Paleo Jam


  by our friend

  • 4 cups crushed fruit and juice
  • 1/2 cup honey or maple syrup
  • 2 tablespoons lemon juice
  • 1 package Knox gelatine

Cooking Steps

I found this recipe I take no credit in it, I just found that this app was missing a good Jam Recipe. ENJOY
Crush your fruit either by hand or use your food processor. You want the fruit to be broken down but still a little chunky.
Place a small plate or saucer into your freezer (for testing).
Put all the ingredients into a heavy pan and bring to a boil. Turn down the heat to the lowest setting so the jam is just bubbling, then let it cook until the mixture starts to thicken. This can take anywhere from 15 to 50 minutes, depending on how much juice you have from your fruit, so just leave it to bubble away and check it every once in a while.
When you think it’s ready, take the plate out of the freezer and drop a little jam onto it. When it cools you will be able to test the thickness with your finger. (Getting to lick your finger is one of the perks of making jam!)
Once the jam is finished, pour into small glass jars leaving room at the top for expansion, then cover and refrigerate until needed. You can also use plastic freezer containers but if you do, let the jam cool first before pouring into the container.
Because this jam is all natural ingredients, it will only keep in the fridge for a week or two, so if you’ve made more than you and your family can eat in this time, just leave one container in the fridge and put the rest in the freezer.

Salmon w/Baked Broccoli and Spinach Salad

Pan Seared Wild Caught Salmon w/Baked Broccoli and Spinach Salad

One of the most frequent protests we get about adhering to this lifestyle is that people are busy, and they “don’t have time to cook”. We’re busy too, and we understand sometimes you don’t have hours to spend in the kitchen! Luckily that doesn’t mean you have to hit the drive through or eat a TV dinner – Check out this simple recipe that can be made in under 30 minutes.

Pan Seared Wild Caught Salmon w/ baked broccoli and spinach salad

You can make this recipe with basically any kind of wild caught salmon.. King, Coho, Copper River, whatever is in season and available. This recipe is written with proportions for 1 person, so multiple by however many people you’re serving.


  • 1/2 lb filet of salmon
  • 1 cup broccoli
  • 1 carrot
  • 1.5 cups of arugula
  • 1 avocado
  • 1 red pepper
  • 1 lemon
  • Extra virgin olive oil
  • Coconut oil
  • Grass fed butter

Start by pre heating your oven to 400(F) degrees, and while it heats up, let’s prepare the fish.

First, you’re going to want to make sure you remove any excess moisture from the salmon, and season it with coarse sea salt and fresh ground pepper. I prefer to go easy on the salt and liberal with the pepper. Choose your own adventure here. Once you’ve seasoned the salmon, get your pan on the stove top heating it to medium high(5.5 – 6), preferably using a cast iron pan, but stainless steel works as well.

Because the broccoli will take longer to cook, get it in the oven as soon as possible once it’s been preheated. Using a baking sheet, oven safe glassware, or even another cast iron pan, apply your coconut oil. You can use palm oil or grass fed butter here, but I really like the flavor the coconut oil imparts into the broccoli in this case. Once you’ve coated the broccoli in your fat, place it in the preheated oven and cook for about 15 minutes.

Salad time. Start by chopping your carrot to the thickness you prefer, then seeding your red pepper, and cutting it into cubes, you’ll probably only use half. Next, if you are only making this salad for one, slice the avocado in half, and keep the seed in the half you are not eating, seal it up and put it in the refrigerator. Note: Red pepper and avocado go incredibly well with eggs, so use the other portion tomorrow morning with breakfast! Set your salad ingredients aside, and let’s cook some fish.

Now that your pan has heated up, put down a small pat of pastured butter and wait until it melts, making sure to cover the area which you are going to place the salmon. Once the butter heats up, place the salmon on the pan flesh side down. I like my salmon crispy on the outside and pretty rare on the inside, so I will cook it about 3-4 minutes on each side. If you prefer it more well done, adding about 1 minute more on each side should do the trick and cook it all the way through. Once it’s on the pan leave the fish alone! It’s important to not move the salmon, so as to get a good sear on it.


While the salmon is cooking, let’s make the salad dressing. In this case we are keeping it super simple – just toss your greens, chopped red pepper, avocado and carrots with a little bit of extra virgin olive oil, and a squeeze of lemon. Reserve a wedge of lemon for the final plating. Add cracked pepper to taste. That’s it, you’re done with the salad!

by Chris Clark


The "red flag" of anemia; what to do when you're low on iron

So you’re feeling a wee-bit tired, somewhat disconnected, a little dizzy and you’re wondering what’s going on? While those symptoms could reflect a myriad of conditions, it could just be “anemia” (low iron). The symptoms can be a combination of things:
*Chest pains
*Cold hands/feet
*Pale skin (differing from the color your skin is naturally)
*Fast/irregular heartbeat
If you are anemic, it’s important that you understand why iron is vital to our overall wellness. First, iron is part of our body’s “team” that supports protein and enzymes to our cells, assisting in our overall wellness. There two types of iron; heme (derived from hemoglobin) and nonheme (obtained through animal protein). About two-thirds of our iron is found in our hemoglobin (red blood cells) which carries the oxygen to our tissues. The “myoglobin” (protein that supplies oxygen to our muscles) and enzymes continue to spread iron throughout our body, allowing it to store for future use and regulation. Most of us obtain iron through our diet (see below chart for daily iron requirements as set forth through the National Institute on Health) (
The remedy for anemia may require medical intervention, but home remedies and diet are worth trying if you suspect you’re anemic. Low hemoglobin caused by unusual blood loss (i.e. blood loss from a women’s menstrual cycle, bleeding from fibroid tumors) or a lack of iron in your diet will usually signal symptoms of anemia. Your doctor can perform the necessary blood work required to determine if your symptoms are related to low iron. Having suffered from anemia during pregnancy (many years ago) I learned that doing a few simple things helped me tremendously:

*Iron supplements along with Vitamin C and or/meat proteins helps absorb nonheme iron.
*Iron enriched animal foods – Dark meat chicken/turkey, oysters, claims, etc., are a delicious way to obtain iron. If you’re a “chicken liver lover” than you’ll love knowing that it rates at the top of the chart for providing us with the most iron enriched animal food product available. Most people think of “beef” as being at the top of list, but notice how it only contains about ¼ of the amount found in chicken liver. If you do choose beef as your main supply/source for iron then make sure it’s lean and organic. Unfortunately, too much of our beef (especially ground beef, aka hamburgers) are polluted with additives we don’t know about because the USDA doesn’t require those contents to be listed on the label.
*Iron enriched natural foods - From lentils to beans, especially soy beans, you can find a bounty of iron.
The NIH recommendation for daily iron:
*18 mg (milligrams per day) for adults; various amounts from infancy to adulthood are listed further in this blog.
*Foods providing 10-19% per serving are considered an excellent source for iron, while anything below 5% is considered too low. So what happens when we consume too much iron? Good question. Our bodies will stop storing excess iron in order to keep us from becoming “toxic”. When we’re iron deficient, our body gladly receives the iron we intake. When we’re iron “rich” our body starts resisting the absorption. Certain food contents found in food products (i.e., coffee, tannins found in tea, polyphenols found in legumes, apples, honey, etc.) can actually decrease absorption of nonheme. So, if you’re a vegetarian it’s vital that you “increase” the your intake of Vitamin C (assuming you do not eat any animal food products).    Below are the top ten sources for heme and nonheme iron.  Further information can be found at the NIH website

Table 1: Selected Food Sources of Heme Iron [10]
Chicken liver, cooked, 3½ ounces, 12.8mg.,  70% value
Oysters, breaded and fried, 6 pieces, 4.5mg, 25% value
Beef, chuck, lean only, braised, 3 ounces,  3.2mg,  20% value
Clams, breaded, fried, ¾ cup,  3.0mg,  15% value
Beef, tenderloin, roasted, 3 ounces, 3.0 mg,  15% value
Turkey, dark meat, roasted, 3½ ounces, 2.3mg, 10% value
Beef, eye of round, roasted, 3 ounces, 2.2mg,  10% value
Turkey, light meat, roasted, 3½ ounces, 1.6mg,  8% value
Chicken, leg, meat only, roasted, 3½ ounces, 1.3mg, 6% value
Tuna, fresh bluefin, cooked, dry heat, 3 ounces, 1.1mg, 6% value

Table 2: Selected Food Sources of Nonheme Iron [10]
Ready-to-eat cereal, 100% iron fortified, ¾ cup,  18.0mg, 100% value
Oatmeal, instant, fortified, prepared with water, 1 cup,  10.0mg,  60% value
Soybeans, mature, boiled, 1 cup, 8.8mg,  50% value
Lentils, boiled, 1 cup,  6.6mg,  35% value
Beans, kidney, mature, boiled, 1 cup, 5.2 mg, 25% value
Beans, lima, large, mature, boiled, 1 cup, 4.5mg, 25% value
Beans, navy, mature, boiled, 1 cup, 4.5mg, 25% value
Ready-to-eat cereal, 25% iron fortified, ¾ cup, 4.5mg, 25% value
Beans, black, mature, boiled, 1 cup, 3.6mg,  20% value
Beans, pinto, mature, boiled, 1 cup, 3.6mg, 20% value
Molasses, blackstrap, 1 tablespoon, 3.5mg, 20% value

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The FDA requires all food labels to include the percent DV (%DV) for iron. The percent DV tells you what percent of the DV is provided in one serving. The DV for iron is 18 milligrams (mg). A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site:

How much “C” do I need daily?
Most infants receive adequate amounts of “C” from milk/breast feeding. Children require varying amounts from 15 mg – 45 mg daily. Usually, their pediatrician will recommend their daily requirements based upon their current health condition. Adult women need 75mg per day; adult men need about 90 mg daily. Pregnant women need 85-120 mg per day (from pregnancy to breast feeding). The best way to obtain “C” is through consuming five servings of fruits and vegetables daily (about 1 cup per serving). If you suspect (at all) that you are iron deficient, certainly put into practice what nature provides but also see your primary care physician who can provide you with a complete perspective of your current health condition.
Quick tip: Annual physicals are worth their weight in gold; don’t ignore getting one….it’s the best investment of time you can make, today!

Full Body Workout Program

Benefits of a Full-Body Workout Program

Saves Time

Probably the biggest positive about training your entire body at once is that your gym frequency decreases to around two to three times every seven days. Plus, you'll only be spending an hour in the gym for each session. Build muscle with only three to four hours of gym time during a week? You betcha. It's all about the quality of your sessions, not the quantity.

Boosts Your Cardiovascular System

Squeezing a solid 2 to 4 sets per body part into a 60-minute workout session gets your cardiovascular system up to speed in a hurry!

Rules for Full-Body Workouts

1) Train Once Every 2 or 3 Days

Easy enough, right? The beauty of only training with weights every few days is that the days in between full-body workouts can be used to add a few cardio sessions instead of relying on ineffective cardio tacked on at the end of a workout.

2) Lift Heavy

Many athletes who try full-body workouts get trapped into training lighter than they usually would in order to conserve energy for body parts that come later in their routine. The truth is, if you're not training heavy, you're not going to make optimal progress, no matter what program you're on. Keep your weights as heavy as you can. The conserving of energy for the body parts you train at the end of your workout is addressed in point number six.

3) Perform one exercise per muscle group

This one is pretty easy to follow, but is still very important. Using basic, heavy exercises that enable you to lift the most weight means that you don't have to do more than one exercise per body part. For chest, do the bench press or incline bench press. For back, choose bent-over rows or chin-ups. For legs, nothing beats the squat. All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Once you've chosen your exercises, plan your routines so that you're doing 2 to 4 sets of each exercise for 10 to 12 repetitions.

4) Keep your workout to an hour or less

When you're planning your workouts, remember that resistance training affects your natural musclebuilding hormones and adjust accordingly. Lots of big compound exercises will help boost your natural testosterone levels; however, long workouts also boost levels of the catabolic hormone cortisol. Keeping your workouts fairly brief but still intense is ideal for getting the best of both worlds. Sticking to 60 minutes or less is a good rule of thumb.

5) Consume a post-workout shake immediately after training

During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it's important that you replenish your glycogen stores as soon as possible after training. Replenishing your glycogen right after training jump-starts the recovery process. Conversely, not taking advantage of this crucial time can slow your results significantly. Think of it as filling up the gas tank on your car after a long drive.

6) Change the order of your workouts

Training chest first for every full-body workout is doing a disservice to the rest of your physique's symmetry. What seems to work better for ensuring your three major body parts get equal attention is alternating between doing chest, back, and legs first in your three workouts a week. Don't always leave abs or calves for last, though!
Below is a list of exercises to help get you started. They're split into two sections: one for large body parts, the other for small ones. The exercises are listed in order of effectiveness for each body part.
Sample One-Week Full-Body Workout Schedule
Day 1: Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)
Day 2: Rest
Day 3: Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)
Day 4: Rest
Day 5: Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)
Day 6: Rest
Day 7: Rest
Large Body Part Exercises Small Body Part Exercises


Bent-Over Barbell Rows
Seated Cable Rows


Standing Barbell Curls
Alternate Dumbell Curls
Preacher Curls


Bench Presses
Incline Barbell Presses
Dumbell Presses


Parallel-Bar Dips
Lying Dumbell Triceps Extensions


Dumbell Presses
Behind-the-Neck Presses
Upright Rows


Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises


Leg Presses
Hack Squats


Hanging Leg Raises
Decline-Bench Crunches
Rope Crunches

Cabbage Casserole

(“Cabbage Pudding”)


  • • 1 lb ground Beef.
  • • 1 lb ground Pork.
  • • 1 Onion, minced.
  • • 1/4 cup cold Water.
  • • 2 tbsp Beef Stock.
  • • 1 tbsp Tamari (or gluten free soy sauce).
  • • 1/4 tsp ground Allspice.
  • • 2 heads of Cabbage.
  • • 3 tsp Honey.
  • • ground White Pepper, crushed Black Pepper and Salt to taste + Butter for frying.

Cooking Steps

Per-heat oven to about 400F.
Remove the hard core from the cabbage heads, and then cut the heads in halves.
Cut three of the cabbage head halves in larger pieces (each piece about the size of a stamp) and set aside.
Cut the 4th half in much smaller pieces and set aside separately.
Heat up a frying pan, add a bit of butter and fry the larger pieces in batches (about 1/2 head per batch).
For each batch, season with salt and white pepper while frying and keep frying until the cabbage has turned brown, stirring every once in a while. When it’s got a nice brown color, drizzle 1 tsp honey over it, stir and set aside (make sure the honey does not burn).
When the three batches of larger cabbage pieces are done, do the same for the finely cut cabbage but without the honey, and set aside separately.
Put the ground meat, minced onion, cold water, tamari, beef stock, allspice, and the fried finely chopped cabbage in a bowl. Season with salt and crushed black pepper, and work it thoroughly with your hands until everything is evenly blended into a solid mixture.
Cover the bottom of a large oven tray with half of the fried larger pieces of cabbage, then spread out the meat mixture on top of the cabbage and quite firmly press it with your hands (making one layer of meat that is like a big patty covering the bottom cabbage layer).
Spread out the other half of fried larger pieces of cabbage on top of the meat, and place the tray in the middle of the oven.
It’s done after about 30-40 minutes.

Thyme Honey

Growing Common Garden Thyme ~ And a Recipe for Thyme Honey

Common garden thyme (Thymus vulgaris) found it’s way into my backyard a couple years ago. I first planted it after my search for a sustainable source of vitamin C lead me to read this article. I now know that thyme contains more vitamin C than any other herb and it has countless medicinal uses as well.
Today, my $3 investment in a packet of seed has turned into a vibrant patch of thyme.
And as I was watering the garden and potted plants this morning…I noticed the bounty of blossoms that have seemed to appear overnight! Now, in early spring, is the perfect time to trim the plant — it encourages more flowers and lush growth.
After enlisting the help of my baby girl (well she 6 but she’s still my baby), she and I sat down and started picking thyme.

Medicinal Properties
Thyme is a powerful antiseptic and it’s loaded with antioxidants. It works hard to
  • ward off colds.
  • relieve a sore throat and inflamed tonsils.
  • treat stuffy noses, coughs, and colds.
  • provide relief from hay fever. 
  • improve digestion.
Thyme is also well respected as an anti-fungal agent healing ringworm, athlete’s foot, and many other fungal conditions.
One of my most favorite ways to use my garden thyme is to make a thyme infused honey each spring — it seems like fresh, raw honey from the beekeeper and flowering thyme go hand and hand!
We use this herbal honey throughout the year in tea, in smoothies, and on a slice of bread.
Thyme Honey
-any size glass jar
-a small pot
-fresh garden thyme leaves and flowers, enough to fill your jar 2/3 full
-raw, unpasteurized local honey (if possible)
1. Fill a glass jar with 2/3 full of thyme leaves and flowers.
2. Add enough honey to the jar to cover the herbs.
3. In double boiler fashion, fill a small pot with water, add your jar of thyme and honey, then gently heat the mixture for 30 minutes. This will help soften the honey in order for mixing and it will also help extract the goodness of the herbs. Note: Do not let the water get any hotter than 110 degrees fahrenheit or the heat will kill the healing enzymes of the honey.
4. Remove from heat, label, and cap. Place your jar of honey near a window, in a warm and sunny spot. There it should stay for 2 weeks.
5. Store honey in a cool, dark place. It should keep for several months.

15 Companies that Contain "Wood Pulp"

15 Companies Whose Products Contain ‘Wood Pulp’ Ingredient

Anthony Gucciardi

shoppingmarket2 210x131 15 Companies Whose Products Contain Wood Pulp IngredientCellulose can be found in popular products ranging from crackers and ice cream to pizza sauce and barbecue sauce.  What many do not realize, however, is that cellulose is actually wood pulp. Unable to be digested by humans due to the lack of necessary enzymes needed to break the ingredient down, cellulose has been deemed ‘safe for consumption’ by the FDA.
Cellulose is virgin wood pulp that has been processed and manufactured for different functions, such as its prime use throughout the food supply. Cellulose can be found in products under ingredient listings such as cellulose gum, powdered cellulose, microcrystalline cellulose, and more. Shockingly, the FDA sets no limit on the amount of cellulose that can be used in food products despite the USDA limiting the use of cellulose to 3.5% in meat since fiber in meat products cannot be recognized nutritionally. 

Cellulose increasingly popular as cheap filler with no nutritional value
Food manufacturers use cellulose as an extender, meaning it provides structure and reduces breakage. In addition to food, cellulose is used in the creation of plastics, cleaning detergents, welding electrodes, pet litter, automotive brake pads, glue and reinforcing compounds, construction materials, roof coating, asphalt and even emulsion paints, among many other products.
Cellulose is also much cheaper than ‘real’ food ingredients that perform the same jobs and actually add nutritional value to the product. In fact, manufacturers are increasingly adding cellulose to their products to slash costs and fill up their products.
“As commodity prices continue to rally and the cost of imported materials impacts earnings, we expect to see increasing use of surrogate products within food items. Cellulose is certainly in higher demand and we expect this to continue,” Michael A. Yoshikami, chief investment strategist at YCMNet Advisors, told TheStreet.
In fact, some products are now removing as much as 50% of the fat from products such as cookies, biscuits, cakes, and brownies, and adding cellulose in as a filler instead.
It is important to read food labels carefully to avoid any unwanted ingredients, but here are a number of popular products that contain cellulose — mainly to a significant degree:


Peaches & Crème Parfait
Apples & Crème Parfait


Fiber One Ready-To-Eat Muffins – Used in:
Grilled Chicken Salad, Chicken Club Salad with Crispy Chicken, Meaty Breakfast Burrito, Hearty Breakfast Bowl
Cheese, Pepper Jack, Shredded – Used in:
Chicken Fajita Pita, Southwest Chicken Salad with Grilled Chicken, Meaty Breakfast Burrito
Honey Mustard Dipping Sauce
Ice Cream Shake Mix
Log Cabin Syrup
Mini Funnel Cake
Mozzarella Cheese Sticks (also in Sampler Trio)
Smoothie Base: (Mango, Strawberry, Strawberry Banana)
Tortilla, Flour – Used in:
Chorizo Sausage Burrito, Steak & Egg Burrito, Meaty Breakfast Burrito
White Cheese Sauce – Used in Breakfast Bowl


MorningStar Farms Chik’n Nuggets
MorningStar Farms Chik Patties Original
MorningStar Farms Buffalo Wings Veggie Wings
Eggo Nutri-Grain Blueberry waffles
Eggo Strawberry Waffles
Eggo Blueberry Waffles
Cinnabon Pancakes Original
Cinnabon Pancakes Caramel
Cinnabon Snack Bars Original
Cinnabon Snack Bars Baked Cinnamon Apple


KFC Cornbread Muffin
Apple Turnover
Honey Mustard BBQ Sauce
Lil’ Bucket Strawberry Short Cake Parfait
Lil’ Bucket Lemon Crème Parfait
Lil’ Bucket Chocolate Crème Parfait
Oreo Cookies and Crème Pie Slice
Reese’s Peanut Butter Pie Slice
Popcorn Chicken
Strawberry Cream Cheese Pie Slice


Wheat Thins Fiber Selects
Frozen Bagel-Fuls
Macaroni & Cheese Thick ‘n Creamy
Kraft Macaroni & Cheese Three Cheese W/mini-shell Pasta


Fish Filet Patty
Premium Caesar Salad
Chipotle BBQ Snack Wrap
Premium Southwest Salad with Grilled Chicken
Southern Style Chicken Biscuit
Strawberry Sundae
Natural Swiss Cheese – Used in:
McRib, Quarter Pounder with Cheese, Angus Mushroom & Swiss, Premium Grilled Chicken Club Sandwich, Premium Crispy Chicken Club Sandwich, Angus Mushroom & Swiss Snack Wrap
Shredded Cheddar/Jack Cheese – Used in:
Ranch Snack Wrap (Crispy and Grilled), Honey Mustard Snack Wrap (Crispy and Grilled), Chipotle BBQ Snack Wrap (Crispy and Grilled), Premium Southwest Salad with Grilled Chicken, Premium Southwest Salad with/without Crispy/Grilled Chicken, Premium Bacon Ranch Salad with/without Crispy/Grilled Chicken, McSkillet Burrito with Sausage
Barbeque Sauce
Sweet ‘N Sour Sauce
Shredded Parmesan Cheese – Used in:
Premium Caesar Salad with/without Crispy/Grilled Chicken
Biscuit – Used to make:
Bacon, Egg & Cheese Biscuit, Sausage Biscuit with Egg, Sausage Biscuit, Southern Style Chicken Biscuit, Big Breakfast with/without Hotcakes
Vanilla Reduced Fat Ice Cream – Used in:
Strawberry Sundae, Hot Caramel Sundae, Hot Fudge Sundae, McFlurry with M&M’S Candies, McFlurry with OREO Cookies, Chocolate Triple Thick Shake, Strawberry Triple Thick Shake, Vanilla Triple Thick Shake
Sugar Free Vanilla Syrup, used in: Premium Roast Coffee, Espresso


Hot Cocoa Mixes: Mini Marshmallows, Rich Milk Chocolate, Chocolate Mint, Chocolate Caramel


Aunt Jemima Frozen Blueberry Pancakes
Aunt Jemima Original Syrup
Aunt Jemima Lite Syrup


Parmesan Romano Cheese
Taco Bean Sauce
Shredded Cheddar (for Taco Pizza)
Breadstick Seasoning – Used to make Cheese Breadsticks)
WingStreet Bone-In (in the batter)
Meatballs (for pasta products, sandwiches)
White Pasta Sauce – Used for:
PastaBakes Marinara, PastaBakes Meatball Marinara, PastaBakes Primavera, PastaBakes Chicken Primavera
Alfredo Sauce – Used for:
PastaBakes Marinara, PastaBakes Meatball Marinara, PastaBakes Primavera, PastaBakes Chicken Primavera
Fat Free Ranch Dressing


Jimmy Dean Frozen Breakfast Bowl (Sausage & Gravy)
Jimmy Dean D-lights Turkey Sausage Breakfast Bowl
Jimmy Dean D-lights Turkey Sausage Croissant
Jimmy Dean Breakfast Entrée – Used in:
(Scrambled Eggs with Bacon/Sausage and Cheese Diced Apples & Seasoned Hash)


Ice Cream
Sonic Blast
Banana Split
Ice Cream Cone


Southwest Chicken
Caramel Apple Empanada
Corn Tortilla
Enchilada Rice
Nacho Chips
Red Strips
Strawberry Topping
Zesty Dressing


Vanilla Ice Cream Sandwich
English Toffee Crunch Ice Cream Bar
Giant Cookies & Cream Ice Cream Bar


Asiago Cheese – Used in:
Spicy Chicken Caesar Salad, Asiago Ranch Chicken Club, Caesar Side Salad
Fat Free French Dressing – Used for:
Apple Pecan Chicken Salad, Baja Salad, Spicy Chicken Caesar Salad, BLT Cobb Salad
Blue Cheese Crumbles – Used in: Apple Pecan Chicken Salad, BLT Cobb Salad
Cheddar Pepper Jack Cheese Blend, Shredded
Chocolate Sauce
Coffee Toffee Twisted Frosty (Chocolate, Vanilla)
Frosty (Chocolate and Vanilla)
Frosty Shake (Frosty-cino, Chocolate Fudge, Strawberry, Vanilla Bean)
Milk, 1% Low Fat Chocolate Milk

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Sexual Blocks

How to Clear Your Sexual Blocks

Is sex an uplifting, rejuvenating, life-affirming, deeply pleasurable, transformative experience for you?
If it isn’t, you’re doing it wrong.
We live in a culture with a wildly bipolar relationship to sex. Sex is everywhere: in film, television, pop songs, advertising. Yet, we’re also told that we’re not allowed to have it and enjoy it.
It is understandable that most people have conflicting beliefs about sex.
Unless you take the time to examine what stands in the way of you and the ideal I described above, you won’t get there. 
Everyone can have an intimate relationship with themselves and their partner that is soul-nourishing and infuses every part of their lives with powerful and revitalizing energy.
This is natural.
Avoiding sex, feeling like it’s a minor or inconsequential part of an intimate relationship, experiencing guilt and anxiety:
Not natural.
Sex is the glue in your relationship. Sex is your vital, life force energy. If it isn’t being channeled and enjoyed, chances are that you are living a lackluster life. I guarantee that you’ll have a lackluster marriage or relationship.
Here are five areas to look at in clearing your sexual blocks to open yourself up to your true, radiant and sensual nature:
1) Heal any past trauma. Sexual abuse, wounding and boundary violations all create an energy of defensiveness or body armor. Your true nature will be buried beneath the residue of this protection until you consciously address and heal what happened.
There are many forms of therapy, coaching, neural pathway re-wiring and energy work that can help. Seek them out.
2) Examine your belief systems. As I said earlier, we live in a culture where we receive mixed messages about sex. One of the biggest sources of sexual condemnation and judgment (with plenty of its own conflicting beliefs) is religion. If you have internalized any of these beliefs—and I think it’s difficult to grow up in this culture and not—you’ll be living them, even if it’s unconscious.
Ask yourself: How do I feel about sex? Where is this belief coming from? Is that what I truly believe, or have I been conditioned to believe that?
You get to choose and recreate your beliefs. As an exercise, create your own sexual manifesto composed of all the things you want to embody in your intimate relationship. Frame it and post it above your bed.
3) Go inside. You can’t go deep and fearless with another person unless you can go there in yourself. Meditation and yoga are two great tools to bring your attention inward to face the parts of yourself you may have been avoiding. Both practices offer a gentle way to reconnect with your inner being and live more from that place.
Spend time daily, whether it’s a formal, sit-down meditation, a walk-in-the-woods meditation or a masturbation-meditation (yes, some people use this form of self-love as a spiritual practice) to go inward.
If it’s yoga, commit to a daily routine—even if it’s four minutes as you get out of bed.
4) Yoga. To build on the last point, yoga is incredible in opening you up to your own energetic flow. I love how it stretches open the hips and heart—your tools of the intimacy trade—expanding their capacity for love and pleasure.
Yoga will hunt down your blocks and tight areas (I believe all stored tension has an emotional or psychological component to it) and release it. With a regular practice, you keep your system efficiently processing and integrating experiences. You tap into your own natural rhythm of being. Being sexually free and open is part of the natural rhythm of your being.
5) Cultivate a practice of letting go. The best sex is a sanctuary in which two people let down their guards to be completely naked with each other. Nothing, and I mean nothing, is hotter, sexier and more f**able than being totally, authentically present with someone.
“Letting go” encompasses many things: being able to emotionally express yourself, forgiving people, dealing well with stress in an easygoing way, releasing self-doubt and playing small. The list goes on.
The more you embody letting go in all aspects of your life, it carries over into the sexual realm. This, perhaps more than any other factor, is what takes sex from the junk food to the gourmet, the merely physical to the transcendental.
How much you can peel back your layers and show up as the raw, unobstructed, no-hiding version of you, determines how much you enjoy sex.
It’s that simple.
That’s what makes it one of the most powerful methods I know for self-actualization.
Sex isn’t some incidental part of your life or relationship: it’s a massive tool you can use to transform every part of you and unfold into the person you were meant to be.

Raspberry and Spinach Salad

Raspberry and spinach salad

Salads are great. They are tasty and crunchy and they can often be put together in a matter of minutes. They are often light in nature, making them a good choice alongside heavier main courses.
All kinds of combinations can be great for a salad and the only limit is your imagination. It gets especially interesting when sweet and salty flavors are combined or when food with multiple textures are used. In this case, the onion and walnuts add a great crunchy texture while the raspberries and kiwis add a great sweet taste. The raw onion also add some nice bite to the whole salad.
The simple homemade vinaigrette used here also add to the raspberry touch with some crushed raspberries and a base or raspberry vinegar.
This fruity salad is also perfect for raspberry season. If you enjoy raspberry picking, I am sure you are familiar with the excitement of picking your own fresh fruit, but than also to the stress probably following shortly thereafter when you have to figure out what to do with your abundance of fruit before it quickly goes bad! This salad is a great choice to use some of the delicious fresh raspberries.
This salad is not only absolutely delicious, it’s also very nutritious, thanks to the spinach, which is one of the most nutritious green leafy vegetable that’s widely available. I would recommend you buy organic spinach whenever possible or, even better, get some fresh spinach from a local farmer when available. Unfortunately, even if spinach is a highly nutritious vegetable, full of iron, magnesium, folate, vitamin C, and manganese, it’s also one of the most spayed one.

Raspberry and spinach salad recipe

Serves 4


  • 3 tbsps olive oil;
  • 2 tbsps raspberry vinegar;
  • 1/4 cup fresh raspberries, crushed to a puree;
  • 8 cups baby spinach;
  • 2 cups fresh raspberries;
  • 4 tbsps walnuts, crushed;
  • ½ red onion, finely chopped;
  • 3 kiwis, peeled and sliced;
  • Sea salt and freshly ground black pepper to taste;
Salad closeup


  1. In a small bowl, combine all the ingredients for the vinaigrette: olive oil, vinegar and crushed raspberries. Combine well. Season to taste with salt and pepper.
  2. In a large salad bowl, combine the remaining ingredients: spinach, raspberry, walnuts, kiwis and onion.
  3. Drizzle with the dressing, toss well and serve.
Enjoy this salad alongside any meat or fish dish. It has certainly been a favorite at many barbecues as well for me!

4 Natural Detox Methods

How to Cleanse Your Body with 4 Natural and Free Detox Methods

Elizabeth Renter

waterdroplet 235x147 How to Cleanse Your Body with 4 Natural and Free Detox MethodsDetoxifying your body is a way to rid it of both physical and mental/spiritual toxins. But, you don’t have to pay big bucks for ingredients to a crazy tea or supplement; you don’t even need to go on a special diet (assuming you already eat whole, natural foods). If you want to know how to cleanse your body using simple techniques, here are 4 simple and nearly free detox methods you can use everyday, and they only take a few minutes.
Carolanne Wright, writing for NaturalNews, suggests that these 3 solutions are a “magical trio” of affordable and simple detox tools. She notes that these three things can encourage a “healthy body, sparking mind, and balanced emotions.”
How to Cleanse Your Body - Breathe
It’s natural and we all do it. But, did you know that conscious breathing can reduce stress exponentially, and deliver life-giving oxygen to all of the cells in our body? When we don’t give our attention to our breath, we are often only making use of a small portion of our lung capacity. This shallow breathing can create tense muscles and contribute to stress and fatigue. Deep breathing throughout the day releases these muscles and provides a mini-meditation. If you’re looking for how to cleanse your body on a more mindful level, this is how to do it.
While Write recommends kapalbhati as a specific mindful-breathing approach, any deep, mindful and controlled breathing technique can have major benefits. When you feel your chest constricting as the day goes on, or if you just need a break from the constant going of life,  stop and focus on your breath. Breathe in deeply, expanding your chest as your lungs fill, hold the breath for a few seconds, and slowly release it. As you do these breathing exercises, visualize the healing oxygen circulating throughout your body and rejuvenating your cells.


A lesser known way of detoxing the body, dry skin brushing is another way to easily detox without spending too much money or time. This method stimulates the lymphatic and the immune system, while increasing circulation and sloughing off dead skin cells. All that’s required is a natural-bristled brush and a few moments of time. Brush your dry skin, going upwards towards your heart. Brush your legs, arms, abdomen and back, if you can as well.


The easiest and most important method of detoxification is through hydration. Our bodies need water, they are water, and this life-giving fluid can flush toxins out of the digestive system, as well as all organs and cells within the body. Drinking water first thing in the morning is a great way to flush away toxins that have “accumulated during the night.” But don’t stop there, drink water throughout the day to keep your body running efficiently. If you get thirsty—you’ve waited too long. Keep water handy at all times and stay hydrated for optimal health.
It is important to note that the quality of water you drink is significant, has regular tap water is loaded with harmful chemical and contaminants. In fact, here is what your tap water looks like. You should buy your own high quality water filtration device or pure spring water. Alternatively, checkout the website Find A Spring to see if a pure spring is nearby.
And here’s how to cleanse your body using one more method.


One of the body’s most natural methods of removing toxins is sweating. Used in conjunction with other methods, like drinking water with lemon or juicing, sweating can greatly help with a detox. Exercising and venturing into a dry sauna are 2 great ways to sweat out the toxins. Additionally, consuming niacin, or vitamin B3, may be one of the best combinations with sweating. Your skin will flush and you may experience some discomfort, but the niacin will help to break up fat cells after used for several days and with increased dosage. Guess what’s in these cells? Toxins. When the toxins are released, they’re sweated out or removed via urine or the GI tract.
Additional Sources:

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Tea as Medicine

How to Use Tea as Medicine

Traditional Chinese Medicine (TCM) is an ancient, ancient art and science. I’ll admit here that it is not one in which I am well versed. However, I will say that I have witnessed more ‘miracles’ occur in those using the TCM system of healing than in any other.

Anyway, the other day I went to a wonderful Taoist Tea Ceremony and listened to a three hour lecture about tea, its history, and its role in healing. As an herbalist (of the Western tradition), I recommend tea to my clients all the time; however, what I hadn’t thought about before was how often people drink herbal ‘tea’  for leisure, not realizing that these teas are potent medicine. Without knowing what you’re drinking, you could be making yourself ill or making an existing condition worse.

Now most of us know that green tea is good for us—it helps reduce inflammation, is a potent antioxidant, and may help with weight loss and general feel-goodness. But did you know that black tea (the Chinese variety, not the English), oolong, and a marvelous tea called pu’er are also potent medicines? Neither did I.

So let’s look at a few common teas (and a few uncommon ones as well). If any of these are your go-to beverages of choice, just make sure that whatever you’re drinking is helping, rather than harming you. Remember: all herbs are medicine, whether they’re in the form of ‘tea’ (actually, the correct term when talking about herbs is ‘infusion’ or ‘tisane’), tincture, or capsule.

Herbal Favorites:

Who doesn’t love a good cup of mint or chamomile tea? But did you know that peppermint is a strong intestinal medicine (maybe too strong for some—especially children), but spearmint is much gentler and is a tonic for the stomach, specifically, rather than the entire system?

While peppermint is a good tonic for long-term digestive complaints, it’s better to have spearmint after a meal because it stimulates digestive enzymes and helps digest protein in a way that peppermint doesn’t. Further, if you are a ‘hot’ person (prone to anger, sweating, high blood pressure), peppermint can heat you up even more; spearmint, on the other hand, is quite cooling and calming.

Next to black tea, chamomile is the most popular tea in the world. Most everyone knows that chamomile is a calming herb, suitable for cranky children (and cranky adults), but chamomile is also cooling and drying. If you are already chilled or suffer from a dry condition, chamomile can aggravate your complaints. Further, as a member of the ragweed family, people can occasionally have allergic reactions to the chamomile flower.

So, as you can see, herbs are medicine, whether they’re served after dinner or dispensed by an herbal practitioner. Be sure to educate yourself, never taking for granted the appropriateness of what you’re sipping.

Chinese Teas:

Okay—on to the fun new stuff. So here’s what I’ve learned, and this is essential to all of the Chinese teas (and perhaps to herbal ones, as well—I haven’t tried it yet): they must be rinsed prior to brewing. What does rinsing do? It takes most of the caffeine away, rinses off any dust or debris the leaves may have accumulated, and also ‘wakes’ the leaves up, creating space between them and allowing for a better brew.

How to rinse the tea? Simply infuse the leaves by pouring hot water over them, swirl the pot once or twice, then pour the water off. Then use fresh, hot water to infuse your tea. If you’re using really good tea leaves, you can usually use the same leaves for three or four brews (just make sure these are all in the same day; don’t go putting your leaves in the fridge to use tomorrow).

Green Tea:

So, most of us know about the medicinal benefits of green tea: it’s an antioxidant, lowers cholesterol and raises HDL (that’s the good cholesterol), and raises metabolism. But green tea can also reduce fatty deposits in the liver, can boost immune function, and kill bacteria living in the mouth (hello, date night?).

To use: rinse your tea, then brew in a preheated pot with water that has boiled, but then cooled 3-5 minutes. Using good leaves? You only have to brew green tea for 30-60 seconds to get all the health benefits. Brew up to three minutes. Drink green tea in the morning only—it’s too stimulating for later in the day (and avoid putting milk in it—just drink it straight; if you only brew for a minute or so, the tea won’t be bitter and won’t need any palatable additives).

Oolong Tea:
There are several kinds of oolong teas. Oolong is a type of tea that has been dried in the sun and then oxidized (or fermented). Benefits include: weight loss, aging prevention (due to antioxidants), lower blood pressure, prevention of tooth decay (antibacterial), stress relief, and liver detox (which, in turn, helps treat skin problems such as acne and eczema), and lower blood sugar levels.

To use: rinse tea and then brew with boiling water, anywhere from 30 seconds to a few minutes. You can brew good leaves several times over. Drink oolong about 20 minutes after lunch for maximum digestion and fat burning tea-awesomeness (and again—no milk).

Pu’er Tea:

Pu’er Tea (named for the town in the Yunnan Province) is basically (very basically) a green tea which has been aged in a dark location for years, leaving it oxidized and fermented. Pu’er tea has all the benefits of green and oolong teas, but has also been shown to have a preventative and positive effect on fighting cancer.

To use: rinse and brew like oolong tea. You can drink pu’er tea at night, as it can help prepare the body for sleep. Try it before 8pm (unless you’re like me and that’s your bedtime…then try it at 6:00).


Now for the disclaimer: aside from the usual ‘consult your doctor’ and ‘for your information only’ business, note that I am not a TCM practitioner. There is tons of fascinating info on tea out there (and even more fascinating experts). If this stuff fascinates you, I urge you to go out and do some digging. Just make sure you stop for a tea break.

Pork Roast with Dijon Glaze

1 x 3lb pork roast;
2 tbsp paprika;
2 tbsp cumin;

2 tbsp garlic powder;
2 tbsp fresh coriander, finely chopped;
1 tbsp sea salt;
1/2 tbsp freshly cracked black pepper;
1/4 cup Paleo cooking fat*, melted;
3 1/2 tbsp water;
3 tbsp Dijon mustard;


Flouride is Toxic

Dear Reader,
It was right there in front of me and I still couldn't believe it. Watching TV last weekend I saw an advertisement for a new product from Dannon: bottled water for kids called "Fluoride to Go."
The pitch? "Why give your child soda full of sugar? Instead offer them Dannon Fluoride to Go - a convenient, satisfying way to help your child build strong teeth." So now Dannon offers you a choice: you can give the kids sodas with all the added sugar, or you can give them water with all the added toxins.


Well, in case you didn't know it, fluoride is highly toxic. In fact, before fluoride was deemed a "cavity fighter," it was used as insecticide and rat poison. It's true. Even more surprising is that when it comes to dental hygiene, fluoride actually does more harm than good.
Everything you always DIDN'T want to know about fluoride
For decades the message that fluoride safely prevents tooth decay has been considered sacrosanct. This idea came from the same "chemicals for better living" era that also told us that smoking cigarettes soothed the throat.
Now for a brief history lesson: please switch off the lights and turn on the projector...
Fluoride is a pollutant - a by-product of copper, iron and aluminum manufacturing. The problem of how to legally dispose of fluoride was solved in the 1930's when a study (funded by one of the country's largest aluminum companies) concluded that fluoride prevented tooth decay. A successful public relations effort, helped along with some cooperative government cronies, resulted in the good news going out: this miracle chemical, when added to water supplies, will give everyone healthy teeth and brighter smiles.

Got fluoride?

But does fluoride actually prevent tooth decay? Not according to the largest study ever conducted on fluoridation and oral health. 39,000 school children in 84 areas around the U.S. were studied in the mid-80's, and the results showed no statistical difference in tooth decay rates between fluoridated and non-fluoridated cities.
Meanwhile, tooth decay trends tracked by the World Health Organization from 1970 to the present show that the incidence of decayed, missing or filled teeth has been steadily in decline with each passing year in the U.S., France, Germany, Japan, Italy, Sweden, Finland, Denmark, Norway, The Netherlands, Northern Ireland, Austria, Belgium, Portugal, Iceland and Greece. And why are the numbers of decayed teeth on the decline? Better oral hygiene and improved dental practice is the most obvious answer. It's certainly not the fluoride. Because of all of those countries, only one adds fluoride to the public water supply: the United States.
A few of the countries listed above used to put fluoride in some of their water, but they eventually wised up to the dangers of this aluminum by-product. And here's some truly radical thinking for you: many of those countries simply refuse to run fluoride through every citizen's faucets based on the idea that health treatments should be a personal choice and not mandated by the government. What a concept!

Downside takes a down turn

So how is fluoride bad for you? To start with, the irony is that when you consume too much fluoride, your teeth can become discolored and crumble. But that's nothing compared to the other ways that fluoride attacks your mind and body.
In tests on laboratory animals, fluoride has been shown to enhance the brain's absorption of aluminum - the substance that's found in the brains of most Alzheimer's patients. Three different osteoporosis studies have associated hip fractures with fluoridation. And excessive fluoride has been shown to damage the musculoskeletal and nervous systems, leading to limited joint mobility, ligament calcification, muscular degeneration and neurological deficits.
And finally (I saved the worst till last), a number of different studies have linked fluoride to as many as 10,000 cancer deaths per year, with a high incidence of bone cancer among men exposed to fluoridated water.
In the meantime, local, state and federal government agencies across the U.S. do their best to simply dismiss all this bad news. Unlike their European counterparts, they're sticking to their outdated and baseless claims that the stuff is good for you. Why? If I had to guess, I'd say it's because they're terrified that if they admit that fluoride is poison, the deluge of resulting civil law suits just might wash them away.

Consumer misreports

So back to Dannon - what do you think? Are kids getting so little fluoride that they need to have it added to their bottled spring water? Consumer Reports magazine says YES! As you may recall Consumer Reports has been a target in previous e-Alerts for offering superficial and wrong-headed advice on health and nutrition issues. My beef with CR is that they are no more qualified to give me nutrition advice than my internist is qualified to tell me which air conditioners have the best ratio of energy efficiency to BTUs. And yet, they continue to get involved in issues they just have no place in.

Last February, Dr. Marvin Lipman, a spokesman for Consumer Reports, stated that not everyone is getting enough fluoride. The problem, says Dr. Lipman, is twofold: some communities don't fluoridate their water systems, and a lot of people these days are drinking bottled water which contains no fluoride. Ah, but don't you worry - in addition to Dannon, as many as 20 other bottled water pushers, are answering the "need" for more fluoride. And if you still think you're not getting sufficient fluoridation, an article in Consumer Reports suggests that you sign up to have 5 gallon jugs of fluoride-laced water delivered to your door.

But let's be perfectly clear: Fluoride is not something your body needs. No one has a fluoride deficiency. Fluoride is a false magic bullet solution from a bygone era. Now, 60 years after water fluoridation began, the word is getting out: this stuff is just plain bad. But thanks to Dannon and others, it appears that fluoride is about to take its toll on at least one more generation of American kids before someone overcomes the government marketing mindset and reveals this poison for what it really is.

Yoga Meltdown

Yoga Meltdown with Jillian Michaels

Remedies for Cold and Flu

Herbs for Cold and Flu

Ah, winter. Yes, it's cold and flu season again and you're looking for some relief. Although colds and flus are caused by different types of viruses, both can leave you feeling tired, coughing, feverish, achy and foggy-headed.
You've probably discovered that conventional medicine has little to offer the bleary-eyed sufferer. Over-the-counter remedies such as aspirin, and even prescription drugs, only suppress symptoms; they don't cure the illness or make you well any faster. While antihistamines dry sinuses, they can also irritate your nose and throat and prolong the infection. As for antibiotics, including penicillin, they don't target viruses at all and should only be prescribed if a bacterial infection follows the cold or flu.
Simply suppressing symptoms can impair your body's natural ability to fend off disease. Symptoms tell you what's wrong and what to do about it. Headaches, sore muscles and feeling tired indicate that you need rest, and fever or indigestion is a sign to eat lightly.
Herbal treatments help your body heal itself and boost natural immunity. Your cold or flu probably won't disappear immediately, but chances are you will get well sooner and more completely. Then, when next winter rolls along, you may be less likely to pick up a cold. You'll find plenty of herbal cold and flu remedies in the health-food store, or follow my simple recipes to make your own. In either case, have these remedies on hand in your medicine cabinet so that when the next cold or flu strikes, you'll be prepared.

Antiviral herbs

Researchers have discovered that some herbs destroy viruses, and they're studying ways to turn these herbs into pharmaceuticals. But you needn't wait. Among the herbs that have already been found to inhibit viruses, including the flu, are Lavender (Lavandula angustifolia) and Eucalyptus (Eucalyptus globulus). Also packing an antiviral punch are Rosemary (Rosmarinus officinalis), Lemon Balm (Melissa officinalis), Hyssop (Hyssopus officinalis), Peppermint (Mentha piperita) and Tea Tree (Melaleuca alternifolia). All of these herbs also foil bacteria responsible for infections of the throat, lungs, sinuses, ears and eyes that often tag on the heels of a cold or flu. In addition, they relax coughing spasms, aid digestion, and lower a fever by encouraging circulation and sweating. Tannin compounds found in other herbs such as White Oak bark (Quercus alba) and Bayberry (Myrica cerifera) destroy flu and other types of viruses, so it's no wonder they are traditional cold and flu treatments. You can even eat your way to good health by seasoning your food with Garlic (Allium sativum), Thyme (Thymus vulgaris), Marjoram (Origanum majorana), Cinnamon (Cinnamomum verum) and Black Pepper (Piper nigrum) to eradicate viral and bacterial infections. Ginger (Zingiber officinale) is not only antiviral, it also lowers fevers and reduces muscle soreness.
If you are looking for ways to make the medicine go down easier, mix cold and flu herbs with virus-fighting apple or grape juice. You can also make your own Ginger ale by adding sparkling bottled water to Ginger tea. Or, try Elderberry (Sambucus nigra), which is not only sold as a part of herbal formulas but as pleasant-tasting tonic juice. Researcher Madeleine Mumcuoglu first learned about Elderberries' long history of use as a flu remedy from her mentor, Jean Linderman, Ph.D., who found that the berries help prevent the flu virus from invading healthy cells. Flu sufferers in her study got better faster with Elderberry compared to drug medications.

Immune herbs

Boosting your immune system with herbs will help you get better faster when you're sick and stave off future illness. Russian children were more resistant to a serious flu epidemic that swept through their town when given the Chinese herb Schisandra (Schisandra chinensis). In another study, taking Siberian Ginseng (Eleutherococcus senticosus) meant that people living in the cold regions of northeastern China got far fewer colds and had fewer cases of bronchitis. Lavender, Lemon (Citrus limon), and Bergamot (Citrus bergamia) stimulate the production of infection-fighting white blood cells called leukocytes. Studies show that people who take Echinacea (Echinacea spp.), one of the most popular immune-enhancing herbs, came down with fewer colds. When the echinacea-takers did get sick, all of their symptoms - weakness, chills, sweating, sore throat, muscle and joint pain, and headaches - were less severe. Echinacea particularly helped anyone who tended to pick up several colds a year. One way the herb works is by strengthening a cell's protective membrane, making it less susceptible to viral invasion and more resistant to infection. Along with Licorice (Glycyrrhiza glabra) and the Chinese herb Astragalus (Astragalus membranaceus), Echinacea increases T-cell activity to improve general immunity.
Echinacea and Licorice seem to slow down viral replication by increasing the production of macrophages - white blood cells that devour viruses. When taken as a preventive to keep from getting sick in the first place, a good plan is to take echinacea for a week or two, then lay off of it for a week. This may also be true of other herbs that enhance the immune system. I'm often asked if this means echinacea is toxic. Not at all. Think of it as teaching your immune system how to operate, then giving it a chance to practice.

Other symptoms

Besides fighting viruses and bacteria directly, herbs can relieve unpleasant symptoms caused by colds and flus. Eucalyptus, Rosemary, Peppermint, and Bergamot thin and eliminate congestion, particularly in the sinuses. Mullein (Verbascum spp.), Elecampane (Inula helenium), and Horehound (Marrubium vulgare) open up the lungs so you can breathe better. Anise (Pimpinella anisum) suppresses coughing by working on the brain's cough center. Natural herbal aspirins such as Willow bark (Salix spp.) or Meadowsweet (Filipendula ulmaria) reduce fever and pain. Ginger and Peppermint can help settle an upset stomach.
The most popular antihistamine to relieve sinus congestion and dilate bronchial passages is Ephedra, or Ma Huang (Ephedra sinica). Most herbal preparations are made with the whole herb, although formulas that use an "extra-strength" extract or derivative have run into controversy. The Ephedra debate mostly concerns people who frequently use large amounts of the plant in herbal diet pills or combine it with recreational drugs. Herbalists still recommend moderate doses to relieve the congestion of a cold or flu, as long as you don't have heart or thyroid problems, high blood pressure or diabetes, or take antidepressants.

Herbal cold and flu busters

Herbs are most effective when taken at the first sign of illness. Buy or make your own cold and flu remedies ahead of time so that they're in your medicine cabinet when needed. It's fine to use more than one remedy. For example, you can treat a sore throat with the herbal steam in the morning before work, then switch to the spray and cough lozenges while you're on the go during the day. For the quickest relief, try to use at least one remedy every hour or two. Herbal cough syrups and cough drops are convenient to use, so many people rely on them to soothe a sore throat. However, syrups and drops typically contain 70 percent sugar or other sweetener, which slows down immune-system activity. I suggest going easy on them or searching for an unsweetened variety, and relying more on some of the following remedies instead.

Nasal inhalers

Aromatherapy nasal inhalers contain essential oils that you deeply inhale directly into your sinuses. They are less effective than steaming but are very convenient to carry. You'll find them in natural food stores and some pharmacies. For a homemade version, add a few drops of essential oil of peppermint and/or eucalyptus to rock salt and carry this in a small vial with a tight lid. Open and inhale the scent as needed.

A final word

Spending a day or two in bed nursing a cold or flu with herbs is a luxury not everyone thinks they can afford, but consider it an investment in health. You may save yourself a week of misery in which you end up in bed after all. Sleep gives your cells a chance to regenerate from viral damage and keeping warm deactivates the virus. And while you're at it, drink lots of fluids to flush out the infection. Take vitamin C with Rose hips (Rosa spp.). Eat lightly, avoiding milk products, citrus, and refined grain products - they increase mucus production. Don't be too hasty to lower a fever. The heat it produces inhibits the growth of viruses and encourages elimination of mucus. You can also increase immunity by keeping physical exertion and emotional stress to a minimum.


Cold Flu Tea

When you're huddled at home nursing a cold or flu, a warm cup of herb tea is comfort in itself. An advantage to drinking tea is that the liquid thins congestion and flushes out toxins. It's true that tea is time-consuming, but try to find time to take care of yourself when you're sick. Drinking two to three cups of the following tea, nice and hot, will make you sweat and lower a fever. Afterward, if possible, tuck yourself into a warm bed.
- 1/2 teaspoon Yarrow flowers (Achillea millefolium)
- 1/2 teaspoon Elder flowers (Sambucus canadensis)
- 1/2 teaspoon Peppermint leaves
- 1/2 teaspoon Echinacea root
- 1/2 teaspoon Schisandra berries
- 3 cups boiling water

1.Combine the herbs in a teapot and pour the boiling water over them. Steep for at least 20 minutes.

2.Strain and drink throughout the day. You can make a double batch and keep it in the refrigerator. Just be sure to warm it before drinking.

Sore Throat Gargle with Sage

The Sage (Salvia officinalis) used in the following recipe is a classic gargle, but other herbs such as Marjoram, Thyme or Hyssop can replace it. Opera singers once used Marjoram to ease a strained throat.
-1 cup boiling water
-2 teaspoons fresh or dried Sage leaves
- 1/4 ounce salt

1.Pour the boiling water over the sage, cover and steep for 20 minutes.

2.Strain and add the salt. Gargle as needed. Store in the refrigerator for a couple of days.

Herbal Steam

Warm, moist air opens nasal and bronchial passages. Combined with herbs, steam is one of the most effective, all-purpose cold and flu cures. To humidify and disinfect the entire house, simmer the water with the herbs or essential oils on low heat for half an hour. Essential oils can also be used in most commercial humidifiers, but check the instructions.
-3 cups water
-5 drops essential oil of Lavender
-5 drops essential oil of Rosemary
-5 drops essential oil of Bergamot

1. Simmer the water in a pan. Remove from the heat and add the oils (you can get the same effect by putting 1/8 cup total of fresh or dried herbs in the simmering water instead of the essential oils).

2. Hold your face over the steam and cover your head with a bath towel. Tuck the ends of the towel around the pan so the steam doesn't escape. Breathe in the fragrant steam as deeply as you comfortably can, coming out for fresh air when needed (about every minute or so).

Lemon Antiseptic Throat Spray

A diluted lemon spray is one of the most effective tools to knock down a cold or flu. Other herbs to use in a throat spray are lavender, eucalyptus, lemon, and peppermint. When sprayed through the air, terpene compounds in these oils combine with oxygen to increase the oil's antiseptic properties.
-15 drops Lemon essential oil
- 5 drops Peppermint essential oil
- 1/4 cup water
- 1/4 cup lemon juice

1.Combine the ingredients and pour the concoction into a spray bottle.

2.Shake well, then gently spray into your throat throughout the day.

Essential Oil Vapor Rub

Ointments called vapor rubs are designed to be rubbed directly on the chest and throat. They rely on essential oils such as peppermint and eucalyptus to produce a heating sensation that reduces constriction by stimulating blood circulation. The oils in a vapor balm are also absorbed through the skin to relieve congestion and kill infection. They serve double duty - the antibiotic scent is also inhaled into the lungs. Vapor balms sold in pharmacies still use compounds derived from antibiotic essential oils (or synthetic counterparts), such as thymol from Thyme and menthol from Mint.
-10 drops Eucalyptus essential oil
-10 drops Peppermint essential oil
-3 drops Thyme essential oil
-1/8 cup Olive oil

1.Combine the ingredients and rub on your chest and throat.

2.To increase the warmth of the balm, rub the oil briskly onto the skin. A warm piece of flannel placed on the chest afterward will increase the warming sensation.

Article written by Kathi Keville
Kathi Keville is the author of eleven books, including Aromatherapy: A Complete Guide to the Healing Art (Crossing Press, 1995) and Herbs for Health and Healing (Rodale, 1996). She teaches herb and aromatherapy seminars throughout the United States and is director of the American Herb Association (
Article reprinted with permission from The Herb Companion magazine, a division of Ogden publications.
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