Corn the tradtional healthy summer treat

One of the most satisfying vegetables at a summer BBQ is an ear of hot buttered corn on the cob. In addition to being sweet and satisfying, corn has many health benefits! Native Americans grew and ate corn they called it Maize. Corn is one of the most popular vegetables and is consumed all year round. It is filled with several nutrients that are good for you. Corn is a high fiber, fat fighting complex carbohydrate that is also hearty and satisfying. Its high fiber content is one of the biggest benefits of corn. The insoluble fiber in corn helps ease common digestive disorders such as constipation and hemorrhoids. It is considered to be low in protein, due to the minimal content of the amino acids lysine and tryptophan.

Corn has a surprising amount of vitamins such as vitamin C, B1, B5, magnesium, lutein, and phosphorus. Corn is also loaded with folic acid which helps in preventing birth defects and heart disease. Studies show that folic acid can prevent a build up of an amino acid called homocysteine which has been linked to higher rates of heart disease. Corn also has 0 mg of Cholesterol which also adds to its heart healthy benefits.

For a healthy side anytime have some corn on the cob with some olive oil instead of butter. During the winter when you can’t find corn on the cob you can still enjoy the health benefits of corn by stocking up on frozen corn. Corn is simple to make and it’s always a healthy choice.

Acupuncture

Acupuncture is one of the oldest and most commonly used integrative procedures in the world. Acupuncture originated in China over 2,000 years ago. The needles used for acupuncture are sterilized metallic, solid, and hair-thin. Each person who has tried acupuncture may have a different experience from one another. Most acupuncture patients have said they feel no or minimal pain as the needles are inserted and others have said they feel a sensation of a small pinch, followed by a comfortable warmness. Some people are energized by treatment, while others feel relaxed. Needles are usually left in for 20-30 minutes.

The U.S. Food and Drug Administration (FDA) approved acupuncture needles for use by licensed practitioners in 1996. The FDA requires that sterile, nontoxic needles be used and that they be labeled for single use by qualified practitioners only. Some people go to medical doctors for acupuncture treatments. However, you should not go to a medical doctor for treatments unless he or she is a license acupuncturist. Same goes for self-education acupuncturist, only a license acupuncturists is train appropriately to do acupuncture on patients. A licensed acupuncturist knows the human anatomy and how to insert needles in a safe way. Even a medical doctor must be trained in acupuncture in order to work with acupuncture patients.

In a 2009 incident in Russia, a Russian woman died of pain-induced shock after a self-educated acupuncturist stuck a needle in the wrong spot on her back. Less severe complications have resulted from inadequate sterilization of needles and from improper delivery of treatments. When treatment is not delivered properly, acupuncture can cause serious adverse effects, including infections and punctured organs. It is very important to check a practitioner's credentials before starting treatment.

In the Traditional Chinese medicine system of medicine (TCM), the body is seen as a delicate balance of two, known as ying and yang. Ying is inward, passive and female principle, and yang is outward, active and masculine principle. Examples of yin are: earth, cold, wet. Examples of yang are: Heaven, hot, dry.

One of the major assumptions in TCM is that disease is due to an internal imbalance of yin and yang, health is achieved by maintaining the body in a "balanced state". The imbalance leads to blockage in the flow of Qi (vital or electromagnetic energy) along pathways known as meridians. The Qi travels through channels of energy in the body. These channels of energy are called meridians. There are 14 such channels: twelve from the hands and feet, one in the center on the front of the body and one in the center on the back of the body.

Acupuncture has been use to treat many issues such as stress, addiction, infertility, stroke rehabilitation, migraine headaches, menstrual cramps, skin problems, tennis elbow, knee pain, fibromyalgia, asthma, myofascial pain, arthritis, osteoarthritis, side effects of chemotherapy, low back pain, and lupus are just a few of the issues that acupuncture may help. Be sure to check with your medical practitioner before starting acupuncture treatments to see if acupuncture may help your condition. Most acupuncture treatments are covered by medical insurance however, some insurance companies may require pre-authorization. Be sure to check with your insurance company and find out how many sessions they will cover for your condition.

Watermelon the perfect summer fruit

I love watermelon -- it's one of my favorite summer fruits. It's so juicy, delicious and equally healthy for you. Watermelon contains minerals that help your body use its fluid most effectively. It does more than just replenish fluid, it is packed with vitamin C, A, B1, B6, Beta Carotene, Potassium, and Magnesium. Watermelons are low in calories and are very nutritious. Can you believe that watermelons, squash, and cucumbers are all members of the Cucurbitaceae family? All three grow on vines.

Watermelon helps to soothe overworked body tissues. It's a great fruit to eat to help your body rehydrate after a workout. This refreshing fruit also wards off any ill effects of exercise. It's rich in Lycopene a powerful antioxidant that can prevent the cell damage caused by free radicals. Unlike many fruits, watermelon loses little of its nutritional value when it's cut, so slices can be kept in the refrigerator for a few days.

Watermelons are also filled with the amino acid Citrulline. The Citrulline in watermelon, especially in the rind, is a known stimulator of nitric oxide. Nitric oxide is thought to relax and expand blood vessels, much like the erectile dysfunction drug Viagra, and may even increase libido, however no one knows how much watermelon you would have to eat to see similar results to these drug products. Watermelon is 92 percent water by weight and is also mildly diuretic. Watermelon is the perfect fruit for those hot summer days.

Below is a delicious spritzer recipe to help keep you cool and hydrated through those hot summer days and nights!

Watermelon Lime Spritzer
Prep time: 10 minutes Yields: 2 Quarts

Ingredients:

• 8 cups cubed seedless watermelon


• ½ cup fresh lime juice


• 1 ½ tablespoons of agave nectar


• Sparkling water or soda

Directions: Place the watermelon and ice cubes in a blender or food processor; blend until smooth. Add lime juice and agave nectar; process or blend until all ingredients are combined. To serve, fill a glass about 2/3 with the "base" of the spritzer. Fill the remaining 1/3 of the glass with sparkling water, leaving some room for ice. Stir and add ice. Garnish with lime and serve

Enjoy!

"Milk" Doesn't do a body good

We have all seen the advertisement with celebrities with painted moustaches on their upper lips with the above caption “Milk” it does a body good”. I’m sure someone on the board of the Dairy Council dreamed that one up. The advertisement should actually say “Milk” it does a baby cow’s body good” that’s what it’s designed for baby cows not humans. Cow’s milk is designed to take an animal that weighs between 80 – 100 pounds at birth to about 550 pound calf within 6 – 10 months. Newborn human babies should drink their mother’s breast milk which is the best for babies. Once human babies are developed they don’t need milk anymore. The Dairy companies would like everyone to believe that you need the calcium in cow’s milk and other dairy products. The truth is milk is very bad for you, the same can be said for all other dairy products such as cheese, half and half, yogurt, ice cream, frozen yogurt, frozen custard, sour cream and all forms of milk such as skim, 1%, 2% whole, low-fat. You can get your calcium from other healthier food sources. Such food sources are Salmon, tofu, kiwi, rhubarb, sardines, collard greens, spinach, turnip greens, okra, white beans, broccoli, peas, brussel sprouts, sesame seeds, bok choy, and almonds are just a few of the nutrient-dense foods can help you meet your calcium needs.

Milk proteins, milk sugar, fat, and saturated fat in dairy products may pose health risks for children and lead to the development of chronic diseases such as obesity, diabetes, and formation of atherosclerotic plaques that can lead to heart disease. The American Academy of Pediatrics recommends that infants below one year of age should not be given whole cow’s milk, as iron-deficiency is more likely on a dairy-rich diet. Cow’s milk products are very low in iron. If they become a major part of one’s diet, iron deficiency is more likely. Colic is an additional concern with milk consumption. One out of five babies suffers from colic. Pediatricians learned long ago that cows’ milk was often the reason for Colic. We now know that breastfeeding mothers who are consuming cow’s milk can also have can Colic babies. The cow’s antibodies can pass through the mother’s bloodstream into her breast milk and to the baby. Additionally, food allergies appear to be a common result of milk consumption, particularly in children. A recent study also linked cow’s milk consumption to chronic constipation in children. Researchers suggest that milk consumption resulted in perianal sores and severe pain on defecation, leading to constipation.

Dairy products are acid-producing to the body. There are tons of studies linking the consumption of dairy products to heart disease, cancer, arthritis, migraines, allergies, congestion in the body, asthma and other respiratory conditions—all classic examples of illnesses caused or worsened by acid. Dairy products also coat your mucus membranes and result in thick, slow-moving mucus build-up. This is one of the main reasons why so many children walk around with almost constant stuffy noses and ear infections--their little bodies can't deal with all the mucus and end up with inflammations and infections. If your children catch frequent colds, stuffy nose, congestion, sinus and ear infections one of the first helpful things a parent can do is take their child off of dairy products and you will see a noticeable difference.

Cow's milk also has 300 times more casein than human milk. Casein is a thick, gooey substance that helps form huge cow bones. But inside a human, it's nearly impossible to digest and creates a tremendous amount of acid in the stomach. Yet we are constantly being told through TV commercials and magazines advertisement that “Milk” does a body good”. These advertisements brag how the calcium in milk is essential to grow healthy strong bones. The calcium in cows milk and dairy products is basically useless to a body with acid. When your body is overrun with acid (from acid-forming foods like dairy products and bad food combinations), it depletes minerals, including calcium, from your bones and organs to neutralize the acid.
Many Americans, including some vegetarians, consume large amounts of dairy products. Most Americans are misinformed about dairy products and milk and how it effects on the human body.

Here are seven reasons to eliminate dairy from your diet.

1. Cancer: Several cancers, such as ovarian cancer, have been linked to the consumption of dairy products. The milk sugar lactose is broken down in the body into another sugar, galactose. In turn, galactose is broken down further by enzymes. According to a study by Daniel Cramer, MD, and his colleagues at Harvard, when dairy product consumption exceeds the enzymes’ capacity to break down galactose, it can build up in the blood and may affect a woman’s ovaries. Some women have particularly low levels of these enzymes, and when they consume dairy products on a regular basis, their risk of ovarian cancer can be triple that of other women.
   
2. Cardiovascular Disease: Dairy products—including cheese, ice cream, milk; butter, and yogurt—contribute significant amounts of cholesterol and fat to the diet. Diets high in fat and saturated fat can increase the risk of several chronic diseases including cardiovascular disease. A low-fat vegetarian diet that eliminates dairy products, in combination with weight-bearing exercise, smoking cessation, and stress management, can not only prevent heart disease, but may also reverse it. Non-fat dairy products are available; however, they pose other health risks as noted below.


3. Contaminants: Synthetic hormones, such as recombinant bovine growth hormone, are commonly used in dairy cows to increase the production of milk. Because the cows are producing quantities of milk that nature never intended, the end result is mastitis, or inflammation of the mammary glands. The treatment requires the use of antibiotics, and traces of these and hormones have been found in samples of milk and other dairy products. Pesticides and other drugs are also frequent contaminants of dairy products.


4. Diabetes: Insulin-dependent diabetes (Type I or childhood-onset) is linked to consumption of dairy products. Epidemiological studies of various countries show a strong correlation between the use of dairy products and the incidence of insulin-dependent diabetes. Researchers in 1992 found that a specific dairy protein sparks an auto-immune reaction, which is believed to be what destroyed the insulin-producing cells of the pancreas.


5. Lactose Intolerance: Lactose intolerance is common among many populations, affecting approximately 95% of Asian Americans, 74% of Native Americans, 70% of African Americans, 53% of Mexican Americans, and 15% of Caucasians. Symptoms, which include gastrointestinal distress, diarrhea, and flatulence, occur because these individuals do not have the enzymes that digest the milk sugar lactose. Additionally, along with unwanted symptoms, milk-drinkers put themselves at risk for development of other chronic diseases and ailments.


6. Osteoporosis: Milk is touted for preventing osteoporosis, yet clinical research shows otherwise. The Harvard Nurses’ Health Study, which followed more than 75,000 women for 12 years, showed no protective effect of increased milk consumption on fracture risk. In fact, increased intake of calcium from dairy products was associated with a higher fracture risk. An Australian study showed the same results. Additionally, other studies have also found no protective effect of dairy calcium on bone. You can decrease your risk of osteoporosis by reducing sodium and animal protein in the diet, increasing intake of fruits and vegetables, exercising, and ensuring adequate calcium intake from plant foods such as leafy green vegetables and beans, as well as calcium-fortified products such as breakfast cereals and juices.


7. Vitamin D Toxicity: Consumption of milk may not provide a consistent and reliable source of vitamin D in the diet. Samplings of milk have found significant variation in vitamin D content, with some samplings having as much as 500 times the indicated level, while others had little or none at all. Too much vitamin D can be toxic and may result in excess calcium levels in the blood and urine, increased aluminum absorption in the body, and calcium deposits in soft tissue.
   
   Consuming a healthful diet of grains, fruits, vegetables, legumes and fortified foods including cereals and juices can help you meet your calcium, potassium, riboflavin, and vitamin D requirements with ease, and without the health risk.
   
   

References: 1. Daniel Cramer MD Harvard study on milk. 2. Harvard study on the contaminants in milk. 3. Harvard study, Harvard nurses health study.

Not all sunscreens are created equal

Using sunscreen has always been important for skin protection. More than 1 million people in the U.S. are diagnosed with skin cancer every year. There will be nearly 60,000 new cases of melanoma, the most lethal form of skin cancer, diagnosed this year. Yet amazingly, many of us still aren't serious enough about sun protection and sun safety.

The Environmental Working Group did an investigation and found out that of 1,000 brand names of sunscreens, only 1 of 5 provided adequate protection from both UVA & UVB radiation with few ingredients known or suspected to have health hazards. After 30 years of delay, the government has failed to set mandatory sunscreen safety standards to protect consumers health. In August 2007, the FDA proposed the first ever UVA standards for sunscreen, but the rules are not yet finalized. In the meantime, the sunscreen companies are making misleading claims about product quality as their ineffective products are being sold.

Here are a few tips on what to look out for when buying sunscreen:

• Use SPF 30 or higher for best protection. It should have at least 7% zinc oxide or titanium dioxide for broad spectrum protection.
  
• Avoid oxybenzone or benzophenone-3 as these can cause allergies, and hormone problems.


• Try to avoid spray and powder sunscreens, inhaling sunscreen pose extra risks to your health.


• Don't use Fragrance sunscreens. They can cause allergies and reproductive problems.


• Sunscreen with added big repellant are no good because the pesticide can get absord by the body causing a health problem and poison our system.


• Fewer than 5% of the sunscreens Coopertone,Neutrogena, and Banana Boat are recommended safe and effective.

These have been listed by the EWG as the top 10 sunscreens:

• Blue Lizard (anything without oxybenzone)


• California Baby (anything with SPF 30)


• CVS with zinc oxide


• Jason Natural Cometics Sunbrellas Mineral Base Sunblock


• Kiss my face "Paraben Free Series"


• Olay Defense Daily UV Moisturizer (With Zinc)


• SkinCeuticals Physical UV Defense


• Solar Sense Clear Zinc for Face


• Walgreens Zinc Oxide for Face, Nose & Ears


• La Roche-Posay Anthelios XL Lait (SPF 30 or higher)
  

Neutrogena Sensitive Skin Sunblock was the only sunscreen product that the EWG recommended that is manufactured by Neutrogena. None of market leader's in sunscreen such as Coppertone's 48 sunscreen products met EWG's criteria for safety and effectiveness, and only 1 of 115 products from Banana Boat and Neutrogena, the second- and third-largest manufacturers, are recommended by EWG. So choose wisely when buying sunscreen for you and your family and always read the label before purchasing a sunscreen. Your health may depend on it.

Living with Lupus

Lupus is an autoimmune disease that can affect various parts of the body, including the skin, joints, heart, lungs, blood, kidneys and brain. Normally the body's immune system makes proteins called antibodies, to protect the body against viruses, bacteria, and other foreign materials. These foreign materials are called antigens. In an autoimmune disorder like lupus, the immune system cannot tell the difference between foreign substances and its own cells and tissues. The immune system then makes antibodies directed against itself. These antibodies called "auto-antibodies" (auto means 'self') cause inflammation, pain and damage in various parts of the body.

An estimated 1.5 million Americans have a form of Lupus. In 1993 I became on of those 1.5 Americans with SLE. Ninety percent of the people with lupus are women; however men and children also develop the disease.1 About sixteen thousand new cases are diagnosed each year. Asian, African-American, and Hispanic women appear to be at a higher risk for lupus than Caucasian women.2 Lupus can be difficult to diagnose because the illness affects everyone differently, not all patients experience the same symptoms. I was lucky to have done enough research to figure out I had lupus and asked my doctor to test me for lupus, it came out positive for SLE.

There are four types of lupus:

• Systemic Lupus Erythematosus (SLE) - is the most common form of the disease. It is also the most serious, frequently causing swollen, painful joints, skin rash, extreme fatigue and organ damage. Mothers showing no signs of Lupus, can also pass antibodies to their babies during childbirth. This is known as neonatal lupus erythematosus and is very rare.


• Discoid Lupus (cutaneous) - lupus is always limited to the skin. It is identified by a rash that may appear on the face, neck, and scalp. Discoid lupus is diagnosed by examining a biopsy of the rash. In discoid lupus the biopsy will show abnormalities that are not found in skin without the rash. Discoid lupus does not generally involve the body's internal organs. Therefore, the ANA test may be negative in patients with discoid lupus. However, in a large number of patients with discoid lupus, the ANA test is positive, but at a low level or "titer." In approximately 10 percent of patients, discoid lupus can evolve into the systemic form of the disease.


• Drug-Induced Lupus - occurs after the use of certain prescribed drugs. The symptoms of drug-induced lupus are similar to those of systemic lupus. The drugs most commonly connected with drug-induced lupus are hydralazine (used to treat high blood pressure or hypertension), isoniazid (TB drug) and procainamide (used to treat irregular heart rhythms), and certain antibiotics such as minocycline. Drug induced lupus is more common in men who are given these drugs more often. However, not everyone who takes these drugs will develop drug-induced lupus. Only about 4 percent of the people who take these drugs will develop the antibodies suggestive of lupus. Of those 4 percent, only an extremely small number will develop overt drug-induced lupus. The symptoms usually fade when the medications are discontinued.


• Neonatal - is a rare condition acquired from the passage of maternal autoantibodies, specifically anti-Ro/SSA or anti-La/SSB, which can affect the skin, heart and blood of the fetus and newborn. It is associated with a rash that appears within the first several weeks of life and may persist for about six months before disappearing. Neonatal lupus is not systemic lupus. Women with lupus can have children, it is best to get pregnant during remission. Consult your doctor.

Lupus is like a snowflake in that no two cases of lupus are the same, although there is one common link, the immune system. Signs and symptoms may differ from one case to another but they all have a hyperactive immune system that produces excess quantities of antibodies that are directed against the body’s own system. Symptoms may surface suddenly or develop slowly. They can be mild or severe, and may be temporary or permanent. Lupus is sometimes characterized by a distinctive rash on the face called malar or butterfly rash. This is where it’s name "Lupus" came from. Lupus is actually the Latin word for "wolf". It is said that the rash resembled a wolf bite. However, the rash does not occur in every case. Most people with lupus do share one characteristic. The disease has the tendency to worsen in episodes known as flares and then to improve or even disappear completely for a time.

The most common signs and symptoms of lupus:

• Rash (face and my appear on the whole body)


• Arthritis


• Kidney problems


• Sensitivity to sunlight and fluorescent light


• Brain or central nervous system problems


• Heart problems – Percarditis, myocarditis, atherosclerosis, valvular heart disease.


• Lung problems


• Mucosal ulcers


• Blood vessel disorders

Other signs and symptoms:

• Fatigue


• Fever


• Raynaud's phenomenon


• Swelling


• Digestive problems


• Hair loss


• Depression


• Percarditis

Experts are still unsure of why autoimmune diseases occur. However, several theories exist regarding key contributors to many diseases such as lupus including heredity, environment and hormones. While lupus isn't directly inherited, research indicates that inheriting certain genes heightens your risk to the disease, which then may be triggered by certain factors, such as:

• Stress


• Hormones


• Lack of rest & sleep


• Sunlight


• Poor nutrition


• Infections

There are some medications that people with lupus may be allergic to or develop and allergic reaction to. Such medications may include but not limited to sulfur medications, codeine and certain antibiotics. If you think you may be allergic or have developed an allergic reaction to a medication contact your lupus medical practitioner immediately.

Using integrated therapies along with your normal medical treatment for lupus may be very beneficial in controlling the illness. It is important to have the support of your family, friends and loved ones.

Here are some safe, natural steps one can take to assist in the treatment of lupus:

• Acupuncture and Herbal Medicine ( Traditional Chinese Medicine)


• Reiki Massage (helps alleviate lupus pain)


• Natural Supplements


• Strong Spiritual Foundation


• Nutrition (eat more organic and natural foods, such as raw vegetables and non-citrus fruits)


• Drinking a lot of safe water (drinking water is vital because it allows the body to function effectively.)


• Meditation & creative visualization


• Biochemic tissue salts


• Glandular extracts


• Exercise


• Yoga

Nutrition is important when you have lupus. High alkaline foods such as the grains buckwheat & millet, lima & soybeans, figs, spinach are just a few. Plenty of raw vegetables for fiber, fruits (non-citrus), raw pineapple, which includes enzymes important for reducing inflammation in joints. (During flare-ups eating raw vegetables may be hard to digest, try juicing them.) Sea vegetables like kelp, dulse, nori are a good source of minerals. Another creative way to supplement a healthy diet is to eat wild greens such as dandelion greens, chickweed, watercress and nettles all are immune enhancers. Nightshade vegetables can increase inflammation and should be avoided; like eggplant, peppers, tomatoes, potatoes and alfalfa sprouts. Avoid dairy products, red meat, cow’s milk, caffeine, salt, tobacco, alcohol and sugar. If you drink milk try drinking almond or soy milk. You can also try Skim Plus. As a replacement to salt try kelp granules. Agave Nector or Stevia is a good alternative to sugar and they both provide sweetness without the unpleasant “sugar rush” and unhealthy sugar spike caused by sugar. Stevia and Agave Nector can also be used by most diabetics. Try cutting out red meat. If you must have meat try eating fish high in omega-3 like salmon, mackerel, halibut, red snapper, sardines are just a few or organic chicken without the skin (White meat).

Before taking birth control pills consult your doctor that is caring for your lupus. Birth control pills have been known to increase the chances of a flare-up in some lupus patients. Some of the side effects from the medications used to treat lupus may be worst then some lupus symptoms.

Here are a few supplements that may be helpful in controlling lupus symptoms:

• Multivitamin and Mineral Supplement


• Magnesium, Calcium & Zinc ( You can get a vitamin with all three)


• Vitamin A


• Vitamin C


• Co-enzyme Q-10


• D,L-pheylalanine (DLPA


• L-tyrosine


• DHEA


• Primrose Oil & Flax Seed Oil


• Bromelain


• Glucosamine


• MSM


• Acidophilus


• L-Lysine

Some people's system may not be able to support D,L-pheylalanine (DLPA), and L-tyrosine. Stick to basics and know your body. It is always best to get your supplements through your food.

In 2007 my SLE went into remission using all the therapies I have listed. To this day the SLE is still in remission and I am not on any medication. However, it does not mean that disease may not resurface in me again. I still care for myself like I did when I had lupus and will continue to. I never again want to live with SLE. The same year I became lupus free I changed my career and became a holistic health & wellness counselor. Almost 80% of my clients are people with SLE and the other 20% are people with other health issues. Having lupus does not mean you can not live a normal life. Making certain healthy lifestyle changes will assist in helping you live a normal healthy life with lupus.

An apple a day keeps the doctor away

We have all heard the old proverb "An apple a day keeps the doctor away", but how true is it? Apples have been known to have many health benefits. we are still learning more about their numerous life-enhancing benefits. Their main role is in digestion and detoxing. Eating an apple helps in detoxification. It also helps you feel full for a longer period of time.

This popular traditional fruit can even relieve chronic constipation. Constipation is a problem that is usually caused by a poor diet. Constipation prevents the body from removing toxins and can lead to more serious issues from hemorrhoids to colon cancer.

Apples are rich in soluble and insoluble fiber, both help the process of a healthy detoxification through the digestive system. These fibers pick up toxic waste, such as heavy metals in our system.

Apples are also good for the arteries because they help the body safely reduce cholesterol and toxins by excreting them with the help of the soluble fiber called pectin. Pectin forms a gel-like substance that helps soften the body's waste and helps it leave the body naturally. Pectin regulates the speed of digestion by slowing down the speed as well as speeding it up whenever necessary. It's gel-like effects can also alleviate diarrhea which can lead to high levels of dehydration in the body.

The peel of the apple is also very healthy for you. The apple's peel is rich in quercetin which can reduce the risk of sun damage to the skin. Research studies show quercetin may help prevent Cancer, especially prostate cancer. Quercetin may also help reduce symptoms of fatigue, depression, arthritis pain and anxiety.

Apples are available all year round although it is considered a harvest season fruit. Apples help clean your teeth after a meal. This year round fruit is nutritious, delicious and good for your health. I guess that old proverb is true an apple a day does keep the doctor away.

Holistic Health Writer for the NY Examiner.com

Holistic Health Counselor Yvette Laboy is the New Holistic Health Writer for the NY Examiner on-line Newspaper.

Please log on to www.examiner.com and go to the Health section for New York and read Yvette's new articles on Holistic Health and Wellness.

Yvette will be writing 3 articles per week on health and wellness for your mind, body and spirit. Please feel free to comment on her articles.

If there are any health and wellness topics you would like her to write about let her know.

Living a Holistic Lifestyle

We all hear talk that the best lifestyle is a holistic approach to life. Sounds great! But how do you live a holistic life style?

Most people don't really know how to achieve that. A holistic lifestyle is much more than eating organic foods and drinking soy or almond milk. A holistic way of life is finding balance in all areas of our life.

A true holistic approach to life incorporates things that nourish you other than food, such as a meaningful spiritual practice, honest relationships, physical activity you enjoy doing and a career you love. I like to call these primary foods, we don't eat them, yet they fill us. They satisfy our hunger on a different level to create a balance.

Secondary foods are the foods we eat, which are also important to creating a balance. Such foods would be organic fruits, vegetables and water which is an essential part of our nourishment; most people are dehydrated and don't even know it. Less red meat and learning to eat from different protein sources such as legumes, nuts and cutting back on artificial food. Remember the old adage “you are what you eat”. What you eat creates who you are, what you do and how you feel. One of the main factors in the formation of acute or chronic illness is the misuse of food and other substances that will break down or create an imbalance in your system making you vulnerable to diseases and illnesses.

Benjamin Franklin once said “An ounce of prevention is worth a pound of cure”.
Part of living a holistic lifestyle is to learn prevention. One of the differences between Western and Eastern Medicine is prevention. In western medicine an illness, condition or disease is treated once it has manifested itself in the body with drugs and treatments that can cause many side effects and more damage then the original condition itself.

In Eastern medicine prevention is practice and may help a person avoid any manifestation of a condition or disease. Prevention is using moderation and common sense in all things in order to prevent a negative effect or imbalance. There are two aspects to prevention, the first is “avoidance”. This means not doing certain things because they may harm or affect us in a negative way. An example of this would be avoiding certain foods, people, habits and substances that may affect us in an unhealthy way. The second aspect of prevention is called “positive action”. This means doing something on a regular basis that keeps you healthy or prevents any condition or illness from occurring. It also includes exercising, having a meaningful spiritual practice, career that satisfies you and a relationship that fills you. All things that nourish you on a mind, body and spiritual level that you enjoy will have a therapeutic effect.

Traditional Chinese doctors were paid to keep people well, when their patients became ill they had to take care of them free of charge. In America doctors are paid to treat illness. A Holistic lifestyle involves self-education, self awareness and being in tune with your body, mind and spirit-nourishing your self in a healthy way. These will help strengthen and balance your body and sustain your good health and well-being for many years to help you live a long, vibrant and holistic life.

Reiki

Reiki is a Japanese technique that promotes healing by "laying of hands" and is based on the life force energy. The word Reiki is made of two Japanese words - Rei which means "God's wisdom, higher power or universal energy" and Ki which means" life energy force.

If your life force energy is low, you are vulnerable to illness, depression and stress. Reiki works on all bodily levels, the physical body, the mental body and the body of your spirit. Reiki accelerates the body's natural ability to heal physical ailments, and disease.
Reiki is versatile and can be use on yourself, family, friends. pets, plants and situations. Reiki restores and maintains balance, health harmony at all levels, eases stress, creating a calmer and more relaxed attuitude, helps to clear out the mental "dustbin" of past upsets and distresses, Reiki can help with problem solving, relieves all physical aliments, provides comfort during grief, brings mental clarity and focus. Reiki can also be used for distant healing healing.

At Inspired Wellness we offer Reiki sessions
and now you can save money by purchasing Reiki
Packages. Soothing Reiki sessions also make a great gift.

Single Session: $75
Package of Five: $337.50 (10% off)
Package of Ten: $637.50 (15% off)
All sessions are 1 hour

Spring Clean Your LIfe

We tend to hold on to "stuff" we collect year after year. We save, and eventually stock up on, things we don't know what to do with anymore. Maybe we keep things because they hold precious memories of the days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, "You have to get rid of the old to make way for the new." If you're feeling stuck or stagnant in your life, try spring cleaning. Throw out some of that stuff, say goodbye to your past, and welcome the new energy of your happy, healthy future.

For good mental and physical health, we actually have two "houses" that need to be Spring Cleaned: Our Dwellings and our Physical Bodies, Just as we accumulate "stuff" in the form of outgrown clothes, magazines, rusty bicycles, tools and random Keepsakes, so do our bodies. Our bodies accumulate old food residues and toxins that need to be cleaned out, To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting (not straving yourself fasting) for a short period of time. Cleansing means paring down your food to just simple fruits, veggies, losts of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going towards digestion, more energy is available to rest your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spirtual awareness. It can also lead to improved immune function and better digestion.

While cleaning out your body and home, don't forget to spring clean your heart. Throw away negative thoughts and habits you've been harboring that no longer serve you. A clean heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life's gift's and surprises to enter in.

Herb: Mugwort

Mugwort is a shrubby perennial, with dark green deeply indented leaves and with several clusters of small reddish or yellow flower heads. This amazing shrub has been known since the ancient times. Mugwort was used by ancient Europeans and Asians in treating various aliments. One of the best known uses is in the ancient Chinese art of Acupuncture.

It's been use to treat digestive disorders and also used as a tonic for various remedies. It can be taken for improving appetite., digestive disorders, and absorption of nutrients over long periods of time. It has been used to eliminate worms within the body and can be used to induce menstruation as well. It is used to prevent miscarriage and has been used to stop excessive and heavy menstrual bleeding. The herb has been widely used as an antiseptic, and is known to provide relief in cases of Malaria. As an infusion Mugwort can be taken to treat menopausal syndrome. It is used externally in the form of a moxa stick on specific Acupuncture points.

There is limited information regarding the adverse effects of mugwort. Mugwort has caused breathing difficulties and skin allergic responses, such as contact dermatitis, urticaria, conjunctivitis, atopic eczema, bronchoconstriction/asthma, upper and lower respiratory tract sensitization, seasonal allergic rhinitis, pollinosis, and anaphylaxis. According to traditional use and expert opinion, large doses of mugwort may cause abortion, nausea, vomiting, or damage to the nervous system.

Avoid if allergic to birch, grass, hazelnut, olive pollen, honey, mustard, royal jelly, sage, sweet bell pepper pollen, tobacco, and sunflower because cross-reactivity has been noted. Avoid with food allergies to kiwi, peach, mango, apple, celery, and carrots due to cross-reactivity.

Spirulina

Spirulina is a micro algea that has been traditionnaly eaten by the Aztecs, Mayas, Toltecs, Kanembu of Lake Chad, and other ancient cultures. Spirulina is known as a superfood. It's considered the most nutrious food on earth by some.

• Spirulina has 300% more calcium than whole milk


• Spirulina has 2300% more iron than spinach


• Spirulina has 3900% more beta carotene than carrots


• Spirulina has 375% more protein than tofu(it's the highest source of protein)


• Three grams of Spirulina have more antioxidant and anti-inflammatory activity than five servings of vegetables


• Comparing phytonutrient levels, Spirulina is 31 times morepotent than blueberries, 60 times more potent than spinach and700 times more potent than apples

Spirulina’s predigested protein provides building material soon after ingestion, without the energy-draining side effects of meat protein; its mucopolysaccharides relax and strengthen connective tissue while reducing the possibility of inflammation; its simple carbohydrates yield immediate yet sustained energy; its GLA fatty acids improve hormonal balance; and its protein-bonded vitamins and minerals, as found in all whole foods, assimilate better than the synthetic variety. Spirulina can generally be considered an appropriate food for those who exercise vigorously, as evidenced by the many world-class athletes who use it.

- Healing With Whole Foods by Paul Pitchford

Coming Soon

My Health and Wellness on-line webzine.
Keep logging on to this blog for future information on Inspired Wellness health and wellness magazine for mind, body and spirit.
Topics will include:

1. Nutrition
2. Health and wellness advice for busy mothers
3. Spirituality
4. General Health and Wellness
5. Herb of the month
6. Food of the month
7. Affirmation of the month
8. Self-care
9. Children and proper nutrition
10. Horoscopes for the month
11.Healthy Recipes
12. Relationships
13. Book review of the month

If there is any topic you would like to read about please contact us at inspiredwellnes@yahoo.com

Eating For Energy

Are you running on empty?
Is life running you down and depleting your energy?
Have you ever thought what would your life be like if you had an abundance of energy and vitality?

You would have the capacity for vigorous activity, exuberant physical and mental vigor. We all want to be able to have the extra energy we all need to get us through the day. There are many factors that contribute to our sense of energy and vitality. The foods we eat can either increase our energy or decrease it. Four big factors are chemical stress (can be food, drugs, alcohol, etc.), emotional stress (e.g., broke up with partner, had an argument with spouse or boy/girlfriend, family issues, etc.) mental stress, and physical stress.

Carbs are one of 3 energy producing nutrients our bodies need, the other two are protein, (protein can actually raise energy levels by increasing brain chemicals called catecholamines), and fat. As a fuel, carbohydrates are the cleanest burning of the three and the best provider of glucose; a fuel our muscles need to get up and go, as well as our brain for clear thinking and steady behavior.

Certain foods can decrease our energy such as: caffeine, coffee, soft drinks, alcohol, too much meat or not enough. Processed foods, tobacco, milk (lactose from milk (sugar)) and dairy products are all examples of simple carbs. Stimulants (caffeine, sugar, energy drinks, etc.) may seem to give an energy boost, but they actually deplete our bodies, drawing out mineral and nutrients. These substances are also highly addictive.

Refined carbohydrates or simple carbs, such as sucrose (white table sugar), white rice, white pasta, cookies, pastries, candy bars, soda, and bagels break down in the body very quickly, so we process them very fast and loose the energy they provide just as quickly. They provide instant energy for the body but they don’t provide energy that lasts. These have a high glycemic index, which can cause spikes and dips in your blood sugar levels. I call pasta, white bread, white rice, cookies, and bagels, “fake carbs” because they come from grains and were once complex. However, in order to have a long shelf life, they are processed. All that processing removes fiber, vitamins and minerals, making them what I call “fake carbs” they look complex, but really affect you the same way that a simple carb would. It can be helpful to reduce or eliminate these foods.

Whenever possible, focus on the highest quality you can afford. Go to your local farmers market, you can get good deals on fresh good quality food. Trader Joes, Fresh Direct are good for organic food and now more food markets are selling organic food. A perfect example is Stop & Shop, which sells organic food along with it’s regular selection of non-organic food.

Foods that are alive have life force. They are often raw, and will spoil if left out. A great rule of thumb I like is this: “If microorganisms cannot thrive on it, what makes me think I can?”

Foods that are whole like vegetables, grains and beans are very good for you and provide energy that last. They are foods that have not been processed, and thus keep all the components of their original natural state. Superfoods like kale, collards, bok choy, chard, etc. have very high levels of nutrients. Also sea plants such as Nori, green algae, dulse, kelp and seaweeds are powerful sources of nutrition and energy.

Try to envision your plate as a pie. This is what is called "The Pie Test", 75 percent of the pie should be filled with fruits, vegetables, and grains and 25 percent with other foods, such as diary products and meat or another form of protein if you don't eat meat.

Here are a few suggestions on how you can increase your energy to get the most out of your day.

• Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent.
• Drink water. Most Americans are chronically dehydrated. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.
• Eat dark leafy green vegetables. Green is associated with spring, the time of renewal and refreshing, vital energy. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood and strengthening the immune system. Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many to choose from,
• Use gentle sweets. Avoid sugar and chemicalized artificial sweeteners. Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar and stevia. Also eat sweet vegetables such as yams, carrots and beets.
• Get physical activity. Start with simple activities, like walking or yoga—start with 10 minutes a day and increase.
• Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy. These cravings are often a result of being sleep-deprived, going to bed late, waking up early, for months and years on end.
• Evaluate the amount of animal food you eat. Eating too much meat, dairy, chicken and eggs can lead to low energy. So can eating too little! Experiment. Respect your body’s individuality.
• Take time for yourself. Find activities that restore your energy, such as a walk, a bath, a museum, a movie or whatever you enjoy, and schedule a weekly date with yourself or a friend to do these things!
• Get in touch with your spirituality. We are spiritual beings in a physical world. Find ways to get in touch with your spiritual side, be it meditating, dancing, drawing, church, temple or being in nature.
• Get rid of relationships that drain you. People can drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why. See if you can transform those relationships by communicating and setting boundaries, or end the relationship.

Eating for energy is one of the most effective, powerful, and fast-acting mood-boosters. The connection between the food you eat and your energy levels is common sense, but we just don’t do it. Try eating for energy and see how you’ll give your life the extra energy boost it’s been craving.

Honoring The Goddess Within

Honoring the Goddess Within is an invitation to awaken your feminine power. The presence of the goddess is within us all. As women we are the reflection of her animated nature, we are her voice, her body and her essence. Honoring the goddesses is about nourishing a woman from the roots of her being and empowering her from the inside out.

A few things that are essential to honoring the goddess within is acknowledging your value, beauty, self respect and self-worth as a woman. Remember that you are matchless, irreplaceable and distinctive in every way. There is no one on this earth like you, there is only you, unique and incomparable to anyone else. There is no greater than or less than you anywhere, you are significant and you should step fully into who you truly are.

The most common theme I hear from women that I’ve worked with is that they don’t have the time to nourish & love themselves; they feel more like slaves to life than a goddesses. Between work, home life, raising children, running to soccer, ballet, cooking, cleaning and so on, women are burning the candle at both ends and devaluing themselves in the process. I have seen women break down in tears over the unloved parts of themselves. I have heard their grief in the shadow of their broken dreams, I have watched as powerful women realize just how undernourished and unloved their spirits have become. I have witnessed and supported those who hold this pain deeply.

I think it’s great that most women today are able to juggle many things at once and race from here to there for their loved ones. But, I ask you this one question and think about this before you answer, while you’re running around playing superwomen and taking care of everyone else, who is taking care of you?

Are you truly nurturing and honoring your goddess within? It is time for you to blow on the ember of your inherent self-worth and nurture your feminine spirit. How can you take care of a loved one and others when you’re not taking care of yourself? Do you first, love yourself and then share it with others. In truth, it is only when you become your priority that you will have the inner well of abundance to share with your loved ones. You need fuel to go the distance.

Here are some suggestions you can work into your day, week, or month to refuel the Goddess within you.

1- Good Nutrition
2- Indulge in a massage
3- Settling in to a hot bubble bath
4- Lighting a candle at the end of your day.
5- Infusing yourself with herbal wellness, by making a cup of aromatic tea.
6- Taking beauty walks, breathing the beauty of life around you.
7- Sit by the ocean and connecting with it’s power.
8- Anoint yourself with natural creams and pure body oils.
9- Eating for beauty- prepare vibrant and alive foods of different colors, tastes and textures.
10-Writing in a journal or writing a poem
11- Have Goddess night; spend quality time with girlfriends
12- Meditation and creating a scared space that is comforting and calming
13- Calling in guidance, when you need it, such as working with a life
coach, therapist, or talking to a friend.
14- Taking an exercise or dance class.
15- Make time to make sweet love to your husband or partner
16- Breathe deeply and relax
17- Get a manicure and a Pedicure
18- Treat yourself to something special, such a flowers, a new dress, jewlery or new shoes.
19- Speak your mind
20- Celebrate your Goddess by having a spa day.

As a woman grows, she blossoms and blooms, and discovers more of who she is. She is fed by her pleasures as she weaves through her life’s challenges and triumphs. Calling in the Goddess is an act of love. It is a powerful reconnection to the essence of a woman’s divine feminine spirit, her love and beauty and her wondrous womanly ways. You are a Goddess from birth to death and every place in between, so honor yourself. Unlock, unleash, unravel and step into your true calling as you honor your Goddess she begins to take root, for she is ready to take her place at the throne of your feminine power.

Barley: Whole Grain Goodness

While current dietary recommended that all individuals consume three servings of whole grains each day, Americans consume an average of only one serving per day. According to the Department of Agriculture, eating grains particularly fiber-rich whole grains helps reduce the risk of numerous chronic diseases.

Some of the health benefits of consuming fiber-rich grains like barley are:

- Reduced risk of coronary heart disease
- Reduced risk of constipation
- Weight management
- Decreased risk of high blood pressure
- Reduced risk of diabetes
- Cancer prevention
- Blood glucose stabilization
- Cardiovascular protection

Substituting your usual grain of choice with barley may confer an array of health benefits. Barley is rich in phytochemicals, fiber, and minerals that ward off a plethora of diseases.

Compared to whole grain oats, barley packs a nutritional wallop by being lower in fat and calories, but higher in dietary fiber. One cup of hulled barley has about three times less fat and two-thirds more fiber than the more popular grains and oats. It also provides an excellent dietary source of essential minerals including magnesium, iron, manganese and selenium.

Barley's amazing properties make it no surprise that this grain would have endured for millennia. This ancient grain satisfies more than just the palate, it does the body good.


Greek Barley Salad

Servings: 6

Ingredients

1 cup pearl barley
3 cups water
Salt
1/3 cup olive oil
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1/2 teaspoon dried oregano
1/4 cup finely chopped onion
1/4 cup finely chopped fresh parsley
2 medium tomatoes, diced
1 green or red bell pepper, diced
1/2 cup crumbled feta cheese


Directions

In a medium sauce pan with lid, bring water and 1 teaspoon of salt to a boil. Add barley and return to boil. Cover, reduce heat to low and cook 45 minutes or until barley is tender and liquid is absorbed. Combine olive oil, lemon juice, vinegar, oregano and 1/4 teaspoon of salt; pour over hot cooked barley. Cool to room temperature. Gently stir in onions, parsley, tomatoes, bell pepper and feta cheese.

( Cook barley like you would cook rice.)

Cleaning out our Closet

During this time of year people like to start new. They clean all the clutter from their home, closet and garage. In hopes to have more space for something else or just to have a nice clear space. Yet, we don’t do this with our personal relationships; we tend to neglect our inner and outer closet. Our relationships nourish our mind, body and spirit, especially our intimate relationships. They warm the soul and soften the heart. The quality of these relationships says a lot about the quality of our lives, health and happiness.

We continue year after year to hold on to relationships that no longer serve us or who we are. We stay in toxic relationships whether they’re with a friend, co-worker, family or lover.

If you have any toxic relationships in your life maybe this is the year to clean your closet clear of them. Strengthen the good relationships in your life and maybe let go of the ones that aren’t fulfilling you.

We have all dealt with toxic people, it’s the friend that always wants to have one up on you, or tells you how to live your life when they can’t get their own life straight, it is the boyfriend/girlfriend that talks down to you and makes you feel bad so they can feel good about themselves, or the annoying family member that can’t say anything nice about you, or the co-worker that claims everyone is out to get him/her.

Look at your relationships in the same way you look at your wardrobe. You probably keep or have kept many clothes hanging in your closet that you haven't worn in years. Maybe you are hoping they will come back in style, or you keep them for sentimental reasons. Yet you know in the back of your mind that you don’t need them.

It’s like that with certain people in our lives, we know we don’t need certain people who aren’t fulfilling our lives, yet we hold on in hopes that things will change but they never will.

If you think of everyone you know chances are you will find a few people from your past that don't belong in your present. And maybe there are people you would like to know better.

So please try a new approach this year. Think of who you would really love to spend more time with and reach out to them and make it happen. Also, look and see who you are ready to let go of and then do that too. Remember, in order to make room for the new you have to clear out the old especially if it no longer serves you and the wonderful person you are!

Happy New Year!!

Happy New Year to you and your's!!

We all love the holidays but feel a sigh of relief once they are over. The hustle and bustle of the holidays can be very stressful for everyone, going to all the holiday parties and eating all the tasty holiday treats can add inches to our waistline.
No wonder in January we all run to the nearest gym to sign up and look for the the latest diet to loose those extra pounds we gained.
Like most of us, you have probably tried a variety of diets, and may have even managed to do well on some for a few weeks or even months.

At Inspired Wellness our approach is different; it is based on you as a unique individual.
Our 6 month nutritional program will help you loose weight in a healthy way and keep the weight off forever.
Our job is to help you find which food and lifestyle choices work best for you and the life you desire. Inspired Wellness is
now offering it's 6 month health and wellness program at a 50% discount until February 1 2009.

Your first step toward attaining your wellness goal is to contact me for a free introductory consultation.
Log on to our website www.InspiredWellness.org or you can call us at 718-781-5406 or email us at InspiredWellness@yahoo.com

Spinach

I love eating spinach it's so tasty and good for you. The nutrients found in Spinach are Vitamins B2, B3, B6, C E, K, beta carotene, folate,
calcium, cooper, magnesium, manganese, iron, phosphours, potassium, selenium, zinc, fiber; omega-3 oils; protein; tryptophan.
The strength of spinach lies in it's rich content of a large number of nutrients that work together. It is an excellent source of iron, but it is
equally rich in vitamin c, which helps the body use iron efficiently.

The vitamin k, calcium, magnesium in spinach help build and maintain bone strength. Just in case you were wondering, the oxalate content
in spinach does not prevent the body from absorbing calcium. It just contains far more calcium than the oxalates can bind.
Just 2 tablespoons of cooked spinach contains more than the daily requirement of vitamin K and most of the beta carotene you need.
Eating this powerful vegetable for strenght, energy and stamin guarantees you'll be fighting fit, just like Popeye!

Simple Spinach Recipe

1 lb of spinach
4 garlic cloves minced
1 tablespoon of olive oil

Put oilve oil in a pan and add garlic
Sautee garlic and add spinach to garlic.
Cook over low heat until spinach wilts.
add a little salt and pepper.
Serve this simple yet delicious side dish with any meal.

Simple ways to avoid a cold or flu

During this time of year it can be so difficult to avoid getting a cold.
By the beginning of the New Year we are so stressed and tired from all the hustle and bustle of the holidays our immune system
gets such a beating and we end up with a bad cold or flu.

The following are some tips on how you can help avoid getting a cold:

- Avoid excessive amounts of sugar: Refined sugar has been linked to a
weakened immune system and it makes you fat. A healthier alternative
is Agave Nectar which is made from the agave cactus and is sweeter and
healthier than sugar. Another good alternative to sugar is Stevia.

- Get 8 hours of sleep each night.

- Exercise regularly: * If you have a cold or flu DO NOT EXERCISE!!!*

- Drink at least 8 glasses of water per day: Water helps to cleanse and
hydrate our bodies.

- Don’t forget to eat your veggies: 3-5 servings per day.

- Eat foods with vitamin C: Kale, oranges, bell peppers, spinach,
Kiwi, turnips, grapefruit, strawberries, lemons are just a few that are
enriched with vitamin C.

- Try avoiding stress: Stress lowers your immune system. Try to meditate or
give yourself some down time when your are stressed.

- Take some time during the day to relax.

- Wash hands often or use a hand sanitizer

If you feel that you are coming down with a cold or flu:

- Slow down and get some rest. Don't do anything unless you have to.

- Don't workout or do anything that will deplete your energy.

- Get lots of sleep

- Avoid sugar

- Take vitamin C and Astragalus: Astragalus is a Chinese herb that helps
boost the immune system. You can get Astragalus at your local health
food store or vitamin store. It's available in herbal form to make as a tea
or in capsules.