It’s common practice to reach for taco seasoning mixes or barbecue rubs without even glancing at the ingredient list. The need to do so seems irrelevant because you are so focused on using whatever spice mix you purchase. Not only are store bought spice blends or mixes expensive, but many of them also contain anti-caking agents, monosodium glutamate (MSG), or chemical additives.

Making homemade spice mixes is a delicious step towards a healthier life, because you know exactly what each blend contains. For example, it would stand to reason that garlic salt contains two ingredients: garlic and salt. Oh contraire, friends. Lawry’s Garlic Salt, for instance, contains salt, garlic, modified corn starch, sugar, parsley, natural flavors, and extractives of carrot. Spice mixes like these may be causing food-related reactions because you are sensitive to certain ingredients. Common ingredients in store bought seasonings can include:

• Maltodextrin: can lead to digestive problems
• Natural Flavors: can be almost anything, even MSG without calling it that
• Silicon Dioxide: a free-flowing agent that has been linked to blood issues
• MSG: linked to brain cell death
• Modified Food Starch: commonly sourced from wheat (a concern for gluten intolerant people), or corn (replete with GMOs)

You Can Make Your Own:

Most spice mixes are incredibly easy to make, and it is often more affordable to make them yourself than to buy the pre-made mixes that contain various chemicals. Whether you have food sensitivities or you just want to consume natural products, homemade spice mixes can assist you on your quest to healthier living. All you need are the spices and glass jars to store the mixes in; you may also want to label them to know what you’re consuming. Try out the following spice blends and let us know how you like them.

Homemade Italian Seasoning

Ingredients:

• 2 Tbsp. dried rosemary
• 3 Tbsp. dried oregano
• 5 Tbsp. dried parsley
• 2 Tbsp. dried thyme
• 2 Tbsp. dried sage
• 3 Tbsp. dried basil
• 2 Tbsp. onion powder
• 2 Tbsp. garlic powder
• 1 Tbps. paprika
• 2 tsp. fennel seed
• 2 tsp. black pepper
• 1 Tbsp. sea salt

Instructions:

• Place all of the ingredients in a glass jar and shake well. Cover and store in a cool dry place.
• Use in eggplant Parmesan, zucchini lasagna, pasta sauces, or salad dressings.

Taco Seasoning

Ingredients:

• 3 Tbsp. cumin
• 3 Tbsp. chili powder
• 3 Tbsp. paprika
• 2 Tbsp. onion powder
• 2 Tbsp. dried oregano
• 1 Tbsp. sea salt
• 1 Tbsp. black pepper
• 2 tsp. crushed red pepper flakes

Instructions:

• Place all of the ingredients in a jar and shake well to combine. It will keep fresh in a jar for up to six months.
• Sprinkle this spice mix in your nut meat for raw vegan tacos, or season chickpeas with it to roast them for a taco-flavored snack.

Pumpkin Pie Spice

Ingredients:

• ¼ cup cinnamon powder
• 3 Tbsp. ginger powder
• 3 Tbsp. cloves
• 5 Tbsp. allspice
• 2 Tbsp. ground nutmeg

Instructions:

• Add all the spices to a glass jar and use a spoon to mix them up. Cover with a lid and label them so you know what spice it is.
• Store the spice mix in a cool dry place and use it for your favorite pumpkin spice creations.

Curry Powder

Ingredients:

• 3 tsp. turmeric
• 2 tsp. ground coriander
• 5 tsp. cumin
• 1 tsp. cinnamon powder
• 1 tsp. ginger powder
• ¾ tsp. ground mustard seed
• ½ tsp. fenugreek
• ½ tsp. cloves
• ½ tsp. nutmeg
• 1/8 tsp. cayenne pepper
• ¼ tsp. black pepper
• ½ tsp. cardamom

Instructions:

• Place all the ingredients in a glass jar and shake well to combine. Store in a cool dry place.
• You can use curry powder to make curry (obviously), but it adds depth of flavor to chili, sauces, and roasted vegetables.

Healthy Ranch Seasoning

Ingredients:

• ¼ cup dried parsley
• 1 Tbsp. dried dill
• 1 Tbsp. garlic powder
• 1 Tbsp. onion powder
• ½ tsp. dried basil
• ½ tsp. black pepper

Instructions:

• Add all the ingredients to a glass jar and shake well to combine.
• You can make a healthier ranch dressing by mixing this seasoning with some water, lemon juice, apple cider vinegar, and raw cashews. How cool is that?

Seasoning Salt

Ingredients:

• 2 Tbsp. sea salt
• ½ tsp. paprika
• ¼ tsp. turmeric
• ¼ tsp. onion powder
• ¼ tsp. garlic powder
• ¼ tsp. chili powder
• 1 tsp. dried parsley

Instructions:

• Add all the ingredients to a glass jar and shake well to combine. Use as you please.

Chili Seasoning

Ingredients:

• 2 Tbsp. paprika
• 2 tsp. dried oregano
• 5 tsp. cumin
• 5 tsp. garlic powder
• ¾ tsp. onion powder
• ½ tsp. cayenne pepper

Instructions:

• Add all the ingredients to a glass jar and shake well to combine. For maximum shelf life, store in an airtight jar in the fridge.
• Paprika is a pepper and will maintain its potency in the fridge.

Sources:

https://wellnessmama.com/4430/homemade-spice-blends/

https://wholenewmom.com/recipes/homemade-spice-mixes/#_a5y_p=5786505

http://sincerelytori.com/edible-gifting-week-2-8-homemade-spice-mixes/

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October is Breast Cancer Awareness Month and National No Bra Day lands on October 13^th. Given that one in eight U.S. women will develop invasive breast cancer at some point in life, National No Bra Day encourages women to carry out regular self-examinations and screenings to identify the symptoms and raise awareness about breast cancer.

In 2018, roughly 266,000 new cases of invasive breast cancer were expected to be diagnosed in the U.S. Due to the viral nature of social media, National No Bra Day has gained extreme popularity within the past seven years. Many women have used the hashtag #nobraday, going braless to support the cause. This day comes at a perfect time, considering Harvard University just released a study indicating that regular consumption of processed meats can increase a woman’s risk of breast cancer by 9%.

Most women are taught that wearing a bra is a societal norm that should not be broken. The pro-bra mentality needs to be broken and women should be able to ditch the brassiere whenever they please. Not wearing a bra has some amazing benefits , some of which are detailed below.

Improve Breast Health:

The tightness around the chest area can reduce circulation, due to the compression of essential blood vessels. A French study revealed that women who did not wear bras had improved breast circulation and perkiness. Bras may not be the worst thing to ever come into existence, but not wearing a bra can help reduce the risk of rashes, acne, or infections that can stem from sweat or dirt being trapped between the skin and bra.

Improve Breast Shape:

The aforementioned French study proved that not wearing a bra can actually help to maintain natural breast shape. Consistently wearing a bra weakens chest muscles, which causes the breasts to droop and lose their natural shape. You can keep breasts rounder and perkier by letting them be.

Encourage Healthy Breast Tissue:

Wearing a bra may hinder a woman’s ability to continually produce healthy breast tissue. The regeneration of healthy breast tissue is integral for reducing the risk of developing breast cancer or other breast diseases. Healthy breast tissue helps the breasts retain breast muscle strength, and it can lead to stronger, rounder, and perkier breasts.

Leave the bras behind, ladies, and embrace the freedom and benefits of not wearing a bra. You can make every day National No Bra Day, or you can ditch the brassiere whenever you feel like it. It’s important to continue raising awareness about breast cancer and continue educating the masses on how to recognize the symptoms. Try thermography for the best early detection. Mention us in your #nobraday post on your social media platforms!

Sources:

https://www.lexology.com/library/detail.aspx?g=52d3c1f2-6ea7-48f0-8610-d4865650021f

https://www.dailymail.co.uk/health/article-6232221/Eating-burgers-hot-dogs-increases-womans-risk-breast-cancer-Harvard-study-warns.html

http://tiphero.com/benefits-of-not-wearing-a-bra/

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Persimmons are some of the most underused fall produce items. Some people are scared of them and other simply don’t know what to do with these sweet fruits. The beautiful rich orange enhances the the appearance of a simple salad, and it elevates the flavor profile. The citrusy dressing sets all the flavors off and makes each bite better than the next.

Note: If you can’t find pea shoots, just omit that ingredient and add an extra cup of arugula instead.

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That sharp, prickly plant that grows in the driest and harshest conditions, appearing as if it’s something that could be used as a weapon rather than a lifesaver, is packed with medicinal benefits. Today, aloe vera has become a household name, but unbeknownst to many it can be used for much more than a simple skin moisturizer or sunburn remedy. The best part is that we’ve yet to reach the apex of the plant’s true potential.

What Is Aloe Vera?

Aloe vera has been referred to as “the wonder plant,” and for good reason. Aloe is a genus that contains more than 500 species of flowering succulents, lots of which are prevalent in North Africa. Aloe vera has been used for centuries; in fact, the earliest account of human use for aloe vera is documented in the Ebers Papyrus. This Egyptian manual documents aloe vera being used therapeutically on the skin, and it was referred to as “the plant of immortality.” Aloe vera’s gel is cultivated worldwide for the countless medicinal benefits. It can also be used to replace common items found in most medicine cabinets, and you can learn more about that below.

Mouthwash:

Most people are unaware of the dangers of using conventional mouthwash. The reason for this is because these dangers aren’t showcased. Why would they be? You may not know about them until a regular doctor’s visit leaves you wondering, “How the heck did I develop oral cancer? I brush everyday, and I even use…mouthwash.”

Not only does mouthwash mask bad breath and fight cavities, but it also kills the healthy bacteria in your mouth to make the mouth dry, which is, interestingly enough, one of the main reasons for halitosis. The constant swishing and gargling of mouthwash, which was initially developed as a surgical antiseptic, irritates the soft tissue in the mouth.
Aloe vera very is a safe and effective alternative to conventional mouthwash, given that it contains anti-inflammatory and antibacterial properties. It works to kill fungi, bacteria, and viruses and provide strong, healthy gums. Aloe vera may help reverse the effects of gingivitis and periodontal disease. Since it is natural and non-toxic, there’s no need to fret if you accidentally swallow it.
Laxative Remedy:

Just a few sips of aloe vera juice can help soothe your digestive problems. The naturally occurring anthraquinones in aloe vera gel can ease stomach congestion, remedy ulcers, and improve prostate health. Just add one or two tablespoons of 100% pure aloe vera juice to your morning smoothie or juice blend every day for some much needed digestive assistance.
Aftershave:

Depending on the person and shaving technique, shaving the hair off your sensitive skin can sometimes result in razor bumps. The cool moisturizing properties of aloe vera can help reduce inflammation and close pores. It also helps relieve itchy or irritated skin, along with ingrown hairs. If you are attempting to make a transition to use more natural plant-based products, aloe vera is the most cost-effective option out there for aftershaves. Simply apply some fresh aloe vera onto the area of skin that you shaved, let it sit for 5-10 minutes, and rinse with cold water.
Rash/Eczema Cream:

People with eczema or other skin rashes can be prescribed various creams, which are commonly infused with “natural botanicals.” Those botanicals are usually mixed with unnatural fragrances that can worsen your skin condition. Cut out the fillers and get the full effects of the botanicals by using fresh aloe vera, which has been known to relieve the itchy, swelling, and burning sensation that comes with eczema and other types of rashes. Use it twice a day on the effected area for the best results.

Makeup Remover:

Conventional makeup removers have high amounts of alcohol, and using them can dry out the skin. Oil-based removers might clog your pores, depending on the sensitivity of your skin. There’s no need to clog pores or dry out the skin when aloe vera offers the same results without the side effects. Just add a few drops of aloe vera juice to a cotton pad and wipe the blush, foundation, or mascara off your face.
Athlete’s Foot Remedy:

Aloe vera is packed with disinfecting properties, which can help kill the bacteria that cause athlete’s foot. The concentrated minerals, vitamins, and antioxidants in aloe vera help fight and prevent foot fungi, while simultaneously moisturizing cracked heels and toes.

Psoriasis Treatment:

Not enough can be said about this plant’s ability to soothe the skin. The lubricating agent in aloe vera is known to help combat psoriasis flare-ups, keeping the skin hydrated and moisturized. Just apply a decent amount of the gel to the affected area several times a day to help relieve the discomfort and dryness that comes with the condition. Even creams that contain aloe have been proven to work better than those without it, but why buy creams when you can use the original source?

Sources:

https://www.medicalnewstoday.com/articles/265800.php

https://www.healthline.com/health/how-to-use-aloe-vera-plant

https://www.bcm.edu/news/skin-and-hair/benefits-of-using-aloe-vera

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A lot of people don’t use fresh pumpkin to cook with. Instead of using processed canned pumpkin, use baby pumpkins because they are incredibly sweet. Plus, you can save the seeds and roast them in the oven for a healthy snack.

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Affecting more and more children, adolescents, and adults with each passing day, obesity increases a person’s risk of cardiovascular disease, cancer, type 2 diabetes, and liver disease. Obesity rates have steadily increased within the last 50 years, tripling in American children and adolescents. Roughly 15% of children between the ages 6-19 are overweight, and one-third of American adults or obese.

World Obesity Day is an awareness event that occurs annually on October 11^th. The mission behind this day is to promote solutions to the obesity crisis around the world. Whether it be improving food in school cafeterias, engaging in community activities, or educating people about the importance of fresh foods, reducing obesity rates has to be done on a global scale. One single approach will not be as effective as various communities figuring out how to solve the problem from all angles.

Childhood Obesity:

The WHO estimates that 41 million children under age five are obese or overweight, based on 2016 statistics. In 1975, a mere 4% of children were obese, but the percentage rose to 18% as of 2016. Obese and overweight children have an increased risk of developing a range of adverse mental and physical health problems, in addition to experiencing societal challenges.

Preventing Obesity In Children And Adolescents:

We live in the age of advanced technology, i.e. the age of the screen. Young people typically do not engage in sufficient physical exercise on a daily basis, nor do they have healthy eating habits. Children should have no more than 1.5 hours of screen time per day, be it in front of the phone, computer, tablet, or TV. It is up to adults to lead by example, encouraging family activities outdoors and exposing children to healthier foods. When you eat out, try to avoid ordering the typical kids menu items and explore healthier meals and beverages. This is a gradual process, but eating healthy foods and exercising regularly increases the likelihood of children following in your footsteps.

Preventing Obesity In Adults:

To truly reform your health and round the corner towards a healthier life, you must begin with dietary habits. While exercising more frequently and rigorously can help with weight loss and improve cardiovascular health, exercise will not single-handedly improve your situation if eating habits remain the same. Start eating at least 5 servings of fresh fruits and vegetables daily, avoiding canned or frozen varieties. Eliminate processed foods, refined sugars & grains, meats, sugary beverages, alcohol, dairy products, and junk foods to start losing weight. Whole grains, legumes, nuts, seeds, and fresh fruits and vegetables should be your primary food sources to provide the body with essential nutrients. Above all else, watch your portions, limiting each serving to about the size of both of your fists combined.

If people continue these poor eating habits and lifestyle choices, an estimated 2.7 billion adults will be overweight, one billion adults will be obese, and 177 million adults will be severely affected by obesity by the year 2025. Let’s change course and set off in a healthier direction. The root of the cause is diet, which is the first place any obese or overweight person should begin to improve his or her situation.

Sources:

https://stanfordhealthcare.org/medical-conditions/healthy-living/obesity/prevention.html

https://www.worldobesity.org/about/about-obesity/prevalence-of-obesity

https://www.awarenessdays.com/awareness-days-calendar/world-obesity-day/

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Humans have used mushrooms for their medicinal properties for thousands of years. Roughly 2,000 of the estimated 14,000 species of mushrooms are considered to be edible. Of those 2,000 edible mushrooms, about 270 species have therapeutic properties or preventative agents that contribute to the overall health and wellness of the human body. Many people cook with mushrooms to add an earthy flavor to meals, but more and more people are gravitating toward the medicinal use of mushrooms.

The Power Of Fungi:

This list of medicinal mushroom benefits is a lengthy one, which is why they have been regularly prescribed in Eastern Medicine. They are not intended to be eaten raw or in whole form; rather, they should be consumed in the form of a powder or extract. While mushrooms have not been deemed cures for any condition, they can be sidekicks for the immune system, reduce inflammation, decrease cancer risk, assist with balancing hormones, and boost brain health. So let’s explore the magical world of mushrooms to help you better understand the healing properties they possess.

Fill Up On Chaga For The Most Antioxidants:

Chaga mushrooms have been researched for their ability to fight free radicals, reduce inflammation, and their incredible antioxidant content. Chaga’s antioxidants work to lower LDL cholesterol levels (the bad cholesterol), fight oxidative stress, and slow the growth of certain cancer cells. Many people enjoy consuming chaga mushrooms because of their ability to improve skin health and reduce wrinkles.

Lion’s Mane For Brain Health:

The neurohealth properties of lion’s mane mushrooms have become increasingly popular, to the point where fancy coffee shops offer lion’s mane infused coffee. Many studies have found that this mushroom may reduce the risk of neurodegenerative disease-induced cell death. This means that lion’s mane may reduce the risk of Alzheimer’s and Parkinson’s, in addition to improving memory, focus, and overall cognitive function.

Fight Cancer With Turkey Tail:

Resembling a fanned out turkey tail, the turkey tail mushroom ranks high on the list of medicinal mushrooms. Known for its potent anticancer properties, turkey tail mushrooms contain a compound known as polysaccharide-K (PSK), which enhances immune function. In fact, PSK has been approved as an anticancer prescription drug in Japan. Preliminary research has shown that turkey tail mushrooms can fight leukemia cells, improve the immune system of chemotherapy patients, and improve the survival rate of people with certain cancers.

More Maitake For Improved Blood Sugar:

Maitake translates to “dancing mushroom” in Japanese, attributed to the fact that samurai had to forage for these deep in the mountains and forests of Japan. Upon finding them, they would dance for joy. Maitake is a mushroom that should be in your medicinal mushroom cabinet, and not just for the immunomodulating properties. Matiake contains SX-fraction, a water-soluble compound that can help counteract metabolic syndrome, also known as Syndrome X. SX-fraction is known for its ability to help reduce blood glucose levels and blood pressure. Acting as an adaptogen, SX-fraction works to balance the blood sugar levels for those with either hyperglycemia or hypoglycemia.

Cordyceps For An Energy Boost:

If you need a pick-me-up, then cordyceps is the fungus for you. Known for its ability to reduce fatigue and increase energy, cordyceps has been a mainstay in Chinese medicine for over 1,300 years. Cordyceps were quite valuable in Ancient China because they only grew in the Himalayas at 12,000 feet above sea level. Harvesting this original strain was challenging, making them expensive for traders and vendors. Even though other strains of cordyceps now grow in other parts of the world, the strain that is still harvested in the Himalayas can fetch $500 to $1,300 per ounce. The beta-glucans in cordyceps help deliver oxygen to the body on a cellular level, increasing energy and stamina. This mushroom also helps to increase adenosine triphosphate (ATP) levels in the body, and ATP is essentially the body’s primary energy supply and is necessary for all cellular processes.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924982/

https://www.consciouslifestylemag.com/medicinal-mushrooms-benefits/

https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try#for-energy

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The World Health Organization (WHO) focuses on a specific mental health issue annually on October 10^th to raise awareness for World Mental Health Day. This year’s focus is on suicide prevention and the steps people around the world can take to help those in need. While Suicide Prevention Day is observed every year on September 10^th, the WHO wants to improve awareness on the significance of suicide as a global problem.

Suicidal behavior is not a recent epidemic; rather, it has existed throughout human history. Within the past few decades, however, suicide rates have dramatically increased. The WHO estimates that roughly 800,000 people commit suicide every year, and it is the primary cause of death for people between the ages of 15-29. While people in this age range may exhibit suicidal behavior, anyone can engage in this type of behavior. The most common reasons for suicide include violence, cyber bullying, bullying, or sexual abuse.

Know The Signs:

• Talking about death or suicide
• Giving away possessions
• Losing interest in activities
• Withdrawing from family or friends
• Feelings of hopelessness
• Extreme mood swings
• Saying they are a burden

Each person can do his or her part to help prevent suicide. Whether you initiate conversation with someone you are concerned about, or share positive messages with someone who is struggling, know that involving yourself in the situation means a great deal, and it may even prevent a suicide.

Interpret Suicide As A Cry For Help:

A suicide attempt is not always an indication that the person wants to die. It may indicate severe emotional pain, which they do not know how to handle or communicate. Suicide is often the easiest escape route to a seemingly unsolvable problem. If the person survives an attempted suicide, extend yourself to the person as much as you can. Attend meetings with them, go on hikes or engage in group activities, or simply be an ear to listen without judgment. Taking on someone’s burdens may be what they need to avoid committing suicide.

Don’t Be Afraid To Talk About Suicide:

It can be intimidating to discuss the topic of suicide, especially since it may give depressed people ideas. Regardless of what you might say, bringing up the topic opens the discussion about it, giving them the opportunity to open up and ask for help. The best thing you can do in that situation is encourage them to get help because the goal is to remove the stigma that asking for help is a bad thing. Help is all around and it can go a long way in saving lives.

Talk About It If You Have A Platform:

Given that someone commits suicide every 40 seconds, anyone with a platform, be it media-based, digital, political, or as an employer, take time to share this statistic. The message should be that help is all around, whether it is seeking professional help, consulting someone in the workplace, or attending a community meeting. Use your platform to open up the conversation about mental health; it means more than you realize.

The objective of World Mental Health Day 2019 is to raise awareness about suicide prevention, and make people aware of the various resources that exist. Suicide is preventable and can be avoided, and we need everyone’s help to increase organizations or services in all communities, so that people who need help can get it.

Sources:

https://wfmh.global/world-mental-health-day-2019/

https://www.who.int/docs/default-source/mental-health/suicide/flyer-40seconds-web.pdf?sfvrsn=5ba643c_2

https://www.verywellmind.com/suicide-prevention-tips-1067531

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It’s easy to get carried away with ginger, but the pepperiness of ginger is perfectly balanced by the sweetness of the carrots and coconut milk. This is a great post cleansing meal to satiate your hunger and provide the body with much-needed nutrients. We hope you like it!

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Restaurants offer enormous plates of food and fast food places allow you to super-size your meals. With all these oversized snacks, drinks, and king-sized food options, it can be difficult to eat the right amount. A recent study actually found that modern portion sizes of popular foods have added an extra 100 calories to every meal. Consuming an extra 100 calories a day can pack on an extra ten pounds a year.

Portion distortion is more of a problem when it comes to sugary drinks with zero nutritional value. These account for a ton of empty calories and artificial sweeteners or refined sugars. Even if you consume 500 calories worth of soda, you’ll still feel hungry because you didn’t give you body protein, fiber, or healthy fats.

Let’s say that go to a restaurant and order a burger with a side of French fries. We are going to assume that you order a soda or sugary beverage, which you will most likely refill, with your meal. This meal can exceed 2,000 calories, which is about how many calories the average person should consume in one day. A 2012 study found that about 96% of American restaurant meals exceeded the USDA recommendations for salt, overall calories, and fat.

Using your hand as a guide for portion control is probably the handiest (pun intended), most effective way to count the calories you’re consuming. Most of us know that counting, and limiting, calories is essential to lose weight, so let’s show you how to use your hands to make things easier.

A Teaspoon:

The size of the fingertip roughly amounts to the size of a teaspoon. This can be used to measure portions such as that of oils, spreads, or butter.

A Tablespoon:

Your thumb, from knuckle to tip, is about the size of a tablespoon. This measurement is often used for things like salad dressings or cheeses. You can also double this for a single serving of peanut butter.

1-2 Ounces:

A handful amounts to approximately a one or two ounces, and this is often used to measure snack foods. Remember that one handful equals one ounce of nuts and small candies, whereas two handfuls equal one ounce for chips and pretzels.

3-4 Ounces:

The size of your palm equates to about three to four ounces of protein, such as red meat or fish. Keep in mind that a three to four ounce portion is the daily recommendation for protein, and that the size of each person’s palm is different.

A Cup:

Besides using your fist to measure portions for fresh fruit and raw vegetables, it can also help you measure one serving of cooked pasta, rice, or granola. The fist can also be proportionate to the size of your cupped hand.

Sources:

https://www.healthyeating.org/Healthy-Eating/Healthy-Living/Weight-Management/Article-Viewer/Article/348/Correct-Portion-Sizes-How-to-Keep-Portion-Distortion-in-Check

https://livelytable.com/weight-loss-tips-for-real-life-portions/

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