All posts by Mira

About Mira

Mira Dessy is The Ingredient Guru. A holistic nutrition professional, author, and a popular public speaker, she knows that it's not just what you eat, but what's in what you eat. She is the author of The Pantry Principle: how to read the label and understand what’s really in their food. Dessy is a Board Certified Holistic Health Practitioner whose mission is to educate and empower consumers. She curates the Lean Clean Green Subscription box, the premier, organic, earth-friendly, healthy, sustainable subscription box which can be found online at https://theingredientguru.memberbox.com View all posts by Mira →

Savor The Season: Refreshing Summer Cooling Foods

by Mirarecipes, summerrecipes, summer

Summer is the season of abundance and it’s a perfect time to check out your local farmer's markets which are filled with fresh fruits and vegetables. This time of year is perfect to make fresh and simple meals that will help you stay cool and hydrated.

If you ever wanted to hop on the trend of eating locally and in season then summertime is the perfect time to do it. At the Farmer’s Market, or if you join your local CSA, you’ll find fully ripe and nutrient dense tomatoes, cucumber, strawberries, blueberries, and so much more. And it’s all colorful and delicious.

Salads And Cold Soups Are Perfect for Hot Summer Suppers

With the summer heat, the last thing you want to do is slave over a meal in your kitchen. And no one wants to turn on that oven! It’s already blisteringly hot outside. The best thing to do is create a light, refreshing meal that is cooling and nourishing. That’s why my favorite option for summertime suppers is to make salads and soups. Yes, that’s right, you heard me, soup for supper in the summer. It just needs to be a chilled soup and believe me, you’re going to love it.

Not only are salads cooling and perfect for summer but there’s also so much produce available right now that this is a great way to load up on your veggie intake. And they’re easy to substitute for each other. Don’t have a cucumber? Use a zucchini. Out of carrots? Substitute diced bell peppers. Salads are usually pretty versatile. Plus although they’re perfect by themselves you can pair them with a protein like black beans, chilled salmon, or grilled and chilled steak to get a protein-rich, veggie-rich meal. This way you can make a meal that suits your personal preference and savor the flavors of the season.

Usually, when you think of soup chances are you’re thinking of hot soup. But not all soups need to be cooked. There are a variety of cold soups that only need a food processor or an immersion blender to come together in a refreshing seasonal meal.

The best part of adding soups and salads to your summer suppers is that they’re easy to prepare. Plus they can be combined to make a meal, you can combine them to make a composed plate, or they can be a first course starter to your meal.

Super Cooling and Delicious Summer Recipes

Sweet Pea and Avocado Soup

Quick and easy to make, this soup is refreshing, vibrant, and, when combined with a salad makes a wonderful summer lunch or a light snack. If you’d like you can even serve it as a cooling starter for your evening meal. It tastes like summer in a bowl and brings together the sweetness of fresh peas with the creaminess of avocados. The hint of mint and lime are refreshing and brighten up the other flavors in the soup.

Although you can use fresh peas instead of frozen, you would need to steam and cool them first in order to make this recipe work out.So starting with frozen is a great time-saver.

To make your presentation look extra fancy, you can garnish the soup with a drizzle of olive oil and add some fresh minced herbs.

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Ingredients

2 Tablespoons organic butter
1 Medium sweet onion, chopped
4 Cups vegetable stock
10 Ounces frozen sweet peas
2 Cups organic baby spinach
½ Cup mint leaves
2 Avocados, chopped
1/3 Cup lemon juice
Salt and pepper

Instructions

In a large pot melt the butter
Add the chopped onions and sauté until slightly golden
Add vegetable stock to the onions and bring just to a boil
Reduce heat and simmer on low, adding the sweet peas
Cook for about four minutes or until tender
Remove from heat and stir in the spinach and mint leaves
Allow to cool and stir in the avocado and the lemon juice
Puree the mixture with an immersion blender until smooth
Season with salt and pepper to taste
Chill completely before serving, at least 1 hour in the fridge
If desired add garnish before serving.

Chicken and Peach Salad with Balsamic-Honey Vinaigrette

This salad is a delightful blend of both savory and sweet flavors. Pairing together tender grilled and chilled chicken with ripe, juicy peaches, you’re getting the perfect essence of summertime flavors. And the balsamic-honey vinaigrette provides a tangy-sweet finish that pulls everything together beautifully.

In fact, I recommend making extra of the dressing, chances are it’s your new summer favorite and you’re going to want to add it to other salads too

Although it takes a little extra effort to make this because you’ll need to grill and then chill the chicken, it’s totally worth it.Serve this salad as a main course, as a half-and-half with a chilled soup, or as a delicious side dish.

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Ingredients

Grilled Chicken:
1 Pound organic organic boneless skinless chicken breasts
3 Tablespoons extra virgin olive oil
2 Cloves garlic, minced
1 Tablespoon lemon juice
Salt and Pepper
Vinaigrette:
1/3 Cup extra virgin olive oil
3 Tablespoons balsamic vinegar
1 Tablespoon honey
1 Teaspoon Dijon mustard
Salt and pepper
Salad Mix:
2 Cups organic organic spinach
1 Cup Arugula
1 Pound organic peaches, sliced
2 Cups corn kernels
½ Cup pecans, chopped
1 Small red onion, sliced thinly
4 Ounces Feta Cheese, optional

Instructions

In a large bowl combine chicken, olive oil, garlic, lemon juice, and salt and pepper
Cover and place in the fridge and let marinate for 30 minutes or longer
Once the chicken has marinated heat the grill and cook until done, 165°F internal temperature, flipping at least once
While the chicken is grilling whisk together olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper in a small bowl
In a separate large bowl mix together spinach, arugula, peaches, corn, pecans, red onion and toss together lightly
Sprinkle with feta if using
Remove chicken from the grill and let rest 10 minutes before slicing
Add chicken to the top of the salad
Drizzle with the balsamic vinaigrette when ready to serve.

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The Surprising Health Benefits Of Melatonin You Should Know

by MiraUncategorizedmelatonin

While melatonin is often hailed as the go-to supplement for a good night’s sleep, there's so much more to it than just catching some z’s. Understanding its multifaceted role in your body can empower you to make informed decisions regarding your health. Let's delve into the unexpected benefits and important considerations when using melatonin.

Melatonin: More Than Just a Sleep Aid

When you think of melatonin, you probably think of it as a nightly sleep aid. While that's certainly one of its main functions, melatonin plays a vital role in several other bodily systems. Did you know that it's also linked to your immune system? Recent scientific publications have revealed a connection between melatonin and immune response, particularly during times of increased stress or illness.

Furthermore, melatonin is more than just a hormone produced in your brain. It’s found in various parts of your body, closely linked to serotonin, and plays a crucial role in regulating your circadian rhythms. That’s the internal clock that tells you when to sleep and wake up. As you age, however, melatonin levels decline, making quality sleep harder to come by and affecting overall health.

Choosing the Right Melatonin Supplement

With the booming market of melatonin products, ranging from 1 milligram to a hefty 10 milligrams, it’s crucial to identify the right dosage and type for yourself. Higher doses from drugstores, such as the 10-milligram options often found on shelves, might be excessive for most adults. The optimal dose for an adult usually ranges from 0.3 milligrams to 1 milligram. Personalization based on your age, health condition, and even your genetic makeup is key.

Synthetic melatonin supplements often contain petroleum-based or plant-derived precursors, which could include contaminants. Interestingly, there's a new, plant-based melatonin called herbitonin, made from rice, alfalfa, and chlorella. Studies suggest that herbitonin has greater anti-inflammatory and free radical scavenging activity compared to synthetic melatonin. Plus, herbitonin undergoes more stringent testing, potentially making it a safer choice.

Recognize Individual Differences

Your body's metabolism of melatonin is unique to you, requiring personalized adjustment of dosage and timing. Some might metabolize it quickly, while others might process it slowly. For example, caffeine close to bedtime could hinder melatonin production, affecting your sleep quality. Avoiding caffeine and being mindful of light exposure, especially from screens, can help you maintain healthy melatonin levels.

Genetic variations also play a role in how you metabolize melatonin and caffeine. Testing your melatonin levels, such as with a urinary metabolite test, can offer insights into your individual metabolism and potential detoxification issues. The right testing can help you tailor melatonin use to your needs, enhancing its effectiveness.

The Role of Sleep and Light in Melatonin Production

Stress impacts your body's ability to produce melatonin by diverting tryptophan—an essential amino acid—into energy production rather than melatonin synthesis. Also, your exposure to artificial blue light at night impairs melatonin production. People with lighter-colored eyes are more sensitive to this late-night light exposure.

Taking steps to mitigate these impacts can significantly improve your melatonin levels and overall quality of sleep. Blue light-blocking glasses and reducing screen time before bed are practical solutions. For those needing a bit extra help, small amounts of supplemental melatonin might support your sleep cycle without the risk of overuse.

Special Considerations for Children

A concerning trend is the rising use of high-dosage melatonin supplements in children. It’s not uncommon to find 10-milligram doses marketed toward children, which are far from necessary and potentially harmful. Overuse can lead to issues ranging from disrupted sleep patterns to undesirable effects on behavior and dental health, especially if delivered in a gummy form laden with sugar.

For a safer approach, consider lower doses and consult a healthcare practitioner to determine what’s best for your child. Melatonin gummies can often lead to excessive intake, so be cautious of their sugar content and potential for causing adverse effects.

Consult Healthcare Practitioners

Given the nuanced role melatonin plays in your body, consulting with healthcare practitioners is essential. Your healthcare provider can guide you through personalized melatonin use, taking into account your unique health needs and lifestyle.

Additionally, comprehensive support from credible health organizations can assist both individuals and practitioners in navigating melatonin use effectively. Remember, proper guidance can make the difference between benefiting from melatonin’s diverse roles and experiencing untoward effects.

Final Thoughts

Melatonin is a powerful tool for improving your health beyond just aiding sleep. Its role in immune response, circadian rhythm regulation, and even inflammation highlights its importance. However, the right supplement and dosage are critical, as is understanding individual differences in metabolism and response.

For those with specific needs or children, professional guidance is crucial to avoid potential pitfalls. Embrace the comprehensive benefits of melatonin by making informed choices and consulting healthcare providers for a personalized approach.

Take charge of your health by understanding melatonin's benefits, choosing the right supplement, and consulting with healthcare professionals. By doing so, you can harness this powerful hormone to enhance not just your sleep, but your overall well-being.

Butyrate For Gut Health

by Miragrains, grocery, health, nutrients, nuts, oats, prebioticsbutyrate

In the quest for optimal health, the role of the gut microbiome has emerged as a cornerstone of well-being. One of the key players in maintaining a healthy gut is butyrate, a short-chain fatty acid (SCFA) produced by the fermentation of dietary fibers by beneficial bacteria in the colon. Butyrate has garnered attention for its profound impact on gut health, inflammation, and overall wellness.

In this blog post, we delve into the benefits of butyrate, explore foods rich in this vital compound, and provide practical tips to incorporate them into your diet.

What is Butyrate?

Butyrate, or butyric acid, is a type of SCFA that serves as a primary energy source for the cells lining the colon. It plays a pivotal role in maintaining the integrity of the gut barrier, regulating immune responses, and exerting anti-inflammatory effects.

Research has shown that butyrate can help prevent and manage various health conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and even colorectal cancer.

Health Benefits of Butyrate

Gut Health: Butyrate supports the health of the colonocytes, the cells lining the colon. It enhances the gut barrier function, preventing the translocation of harmful pathogens and toxins into the bloodstream. This helps in maintaining a healthy gut environment and reducing the risk of gastrointestinal disorders.
Anti-Inflammatory Properties: Butyrate exerts potent anti-inflammatory effects by inhibiting the activity of nuclear factor-kappa B (NF-κB), a protein complex involved in inflammatory responses. This can be particularly beneficial for individuals with IBD and other inflammatory conditions.
Immune Regulation: Butyrate modulates the immune system by promoting the production of regulatory T cells (Tregs), which help maintain immune tolerance and prevent autoimmune reactions. This regulatory effect on the immune system is crucial for preventing chronic inflammation and autoimmune diseases.
Metabolic Health: Emerging research suggests that butyrate may play a role in metabolic health by improving insulin sensitivity and regulating blood sugar levels. It may also influence fat metabolism and help in managing obesity.
Colon Cancer Prevention: Butyrate has been shown to induce apoptosis (programmed cell death) in colorectal cancer cells and inhibit their proliferation. Its protective effects on the colon lining and anti-inflammatory properties contribute to its potential in reducing the risk of colon cancer.

Butyrate-Rich Foods

To harness the benefits of butyrate, it is essential to consume foods that promote its production in the gut. Here are some of the best butyrate-rich foods to include in your diet:

Resistant Starch: Foods high in resistant starch, such as green bananas, cooked and cooled potatoes, and legumes, are excellent sources of butyrate. Resistant starch resists digestion in the small intestine and ferments in the colon, producing butyrate.
Fibrous Vegetables: Vegetables rich in dietary fiber, particularly insoluble fiber, support butyrate production. Examples include broccoli, Brussels sprouts, cabbage, and carrots.
Whole Grains: Whole grains like oats and brown rice are packed with dietary fiber that promotes the growth of butyrate-producing bacteria in the gut.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds are great sources of fiber and healthy fats that contribute to butyrate production.
Fruits: Apples, bananas, and berries contain pectin, a type of soluble fiber that supports butyrate production through fermentation.
Fermented Foods: Fermented foods like kimchi, sauerkraut, and yogurt contain probiotics that enhance the gut microbiome's ability to produce butyrate.
Legumes: Beans, lentils, and chickpeas are rich in resistant starch and fiber, making them excellent choices for boosting butyrate levels.

Practical Tips to Increase Butyrate Intake

Incorporating butyrate-rich foods into your diet can be simple and delicious. Here are some practical tips to help you get started:

Start Your Day with Fiber: Begin your morning with a bowl of oatmeal topped with berries and a sprinkle of flaxseeds. This fiber-rich breakfast will kickstart butyrate production in your gut.
Add Resistant Starch to Your Meals: Include cooked and cooled potatoes or green bananas in your meals. These foods are easy to prepare and can be added to salads, smoothies, or as a side dish.
Snack on Nuts and Seeds: Keep a stash of almonds, walnuts, or chia seed pudding for a quick and nutritious snack that supports gut health.
Incorporate Fermented Foods: Add a serving of sauerkraut or kimchi to your meals. These fermented foods not only enhance flavor but also promote a healthy gut microbiome.
Eat More Legumes: Prepare dishes with beans, lentils, and chickpeas. These versatile ingredients can be used in soups, stews, salads, and even desserts.
Choose Whole Grains: Opt for brown rice, wild rice, quinoa, millet, and other whole grains in place of refined grains. These choices will provide more fiber and support butyrate production.
Enjoy Fibrous Vegetables: Fill half your plate with a variety of vegetables, focusing on those high in fiber. Roasted Brussels sprouts, steamed broccoli, and raw carrots are all excellent options.

Conclusion

Butyrate is a powerhouse compound with a myriad of health benefits, particularly for gut health and inflammation. By adding butyrate-rich foods into your diet, you can support your gut microbiome, enhance immune function, and reduce the risk of chronic diseases. Start by making small changes to your diet, focusing on fiber-rich and resistant starch foods, and enjoy the journey to better health.

By prioritizing butyrate-producing foods, you're not only taking a step towards optimal gut health but also embracing a lifestyle that supports overall wellness. Remember, a healthy gut is the foundation of a healthy body, and butyrate is a key ingredient in this equation. So, load up on those fibrous veggies, whole grains, and legumes, and let your gut microbiome thrive.

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[expand title="Sources"]

Hone Health. (n.d.). Butyrate Foods: Benefits and Best Sources. Retrieved from https://honehealth.com/edge/nutrition/butyrate-foods/
Clinical Nutrition Journal. (2022). The Role of Butyrate in Gut Health and Disease. Retrieved from https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00384-3/fulltext
A Gutsy Girl. (2021). The Ultimate Guide to Butyrate Foods. Retrieved from https://agutsygirl.com/2021/04/08/butyrate-foods/

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The Ingredient Guru Reviews Food Industry Documentaries

by Mirareviewsdocumentary, food industry, review

Mira Dessy, The Ingredient Guru, offers insightful reviews on several impactful documentaries that explore the intricacies of the food industry, health, and nutrition.

Fresh

"Fresh" is a powerful documentary that addresses the systemic problems of our industrial food system. Directed by Ana Sofia Joanes, it brings attention to the issues caused by mass production and highlights the efforts of innovative farmers, business owners, and academics striving to create more sustainable and healthier food practices.

The film showcases individuals like Joel Salatin, a well-known sustainable farmer, and Will Allen, a former professional basketball player who turned into an urban farming advocate. These pioneers demonstrate alternative farming methods that promote biodiversity and healthier soils, contributing to the long-term health of both the planet and its inhabitants.

The documentary makes a compelling case for supporting local food systems, emphasizing the benefits of organic and sustainable farming. It encourages viewers to rethink their food choices and consider the environmental and health impacts of industrial agriculture.

By showcasing successful models of sustainable farming, "Fresh" inspires hope and action towards a more resilient food system. The film argues that by making conscious food choices and supporting local farmers, consumers can drive significant change in the food industry.

Killer at Large

"Killer at Large" is a chilling exploration of America's obesity epidemic. Directed by Steven Greenstreet, the documentary delves into the multifaceted causes of obesity, from personal lifestyle choices to larger societal and governmental influences. It highlights the alarming statistics and health risks associated with obesity, painting a sobering picture of its impact on individuals and society.

The film critiques the role of the food industry and government policies in perpetuating unhealthy eating habits. It exposes how marketing strategies target children and contribute to poor dietary choices, leading to long-term health consequences. Interviews with health experts, policymakers, and affected individuals provide a comprehensive view of the crisis.

"Killer at Large" also examines the psychological and emotional aspects of obesity, shedding light on how stress, depression, and socioeconomic factors play significant roles in this public health issue. The documentary calls for urgent action from both policymakers and the public to address the root causes of obesity, advocating for better education, healthier food options, and more robust regulatory measures to protect consumers, especially the most vulnerable populations.

Two Angry Moms

"Two Angry Moms" follows the journey of two determined mothers, Amy Kalafa and Susan Rubin, as they fight to improve the quality of food served in American schools. The documentary highlights their grassroots efforts to combat the unhealthy food options that dominate school cafeterias, which are often laden with processed foods and lacking in nutritional value.

The film underscores the importance of healthy eating for children and the long-term benefits of instilling good dietary habits from a young age. It documents the challenges these mothers face in their advocacy, including resistance from school administrations and the entrenched interests of food service companies. Despite these obstacles, Kalafa and Rubin's relentless efforts lead to tangible improvements in some schools, demonstrating the power of community activism.

"Two Angry Moms" serves as a call to action for parents, educators, and policymakers to prioritize children's health by ensuring access to nutritious food in schools. The documentary emphasizes the need for comprehensive food education programs and greater transparency in the food procurement process. It encourages viewers to get involved in their local communities to advocate for healthier school meals and better food policies.

Super Size Me

Morgan Spurlock's "Super Size Me" is a groundbreaking documentary that examines the effects of fast food on health. In a month-long experiment, Spurlock eats only McDonald's food, consuming three meals a day exclusively from the fast food chain. The film documents the drastic changes in his physical and mental health, providing a stark illustration of the dangers of a fast food diet.

Throughout the experiment, Spurlock experiences significant weight gain, increased cholesterol levels, mood swings, and other health issues. His journey is monitored by doctors, who express growing concern over his deteriorating health. The documentary also includes interviews with nutrition experts, doctors, and ordinary people, highlighting the broader impact of fast food culture on public health.

"Super Size Me" critiques the fast food industry's role in promoting unhealthy eating habits and questions the ethics of marketing practices targeting children and low-income communities. The film's shocking revelations sparked widespread discussions about the fast food industry's responsibility and led to changes in some fast food chains' menu offerings and marketing strategies.

The Future of Food

Directed by Deborah Koons Garcia, "The Future of Food" delves into the controversial world of genetically modified organisms (GMOs) and their impact on agriculture, health, and the environment. The documentary provides a thorough examination of the scientific, legal, and ethical issues surrounding GMOs, highlighting the lack of transparency and regulation in the biotech industry.

The film explores the potential health risks associated with GMO consumption and the environmental consequences of widespread GMO cultivation. It features interviews with farmers, scientists, and activists who raise concerns about the dominance of biotech companies like Monsanto and the patenting of life forms. The documentary also discusses the implications of GMOs for food sovereignty and the rights of farmers.

"The Future of Food" calls for greater consumer awareness and advocacy for labeling laws that would allow people to make informed choices about the foods they eat. It urges viewers to consider the long-term impacts of GMOs on health and the environment and to support sustainable and organic farming practices.

Seeds of Hunger

"Seeds of Hunger" examines the global food crisis, focusing on the root causes of food scarcity and malnutrition. The documentary provides a comprehensive overview of the factors contributing to the crisis, including climate change, economic policies, and the globalized food system.

The film highlights the interconnectedness of global food systems and the vulnerabilities that arise from dependence on monoculture and industrial agriculture. It features interviews with farmers, experts, and activists who discuss the need for more resilient and sustainable food systems. The documentary emphasizes the importance of food sovereignty and the rights of small-scale farmers to access land, resources, and markets.

"Seeds of Hunger" also addresses the role of international organizations and governments in addressing the food crisis, calling for more equitable and sustainable policies. It encourages viewers to think critically about their food choices and to support initiatives that promote food security and sustainability.

King Corn

"King Corn" follows the journey of two friends, Ian Cheney and Curt Ellis, as they move to Iowa to grow an acre of corn and trace its journey through the American food system. The documentary reveals the prevalence of corn in the American diet and its implications for health and the environment.

The film highlights the extent to which corn is used in various food products, from sweeteners to animal feed, and examines the economic and policy factors that drive corn production. It features interviews with farmers, food industry experts, and policymakers who discuss the consequences of the industrial agriculture system.

"King Corn" raises questions about the sustainability of current agricultural practices and the health impacts of a diet heavily reliant on corn-based products. The documentary encourages viewers to consider the broader implications of their food choices and to support more sustainable and diversified farming practices.

Conclusion

These documentaries collectively provide a compelling look at the food industry's impact on health, the environment, and society.

They highlight the importance of sustainable farming, the dangers of processed and fast foods, and the need for greater transparency and regulation in the food system.

By raising awareness and encouraging critical thinking about food choices, these films inspire viewers to advocate for a healthier and more equitable food system.

Sip Into Summer With Refreshing Herbal Teas

by Mirasummersummer, tea

The heat and humidity of summer have arrived making this the perfect time to look at refreshing and healthy herbal tea blends. Although iced tea is very popular in the summer, too much caffeine can be dehydrating, it may increase anxiety, and it can cause insomnia. Herbal teas, on the other hand, are caffeine-free plus many herbs have wellness benefits that can help you feel good all summer long.

Why drink herbal tea in the summer?

Herbal teas are hydrating and can help replace fluids lost from sweating
Many herbs have cooling properties providing relief on hot days
Many herbs are high in antioxidants, always a good thing to add to your diet
Certain herbs may support better digestion

It's time to put down those excess caffeine drinks, not to mention any sugary summer beverages, and choose delicious, nourishing herbal blends instead. But first, here the health benefits of just a few of the top herbs to add to your summer wellness beverage blends:

Peppermint - A delicious and fragrant herb, it is supportive for digestion, energy levels, and even for reducing headaches.
Hibiscus - This vitamin C-rich herb is both tart and refreshing. Plus it has antioxidant properties, can help lower blood pressure, and has been shown to improve cholesterol levels.
Lemongrass - With its bright citrusy flavor, lemongrass is a perfect summertime flavor. Another highly antioxidant herb, it can also support good digestion.
Rose - Flavorful and also highly antioxidant, compounds in rose tea can reduce stress.
Lavender - Soothing and relaxing, studies have shown drinking lavender tea can reduce fatigue and improve mood.

If you're a DIY-minded person, many of these herbs are easy to grow at home. Otherwise, you can buy bulk herbs online, my preferred source is Mountain Rose Herbs. When making herbal blends everything is measured in parts. So if one part equals 1/2 cup then 2 parts is 1 cup. You do not need to feel that one part is one cup unless you plan to make a large quantity of the tea blend.

I suggest making a small amount to begin with and adjusting the amounts to your personal preference. I also recommend storing your blends in glass jars labeled with the blend name. I encourage you to also put the formula for the herbal tea blend on the label. This will make it easy to refill the jar when you run low.

Refreshing Herbal Tea Blends

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Ingredients

Minty Lemonade Herbal Tea
2 parts peppermint
1 part lemongrass
1 part hibiscus
Lavender Rose Iced Tea
2 parts lavender
1 part rose petals
1 part lemon verbena
Ginger Peach Detox
2 parts ginger root
1 part peach leaves
1 part dandelion root
Citrus Mint Cooler
2 parts peppermint
1 part lemon peel
1 part orange peel
Berry Hibiscus Refresher
2 parts hibiscus
1 part strawberry leaves
1 part raspberry leaves

Instructions

Add the dried herbs to the French press
Pour the boiling water over the herbs
Put the lid on the French press with the plunger up
Allow the herbs to steep for 5-7 minutes
After steeping, slowly press down the plunger to strain out the herbs
Pour the hot herbal tea concentrate into a heat-proof pitcher
Add ice cubes to the pitcher until it's full
Stir well and add sweetener if desired
Serve over ice and enjoy!

How to infuse herbal tea blends

The two primary methods for making an herbal iced tea are to use either a French press or an infusion filter. Please make sure that whichever method you use is dedicated to tea. If the device is used for coffee the strong oils will stick, making your tea blends less-than-pleasant.

Making Herbal Iced Tea with a French Press

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Ingredients

4-6 tablespoons of dried herbal tea blend
4 cups of boiling water
Ice cubes
Sweetener like honey or sugar (optional)

Instructions

Add the dried herbs to the French press
Pour the boiling water over the herbs
Put the lid on the French press with the plunger up
Allow the herbs to steep for 5-7 minutes
After steeping, slowly press down the plunger to strain out the herbs
Pour the hot herbal tea concentrate into a heat-proof pitcher
Add ice cubes to the pitcher until it's full
Stir well and add sweetener if desired
Serve over ice and enjoy!

Making Herbal Iced Tea by Infusion

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Ingredients

2-4 tablespoons of dried herbal tea blend
4 cups of boiling water
Ice cubes
Sweetener like honey or sugar (optional)

Instructions

Pour the room temperature or cool water over the herbs
Pour the boiling water over the herbs and let sit 20-30 minutes
After infusing remove the herbs and the filter
Pour the herbal tea concentrate into a large pitcher
Add ice cubes to fill the pitcher
Stir well and add sweetener if desired
Serve over ice and enjoy!

Notes

Note: Adjust the amount of the herbs based on your desired potency/flavor. You can also garnish your herbal tea blend with fresh fruit, fresh mint leaves, or fresh citrus slices for extra flavor.

I'm thrilled that you’re enjoying this blog and the wonderful holistic nutrition and lifestyle information I'm sharing. This recipe is part of our exclusive membership content. To take your culinary adventures to the next level, I invite you to join the membership community. When you do you’ll gain access to exclusive recipes plus a treasure trove of benefits including special programs, free eBooks, and live monthly calls with me, The Ingredient Guru.

Sign up today to unlock all these perks and more!

Understanding Hidden Ingredients And Their Impact On Bone Health

by Mirahealthbone

When you pour yourself a soda or grab a low-fat yogurt from the grocery shelf, you may be inadvertently consuming substances that could be detrimental to your bone health. Unknown to many, some everyday food items contain hidden ingredients that bind essential minerals like calcium and magnesium in your body, making them less available to your bones. This post will guide you through understanding these hidden dangers and suggest healthy alternatives to protect and improve your bone health.

Common Culprits

Soda and Phosphoric Acid

The refreshing fizz of soda might seem harmless, but it often contains phosphoric acid, a substance that can chelate, or bind, essential minerals like calcium and magnesium in your body, limiting their absorption. Over time, such deficiencies might contribute to conditions like osteoporosis. Instead of soda, try switching to naturally occurring mineral waters. These can provide a pleasant, bubbly alternative without the added chemicals. When selecting sparkling waters, make sure you read the labels to ensure they are derived from natural mineral sources and do not contain man-made additives like phosphoric acid.

Carrageenan and Gut Health

Another common hidden ingredient is carrageenan, found in many dairy products, almond milk, and processed meats. While it serves as a thickener and emulsifier, carrageenan has been associated with inflammation in the digestive system, which can hinder nutrient absorption, including the essential minerals needed for healthy bones. Opt for organic meats and dairy products that do not list carrageenan on their labels. This might require a bit of label-scouring, but your gut and bones will thank you for it.

Introduce Bone-Supportive Alternatives

Nutrient-Rich Bone Broth

Incorporating bone broth into your diet is an excellent way to support bone health. Rich in minerals, it can be a nutritional powerhouse, especially for those managing or preventing osteoporosis. Consider freezing bone broth in ice cube trays and adding it to your smoothies or using it to cook grains like quinoa. You can also stir bone broth into soups or scrambled eggs for an additional nutrient boost without significantly altering the taste.

Kombucha and Herbal Teas

Your bones are nearly 30% water, making hydration an important factor for bone health. Water is always a good option, but people sometimes want other beverages as well. If you're looking for a healthful replacement for soda, kombucha could be a great option. This fermented drink offers a fizzy alternative that is rich in beneficial probiotics. However, moderation is key as some kombucha brands can also be high in sugar. Alternatively, explore a variety of herbal teas. Many herbals are naturally caffeine-free and can provide hydration without affecting your mineral absorption.

Lifestyle Adjustments for Better Bone Health

Gradual Dietary Changes

Transforming your diet overnight isn't just overwhelming—it's often unsustainable. Instead, make small, manageable changes. Start by replacing one soda a day with a glass of mineral water or herbal tea. Gradually increase your intake of bone-supportive foods like organic greens. Over time, these small substitutions can lead to significant improvements in your nutrient intake and overall health.

Reading Labels

While it might seem tedious at first, getting into the habit of reading food labels can be one of your best defenses against hidden harmful ingredients. Use reading glasses if necessary, in order to read fine print, and be wary of ingredients like calcium disodium EDTA, which, despite its name suggesting benefits due to calcium, actually serves as a potentially harmful preservative. Stay informed and choose products with the simplest ingredient lists.

Embrace Healthy Fats

Contrary to past dietary trends, fats are essential, especially for the absorption of fat-soluble vitamins that are crucial for bone health, Vitamins A, D, E, and K. Integrate sources of healthy fats into your meals, such as avocados, nuts, seeds, and olive oil. Not only do they help in nutrient absorption, but they also add flavor and texture to your dishes, making healthy eating more enjoyable.

In Conclusion

Taking charge of your diet is a powerful step towards maintaining strong bones and overall good health. Stay curious about what goes into your food, be cautious of trendy diets, and feed your body with what it truly needs.

By making informed choices and slowly shifting towards healthier alternatives, you can significantly enhance your well-being and vitality. Remember, every small change counts!

Why You Shouldn't Make Onion Powder

by Mirapantryonion

Have you ever thought about what to do with onion skins after you've chopped up your onions for cooking? I confess I usually save mine to add to the pot when making bone broth.

Usually I'm saving onion skins just 1-2 at a time. Unless I happen to be dehydrating onions to use throughout the year. When that happens I suddenly have a lot of onion skins. So I was intrigued by the hot trend buzzing around on social media all about turning those seemingly useless onion skins into something amazing: onion powder!

According to the internet those papery layers you usually throw away are packed with nutrients like fiber, flavonoids, and antioxidants. That does make sense. There often tends to be some nutritional value to the peels of foods. But back to this onion powder craze.

Apparently, people are drying out their onion skins, grinding them up, and turning them into a flavorful powder that can be used for all kinds of dishes -- added to soups or stews, used for a marinade or rub, and more. All the enthusiasts rave about how powdering onion skins is so eco-friendly. Instead of tossing them into the trash, you're giving them a second life in your kitchen and reducing food waste. And it's so simple!

Being a can-do kind of person I decided to give this a try. And I confess I was a little disappointed in myself that I hadn't thought of it first. I began saving onion skins in the freezer until I had about 20 of them. Took them out of the freezer, let them thaw, patted off any residual moisture and began to grind them in a coffee grinder I have specifically for grinding not-coffee projects like this.

Warning: the results weren't great. Here's why I'll never do it again.

It was slow going... there are only so many skins you can fit into the grinder at a time
It takes repeated grinding (i.e. a loooooong time) to turn all the skins into powder
The amount of powder is m-i-n-i-s-c-u-l-e by the time you've converted what looks fluffy and large into something you can sprinkle into food
While it has the smell and taste of onion it's not nearly as strong as what you buy in the store

So as you can imagine I was less than thrilled when I looked at the teeny-weeny inch or so sitting in the bottom of the container after spending a significant amount of time overheating my trusty little not-for-coffee grinder.

This one goes into the don't-do-that-at-home category, along with my failed dehydrated bone broth experiment. I did this so you don't have to. I've decided it's totally worth it to buy onion powder. If for some reason the grocery store ran out and I absolutely had to have it I COULD make it. But I probably won't.

Why You Should Stop Using Tampons (And What You Can Use Instead)

by Mirahealthtampon, women's health

During the global pandemic, we all faced shortages of staples like toilet paper and cleaning supplies. But there was another essential item that didn't get as much attention—tampons.

The ongoing supply chain challenges continue to affect the availability and cost of menstrual products, making it vital for us to consider healthy and sustainable alternatives.

In this blog post, I'll discuss the issues with traditional tampons, introduce you to eco-friendly and reusable options, and explain why it's beneficial to include sustainable period products in your preparedness pantry.

Concerns with Traditional Tampons

Traditional tampons have not only been scarce and expensive due to supply chain issues, but they also pose significant health and environmental concerns. The risks range from toxic shock syndrome to the potential presence of pesticides and other toxins in conventional tampons. It’s clear we need alternatives to ensure menstrual health and environmental sustainability.

Sustainable Alternatives

Menstrual Cups: A Versatile and Reusable Choice

Products like the Moon Cup and Diva Cup are sustainable alternatives to traditional tampons. Made of silicone, these cups can be inserted, emptied, cleaned, and reused for years, reducing the need for frequent purchases and minimizing environmental impact.

Menstrual Discs: Comfortable and Functional Replacements

Similar to contraceptive discs, menstrual discs are a comfortable and effective option for managing menstrual flow. They are designed for insertion and can reliably collect menstrual fluid, offering a sustainable and secure experience.

Eco-Friendly Pads: A Reusable and Earth-Conscious Option

For those who prefer non-insertable products, eco-friendly pads like Moon Pads and cloth pads are excellent choices. They provide absorbency and comfort while significantly reducing the environmental impact compared to disposable pads.

Period Underwear: Innovative and Absorbent Apparel

Period underwear features specially designed absorbent materials, offering a convenient and reliable method for managing menstrual flow. This innovative apparel allows you to manage your period sustainably and comfortably.

Preparedness Planning

Stocking up on sustainable period products in your preparedness pantry has numerous benefits. By investing in reusable options, you can lessen the impact of supply chain disruptions and cost increases on your budget. Having these products readily available also ensures you're prepared for shortages, enhancing your self-sufficiency.

In Summary

With the ongoing issues surrounding traditional tampon availability and the associated health and environmental concerns, embracing sustainable menstrual care alternatives is crucial.

By incorporating menstrual cups, discs, eco-friendly pads, and period underwear into your routine, you can safeguard your health, reduce your ecological footprint, and ensure continuous access to essential menstrual products.

These sustainable options not only address current challenges but also promote a more environmentally conscious and self-reliant approach to period care.

Let's empower ourselves to make informed and sustainable choices for our menstrual health and well-being.

Purchasing Options:

Eco Blossom Menstrual Cup Set
Menstrual Disc
Organi-wash - A cleanser for both the body and menstrual products
Reusable Menstrual Pads
Organic Sanitary Pads
Period Underwear

Embracing these alternatives not only addresses immediate concerns but also contributes to a healthier planet and a more empowered you.

Unlocking The Power Of Kindness: Embracing Compassion For A Brighter World

by Mirahabitsholistic health, kindness

Have you ever stumbled across a message or a symbol that struck a chord in your heart, perhaps during a time of need? Imagine a world where kindness isn't just a fleeting moment but a deliberate act—a tangible reminder that someone, somewhere, cares deeply about you. The beauty, solidity, and permanence of a rock can embody this message, especially when shaped like a heart and given with pure intent.

Recently I had the pleasure of interviewing Tom Ballard. Known as The Heart Rock Guy, Tom has an amazing message and a huge mission related to the power of kindness and compassion, you can watch the video at the bottom of this post.

But first, let's look at how you can embrace your ability to be a beacon of kindness in a world that can often feel overwhelming and cold.

Embracing the Beauty of Heart Rocks

Tom got his start after the loss of of a family member. In his own words he shares, "So it definitely wasn't my intention to become known as Tom the heart rock guy. I live with mental illness. I have bipolar disorder, and some days are really difficult. What I've done to help myself cope is I take rocks and I cut them, and then I started carving them into hearts.

Then I was like, well, what should I do with these? I started hiding them in public places or giving them to people. And I started to notice that, obviously, I'm not the only one that's having dark days and off days and bad days. I found that if I kept heart rocks in my pocket or the cup holder in my car, in my backpack, if I had the hearts on hand, it would remind me to look out for others. And I'd find opportunities every single day to pass it on and just let someone know that you're loved and you're not alone and you matter. And I'd invite them to either keep the heart rock or pass it on to someone else.

Now for the last four and a half years, almost five years, I've made and distributed over 260,000 heart rocks. This has become my life's work. I make heart rocks. I do community events and school assemblies, teaching about the power of creating kindness and using it to help others and how that's a great way to bring joy into your own life, even when you're in a dark place."

What are heart rocks?

They're not your everyday stones. Each rock is carved meticulously, they're all unique, just like the individuals who receive them. They're beautiful and there's a true sense of joy in both giving and receiving a heart rock. These small tokens can bridge the gap between feeling invisible and being seen. It's about focusing on creating kindness through physical reminders that echo through time—small signs that tell people, "You matter, you're loved, and you're not alone."

It's as simple as keeping some heart-shaped stones within reach. Place them in your car's cup holder, on your desk, or in your pocket. The mere presence of these stones can nudge you to look out for others, offering opportunities for connection daily. And when the moment arises—in a drive-through, at the park, or while meeting a friend in despair—you're ready to extend a hand holding a small yet powerful symbol of love and recognition.

It's about taking the time to make your expression of kindness intentional. Pause and look around. Who in your environment could use a boost? Observe and take an interest in those around you. Don't overthink it, often the simplest moments of human connection are the ones that make the biggest impact. Start a conversation, give a smile, or better yet, offer a heart rock. It's a gesture that says, "I see you, and I appreciate your presence in this world." Kind service comes in all shapes and forms, and it starts with you.

Small steps, big impact

There's never been a more important time for us to all learn to lead with our hearts and spread kindness. With every news cycle bombarding us with heartache and strife, a simple, loving gesture can stand as a force, pushing back the tides of overwhelm, sadness, or despair. Even the smallest acts can be transformative for someone on the edge, often in ways you may never fully realize.

You don't have to give out carved stones to express compassion; the idea is simply to express kindness in your unique way and to express kindness in a consistent and supportive fashion. The beauty of this practice lies in its simplicity and the ripple effect it can have in your community and beyond. Here are a few ideas for ways that you can share kindness with others:

Send a handwritten note of appreciation to someone who has made a positive impact in your life.
Donate gently used clothing or household items to a local shelter or charity.
Volunteer at a soup kitchen, food bank, or homeless shelter in your community.
Leave encouraging notes or uplifting messages in public places for strangers to find.
Offer to help an elderly neighbor with yard work, grocery shopping, or household chores.
Bake cookies or treats and share them with friends, family, or coworkers.
Pay for the coffee or meal of the person behind you in line at a café or drive-thru.
Listen actively and without judgment when someone needs to talk.
Hold the door open for someone or let them go ahead of you in line.
Smile and say hello to strangers you pass by on the street.
Organize a neighborhood cleanup or beautification project.
Donate blood to a local blood bank or participate in a blood drive.
Write positive reviews for businesses or services you appreciate.
Offer to babysit for a friend or family member who needs a break.
Create care packages for soldiers overseas or for individuals experiencing homelessness.
Send a care package or letter to a friend or family member who is going through a tough time.
Give genuine compliments to those around you.
Offer to tutor or mentor a student who may be struggling academically.
Organize a fundraiser or donation drive for a cause you care about.

These are just a few examples of ways to spread kindness in your everyday life. The possibilities are endless, and even small acts of kindness can make a big difference in someone's day. However you choose to express kindness the goal remains the same: to spread kindness and let others know they are seen and valued.

Why You Need A Preparedness Pantry

by Mirapreparednesspantry, preparedness

As I've been sharing about preparedness, I confess I get some people who are very dismissive and try to make prepper jokes. Last week, I had two people who were very skeptical and wanted to know ALL the reasons why they should consider starting to be more prepared.

No matter where you are on your preparedness journey, I believe it's never too late to start. But I guarantee you that starting after the fact is much more difficult. Here's what I've come up with for good reasons to be more prepared:

Peace of Mind: Knowing you have essential supplies stocked up can reduce stress and anxiety during an emergency or shortfall situation. This makes you more self-reliant.
Supply Chain Disruptions: We all remember the toilet paper situation of 2020. But once it was over, people stopped thinking about it. I encourage you to remember that if it happened once, it can happen again. Stockpiling helps make sure you have access to what you need, especially if transportation is disrupted in some way and the grocery store or general goods store cannot easily restock.
Financial Savings: Buying in bulk and during non-emergency times often saves money in the long run. And it's a hedge against the possibility of price gouging that can happen during shortages or crises.
Food Security: I'm firmly against the bucket of garbage being sold as "emergency food." You want to make sure you have what you need on hand.
Health Emergencies: Having medical supplies on hand can be critical during emergencies, especially if access to healthcare facilities is limited. Plus, basic first aid supplies mean you can take the first steps for needed care if emergency responders are elsewhere or cannot get to you.
Power Outages: Having essentials like batteries, a generator, candles, and alternative light sources helps manage power outages effectively so you have light and possibly power.
Job Loss or Pay Cut: Having supplies on hand can help reduce the impact of job loss or income reduction. You'll have a stockpile that you can use while reducing expenditures.
Shortages Due to Panic Buying: Stockpiling prevents the need to participate in panic buying during emergencies, ensuring equitable distribution of resources.
Barter or Trade: It may seem a bit extreme, but if needed, a stockpile can serve as a resource for barter or trade.
Personalized Needs: Anyone with special dietary requirements, medical conditions, or special needs can ensure their needs are met by stockpiling accordingly.
Seasonal Preparedness: Stockpiling seasonal items makes sure you are ready in the event of weather-related emergencies like storms or extreme temperatures.
Natural Disasters: Being prepared is essential for anyone living in an area that is prone to a natural disaster such as earthquakes, hurricanes, floods, or wildfires.

Whatever your reason for being prepared, it's important to remember that the best time to prepare for an emergency is before there is one. For anyone who wants to learn more, remember that you are always welcome to join The Kitchen Table.