Monthly Archives: September 2021

weighted blanket

Weighted Blanket

by Uncategorized, ,

Do you struggle with sleep issues? If you said yes you aren’t alone. The Center for Disease Control (CDC) states that 50 to 70 million Americans suffer from some type of sleep disorder. Insomnia is the most common type with approximately 30% of adults reporting short-term and 10% chronic sleep issues. 

Unfortunately, there are a number of health concerns that go along with sleep disorders. Short- and long-term effects of inadequate sleep can lead to depression, burnout, addiction, and even cardiovascular health conditions. Lack of sleep can also have a negative effect on production, judgment, social and family situations, and may lead to an increase in accidents.

 

Why Do We Have Sleep Disturbances? 

It may have to do with the stressors associated with our modern lifestyle. Oddly enough studies indicate that women tend to struggle even more.  But the reality is most of us struggle at one time or another with some sort of sleep challenges. Fortunately, there are  some supportive strategies that can improve your sleep quality. One of the most important things you can do is improve your sleep hygiene which refers to “habits that help you have a good night’s sleep.” 

Improve Your Sleep

Taking sleeping pills is an option that many people try to avoid. It may be from concerns about becoming dependent on the medication.  Or feeling like your sleep issues aren’t “bad enough” to warrant medication. It could also be that increasing numbers of people are looking for non-pharmaceutical solutions.

There are a number of supplements that can be helpful such as: 

  • L-theanine
  • 5 HTP
  • tryptophan
  • melatonin
  • magnesium

Herbal teas can also be supportive. These include chamomile, valerian, and linden. Some of my clients have shared that they have to switch up the supplements or herbs because their body begins to get used to these remedies and poor sleep quality returns.

Anxiety and Stress 

Your mental or emotional state can also contribute to many sleep disorders. Preparing your mind and body for sleep can improve your sleep quality, especially when it comes to falling asleep.

Occasionally we get overwhelmed and overstimulated as we go through our daily lives.  This can make it difficult to sleep well at the end of the day.  High energy output combined with an inability to refocus the mind often leads to a state of wakeful-seeming.  Even though we are tired, we cannot shift our focus and calm down enough to sleep or we do not sleep deeply enough for restorative purposes.

One way to help relax the body and the mind is to take a detox bath.  This bath is very soothing for many people and the addition of calming essential oils helps to support the transition to restorative sleep.

To make a detox bath combine the following ingredients and add them to a hot, but not scalding, tub of water:

  • 1 cup epsom salts
  •  1 cup baking soda
  • 3-5 drops of essential oil - choose either ylang ylang, cedar wood, or sandalwood

Soak for 20 minutes immediately before bedtime.

This bath can be repeated up to twice per week.

Caution: Do not use this bath if you have other health conditions that might be severely impacted by immersion in a hot bath.

Mindfulness for Sleep

Making sure that your bedroom is cool and dark is important.  You also want to go to bed as close to the same time each night.  And develop a routine for how you get ready for bed.  These cues signal your brain that it’s time to get ready to unwind and prepare for sleep.

Other strategies for sleep are incorporating sound. This can be through using  guided meditation, sleep stories, or listening to white noise. 

 

Sleep Tools

I’ve recently found a couple of game-changers that have been amazing when it comes to helping me have better sleep – a weighted blanket and weighted eye pillow. These two sleep tools have made such a huge difference.

Why all the weight you ask? Well, it turns out there is scientific evidence that adding a little weight is helpful with sleep quality. Using a weighted blanket has demonstrated a calming and relaxing effect. This can decrease anxiety, some studies have found it may relieve pain and improve mood. 

How Does a Weighted Blanket Help? 

 

It is believed that the weighted blanket provides deep pressure stimulation (DPS) which provides sensory modulation. DPS has been shown to increase the release of dopamine and serotonin thus creating a calming effect. Both these neurotransmitters can affect sleep. 

Weighted blankets have been shown to help those with autism, ADHD, mental health challenges, PSTD, and insomnia. They were also found to be helpful while patients underwent dental procedures. Studies show that weighted blankets improve feelings of safety, relaxation, and comfort. Many report that the “pressure therapy” produces a calm-inducing amount of pressure on your entire body, similar to the feeling of being hugged, swaddled, stroked, or held.

How is the Weight Added?

 

You might be wondering if heavier fabric is how weight is added, but a weighted blanket is different. Filled with polymer pellets or glass beads, these provide the weight and touch therapy. Polymer pellets are tiny plastic solids with a consistent shape. They are colorless and non-toxic. They are similar to what some children’s toys have in them. 

The other option is glass beads. These are small glass pebbles that have smooth round surfaces. They are very fine and have been compared to touching sand on a beach. Who doesn’t like to walk on a sandy beach? The glass beads are typically non-toxic and eco-friendly. Just make sure they are lead free. 

Using glass beads can make the blanket more smooth and less “bumpy” compared to the polymer pellets. The glass beads definitely would be more eco-friendly and not adding more plastic to our lives. However, it really is a personal choice as to which one is better when it comes to the feel of the blanket. This includes not only the beads but the fabrics.

How Much Weight Should I Use?

 

Weighted blankets are sold in different weights. Through studies it has been found that most people will do best with a blanket that is no more than 10% of their body weight. That means if you weight 150 pounds the heaviest blanket you would want to purchase would be 15 pounds.  Again this would be a personal choice. 

The pellets or beads are encased between two layers of fabric. There are many fabric options to choose from. The warmer options include minky fabric, fleece, chenille, silk, flannel, acrylic, and polyester. For cooler fabrics cotton, bamboo, linen, and microfiber are options. Each fabric will have pros and cons. If you are looking for more eco-friendly and sustainable fabrics, choosing cotton, linen, or bamboo will be best. 

Baloo is an eco-friendly brand made with lead-free glass microbeads and materials certified to be free of harmful chemicals.

Purchasing a duvet cover for your weighted blanket should be considered since weighted blankets do require extra care when cleaning. Because they can be more expensive than an average blanket, taking proper care of them will extend their life and a duvet cover will protect your investment. 

Is a Weighted Blanket Right for You? 

 

It can benefit both your physical and mental health by soothing anxiety and providing a better night’s sleep. But there are some challenges with weighted blankets including getting the right weight for you, extra care with cleaning, and being more expensive. 

If you are a “hot” sleeper you may get too hot. There are some people who should not use weighted blankets; if you snore or have sleep apnea, talk to your healthcare practitioner before investing in a weighted blanket. If you are considering a weighted blanket for your child, make sure your child can move the blanket without your help.

Similar to weighted blankets, weighted sleep masks use DPS, providing the same soothing effect – a comforting hug to your face. I’m absolutely in love with my weighted eye pillow and am amazed at what a difference it made for my sleep quality.  Here is the weighted eye pillow I love from Nodpod:

A weighted blanket or eye mask may be helpful to improve your sleep hygiene and ultimately, your sleep quality.

 

Sources

 

Chen, HY, Yang, H, Meng, LF, Chan. PYS, Yang, CY, and Chen, HF. Effect of deep pressure input on parasympathetic system in patients with wisdom tooth surgery. Journal of the Formosan Medical Association, Volume 115, Issue 10, 2016, Pages 853-859. https://www.sciencedirect.com/science/article/pii/S0929664616301735.

 

Mullen. B., BS, Champagne. T., MEd, OTR/L, Krishnamurty, Sl, PhD, Dickson, D., APRN, BC & Gao R., PhD (2008) Exploring the Safety and Therapeutic Effects of Deep Pressure Stimulation Using a Weighted Blanket, Occupational Therapy in Mental Health, 24:1, 65-89, DOI: 10.1300/J004v24n01_05. https://www.tandfonline.com/doi/abs/10.1300/J004v24n01_05?needAccess=true&journalCode=womh20

 

McCall WV. Paying attention to the sleeping surface and bedclothes. J Clin Sleep Med. 2020;16(9):1427–1428. https://jcsm.aasm.org/doi/full/10.5664/jcsm.8704

 

Love Stevens, M. and Roby, A. Weigh Down on Sleep Respiratory Care October 2019, 64 (Suppl 10) 3223902. http://rc.rcjournal.com/content/64/Suppl_10/3223902.short

 

Ackerley, R, Badre G., and Olausson, H. (25 May 2015) Positive Effects of a Weighted Blanket on Insomnia. Journal of Sleep Medicine & Disorders, SciMedCentral. https://www.jscimedcentral.com/SleepMedicine/sleepmedicine-2-1022.pdf

 

Gluten Free Berry Cheese Pancakes

by baking, breakfast, pancake, recipes, ,

Somehow there’s nothing quite like pancakes. Just about every culture I can think of has some sort of a recipe for them.  And many people enjoy them, not just for breakfast, but sometimes even for dinner.  This can sometimes be a challenge for those who are dealing with gluten sensitivity issues.  Whether it’s full-on celiac disease, an allergy to one or more grains, or digestive issues that simply don’t agree with consuming grain products, it can be somewhat difficult when you truly just want to enjoy a pancake.

This is a wonderful alternative to traditional pancakes. High in protein and very delicious, it’s easy to make and you won’t miss the flour.  Obviously if you’re sensitive to dairy you’ll need to substitute your favorite non-dairy cream cheese instead.  

Tip: The batter for this recipe does tend to be somewhat thin. It’s best to make smaller pancakes so you can flip them easily.  Or thin the batter out a tiny bit more with some coconut milk and make a crepe style pancake instead.   so you may find smaller pancakes easier to flip.

Gluten Free Berry Cheese Pancakes

Start your day on a delightful note with these gluten-free berry cheese pancakes. Made with a combination of gluten-free flour, creamy cheese, and fresh berries, these pancakes are both nutritious and indulgent.
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Ingredients
  

  • 8 ounces cream cheese, brought to room temperature and cut into cubes
  • 6 large eggs
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 3 tablespoons organic butter, divided
  • 1 cup fresh blueberries
  • 1 strawberries fresh strawberries, sliced
  • Maple syrup, optional

Instructions
 

  • Add cream cheese, eggs, cinnamon, and vanilla extract to a food processor or blender
  • Blend on high until completely smooth
  • Heat a large pan (or griddle) to medium heat
  • When hot add ½ tablespoon butter to the pan, spreading to cover
  • Pour small pancakes onto the pan (approximately 3) — leave space in between so they don’t run together
  • Cook until the edges just begin to turn brown and the pancakes are set, about 3 minutes. 
  • Carefully flip each pancake and continue cooking for another 1-2 minutes until bottom is golden brown on the bottom
  • Transfer cooked pancakes wire rack and keep warm (I like to use my microwave oven for this.  It’s over the cooktop and it’s an insulated box. Don’t put pancakes on a plate as the bottom ones get soggy if you do)
  • Repeat until all the pancakes are made
  • Serve pancakes topped with berries and maple syrup, if using
    Enjoy!

Scrap Cooking Carrots And Brussels Sprouts

by preparedness, preserving, recipes, vegetables, , ,

As we wind down toward the end of summer the Farmer's Markets are filled with a bounty of produce.  All the delicious colors and flavors of the season are on display. Every time I go to the market I seem to come home with an overflowing market basket that is more than the two of us can eat in a reasonable period of time.

This post is my tip-to-tail use-everything-you-can vegetable experiment.

 

Food Preservation 

Having more fresh produce than you can eat is actually a blessing in disguise. This allows you to preserve it for out-of-season enjoyment.  You're buying it when it's at peak season and therefore usually fresher and less expensive, but you can enjoy it anytime.  

There are a lot of different ways to preserve food:

  • Canning – Whether you're doing water bath or pressure canning this does require jars, lids, and a few pieces of equipment plus recipes to make sure your percentages are correct.
  • Dehydrating – You can do this in the oven or purchase a dehydrator.  You'll need extra water stored in order to rehydrate foods.
  • Fermentation – No special equipment is needed but you will need to know what you're doing to make sure things are properly preserved
  • Freezing – You'll need freezer safe containers for this method and it can be limited by freezer space
  • Freeze Drying – This requires special equipment and creates good long term storage.  You'll need to have extra water available to rehydrate items.
  • Smoking/Curing/Salting – You'll need a space where foods can sit while you prepare them this way. Again, knowing what you are doing is important.

My two favorite ways to preserve food at the moment are canning and dehydrating.  Nothing against any of the other methods, these are simply the two that I am most familiar and comfortable with.

 

Start With Canning

 

The vegetables I had on hand that I wanted to use in some way were carrots and Brussels sprouts. Both of which I bought at the farmer's market. I actually purchased more than we needed so I would have some available to preserve for winter.  

Lately, however, I've been learning more about food preservation methods and about scrap cooking where you use just about everything.  I've been enjoying the book Scrappy Cooking by Joel Gamoran and decided that I was going to use both vegetables to their absolute fullest and see how it worked out. 

For the carrots, I went simple and a family favorite.

Dilly Carrots

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Ingredients
  

  • Carrots cut into julienne slices for 6 jars (about 5 pounds)
  • 3 ½ cups apple cider vinegar
  • 3 ½ cups water
  • 1/3 cup pickling salt
  • 6 cloves of garlic 
  • 6 sprigs of dill
  • 3 teaspoons of mustard seed

Instructions
 

  • Sterilize jars, rings and lids
  • Bring vinegar, water and pickling salt to a boil
  • In each jar place 1 clove of garlic, 1 sprig of dill, and ½ teaspoon of mustard seed
  • Add julienned carrots (really squeeze them in there)
  • Ladle brine into the jar leaving 1/4” head room
  • Clean top of jar and add lid and ring
  • Hot water bath 10 minutes
  • Remove from heat and let sit until jars “plink” and lids seal
  • Store in a cool, dark place

 

For the Brussels Sprouts I followed a suggestion from a friend and made something called Frogs Balls.  These are simply parboiled Brussels sprouts preserved in a bread-and-butter-pickle type brine.  I used this recipe.  

Getting Scrappy

 

Because I needed to wash and peel the vegetables I decided to make use of the trimmings.  Normally I put these into a bag in the freezer. Eventually, when I have enough plus a chicken carcass, I use them to make bone broth.  This time I decided to branch out and try something else.  I set aside the carrot peels and Brussels sprouts leaves in one pile.  In the other pile I put the tips and tails of the carrots plus the trimmed ends of the Brussels sprouts.

For the peels and leaves I simply put them into the dehydrator.  I currently have a Nesco brand dehydrator which has no timer and no heat setting.  I simply let it run overnight. In the morning they were nice and crispy.

At this point they go into a jar where they get conditioned.  Conditioning, as I've learned, is where you take dehydrated items, put them into a jar, and shake them well every day for about a week.  You do this in case there is any moisture. By shaking the jar you are rotating the contents to try and evenly distribute any residual moisture throughout the jar.

Because I didn't have a particular use for dehydrated carrot peels and Brussels sprouts outer leaves. I decided the best use for them is to make a vegetable powder which can be added to soups, casseroles, and other dishes.  A quick buzz in the not-for-coffee-coffee-maker and I had my powders.  I set them aside in their jars to condition for another week. Apparently for optimal dehydration procedure you should condition anything you dry for a week and then also condition for another week any powders you've made from it.

 

Cooking Scrappy

 

While things were being dehydrated and powdered I still had the tops and tails to contend with.  Joel's book assures me that roasted Brussels sprouts ends are fabulous.  After reading the recipe I decided I wanted to do something a little different and came up with this dish.  This is not a real recipe because I pretty much invented it as I went along.  It came out very tasty, however, and is something I plan to make again. Next time I'll keep better track of the ingredients and quantities as I make it.

Scrap Ends and Onion Something

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Ingredients
  

  • ½ red onion, about 1 cup, sauteed in olive oil
  • 2 cloves garlic, minced and sauteed
  • Add ends of carrots and Brussels sprouts (these had been blanched as part of the process before canning/dehydrating)
  • Add ½ cup-ish of water 
  • Add – tomato paste, curry powder, cilantro, salt and pepper
  • Add more water  to keep it moist but not overly wet
  • Cook until everything is thoroughly heated and the carrots and Brussels sprouts ends are soft

    Yum!

All in all this experiment was, in my opinion, very successful. I not only had no scraps from the carrots or the Brussels sprouts, I made a new dish that was really tasty. I'm also grateful for the ability to have the powdered vegetables. These are a great addition to any preparedness pantry.

oxalates from green smoothie

Oxalates From Your Green Smoothie

by drinks, vegetables, ,

That green smoothie may not be as healthy for you as you think it should be. Sure, everyone’s posting delicious pictures of their green smoothies and sharing how wonderful they feel since they’ve started making one every day. 

But if you are among those that are sensitive to oxalates or has a tendency to develop kidney stones, oxalate-rich foods, no matter how healthy they are, may not be the right choice for YOU.

Kidney stone issues have increased by 37% in the past 20 years. About 11% of men and 6% of women in the US will have kidney stones at least once in their lifetime.  Of those who have suffered from kidney stones, approximately 75% are calcium oxalate stones.  

Oxalic Acid and Oxalate

Oxalic acid is an organic compound found in many plants. In plants, it is usually bound to minerals which form oxalate. Oxalates or oxalic acid are used interchangeably in nutrition science. 

Examples of plant foods with high amounts are spinach, beet greens, beet roots, Swiss chard, rhubarb, and many nuts. Yes, those are all foods that can be great for your health. However just because they're supposed to be a healthy choice doesn’t necessarily mean it is right for you. Since adding greens to our diets is supposed to be beneficial and there are many Green Smoothie Cleanse recipes out there, let’s focus on the greens.

Health Benefits of Greens

Greens are packed with vitamins, minerals, antioxidants, phytonutrients, and fiber. Additionally, they have very little carbohydrates, sodium, or cholesterol. Studies have shown that eating even two to three servings a week may lower your risk of stomach, breast, and skin cancer. In addition, they have also been shown to reduce the risk of obesity, heart disease, high blood pressure, and mental decline. Why not add them to your morning smoothie? The more greens in our diet the better, right? Not if you are sensitive to oxalates or prone to kidney stones. 

Oxalic Acid Issues

When oxalic acid combines with calcium in your body it can form calcium oxalate. If this happens in your stomach and intestines, that's not a problem as it will leave your body through the stool. But, if the oxalate does not leave through the stool, it can travel to your kidneys. This is where it may start to form crystals. These crystals can join together, and create stones which  can be a huge problem.

Besides kidney stones, there can be other potential symptoms related to oxalate sensitivity. These include joint pain, burning with urination, pain in the body, interstitial cystitis, burning with bowel movements, leaky gut, depression, and thyroid conditions. If you develop oxalate toxicity it can lead to autoimmunity, impair bone health, neurological, cardiovascular, and kidney function. That green smoothie might not look as good to you now if you have any of these symptoms or conditions. 

Does This Mean All Greens Should Be Avoided? 

No! There are both high and low oxalate greens. Most people have no issues with oxalates and can continue to enjoy foods that may be high in oxalates. Greens that are high in oxalates include spinach, collards, Swiss chard, and beet greens. Low oxalate options include arugula, kale, cabbage, mustard greens, endive, watercress, and lettuces such as Romaine, butter, Boston, and Bibb. 

So even if you need to reduce the number of oxalate-containing greens in your diet, there are still many delicious options to choose from. Besides removing high oxalate-containing foods from your diet there are other things you can do to assist with oxalate absorption.

Resolving Oxalic Acid Challenges

Hydration: Drink plenty of fluids, mainly water. This will dilute the urine which has the benefit of lowering the potential of calcium and oxalate binding and possibly forming stones in the urine. 

Lemon Juice: Lemon juice contains citrate which can prevent oxalate build up by binding to calcium. Therefore, the calcium cannot bind to oxalate. Adding lemon juice to your water not only tastes good but can grab that calcium. Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Dairy Intake: There have been several studies suggesting that increasing your dietary calcium intake decreases urinary oxalate excretion. Basically, the calcium received from the dairy binds to the oxalates in the intestine which then leaves the body through the stool instead of getting into the urinary tract. Thus, reducing the likelihood of stone formation. If you are unable to add dairy to your diet, calcium supplementation can be done. Calcium citrate is the preferred form and is best taken with meals with a dose of 200 to 400 mgs being recommended. 

Gut Bacteria: There are both good and bad gut bacteria in our digestive system. One of the good guys for oxalate is oxalobacter formigenes. This bacteria utilizes oxalate as a source of energy. Thus, it has been reported to decrease the risk of recurrent calcium oxalate stones. A healthy gut flora will usually have oxalobacter formigenes to manage oxalate in the digestive system. Antibiotic use will deplete this bacteria. Erythromycin and azithromycin are especially harmful to oxalobacter formigenes.  

Preparing Your Greens: There are two types of oxalates found in foods, soluble and insoluble. Several studies have been done to evaluate if various cooking methods can alter the oxalic acid in foods. Boiling markedly reduced soluble oxalate by 30 to 80%. It was found to be more effective than steaming which had a reduction rate of only 5 to 53%. The loss of insoluble oxalate during both cooking methods varied greatly, anywhere from 0 to 74%. Soluble oxalate appears to be better absorbed than insoluble. Therefore, using cooking methods such as boiling or steaming, may be an option to decrease soluble oxalate in the diet

Green Tea: A recent study shows that compounds found in green tea extract bond to calcium oxalate and makes the formed crystals a different shape. This makes them less likely to bind together thus they are unable to form larger stones.

If you have a sensitivity to oxalate or are prone to kidney stones, switching out that spinach in in your green smoothie with a low-oxalate green may be a good way to lessen the oxalate challenges. Additionally, using lemon juice, dairy, probiotics with oxalobacter formigenes, green tea, or boiling the greens first are additional options to decrease oxalate challenges. These strategies not only will work for your greens, but can help for all oxalate-containing foods.

 

Sources

 

Chai, W. and Liebman, M. Effect of Different Cooking Methods on Vegetable Oxalate Content. Journal of Agricultural and Food Chemistry 2005 53 (8), 3027-3030. DOI: 10.1021/jf048128d

Kaufman DW, Kelly JP, Curhan GC, et al. Oxalobacter formigenes may reduce the risk of calcium oxalate kidney stones. J Am Soc Nephrol. 2008;19(6):1197-1203. doi:10.1681/ASN.2007101058

 

Makkapati S, D'Agati VD, Balsam L. "Green Smoothie Cleanse" Causing Acute Oxalate Nephropathy. Am J Kidney Dis. 2018 Feb;71(2):281-286. doi: 10.1053/j.ajkd.2017.08.002. Epub 2017 Dec 6. PMID: 29203127.

 

Olson, N., RD Revised 3/2010 S. Van Riet RD, w/input from K Penniston, PhD, RD. Nutrition Tips to Treat and Prevent Calcium Oxalate Kidney Stones. Retrieved from https://www.uwhealth.org/files/uwhealth/docs/pdf/nutrition_kidney_stones.pdf,

 

Shu, X., Cai, H. and others. (2019). Green tea intake and risk of incident kidney stones: Prospective chort studies in middle-aged and elderly Chinese individuals. International Journal of Urology. Retrieved from https://onlinelibrary.wiley.com/doi/epdf/10.1111/iju.13849.

 

Taylor, E. and Curhan, G. Dietary calcium from dairy and nondairy sources, and risk of symptomatic kidney stones. Retrieved from https://www.auajournals.org/doi/abs/10.1016/j.juro.2013.03.074

 

Yadav, S.K., Sehgal, S. Effect of domestic processing and cooking on selected antinutrient contents of some green leafy vegetables. Plant Foods Hum Nutr 58, 1–11 (2003). https://doi.org/10.1023/B:QUAL.0000040359.40043.4f

 

Don’t Do This: Dehydrating Bone Broth

by preserving, soup, ,
 
I’m a big fan of sharing mistakes. Especially the ones I make that are related to food. We all make mistakes, it’s part of being human. I’m sharing in the hopes you will learn from my experience and not make the same mistake.  
 
I may have mentioned over the last few weeks that I’ve become reacquainted with my dehydrator.  I’m re-learning how to store food this way plus making some delicious snacks. But not everything comes out the way I think it will. 
 
In the manner of the book Make The Bread Buy The Butter I’d like to share something that I don’t think you should do. I mean you can, it’s possible, I just don’t recommend it.
 
I’ll start by telling you the what...I don’t think it’s worth it to dehydrate bone broth.
 

Here’s the Why

 
Sometimes my curiosity and meandering mind runs away with my brain. My general thought process went something like this...
 
  • We’ve had a couple of power outages already this year.  Now it’s hurricane season.  There might be another power outage
  • What if I want bone broth? After all, I drink 1-2 cups a day!
  • Hmmm...I’ve been dehydrating so many things I bet you can dehydrate bone broth.  
  • This would be so much less expensive than buying it already dehydrated. Plus I’d have my bone broth which I like a lot
::Internet search on dehydrating liquids:: Yup! It’s possible
 

How to Dehydrate Bone Broth

I wasn’t sure how much bone broth I was going to dehydrate but I imagined a LOT.  I figured I’d start with my usual 1 gallon batch. At this point it’s important for you to know that when you are dehydrating foods you cannot have a lot of fat in the mixture.  Fat does not dehydrate. If there’s too much it will go rancid. So, moving forward with my big plan…
 
  1. Make one gallon of bone broth (I almost always have a “broth bag” going in my freezer)
  2. After straining, chill the broth to make the fat rise to the top and skim it off 
  3. Carefully ladle 1 cup of broth at a time onto the fruit leather/liquid trays (this was so I would know what the ratio was -- 1 cup of broth equals how much dehydrated broth?). Please note I was mindful enough to ladle it all next to the dehydrator instead of carrying loaded trays across the kitchen and possibly slopping bone broth all over the floor. I give myself brownie points for that.
  4. Turn on the dehydrator and run until the broth is done (your mileage may vary depending on your dehydrator)
  5. Take the trays of dehydrated bone broth to the counter to scrape it off and into a jar
 

The End Result

This, dear reader, is where the fun began.  First of all, dehydrated bone broth does not easily part with the tray on which it has been sitting for 10-12-14 hours. No indeedy, it chips off slowly and laboriously. 
 
Second, it turns out dehydrated bone broth is sticky. Yup. As in I wound up wearing a fair amount of it.  It would chip off the tray and somehow bits of it would magnetically attach themselves to me. 
 
Hours later (not really but it felt like it) I finally had my bone broth. It was completely dehydrated, flaked up, and safely ensconced in a jar. Where a quick measurement indicated that approximately 1 tablespoon of dehydrated broth flakes was the equivalent of one cup of liquid broth. I’m also pretty sure I licked more than a cup’s worth off my hands when I was done.
 
Between the hours it took to make the broth, the hours it took to dehydrate it, and the time wrestling…um...chipping the stuff off the trays I’m not sure how many hours it was but it was too many.  I make bone broth on a regular basis and will continue to do so. I do tend to store some in my freezer but given that I have other items in there there’s not a lot of room for more bone broth. 
 
So my advice is to make the bone broth, maybe even store some in the freezer, and buy the dehydrated bone broth for longer term storage.

The Health Benefits Of Mushrooms

by kale, recipes, vegetables,

 

 

Humans have been consuming mushrooms, both for nutritional and medicinal benefits, for more than 5,000 years. Mushrooms come in many different shapes, sizes, and colors, containing vitamins, minerals, and other nutrients.

Mushrooms have been increasingly popular over the years.  More people are enjoying the taste of mushrooms and finding ways to incorporate them into their diet. They give rich flavor to any dish and on top of that have beneficial nutrients. Many people are learning the ways mushrooms benefit the body, but some still are surprised to find out just how beneficial they can be.

 

Health Benefits 

Mushrooms are a low-calorie addition to your meals and very nutritional. They are very rich in fiber, contain some proteins, and have a variety of vitamins, antioxidants, and minerals. Some of the health benefits of mushrooms include lowering blood pressure, aiding in weight loss, and boosting your immune system. According to some studies consuming them may event help prevent some types of cancer. In Japan and China, they are used along with standard cancer treatment.

Mushrooms have a lot of potassium in them which is known to lower blood pressure by aiding in the absorption of sodium in the body. The antioxidants in mushrooms may aid in weight loss by reducing the risk of metabolic disorders. Studies have shown that eating mushrooms on a consistent basis mixed with exercise will aid in weight loss. 

Eating mushrooms consistently has also shown a dramatic effect in our bodies ability to fight off diseases or be less susceptible to serious illnesses. In turn, boosting our immune system. 

There are many different types of mushrooms, each with their own unique benefits. Let’s look at a few and discover their health benefits.

Chaga

Chaga mushroom is known as the king of mushrooms. It has many anti-inflammatory benefits. It is rich with nutrients such as vitamin D, potassium, and magnesium. These aid in reducing inflammation and improving bone health. 

Chaga has been studied to help protect against or even aid in recovery of illnesses. It can’t be said that Chaga can cure diseases, but studies have shown that it aids tremendously more than most other efforts. Chaga mushrooms are traditionally made into a tea for medicinal purposes. 

Reishi

With every king there needs to be a queen and that is the reishi mushroom. Grown in Asia, it thrives in hot and humid climates. Reishi also has strong anti-inflammatory function, improves immune function and mental clarity including depression and fatigue. Along with promoting longevity, it has been shown to have anti-cancer benefits. When questioned, one breast cancer study found 60% of 4,000 cancer survivors consumed reishi mushroom. 

Taking reiki in supplement form could potentially benefit your quality of life and be supportive for depression and anxiety. 

When it comes to side effects of taking reiki as a supplement or food form, it really doesn’t have any. The only side effect seen to date is an upset stomach and indigestion.  Unless you have a specific allergy to mushrooms it does not appear that there are any contraindications from adding them to your diet.

Shiitake

These are one of the most popular mushrooms because they are rich in flavor.  Shiitake mushroom have been described to have a meaty taste to them. These are the ones you see more often in grocery stores and which tend to be highly used in recipes. 

Shiitake mushrooms have the greatest number of vitamins to help your bones, your heart, and your immune system. There are little to no side effects again when ingesting these unless you have a mushroom allergy. 

Lions Mane

This particular mushroom has been studied to possibly help protect against dementia, anxiety, and depression. It has strong antioxidant qualities which help promote a strong immune system, healthy nervous system, and may lower the risk of heart disease. 

Ways to Enjoy Mushrooms

Mushrooms can be enjoyed raw in salads, grilled, sauteed, or roasted for wonderful additions to your meals. They can also be added to soups, sauces, egg dishes, and casseroles. 

Mushrooms are on the Environmental Working Groups (EWG) “Clean 15” list coming in at #13. Even though they are on this list, they can have pesticides on them when tested, just less than a lot of other produce. If this is a concern, choose organic. It is important to note that mushrooms have the unique ability to absorb much from the material they are grown on, either good or bad. This quality is what often provides for the strong mineral content but can also be a problem if they are grown on contaminated mediums.

Adding mushrooms to your diet can add amazing flavor along with many health benefits. Here is an easy and delicious recipe to add some of the wonderful benefits of mushrooms to your diet.

Recipes

Colcannon Mushrooms

I was watching an episode of Cooking Up A Story where they made Irish Twice Baked Potatoes and it looked so good that I just had to make some for dinner.  
Casting around my kitchen I realized that we only had one very large baking potato.  But we had two medium sized sweet potatoes.  Thinking back to  my childhood I remembered how my mother would make Mixed Twice Baked Potatoes by mixing together mashed sweet and baking potatoes and then restuff the shells.  I decided that this would be a good alternative to plain twice baked potatoes and it would give me two very stuffed halves of the baked potato.
Rummaging around in my fridge revealed some of the Russian Red River Kale from this week's farm share.  I also had one last onion from the farm share.  I made the stuffed potatoes and still had a fair amount of stuffing left over.  Back to the fridge I found three good sized portobello mushroom caps, cleaned and stuffed them and popped everything into the oven.
The sweet potatoes added so much flavor that I didn't need nearly as much butter as the original recipe called for.  I also left out the buttermilk and didn't feel that I needed the cheddar cheese on top.  
Oh my goodness was this good.  So good in fact that the next time I make it I am thinking of bypassing the stuffed potato part altogether and just stuffing mushroom.  Yes it takes time, but trust me, it's worth it.
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Ingredients
  

  • 6-8 leaves kale
  • 1 medium onion
  • mushroom caps (how many depends on what size they are)
  • 2 T. organic butter
  • 2 T. olive oil
  • sea salt and pepper to taste

Instructions
 

  • Preheat oven to 350F
    Wash and prick with a fork one large baking potato and two medium sweet potatoes
    Bake one hour or until done
  • 30 minutes after you start the potatoes:
    Wipe mushrooms with a damp towel to clean them
    Dice the onionCut the kale into medium-fine chiffonade
    Add 1 T. olive oil to a large pan
    Saute onions on medium heat until golden brown
    Add remaining olive oil and kale
    Saute until kale is wilted
    Add salt and pepper to taste
  • Remove potatoes from oven
    Peel and mash with butter
    Add in onion and kale mixing well
    Stuff mushroom caps and bake 30 minutes
    Enjoy!

Stuffed Portobello Caps

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Servings 4

Ingredients
  

  • 4 tablespoons extra virgin olive oil, divided
  • 1 large Poblano pepper, seeded and diced
  • 1 pound of sausage (uncooked, although you can substitute diced pre-cooked sausage if preferred)
  • 4 ounces goat cheese, room temp, cut into small pieces
  • 4 medium Portobello mushroom caps, rinsed and patted dry
  • Sea salt and black pepper, to taste

Instructions
 

  • Preheat oven to 350°F
  • Lightly grease a large roasting pan with one tablespoon olive oil and set aside
  • Heat 2 tablespoons olive oil in a large pan over medium heat
  • Add diced Poblano peppers and cook until the peppers soften and begin to develop some color, about 4 minutes
  • Add the sausage to the pan and cook, breaking into crumbles, until fully heated, about 6 minutes (reduce timing if using pre-cooked sausage)
  • Add goat cheese to pan and cover for 1-2 minutes
  • Remove cover and stir until the goat cheese is completely melted and well mixed with the turkey and peppers
  • Remove from heat and fill each mushroom cap with some of the mixture
  • Drizzle the mushrooms with remaining olive oil and season with salt and black pepper, as desired.
  • Place roasting pan in the pre-heated oven
  • Roast until mushrooms are slightly browned, about 12-14 minutes
  • Serve immediately
    Enjoy!

 
 
 

Mushrooms have been a source of functional medicine for years. They benefit in both the nutritional and medical aspects. Mushrooms are used often in medicine for a therapeutic effect. When taken consistently and medicinally, they can help fix the deficiencies you may have in vitamins, minerals, and antioxidants. Adding mushrooms to your diet or even taking them as supplements is encouraged to help maintain your vitamin levels. 

Always consult your healthcare practitioner before taking any new supplements and never harvest mushrooms in the wild without an experienced wild forager. 

Sources

 

 

Nagdeve, M., Mushroom: Top Benefits & Side Effects. Organic Facts, June 17, 2021. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-mushroom.html

Zhang, J.-J.; Li, Y.; Zhou, T.; Xu, D.-P.; Zhang, P.; Li, S.; Li, H.-B. Bioactivities and Health Benefits of Mushrooms Mainly from China. Molecules 2016, 21, 938. https://doi.org/10.3390/molecules21070938

 

Zhao, S.; Gao, Q.; Rong, C.; Wang, S.; Zhao, Z.; Liu, Y.; Xu, J. Immunomodulatory Effects of Edible and Medicinal Mushrooms and Their Bioactive Immunoregulatory Products. J. Fungi 2020, 6, 269. https://doi.org/10.3390/jof6040269

 

 

 

Why You Should Add Sea Vegetables To Your Diet

by vegetables,

If you’ve added more vegetables to your diet, chances are you already know about eating the rainbow. You have probably already added common vegetables like carrots, broccoli, green beans, cauliflower, dark leafy greens, eggplant, and others to your diet. Believe it or not, there may be one great vegetable category you’re missing — sea vegetables.

 

Health Benefits of Sea Vegetables

 

A nutrient dense vegetable category, sea vegetables are commonly referred to as seaweed, which is an edible form of marine algae. These sea vegetables have been an important part of coastal diets for over 10,000 years. In addition to being high in fiber, seaweeds are beneficial for health in many different ways. They contain an abundance of minerals, amino acids and proteins, fatty acids, and vitamins. Plus, sea vegetables contain much higher levels of minerals and nutrients than land vegetables. 

Not only are sea vegetables nutrient dense, the nutrients in seaweed are bioavailable, meaning they’re easier for the body to digest and use. When it comes to functional foods, how easily your body can process and make use of the nutritional components is key. Regular consumption of seaweed, as well as supplementation with seaweed, is one functional food option that offers a wide range of health benefits.

Peptides

One reason seaweed has so many potential health benefits is because it contains high levels of peptides — short chains of amino acids (the building blocks for proteins) that are easier to digest than proteins and may be anti-inflammatory and nourishing for the body. The peptides in seaweed have many beneficial health impacts, ranging from lowering cholesterol and blood pressure, to fighting infection and inflammation, to improving mineral absorption and immune function. 

Microbial Metabolites

Because seaweed also contains so many vitamins and minerals that are essential to good health, adding them to the diet is a functional way to help prevent deficiencies. Other compounds, including microbial metabolites - which are present in seaweeds - may be more effective than their manufactured chemical counterparts for curing disease. The health benefits of seaweed extend to improving gut health and preventing weight gain. Research on using seaweed supplementation for health treatments shows that the different compounds naturally present in sea vegetables may help prevent cardiovascular disease and diabetes, manage weight, and even improve mental health.

Chlorophylls

Seaweeds come in red, brown, and green, which is determined by the pigments present in the vegetables. Chlorophylls are the main pigments in all seaweeds, with other pigments present in each color variation. Chlorophyll has long been used as a health supplement to treat skin conditions, body odor, and wound healing. Eating seaweed regularly may improve skin and healing because of their high chlorophyll content.

Seaweeds are an excellent natural source of vital nutrients. Their high levels of beneficial bioactive compounds make them a great choice for supplementation and functional diets. Seaweeds come in a variety of forms, and there are many different ways to incorporate these nutrient-rich vegetables into your diet.

 

Which Seaweeds Should You Eat?

 

 Some reasons seaweeds are a good food source are that they grow quickly, contain a variety of proteins and amino acids, and provide many other bioactive compounds. There are dozens of different kinds of edible seaweeds, which fall into three categories: red, brown, and green. Below are a few of the most common ones. While some, such as pulse and nori, tend to be available at traditional grocery stores, for others you may need to go to ethnic markets or order online.

Arame

Arame is a brown seaweed (a specific type of kelp) widely used in Japanese cooking. It is usually sold dried, which means it is available all year. This is a good mild flavored semi-sweet sea vegetable that is great for adding to almost any dish. It can be eaten as a side with meat or fish, or added to soups and salads.

Dulse

Dulse is a red algae that is well-known as a snack food. Dulse contains all the trace elements that we need to survive, making it an excellent source of protein for vegetarians or vegans. Fresh dulse is more likely to be available in the northern regions where it grows on the coasts of the Atlantic and Pacific Oceans. Dried dulse is even more widely available than fresh, and is often used as a snack or as flakes or powder to enhance food. Easy ways to add dulse to your diet include sprinkling flakes on pretty much any food, or putting a few strips in a sandwich or wrap to increase the nutrient content and flavor.

Wakame

Wakame is a species of kelp (a brown seaweed) with a subtly sweet flavor and smooth, sturdy texture. It grows in the Pacific Ocean and has been widely used in Japan and other East Asian countries for centuries. Wakame is mostly used in soup and salad, such as in miso soup. Dried wakame is great for adding to soups, and it’s best to cut or break it into very small pieces first because they expand when they rehydrate. Wakame gets its name from the Japanese name for this sea vegetable, and in English it may also be called “sea mustard.”

Nori

Nori is a dried seaweed made from red algae. If you’ve had sushi rolls, this is the thin sheet used to wrap the outside of the roll. These dried sheets of seaweed are widely available at grocery stores, and are also sold in mini packs as a snack food. Nori is meant to be kept dry and is best stored in an airtight package. Lightly toasting the nori gives it a particularly good flavor.

Kelp

Kelp is a brown algae that grows rapidly and forms tall stems with flat leaf-like blades. If you’ve watched nature shows with underwater scenes from the Pacific Ocean, you may have seen the underwater forests of kelp swaying in the water. Kombu includes several species of kelp, and is widely used in Chinese, Japanese, and Korean cooking for broths, stews, and other savory dishes. Kelp is especially healthy and has both a high iodine and iron content. 

Health Note: Iodine is an important nutrient for preventing goiter (thyroid enlargement). However, overconsumption may be toxic to the thyroid, and those with thyroid issues should be particularly careful about iodine intake.

Spirulina

Spirulina, while not specifically a seaweed, is related because it is an algae. This blue-green algae is sold as a dried powder, and typically used as a supplement or green shake ingredient. Spirulina is packed with nutrients, and was at one time used as a food source by Mesoamericans who harvested it from lakes. Today, it is often considered a superfood and is available in many health food stores. It has even been considered as a possible food source for long-term space flight.Adding spirulina to green smoothies is the easiest way to add this algae into your diet.

Health Note: Spirulina may have adverse reactions when taken with prescription drugs, especially medications that affect the immune system or blood clotting. 

How to Add Sea Vegetables to Your Diet

 

Now that you know why you should be eating more sea vegetables, you may be wondering what is the best way to add them to your diet. Here are a few easy tips to make the most of these delicious, nutrient dense sea vegetables:

  • Add a delicious, umami flavor to soups or bone broths with dried seaweeds
  • Add strips or flakes to a rice or quinoa bowl
  • Use as a roll-up - a super tasty way to replace bread on avocado wraps
  • Make a seaweed salad with a dressing (you’ll need to rehydrate the seaweed first)
  • Cook a side of rehydrated (or fresh cooked) seaweed
  • Dry seaweeds snacks are a fabulous way to add sea vegetables (pre-made or DIY)
  • Add seaweed to fermented sauerkraut for a delicious and nourishing boost
  • Sprinkle seaweed flakes on soups or salads

Sources

https://www.medicalnewstoday.com/articles/326701 

https://onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.14011 

https://aos.sbvjournals.com/doi/AOS/pdf/10.5005/jp-journals-10085-5109

https://academic.oup.com/cdn/article/4/5/nzaa072/5817837?login=true

https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12441

https://www.medicalnewstoday.com/articles/322361

Wildfire Smoke: Tips To Stay Healthy

by environment, health, immune system, ,

This is a guest post from my friend and colleague Coleen Walsh, a Master Nutrition Therapist who specializes in MTHFR methylation issues and health. She lives in an area that is experiencing poor air quality due to the fires.  Which prompted her to write this article that’s she is generously sharing here. 

Wildfires are raging and the resulting smoke and ash have been a major issue lately. It’s impacting air quality and causing significant health issues for many people. Right now it is especially problematic for those living in the western United States. It's also an issue in other areas of the world such as Macedonia, Turkey, and Greece. 

The wildfire smoke traveling from both near and far away leaves us with microscopic particles, called fine particulate matter or PM (PM 2.5 is 2.5 microns or smaller). These particles can penetrate deep into your respiratory system and lungs. They can then move into your bloodstream potentially affecting the heart.  Additionally, they can activate the inflammatory pathways in your body. That, in turn, can do a lot of damage such as an increased risk of stroke, heart attack, or lung disease(s) among other issues. 

I’ve collected some resources and tips providing holistic support for those affected or those who have family members that may be dealing with this issue. Please take care! The air from these wildfires is very dangerous stuff for everyone - not just the immune-compromised. 

 

Essential Oils and Tinctures

Protecting your lungs and airways from damaging smoke is helpful to reduce wheezing, coughing, sore throat, headaches, and other allergic responses. It can also prevent secondary infections, systemic inflammation, oxidative stress, and overall depressed immune function. 

For basic support, you can get ready-made teas, lung defense, or herbal tinctures such as Wish Garden Deep Lung at most natural food stores. 

Essential oils such as Breathe Easy or Eucalyptus are also helpful. 

 

Nutrition Support

When it comes to nutrition support there are a lot of wonderful foods to add to your diet.  They're not only delicious and nourishing, they also provide immune-boosting benefits. 

  • eat lots of greens
  • get lots of fresh veggies (include plenty of garlic, ginger, and cruciferous vegetables such as  broccoli, cauliflower, and asparagus)
  • Add sprouts, especially broccoli sprouts can be a nourishing choice
  • choose fresh fruit (be mindful and choose organic for the dirty dozen fruits and vegetables)
  • drink fresh green juices (my favorite is any leafy greens with ginger, coconut water, and cucumber) 
  • don’t forget to stay well-hydrated; filtered water will be supportive. 

In addition to knowing what to eat it’s helpful to also remember what not to eat. 

  • avoid inflammatory foods like sugar, gluten, processed and fast foods, dairy, and alcohol 
  • stay away from higher histamine foods such as tomatoes, fish, processed & smoked meats, leftovers, red wine, chocolate, fermented foods, and dairy 

Avoiding inflammatory and high histamine foods for at least a few days after the smoke clears will give your body the energy to heal. It will also help to reduce the overall burden on your body. 

 

Teas For Lung Support 

Teas are a great way to add support without taking a bunch of supplements.  I am a fan of Traditional Medicinals brand as they tend to be available almost everywhere. 

One thing I like to do is mix a few different teas and brew them in one extra-large jar. After it’s steeped for a bit you can pop the jar into the fridge and then drink 1-3 cups throughout the day. 

Some of my favorites include: 

  • Tulsi teas are great for stress
  • Dandelion and milk thistle are good for liver support to help process toxins (they tend to be a little bitter so it’s nice to mix them with other teas)
  • Echinacea, elderberry, Throat Coat, and Breathe Easy are for lung support and for general immune support
  • Peppermint, nettle leaf, ginger, green tea blends, and turmeric or curcumin mixes are great to increase your antioxidants, help with allergies, and decrease inflammation. 

 

Supplements 

It can be helpful to consider adding supportive supplements. A number of them are specifically supportive for lung health and smoke support.  You can get these supplements through my virtual dispensary.  I encourage you to work with a nutrition professional to make sure you are getting supplements that do not have negative additives in them. 

  • N-acetyl cysteine (NAC) which has so much research on smoke and general lung damage
  • quercetin
  • glutathione
  • curcumin
  • proteolytic enzymes
  • XClear nasal spray
  • antioxidants

 

Wildfire Smoke Defense Formula

This is an herbal tea recipe which an herbalist friend from The ACORN School of Herbal Medicine shared with me:

  • 4 parts Marshmallow root
  • 2 parts Red Clover
  • 1 part each Elderberry, Rosehips, Hawthorn berry, and Orange peel
  • ½ part each, Mullein and Monarda or Thyme
  1. Decoct 1:6 for 30 mins. (ie: simmer 1 part herb blend in 6  parts water for 30 mins). If your part is one cup. The recipe yields about one quart of tea.
  2. Strain. Store in a sealed container to keep warm, or let cool and store in the fridge.
  3. Add honey to taste, if desired
  4. Dose: 4- 8oz  3x/ day 

The main strategy for defense in this formula is a combination of demulcent, alternative, and flavonoid-containing herbs. Demulcents moisten and soothe mucous membranes by providing a slimy coat of protection between your tissues and smoke-filled air. 

Due to the alternative herbs, this formula has an affinity for the lungs and the lymph. They help promote the cleanup of accumulated wastes, both foreign and metabolic. The addition of flavonoids here is specific for increasing lung capacity, enhanced oxygenation of the blood, and stimulating rehabilitation of respiratory tissues. This combination also has a powerful effect on enhancing overall immune function.

The herbs in this formula were also chosen for their effects on stress relief as they uplift the spirits and promote feelings of strength, joy, and well-being.

Take care of you. A cup of tea can work miracles.

Resources:

"The Fifth Season: Herbs For Wildfire Season". Ancestral Apothecary, 2018, https://ancestralapothecaryschool.com/2018/10/10/the-fifth-season-herbs-for-wildfire-season/.

"Wildfire Smoke Takes Over Metro Vancouver: 7 Helpful Tips To Keep You Going - Integrative Naturopathic". Integrative Naturopathic, 2021, https://integrative.ca/blog/wildfire-smoke-vancouver-tips. 

Chris Kresser, M.S. "Wildfires And Air Quality: Steps You Can Take | Chris Kresser". Chris Kresser, 2017, https://chriskresser.com/wildfires-and-air-quality-steps-you-can-take/. Accessed 9 Aug 2021.

Elisa Song, Fire Resources – Facebook, August 23, 2020  - https://www.facebook.com/573039357/posts/10160262279729358/?d=n

Reid, Colleen E. et al. "Critical Review Of Health Impacts Of Wildfire Smoke Exposure". Environmental Health Perspectives, vol 124, no. 9, 2016, pp. 1334-1343. Environmental Health Perspectives, doi:10.1289/ehp.1409277.

Reid, Colleen E., and Melissa May Maestas. "Wildfire Smoke Exposure Under Climate Change". Current Opinion In Pulmonary Medicine, vol 25, no. 2, 2019, pp. 179-187. Ovid Technologies (Wolters Kluwer Health), doi:10.1097/mcp.0000000000000552

Trudy Scott Antianxiety Food Solution -u Forest Fires, Burning Factories/Warehouses, or Traffic Pollution – Facebook,  July 14, 2021 - https://www.facebook.com/437308682999793/posts/4286060141457942/?d=n