Elderberry Syrup

 It's that time of year…" when the world falls in love."
 Oh wait, I'm not talking about that Christmas song. I'm talking about the cold season. We made this last year and just took a teaspoon for kids daily and a tablespoon for adults. But I've heard it's best to take five of the seven days to give your body a little bit of a break. It is a simple recipe if you have dried elderberries on hand. And if not, your local health store might have some or you can just get a cupful.

* ⅔ c dried elderberries
* 3½ c of water
* 2 ginger root
* 1  cinnamon stick (1T powder)
* ½ tsp cloves
* 1 c raw honey

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1. Boil all ingredients, except the honey; until reduced by half (about 45minutes)
2. Remove from heat and stir in honey
3. Let cool and place in closed glass jar. Store in fridge.
4. Take 5 days/week during cold season (1 tsp/kids, 1 T/adults). 3-5 times/day if have a cold.


* Original recipe from www.wellness mama.com

Vitamin D

Vitamin D is a nutrient needed to regulate calcium and phosphorous. The body produces vitamin D through a chemical reaction after 5 to 15 minutes of direct exposure to sunlight. People in northern locales and people who stay indoors are at risk for a vitamin D deficiency, which can lead to rickets and osteoporosis. Vitamin D also boosts the immune system and is known to prevent cancer and autoimmune diseases. Vitamin D is found in very few foods and supplements may be needed in certain cases to boost vitamin D levels. 

Try to supplement your vitamin D through food, if possible. A cup (237 ml) of fortified milk provides about 30 percent of your daily value. 3 oz. (85 g) of salmon or mackerel provides about 100 percent of the daily value. 3 oz. (85 g) of canned tuna provides about 40 percent. Eggs, liver and fortified cereals can provide about 10 percent of your daily value

Choose the correct vitamin D supplement. The most common kinds are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). D3 is recommended most often because it is the naturally occurring version of vitamin D in your body. For best absorption, take during a large meal.

Examine your medications. Certain medications interact with the absorption of vitamin D supplements and prevent healthy absorption. These medications include antacids, Lipitor, Dovonex, Lanoxin, Cardizem, Dilacor, Tiazac, Cytochrome P450 3A4 (CYP 3A4) substrates, Verapamil and water pills. Magnesium supplements also aren't needed while taking vitamin D, because the vitamin D increases magnesium levels.

Info from wikihow

Protein List

Corresponding Foods with the Body

I attended the 2013 LDS Holistic Living Conference this last weekend as a room host--volunteer. I loved the experience! I was able to be a host for a few speakers. One of which was Don Tolman. He goes all over the world teaching about how to live healthy, without medications, but with whole foods and wisdom. He believes in Self-care and self-education...not listening to government-given standards and rules, but listening to your body (spirit and God) and practicing judgment. He talked a lot about the variety of fruits and vegetables and how ancients use to use them to help with ailments in the parts of the body that the fruit resembled. So...here is a list of some of them. (with some notes he mentioned he's used to help people with problems associated with those areas)

 

Kidney Beans actually heal and help maintain kidney function—and they look exactly like human kidneys

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop brain function

The cross section of a Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye. And science now shows carrots greatly enhance blood flow to the eyes and aid in the general function of the eyes

 

Celerylooks just like bones. Celery specifically target bone strength. Bones are 23 percent sodium and these foods are 23 percent sodium. If you don’t have enough sodium in your diet, the body pulls it from the bones, thus making them weak. Foods like celery replenish the skeletal needs of the body

 

Avocadoestarget the health and function of the womb and cervix of the female—they look just like these organs. Avocadoes help women balance hormones, shed unwanted birth weight, and deter cervical cancers. It takes exactly nine months to grow an avocado from blossom to ripened fruit

 

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility

 

Slice a Mushroom in half and it resembles a human ear. Mushrooms have been found to improve hearing, as mushrooms are one of the few foods that contain vitamin D. This particular vitamin is important for healthy bones, even the tiny ones in the ear that transmit sound to the brain

 

Our lungs are made up of branches of ever-smaller airways that finish up with tiny bunches of tissue called alveoli. These structures, which resemble bunches of Grapes, allow oxygen to pass from the lungs to the blood stream. A diet high in fresh fruit, such as grapes, has been shown to reduce the risk of lung cancer and emphysema. Grape seeds also contain a chemical called proanthocyanidin, which appears to reduce the severity of asthma triggered by allergy

 

Ginger, commonly sold in supermarkets, often looks just like the stomach. So its interesting that one of its biggest benefits is aiding digestion. The Chinese have been using it for over 2,000 years to calm the stomach and cure nausea, while it is also a popular remedy for motion sickness

 

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics. He said he's healed people of diabeties merely by eating sweet potatoes and fruit and walking every day for two weeks (I think that was the time frame).

 

Olives assist the health and function of the ovaries

 

Tomatoes (and red pepper) have four chambers, like the heart, so they aid heart problems.

 

Oranges help the mammary glands within the breasts and help fight breast cancer.

 

Onions (and garlic) resemble skin cells and contain quercetin. Studies have shown when treated with a combination of quercetin and ultrasound at 20 kHz for 1-minute duration, skin and prostate cancers show a 90% mortality within 48 hours with no visible mortality of normal cells.

Apples and Blueberries deal with the whole body (imagine the head and outstretched arms and legs making the star shape). They help with protecting and healing all the organs and functions.

And so on and so on....those are just my notes on some of those he highlighted.

And Here's a chart for foods by Color

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Grain Nutritional Comparison

*from wholegrainscouncil.org

Food Pairings to Boost Nutrition

Here is a list of foods that can boost nutrition when paired together...

Eggs and Cheese

The vitamin D found in egg yolks makes the calcium in dairy more available to your body — important not only for bones, but for heart health as well.

Rosemary and Steak

Marinate your steak with rosemary before cooking: The herb is rich in antioxidants such as rosmarinic acid and carnosic acid that help neutralize carcinogenic compounds known as heterocyclic amines (HCAs) that form when steak reaches a temperature of 325 degrees Fahrenheit or higher.

Tomatoes and Olive Oil

Cancer- and heart disease-fighting compounds called carotenoids (the most well known of which is lycopene) are found in abundance in tomatoes. They’re fat-soluble and, as such, they’re more available to your body when you eat them with fats such as olive oil or mozzarella cheese.

Garlic and Fish

Both of these foods fight inflammation and disease, but together they’re even more powerful. Research has shown that a combination of garlic and fish lowers LDL (bad) cholesterol more effectively than eating the foods on their own.

Raspberries and Chocolate

Scientists have discovered that when raspberries and chocolate are paired together, their disease-fighting flavonoids (quercetin in raspberries and catechin in chocolate) are even more effective at thinning the blood and improving heart health.

Turmeric and Black Pepper

The spice turmeric has anti-inflammatory properties — it’s being studied for its potential to fight cancer, improve liver function, lower cholesterol and stave off Alzheimer’s disease. When you combine it with black pepper, your body absorbs a thousand times more curcumin (turmeric’s active ingredient).

Salmon and Red Wine

Plant compounds in grapes known as polyphenols do more than promote good circulation — they also help your body absorb more of the brain-healthy omega-3s in fish.

Oatmeal and Oranges

Phenols (a type of plant compound) in oatmeal and vitamin C in oranges both lower LDL (bad) cholesterol. When eaten together, their ability to improve cholesterol and prevent heart disease is four times greater than what they’re capable of individually.

Lemon and Spinach

The vitamin C in lemons helps your body absorb more of the plant-based iron found in spinach, a mineral that prevents mood swings and promotes happiness.

Vinegar and Sushi Rice

Vinegar decreases rice’s ability to raise blood sugar levels by 20 to 40 percent.

Beet Greens and Chickpeas

Chickpeas are a good source of vitamin B6, which helps your body absorb the magnesium found in beet greens (B6 helps facilitate the transport of magnesium across cell membranes). These nutrients work together in the body to ease the symptoms of PMS and ADHD.

Banana and Yogurt

Bananas contain inulin, which research indicates fuels the growth of yogurt’s healthy bacteria (which helps regulate digestion and boost immunity).

Apples and Cranberries

These Thanksgiving staples are rich in a wide variety of antioxidants such as quercetin and anthocyanidins. Research shows that when you eat these foods together, their antioxidant activity is significantly higher than if you eat them separately.

Chicken contains zinc, which is what your body needs to efficiently metabolize the beta-carotene in carrots into vitamin A, a nutrient you need for healthy skin, strong eyes and a robust immune system.

Fish and Broccoli

Fish contains the mineral selenium, and broccoli is rich in a disease-fighting compound known as sulforaphane. Research shows that selenium and sulforaphane together are 13 times more effective at slowing cancer cell growth than when eaten alone.

Whole-Grain Bread and Peanut Butter

Together, these two foods contain all nine of the essential amino acids that your body needs to build bones, muscles and hormones.

Broccoli and Pine Nuts

The vitamin C in broccoli helps keep the vitamin E in pine nuts active and potent.

Blueberries and Walnuts

Blueberries contain phytochemicals known as anthocyanins that protect the brain from oxidative damage, and walnuts are a rich source of omega-3s that make you smarter. Research has shown that these compounds are even more powerful at sharpening memory and improving communication between brain cells when they work together.

Garlic and Onions

The organosulfur compounds in garlic and onions are more powerful in combination than solo. Together, they help remove plaque from arteries and keep blood vessels flexible and healthy.

Read more: http://www.motherearthnews.com/natural-health/food-pairings-ze0z1203zhir.aspx?page=2#ixzz24l9Xy5F3

Vitamins 101 Guide

Whole Food: Chlorophyll (supplement)

Being anemic, especially when pregnant, I was having a hard time breathing and was a little low on energy--which doesn't work for the life I like to live. So I asked my midwife what to take. She gave me a list of high iron foods and some other things, but I saw cholorphyll on the list and asked about it. I was especially wondering because I'd had a friend mention it to me the week before, but I'd never heard of it before (except in high school science about plants).

Basically cholorophyll is responsible for the green color in plants and converts the sun light into energy for the plant--like plasma for humans. It is rich in calcium, magnesium, manganese, phosphorous, selenium, zinc and potassium and also contains vitamins A, C and E. And, the best part...it is a whole food! Not a man made chemical pill or anything (which many people have told me iron supplements don't full absorb, so I didn't like taking them.

In summary, liquid chlorophyll purifies the blood and removes toxins from the digestive system.
When ingested, chlorophyll helps to do the job of hemoglobin in rebuilding and replenishing our red blood cells, boosting our energy and increasing our wellbeing almost instantly. Hence why it's great for anemics--low iron.


Chlorophyll Benefits

• Anti Carcinogenic: Chlorophyll blocks the metabolism in the body of harmful chemicals known as procarcinogens that damage DNA.
• Antioxidant & Anti-inflammatory: contains high levels of vitamins A, C and E, and is has antioxidants and can help reduce inflammation.
• Chelation of Heavy Metals: has the ability to bind to and remove toxic heavy metals such as mercury making it an extremely powerful healer.
• Antiseptic: while chlorophyll doesn’t actually have antiseptic properties of its own, it, quite remarkably, DOES have the ability to aid our body’s tissue in destroying germs. By strengthening tissue, it increases the disease resistance of cells and, at the same time, prevents the growth of bacteria!
• Treats Bad Breath: Firstly, as a deodoriser, it will eliminate odours in the mouth and throat, but secondly (and more importantly) it promotes a healthy digestive tract – which is the primary reason for bad breath.
• Rapid Delivery of Magnesium: this has a highly alkalising effect on the body and helps to deliver much needed oxygen to cells and tissues.
• Contains vitamin K, C, folic acid, iron, calcium, protein: which are all also essential in building and repairing red blood cells and boosting our immune system.

I've been taking it for a month now and it sure has helped with my breathing, so I imagine my red blood cell count is both higher and of better quality. And it's nice to know my body is detoxing at the same time! And, there are no noted side effects or problems...and that's assuming you're not just drinking tons of it straight all the time--within reason. A spoonful a day is good.

I just take 1 T of liquid cholophyll a day in a glass of water--natural mint flavored. It tastes like cold mint tea, but extra "green" tasting. And I plan to regularly keep it up, since I know my body needs it and it's again a WHOLE FOOD! Can't beat that!

I bought a big bottle for $12 in the natural foods isle that has healthy supplements and probiotic stuff. And it will last a long time. (I've actually tried three brands now and some were disgusting. I like the one by Nature's Way, not by World Organic or Nature's Sunshine)

Calcium Depleting Foods!

The following 7 foods are considered “Calcium Robbers” and keep us from absorbing the mineral, calcium; Citrus, Flour, Sugar, Salt, Yeast, Vinegar, and Dairy.  People with any type of Arthritis, Low Bone Density, or Osteoporosis should especially avoid these particular foods.

Of course staying away from ALL of these things is almost impossible, but by limiting many of them, your body will limit the amount of calcium lost on a daily basis.  I have severe osteoarthritis in my jaw joints and have some experience trying to limit these foods from my diet.  Here are some suggestions that have helped heal my body and get me back on the road to better health. 

1.      Citrus- tomatos are very acidic, so try cutting those and citrus fruits from your diet and instead, try eating more berries with higher antioxidant levels.

2.      Flour- Instead of WHITE REFINED FLOUR, try grinding your own grains and using them to make your own breads, muffins, pancakes, etc.  (click on the GRAINS tab to learn more about how to prepare them correctly.)

3.    Sugar- Excess sugar not only inhibits calcium absorption but promotes excess bacteria and candida in the body.  So, eat only unrefined or minimally processed sweeteners such as Rapadura, Raw Honey, Pure Maple Syrup, Molasses, etc. instead of white refined sugar if you have to sweeten things.  Experts on the subject recommend consuming celery, lettuce and chlorophyll, plants rich in silicon (a natural fiber), to help to diffuse buildup of yeast in the body and encourage calcium absorption. Sugar, already shown to be a major contributor to diabetes, also depletes phosphorus, another mineral important in facilitating the absorption of calcium.

4.    Salt- use only Sea Salt and preferably Celtic Sea Salt and go sparingly because a little goes a long way.  Excess sodium in our diet leads to excretion of calcium in the urine.

5.    Yeast- there are many quick breads that use other ingredients such as lecithin or baking soda and baking powder so try eating those instead. 

6.    Vinegar- unfiltered Apple Cider Vinegar is a better choice if you have to use any vinegar, but use distilled and other vinegars sparingly.

7.    Dairy- I love cheese, but I try to get Tillamook cheese because they don’t have any growth hormones in it.  I also love milk, but when possible I get RAW MILK (best if from 100% pasture-fed cows) which helps you absorb and utilize the calcium.

DO NOT FEEL OVERWHELMED!  So much information at one time can often make people feel a little stressed and can hurt attempts to make changes in life.  Remember, take one step at a time! 
At least by keeping these seven foods to a minimum, you will do your body a world of good and perhaps later down the road you’ll feel your body beginning to heal itself.  Enjoy eating healthy!