The Forager's Journal

Trees release their leaves in the fall to make room for new growth. They don't ask permission—it's just what they do. And maybe it's what you need to do too. Life piles up. Stress, routines, clutter, decisions—it all weighs on you. When it feels like too much, it might be time for a detox: your chance to release what's no longer serving you and make space for clarity, energy, and balance. This guide walks you through how to detox your mind, body, and home—the three pillars that work together to help you feel lighter and more aligned. What Does Real Detox Actually Mean? Most people think of detox as juice cleanses or strict diets. But that's just the surface. True detox is holistic. It's about clearing your body of toxins and your mind of mental clutter and your space of unnecessary stuff. When you let go of what's holding you back—the habits, the emotions, the physical baggage—you create space for intentional living. Done with awareness and compassion, detox can transform how you feel physically, mentally, and emotionally. How to Detox Your Mind Your mind carries unprocessed emotions, looping thoughts, and the weight of other people's expectations. This mental fog can leave you feeling tired, disconnected, and stuck. Here's how to clear it: Journaling: Write down what's in your head. You'll often spot patterns and release tension just by getting it out on paper. Meditation: Even five minutes of quiet can calm mental noise and help you reconnect with what matters. Self-compassion: Notice when you're being hard on yourself, then treat yourself like you'd treat a good friend. How to Detox Your Body Your gut is the engine of your body's natural detox process. When digestion is sluggish, everything feels heavier. Supporting your digestive system gives you more energy, better mood, and that light, clear feeling you're after. Try these everyday habits: Hydration and minerals: Drink plenty of water and replenish key minerals to help your body flush naturally. A little salt (like Celtic sea salt) can actually support this process. Fiber and plants: Vegetables, fruits, and whole grains feed healthy digestion and gently support cleansing. Make them the foundation of your meals. Thoughtful supplements: Quality products like Oxy-Powder® use oxygen to gently support your digestive system without forcing it. If you're new to gut support, we also stock [link: probiotics] and [link: digestive enzymes] that work beautifully alongside whole foods. At Forage, we've handpicked every supplement in our gut health range to make sure it actually works—no fluff, no nasties, just real support for your body. How to Detox Your Home Your space reflects your inner state. Cluttered surfaces, unused items, and harsh chemicals create stagnant energy that weighs on your mind. But clearing it out doesn't mean a complete overhaul—small, intentional moves make a real difference. Organize and donate: Let go of things you don't use or love. You'll be surprised how much lighter your mind feels. Swap toxic products: Replace harsh cleaning supplies and personal care items with natural alternatives. Look for [link: natural cleaners], [link: plant-based soaps], and products made to support your wellness, not undermine it. Bring in nature: Plants, fresh air, and sunlight shift the whole energy of a room. They connect you to nature's rhythm and make your space feel alive. The Real Magic: It All Works Together When your mind is clear, your body digests better. When your body feels light, you're kinder to yourself. When your home is clean, your nervous system settles. They support each other. The key isn't intensity—it's consistency. Small daily practices, done with intention, build a sustainable lifestyle that actually lasts. Ready to start? Begin with one thing: drink more water this week, try one five-minute meditation, or swap one cleaning product. Then build from there. If you're ready to support your digestive health, explore our [link: Gut Health Range]—everything's designed to work with your body's natural processes, not against them.

Building Confidence In Your Wellness Journey Pursuing wellness today can feel overwhelming. Long workdays, family responsibilities, endless expert opinions online — even the most dedicated wellness seeker can feel discouraged. If you've ever felt guilty for not doing enough, or like you're falling behind, you're not alone. But here's the truth: wellness isn't about doing everything perfectly. It's about finding what works for you. Once you discover your personal flow, you'll start seeing — and feeling — results. Confidence follows naturally. This guide will help you shift your mindset, celebrate where you are right now, and trust your gut. You'll find practical tools to help you feel more at home in your own body and more confident in your choices. Why Confidence Matters in Wellness Confidence is often the missing piece. When you believe in your ability to create positive change, you're more likely to stay consistent with healthy habits — even when things feel overwhelming. That self-trust makes you more resilient. Your body holds wisdom. It tells you when it needs care, when it needs rest, when it needs support. By tuning into these signals instead of chasing what others are doing, you can create wellness practices that feel authentic and sustainable. Common Roadblocks to Confidence Understanding what's standing in your way is the first step to moving past it. Here are three reasons confidence in wellness can be hard to build: Information Overload The wellness space is flooded with advice. Supplements, routines, protocols — the options are endless and often contradict each other. With so much noise, making the "right" choices can feel impossible. Busy, Modern Life Between demanding work, endless to-do lists, and trying to maintain a social life, most people don't have time to prepare organic meals every day, get eight hours of sleep, and keep a perfectly clean home. The expectation to "do it all" drains motivation fast. Perfectionism For many, the biggest roadblock is internal. Wellness gets tied to unrealistic expectations — a perfect routine that can't slip, or it's a failure. This all-or-nothing mindset keeps you afraid to try new things or celebrate small wins because they don't feel "good enough." Mindset Shifts That Build Real Confidence Confidence grows when you change how you see yourself and your journey. Small shifts in perspective can be the difference between feeling discouraged and feeling empowered. Progress over perfection Wellness isn't about a flawless routine every single day. It's about making choices that serve you most of the time. Missing a workout or grabbing takeout doesn't erase the progress you've made. What matters is the direction you're moving in. Setbacks are learning opportunities Instead of seeing slip-ups as failures, view them as feedback. A stressful week might reveal that you need better boundaries. Skipping meals might show you how much better you feel when you fuel regularly. Every challenge is information about what works for you. Celebrate small wins daily Confidence grows when you notice progress, no matter how small. Did you sleep better after moving your body? Did you feel an energy lift after a nourishing meal? Did you carve out five minutes to breathe? These little victories prove you're moving forward. Practice gratitude for what's working Instead of fixating on what needs fixing, take time to acknowledge what's going well right now. Gratitude rewires your mindset — it helps you see yourself as enough, not lacking. That naturally builds trust in your efforts. Build Confidence Through Journaling Writing is a powerful way to shift perspective and build self-trust. Use these prompts to anchor your attention on what's working rather than what's missing: When have I felt most in tune with my body, and what helped me feel that way? What's one healthy choice I made recently that I'm proud of? What are three small victories I can acknowledge today? How has my energy, mood, or mindset shifted since I started focusing on wellness? What challenge have I overcome that proves I'm stronger than I thought? Your Wellness Is Unique — Honour That Wellness isn't a race to some finish line. It's a lifestyle that evolves with you — seasons of structure, seasons of flexibility, times of high energy, times of rest. Each phase has value. Each step contributes to your growth. The most important thing? Trust your intuition and honour your body's signals. That inner trust is what transforms wellness from a checklist into real empowerment. Small Steps, Real Support Building confidence happens one choice at a time. And you don't have to figure it out alone. At Forage, we've handpicked every product to support you in the areas that matter most — whether that's better digestion with [link: probiotics and gut health], steady energy through the day with [link: natural energy support], or restful sleep with [link: sleep support products]. The products you choose are part of your wellness story. This week, start with one thing: reflect on what's already working, celebrate it, and build from there. Your body knows what it needs. We're here to help you support it. Trust yourself. You already have everything you need to thrive. 💚

Castor Oil Packs: A Warming Wellness Ritual Castor oil has been used in traditional wellness practices for centuries. Many people use castor oil packs as part of their self-care routine — a simple ritual to relax, warm the body, and support their overall wellbeing. If you've never made a castor oil pack before, you're in for a pleasant surprise: it's inexpensive, deeply relaxing, and uses ingredients you likely already have at home. All you need is organic castor oil, some cotton cloth, and a heating pad. This guide walks you through how to make them, what to use, and how to get the most out of your castor oil pack ritual. Why Castor Oil Packs? Castor oil has a long history in traditional wellness practices. It's been used in cultures around the world as a nourishing oil for skin health, general wellbeing, and as part of relaxation rituals. When used as a warm pack, castor oil provides: A soothing, warming sensation against the skin A calming ritual that encourages you to slow down and rest A natural, plant-based approach to self-care An affordable wellness tool you can use at home The warmth of the pack combined with the oil creates a deeply relaxing experience — perfect for an evening wind-down or when you want to give yourself a bit of extra care. Why Use Organic, Cold-Pressed Castor Oil Not all castor oil is created equal. The quality of the oil matters. When you choose [link: organic, cold-pressed castor oil], you're getting an oil that's been extracted gently — without heat or chemicals. This preservation method means the oil retains its natural compounds, colour, and therapeutic properties. Cheaper, chemically extracted oils may be processed in ways that diminish their natural benefits. If you're going to invest time in a castor oil pack ritual, use quality oil. That's where it counts. How to Make a Castor Oil Pack What You'll Need [link: Organic, cold-pressed castor oil] (about 100–150ml per pack) Several strips of cloth cut from a 100% cotton or flannel shirt (roughly 30cm × 15cm each) A towel-sized piece of cotton flannel to cover the pack A rubber heating pad (not electric cloth) An old towel (castor oil stains, so use something you don't mind marking) Step-by-Step Instructions Prepare your space: Lay an old towel over your bed or sofa where you'll be lying down. Castor oil can stain, so protect your furniture first. Warm the oil: Gently warm about 100–150ml of castor oil in a small pot on the stove until it's comfortably warm to the touch (not hot). Dip your cloth strips into the warm oil until they're saturated. Apply the pack: Lie down on your prepared towel. Place 3–4 oil-soaked cloth strips across your chest and sides. You can apply packs to one area or alternate between sides if you prefer. Cover and heat: Place the larger piece of cotton flannel over the oiled cloths, then lay your heating pad on top. Set it to a comfortable warmth level. Rest: Keep the pack in place for 1–2 hours. This is your time to relax — read, listen to music, or simply rest. Some people like to alternate the heating pad between sides. Remove and clean: Once you're done, carefully remove the packs and heating pad. Wipe your skin with a warm, damp cloth if needed. Store any leftover oil-soaked cloths in a glass container in the fridge for your next use (they'll keep for several days). Tips for Success Use a plastic glove when handling warm oil-soaked cloths to avoid staining your hands Start with 30–45 minutes if you're new to packs, then build up to longer sessions Evening is ideal — your body is primed for rest and relaxation Make it a ritual — use it as an excuse to slow down, breathe, and care for yourself Reuse your cloths — store oil-soaked strips in the fridge between uses to save oil and time Make It Part of Your Routine Castor oil packs are one of those wellness practices that's simple but feels genuinely nourishing. It's just you, warmth, and time to rest — no complicated instructions, no expensive equipment. Many people find that regular castor oil pack sessions become a cherished part of their self-care routine. It's a chance to step away from the day, give your body some warmth and attention, and return to daily life feeling a bit more settled. At Forage, we stock quality organic cold-pressed castor oil that's been ethically sourced — the kind worth using for your wellness rituals. Pair it with other self-care staples like natural relaxation oils  to build a wellbeing routine that feels intentional and caring. Your Castor Oil Pack Ritual Awaits This is wellness made simple: warm oil, soft cloth, and an hour to yourself. No fuss, no complicated steps — just a gentle ritual that's been trusted for generations. Stock your home with quality [link: organic castor oil] and make it part of how you care for yourself. Happy resting. 💚

Welcome to the wonderful world of sweet potatoes! These delicious and nutritious root vegetables have been delighting taste buds for centuries, and there's so much more to them than meets the eye. From their rich history to their surprising health benefits, sweet potatoes are a versatile and fascinating food. So, let's dive in and uncover 50 fun facts about sweet potatoes that will leave you craving more! Sweet potatoes are not actually potatoes! They belong to the morning glory family, while regular potatoes belong to the nightshade family. There are over 400 different varieties of sweet potatoes, ranging in color from orange and purple to white and even yellow. The orange-fleshed sweet potato is often called a "yam" in the United States, but it's actually a sweet potato. True yams are starchier and drier than sweet potatoes and are more common in Africa and Asia. Sweet potatoes are one of the oldest vegetables known to man, with origins dating back thousands of years to Central and South America. They were first domesticated around 5,000 years ago in what is now Peru. Christopher Columbus introduced sweet potatoes to Europe after his voyages to the Americas in the late 15th century. Sweet potatoes were also a staple food for early American settlers, including the Pilgrims, who likely enjoyed them at the first Thanksgiving in 1621. George Washington grew sweet potatoes at Mount Vernon, and Thomas Jefferson had them served at the White House during his presidency. Sweet potatoes are highly nutritious and are packed with vitamins A, C, and B6, as well as fiber, potassium, and antioxidants. The orange-fleshed varieties of sweet potatoes are particularly rich in beta-carotene, which the body converts into vitamin A. Sweet potatoes are naturally gluten-free, making them an excellent option for those with gluten sensitivities or celiac disease. Despite their sweet taste, sweet potatoes have a relatively low glycemic index, which means they won't cause a rapid spike in blood sugar levels. In addition to being eaten fresh, sweet potatoes can be dried into jerky and ground into flour. Sweet potato leaves are also edible and are commonly used in African and Asian cuisines, either raw in salads or cooked as a leafy green vegetable. Sweet potatoes are a versatile ingredient and can be prepared in numerous ways, including roasting, baking, boiling, steaming, and even grilling. In the United States, sweet potatoes are often enjoyed as a side dish at Thanksgiving, either mashed, baked, or in a sweet potato casserole topped with marshmallows. In Japan, sweet potatoes are often roasted whole and sold as a popular street food known as "yaki-imo." In Korea, sweet potatoes are used to make a popular snack called "goguma-mattang," which consists of caramelized sweet potatoes coated in sugar. Sweet potato fries have become a trendy alternative to regular French fries, offering a slightly sweet and crispy twist on a classic favorite. Sweet potato pie is a traditional Southern dessert that is similar to pumpkin pie but made with mashed sweet potatoes, sugar, spices, and eggs. Sweet potatoes can be used to make a variety of beverages, including sweet potato smoothies, lattes, and even sweet potato beer! In some parts of Africa, sweet potatoes are fermented to make a traditional alcoholic beverage called "amabere." Sweet potato vines are often used as animal feed for livestock, particularly in regions where sweet potatoes are grown extensively. Sweet potatoes are grown in over 100 countries worldwide, with China being the largest producer, followed by Nigeria and Uganda. The world record for the heaviest sweet potato weighs in at a whopping 81 pounds, grown by Peter Glazebrook in the UK in 2010. Sweet potatoes are considered a drought-tolerant crop and are often grown in regions with poor soil quality or limited water resources. The leaves of sweet potato plants can help suppress weeds and improve soil health when used as mulch or compost. Sweet potatoes are an important crop for food security in many developing countries, providing a reliable source of nutritious food during times of scarcity. In some cultures, sweet potatoes are believed to have medicinal properties and are used to treat ailments such as coughs, colds, and digestive issues. Sweet potato starch is used in the production of biodegradable plastics, making it an eco-friendly alternative to petroleum-based plastics. Sweet potatoes have a long shelf life and can be stored for several months under the right conditions, making them a valuable food source during winter months or times of food shortages. The leaves and stems of sweet potato plants are sometimes used as natural dyes, producing shades of green, yellow, and purple. Sweet potatoes are an excellent source of energy for athletes and active individuals, providing a steady supply of carbohydrates to fuel workouts and replenish glycogen stores. Sweet potato vines are often used in landscaping and gardening as ornamental plants, adding a pop of color to gardens and landscapes. Sweet potatoes are a sustainable crop, requiring less water and fertilizer than many other staple crops such as rice, wheat, and corn. The flowers of sweet potato plants are edible and can be used to add a touch of color and flavor to salads and other dishes. Sweet potatoes are an important crop for small-scale farmers in developing countries, providing them with a source of income and food security. Sweet potato fries were popularized in the United States in the 20th century and have since become a beloved side dish at restaurants and fast-food chains nationwide. Sweet potatoes are often used in vegan and vegetarian cooking as a nutritious and flavorful alternative to meat. Sweet potato skins are edible and are a good source of fiber, so don't throw them away – try roasting them for a crispy snack. At THEO's, we keep the skin on! Sweet potato vines are sometimes used in traditional medicine to treat skin conditions such as eczema and psoriasis. Sweet potatoes are a popular baby food due to their mild flavor and soft texture, making them easy for little ones to eat and digest. Sweet potatoes are an important part of Thanksgiving celebrations in the United States and are often featured in dishes such as sweet potato casserole, sweet potato pie, and roasted sweet potatoes. Sweet potato fries can be seasoned with a variety of spices and herbs, such as cinnamon, paprika, garlic powder, and rosemary, to create unique flavor combinations. Sweet potatoes can be used to make a creamy and nutritious soup by blending cooked sweet potatoes with broth, coconut milk, and spices. Sweet potatoes are rich in antioxidants, which help protect the body against oxidative stress and inflammation. Sweet potatoes are naturally sweet, making them a delicious addition to desserts such as sweet potato cheesecake, sweet potato pudding, and sweet potato ice cream. Sweet potato plants are often grown as ground cover in orchards and vineyards to help control erosion and improve soil health. Sweet potatoes are a staple food in many traditional cuisines around the world, including African, Asian, Caribbean, and Latin American cuisines. Sweet Potato Jerky is a delicious way to get your veggies in!

Beets have been revered, and despised, by humans for centuries. As beet lovers, here's 50 things you didn’t know about beets! Mythology In Greek Mythology, legend tells that the secret to Aphrodite’s ageless beauty was that she ate heap-loads of beets. The Oracle at Delphi decreed beets to be worth their weight in silver because of their deep mystic potency. Some cultures believe that if a man and woman eat from the same beet, they will fall in love. History Beets were initially cultivated around 2,000 BC in the Mediterranean region. Humans originally ate just the beet greens and not the root, which were occasionally used in medicine. Ancient Assyrian texts reveal that beets grew in the legendary Hanging Gardens of Babylon in 800 BC. The ancient Greek physician Hippocrates (460-370 BC) recommended beets for binding wounds, cleansing the blood, and treating digestive problems. Despite only growing well during spring and fall, beets were so well regarded in Ancient Rome and Greece that methods were developed for producing them during the hot summer months. The ancestor of the cultivated beet is the wild sea beet, which grew in Africa, the Middle East, and Europe. Their leaves have been eaten since prehistoric times. The root part of the beet was cultivated for consumption in either Germany or Italy, first recorded in 1542. Northeastern Europe was the first area to embrace the beet root as a dietary staple; it was valued as one of the only vegetables that grew well throughout winter. Since the 16th century, beet juice has been used as a natural red dye. It was even used as a hair dye! In 1747 Andreas Sigismund Marggraf, a chemist from Berlin, discovered a way to produce sucrose from beets. Nutrition A type of beet known as the sugar beet is the source of around half of the world's refined sugar. Sugar beets contain 20% sugar compared to 8% sugar in red beets. THEO’s Beet Jerky is made with organic red beets – less sugar & more nutrition! Beets are a natural source of tryptophan and betaine, both substances that promote a feeling of well-being. They also contain high amounts of boron, a trace mineral which increases the level of sex hormones in the human body. The high iron content in raw beets can be helpful for people who suffer from anemia and fatigue.  Beets also contain betaine, a substance that relaxes the mind and is used in other forms to help treat depression. The nitrates in beets can enhance exercise performance by increasing nitric oxide production and can also help your blood carry more oxygen and help your blood cells work more efficiently. Beets also contain unique antioxidants called betalains, which are currently being studied as a potential weapon in the fight against cancer. Beets are an excellent source of folate, vitamin A and K, and a very good source of manganese, copper, and potassium. Beets are high in fiber, which helps with satiety and regularity. There are 43 calories in 100 grams of red beets. Beets are 88% water (and 100% superfood). Another important nutrient in beets is magnesium. Magnesium has a variety of functions, including preventing inflammation that leads to serious conditions like heart disease, osteoporosis, and even asthma.  One of the many benefits of beets is that they are loaded with folates, including folic acid and B9. These important nutrients can lower your risk of heart disease by reducing the amount of homocysteine in your blood, and it has plenty of other health benefits as well. Fun Facts Beets have long been considered an aphrodisiac in many cultures. Ancient Romans believed that beets and their juice promoted amorous feelings. The heaviest ever beet was recorded at 52 pounds – that’s the same as 70 ordinary beets! And the longest beet? It measured 24 feet! The beets we use are just 3 inches long, for reference. The rosy betalain-rich juice of red beets was used as a cheek and lip stain by women during the 19th century, a practice that inspired the old adage “red as a beet.” Need to get rid of garlic breath? Eat some raw beets. Beets can make for a decent hangover cure as it’s filled with nutritional benefits that eliminate toxins from alcohol consumption. What do Michelle Obama, Emma Stone and Albert Einstein have in common? They all hate beets. 😥 Michelle famously removed beets from the White House’s organic garden. Dwight Schrute is a big fan of beets, though. Beets can be fermented into wine. Beets can make your urine red or pink. Be forewarned after you eat Beet Jerky! Beet juice can indicate the acidity of a solution. If a solution turns pink when beet juice is added, it is an acid. If it turns yellow, the solution is alkaline. In Britain people tend to call beets “beetroot” and in the U.S. people mainly call beetroot “beets.” Does anyone call it rootbeet? Agriculture Around 20% of the world's sugar comes from sugar beets. Beets are a member of the chenopod family. Its relatives are swiss chard, spinach, and quinoa. Beets are also known as THE BLOOD TURNIP. Sounds like an attractive rebrand for us. Beets are most extensively grown in temperate to cool regions or during the cooler seasons. Cool beets! From seed to harvest, beets normally take about 7 to 8 weeks until they’re ready to go. As a root vegetable, beets are available year round, but they’re at their best from June to October. Beets are most commonly a dark red color, however they also come in other hues ranging from white to yellow to red-and-white.  Here are some common beet cultivars: 'Albino', heirloom (white root) 'Bull's Blood', heirloom 'Chioggia', heirloom (distinct red and white zoned root) 'Crosby's Egyptian', heirloom 'Cylindra' / 'Formanova', heirloom (elongated root) 'Detroit Dark Red Medium Top', heirloom 'Early Wonder', heirloom 'Golden Beet' / 'Burpee's Golden', heirloom (yellow root) 'Perfected Detroit', 1934 AAS winner 'Red Ace' Hybrid 'Ruby Queen', 1957 AAS winner 'Touchstone Gold' (yellow root) THEO’s Beet Jerky are made with the dark red ‘Merlin cultivar’! Preparation When harvested, the entire beet is edible, from its leaves, down to its pointed root. Sautéed beet greens anyone? If you buy beets with their greens attached, be sure to cut ‘em off before storing! The greens will take moisture away from the beet. Beets can be consumed raw, boiled, roasted, steamed, and even dried into Beet Jerky! We recommend peeling beets before cooking or eating, though you can do this after cooking them. If you’re going to cook or juice them unpeeled, we suggest giving them a proper scrub. For added nutrition and to reduce food waste, THEO’s Beet Jerky keeps the peel on! Beet Jerky is the easiest and tastiest way to get your beets in.

Broccoli and green leafy vegetables are full of nutrients that deeply nourish the body and prevent the development of common chronic diseases. The calcium content in broccoli rivals that in dairy, and yet most of us associate milk with strong teeth and bones. Who knew that a delicious green veggie like broccoli could provide as much calcium as most dairy products? The best way to enjoy your greens is with butter or ghee to support calcium absorption with vitamin K2. While many of us take a multivitamin for “insurance” purposes or even to meet our nutritional requirements, nothing beats food as the top source for micronutrients. This is because food not only gives your body a nutrient, it also gives your body all the equipment needed to process and use it. Eating a full spectrum of whole foods can enhance the bioavailability, uptake, and use of nutrients that are essential to our overall wellbeing. The standard American diet may leave people full – but also malnourished. Certain foods, such as heavily processed and refined foods, might fill your belly and satisfy your taste buds. But these foods will also leave behind nutrient deficiencies. Besides giving structure to our bones and our teeth, calcium is used for several basic functions in the body. This includes muscle contraction, the release of neurotransmitters, and the contraction of the heart. Calcium works best when surrounded by other like-minded nutrients. The best chance we have at getting a full team of nutrients that help each other out is when we simply eat calcium-rich foods. Two ways to get the most out of broccoli and other calcium-rich vegetables:   1. Eat your greens with butter. Butter or ghee from grass-fed cows is rich in a nutrient called vitamin K2. Vitamin K2 is different than the vitamin K that most of us associate with clotting. Vitamin K2, as it turns out, plays an important role in overall health and wellbeing. This includes bone and dental health. Because many of us consume dairy from grain-fed animals, rather than pastured animals, vitamin K2 deficiency is common. As Dr. Kate Rheaume-Bleue points out in her book Vitamin K2 and the Calcium Paradox, when calcium is in the company of vitamin K2, it knows exactly where to go and what to do. When we do not have enough vitamin K2, calcium tends to get lost. We find deposits of calcium showing up in the arteries, in kidney stones, and contributing to bone spurs.    2. Enjoy cultured vegetables with every meal.   Cultured vegetables are a living and active probiotic. Traditional foods like sauerkraut, pickles, and kimchee can pack a greater probiotic punch than their encapsulated cousins found at most health food stores. Beneficial bacteria do more than promote healthy digestion. They also enhance the nutritional value of the foods that they feed on. Some of the most calcium-rich foods are broccoli, collards, kale, and arugula. (2) Other good sources for bone-building calcium are cabbage and seaweeds such as kelp and hijiki. A blend of fermented hijiki seaweed, cabbage, and one or two of your favorite spices makes an elegant side dish – while providing calcium, as well as all of the complementary micronutrients that can only be found in whole, minimally processed foods. What to Remember Most About This Article:   Did you know that the calcium content of broccoli rivals that of dairy? Yet most of us firmly believe that milk is the only way to guarantee strong teeth and bones. Unfortunately, the standard American diet today leaves many people malnourished and severely lacking in important nutrients. Calcium especially is essential to basic bodily functions like muscle contractions, neurotransmitter release, and the contraction of the heart. Calcium works best in the body with other beneficial nutrients found in whole, calcium-rich foods.   With that in mind, here are two important tips to use to get the most out of calcium-rich veggies in your diet:   Eat your greens with butter or ghee. Eat cultured veggies at every meal.

Digestion is a central part of our daily life and greatly contributes to our overall health and wellbeing. From nutrient absorption to immune health, a healthy digestive system should be a top health priority. Many factors play into our digestive health including diet, stress, physical activity, and even sleep. In this article, we will explore the world of prebiotics, probiotics, and postbiotics, and how they support a healthy gut, promote digestion, and contribute to overall wellbeing.   Probiotics   If you’ve ever investigated support for your digestive health, you’ve probably heard of probiotics. Our digestive tract is naturally full of bacteria which can be both harmful and beneficial, sometimes referred to as “good” and “bad” bacteria. The balance of these bacteria is important for maintaining healthy digestion and can be affected by factors like diet, age, stress, and environmental factors. Probiotics are live bacteria that support the growth of the “good” bacteria, promoting digestive balance, regularity, and immune system health.  Along with their promotion of digestive health, it’s been suggested that probiotics could even improve the absorption of certain nutrients.  Common strands of probiotics include Lactobacillus acidophilus, Lactobacillus rhamnosus, Lacticaseibacillus rhamnosus, Bifidobacterium bifidum, and Bifidobacterium lactis. While often taken as a dietary supplement, food sources of probiotics include Greek yogurt, kombucha, kimchi, sauerkraut, miso, and cottage cheese. Garden of Life Probiotics    Prebiotics   Prebiotic dietary fibers are a type of dietary ingredient that are unable to be digested by our bodies but help feed and nourish the beneficial bacteria in our gut. By promoting the growth and activity of probiotics, prebiotics play a role in maintaining a healthy gut environment. 2 In the colon, prebiotics are fermented by our gut bacteria and can produce postbiotics as a byproduct. The most common types of prebiotics include inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides. 2 Food sources of prebiotics include flaxseeds, oats, bananas, garlic, and leeks. While prebiotics can be consumed through the diet, they are commonly sourced from dietary supplements.    Postbiotics    Postbiotics are the byproducts of probiotic bacteria during fermentation. Unlike probiotics, postbiotics are non-viable. Postbiotics can be produced as multiple types of compounds. Nutrients like vitamin B12, vitamin K, and folate or other compounds like amino acids, beneficial short-chain fatty acids, and enzymes can all be types of postbiotics.3  It’s important to note that research on postbiotics is still developing and their mechanism of action is still being explored. However, their potential in benefiting and supporting gut and overall health is clearly promising.   Other ways to support your digestive health daily include:   ·       Eat a balanced diet rich in whole foods including fruits, vegetables, whole    grains, lean proteins, and healthy fats ·       Drink plenty of water ·       Participate in daily physical activity ·       Prioritize quality sleep and stress management ·       Avoid drinking excessive alcohol ·       Limit fried, acidic, and highly processed foods ·       Consider dietary supplements when necessary  

Reduced sexual desire, a lack of energy, hormonal imbalance... all concerns that can cause a great deal of stress for women. Of course, environmental toxins and hormone disrupting chemicals (like BPA) only make the situation worse. Fortunately, women of any age can take nutritional steps to naturally balance hormone levels. Here are, in no particular order, the 10 best herbs for female hormone balance. 1. Ashwagandha A mainstay of Ayurveda, ashwagandha has been shown to reduce the stress hormones (ie., cortisol) which disrupt endocrine function and prompt premature aging. Ashwagandha stimulates blood flow to a woman’s reproductive organs to increase arousal and sensitivity, making it a popular choice for women who wish to regain their sex drive and satisfaction. Women experiencing menopause also report that ashwagandha helps to produce positive effects on hot flashes, anxiety, and depression.    2. Avena Sativa Generations of women swear by avena sativa – or oats, being its common name – as a libido enhancer, alleviator of menstrual cramps, and general aphrodisiac. It is believed to increase blood flow and stimulate the central nervous system, encouraging the physical and emotional desire for sex. Researchers also believe avena sativa frees bound testosterone, an essential hormone for sexual desire in both genders.   3. Catuaba bark The Tupi Indians of Brazil discovered and celebrated the many health benefits of Catuaba, particularly its effect as a libido enhancer. According to Brazilian research, the bark contains yohimbine, a known aphrodisiac and powerful stimulant. It stimulates the central nervous system, thereby providing energy and a more positive mood.    4. Epimedium Commonly known as Horny Goat Weed, many women take epimedium for its incredible menopause-relieving effects.  Alkaloids and plant sterols, especially icariin, act similarly to testosterone and have been found more effective than many current drug therapies, but without the side effects. Like other hormone-balancing herbs, it also encourages blood flow to a woman’s reproductive organs.   5. Maca (root) Also known as Peruvian Ginseng, the indigenous people of the Andes have used Maca root to approach infertility, sexual dysfunction, hot flashes, sleep disruptions, and even night sweats associated with menopause. It’s also a commonly-used aphrodisiac and libido stimulant. This shouldn’t be a surprise as it’s loaded with phytonutrients and zinc, an element essential for supporting sexual-related hormones. Women who have used maca root report greater sexual desire and more satisfying sex.    6. Muira puama European explorers brought this little herbal gem, termed "potency wood," back from the New World. It is known to calm nerves and relieve anxiety, and it is also said to increase blood flow to the pelvic area. Women who use muira puama report greater sexual desire, more satisfying intercourse, and more intense orgasms.    7. Shilajit Prized by both traditional Indian and Chinese medicines, the Chinese consider it a Jing tonic, or a tonic which aids physical energy and sexual drive. It’s formed from organic compressed plant material from the Himalayas. The compound is then concentrated and purified to create a high-potency extract. Packed with nutrients, amino acids, and antioxidants, its fulvic acid passes easily across the intestinal barrier which expedites antioxidant availability. It also promotes vitality by stimulating cellular ATP production. Shilajit is also known to alleviate anxiety, lift mood, and stimulate overall health.    8. Suma A popular aphrodisiac from the Amazon, suma root is sometimes referred to as South American Ginseng. It’s commonly used to improve mood, stimulate sexual desire, and encourage reproductive health. Research with animal models support these uses, noting it increases levels of estradiol-17beta, a powerful sex hormone essential to reproductive health and balanced hormone levels.    9. Tongkat Ali Tongkat ali is consistently referred to as as the greatest natural aphrodisiac known to man. Used in Malaysia by women to stimulate libido and increase the sensitivity of erogenous zones, Tongkat root also supports energy levels, cognitive function, and creates positive responses to stress. Researchers have found it boosts testosterone levels and promotes hormonal balance.    10. Tribulus terrestris Popular in both Chinese and Indian cultures, Tribulus terrestris has a long-held reputation as an aphrodisiac. It may stimulate androgen receptors in the brain and encourage the body to use hormones more efficiently. Women who use the herb experience increased arousal, better sexual performance, and improved reproductive system health.    A Final Thought For many women, hormonal imbalance may be the reason for lost libido, fatigue, and sexual disinterest. Restoring hormonal balance may lead to the return of a natural confidence, positive outlook, sex drive, and satisfaction. When considering a hormonal-supportive supplement, always validate the quality of your supplement source. Many herbal supplements on the market use fillers or low-quality ingredients with reduced effectiveness. If you're looking for a suggestion, I recommend Women's Hormone Balance, it contains an incredible blend of some of the previously mentioned herbs.

Introduction Are your joints achy or stiff? Do you find it harder to get out of bed than you used to, or experience, clicking or popping when you move? If so, you’re not alone. In fact, joint problems are one of the most common complaints of people of every age. Yet, it’s also true that these problems only seem to get worse with the passing years. In this article, we will delve into the most likely causes of joint discomfort, as well as take a look at how you can distinguish between joint and muscle aches. And we’ll also take a quick look at a few ways to help your joints at home, including natural oils that are known for their joint- relieving powers. Causes of Joint Problems Joint problems can be due to a variety of causes, depending on the joint involved. Some of the most common joints that people experience issues with are the hips and knees. This pain can be due to overwork, or the simple fact that they have to bear the weight of the entire body for a lifetime, which causes wear and tear. Discomfort of the hips and knees can also be due to an injury, which can lead to irritation or even a tear of the soft tissue. Other joints that cause widespread complaint are those of the upper body, including wrists, elbows and shoulders. These joints are usually affected by repetitive stress, such as that caused by computer work, tennis, golfing, knitting, or even playing musical instruments. Repetitive stress injuries can lead to symptoms like discomfort, tingling, numbness, stiffness, or weakness in the affected area. They can also cause swelling and redness over the joint and you may even hear clicking or popping in the joint when you move it. Differences between Joint and Muscle Problems You may be wondering whether the discomfort you’re feeling is caused by your joints or your muscles. And although they can be very similar, or even occur simultaneously, it can help to know which is at the root of your symptoms. Muscle irritation is generally caused by injury, overuse, or tension in the muscles, which leads to soreness, tenderness, and weakness. This can occur following exercise or can be due to another cause such as stepping off a curb wrong. Joint problems, on the other hand, are caused by swelling, injury, or damage to the joint. These result in stiffness, discomfort, and may involve a deep ache or a sharp feeling when you move. Most Common Joint Symptoms While discomfort, stiffness, and swelling are the most likely signs of joint issues, there are other symptoms you may experience. These include: Limited range of motion Weakness of the muscles around the joint Buckling or instability of the joint Clicking or popping when bending the joint Bony growths (especially in the small joints of the fingers) Joint issues can also lead to fatigue, lack of energy, and increased stress due to the toll they take on your body and mental wellbeing. What is the Treatment for Joint Problems? While there are prescription and over-the-counter medications available for joint problems, whenever possible it’s preferable to care for your joints naturally in order to avoid the side effects that come with any medication. Luckily, there are a number of things that you can do to help that can be extremely effective in reducing your aches and discomforts. #1 – Topicals You can experience fast topical relief from joint issues using a few powerful natural oils. The best oils for joints are: Coconut Oil: Coconut oil is loaded with good fats that help nourish joint tissues when applied topically. Simply massaging this rich oil into the skin over the affected joint can help soothe discomfort and also help with post-workout recovery. Jojoba Oil: Jojoba oil is a natural remedy that can alleviate muscle aches and irritation. Jojoba helps to naturally support healthy, balanced inflammation to ease joint issues and calm overworked muscles. Peppermint Oil: Peppermint oil offers powerful joint and muscle support. Its invigorating aroma calms the mind to relax the stress that keeps muscles tense. And it also provides a powerful cooling sensation that soothes joint discomfort. Arnica Oil: Arnica oil is especially powerful for joint problems. Because the oil is loaded with sesquiterpene lactones, it helps maintain inflammation levels in the normal range to reduce joint stiffness and irritation. Wintergreen Oil: Wintergreen oil is great for calming both muscles and joints. Rich in methyl salicylate, the oil supports healthy inflammation and eases irritation and tension. Camphor Oil: Camphor oil can be used topically to soothe discomfort and reduce irritation. A potent natural remedy for joint and muscle aches, the oil can be rubbed into the skin to deliver fast relief. These oils can be used alone or in combination to experience even more powerful relief for joint aches and discomfort.   #2 – Exercise Exercise is another powerful tool in combatting joint issues. Simple daily exercise, including yoga, walking, swimming, or other low-impact activities can go a long way to improving the health of your joints. #3 – Weight loss Losing weight can also help make your joints happy. That’s because for every extra pound you carry, an added strain is applied to your joints. This is especially true of the weight-bearing joints of your hips and knees. #4 – At-home remedies Other at-home remedies including using a heating pad or ice packs to calm and soothe your joints. Just be sure to place a towel between your skin and the heating pad or ice to protect your skin. It’s recommended to only use them for 20 minutes at a time and can be helpful to alternate between heat and ice. Closing If you’re living with joint aches and discomfort, symptoms like stiffness, popping, and instability could stop you from living your best life. However, by using the tips above, including topical oils, exercise, weight loss, and heat and ice, you can reduce the amount of joint issues you experience, get back to the activities you love, and back to living the life you want.

Mushroom BenefitsMushrooms are popping up everywhere lately, and not just in your backyard. They can be found in tea, coffee, gummies, supplements, and a variety of health products. Why are these fungi suddenly so popular and should you try this newest health trend?What are functional mushrooms? There are over 2,000 species of edible mushrooms, and most of us are only familiar with a handful that we might find on grocery shelves. But mushrooms are much more than food. Western medical research is starting to catch up to the potential of mushrooms for promoting health and well-being. Functional mushrooms are those that have specific nutritional properties with possible benefits for health. Mushrooms are a source of antioxidants, polysaccharides, B vitamins, minerals, sterols, and a type of fiber called beta-glucan. Some of the health benefits that researchers have evaluated for functional mushrooms include: Immune support Improved mood Exercise endurance Brain health Stress supportIncreased energyAs researchers continue to study mushrooms, we likely will learn more about their health benefits.Types of functional mushrooms There are a few functional mushrooms that stand out and that you may see when looking for a mushroom product.Lions Mane looks just like a shaggy white lion’s mane and has potential benefits for brain function, mood, and digestive health. Reishi is a kidney-shaped mushroom and is one of the most widely studied. It contains compounds that support natural detoxification and immune function, and promote relaxation.Chaga mushrooms are best known for supporting immunity, skin health, and healthy blood sugar. They are also a rich source of antioxidants. Cordyceps are sometimes called the “energy mushroom” because they help support increased oxygen uptake (Vo2Max) during exercise.Turkey Tail has benefits for digestive health due to the positive impact it can have on beneficial bacteria in the gut. It may also have immune health benefits.Other mushrooms that deserve an honorable mention for their health benefits are Tremella, Shiitake, Maitake, and King Trumpet.How to use functional mushrooms When adding mushrooms to your routine, some of them can be cooked and added to recipes, such as Lion’s Mane. But others can be quite bitter or difficult to find fresh. This is why many people opt for supplements, powders, or beverages with mushrooms.Functional mushroom products may contain individual mushrooms or a blend like our Herbals Brain Health Capsules. This product provides a blend of 10 different mushrooms and other beneficial ingredients to support immune benefits, as well as other beneficial ingredients to support immune health. Mushrooms are extracted in various ways and supplements may contain different parts of the fungus. Some contain whole fruiting bodies, which includes the entire mushroom and likely has the most health benefits. Other products just contain the mycelium or the “roots” of the mushroom which may not provide as many health benefits but are typically easier to grow.While you can take a mushroom supplement at any time, some may have relaxing or energizing properties. For example, Lion’s Mane and Cordyceps are good for increasing energy, whereas Reishi may make you sleepy, so match the mushroom to your desired state of mind.Mushrooms will most certainly continue to pop up in health products, beverages, and other functional foods, as we have just scratched the surface of their potential health benefits. Bookmark this article to come back and reference the different mushroom types and their common uses, but be sure to check in with your healthcare practitioner before adding anything new to your wellness routine.

If you have been trying to follow a gluten-free diet, you may need to learn more about food ingredients and reading labels than you originally anticipated. Unfortunately, the Food and Drug Administration (FDA) does not make it easy, as it doesn’t require that gluten-free be identified on food labels. This means you will need to become a gluten detective.  How do you spot gluten on a food label and what are some other ways you can avoid it in your food and supplements?    What is gluten?    Gluten is a protein found in wheat, barley, and rye. It needs to be avoided by people with Celiac disease, an autoimmune disease that affects the digestive system and is triggered by the consumption of gluten. Those with non-Celiac gluten sensitivity also need to avoid gluten as it can trigger a variety of other digestive and non-digestive symptoms.   Following a gluten-free diet can be more challenging than it sounds. Many food additives are made from wheat. Wheat by-products are frequently used as thickeners or fillers in supplements, medication, sauces, seasonings, and more. If you need to eat a completely gluten-free diet, you will need to learn to be a gluten detective by learning what to look for on a food label.    Identifying gluten on a food label    Gluten is found under several different names. Always start by looking for the most obvious terms that indicate the product is not gluten-free. These include:  Wheat (protein, starch, flour)  Bulgur  Malt  Farina  Soy sauce  Couscous  Matza  Seitan  Barley grass  Wheat germ oil    Some brands choose to use Latin words for wheat, barley, or rye. These terms include:  Triticum vulgare  Hordeum vulgare  Triticale  Secal cereale  Triticum spelta    Other ingredients are even more vague and may or may not contain gluten. If you are not sure, the best thing to do is call the manufacturer to ask if the product is safe. Ingredients to watch out for may include:  Modified starch  Hydrolyzed vegetable/plant protein   Natural or artificial flavorings  Modified food starch  Vegetable starch  Dextrin or maltodextrin    This is not a comprehensive list. You can find more foods and ingredients on the Celiac Foundation website. But if you are ever in doubt, it is best to avoid the food.    Certified gluten-free    One thing to understand about food labels is that even if it says “gluten-free” it may not mean 100% gluten-free. The FDA allows a bit of flexibility in how it defines the word “free”. Food can be labeled gluten-free if it has less than 20 parts per million (ppm) of gluten, which is not the same as zero.  Additionally, a company may label something gluten-free, but the product can still be cross-contaminated with gluten during production.  If you want to be sure the food or supplement contains no gluten, look for products that are certified gluten-free. There are a few different organizations that offer this type of service to brands.   Start by looking for products that are certified by either NSF International or the Gluten-Free Certification Organization (GFCO). Products that are labeled with either of these certifications have been independently tested to meet specific standards.   GFCO requires that all products contain less than 10 ppm of gluten, lower than what the FDA requires. These organizations also ensure that the brands meet very specific standards during processing and production to help prevent cross-contamination. Brands must also undergo annual inspections to maintain these certifications.   Garden of Life has worked hard to create an extensive line of certified gluten-free products.. Our goal is to provide products that meet standards above and beyond what is required by the FDA.    

Vitamins for energyYou’ve been feeling the mid-afternoon slump deeply lately. Perhaps you can barely keep your eyes open at your desk. Or maybe you are having a hard time just getting out of bed in the morning, even with a good night of rest. You probably want to feel more energetic so you can be more productive or at least not wake yourself up snoring at work. If you’re looking for a more natural way to boost your energy, without excessively relying on caffeine, you might be wondering “What can I take that will give me energy to get through my day?” Let’s talk about how to find a good multivitamin for energy and how to know if you need one or if something else might be going on. Why Am I Tired?There are lots of reasons why someone might be tired, and they’re not always related to nutrition or diet. The underlying causes of fatigue typically fall within two main categories: lifestyle or a medical condition. A few lifestyle choices that may be leading to you feeling tired include: Alcohol or drug use Too much or too little exercise Dehydration Lack of sleep Certain medications Nutritional deficiencies or imbalances Excessive stress Medical conditions that can cause fatigue include: Anemia Autoimmune conditions Diabetes or blood sugar imbalance Heart problems Cancer If you’re feeling overly tired and think there is an underlying cause beyond your lifestyle, it's always best to speak to your healthcare provider for a comprehensive evaluation. If you prefer to start with lifestyle changes to boost your energy, improving the quality of your diet is a great place to start. Adding a high-quality vitamin to your routine can help as well. One thing to understand is that multivitamins do not directly give you energy in the same way caffeine does. Let’s discuss how they can help improve your energy levels. Do Multivitamins Give You Energy? Vitamins and minerals found in multivitamin supplements are not stimulants, therefore, they do not have the immediate effect on your energy like caffeine or energy drinks. Instead, the nutrients found in multivitamins help the body effectively use the energy in food to support daily functions. For example, many of the B vitamins play a role in helping the body use the energy that comes from carbs, fats, and proteins. This is why you see B complex products touted as energy vitamin supplements. If you are not getting enough of the B vitamins from your diet, this may impact your body’s ability to efficiently use the energy from your food. Vitamin and mineral deficiencies can also impact energy. A multivitamin can provide nutrients that help prevent common deficiencies if you’re not getting enough in your diet. If you’re not sure if your diet meets your nutritional needs, ask your healthcare provider or dietitian. Vitamins for Energy If you’re looking for the best multivitamin for energy, here are a few nutrients you want to be sure are included: B VitaminsThe B vitamins are essential for energy production. There are eight vitamins that are classified as B vitamins. Look for all eight in any multivitamin supplement. These include:Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 Vitamin B12 Folate Pantothenic acid Biotin All of these vitamins play a direct or indirect role in helping the body use energy from food. Any good multivitamin for energy should include at least 100% of the Recommended Dietary Allowance (RDA) for all of the B vitamins. IronWomen of childbearing age and children have higher iron needs than men or post-menopausal women. Children are particularly vulnerable to iron deficiency, as growing requires a lot of iron. Women may also be vulnerable to a deficiency, particularly if they experience heavy periods or do not get enough iron from their diets. Men and post-menopausal women do not need as much iron. This is why you may see multivitamins formulated for men or women over 50 have minimal or no iron included. If you think your fatigue is caused by an iron deficiency, speak to your healthcare provider before taking additional iron beyond what is found in a typical multivitamin. MagnesiumMagnesium has over 300 functions in the body. One of these functions is to support muscle relaxation. While magnesium won’t directly give you energy, it can help you get a better night’s rest due to its relaxation effect, so you feel more energetic the next day. One thing to note: taking supplemental magnesium in doses beyond what is found in a typical multivitamin may cause digestive discomfort. If you experience digestive troubles, reduce the dose or try a different type of magnesium. Additional Tips to Increase EnergyWhile a multivitamin for energy can be one factor in improving energy levels, a supplement can never override the energy-zapping effects of an unhealthy lifestyle. Start by taking a look at some other habits that could be impacting your energy levels. Here are a few things to consider: Are you drinking enough water, at least 8 glasses per day? Are you starting your day with a balanced breakfast that includes carbohydrates, protein, and fat? Do your meals include a balance of carbohydrates, protein, and fats? Are you skipping breakfast or other meals? Are you eating at least 5 servings of fruits and vegetables per day? Are you eating enough protein-rich foods? Are you overconsuming caffeine? Are you sleeping enough? At least 7-9 hours? Are you exercising enough? Too much? Are you drinking alcohol at night to relax? Are you not managing your stress well? Are you taking on too much and never resting? In conjunction with addressing the lifestyle factors that may be influencing your energy levels, considering a high-quality multivitamin supplement can be beneficial. While multivitamins don't directly provide an instant energy boost, they play a crucial role in supporting the body's energy utilization processes. A multivitamin should complement a healthy lifestyle rather than replace it. If persistent fatigue persists or you suspect an underlying medical condition, an evaluation by a healthcare professional is always a great place to start. By taking a holistic approach and incorporating the right multivitamin along with positive lifestyle changes, you can improve your energy levels so you can power through your afternoon.

The right combination of herbs can enhance the flavor, fragrance, and even the appearance of any meal. While fresh herbs add a pop of color to your food, is it necessary to always use fresh?   It can be a challenge to keep fresh herbs around all the time, so when should you insist on fresh and when are dried herbs an adequate substitute?    What are Herbs?    An herb is any leafy plant with aromatic properties that can be used to flavor or season food, perfume, or medicine. Herbs are typically not used as a main ingredient of a meal, but instead are a way to enhance the flavor.   Some common herbs you might be familiar with include oregano, parsley, dill, or basil. The leaves of these plants typically have a distinct fragrance or flavor that helps enhance or modify the taste of your food. Herbs are different from spices, although they are used in a similar way. Spices come from other parts of the plant that are not leaves, such as the bark, seeds, roots, or berries.     Benefits of Dried vs. Fresh Herbs    While you might be tempted to believe that fresh is always best when it comes to herbs, this isn’t always the case, as each has its own benefits. Dried herbs are convenient and last for several years when stored properly away from heat or light. Since dried herbs are dehydrated, a small amount can add a lot of flavor. Dried herbs are also typically more cost-effective because you can use less of them.  Fresh herbs like basil or parsley add a pop of color and flavor to meals but tend to go bad within 1-3 weeks even when stored properly. You also have to use more of the herb to achieve the same effect, making fresh herbs more costly.     Health Benefits of Herbs   Herbs, dried or fresh, are a source of many vitamins, minerals, and antioxidants. Flavonoids, polyphenols, and other bioactive nutrients in herbs have been found to have a myriad of health benefits.   When it comes to dried herbs, some of the nutrients may be lost during the drying process. Water soluble vitamins, like vitamin C, are particularly vulnerable to loss when food is dried. Minerals or fat-soluble vitamins become more concentrated when the water is removed, therefore you get more of those nutrients for a smaller amount.  Another thing to consider, as herbs sit on the shelf, over time they will lose some of their nutritional value due to exposure to heat or light.  If you want to use herbs for their health benefits, consider a combination of fresh and dried herbs in recipes. Also, be sure to store your dried herbs in a cool, dark place and toss them periodically to ensure freshness.    Tips for Adding Herbs to Your Meals    If you want to add herbs to a recipe, how do you decide which to use? Fresh herbs are typically best for cold foods like salads, pesto, or guacamole. But dried herbs work well for cooked meals, such as sauces or soups. While you can substitute dried herbs for fresh herbs in most recipes, the swap is not one-to-one. Dried herbs are about three times more concentrated than fresh herbs, therefore you will need to reduce the amount by ⅔. For example, if a recipe calls for 3 teaspoons of fresh parsley, you will use just 1 teaspoon.  Herbs, whether fresh or dried, play a significant role in enhancing the flavor and appeal of meals. Their health benefits are substantial, contributing valuable nutrients. While fresh herbs offer vibrant colors and flavors, dried herbs offer a convenient option. The choice between fresh and dried herbs largely depends on the recipe, your personal preference, and what you have on hand.   

 - Sauerkraut is a source of probiotics, which provide many potential health benefits. It also contains enzymes that help your body absorb nutrients more easily. -Sauerkraut is a source if probiotics, vitamin C and iron, all of which contribute to a stronger immune system. -Sauerkraut’s low calorie, high fiber and high probiotic content may help prevent weight gain and promote the loss of unwanted body fat. -Sauerkraut promotes healthy gut flora and may increase the absorption of mood regulating minerals from your diet, Both of these effects help reduce stress and maintain brain health. -The fiber, probiotic and vitamin k2 contents of sauerkraut may contribute lower cholesterol levels, slight improvements in blood pressure and lower the risk of heart disease. -Sauerkraut contains k2, a nutrient that promotes healthier, stronger bones.  

Echinacea is a powerful and beneficial herb used by people around the world to maintain good health. Every part of the plant, from the roots to the flower petals, is bursting with vital nutrients. With a reputation as a natural cold remedy, many people enjoy echinacea in one form or another, whether as a tea, a supplement, or even the raw plant. Here, we'll look at ten impressive ways echinacea can support your health.   What Is Echinacea? A flowering plant native to North America, Echinacea purpurea has dotted the American landscape in one form or another for thousands of years. Initially prized by the Native American Sioux as a remedy for snakebites, colic, and infections, it went on to become a wellness staple until the advent of antibiotics. Today, echinacea remains one of America’s most beloved and widely used herbs. Natural cold remedies, cough drops, and organic supplements all cite echinacea as a key ingredient. Like other herbs, the health benefits of echinacea are owed to its diverse makeup of nutrients, which includes polysaccharides, alkylamides, flavonoids, polyphenols, vitamin C, selenium, and zinc.   10 Health Benefits of Echinacea Americans spend millions of dollars on echinacea supplements every year to support their health. With a long history of therapeutic use, there is a treasure trove of research to support its popularity.   1. Boosts the Immune System Echinacea can have a powerful impact on the immune system; over 14 clinical trials have confirmed its ability to encourage good health all year long. Other studies show echinacea to be among the most effective supplements for seasonal wellness.   2. Reduces Redness & Swelling Systemic swelling, redness, and discomfort in the body can have multiple sources, from an unhealthy diet to strenuous exercise. Consuming echinacea or applying skin care products that contain echinacea essential oil can help reduce and alleviate tissue irritation.   3. Promotes the Health of Cells Consuming echinacea promotes the health of protective cells in your body. Many of the compounds in echinacea support immune cells and encourage healthy cell growth.   4. Facilitates Oxygen Transport Echinacea may improve oxygen levels in the blood. Echinacea increases erythropoietin production in the bone marrow. This, in turn, promotes red blood cell production and increases the capacity of the blood to transport oxygen.   5. Supports Oral Health Echinacea has been evaluated in combination with other herbs like sage and lavender and found to reduce bad breath. It's believed this effect is partly due to echinacea's ability to neutralize the harmful organisms that cause bad breath.   6. Alleviates Physical Discomfort Native Americans used echinacea to reduce aches and pains. Today, research has shown its potential for promoting comfort following surgery.   7. Encourages Normal Skin Health Echinacea supports a normal complexion by helping to discourage blemishes and irritation. Other studies found that it helps hydrate the skin and reduce the appearance of wrinkles.   8. Promotes Upper Respiratory Health Echinacea is among the best herbs for supporting upper respiratory health, even in children. One double-blind placebo-controlled study found that air travel passengers who took echinacea tablets before and during a flight experienced fewer respiratory issues.   9. Provides Antioxidants Echinacea is a source of antioxidants like vitamin C, beta-carotene, flavonoids, selenium, and zinc. One study found that a particular echinacea tincture had more antioxidant activity than Gingko biloba.   10. Supports Normal Aging Although human research is necessary for confirmation, studies suggest that echinacea could offer anti-aging potential. In one study, supplemental echinacea was attributed to helping extend the lifespan of aging mice.     Using Echinacea Echinacea supplements are available in many forms. If you have access to the plant itself, you can make a pure, organic tea which doubles as an incredible herbal remedy.    Echinacea Tea Below is an easy recipe for echinacea tea. Make sure only to use organic or wildcrafted echinacea that's free of pesticides. For flavor, you can add natural sweeteners like honey, but I prefer it unsweetened. Heat 8 to 16 ounces of distilled or filtered water over medium to high heat. Add a mixture of flowers, roots, and leaves. Cover with a lid, reduce the heat, and simmer for about 15 minutes. Strain and enjoy hot or cold! Side Effects & Precautions   Echinacea is generally considered safe. However, people who are sensitive to pollen should exercise caution. Echinacea comes from the same family of plants as daisies, marigolds, and ragweed. Some common side effects of pollen exposure include dizziness, dry mouth, and mild nausea. While it is a favorite herb taken by many women, more research is needed to determine its safety for expectant or breastfeeding mothers. Before you try echinacea yourself, consult with your trusted health care provider.   Echinacea & Your Health   If you are looking for an echinacea supplement to enhance or support your health, then choose carefully. Only buy echinacea supplements from a trusted supplier who can provide organic options that are free of harmful chemicals, additives, or sweeteners.

Iron is a trace mineral that your body requires to function well. Many people know about the connection between iron and healthy levels of oxygen in your blood, but iron is also important for many other bodily functions.  Below we will discuss all things related to iron, including why it’s important, when you may need to get more iron in your diet, and the best sources of iron.   Why Is Iron Important?   The most well-known role of iron is to help make hemoglobin, a protein in red blood cells that helps transport oxygen throughout your body. However, iron does so much more.  Iron is necessary for the synthesis of myoglobin to provide oxygen to the muscles. It is a component of hundreds of proteins and enzymes, such as those needed for cell growth and function, energy production, immune function, and brain development.    Why You May Need More Iron    The Recommended Dietary Allowances for iron differ depending on your gender, age, and stage of life. Males ages 19 or older need 8 mg of iron daily to meet their needs. For females 19 years or older who menstruate, it is recommended to have an intake of 18 mg of iron daily. During pregnancy, these needs increase to 27 mg per day. During lactation, iron needs decrease to 9 mg/day, and menopause (typically occurring by age 51+) decreases iron needs to only 8 mg per day.  In addition to your daily needs, you may need more iron depending on your lifestyle or state of health. Chronic conditions that increase inflammation can increase how much iron you need daily. Athletes, especially those involved with endurance sports, have increased iron needs due to the increased wear and tear on their bodies.    How to Get More Iron in Your Diet    Iron deficiency is very common, affecting approximately 30% of the population globally. In the United States, the prevalence of iron deficiency is low in men (about 2%), but iron deficiency rates are higher in non-pregnant (between 9-16%) and pregnant women (approximately 18%). Many people may not be getting enough iron in their diet to stay healthy. Optimize your iron intake through food, vitamins, and certain eating habits to avoid iron deficiency.    What Foods are High In Iron?    Iron is present in both animal-based and plant-based sources. Respectively, these are known as heme iron and non-heme iron. Here are some foods that are highest in iron that you can incorporate into your diet.  Animal Sources of Iron  Oysters  Beef Mussels Liver (beef, pork, or chicken) Duck Sardines Shellfish  Plant-Based Sources of Iron  Fortified breakfast cereal  Beans (white, lima, red)  Lentils  Spinach Soybeans/Tofu Bitter cocoa powder    How To Maximize Your Iron Absorption     To get the most out of your iron, whether it comes from your food or from a multivitamin with minerals supplement that contains iron, here are a few tips you can consider:  If tolerated, try taking your iron on an empty stomach Avoid eating iron-rich foods with beverages that are high in oxalates, such as red wine, coffee, or tea Combine high-iron foods with acidic foods or foods that are high in vitamin C, which is the acid that helps boost iron absorption Try to separate your iron intake from foods that are high in calcium, as this can reduce absorption Cooking in a cast-iron skillet can help increase the iron in your meals Moderate doses of iron taken every other day may help increase how well iron is absorbed  Sometimes, it can still be difficult to meet your daily iron needs, even when adding iron-containing foods to your diet. A supplement can help fill in the gaps in your diet to get the nutrients you need. Garden of Life’s Vitamin Code Raw Iron Capsules uses iron sourced from whole foods that are vegan-friendly and easy on your stomach. In addition to being stomach-friendly, this supplement is Non-GMO Verified, Certified Vegan, and NSF Gluten-Free Certified. 

Your body needs vitamin K to perform a number of functions that support your everyday health. Vitamin K is a fat-soluble vitamin—along with vitamins A, D, and E—which means it’s best absorbed in dietary fat and stored in your body’s fatty tissues.   Vitamin K was discovered in the 1920s when Danish researcher Henrik Dam observed that it could help prevent chickens fed a fat-free diet from bleeding to death. Dam named it the “koagulation vitamin” based on the German spelling of the word, and from there, it became known as vitamin K.  Not getting enough vitamin K can have negative health effects, so it’s important to understand where to find it in your diet. What is vitamin K good for, how much do you need, and should you consider vitamin K supplements? Let’s dive into everything you should know about vitamin K.     Vitamin K Functions   Vitamin K acts as a coenzyme for numerous critical processes to occur within the body.   First off, this is the vitamin mostly required for blood coagulation. Vitamin K acts as a coenzyme in the synthesis of proteins involved in forming blood clots or coagulation. In other words, this helps blood clot so your body can form a scab and heal a wound.   Vitamin K also plays a role in maintaining your bone health. It helps to strengthen bones by producing osteocalcin, a protein hormone that helps prevent low bone density and reduces the risk for fractures. Some research suggests that vitamin K2 helps enhance the ability of calcium and vitamin D to do their job in supporting bone metabolism.     Vitamin K1 vs. Vitamin K2    While you’ve probably heard of vitamin K, this is a generic name for a family of two compounds called phylloquinone (vitamin K1) and a series of menaquinones (vitamin K2).   - Vitamin K1 is the predominant form found in foods we regularly eat, making up most of our dietary intake. One of the best places to find it is leafy green vegetables .-Vitamin K2 originates from bacteria. This is found in certain animal-derived foods as well as fermented foods. If you’re wondering where vitamin K is produced in the body, most menaquinones are also made by bacteria living in our digestive tract. It’s uncertain how much we actually get from vitamin K produced this way, but it’s presumed that it meets at least some of our daily needs.    How Much Vitamin K Do You Need?   While many nutrients have a Recommended Dietary Allowance (RDA), vitamin K has an Estimated Average Requirement (EAR). This is the average daily amount of vitamin K estimated to meet the requirements of 50% of healthy people. The EAR for vitamin K is as follows:   - Birth to 6 months: 2 mcg   - 7–12 months: 2.5 mcg   - 1–3 years: 30 mcg   - 4–8 years: 55 mcg   - 9–13 years: 60 mcg   - 14–18 years: 75 mcg  - 19+ years, males: 120 mcg   - 19+ years, females: 90 mcg    Vitamin K Deficiency   Most people in Western countries like the United States get enough vitamin K from their diet alone, and true vitamin K deficiency reports are rare. It’s most likely to occur in the event of severe malnutrition.   Still, there are certain groups of people who are considered to be at a higher risk for developing vitamin K deficiency. Two of the highest risk groups include infants not given the standard vitamin K1 supplement at birth and individuals with malabsorption disorders that can prevent optimal nutrient absorption.   True vitamin K deficiency can contribute to excessive bleeding, poor bone development, and an increased risk of heart problems.    Getting Too Much Vitamin K   Excessive intake of fat-soluble vitamins can be concerning because of how they are stored in the body. Unlike excess water-soluble vitamins, which are excreted in the urine, fat-soluble vitamins accumulate in the fatty tissues and organs.  This can have toxic effects in some cases, particularly when overconsumption is due to the use of supplements. However, there is no established Upper Limit—the maximum daily intake unlikely to cause adverse health effects—for vitamin K due to its low potential for toxicity from foods or supplements.      Vitamin K Foods    Vitamin K is found in a wide variety of foods, which explains why not getting enough of this nutrient is uncommon for most people. It’s likely found in several foods you already eat and others you might consider adding to your diet. Let’s take a look at food sources of vitamin K1 and vitamin K2.     Some food sources of vitamin K1 include:    - Leafy greens, such as spinach, arugula, lettuce, collards, and turnip greens  - Cruciferous vegetables, like broccoli, Brussels sprouts, and kale  - Roasted soybeans  - Carrot juice  - Okra  - Canned pumpkin  - Blueberries  - Grapes  - Cashews    Find vitamin K2 in the following foods:     - Natto, a sticky Japanese fermented soybean dish  - Chicken breast  - Eel  - Certain cheeses, like cheddar, Munster, and aged Gouda  - Beef liver  - Sauerkraut and kimchi  - Fermented pickles  - Egg yolk  - Tempeh    Should You Take a Vitamin K Supplement?    Most people do not need to take a vitamin K supplement to meet their daily needs if they regularly consume some of the foods listed above.   However, some people may benefit from a vitamin K supplement that contains both K1 and K2 if their diet is lacking, such as Vitamin Code Raw Vitamin K-Complex Capsules. Plus, many daily multivitamins include 100% of the daily value of vitamin K, which may be helpful for some people like post-menopausal women and athletes.   Always speak to your healthcare provider before adding any new supplement to your routine to ensure it’s safe and appropriate.     Potential Interactions    Because of vitamin K’s involvement in blood clotting, it’s important for individuals taking anticoagulant medications, such as Warfarin (Coumadin®), to be aware of their intake of the nutrient. These types of drugs have the opposite effect of vitamin K, which can interfere with their effectiveness.  Maintaining a consistent intake of vitamin K—meaning not making significant changes in existing vitamin K intake habits—when on anticoagulant medications is key. For instance, if you’re prescribed this medication, it’s not a good time to start eating a big bowl of spinach every day if you haven’t been doing that already. If you take these types of drugs, work with your doctor or registered dietitian to ensure your dietary vitamin K intake is stable.     Tips for Increasing Your Vitamin K Intake    If you’re not sure whether you’re eating enough vitamin K in your diet, here are some ways you can incorporate the vitamin K foods above:  - Try natto on top of steamed rice for lunch  - Enjoy a mixed green salad or add leafy greens to sandwiches and wraps  - Add greens to homemade pesto sauce tossed with noodles  - Sauté collards or turnip greens alongside your meal  - Use canned pumpkin in homemade muffins and pumpkin bread  - Toss blueberries in oatmeal or smoothies  - Enjoy a glass of carrot juice in the morning  - Try sauerkraut on sandwiches, burgers, or with Buddha bowls    Takeaway   Vitamin K is an important nutrient involved in many aspects of health, including keeping your bones strong and allowing your blood to form clots when necessary. Both vitamin K1 and K2 are found in a variety of plant, animal, and fermented foods that can be easily incorporated into your diet. While most people meet their daily needs for vitamin K through food, some may consider a vitamin K supplement to help fill in the gaps, with the guidance of their healthcare provider.