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 →

What's In Season: March Produce Guide

by Mirafruit, grocery, seasonal, vegetablesmarch, seasonal fruits, seasonal vegetables

The weather in March may come in like a lion and go out like a lamb, but it sure is a delicious month, especially when you look at all the ripe and in-season foods.

Here are the fruits and vegetables that you can take advantage of for maximum freshness, flavor, and nutritional content. Check out some seasonal recipes, too, by clicking the links!

Artichokes

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium.

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer.

Broccoli

Broccoli, also abundant in January and February, is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health.

The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century.

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

If you're following a low-carb diet, cauliflower is a healthier choice to replace grains and legumes in a wide variety of recipes. I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate.

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mushrooms

Mushroom is a type of fungi, but the term "mushroom" is used to identify edible sporophores. It is considered a vegetable for cooking purposes.

Mushrooms also come in a lot of different shapes, sizes, and colors. The most common types found in the grocery are shiitake, portobello, button, oysters, and crimini.

They are a rich source of antioxidants, potassium, beta-glucan, and B vitamins for heart health and copper for bones and nerves.

My favorite way to eat mushrooms is by tossing them into eggs, soup or using them to create my no-bean chili recipe.

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

Pineapples

Pineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

They are low in calories and loaded with antioxidants and compounds that can reduce the risk of chronic diseases, improve digestion, lower the risk of cancer, boost immunity, ease arthritis symptoms, and speed up recovery after surgery or vigorous exercise.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day!

Radish

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Strong immune system, better digestion, and increased bile production are just a few of the many radishes' health benefits. Note that radishes are generally safe to eat, but people with thyroid problems must consume them in moderation.

Using Daikon radish root to substitute for ramen noodles is my personal favorite!

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups.

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

[expand title="Sources"]

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-olerace

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-pineapple

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259877/

https://www.britannica.com/plant/Asteraceae

[/expand]

Detoxing The Right Way: Tips From Functional Healthcare Experts

by Mirahealthdetox

Are you considering a detox to give your body a fresh start? While detoxing can have numerous benefits, it's important to do it the right way. Unfortunately, one of the most common mistakes people make when detoxing is powering through, even when they feel terrible. This approach can actually do more harm than good.

To help you detox safely and effectively, functional healthcare experts Bridgit Danner and Mira Dessy, The Ingredient Guru, share their insights on how to detox without feeling terrible.

What is Detox?

Detox, short for detoxification, is the process by which the body eliminates or neutralizes toxins, waste products, and other harmful substances. These substances can come from internal sources, such as metabolic waste, as well as external sources, such as pollutants in the environment or chemicals in food and personal care products.

The goal of detox is to support the body's natural processes of eliminating these harmful substances in order to improve overall health and well-being. Detox methods can include dietary changes, fasting, exercise, saunas, and other techniques that support the body's natural detoxification processes.

Common Detox Symptoms

One of the biggest challenges people face when starting a detox program is dealing with the symptoms that can arise. Bridgit explained that when you start eliminating toxins from your body, you may experience symptoms such as headaches, fatigue, irritability, and digestive issues.

These symptoms can be caused by a number of factors, such as caffeine withdrawal, constipation, and dehydration.

To make the detox process easier on yourself, our experts recommend cutting down on caffeine gradually before starting a detox program, staying hydrated, and taking Epsom salt baths or naps to help your body deal with the extra workload.

Supporting Your Body During Detox

While detox programs can be beneficial, our experts emphasized the importance of supporting your body during the process. This means providing your body with the nutrients it needs to function properly and avoiding programs that are too restrictive or fasting-focused.

Stay hydrated

One of the most crucial factors for successful detoxification that is often overlooked is hydration. It helps the body eliminate toxins through various routes, including the kidneys, bowels, sweat, breath, and skin. Therefore, it's essential to drink enough water and stay hydrated throughout the detoxification process.

Eat a healthy diet

It's important to maintain a balance between detoxification and nutrition to ensure that the body has adequate resources to eliminate toxins effectively.

Choose foods that are high in fiber and nutrients, and low in sugar and processed ingredients. This can help to support your liver and other organs of detoxification.

Dry brushing

This is a simple but effective way to support your body's natural detoxification processes. By brushing the skin in a circular motion, it stimulates lymphatic flow and improves circulation. This can help to move toxins out of the body and reduce inflammation.

Coffee enema

Photo by: serra boten on Flickr

Another practice that Bridgit recommends is coffee enema. It involves inserting coffee into the rectum and colon, with the aim of detoxifying the liver and improving digestion. The idea is that the caffeine in the coffee stimulates the liver to produce bile, which in turn helps to flush out toxins from the body.

While this may sound like an uncomfortable process, proponents of coffee enemas can have a number of health benefits, including improved digestion, increased energy, and clearer skin.

Coffee enemas can be a powerful tool for detoxification and improved digestion, but they are not for everyone. Bridgit advises that people with certain health conditions, such as fissures, prolapse hemorrhoids, or any kind of tissue damage, should not try coffee enemas. Additionally, people who are older or have mobility issues may find it difficult to perform the enema properly.

For those who are interested in trying coffee enemas, she recommends starting slowly and gradually working up to higher amounts of coffee over time. She also advises speaking with a healthcare practitioner before trying coffee enemas to ensure they are safe for you.

Supplements

Supplements play a crucial role in supporting the body's natural cleansing processes. Here are some of the supplements that were recommended:

Electrolyte

When you're detoxing, you need to hydrate a lot, which can cause you to lose water-soluble vitamins. Electrolytes are essential for replenishing these vitamins and keeping your body hydrated. Look for a sugar-free electrolyte supplement with B vitamins, vitamin C, and herbal antioxidants to support liver function and detoxification.

Binders

Binders are substances that bind to toxins, mainly in the bowel, to help remove them from the body. A binder supplement can help move toxins out of the body and prevent their reabsorption, which can happen if you're constipated. Look for a bowel-based binder with ingredients that can also help move your bowels, such as magnesium or psyllium husk.

Fiber

Fiber is another essential nutrient that can support detoxification by promoting regular bowel movements. Fiber can help remove toxins and waste products from the body, preventing their reabsorption. Consider taking a fiber supplement in the morning to help with elimination throughout the day.

Potassium

Potassium is an electrolyte that is essential for proper nerve and muscle function. It can also support healthy digestion and regular bowel movements. If you're not getting enough potassium in your diet, consider adding a potassium supplement to your routine.

Additionally, magnesium supplements, digestive enzymes, and prokinetics can help to stimulate the bowels and promote regular elimination.

Conclusion

Detoxification requires a holistic approach that involves building awareness of your body, identifying your needs, and meeting those needs. It is crucial to check in with your body regularly and make adjustments as needed.

Incorporating practices like dry brushing, functional supplemental support, and coffee enemas can help to promote greater body awareness and support the detoxification process.

As we age, it is essential to remain curious and not give up on maintaining our health. By adopting healthy habits and engaging in ongoing self-exploration, you can optimize your well-being and lead a vibrant life.

Note: Bridgit is offering a FREE Toxic Mold Masterclass this coming Feb. 27 – March 5, 2023! Learn what steps you can take at home to recover from toxic mold exposure. Sign up today!

Eat Well For Less: 5 Tips And Tricks For Healthy Eating On A Budget

by Mirabudgetbudget friendly food, food budget tips

Like everyone else you've probably noticed that your grocery dollars aren't stretching as far as they used to. These days it seems like more dollars buys less food. And if you're someone who's mindful about the quality of what you're eating that's definitely gotten your attention: Healthy Eating On A Budget.

I’ve written about this topic a number of times recently. In today's post I'm going to pull my most popular posts on this topic together. I’ll share what you need to know to avoid grocery store manipulation. You'll also learn some strategies to help you deal with rising grocery prices and shrinkflation -- you know, same price, package looks the same, but it turns out there's a lot less in the box! Plus some great ideas to add easy strategies for clean eating.

1. Grocery Store Tricks

Grocery stores are really good at finding ways to convince you to buy more than you need. One, it helps them make more money because you’re spending more. Two, it helps them save money because if they pass food waste onto you, the consumer, they don’t have to pay for it.

It’s a sad fact that approximately 40% of what is sold at the supermarket winds up as food waste in one way or another.

This post shares some of the top tricks grocery stores use to convince you to buy more than you actually need.

2. Realistic Food Budget Tips

With the rising cost of groceries many people are beginning to look more closely at their grocery budget. Unfortunately costs are probably going to continue for a while due to supply chain shortages and reduced resources.

Although you want to save money on groceries this is not the time to revert to buying poor quality food solely to reduce your costs. You still want to make sure you are nourishing your body and eating as well as possible.

This post helps you get a handle on how to reduce your food budget. It starts with knowing where you are and what you’re actually spending.

3. Healthy Budget Friendly Ideas If You Hate To Cook

One great budget-friendly solution for feeding your family is to cook more at home. But even I have days when I’m just not in the mood to cook. I know, shocker right? You probably thought that because I’m The Ingredient Guru I just spend massive amounts of time playing in the kitchen.

Well, actually, I do.

But sometimes you need a day off.

Plus for a lot of people, real life doesn’t always cooperate with the idea of making a recipe that requires a lot of time. Yes everyone needs to be fed. And…kids need to get to sports or there’s a meeting you want to attend. Maybe you’d rather read a book. Whatever it is in your life that you’d rather be doing life is too short to spend most of it in the kitchen.

The good news is that if you want to eat healthier but don’t like cooking you can still create affordable and nourishing meals. And no, it doesn’t mean relying on convenience foods, pre-packaged meals, and it also doesn’t have to blow your budget.

Read this post for my five favorite ways to make “fast” food that’s good for you.

4. Three Top Tips for Clean Eating

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten. The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are

scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

This post shares three simple tips that don’t need to cost an arm and a leg.

5. Clean Eating On A Budget

My clean eating post got so many comments I wound up creating this post. Mostly because these days a lot more people are paying attention to what’s in what they eat. That’s a great choice and a point of view I’m in favor of.

But while people are paying attention to what’s in what they eat, they’re also paying attention to their grocery bills. Because the cost of food is going up quite sharply.

You might think that clean eating and budgeting on your groceries don’t go together. But actually they can. If you’re focused on nourishing your body you’re going to want to avoid the packaged and processed foods. You’ll be making real food choices instead. I’m here to tell you it is possible to do that while also being budget minded when it comes to your groceries.

Conclusion

These are my top 5 posts for Healthy Eating On A Budget. By making just a few simple changes you can add delicious, clean (i.e., no added artificial ingredients) foods without breaking the bank. Remember, as I always say, Eat Well To Be Well!.

Let me know which one was your favorite and why in the comments!

The Health Benefits Of Soup

by Mirahealthsoup

Soup is a wonderful comfort food. There is just something special about a nice warm bowl of soup that can make us feel better. Plus it turns out that soup is a great health food and has been nourishing the people of the world for literally thousands of years.

Soups have been around as long as man had the ability to cook in a pot - about 16,000 years. Combining various ingredients into a large pot to create nutritious, filling, easy to digest, and simple to serve meals has worked well for many different cultures and continues to do so.

Benefits of Soup

There are a number of health benefits when it comes to eating soup. Breaking them down by category we discover the following:

1. Quality of Diet

One study showed that those that eat more soup had an improved overall diet quality. Depending on the ingredients, soup can be a way to increase your intake of vitamins, minerals, and fiber intake – all of which are great for your health. This is also correlated to the potential for better weight management.

2. Hydration

Soup offers additional hydration due to the water, stock, or broth that is its base. For some people soup may be another option for improving your hydration.

3. Veggies

Eating the daily recommended amount of vegetables can sometimes be a challenge. Soup can be a good way to help support this need as it often contains veggies. It’s a great place to use those vegetables that might not be crisp enough to be eaten raw but will work great in a soup. Adding slightly past prime but still edible veggies to your soup is also a way to avoid food waste.

4. Satiety

Keeping your body satisfied with a “full” feeling can go a long way toward reducing mindless, bored snacking. You can improve that feeling of fullness, called satiety, when you add soup to your menu. Studies have that consuming soups can lead to a reduction of hunger pangs and an increase of a feeling of fullness. Soups were found to be helpful because for many soups the ingredients in them often require chewing which helps with satiety. This may account for lower body weight among people who consume soup. It is often served early in a meal because it can stimulate your gastrointestinal response – it gets your system ready to digest your food.

5. Nourishing Bump

Soup is wonderful in an of itself, however it also presents an opportunity to get more nutritional density in your diet. By using bone broth instead of water you add even more nutrients to the soup. This is because bone broth can add additional amino acids which are used to make proteins. The amino acids have a wide range of benefits, they can:

help break down your food
grow and repair tissue
make hormones
support brain chemicals
build muscle
boost your immune system
and maintain healthy skin, hair, and nails.

When using bone broth instead of water it provides collagen, the primary substance which makes up connective tissue in your body. Collagen provides structure, strength, and support, and also used to repair tissues such as bone, tendons, ligaments, and skin.

What about chicken soup?

Chicken soup is what you typically think about when you’re feeling under the weather. Some people even refer to chicken soup as Nana’s Penicillin. As it turns out there’s a good reason for that.

Studies have shown that chicken soup may help clear nasal congestion and alleviate other cold symptoms. Plus it’s mostly liquid so it’s helping with hydration which is important when you’re under the weather.

Chicken soup is also high in tryptophan may help support that feeling of “comfort”. The veggies can add vitamins along with other antioxidants and minerals all of which help to build your immune system and reduce inflammation.

Now you can see why many cultures have used soups to nourish themselves and their families for so long. There are soups for every season served hot, cold, thick or thin – the possibilities are endless. Soup recipes are also extremely flexible allowing for a tremendous amount of creativity. Enjoy a wonderful bowl of soup knowing you are investing in your health.

[expand title="Sources"]

Deshmukh SN, Dive AM, Moharil R, Munde P. Enigmatic insight into collagen. J Oral Maxillofac Pathol. 2016 May-Aug;20(2):276-83. doi: 10.4103/0973-029X.185932. PMID: 27601823; PMCID: PMC4989561.
Mattes R. Soup and satiety. Physiol Behav. 2005 Jan 17;83(5):739-47. doi: 10.1016/j.physbeh.2004.09.021. Epub 2004 Nov 11. PMID: 15639159.
Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000 Oct;118(4):1150-7. doi: 10.1378/chest.118.4.1150. PMID: 11035691.
Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80. doi: 10.1017/S0007114513003954. Epub 2014 Jan 2. PMID: 24382211.

[/expand]

Healthy & Hearty Soup Recipes

Learn the health benefits of soup plus get 15 delicious recipes to help you celebrate this wonderful food anytime.

Get Your Copy!

5 Signs Of Micronutrient Deficiency

by Miranutrientsmicronutrients

Micronutrients are the building blocks for your body. They provide the resources your body needs to function properly. Without a blood test, it can be difficult to know if you have sufficient levels of vitamins, minerals, amino acids, and other metabolites.

There are, however, some ways that your body indicates that everything is not what it should be. While some health conditions have a deeper root cause, micronutrient sufficiency is certainly a foundational place to begin.

These following key indicators may be a good reason to consider doing a micronutrient test.

Signs of Micronutrient Deficiency

1.Brittle hair and/or nails

From a micronutrient perspective one common cause for dry hair and fingernails tends to be a lack of biotin in the diet. Sometimes referred to as Vitamin B7 biotin is found in tomatoes, almonds, eggs. Necessary to properly metabolize fats and carbohydrates, other signs of a biotin deficiency may include chronic fatigue, muscle cramps and tingling in your extremities.

2. Dandruff and other scalp issues

A lack of certain micronutrients such as zinc and B vitamins – B2, B3, and B6 – have been linked to scalp health issues such as dandruff or seborrheic dermatitis. Dietarily these nutrients can be added with:

Vitamin B2 - spinach, beet greens, crimini mushrooms, asparagus, sea vegetables
Vitamin B3 - tuna steak, chicken, turkey, crimini mushrooms
Vitamin B6 - tuna steak, spinach, cabbage, bok choy, bell peppers, turnip greens, garlic, cauliflower
Zinc - beef, lamb, sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews

3. Bleeding gums

Although bleeding gums can potentially be caused by vigorous or hard brushing of your teeth, in some cases, it may be due to a lack of vitamin C. This deficiency has also been tied to frequent nosebleeds. Foods rich in vitamin C include papaya, bell peppers, broccoli, Brussels sprouts, strawberries, pineapple, oranges, kiwifruit, cantaloupe, cauliflower, kale, cabbage, bok choy, grapefruit.

4. Mouth sores

B vitamin deficiencies have been linked to canker sores, or lesions in the corners of the mouth. One study indicated that people with a sore tongue may have what’s referred to as oral anemia, in other words, they were low in iron levels. This seems to be especially tied to vitamins B1, B2, and B6. Food sources for these micronutrients can be found in:

Vitamin B1 - sunflower seeds, navy beans, black beans, dried peas, green peas, lentils, pinto beans, lima beans
Vitamin B2 - see above
Vitamin B6 - see above
and, of course, it’s important to add iron rich foods to the diet as well, - clams, mussels, oysters, liver, kidneys, lentils, spinach, sesame seeds, garbanzo beans, lima beans, olives, navy beans, Swiss chard. When eating iron rich food add ascorbic acid (vitamin C - such as lemon juice) to help increase absorption.

5. Poor Night Vision

Although commonly attributed to aging, poor night vision may be linked to a deficiency for Vitamin A. Another eye condition, called Bitot’s Spots, which are white bumps on the sclera, has also been linked to Vitamin A deficiency. Include more beef liver, sweet potato, carrots, dark leafy greens (spinach, kale, collards, dandelion, mustard, turnip), winter squash to your diet in order to boost your levels of vitamin A.

Diet is certainly a beneficial way to add micronutrients and help support body function. However, depending on the levels of micronutrient deficiency, supplementation may also be required. It is also important to note that in some cases it may take up to 18 months to restore micronutrient deficiency.

Concerned about your micronutrient status? Book a free discovery call with Mira to learn more!

[expand title="Sources"]

PMC, Europe. "Europe PMC". Europepmc.Org, 2023, https://europepmc.org/article/nbk/nbk547751.

"Your Sore Tongue Could Mean An Iron Deficiency | Livestrong.Com". LIVESTRONG.COM, 2023, https://www.livestrong.com/article/393453-tongue-symptoms-and-iron-deficiency/.

"Healthfully". Healthfully, 2023, https://healthfully.com/canker-sores-and-vitamin-deficiencies-7072415.html.

"Office Of Dietary Supplements - Vitamin C". Ods.Od.Nih.Gov, 2023, https://ods.od.nih.gov/factsheets/VitaminC-Consumer/.

Chakraborty, Uddalak, and Atanu Chandra. "Bitot's Spots, Dry Eyes, And Night Blindness Indicate Vitamin A Deficiency". The Lancet, vol 397, no. 10270, 2021, p. e2. Elsevier BV, doi:10.1016/s0140-6736(21)00041-6.

"Seborrheic Dermatitis And Dandruff: A Comprehensive Review". Vol 3, no. 2, 2015. Avens Publishing Group, doi:10.13188/2373-1044.1000019.

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Sheet Pans Cookbook Review (2023)

by Mirabaking, recipes, reviewsbook review, ebook, sheet pan

I aim to read approximately 50 books a year. 10 of them through the Healthy Readers Book Club, some for work, and some for pleasure. I don’t, however, count cookbooks and self-care books in the mix. Usually because…well, I don’t really know why. I do love to read cookbooks. I especially enjoy when the author shares some personal notes about the recipes.

Because of the work I do I often get the following questions:

What do you eat?
What should I eat now that I can’t have [insert ingredient here]?
Do you have a recommendation for recipes?

Because of these questions, and, let’s be honest, because I love food, I’m frequently spending time with cookbooks. It eventually occurred to me how nice it would be to have a spot on the blog where I can send people to see the books I’m talking about.

Please note that not every recipe in every book is a good fit. I tend to read recipe books with a willingness to make modifications where needed. For example, if a cookbook author calls for canola or vegetable oil I will substitute something else, usually olive or avocado. I do not even try to modify recipes where they’re calling for things like packaged Jell-O or other highly processed foods.

I do, however, often find wonderful flavor combination ideas, cooking methods or strategies that I might now have thought of, and inspiration to play in the kitchen.

Although they’ll be a not-regularly-scheduled part of the blog, I hope you enjoy these reviews. And, who knows, maybe you’ll need to add to your cookbook collection based on what you’ve read here.

1. Sheet Pan Suppers: 120 Recipes for Simple, Surprising, Hands-Off Meals Straight from the Oven

Looking for ways to simplify meal times at least a couple of nights a week I was drawn to this book. I like the author’s take on the idea that a sheet pan is similar to a good one pot meal making It easy to pull a delicious and nourishing meal together.

The first recipe chapter starts with Appetizers and Small Bites. I confess this was a bit eye-opening for me as I had not thought of using my sheet pan that way. It would certainly make it much easier to have appetizers for a crowd ready in fairly short order. The baked feta and chunky mango chutney on page 10 looks wonderful.

The book continues through chapters on Chicken, Fish, and Meats. There’s also a chapter dedicated to vegetarian options a number of which look delicious and would be a good option for a satisfying meatless meal like the Baked Sweet Potatoes with Cannellinis & Baby Spinach on page 175. There’s even a section for side dishes, chapter 7, Serve-Withs.

Chapter 8 is a brunch chapter. I especially like the idea of the Shakshuka on page 198, this would be much less messy than doing it on the stove top where the sauce tends to spatter. There is also a chapter on desserts.

Depending on how big your oven is or if you have a double oven, you could theoretically do an entire meal from appetizers to dessert. The author does recommend having more than one sheet pan in your kitchen, she confesses to having six. Reading through this cookbook it becomes clear that the multiple sheet pan approach can be an efficient way to utilize the energy in your oven by having multiple trays going at the same time.

One of the nice things about this book, aside from the beautiful photography and delicious looking recipes, is the footnote type insertions which various educational bits. These include Teach Me How, which explains how to do something, Wait What? giving a definition or explanation, and Make It Mine which offers substitution ideas. There’s also a DIY or Buy footnote to help you choose what works best for you.

The book was enjoyable to read and learn from. Definitely a good choice for anyone wanting to get more use out of their sheet pans.

2. All-Time Favorite Sheet Cakes & Slab Pies: Easy to Make, Easy to Serve

Sheet pans have been getting a lot of positive press lately as a great way to make meals, but I confess I don’t normally think of them as a tool for desserts, aside from my sister-in-law‘s recipe for Texas sheet cake. Then I came across this book. I was surprised to think there could be enough cake recipes for an entire cookbook and had never even onsidered doing pies in a sheet pan.

This book was definitely an eye opener. I will start by saying the author notes throughout the book are very informative, important for success, and I don’t recommend skipping them in order to jump straight to the recipes. Scattered throughout the book there’s also a series of tester notes which are definitely helpful.

The book is comprised of six chapters

Classic Sheet Cakes, Mostly Chocolate
Fruit and Nut Sheet Cakes
Coffee Cakes and Cheesecakes
Classic Slab Pies
Chocolate Slab Pies & Other Favorites
Sheet Strudel, Danish, Shortbread & More

This cookbook was a delight t read. I love the authors unabashed love of butter and their insistence on buying the best ingredients you can afford. I truly savored this book, the variety of recipes, and the beautiful photography.

I admit I have never thought of making a cheesecake on a sheet pan. Here, however, the authors list nine different cheesecakes plus three options for crusts.

My personal favorite cake of all time is a carrot cake. I rarely make, or even buy it simply because those slices are so huge and extraordinarily rich. The recipe on page 47 offers a surprising twist with a butter cream, that incorporates both cream cheese and goat cheese. Plus baking a carrot cake in a sheet pan would certainly make it easier to have small bites. After all, let’s face it, no matter how thinly you slice it, a full size cake slice is still a lot. That, of course, presupposes you can stop with one small slice of the sheet pan variety. But I digress.

This was a delightful book to read through and definitely an eye-opening mind shift. I can see bringing a sheet pan dessert the next time I am invited to a social gathering, or making this instead of a traditional cake as a dessert for company.

Decluttering: What Not To Keep

by Mirahabitsdeclutter

Chances are if you've been living in the same place for at least a year you could stand to cut down on the clutter. For many people when one of the biggest goals for the New Year is decluttering. Somehow when it comes to the shift after the holidays a lot of people feel the urge to lighten up. I suspect some of the decluttering drive comes from spending more time at home which causes you to see exactly how much you really have.

Where to start

If you're like me looking at a big pile of stuff is so overwhelming that it can be hard to know where to begin. Without a focal point of some kind, it's easy to get overwhelmed, Then you do something, anything else, in an effort to avoid the brain chaos of having to figure out how to wade through everything. Over the years I've come up with a plan that really works for me. These are my top 12 declutter categories and a great place to get started. Hint: you don't have to do it all at once. You can simply pick one thing per month and when you're done decluttering that category you're done for the month. Taking it one step at a time and having a clear-cut plan makes it super easy to not be overwhelmed. It also gives you a framework and helps you stay on track.

Here are my top 12:

1. Clothes you no longer love

Let's be honest, we all have them. Something in the back of the closet that doesn't fit and you're holding on to it in the hopes that one day... Let it go. If you change size, you deserve to get something new. Or you've got clothes that don't make you feel good when you wear them. I know, it's hard to let go when you've paid good money for it. But I believe you deserve to look fabulous in whatever you wear.

2. Kitchen appliances you haven't used in years (fondu pot I'm looking at you) –

The kitchen is one of the easiest areas to build up clutter. And often, because it's behind a cabinet door, you don't see it until you open the door and everything springs out at you while you're looking for a pot lid. Make your life simpler, just keep what you need, and resist the urge to buy that new tangine dish. Take your kitchen decluttering one step further and download my free Kitchen Cleanout Checklist.

3. Old cell phones

Why do we hang on to these? If you've got one working cell phone chances are you don't need two non-working ones. This is a great opportunity to help someone else. The National Coalition Against Domestic Violence (NCADV) is an organization that can refurbish cell phones or responsibly recycle them with the funds going to help victims and survivors of domestic abuse.

4. Old Magazines

If you haven't read them in over a year chances are you're not going to. Even if you have read them, how many magazines do you need cluttering up the house? Two great recycling options for magazines are your local Friends of the Library which sells them for just a few cents or see if an art teacher at your local school can use them for supplies.

5. Chipped mugs and dishware

I know, it's hard to let go of your favorites. But if you're always drinking out of only one spot because otherwise, you're going to cut yourself it's time to find a new favorite mug (from the mugs you already have). Mugs and dishware can be repurposed into super cute plant pots, but otherwise, just let them go.

6. Extra vases

How many vases do you really need? Go through that vase collection clinking around in the basement or the back of the closet and pare it down to just a few. Donate any extras back to your local florist, they'll appreciate the recycling effort and you'll clear out a little space in your home.

7. Orphan socks

I know, how does that happen? Two socks go into the dryer, one sock comes out. Sometimes I swear they must be turning into dryer lint. If you've got a collection of orphan socks and it's been a year or longer, chances are that other sock is never coming back. Since single socks are difficult to donate have some fun and make sock puppets.

8. E-junk

We've all got it. That collection of cords, old power packs that go to who knows what, the wires that you can't identify, and plugs that don't fit anything you currently own. This category also includes old cameras (your cell phone is probably better), and other old e-tech. See Item #3, donate the tangled mess, and get it out of your house.

9. Sniffy candles and soaps you don't like

Just because it was a gift from someone else doesn't mean you need to keep it. Offer a polite thank you and don't allow these things to accumulate in a drawer. Either regift, offer up at a white elephant party or donate to charity.

10. Water bottle clutter

Unless I'm mistaken you only use one water bottle at a time. So why are there 15 of them hanging out in the cabinet under the toaster? Figure out which ones work best for you and give away the rest. Also...resist the urge to buy a new pretty water bottle when they all go on sale in January.

11. Craft clutter

I'm so guilty of this one. Not that I buy a lot of craft supplies, but I have a hard time when it comes to yarn and paper. And if someone's giving it away I'm usually first in line with my hand out. I've learned to limit the amount I have by keeping a specific container for each. If it's going to overflow the container then something needs to go. This works for any craft – sewing, painting, jewelry making, ceramics, whatever it is figure out how much room you want to allocate to your craft, and don't give it any more room than that.

12. Partial containers of shampoo, lotion, etc

I've never been able to figure out how this happens but somehow there's always a bit of clutter when it comes to these items. Be realistic about if you're going to use it or not. If you are, make a concerted effort to use all of it. Otherwise, let it go.

Two final thoughts about decluttering:

It's okay to have empty space in your home. Just because you cleared some space in a closet or drawer does not mean you need to fill it up again. Take some time to live with it just as it is and see if you feel okay living with less.
When donating things you don't need anymore if you're one of those people who cannot drop off at the back of the charity shop without then going around to the front to explore, consider calling a charitable organization in your area to see if they will pick up. Many of them will come to you if there is enough stuff. This might be a good time to reach out to your neighbors and see if they're decluttering too.

For a little more declutter support check out my interview with Heather Aardema where we discuss the psychology and physiology behind our stuff and how to implement decluttering habits with starter tips and thoughtful exercises.

What It Means To Eat Like A Human

by MiraUncategorizedorgan meat, real food, whole food

There is such an overwhelming number of diets out there these days, all claiming to be THE BEST diet that everyone should be following; telling you what foods you should be eating; telling you what to do and when to do it, making it nearly impossible for anyone to really know which diet is actually right for them.

But the bigger issue here, in my opinion, is that none of them seem to be getting to the root of the matter - how we should be eating in order to nourish our bodies.

This begs the question: What are we NOT doing as humans that we should be in order to truly nourish our bodies?

Sure, there are many great conversations these days about what we should be eating, about sourcing high quality seasonal ingredients, pasture-raised meat, and milk from grass-fed cows…

Don’t get me wrong, all of these things are very important!

But there’s another piece of the conversation that seems to be missing—what to do with those raw materials before we put them in our mouths to ensure they’re as safe and nourishing as they can be.

We should be questioning how we feed ourselves and our loved ones... And a very good place to start is to go back to the past.

Now, I’m not saying to go back to exactly how we did things millions of years ago, but we can look at how we approached food in the past (because that’s the diet that literally built the foundation of our bodies and brains) and then formulate it such a way that it applies to today.

How we approached food in the past

Let’s go back 3 or so million years ago when our ancestors were eating only what they could find in their environment. They were designed to get the raw materials they found and process them internally to the best of their ability in order to nourish the bodies and brains that they had.

We’re talking about no technology here whatsoever! They were eating a limited amount of local, seasonal fruits and vegetables—and bugs.

As time passed, they began creating tools for scavenging meat from carcasses that had been killed by another predator - and by doing that, they introduced meat into their diet.

Here’s the best part, and quite possibly one of the most profound moments in our ancestral dietary past, after they got the taste for meat, they started hunting. And let me tell you, there’s a HUGE difference between hunting and scavenging!

Now they were able to have first dibs on whatever part of the animal they wanted to consume. They were able to get the blood and the fat in the organs - and that is where the most nutrient dense bioavailable parts of the animal are. You don’t have to even cook it!

Sure, they were eating the meat too, but it was when the blood and fat in the organs were introduced to our diets that really made the difference because it supported massive body and brain growth, and eventually led to who we are today.

That’s just one example of why stepping back in time is beneficial to understanding our dietary path.

The truth about fats

Society has been telling us that fat is really bad for us for a long time, but the truth is our bodies need fat. Yes, the meaty parts are super yummy, but it’s the fat and the blood that holds the most nutritional value.

Look, I am well aware that the thought of eating organ meats may not sound very appetizing to everyone - but we obviously need to properly nourish our bodies and support ourselves by making sure we are getting the things we need that are the best for us.

Following a healthy, nourishing diet on a regular basis can be hugely transformative.

That’s not to say that if you eat a sugary treat every once in a while that you should be kicked out of the club - but it’s important not to make it a habit to take a cheat day… Instead, have a cheat meal and then get back to your focused and intentional diet.

Let’s talk about how we eat…

First we have our biological nutritional needs, which these days, can really only be met by using technologies that allow us to get nutrients from our environment and transform them into the safest and most nourishing form.

Then we have the other part of eating like a human—we are all emotional eaters.

It’s true! Food is wrapped in everything we are, how we see the world around us, and even how we see ourselves—it’s part of our identity.

Whether it’s family traditions, socioeconomic status, politics, where you live in the world, or what age you are, you convey all of those things to the world every time you take a bite of food.

These things play a very intricate role in how we get our food, how we cook our food, and how we eat our food. You can’t separate these things, you can’t just ignore this emotional side of eating and only eat for your biological nutritional needs. It simply won’t work.

The goal is to get up from the table after finishing your meal and feel better than when you sat down. That’s what real nourishment is all about. Not overstuffed like it’s thanksgiving, not still hungry, just simply satiated and nourished.

And when you really think about it, everything about the meal should have felt nourished. Were there a lot of good conversations around the table? Did everyone sit around for too long?

Everything plays a role in being truly nourished - and if that’s your goal, then health and living your best life will follow.

The Pantry Principle

It is my hope to inspire you to learn about the foods you are eating and making for your family - to learn the basic principles for going to the grocery store and understanding what you’re actually buying.

Never stop learning because it is the foundation behind eating to nourish your body.

Sure, in an ideal world everyone would learn how real, nourishing food is made and make it all from scratch. But even if you don’t learn how to do that - you can learn how to go to the grocery store and buy the foods that you know are genuinely made in a traditional nourishing way.

That's really the key to being immune to flashy advertisements and gimmicks while you walk down the grocery store aisles.

Then you can feel confident knowing that you’re getting the best and most nourishing products to feed yourself and your loved ones, and you’re using your hard earned money to support the food producers that are actually doing their best job.

Healthy Readers Book Club – 2022 Book Review

by Mirareviews, Uncategorizedbook club, Books, review

Happy 2023 - It’s a brand new year and that comes with the profound opportunity to become a brand new you!

What am I looking most forward to this year?

That’s easy! I can’t wait to dive in deep with the Healthy Readers Book Club and all of the amazing books we are going to read this year.

I mean, I just can’t help but reflect on all of the fantastic books we went through in 2022 - there were so many things that really opened my eyes and captivated my interest, so let me share some of the things I liked—and some of the things I didn’t like as much—in the books we covered last year…

There was a stack of them! It was truly an amazing year for the Healthy Reader’s Book Club - we read such an incredible variety of really impressive books.

1. Finding Yourself In The Kitchen by Dana Velden

Starting with Finding Yourself in the Kitchen by Dana Velden. I love how this book started the year out perfectly with its kitchen meditations and information that really makes you think.

Let’s not forget about all of the delicious and good-for-you recipes to choose from!

And believe me there were some really terrific recipes in this book. I have even gone back and made some of them, including the simple weeknight curry, which was explosive in flavor and so easy to make!

Another thing that I really enjoyed about this book was that it was a quick and easy read which made it perfect to kick off the year. I definitely recommend it for anyone looking for ways to incorporate more mindfulness into their daily living as well as a few delicious recipes.

2. The Food Explorer by Daniel Stone

Then there was the Food Explorer: The True Adventures of a Globe-Trotting Botanist Who Transformed What America Eats by Daniel Stone.

This was a seriously transformative book - simply amazing. It reminds us of all the things we take for granted, all the foods that we have that were from other places originally, how they were discovered and shipped back to the United States where farmers were encouraged and taught to grow the, All so that we can stock our pantry with the and now we take them for granted.

Not to mention how the travels and getting the plants back were done during a time when global transport was much more inconvenient and not nearly as easy as it is today… Talk about remarkable things!

Reading about David Fairchild’s adventures, the man who traveled the world to bring us so many wonderful and tasty things was such delight - and so much fun! Isn’t it just the best when you can learn so much from a book and ENJOY it at the same time?

3. Consider The Fork by Bee Wilson

And then of course there was Consider the Fork: A History of How We Cook and Eat by Bee Wilson and WOW, another really great book.

This book was AMAZING. We learned so much about technology in the kitchen (which was fascinating to learn the science behind so much of what goes on!), how we eat, and why different cultures eat the way they do. There were also so many interesting little stories, highlights and a plethora of annotations throughout, making it such an exciting and fun book to read.

I really enjoyed this book and highly recommend it for anyone who is interested in food and how our culture came to be…

And again, so many delicious recipes! If you love to read about travel adventures, history, and/or food this is definitely the book for you.

4. The Seven Culinary Wonders of The Word by Jenny Linford

Then we had The Seven Culinary Wonders of the World: A History of Honey, Salt, Chili, Pork, Rice, Cacao, and Tomato by Jenny Linford. Again, more wonderful and delicious recipes - plus truly beautiful illustrations and loads of interesting information.

However, while I really did like this book, I was not so happy with the layout, it was a bit disconcerting.

Let me explain. The recipes were kind of thrown in randomly and I didn’t understand the reasoning behind how they were being inserted. Sure, the pork recipes were in the pork section and so on, but you would literally be reading and then BAM a recipe would be placed right in the middle - so it was just a little strange in my opinion.

But, as I mentioned, there was a lot of really fascinating information about each of these foods plus the really lovely illustration pages that were such a delight to look at - and it was a good book, I just think I personally would have preferred the recipes to be at the end of each section instead of scattered throughout.

5. Waste Uncovering the Global Food Scandal by Tristam Stewart

That leads us to the next book, Waste: Uncovering the Global Food Scandal by Tristram Stuart.

Let me just start by saying, this was a REALLY hard book to read.

But I chose this book for the book club because I wanted us to learn more about this topic. For instance, did you know that 40% of the food that is grown in the world ends up being discarded?

I think the most eye opening takeaway from this book is that the vast majority of the waste is not due to consumer habits—although they are encouraged to bear the brunt of responsibility for it. Sure, as consumers we could do better, but there’s a whole lot more going on in the world of food waste than we realize.

And here’s the thing that really gets me - we’re constantly being told that we need to save more, waste less, reduce, reuse, recycle, etc. But as it turns out, there’s a whole raft of waste happening… from where it’s grown to the manufacturing process to the grocery stores - there must be a better way to reduce the waste! And this book certainly has suggestions about things we can do to help.

For anyone who wants to learn more about food waste and see the bigger picture of what’s going on, this is definitely a book you should read.

6. Plastic Free: How I Kicked the Plastic Habit and How You Can Too by Beth Terry

Up next, Plastic Free: How I Kicked the Plastic Habit and How You Can Too by Beth Terry. What a great book - but I will note that the most difficult thing about this book was that it took us 2 months to read because it is LOADED with information.

I mean there is A LOT of valuable information, which was a lot to take in. At times it felt like drinking from a firehose to wrap your brain around all of the information, stories, and resources. It’s not a bad thing by any means! Just something to take into consideration.

I will say how appreciative I am about all of the resources Beth put into this book and how mindful she was about everything she was talking about; how she highlighted some of the people who are really making it their mission to help reduce plastic. So inspiring!

By the way, did you know that book covers have plastic in them? I had no idea! But what’s very interesting about this particular book is that they’ve used a paper cover instead and a non-glue binding.

I was so inspired by this book that I actually changed some things in my house based on what I read—and we have decided to definitely incorporate a more plastic-free approach into our lifestyle. This book is now on my resources shelf so I can refer to it over and over as our family works on reducing our plastic habit.

And I must say, out of all the books we read last year, this one had the biggest impact when it came to making lifestyle changes.

7. Eat Like A Human by Dr. Bill Schindler

Now, for my favorite book of the entire year last year, Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health by Dr. Bill Schindler.

I had the opportunity to meet Dr. Schindler at a national nutrition conference and was blown away by his talk. Which is what led to my choosing this book for the book club.

How To Eat Like A Human is definitely not a dry, academic tome filled with reams of dusty anthropological data about human development. Instead it is a fascinating journey through our human development wrapped in the adventures and journeys he and his family have been through. It felt very relatable. Plus the book is chock full of recipes—we’re talking upwards of 70 different recipes! Which is not something I was expecting in this kind of a book.

Dr. Schindler has an engaging way of laying out how we eat, how we need to eat, and some of the critical things that are missing in our modern-day diet.

AND how we can make the healthy changes that are necessary for living our best life!

This was really an outstanding book, so well written, filled with interesting information—and that’s why this was my favorite book of all the great books we read last year.

8. Pandora’s Lunchbox, How Processed Food Took Over The American Meal by Melanie Warner

After Eat Like a Human we read Pandora’s Lunchbox: How Processed Food Took Over the American Meal by Melanie Warner, which is a very compelling book sharing about all the different ways our food system gets co-opted by the various things that food producers do to them.

This book is filled with a lot of industry background. I found it intriguing to learn how our food is modified. This in turn helps drive home the point that sometimes our food is changed for the benefit of the producer and it does not necessarily represent such a great choice for the consumer. .

I know what you may be thinking, “Something like this sounds dry and boring to read,” but I assure you, this was not a dry read whatsoever—it was an engaging read and I learned a few new things.

9. Thanks a Thousand, a Gratitude Journey by A. J. Jacobs

Next we read Thanks a Thousand: A Gratitude Journey by A.J. Jacobs, which is another super sweet book.

I just love the way A.J. Jacobs writes, I think I’ve actually read all of his books!

For this book, he had a thought come to him one day about what it would be like to thank a thousand people who were somehow connected to his morning cup of coffee.

Now this is truly amazing, I mean just think about all of the people involved: the lid manufacturer, the cup sleeve manufacturer, the growers, the harvesters, the roasters, and so on. It becomes an enormous chain of people… and most of the time, that whole process tends to go unnoticed in our everyday life.

It was thought-provoking to read about his process in identifying the people connected with his project. Then to read about the journeys he went on to interact with all of those people to simply say thank you.

This story was very moving, and actually helped me to deepen my own gratitude practice, and for that, I am appreciative. It’s a sweet book and a quick read, I highly recommend it.

10. Cooked by Michael Pollan

The last book of 2022 was Cooked: A Natural History of Transformation by Michael Pollan.

FIrst of all, I really like Michael Pollan and I enjoy his books a lot. He’s such a talented writer, his use of language is just phenomenal!

This book is the story of the incredible journey that he went on to learn about the different elements, and finding a food that represented that element, and then diving into it. The entire thing was so very enjoyable. I think you’ll agree that he is a very amusing writer - in addition to the wonderful information he shares, this book is loaded with laughs!

And the way he presents the information and helps you think about it in a way that you can fully absorb it and learn from it is astounding.

I can honestly say that this was the perfect book to end the year with because it lined us up to think about the way we interact with our food and all of the different elements involved.

I personally also really enjoyed all of the adventures that Michael took us on and all of the hidden gems during the guided Healthy Readers Book Club process. Things like video interviews with various people or different aspects of the science behind what he was talking about. If you’re looking to read about foodie adventures this is definitely a good book to choose.

All-in-all we had 10 AMAZING books last year…

And we have 10 more coming in the brand new year ahead of us!

I hope you’ll join us on this exciting and informative reading adventure this year, become a member of the Healthy Readers Book Club and enjoy the guided process to get to a new level—a deeper dimension—of reading a book and not only enjoying it, but learning from it too.

And be sure to check out some (or all) of these incredible books I’ve mentioned to begin the transformative process of understanding the principles of healthy living and eating!

Affiliate Disclosure: Some of the above links may be affiliate links. If you use them, at no extra cost to you, I may receive compensation which helps me continue the work I do for this channel. Thank you for your support.

Seasonal Affective Disorder (SAD): Symptoms, Causes, Solutions

by Miraseasonal, seasons, stressSAD, seasonal, stress

Seasonal Affective Disorder, or SAD for short, is a common mood disorder where people experience depressive symptoms in the fall or winter or anxiety in the summer every year but maintain a healthy mental state during other seasons. Approximately four to six percent of Americans can be severely affected; with women four times more likely to experience it than men. Even though it is not commonly found in people younger than age 20, it is still possible for children and young adults to suffer from SAD.

Symptoms of SAD include:

Fatigue
Increased need for sleep
Decreased levels of energy
Weight gain or loss
Increase or decrease in appetite
Difficulty concentrating
Trouble sleeping
Sadness
Anxiety
Irritability
Antisocial behavior
Craving carbohydrates

What causes SAD?

The exact cause of SAD is unknown, but medical professionals attribute it to any of the following:

Lack of sunlight
Increase in melatonin levels
Hormone levels
Irregular brain chemistry
Lack of serotonin
Disruption of our circadian rhythm
Lack of vitamin D

Lack of sun is the most compelling cause since lacking sunlight affects the brain by increasing melatonin while decreasing serotonin and vitamin D levels in the body. When exposed to sunlight, your optic nerve sends a message to your brain to produce less melatonin. Melatonin calms the body and allows you to sleep. When the sun comes up your brain produces serotonin which induces feelings of wakefulness. When the sun's ultraviolet rays touch your skin, your body produces vitamin D which also helps the body maintain proper serotonin levels.

Three action steps to help with SAD

So how do we improve our overall health to mitigate the effects of SAD? Here are three areas that may be supportive.

Light

The best option for SAD is sunlight due to its long wavelength and the better concentration of red and orange light waves. According to many studies light exposure, particularly bright light, through the eyes boost serotonin activity. The more intense the sunlight is the more powerful the benefits are going to be. It's important to note that a short period of intense sunlight is actually much better than a longer period of sunlight with cloudy weather.

The bright light of the sun is beneficial yet in the winter we are spending more time indoors and looking at screens. This type of light is called blue light and can be detrimental to our health. Florescent lights, computers, cell phones, televisions, e-readers, and more all contain blue light. This light wave range is not helpful for those with SAD. One way to reduce some of this blue light exposure is to wear special glasses which block this light wave. Although many new devices have apps or programs that can block the blue light, it may not be enough to significantly cut your exposure. Therefore, glasses can be a useful option. Light therapy appears to be very helpful with health problems, energy, mood, and anxiety.

Exercise

Exercise and physical activity are great ways to fight depression. If at all possible, bundle up and get outside in the bright sunshine to walk, run, or just play! It is best to forgo sunglasses so your eyes can absorb the sunshine. If getting outside is not always feasible, find a fun physical activity to enjoy yourself and don’t forget to get the family involved too. The best exercises are the ones that you enjoy and will do.

Diet

Proper diet is important in the treatment of SAD. Eating a healthy, whole-food diet, low in processed food and artificial ingredients, can help to address nutrient deficiencies that may be exacerbating SAD symptoms.

Consuming foods rich in Vitamin D and DHA may be particularly helpful in treating SAD. Vitamin D is produced easily in the summer sun by our bodies but is limited in the winter. Fish and other types of seafood are high in both Vitamin D and the essential omega 3 fatty acid DHA. Vitamin D can also be found in dairy products (be sure to choose organic in order to avoid added hormones, antibiotics, and other chemicals), eggs, and mushrooms (especially portabellas which are raised under appropriate conditions). Fish, and nuts contain high amounts of omega-3 while B-complex vitamins come from oily fish, beans, nuts, and whole grains. Herring, mackerel, salmon and flaxseed are the richest sources of omega-3 fatty acids. Dietary supplements also help with SAD. In addition to vitamin D, supplements to add into your diet include omega-3, vitamin B3, vitamin B12, and folate.

Through light therapy, exercise, and diet we may be able to reduce the effects of SAD this winter and in future winters.

Essential oils for SAD

Our sense of smell is incredibly powerful. In addition to the other supports listed above, tapping into our olfactory sense through the addition of essential oils may help as your brain's capacity for thought and emotion is significantly impacted by essential oils.

In fact, studies have shown that inhaling essential oils can send messages to the brain's olfactory system and promote the release of neurotransmitters like serotonin and dopamine, which further regulate mood. Using an essential oil crafted from a blend of oils with beneficial effects may be a beneficial holistic health addition to your SAD self-care routine. One blend in particular, Uplift, is made with the following oils:

Frankincense – shown to help stimulate the limbic system in the brain which is helpful for elevating your mood
Lavender – long known as a sedative, calming, anxiety-relieving oil
Rose – a soothing oil which appears to have anti-depressant properties
Blue Tansy – reported to be helpful with relaxing both the mind and the body
Roman Chamomile – a natural antihistamine studies have show this oil to promote relaxation, calm the nerves, and reduce anxiety
Red Mandarin – another relaxing essential oil, red mandarin may reduce stress and support emotional balance
Lime – has been reported to help clear trapped emotions including listlessness and fatigue, lime can also support balance and grounding
Ylang ylang – believed to bring about balance for the central nervous system this is another essential oil that promotes relaxation

According to the manufacturer the best way to apply this blend is by using 2-3 drops behind the earlobes on the mastoid bone, to use over the heart, at the base of the back of the neck, to the wrists, the temple and the forehead. For balancing support apply 3-5 drops to the bottom of the feet in the morning.

Specifically for Seasonal Affective Disorder it’s recommended to apply Uplift 2-3 times per day or as needed.

Josiah Garber, Nancy Farber, and Kate Hunter contributed to this article.

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