International Hummus Day

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May 13 is International Hummus Day! Established in 2012, this unique holiday celebrates appreciation for this dairy free, gluten free, plant based treat.

Created by Ben Lang, International Hummus Day sets the intention that people from around the world come together to share a meal featuring this dish originally made from chickpeas. We may not be able to gather currently, however we can enjoy hummus from our homes and share favorite recipes with each other.

In fact, hummus is incredible easy to make, using a blender or food processor. And it requires very few ingredients. Check out the eight fun recipes below!

International Hummus Day title meme

Good for You Hummus

Although both Israel and Lebanon claim the origination of hummus, we do know the chickpea dish has been around since the 12th century. And for good reason.

Hummus, which means “chickpea” in Arabic, is not only yummy to eat, it is good for us too. Filled with protein, fiber, potassium, B6, folate, vitamin C, iron and antioxidants, hummus helps to curb hunger cravings, lowers cholesterol and can even reduce the risks of certain types of cancers.

Traditionally made with chickpeas, also known as garbanzo beans, lentils, black beans and avocados make amazing hummus as well.

Try one or all of these simple to prepare recipes.

Easy Classic Hummus

With a food processor, a few pantry staples combine to form this healthy and delicious snack or meal, served up with fresh veggies or gluten free crackers.

Check out the recipe for easy classic hummus from my blog site, and enjoy!

International Hummus Day classic
International Hummus Day – classic

Black Bean Hummus

This hummus recipe from Anthony William features black beans, avocado, cilantro, jalapeño, lime juice, garlic, cumin and coriander. It makes an excellent wholesome meal that provides tons of health benefits. Check out the recipe and benefits for Black Bean Hummus or visit the Medical Medium site.

International Hummus Day black bean
International Hummus Day – black bean

Chipotle Hummus

Spicy Chipotle Hummus, from Hey Nutrition Lady, is oil free and made with tahini, garlic, and spicy chipotle peppers. It’s perfect served as a spread on sandwiches and wraps or with gluten free crackers.

Chipotle hummus
International Hummus Day – chipotle. Photo from Hey Nutrition Lady blog.

Cilantro Jalapeno Hummus

This hummus is spicy as well, thanks to jalapeno peppers, with a kick of lime. Created by Food, Faith, Fitness, Cilantro Jalapeno Hummus does not use the traditional ingredient tahini (a paste made from sesame seeds), making it perfect when you don’t have any on hand!

Cilantro Jalapeno Hummus
International Hummus Day – cilantro jalapeno hummus. Photo from Food Faith Fitness blog.

Everything Bagel Hummus

This simple, creamy hummus, from Choosing Chia, makes the perfect yummy snack. Everything Bagel Hummus features roasted garlic, sesame oil and onion powder for that everything bagel flavor.

Everything Bagel Hummus
International Hummus Day – everything bagel. Photo from Choosing Chia blog.

Dill Pickle Hummus

This fun hummus, created by Bree’s Vegan Life, is tangy with dill and it’s oil free also. Dill Pickle Hummus is a flavorful choice with pita chips, cucumber slices or veggie sticks.

Dill Pickle Hummus
International Hummus Day – dill pickle. Photo from Bree’s Vegan Life blog.

Lentil Hummus

I love protein packed lentils. They are so good for us. This Lentil Hummus, from Elephantastic Vegan, is super easy to make and oil free. It’s great served with veggie sticks or gluten free crackers.

Lentil Hummus
International Hummus Day – lentil. Photo from Elephantastic Vegan blog.

Avocado Hummus

Home. Made. Interest. offers this tasty combination of chickpeas and fresh avocados in Avocado Hummus. This wonderfully flavored dip makes a great lunch or afternoon snack, paired with veggies or non GMO tortilla chips.

Avocado Hummus
International Hummus Day – avocado. Photo from Home. Made. Interest. blog.

International Hummus Day

These recipes can help you get started, trying out a variety of hummus recipes. And of course, you can always purchase hummus at the grocery store. The hummus industry grew from $5 million in 2002, to $725 million annually in 2016. That’s an amazing jump and an indication that people love this healthy treat.

Which recipe do you want to try first? Please visit these wonderful websites and then let me know…what’s your favorite hummus? And if you have a hummus recipe to share, send it to me! I love passing on healthy plant based recipes.

International Hummus Day sesame seed
International Hummus Day – sesame seed

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Five Ways to Boost Respiratory Health

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With all that’s going on in the world, one thing we’ve learned is the importance of health. We can protect ourselves from respiratory viruses in two crucial ways, lessening the risk of getting sick: create a strong immune system and boost respiratory health.

Check out this post for ways to strengthen the immune system.

In this post, learn five ways to boost respiratory health.

Five Ways to Boost Respiratory Health title meme

What Happens in the Lungs

When a respiratory virus enters the body, it first attacks mucus membranes and then moves to the lungs. The body reacts, creating inflammation in the lungs to combat the invader. Inflammation makes it more difficult for the lungs to oxygenate blood and push carbon dioxide out, leaving the person gasping for air. Health can quickly deteriorate as infection sets in.

To give the body and lungs the best defense possible, against bacterial and viral invasions, adopt these strategies.

Don’t Smoke or Vape

Smoking and vaping brings a foreign substance into the lungs, irritating them and setting off inflammation. Ultimately, smoking destroys lung tissue, decreasing the amount of oxygen the blood carries throughout the body. Plus, smoking suppresses the immune system. Breathing second hand smoke is just as harmful to the lungs. Avoid it too.

Five Ways to Boost Respiratory Health no smoking
Five ways to boost respiratory health – no smoking

Exercise

Thirty minutes a day moving the body improves respiratory health. Exercising causes us to take deeper breaths which expand the lung’s air sacks. Walking, aerobics, dancing, swimming, biking and gardening all increase respiration. Additionally exercise decreases inflammation in the lungs and throughout the body.

Try these specific breathing exercises to further benefit the lungs.

Breathe in slowly through the nose, to a count of five. Hold breath for three seconds, then breathe out through the mouth, pushing all the air out of the lungs. Repeat several times.

Breathe in slowly through the mouth, filling the lungs. Then push the air out through pursed lips, like you are trying to blow up a balloon. Empty the lungs. Repeat several times.

Five Ways to Boost Respiratory Health yoga
Five ways to boost respiratory health – exercise such as yoga

Eat Foods High in Antioxidants

Foods rich in vitamin C and antioxidants improve respiratory health. Add the following to your diet regularly:

  • red bell peppers
  • papaya
  • kiwi
  • leafy greens
  • cabbage
  • Brussels sprouts and broccoli
  • apples
  • pears
  • berries
  • walnuts
  • aromatic herbs such as sage, thyme, rosemary and oregano
  • nettle leaf
  • sweet potatoes
  • raw organic honey
  • walnuts
  • cayenne pepper
  • ginger
  • turmeric
  • garlic
Five Ways to Boost Respiratory Health berries
Five ways to boost respiratory health – berries

Reduce Excess Mucus

Mucus is an important part of the body’s defense against invaders. It helps to trap allergens, bacteria and viruses. However, when the body produces too much mucus, it becomes a breeding ground, ramping up the reproduction of bacteria and viruses. Plus excessive mucus clogs the nose and airways, restricting airflow.

To help eliminate excess mucus, reduce or eliminate dairy and wheat products. Both can increase mucus production. And increase spicy foods. They thin mucus, which makes it easier to cough out.

Try a saline spray or rinse in the nose, to thin mucus and wash away allergens.

Clear airways with the steam from a hot shower.

And stay hydrated. Drinking plenty of water thins out mucus as well.

Five Ways to Boost Respiratory Health hydrate
Five ways to boost respiratory health – stay hydrated

Avoid Allergens and Pollutants

Allergens and pollutants clog the nose by increasing mucus production. Avoid being outside on days with a high pollen count or heavy air pollution.

Indoors control dust, wash bedding frequently and change filters on the air conditioner often.

And, eat a nutritious diet high in fruits and vegetables to avoid seasonal allergies, naturally. Such a diet strengthens the immune system which helps to alleviate allergy symptoms. Check out a list of inflammation reducing foods HERE.

Additionally, avoid the following foods, as they create inflammation in the body and weaken the immune system:

  • eggs
  • gluten
  • canola oil
  • GMO soy
  • GMO corn
  • dairy products
  • MSG
Five Ways to Boost Respiratory Health allergies
Five ways to boost respiratory health – avoid allergens

Journey Toward Health

The world continues to shift, daily. We have no control over many events occurring and situations unfolding. However, we can control what we eat, how much we move our bodies, how we care for ourselves and the perspectives we have.

A stronger, healthier body decreases the risk for illnesses and diseases and increases vitality and well being. No matter your age, it’s not too late to reclaim health and live a better life. Let’s journey toward health, together.

Five Ways to Boost Respiratory Health

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Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

12 Amazing Uses for Witch Hazel

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I’ve known about witch hazel since childhood. I remember that my mother and grandmother always had a bottle of it on hand, for everything from cleaning our faces to soothing a scrape. Recently the many benefits of this astringent came back into my awareness.

Here are 12 amazing uses for witch hazel.

12 Amazing Uses for Witch Hazel title meme

What is Witch Hazel?

This versatile plant, technically a shrub, creates bright orange or yellow flowers. It is native to North America. The bark and leaves are used medicinally to treat a variety of skin ailments. Witch hazel contains tannins, a natural compound with astringent properties. It is also antibacterial and anti-inflammatory.

Native Americans used this plant for thousands of years for various purposes, including soothing skin conditions, easing sore muscles and healing irritated digestive systems.

12 Amazing Uses for Witch Hazel

Reduces Under Eye Puffiness

Using a cotton ball or square soaked with witch hazel, carefully dab the under eye area to soothe and ease puffiness and reduce the appearance of dark circles. Avoid getting witch hazel in the eyes.

Treats Swimmers Ear

Swimmer’s ear is a bacterial infection caused by water remaining in the ear after swimming. Add a few drops of witch hazel to the affected ear to dry up infection, clear away excess oil and remove debris or earwax.

Soothes Sunburn

Mix witch hazel with pure aloe vera gel. Smooth gently over skin to cool and soothe a sunburn and help prevent peeling.

12 Amazing Uses for Witch Hazel sunburn
12 amazing uses for witch hazel – sunburn

Safely Removes Ticks

Try using witch hazel on an attached tick. Soak the tick with a few drops of witch hazel. They dislike the taste of this astringent and will loosen their grip, allowing you to safely and easily remove them. Cleanse the bite area well with witch hazel after removing the tick to prevent infection.

Soothes Dry Skin

Even though witch hazel is considered an astringent, is improves dry skin by unclogging pores and restoring healthy oils. Apply witch hazel to dry areas after showering, while skin is still damp. Allow skin to dry naturally for several minutes, then use a moisturizer.

Natural Insect Repellent

Make your own DIY insect repellent using witch hazel. Combine 2 tablespoons witch hazel, 8 drops of lemongrass essential oil and 1 cup of distilled water in a spray bottle. Shake well. Spray on skin and and clothing to repel biting insects. Witch hazel is safe for skin and most fabrics. If in doubt, test first on a small area of the fabric.

This spray also soothes and relieves the itchiness of bug bites and reduces swelling from bee stings.

12 Amazing Uses for Witch Hazel repellent
12 amazing uses for witch hazel – insect repellent

Cleanses and Tones Skin

Soak a cotton ball or square in witch hazel and use as a daily face cleanser and toner. Witch hazel cleanses and tightens pores, without drying the skin. For oily skin, witch hazel helps to reduce excessive oil buildup.

Treats Acne

Witch hazel effectively treats acne by reduces inflammation and eliminating bacteria. Not only does it clear up acne, it helps to improve the appearance of acne scarring while healing the skin.

Apply witch hazel to acne on face, chest or back and allow it to dry.

Make a DIY Hand Sanitizer

Witch hazel’s antibacterial properties make it an excellent choice for a DIY hand sanitizer. Mix together 1 1/2 teaspoons of witch hazel, liquid from one vitamin E capsule (or 1/4 teaspoon of vitamin E oil), 15 drops of tea tree essential oil and 1/2 cup aloe vera gel in a pump or squeeze bottle. Use within two weeks.

This hand sanitizer will not dry out the hands. Rather it helps to keep them moisturized.

12 Amazing Uses for Witch Hazel sanitizer
12 amazing uses for witch hazel – hand sanitizer

Soothes Razor Burn

Use witch hazel after shaving legs, underarms or face to calm skin and prevent itchy, irritated bumps. Witch hazel also helps to prevent ingrown hairs from forming. As a bonus, it stops bleeding from any nicks caused by shaving.

Disinfects Wounds

Witch hazel’s disinfectant and hemostatic properties cleanse wounds and reduce bleeding. And it stings less than alcohol based disinfectants. Soak a cotton square in witch hazel and then apply to minor scrapes and cuts to cleanse the wound, stop bleeding and speed healing. Witch hazel soothes bruises and swellings as well.

Create Your Own DIY Room & Upholstery Spray

To freshen a room and help eliminate odors from carpets or upholstery, combine 2 tablespoons witch hazel, 6 drops lavender or citrus essential oil, 2 teaspoons baking soda and 3 tablespoons water in a small spray bottle. Shake well. Spray into a room or spray lightly on carpets or upholstery to eliminate odors.

12 Amazing Uses for Witch Hazel shrub
12 amazing uses for witch hazel – shrub

Purchasing Witch Hazel

Make sure that you purchase 100% pure witch hazel, with no additives. From my research, the witch hazel pictured below is considered a high quality product. Order by clicking on the photo!

Have you ever used witch hazel? I’ve just ordered a bottle, to add to my natural medicinal stash. If you’ve discovered other uses for amazing witch hazel, I’d love to hear about it.

 

Other Dickinson’s Witch Hazel Products:


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

Earth Day Activities to Practice at Home Every Day

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I’ve carried awareness about protecting the earth, the environment and wildlife from early childhood. However, a remarkable thing happened after I took responsibility for my own health. As my health improved, I naturally focused outward on the health of others. And going farther, my desire for a healthier planet increased as well.

Today is the 50th anniversary of Earth Day, an annual event celebrated world wide on April 22, that supports environmental protection. With the stay home orders and sheltering in place, many Earth Day celebrations cancelled this year.

Here instead are Earth Day activities to to practice at home, not just today but every day. Let’s make every single day about protecting the earth and protecting our futures.

Earth Day Activities to Practice at Home Every Day title meme

The First Earth Day

Senator Gaylord Nelson of Wisconsin launched the first Earth Day April 22, 1970. Growing concerns about the environment, spurred by the alarming impact of pesticides, inspired 20 million Americans to participate in rallies and clean up campaigns across the US.

That first Earth Day birthed the environmental movement. Today Earth Day is celebrated each year by an estimated 1 billion people around the world.

Make Every Day Earth Day

Earth Day Activities to Practice at Home Every Day

Although this year we can’t gather in parks to pick up litter or ride our bicycles together to work, we can still take part in activities that benefit the earth. And because we are at a critical point, in protecting the earth and our resources, I encourage others to practice the following activities daily. Let’s make every day, earth day. Let’s teach ourselves and our children how to lessen our impact on the earth.

Try any of these simple activities.

Recycle

Set up boxes or bins to collect items for recycling, rather than throwing them in the trash. Glass, paper, cardboard, metal containers and plastics are all recyclable. Many cities have a curbside recycling program or at least have a recycling center for dropping items off. Benefits of recycling include less trash going into landfills, less pollution, the conservation of natural resources and energy savings.

Repurpose

While recycling is a wonderful start, repurposing and reusing existing materials is an even more effective way to save energy. Before tossing an item, consider how it might function in a different way. Can it be repaired? Is there another purpose for this item? Get creative. Repurposing is one of my favorite things to do. I love finding new ways to use items, from decorating with them to using them in the garden to fulfilling a practical need with them.

If you can’t find a use for an item, consider donating it to someone who can.

Recycle, Reuse, Repurpose
Earth Day activities to practice at home every day – recycle, reuse, repair, repurpose.

 

Limit Plastic Use

This is an area I’ve focused on the past year. One use plastics that are then tossed are overrunning the earth. They are affecting marine life, clogging waterways and beaches and impacting our health.

Stop using plastic straws. At restaurants I simply return them to the server or lay the paper covered straw aside. At home, drink from glass or metal water bottles, rather than plastic bottles. Use glass storage containers in the kitchen rather than plastic baggies. Shop with reusable bags, and yes, right now disinfect those bags when you return home.

Read this post, for more simple ways to reduce plastic use.

Eat More Fruits and Veggies

One of the greatest negative impacts on the planet comes from livestock farming. It contributes to land and water degradation, biodiversity loss and deforestation. And livestock farming contributes 18% of human produced greenhouse gas emissions worldwide, causing climate change.

Plan more meals around a plant based diet. Have meatless Mondays, eat meatless two or three days a week or eat fruits and veggies only every day until dinner time.

Eat More Fruits and Veggies
Earth Day activities to practice at home every day – eat more fruits and veggies. Try this vegetable noodle soup.

Create a Garden

Even if you can’t participate in tree planting ceremonies this year, you can still contribute by planting at home. Create a veggie garden, plant a flower bed, plant a tree, shrub or bush. Tuck herbs into the ground for culinary and medicinal uses. Creating a garden draws butterflies, bees, birds and small wildlife to your yard, making it a sanctuary for many.

Check out this post on creating a bee and butterfly garden.

Build Houses for Those Visitors

Have fun building bird houses, bug hotels, frog hideouts and spider havens for the critters drawn to your yard. Try this one board bird house. Turn clay flower pots upside down and scatter throughout your garden for spiders to inhabit. Trust me, they are good for your garden. Dig out a shallow hole and cover with a rock, leaving an entrance for frogs and toads to find. And make your own bug hotel by watching this video.

Earth Day Activities to Practice at Home gardening
Earth Day activities to practice at home – gardening.

Shop Sustainable Brands

If you want to get serious about making a difference for the planet, begin shopping sustainable brands. No matter the category, there are amazing companies creating change.

In the US alone, we send 21 billion pounds of clothing waste to landfills EVERY year. Exciting changes are taking place in the fashion industry. Check out these 26 sustainable fashion brands.

Reduce Energy Use

Check out this graphic, for easy ways to cut energy costs at home.

Easy Ways to Save Energy
Earth Day activities to practice at home every day – energy conservation.

Pick Up Litter

Pick up litter in your yard, the alley way, the vacant lot next door. Text your neighbors and encourage a block wide pick up litter party. If you walk at a park or through your neighborhood, while practicing social distancing, pick up litter along the way.

Create a Compost Box

Rather than tossing vegetable scraps, paper, cardboard and fruit peels, compost them. You can create an elaborate composting system or use a simple box. Freeze most vegetable scraps to create DIY vegetable broth. Save potato skins, banana and orange peels, tea leaves, leftover food that’s gone bad, shredded paper and other food scraps in large container that is emptied daily into the compost bin outside.

Add leaves, wood chips, grass clippings, dead plants and deadheaded flowers to the compost too. In time, the result is rich soil for your garden.

Sustainability
Earth Day activities to practice at home every day – sustainability.

Other Earth Day Activities to Practice at Home

Try these ideas as well:

  • watch Our Planet on Netflix
  • do a nature scavenger hunt in your yard
  • share posts about the environment or ecological tips on social media
  • enjoy virtual tours of national parks, botanical gardens, aquariums and museums
  • learn to identify trees, flowers, birds and animals
  • sponsor or “adopt” a wild animal in a refuge
  • stargaze at night
  • take nature photos, in your yard or neighborhood
  • do science experiments with the kids
  • draw and color pictures of plants and flowers, animals and marine life
  • learn new skills such as gardening, sewing, making rag rugs, DIY cleaners, etc.
  • make a terrarium
  • grow a salad garden
Earth Day Activities to Practice at Home Every Day go green
Earth Day activities to practice at home – learn new skills.

Get Involved

For Earth’s future, our future and the well being of future generations, please take action. Visit the Earth Day organization HERE, for many, many ideas on how you can make a difference on this planet.

And consider signing this Pledge, located at Wild Earth Guardians. I did. And I made a financial contribution.

“If Earth and its natural systems are to thrive in the next 50 years we need a deep recommitment to the bold vision that inspired the first Earth Day. It is a time for action. It is time to reweave the threads of the environmental, public health, and economic safety nets, which ensure that the public welfare and the common good are each protected.” Wild Earth Guardians

I’m a guardian, of Earth, of the environment, of wildlife, of human life. My health is connected to the health of the planet. I’m still learning and growing on my healing journey. Please learn and grow with me. And share with me what you are doing to protect this place we call home.

Earth Day Activities to Practice at Home guardian
Earth Day activities to practice at home every day – be a guardian.

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Blogger Recognition Award

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One of the wonderful things about bloggers is this: they are the most encouraging and supportive group of people. I’ve connected with bloggers, male and female, young and not so young, from around the world. I love the fresh perspectives I receive, the insights they share and the love they freely give.

Recently both blogs, Journey With Healthy Me and Cindy Goes Beyond, received the Blogger Recognition Award. This award is given to bloggers by their peers to recognize their efforts to add value to the blogging community. I am honored!

You can check out the award for Beyond HERE.

Blogger Recognition Award title meme

Thank You Talat with Racing Tigers

Journey receives the Blogger Recognition Award from Talat, who writes Racing Tigers. Talat, who has become a dear friend, shares delicious recipes, decorating tips, parenting wisdom and money management helps. Please check out her wonderful blog.

Talat encourages other bloggers through a Facebook community, Blogger’s Influence, and offers help to parents at The Modern Parent Group.

Thank you so much, my friend, for this award. I appreciate you!

The Rules for the Blogger Recognition Award

Yep, there are rules that accompany this award. Here they are:

  1. Thank the blogger who nominated you and provide a link to her/his blog.
  2. Write a post to show your award.
  3. Give a brief story about how your blog started.
  4. Offer two pieces of advice to new bloggers.
  5. Select up to 15 bloggers to pass the award on to.
  6. Link to each of the nominated blogs.

Blogger Recognition Award cover photo

How Journey With Healthy Me Began

Journey began as a way to share an incredible change in my life. After more than 20 years of chronic pain and inflammation, and a steady decline in mobility, I took back responsibility for my health and well being.

When it seemed the medical community had nothing else to offer to me, I found healing through Anthony William, aka the Medical Medium. A post of Anthony’s that I “happened” upon on Facebook suggested chronic pain and illnesses may be the result of viruses wreaking havoc on the body. I’d tried years of medical treatments, drugs and physical therapy. I had nothing to lose by seeing what Anthony offered.

I’m so grateful for him and for all the wisdom he offers. I changed my diet, and my life dramatically improved.

After reading Medical Medium, and implementing the protocols found within the book, my pain and inflammation healed. I parked my walking cane in the corner four years ago and have not touched it since. (Read more about my healing here…and on posts through this blog site.)

Although I’d been blogging for several years, at Cindy Goes Beyond, Journey With Healthy Me began in 2017 as a natural expression of my healing journey. On Journey I share plant based lifestyle tips and info, recipes, food and supplement suggestions and personal stories. Journey is an invitation to anyone who desires to live a healthier life, at any age.

Blogger Recognition Award vitality

Advice to New Bloggers

The blogging journey is an evolving one. Keller Williams, the real estate company I’m with, taught me that “your business grows to the extent that you do”. I’ve found those words true.

So my first piece of advice to new bloggers is to keep growing, learning, adapting and changing. Your blog will as well. Share from your life experiences. Even if there are already other blogs out there, in your niche, and trust me…there are… no one has your exact same life experiences. No one else can tell your precious story. Find your passion and offer from your evolving life.

And, connect with other bloggers. That’s a mistake I made, as a new blogger. I chose to go it alone. There is so much to gain from sharing experiences and lessons learned and blog posts with other bloggers. They “get you”, for one thing. And for another, they can save you time and money and frustration. Start with joining Talat’s Facebook group for bloggers. Then look for more. There are many excellent groups out there to join.

And in the  same vein, take a blogging class. That’s what actually connected me to other bloggers. I highly recommend the Reese’s free 5 Day Crash Course and their paid course, Blogging Blastoff 2.0. As a past student, I continue to learn from their courses. I’m an affiliate and may make a commission if you choose to purchase the paid course, at no extra cost to you. I recommend them, and I’m an affiliate,  because I love their classes!

My Nominations for the Blogger Recognition Award

Because I’m posting simultaneously on both blogs, I’m dividing my list of nominees. Check out these five bloggers and their blogs, nominated by Journey With Healthy Me:

Tiffany with Nursing Decoded, who can help you with all your health care needs.

Suzan with It’s My Sustainable Life, who offers wonderful resources for sustainable living, gardening and a natural lifestyle.

Chris with Yoga Herbal Tea and Me, sharing fitness, healthy foods and travel.

Hillari with All Things in Good Health, offering tips and wisdom about health and happiness.

Lisa with Move Mama Move, who is a Doctor of Physical Therapy, Mom and expert mover, living her best life.

Blogger Recognition Award

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Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

Eat the Rainbow

This post may contain affiliate links. Please read my Disclosure Policy for details.

We’ve heard how important it is to include colorful fruits and vegetables in our diets. Those foods with vibrant colors contain powerful nutrients that sustain a healthy body.

What does it mean, to eat the rainbow?

And which foods pack the most health benefits?

Check out the following info and then have fun, creating colorful meals that boost the immune system and deeply nourish the body.

Eat the Rainbow title meme

Eat the Rainbow

The typical diet consists of fast foods and packaged meals and snacks. These highly processed foods, loaded with fats, sugars and additives, do little to nourish the body. Rather, they contribute to poor health, illnesses and diseases.

A diet built around a variety of fruits and vegetables provides benefits that nurture the body, creating optimal health and wellness. Colorful produce contains healing vitamins, minerals, antioxidants and phytochemicals. Eating the rainbow of fruits and veggies is an easy way to ensure the body remains strong and healthy. And a strong, healthy body is better able to resist illnesses and thrive.

The colors in fruits and vegetables are derived from natural compounds that help protect the plants from harmful bacteria and viruses and the sun’s rays. Those same phytochemicals offer protection to us as well.

Red Fruits & Vegetables

Phytochemicals: lycopene, citrulline and ellagic acid

Benefits: helps fight cancer, reduces risks of heart disease and diabetes, improves skin health and vision

Red fruits and vegetables to include: strawberries, raspberries, watermelon, red skinned apples, cherries, cranberries, red grapes, red onions, pomegranates, red peppers, tomatoes, beets, radishes

Eat the Rainbow - watermelon with mint
Eat the rainbow – watermelon with mint and lime

Orange & Yellow Fruits & Vegetables

Phytochemicals: vitamin C, beta-carotene, hesperidin (in citrus fruits)

Benefits: boosts immune system and cell growth, reduces risks of heart disease and stroke, improves eye health, increases blood flow, protects skin from sun damage, keeps joints healthy

Orange and yellow fruits and vegetables to include: oranges, grapefruits, lemons, mangoes, pineapple, papayas, peaches, cantaloupes, carrots, sweet potatoes, winter squashes, yellow summer squash, corn, orange and yellow peppers, golden beets

Eat the Rainbow orange salad
Eat the Rainbow – orange, avocado and olive salad

Green Fruits & Vegetables

Phytochemicals: lutein, isoflavones, isothiocyanates, folate, vitamin K

Benefits: boosts the immune system, detoxifies the body, restores energy and vitality, helps maintain a healthy pregnancy, improves mood, repairs DNA damage, improves digestion, protects body against colds and viruses and disorders such as irritable bowel syndrome and insomnia

Green fruits and veggies to include: green grapes, green apples, kiwi fruit, limes, avocado, cucumber, broccoli, celery, kale, romaine lettuce, collard greens, Brussels sprouts, asparagus, spinach, Swiss chard, arugula, cilantro, green beans, peas, zucchini

Easy to Make Meals Using 5 Common Staples soup
Eat the rainbow -veggie bowl

 Blue & Purple Fruits & Vegetables

Phytochemicals: anthocyanins, resveratrol, alpha-carotene, beta-carotene, vitamin C

Benefits: protects against cancer, diabetes, heart disease and neurological diseases, improves brain health and memory, reduces inflammation, repairs damage from oxidative stress, slows the aging process, normalizes blood pressure, supports liver and kidney health, heals urinary tract infections, helps to prevent colds and flu.

Blue and purple fruits and veggies to include: blueberries, blackberries, purple grapes, plums, prunes, figs, purple cabbage, eggplant, purple carrots, purple sweet potatoes, purple potatoes, purple cauliflower, purple kale, purple asparagus

Eat the Rainbow Sweet Potato with Purple Cabbage
Eat the Rainbow – baked sweet potato with braised purple cabbage and onions, topped with cilantro

White & Brown Fruits & Vegetables

Phytochemicals: allicin, quercetin, sulforaphane, anthoxanthins

Benefits: protects against cancer, strengthens bones, supports heart health, lowers cholesterol, balances hormones, reduces inflammation

White and brown fruits and vegetables to include: bananas, cauliflower, potatoes, garlic, onions, mushrooms, parsnips, Daikon radishes, jicama

Eat the Rainbow - veggies
Eat the rainbow – veggies ready to chop

Best Ways to Eat the Rainbow

Chopped salads, veggie bowls, soups and stir fries are great ways to eat the rainbow.

Combine fresh fruits together for a refreshing salad. Include berries, chopped mangoes, pineapples, oranges, sliced bananas…all of your favorite fruits.

One of my favorite meals is a chopped veggie salad. Tear dark leafy greens such as spinach, kale, romaine lettuce and arugula into small, bite sized pieces. Don’t fill a bowl with greens and then sprinkle on veggies. Make the greens part of the chopped salad without allowing them to dominate it.

Add a variety of veggies, chopped in a mini food processor. I like to include tomatoes, red, orange and green peppers, red onion, radishes, mushrooms, avocado, carrots, celery, cucumber, zucchini, asparagus, yellow squash, broccoli and cauliflower. Whatever fresh produce I have on hand in the fridge or pantry, goes into the salad. After combining well, I pop the salad into the fridge and let it chill for at least a couple of hours. This combines the flavors. It is SUCH a tasty meal.

For stir fry chop or slice veggies, quickly fry in vegetable broth or a small amount of coconut oil and serve over brown rice or riced cauliflower. Or create a big pot of vegetable soup.

Eat the Rainbow and Improve Health

Have fun adding as many colorful foods to your diet as possible. Not only do these foods create a beautiful, nutritious meal, they feed the body at a cellular level. Use as many fresh, organic non GMO fruits and vegetables as possible, leaving the skins on when you can, for the best nutritional value.

Make salads, run fruits and veggies through the juicer, combine fruits in smoothies, stir fry vegetables, steam them in the instant pot, cut fruits and vegetables up and eat them as a snack with sugar free peanut butter or dairy free yogurt.

I challenge you, in a playful way, to go beyond the occasional apple or banana. Get creative in adding more and more fruits and vegetables to your diet. Trust me, your body will thank you by responding with increased health and vitality.

You are what you eat, the saying goes. Be a rainbow.

Eat the Rainbow chopped salad
Eat the rainbow – chopped veggie salad

Make chopping veggies easy with this mini chopper:

 

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Eyebright Herb Benefits

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I appreciate the many health benefits of herbs. These powerful plants truly provide medicine for the body. From boosting the immune system to easing inflammation to relieving bloating, there’s an herb for that!

This post features an herb called eyebright. Common in Europe, Asia and the US, eyebright is a small flowering herb that thrives in poor soil. The tiny flowers are white with purple streaks and a yellow center. The herb grows in grassy areas such as yards, fields and ditches. Considered a semi-parasitic plant, eyebright draws water and nutrients from the roots of nearby plants.

The stems, leaves and flowers are used medicinally in teas, tinctures, lotions and dietary supplements.

Eyebright Herb Benefits title meme

Nutritional Value of Eyebright

Eyebright contains flavonoids with antihistamine properties. Those flavonoids inhibit the release of histamine, which triggers allergy symptoms such as a runny nose and itchy, watery eyes.

The herb also provides plant compounds that protect against damage from free radicals. And eyebright contains tannins that possess anti-inflammatory properties.

Additionally, the herb offers vitamins A, B1, C and E along with zinc, selenium and copper.

Eyebright Herb Benefits

Although not as well known as other medicinal herbs, eyebright has been used for centuries in Europe and Asia and provides the following benefits:

  • relieves eye problems including irritation, inflammation and allergy symptoms
  • prevents sun damage to skin cells
  • improves acne and skin irritations
  • lowers blood sugar
  • soothes sore throats and eases symptoms of colds and coughs
  • combats sinus infections
  • antibacterial
  • antiviral
  • protects the liver from free radicals, toxins and viruses
  • enhances memory and improves cognitive performance
Eyebright Herb Benefits
Eyebright Herb Benefits – dried form

Ways to Use Eyebright

Purchase eyebright in health food stores or order online.

It is available as dried, herbal tea bags, capsules, tinctures, extracts, lotions and eye drops.

For tea, add 1 – 2 teaspoons of dried eyebright, or an herbal tea bag, to a cup of boiling water. Cover and steep for 10 minutes. Eyebright may taste slightly bitter or astringent. Add raw, organic honey to sweeten, if desired.

Take 1 – 2 ml of the tincture or extract, up to three times a day.

Or take 1 400 – 500 mg capsule 2 – 3 times a day.

I’ve seen posts about making a DIY eyebright solution to wash the eyes with, to ease inflammation and irritation. However, I can’t recommend that. Extreme caution must be used with any home remedy for the eyes, to prevent infection.

There are commercially prepared eye drops available that contain eyebright.

Have you heard of the herb eyebright? I’d love to know if you’ve tried it!

Eyebright Herb Benefits flower
Eyebright Herb Benefits – flowers

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Easy to Make Meals Using 5 Common Staples

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During this time, when the world is a bit different with each new day, food supplies are interesting. I’ve never in my lifetime experienced a shortage of food or toilet paper scarcity. For the moment, it is our reality.

In my corner of Missouri, as in most parts of the world, paper goods, cleaning supplies and hand sanitizer fly off grocery store shelves, as soon as a delivery arrives. As we marvel over how golden toilet paper is, other supplies continue to dwindle as well. Eggs, meat, dairy products, bread, canned goods, dry goods and convenience foods such as mac and cheese are not impossible to find, but they are limited.

Going to the market each day, to see what is available, is a bit of an adventure. I squealed today when I found a solitary jar of my sugar free peanut butter. As a plant based person, I’m not eating differently than I was before all this started. I just get creative as I prepare meals. I realize others may be experiencing a temporary form of plant based eating that is new to them and I want to help.

Here are easy to make meals using 5 common staples. I’m sharing more than 20 recipes, prepared with simple, nutritious foods such as dried goods (rice, beans and lentils), canned goods, pasta, herbs and spices and my favorite, fresh produce.

Easy to Make Meals Using 5 Common Staples title meme

Dried Beans Lentils and Rice

These staples have a long shelf life, making them ideal pantry ingredients. In my area, dried goods are not plentiful, however, they do arrive daily in small amounts. Pick up packages of your favorite beans including pinto, navy, black, kidney and chick peas. Dried green, brown or red lentils are so versatile too. And while you are shopping, pick up long grain brown rice as well.

Beans and Lentils

Beans are easily prepared in the instant pot, slow cooker or on the stove top. Try this simple recipe for classic pinto beans. Cover 2 cups of pinto beans with water and let soak overnight. Drain and rinse. Place in a slow cooker. Add 6 cups of water, 1 chopped onion, 2 minced garlic cloves, 1 tablespoon cumin, 1 tablespoon chili powder and 2 teaspoons sea salt. Cook on low 8 hours. Or combine all ingredients in a soup pot, bring to a boil, reduce heat and simmer for an hour on the stove top.

Combine several varieties of dried beans and add cajun spices for a delicious spicy meal. Use cooked beans to create homemade hummus, refried beans or combine with rice for a satisfying meatless meal.

Navy Beans, Brown Rice & Kale

Curried Chickpeas 

Black Bean Hummus

Black Bean & Sweet Potato Stew

Dried lentils cook quickly in the instant pot or on the stove pot. Use in curry dishes, shepherd’s pie or combine with rice for a quick and nutritious meal that is high in protein.

Lentils & Brown Rice

Madras Curried Lentils

Lentil Shepherd’s Pie

Rice

I prep brown rice in the instant pot (2 cups dried brown rice plus 3 cups of DIY veggie broth) and store it in the fridge. Cooked brown rice is excellent combined with stir fried veggies, beans or lentils and as a base for curries.

Dirty Rice

Pineapple Fried Rice

Stuffed Peppers

Curried Chickpeas
Easy to make meals using 5 common staples – curried chickpeas

Canned Goods

So many simple, nutrition packed meals come together in minutes using canned goods. I keep a variety of beans, vegetables and fruits such as peas, non GMO corn, diced tomatoes, tomato sauce, green beans and pineapple chunks on hand.

Combine several cans of beans, diced tomatoes and spices for an instant chili. Create a salsa full of chopped veggies, canned black beans and non GMO corn. Make classic hummus from canned chickpeas and serve with crackers or an assortment of veggies. Or simply combine two or more cans of vegetables…such as lima beans and non GMO corn…to make a succotash. Serve with baked potatoes for a hearty meal.

Quick Bean Chili

Aloo Mater

Sweet & Savory Curry

Easy Classic Hummus

Black Bean & Corn Salsa

Easy to Make Meals Using 5 Common Staples
Easy to make meals using 5 common staples – bean chili

Pasta

Pasta is another versatile, easy to use to staple. Because of a gluten sensitivity, I choose gluten free varieties, available in most grocery stores. I keep gluten free macaroni and spaghetti on hand. Stock up on your favorite kinds of pasta.

Create a simple meat free meal of pasta and marinara sauce. (Check out this post, for DIY Marinara Sauce and Pesto.) For another quick meal combine cooked pasta with canned tomatoes. Heat through on the stove and season with a bit of oregano and basil. If you happen to grow your own basil, make a yummy pesto sauce to serve over spaghetti. (See link to post above.) Toss together cooked macaroni and raw or cooked veggies for an instant pasta salad. Or add pasta to soups.

Goulash

Vegetable Noodle Soup

Easy to Make Meals Using 5 Common Staples vegetable noodle soup
Easy to make meals using 5 staples – vegetable noodle soup

Herbs and Spices

These common herbs and spices add flavor to meals and nutritional value. Keep on hand onion powder, garlic powder, paprika, dill, basil, oregano, thyme, rosemary, bay leaves, cumin, chili powder, ground red pepper, ground ginger, madras curry and curry powder.

I love preparing oven roasted potatoes, two different ways. For a kick of flavor, season cubed potatoes with paprika, sea salt, onion powder and garlic powder. For a savory blend, use rosemary, thyme and dill. A bowl of seasoned roasted potatoes with a big salad or steamed veggies makes a wonderfully comforting meal.

Experiment with seasonings. Add dried herbs to soups, sauces and stir fries. Additionally, those dried herbs make health boosting teas. Steep 2 teaspoons of thyme in a cup of hot water for 10 minutes, for a tea that boosts the immune system and helps fight viral infections in the body.

Easy to Make Meals Using 5 Common Staples
Easy to make meals using 5 common staples – seasoned roasted potatoes

Fresh Produce

Other than potatoes, fresh produce remains in stock in my local grocery stores. This is good news because there are so many easy meals to make using this staple.

One of my favorite meals is a chopped veggie salad loaded with a dozen or more vegetables. Chop any combo of vegetables and combine with chopped dark leafy greens.

Think beyond salads though.

Another simple meal is the veggie bowl. Combine raw or cooked vegetables together in a big bowl and enjoy. Use onions, green peppers, mushrooms, black beans, lettuce and tomatoes for a Mexican bowl. Or switch it up with Brussels sprouts, asparagus, sweet potatoes and quinoa. Any combination of vegetables is acceptable!

Stir fries are another great way to combine fresh vegetables in creative ways. Start with a base of onions, garlic, carrots and celery and add in whatever you have on hand. Use that same base, add in more fresh veggies and canned peas, green beans and tomatoes plus eight cups of water or veggie broth and you have a delicious soup. Save all those vegetable scraps as you prep food for DIY Vegetable Broth.

Fruit makes an excellent meal as well. Combine fresh and frozen fruit with two bananas and a small amount of filtered water for a breakfast smoothie. Drizzle a mixture of berries with raw honey for a mid afternoon snack. Or toss chopped apples, oranges or berries in with a vegetable salad.

Cauliflower Fried Rice

Dairy Free Potato Soup

Orange Avocado Green Olive Salad

Three Healthy Salad Dressings

Easy to Make Meals Using 5 Common Staples soup
Easy to make meals using 5 common staples -veggie bowl

Easy to Make Meals Using 5 Common Staples

It is disconcerting to walk into a grocery store and see empty shelves. It’s an experience that is new to most of us. The current situation requires adaptability and a positive mindset.

I hope these suggestions and recipes encourage you to create nutritious meals from staples that are available or that you already have on hand. If you are not plant based, meat such as chicken can be added to many of the recipes.

I promise you though, these meals are not only easy to prepare, they are nutritionally dense and satisfying. You will not go hungry and you may even discover that you enjoy this different way of eating.

If you have questions, ask in the comments section below. I’m here to walk alongside you, virtually. We truly are in this situation together. And together, we will overcome. Together we will emerge stronger than before.

Fresh Cara Cara Oranges

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8 Ways to Boost Your Immune System

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While it feels like so many things are out of our control, one thing we can do to positively impact our well being is to support our immune system. When the body comes under attack, from bacteria, viruses or allergens, the immune system launches a counter attack. Its job is to defend the body against disease causing micro-organisms.

A healthy body supports a healthy immune system, making it more difficult for illness to gain a foothold. A body battling disorders already or one suffering from dehydration or chronic sleep deprivation or fueled by a poor diet can’t adequately handle an invasion.

Check out these 8 ways to boost your immune system and benefit every other system in the body as well.

8 Ways to Boost Your Immune System title meme

8 Ways to Boost Your Immune System

Try these supportive tips to boost the immune system and optimize the body’s defense against infection and disease.

Increase Nutritionally Dense Foods

Eat more fruits, vegetables, seeds, nuts and legumes. These foods are rich with essential nutrients that the body needs to operate at an optimal level, without the unhealthy fats and sugars that bog it down.

The following foods are especially important. They nourish the body and support the immune system: citrus fruits, red bell peppers, broccoli, garlic, ginger, spinach and other dark leafy greens, almonds, turmeric, green tea, lemon balm, papaya, kiwi, berries and shiitake mushrooms.

Visit the fresh produce section of the grocery store first, and stock up. Then get creative, adding as many of these foods as possible into your daily meals.

Vitamin D

Vitamin D is essential to help the body produce antibodies, maintain energy levels and reduce the risk of respiratory infections. The best source of vitamin D is sunlight. Just 10 to 15 minutes of sunshine a day boosts the immune system and energizes the body. Take a walk on sunny days or simply pull up a lawn chair and sunbathe.

Other important vitamins for a healthy immune system include A, B6, C and E. Vitamin C is easily depleted from the body and its lack suppresses the immune system. Try a potent form of this vitamin by taking Ester-C as a daily supplement.

Boost your immune system with berries
8 ways to boost your immune system – up your nutrition

Improve Gut Health

There is a crucial connection between gut health and the immune system. In fact, the intestines house 60 to 70 percent of the body’s immune cells. Additionally, 500 different types of gut bacteria thrive there.

Studies suggest that the friendly micro-organisms in the gut help regulate immune responses. That good bacteria also balances the immune system. However, gut bacteria with too many pathogens in it shifts the immune system into an inflammatory state. And unbalanced bacterial flora can lead to disease.

Add probiotics to improve the diversity of the gut flora, which helps boost immunity and improve overall health.

Stay Hydrated

Adequate hydration helps the body flush out toxins and bacteria. And it ensures that oxygen is carried through the blood to every cell in the body. A well oxygenated body is a healthy one and the immune system functions best in a healthy body. The body needs water as well to produce lymph, which circulates white blood cells and nutrients to fight disease.

Recommendations vary on the amount of water to drink. Strive for at least 64 ounces a day. Fill a filtering water pitcher in the morning with 64 ounces of water and make it a game to empty the pitcher by the end of the day. Add lemon, lime, orange or cucumber slices to water for an added nutritional boost.

Also include herbal teas as part of the recommended amount. Lemon balm, ginger, nettle leaf and green tea are excellent choices, as they boost the immune system as well.

8 Ways to Boost Your Immune System hydrate
8 ways to boost your immune system – stay hydrated

Manage Stress

Stress taxes the body by keeping it in “fight or flight” mode and that can adversely affect the immune system. The hormone cortisol, released during times of stress, reduces antibodies and interferes with T cells’ (specialized white blood cells) ability to reproduce and receive signals from the body. Chronic stress also increases inflammation, which impairs immunity.

To lower stress and anxiety, practice excellent self care. Include mediation, breathing exercises, yoga or stretching in your day. Sing while cleaning the kitchen. Act silly with the kids. And as spring warms up outside temperatures, get into nature. Take a solitary walk. Plant a garden. Bird watch. Nature helps to relieve stress and centers us. And if you are outdoors on a sunny day, you receive the added bonus of vitamin D via the sun’s rays.

Check out this fun to use app, SHINE, for help managing stress and anxiety.

Get Enough Sleep

Many people are sleep deprived. Lack of sleep causes an inflammatory immune response, reducing the activity of T cells in the body. This in turn compromises the immune system.

Sleep restores and refreshes the body. Strive for 7 – 9 hours of sleep each night. Create a nighttime routine that prepares the body for rest. Turning off electronics an hour before bedtime, a soothing warm bath or shower, chamomile tea and soft music all contribute to a restful night’s sleep.

8 Ways to Boost the Immune System Sleep
8 ways to boost your immune system – get enough sleep

Move Your Body

Regular exercise mobilizes T cells and boosts the production of microphages, cells that attack bacteria that trigger respiratory infections. It also increases the circulation of cells that fend off viruses and harmful bacteria.

Add 30 minutes of exercise a day, to boost the immune system. Incorporate activities you can easily do at home or in your yard. Walk around the yard. Pull up a video on YouTube and practice Zumba, aerobics or your dance moves. Gardening is an excellent way to move the body and produce veggies, berries and herbs, along with gorgeous flowers. Get the kids involved with races, tag, obstacle courses or tossing a ball.

Too much rigorous exercise weakens the immune system however. Strive for about 150 minutes of exercise a week.

Things to Avoid

The following substances harm the immune system.

Smoking damages the lungs, increases the risk of cancer and weakens the immune system.

Excessive alcohol intake impairs the immune system as well, reducing the body’s ability to defend itself from infection by decreasing immune reactivity. Consume alcohol in moderation, one drink a day for women and two for men.

Refined sugar lowers white blood cells’ ability to fight viruses and infection and feeds inflammation. Substitute raw organic honey, pure maple syrup or coconut sugar.

8 Ways to Boost Your Immune System exercise
8 ways to boost your immune system – regular exercise such as walking

Improved Immune System, Improved Health

These simple ways to boost your immune system not only help to fight off viruses, colds and flus, they improve overall health.

All my life, I suffered with horrible seasonal allergies, especially in the fall. I experienced all the symptoms…itchy, watery, swollen eyes, cough, sneezing, stuffy head, headaches and sinus congestion. Twice a year, for six weeks at least, I felt miserable.

After upping my nutrition, and implementing the other practices listed above, I experienced my first allergy free fall, ever. The following spring, I remained allergy free and I’ve continued to do so. I realized the truth I stressed above. A body already beset by other conditions and struggling to operate on a poor diet cannot handle one more thing, in my case, allergens.

A healthy body, on the other hand, possesses a healthy immune system, and that body can better handle the various bugs, viruses and allergens that come our way.

I can’t promise you won’t get sick, ever again. However, you can improve your health by improving your immune system, and vice versa. And keeping that immune system strong helps to prevent other diseases and disorders as you age.

These 8 ways to boost your immune system help you feel healthier overall and give your body a better chance when fighting any invaders.

Boost Your Immune System with Sunshine

Boost your immune system with these:

 


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Strawberry Banana Bread

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This strawberry banana bread is the perfect treat for anyone, whether you are vegan and gluten free, or not. I appreciate the wholesome goodness in this luscious and delicious loaf. As a bonus, it is sweetened with pure maple syrup and a couple of tablespoons of coconut sugar.

Check out this easy to prepare recipe, from Anthony William, and let me know if you enjoyed it!

Strawberry Banana Bread title meme

 

Benefits of Strawberries

I’ve added different fruits to banana bread, from wild blueberries to apples to raisins, however I’ve never included strawberries before.

Strawberries are a natural to pair with bananas. These berries are an excellent source of vitamins A, B-complex, C and E, manganese, iron, zinc and potassium.

Strawberries supply important antioxidants and plant compounds that benefit heart health and control blood sugar levels. And they are rich in phenols, which have anti-inflammatory properties that help people suffering from autoimmune disorders.

Plus, strawberries boost the immune system and support eye health.

Curious about the health benefits of bananas? Read more about them here.

Strawberry Banana Bread strawberries
Health boosting strawberries.

Strawberry Banana Bread Recipe

This quick bread comes from Anthony William. I’m always excited to try one of his recipes, as I know he’s carefully tested it and avoids additives and foods on my “no” list.

Strawberry Banana Bread

Easy to prepare quick bread featuring the goodness of bananas and strawberries.
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Dessert
Cuisine American
Servings 8

Ingredients
  

  • 3 ripe bananas (about 1 1/2 cups mashed)
  • 1/4 cup maple syrup
  • 2 tbsp coconut sugar
  • 1 tsp vanilla
  • 1/2 cup unsweetened plant based milk
  • 2 1/2 cups gluten free oat flour
  • 1/2 tsp sea salt
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 3/4 cup strawberries, roughly chopped
  • 2 strawberries, thinly sliced, for topping optional

Instructions
 

  • Preheat oven to 350 degrees. Line a 9X5 loaf pan with parchment paper.
  • Mash bananas in a bowl, with fork or potato masher. Add maple syrup, coconut sugar, vanilla and plant based milk. Mix well.
  • In another bowl, combine oat flour, sea salt, baking powder and baking soda. Whisk until lump free. Add banana mixture and fold in gently until batter is uniformly combined. Add chopped strawberries stirring just to incorporate.
  • Pour batter into loaf pan and bake for 45 - 55 minutes, until toothpick inserted in middle comes out clean. Remove from oven and cool for a few minutes. Then lift loaf from pan by parchment paper and cool completely on wire rack. Makes 8 slices.
Keyword Strawberry Banana Bread

 

Strawberry Banana Bread mashed bananas
Mashing bananas
Strawberry Banana Bread dry mixture
Dry mixture
Strawberry Banana Bread chopped berries
Adding chopped strawberries

Enjoying Strawberry Banana Bread

I admit, I didn’t wait for the bread to cool completely. After brewing a cup of herbal tea, I cut a couple of slices of slightly warm strawberry banana bread.

I love this bread! The strawberries add a hint of tartness, complementing the sweetness of bananas. For a breakfast treat, after school or work snack or for afternoon tea, strawberry banana bread is perfect.

Check out this blueberry banana bread too!

Do you have a favorite banana bread recipe? Share it below in the comments.

Strawberry Banana Bread with Tea
Strawberry Banana Bread with Tea

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