August 2018 - Journey With Healthy Me

Miraculous Raw Honey

There are so many reasons to appreciate this golden wild food. Anthony William, author of Life Changing Foods, calls raw, unprocessed honey “nothing less than a miracle from God and the earth”.

Let’s put to rest the main concern about people have about consuming honey: it’s not sugar. Don’t confuse the natural sweetness of this nectar with processed sugar or high fructose corn syrup. The fructose and glucose in honey is good for us. It is full of thousands of phytochemical compounds, including pathogen killers and protectors against radiation damage and cancer. In fact, raw honey can shut down the cancerous growth process in tumors.

Honey is highly absorbable and its B12 coenzymes make it a powerful brain food. Plus raw honey repairs DNA and it is extremely high in minerals such as calcium, potassium, zinc, selenium, phosphorus, chromium, molybdenum and manganese. Its anti inflammatory properties inhibit pathogens from procreating and releasing toxins that further elevate inflammation.

Our immune systems are constantly bombarded by the microorganisms that we encounter. Raw honey, one of the most adaptogenic foods in existence, supports the immune system so it can combat those microorganisms. When we are dealing with a weakened immune system and infectious diseases such as colds, flus and stomach bugs, or food poisoning, raw honey helps strengthen the body’s defense systems.

We can bring more raw honey into our lives to help with these conditions: sinus and ear infections, diabetes, hypoglycemia, allergies, staph infections, MRSA, SIBO, infertility, insomnia, adrenal fatigue, colds, cancers, Alzheimer’s, dementia, memory issues, autoimmune disorders, respiratory infections, bronchitis, joint pain, headaches, stomachaches and dry skin. (Info from Life Changing Foods)

This is how I have brought more honey into my life. I purchase raw organic honey locally. It’s important to purchase honey from local bee keepers because the bees collect pollen from area flowers and plants, including the ones we can have allergic reactions to.

During allergy season, spring and late fall for me, I take a spoonful of raw honey daily, along with an Ester C vitamin and a spoonful of sugar free elderberry syrup, to prevent allergic reactions. I have not had allergy symptoms in two years, and I formerly suffered from severe seasonal allergies.

I add raw honey to a bowl of berries for a special treat and use it in place of sugar in recipes such as curries and sauces. Raw honey is great in turmeric milk, made with unsweetened almond coconut milk, and can be added to herbal teas or lemon water for an extra boost to the immune system. Drizzle it over frozen banana ice cream or chopped apples.

And I add 1/4 teaspoon of raw honey to the face serum that I make, because it is wonderfully restorative to the skin. It also is beneficial for healing small wounds and abrasions and helps to heal scars.

I used to laugh at Winnie the Pooh and his obsession with eating honey. Now I realize that silly old bear was on to something amazing.

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Oil Free Basil Pesto

One of the foods that I enjoyed in Italy last year was gluten free pasta with fresh basil pesto. Oh my, that dish quickly became a favorite meal. I’ve tried different plant based packaged pesto mixes in the past year, and while they were good, they couldn’t beat freshly made.

This summer, I grew more basil in my herb garden than I usually do, with the intention of making my own pesto. The plants are big enough and full enough now to snip leaves. After missing lunch today, I created my own fresh oil free basil pesto, for a meal that fell in between lunch and dinner. Lunner? Dinch?

Here’s the recipe I adapted:

Oil Free Basil Pesto

1 cup fresh basil leaves, packed

1/2 ripe avocado

2 garlic cloves, minced

1/4 cup cashews

1/2 teaspoon sea salt

3 tablespoons water

Blend basil leaves, avocado, garlic, cashews, and sea salt in food processor or high speed blender, until well combined. Add water a tablespoon at a time, until pesto is smooth and creamy. Serve over pasta or zucchini noodles. Garnish with cherry tomatoes.

I loved snipping basil from the garden for this recipe. This aromatic herb releases its scent whenever you touch the plant and I inhaled deeply as I gathered leaves.

The recipe was extremely easy to prepare. However, I had trouble getting the pesto smooth enough. The blades of my Ninja blender pushed the mixture to the sides and didn’t blend it well enough.

In hindsight, the pesto might have blended better if I had added more water. I was concerned with making it too thin. The other solution is to double the recipe next time so that the blades of my blender have more to bite into.

The result was a rather chunky oil free basil pesto. I prepared raw zucchini noodles with my spiralizer and topped them with my fresh basil pesto and cherry tomatoes from my veggie garden.

My pesto wasn’t the prettiest, in appearance. However, it tasted wonderful. The freshness of the basil was evident and I savored every bite. I have lots of basil growing in the garden. I’ll practice until I perfect fresh oil free basil pesto.

Lemongrass Benefits

Lemongrass is an aromatic herb in the grass family. Originally native to India, today this plant can be found in gardens around the world. This coarse grass, which grows to a height of three feet, is a perennial in tropical areas. In less warm climates it must be planted annually. The herb has been used medicinally for centuries, and for good reason. Lemongrass has many health benefits.

Lemongrass is full of essential nutrients including vitamins A, B1, B2, B3, B5, B6, and C. It’s also high in minerals such as potassium, calcium, magnesium, phosphorous, manganese, copper, zinc and iron, which are all required for the healthy functioning of the human body.

The herb contains antioxidants, flavonoids and phenolic compounds. The main component of lemongrass is lemonal or citral, which supplies anti-fungal and anti-microbial qualities, while also providing its distinctive lemony smell.

The health benefits of lemongrass include lowering cholesterol, detoxing the kidneys and liver, reducing uric acid, supporting the digestive system and inhibiting the growth of cancer cells.

Lemongrass also inhibits the formation of biofilm (bacteria that sticks together and then adheres to other surfaces) throughout the body, helps to heal gastric ulcers, and stimulates bowel function. Its antibacterial properties fight against pathogens such as H. pylori and E. coli in the digestive tract.

This herb calms muscles and nerves, helping the body to relax into sleep while increasing the duration of sleep. It helps to heal coughs and colds, lowers fevers, and reduces aches and pains including headaches, migraines, backaches, muscle spasms and cramps.

Lemongrass stimulates the brain and helps combat convulsions, nervousness, vertigo, and neurological disorders such as Alzheimer’s and Parkinson’s. It boosts the immune system, helps in strengthening skin tissue, protects cells from free radicals, cleanses the spleen, and stimulates the regeneration of cells.

Finally, lemongrass treats edema, helping the body eliminate excess fluid by cleansing lymphatic congestion.

Lemongrass is extremely easy to grow in the garden or in containers. I add a plant or two every spring to my herb garden and snip the ends of the grass blades to brew lemongrass tea. The herb may be purchased dried as well. Lemongrass can also be added to soups and sauces. I found a cilantro lemongrass dressing recipe that I am excited to try.

The flavor of lemongrass is very similar to lemon balm, and both make a refreshing hot or cold drink. Lemongrass tea is included in my rotation of herbal teas. Although I enjoy it as an afternoon tea, it is especially soothing in the evening before bedtime.

I am, in fact, enjoying a freshly brewed cup of lemongrass tea as I write this post. I know it is already sending healing benefits through my body.

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Reasons to Eat More Plums

This sweet and juicy fruit is plentiful this time of year. Perhaps because of its colors, ranging from yellow to red to deep purple, seeing piles of plums at the market reminds me that fall is approaching. Beyond being beautiful to look at, this fruit is packed with nutrients. Discover the healthy reasons to eat more plums.

Powerhouse Plums

Plums are an excellent source of vitamins A, B6, C and K. They are rich in copper, magnesium, iron, manganese, phosphorus and potassium. The magnesium in plums works as a natural tranquilizer, soothing nerves and helping to reinstate natural REM sleep. They are also high in antioxidants that protect the body from cell damaging free radicals.

The fruit not only contains iron, they help the body to absorb iron, a requirement for the production of blood cells. Eating plums improves the circulation of blood.

Reasons to Eat More Plums

The benefits from eating more plums include improved vision, radiant skin, regulated digestive tract, protection from age related neurodegenerative disorders, healthy brain function, reduced inflammation, resistance against colds and infections, and improved metabolism.

The fruit is beneficial for a healthy pregnancy, boosts immune, heart and bone health, helpful for gastritis, irritable bowel syndrome and constipation, and they are excellent for those suffering with autoimmune disorders such as COPD, rheumatoid arthritis, fibromyalgia, Raynaud’s, cardiopathy, lupus, vertigo and colitis. (Info from Anthony William. Check out his website medicalmedium.com)

Eat plums when the fruit is soft and very ripe for the best flavor. They can be enjoyed raw or added to salads, smoothies and juices. Just make sure to indulge in them often, for optimal health benefits.

Healthy Wacky Cupcakes

Yesterday was one of those unique holidays, that people don’t know about. Cupcake Day is celebrated the third Monday of August each year. I sometimes enjoy participating in these celebrations although I initially passed this one up since traditional sweets are on my “no” list.

I felt like being creative in the kitchen however, and inspired by the egg free wacky cake my mom made when I was a child, I adapted a recipe to create my own version of healthy wacky cupcakes.

Healthy Wacky Cupcake Recipe

This simple cupcake recipe comes together in minutes.

Wacky Chocolate Cupcakes

1 1/2 cups gluten free flour (I used gluten free oat flour)

1 cup coconut sugar

1/2 teaspoon sea salt

1 teaspoon baking soda

1/4 cup unsweetened cocoa powder

1/4 cup + 2 tablespoons light olive oil

1 teaspoon vanilla

1 tablespoon apple cider vinegar

1 cup cold water

Preheat oven to 350 degrees. Drop 12 cupcake papers into a cupcake baking pan.

Mix gluten free flour, coconut sugar, salt, baking soda and cocoa powder in a large bowl, stirring until well combined. Make three wells in the dry mixture. Add olive oil to one well, apple cider vinegar to another, and vanilla to the third. Pour cold water over the top of everything. Using a wooden spoon or a spatula, hand mix batter until mixture is smooth and slightly bubbly.

Immediately pour batter into cupcake papers, dividing evenly among the 12 compartments. Bake 20-25 minutes, or until toothpick inserted in cupcake comes out clean. Top with whipped coconut cream, unsweetened dried fruit, fresh fruit or nuts.

Visually the batter reminded me so much of Mom’s wacky cake. I sampled it by swiping a finger along the edge of the bowl, and it tasted like her cake. The kitchen smelled wonderful as the cupcakes baked while I cleaned up. I ended up baking my cupcakes for 24 minutes.

Refined sugar is not on my diet. Coconut sugar, which resembles unrefined brown sugar, or pure maple syrup or raw honey are the only sweeteners I use. So no frosting allowed for these wacky cupcakes. Instead, I topped my mini cakes with unsweetened shredded coconut and wild blueberries, thawed.

Taste Test

After the cakes cooled and the wild blueberries thawed it was time to sample the wacky cupcakes. They smelled wonderful but how would they taste?

These little treasures were perfect…tender, full of chocolate flavor, and not too sweet. The shredded coconut and wild blueberries made an excellent topping. Next time I create these I want to try making my own whipped coconut cream for a topping.

I could not have wished for a better way to celebrate Cupcake Day, in my own way. Healthy Wacky Cupcakes made a great special treat!

Health Benefits of Vitamin B Complex

I’ve shared about the importance of supplementing the diet with vitamin B12. There is actually a group of B vitamins that are extremely beneficial as well, collectively known as B complex. Today’s Sunday Supplement post shares the health benefits of vitamin B complex.

What is Vitamin B Complex?

Vitamin B Complex is the grouping of the B vitamins that includes B1-Thiamine, B2-Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6-Pyridoxine, B7-Biotin and B9-Folic Acid.

B12 is part of this group also. It is such a crucial vitamin that I’ve separated it out. Read about the benefits of B12.

The B vitamins are crucial for the proper functioning of almost every process that occurs in the body. They are critical for metabolism, the nervous system, vital organs, eyes, muscles, skin and hair.

Our body uses different food sources like carbohydrates, fats and proteins for fuel. Vitamin B complex helps the body utilize that fuel. They play a major role in the activities of enzymes and proteins that regulate chemical reactions in the body, which are important for turning food into energy.

Our body, however, has a limited capacity for storing B vitamins so supplementation or consumption of foods high in the B vitamins is necessary for the proper functioning of the body processes.

Meet the B Vitamins

B1 (Thiamine): B1 supports healthy energy levels. Thiamine helps to convert glucose into energy and has a major role in nerve functions. It boosts memory, helps to prevent Alzheimer’s and slows the aging process. Sesame seeds, legumes, peas, watermelon, apricots, spinach, sunflower seeds and nuts contain high amounts of thiamine.

B2 (Riboflavin): B2 supports a healthy metabolism. Riboflavin is involved in energy production and helps to improve vision. It also improves skin health, helps regulate thyroid activity, strengthens the immune system, supports healthy fetal development and promotes the formation of red blood cells. Green leafy vegetables, tomatoes, squash, spinach , broccoli, raspberries, Brussels sprouts and cabbage contain the highest amounts of riboflavin.

B3 (Niacin): B3 supports healthy energy from consumed foods. This B vitamin is one of the best for the skin. It can help to improve the condition of the skin by treating rosacea, acne, eczema, dermatitis, hyper pigmentation, sun-damaged, aging and dry skin. Niacin helps to covert carbohydrates and fats into energy. It helps in maintaining the skin and aids in the functions of the digestive and nervous systems and also lowers blood pressure. Good sources of Niacin are nuts, mushrooms, legumes, lentils, avocados, tomatoes, dates, asparagus, Swiss chard, sweet potatoes and spinach.

B5 (Pantothenic Acid): B5 helps support energy from foods. Pantothenic acid is needed to mobilize carbohydrate, protein, and fats and helps to produce red blood cells and steroidal hormones. It boosts the immune system and brain performance, helps to decrease stress and supports heart health and the adrenals. Pantothenic acid is found in a variety of foods such as mushrooms, peas, cauliflower, broccoli, avocado, Swiss card, legumes and peanuts.

B6 (Pyridoxine): B6 helps metabolize a number of nutrients to create energy. Pyridoxine is needed for protein and carbohydrate metabolism along with the formation of red blood cells and certain brain chemicals. It aids in the development of the brain, maintains steroidal hormone activity, prevents heart and kidney disease and boosts the immune system. Legumes, nuts, sunflower seeds, peppers, cabbage and fruits such as bananas and cantaloupe have high levels of Pyridoxine.

B7 (Biotin): B7 supports a healthy metabolism. Biotin is also needed for energy metabolism along with amino acid, fat and glycogen synthesis. It helps to maintain blood sugar levels, ensures that the heart functions properly and aids muscle growth. Cauliflower, peanuts, peas, cabbage, bananas, apples and plums contain pantothenic acid in high amounts.

B9 (Folic Acid): The body can’t produce folic acid on its own, but it’s needed for energy and more. Folate is needed to form red blood cells which carry oxygen around to the different organs in the body. B9 reduces the risk for strokes, helps to prevent cancer and heart disease, eases anxiety and depression, builds and repairs skin cells and promotes the growth of muscle tissue. It is essential for the proper development of the fetal nervous system. Pregnant women need a high amount of Folate in their diet to help prevent the risk of neural defects in babies. Good sources of B9 are green leafy vegetables, legumes, lentils, seeds, broccoli, cauliflower, spinach, Romaine lettuce, papaya and citrus fruits.

Recommended Dosage

It is recommended that adults take 50 – 100 mg a day of the Bs, except for Folic Acid, which should be 400 mcg. I take a veggie based supplement that has that exact dosage in a capsule. I also endeavor to include vitamin B rich foods daily. In the fight against viruses such as Epstein Barr, and for optimal health and well being, these vitamins are my essential allies!

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Health Benefits of Coconut

I’ve been aware of the benefits of coconut for some time, primarily through the use of coconut oil. I use coconut oil as a base for skin and hair care products that I make myself. In fact, I just made a batch of my skin serum today, that I’ve been using for years on my face, neck, chest and hands. Find my recipe HERE.

I’ve only recently discovered coconut water…yum…and the extraordinary healing powers found within this wild food.

In his book Life Changing Foods, Anthony William shares that the coconut enhances the power of everything it touches. When combined with any healing food, coconut supercharges it. For example, if coconut water is added to a smoothie that contains parsley, it increases parsley’s ability to remove unproductive acids from the body by 50% and dramatically improves the effects of parsley’s trace minerals.

When coconut meat is added to a salad, it enhances everything else in the salad…cucumbers, tomatoes, spinach…and their healing properties. Coconut drives a food to fulfill its highest purpose as it nourishes the body.

Coconut water provides important glucose and crucial mineral salts, including potassium and sodium, to the bloodstream. This is a fundamental component of neurotransmitter production. Without these chemicals we don’t sleep well and can experience insomnia, neurological sleep apnea and other sleep disturbances. To avoid these issues, drink coconut water.

Coconut water’s trace minerals and electrolytes nourish reproductive tissue. It also helps people with hypoglycemia, diabetes and blood disorders. Coconut water is crucial for those with over or under active adrenals as well as brain and neurological disorders. It benefits people with Alzheimer’s, Parkinson’s and other forms of dementia. And it prevents the onset of seizures and supports eye conditions.

Consume coconut water that is clear or very slightly tinged with pink, and avoid any that contain citric acid, natural flavors, or any kind of sweeteners.

Coconut meat and the oil derived from it is antipathogenic, antibacterial, antiviral and full of antioxidant properties. As coconut moves into the intestinal tract it kills off pathogens. Plus it helps to break loose fats and push them out of the body.

I occasionally use unsweetened shredded coconut in salads or to make a healthy sugar free treat. I keep cans of unsweetened coconut milk on hand, for recipes such as madras curried lentils and sauces. Coconut oil is great to cook with, however my favorite use for the oil is to create chemical free products. My strong intention is to increase the amount of coconut water that I drink and continue reaping the benefits that this power food offers.

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3 Ingredient Chocolate Cookies

I’m always on the lookout for healthy treats. It’s not easy because I have tough criteria. The snack can’t contain gluten, refined sugar, eggs or dairy products. Thankfully, such recipes do exist. For Try This Tuesday, I tried out a quick and recipe for 3 ingredient chocolate cookies.

This recipe comes from Listotic. Check out her website HERE

3 Ingredient Chocolate Cookies

2 large very ripe bananas

1 cup quick rolled oats, gluten free

2 tablespoons unsweetened cacao powder

Preheat oven to 350 degrees. Mash bananas in a bowl. Add oats and cacao powder and stir until cookie dough like consistency is reached. Depending on size of the bananas, you may need less oats. Start with 3/4 of a cup and add more to make a dough that holds its shape. Optional: add in a handful of unsweetened coconut flakes, dark chocolate chips sweetened with stevia, dried fruit or nuts.

Drop by spoonfuls on cookie sheet lined with parchment paper. Use fingers or a fork to mash down dough, forming a cookie shape. Bake 10 – 12 minutes. Enjoy warm from the oven. Makes 12 – 15 cookies.

These were so easy to make and turned out well! The cookies hold their shape during baking and have a wonderful texture and chocolate flavor without being too sweet. I like how versatile the recipe is. I added a handful of unsweetened coconut flakes to this batch. I’ll try adding nuts or dark chocolate chips sweetened with stevia next time.

I sampled two warm, fresh from the oven cookies with my afternoon tea. This is what I love, hot tea made from herbs plucked from my garden, and light, wholesome snacks that contribute to health, rather than complicate it. I’ll be experimenting with different versions of this basic recipe!

Chamomile Benefits

I have associated chamomile with relaxation and a good night’s sleep. The dried flower from this healing herb makes a soothing and delicious hot tea. However chamomile, used medicinally since ancient times, has many healing benefits beyond creating drowsiness.

Chamomile is a member of the aster family. Two types of chamomile are commonly used for their healing benefits, the German and Roman varieties. Chamomile tea is beneficial as a sleep aid which is especially helpful for those who suffer with insomnia, sleep disturbances, a racing mind, or high anxiety and stress. However, chamomile also has other significant healing properties such as the ability to soothe a disturbed digestive system by easing flatulence, stomach aches, ulcers, and cramping, and by aiding in overall digestion and elimination.

The herb also helps to relieve bronchial and sinus congestion, calm anxiety and panic attacks, decrease menstrual cramping, ease muscle spasms, lower blood sugar, fight cancer and reduce migraine pain. Chamomile tea’s anti-inflammatory properties make it beneficial for reducing swelling associated with arthritis, fibromyalgia, and other auto-immune diseases. Chamomile tea cleanses the liver and kidneys by stimulating them to purge out toxins and eliminate them from the system.

Chamomile has anti-bacterial and anti-fungal properties making it especially helpful in fighting against colds, flus, infections, and even Candida. Chamomile tea is excellent for children as it can calm colicky infants and teething babies as well as soothe children that are irritable, cranky, and restless. Its mild flavor is often accepted and enjoyed by children especially when sweetened with honey. As a topical remedy, cooled chamomile tea can be applied to the skin to help soothe rashes, chickenpox, psoriasis, eczema, and burns, including sunburns.

Chamomile tea can also help to relieve eye fatigue and dark circles. Apply a cooled tea bag to the eyes for five minutes at night as a gentle and effective compress. Chamomile and peppermint tea are often used in combination due to their synergistic properties to help the body cleanse, relax, and heal. (Info from the Medical Medium blog. Check it out HERE)

For the first time I am growing German chamomile in my herb garden this summer. My intention is to keep adding healing herbs each year, until I truly do have a complete apothecary garden available for use. Today I snipped fresh chamomile flowers to combine with dried chamomile that I had on hand. I added three teaspoons of the dried herb and a small handful of fresh blossoms to two cups of boiling water and let it steep for 15 minutes. Chamomile has a delicate floral scent and flavor. I don’t add honey. However, I am looking forward to trying out herbal combinations, such as chamomile and mint, chamomile and lavender or chamomile and lemon grass.

On this rainy day, with mild thunderstorms rolling through the area, a cup of hot chamomile tea was the perfect afternoon soother. I included a couple of homemade sugar free, gluten free cookies made from three simple ingredients, to tea time. Watch for that recipe Tuesday.

I’m sipping chamomile tea, nibbling on a cookie, and feeling grateful for the healing benefits that plants provide. This is bliss.

Health Benefits of Sprouts & Microgreens

Sprouts and microgreens are immature versions of the vegetables they would grow into. And like their full sized versions, they are packed with nutrients such as vitamins A and B, minerals, trace minerals, health boosting compounds and phytochemicals. One of the benefits of eating greens in this early stage of development is that the digestion process is a fraction of what it would be otherwise to assimilate their goodness.

Sprouts and microgreens differ only in the way that they are harvested. Sprouts are germinated seeds that are eaten seed, root and shoot. Microgreens are edible immature greens, the tops of the young plants, that are harvested with scissors less than a month after germination.

Both are high in mineral salts that aid neurotransmitter chemical production while supporting the brain. Sprouts and microgreens pull toxic heavy metals from the brain and repair and strengthen neurons, which helps the body to reverse Alzheimer’s, dementia, brain fog and memory loss. These greens are wonderful for skin repair, preventing infection, and halting unwanted cell growth, such as cancer.

Sunflower seed sprouts

Sunflower seed microgreens

Sprouts and microgreens are a great source of elevated biotics that are critical to the body’s production of B12, and their phytochemicals supercharge the body. They are one of the most powerful foods for renewing an exhausted reproductive system. Sprouts and microgreens rebalance and restore hormones such as progesterone, estrogen and testosterone. After giving birth, these greens regenerate hormone production in the adrenal glands, thyroid and endocrine system.

Different sprouts have different properties. Broccoli has a strong flavor and strengthens the digestive system. Radish sprouts purge the liver while red clover sprouts cleanse the lymph and blood. Fenugreek sprouts balance cortisol production and regulate the thyroid while supporting emotions and the endocrine system. And lentil sprouts are high in protein that the body can assimilate easily. Basically, every seed and bean can be sprouted. Sunflower seed sprouts are one of my favorites!

Sprouts and microgreens should be consumed raw, for maximum benefits. Try radish, broccoli, fenugreek, kale and sunflower sprouts or microgreens at lunchtime, to support energy throughout the day. Bean and lentil greens should be eaten at dinnertime because they relax the nervous system.

I’m excited to try growing my own sprouts and microgreens. Sprouting seeds can be purchased online or at health food stores and health conscious grocery stores. I have mason jars that can serve as incubators. I just need to make sprouting lids with cheesecloth or a craft screen. Watch for an upcoming blog post about how easy it is to grow sprouts and microgreens at home!

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