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All posts, Health & Wellness

12 Incredible Health Benefits of Folate

Folate, also known as vitamin B9, is a member of the B vitamin family.

While vitamin B12 might get more attention, and vitamin B6 is known for being anti-nausea, folate is an essential nutrient that not only helps vitamin B12 work, but is also important for reproductive health, heart health, and beyond.

There’s a lot of confusion between folate and folic acid, too. Folate is the natural version found in foods. Folic acid is a synthetic form of the nutrient that is harder for most to absorb and activate.

While lots of foods are fortified with synthetic folic acid, folate deficiency can still exist, especially in cases of certain genetic mutations.

Let’s explore.

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What is Folate?

As we learned above, folate is a member of the B vitamin family. It is a water-soluble nutrient, which means it is excreted in urine and must regularly be replenished to avoid deficiency. (source)

Folate is biologically active in the body in many areas but is especially vital for DNA health, amino acid conversions, regulating certain biological reactions, and methylation. It’s also vital for nervous system and immune health.

Due to certain genetic mutations, such as MTHFR (which stands for methylenetetrahydrofolate reductase), certain people cannot convert folic acid into usable forms of folate and may even require supplementation with the active form of folate, 5-MTHF.

Research also finds that foods rich in natural folate are so powerful that they might help to prevent or treat cancer, heart disease, anemia, cognitive decline, and even birth defects.

Health Benefits of Folate

Folate has numerous health benefits. They range from being vital for reproductive health to preventing heart disease, and many things in between.

Here are the top reasons to make sure you’re getting enough of this critical nutrient.

Healthy Homocysteine Levels & Heart Health

Homocysteine is an amino acid compound in the body that, when at elevated levels, has been associated with increased risk of heart attack, stroke, and other aspects of compromised heart health.

As with all B vitamins, folate has an essential role in maintaining healthy homocysteine levels.

You can’t overdose on homocysteine from dietary sources either, as it only occurs in the body during conversion processes from methionine, a different amino acid that is found in foods like meat, dairy products, and seafood.

Folate and other B vitamins are responsible for converting homocysteine into methionine and also metabolizing minerals. Folate also promotes key antioxidant reactions in the body.

Research shows that those who eat a diet higher in folate tend to have lower risks for heart disease, heart attack, and stroke. (source)

Improved Cognitive Function

Folate is a vital nutrient for healthy brain development and function. Research links faster brain decline in aging with low levels of folate. (source)

Folate is also required for healthy function of the areas of the brain that handle learning and memory, so low levels can have consequences even in younger individuals.

Folate is so potent that even short-term supplementation is associated with improved IQ, memory, motor skills, and short-term memory. (source)

Fertility and Birth Defect Prevention

Folate is required for healthy embryonic development in utero, particularly due to its role in DNA synthesis and the prevention of neural tube defects.

Folate’s role is so critical for a healthy pregnancy that supplementation with folate prior to and in the first few weeks of pregnancy reduces the risk of neural tube defects by as much as 60 percent. (source)

It can also reduce the risk of other birth defects, like congenital heart defects and cleft lips or palates.

It also supports pregnancy by promoting a healthy gestational length (i.e. helping to reduce the risk of preterm birth), promoting a healthy birth weight for baby, and supporting the circulatory and overall health of the mother-to-be. (source)

Certain genetic mutations can decrease fertility and make it harder to get or stay pregnant, but supplementing with natural or activated folate can help to address these concerns.

Having higher levels of folate in the cells is associated with better conception rates in men and women, mature eggs, and even greater odds of a healthy live birth. (source)

It even helps boost male factor infertility, with supplementation of folate paired with zinc boosting sperm count by as much as 74 percent. (source)

Reduced Risk of Cancer

Healthy folate levels are associated with protection against certain types of cancer, especially those involving the breast, gut, pancreas, and lungs. (source, source)

Low levels have been found to be riskier for the development of cervical cancer and breast cancer, as well as cancer of the brain, lungs, or colon.

Folate helps to regulate gene expression in the body—essentially it can act as a sort of light switch. Good genes can be turned on or off, as well as bad genes.

If good ones are off, and bad genes are on, cancer and other disease can occur. Folate helps to serve as a switchboard mediator of genetic expression and can have protective effects.

Folate also protects DNA and keeps it from breaking in the replication process. When DNA is replicated incorrectly, cancer and other anomalies can occur. (source)

Naturally Fights Depression

Research shows that people who are depressed tend to have lower levels of folate. (source)

While the nutrient alone cannot prevent depression or cure it, the association is there that balanced folate levels also work to avoid this brain condition.

Not only does low folate indicate higher risk for depression, but it can also mean poorer response to antidepressant medication. (source)

Folate plays such a crucial role in mental health because it helps synthesize certain neurotransmitters, specifically serotonin and dopamine.

Both of these neurotransmitters are required for feelings of calm and balance in the brain. When the levels go too low, anxiety and depression often result. (source)

Boosts Antioxidant Activity in the Body

Folate helps to decrease free radical activity in the body, cutting back on oxidative damage that can skew how cells function.

Folate can even protect DNA and cellular health in the presence of toxins by acting as an antioxidant and stimulating the body’s natural detox mechanisms. (source)

Supports Healthy Immune Response

We need immune systems to defend against viral and bacterial invaders, but we also need them to be properly sensitized.

Folate helps promote normal immune response and activity both in cases of illness and autoimmunity—where the immune system needs to be reminded not to attack its own body.

In people with folate deficiency, reduced immunity is often seen, with frequent infections or illness.

Supplementing with folate and adding folate-rich foods to the diet can not only increase a person’s defense against illness, but can improve blood health and oxygen transport throughout the body, increasing energy levels and helping the body recover faster.

Boosts Healthy Red Blood Cell Levels

Speaking of blood, we need an adequate number of red blood cells to carry nutrients and oxygen throughout the body.

Independent of other factors, if a person is low in folate levels, they may be more prone to anemia. This leaves the blood short of oxygen and red blood cells, and the overall body fatigued and unable to properly repair itself or fight infection.

Promotes Healthy Bones

Increased risk of bone fracture, bone density loss, and diseases of the bone are associated with inadequate levels of folate. (source)

Without enough folate, bone loss happens faster.

This is partly due to the fact that folate stimulates an enzyme that is responsible for promoting bone formation and preventing excess loss of bone.

Supports Healthy Vision

Part of the aging process can result in a natural decrease in perfect vision. But it can also be associated with age-related macular degeneration, a condition that is largely responsible for blindness in older Americans.

Research finds that healthy intakes of folate, vitamin B6, and vitamin B12 can reduce the risk of developing this disorder by more than 40 percent. (source)

Protects Against Liver Damage

The liver is a crucial organ for detox, hormone break down, and digestion. Research shows that when low folate levels are present, there are greater chances for oxidative damage to liver cells and even a greater risk for liver cancer. (source)

Of course, one of the biggest risks for liver disease or disorders is excessive intake of alcoholic beverages.

Not only do those who drink moderately or more experience lower levels of folate, folate itself helps protect liver cells from damage of this kind. Folate works to protect liver health by boosting levels of antioxidants in the body, especially glutathione. (source)

Might Help Address Autism Spectrum Disorders

Adequate folate intake during pregnancy might help to decrease the risk of birth defects but might also reduce the chances of autism spectrum disorder.

However, in children who have already been diagnosed with autism, supplementation with folate has been shown to improve brain function and alleviate certain symptoms.

It can also decrease oxidative stressors which can tend to worsen symptoms or progression of the brain disorder.

Symptoms of Folate Deficiency

It’s entirely possible to be deficient in folate. Because it is water-soluble, it needs to be replenished on a regular basis to avoid low levels.

While the average person in the United States is likely not deficient, people in certain populations (like being pregnant or being elderly) or with genetic mutations can struggle to get enough.

Signs of folate deficiency could include any of the following:

Frequent infections or illness; low immunity
Low energy levels and fatigue; including chronic fatigue
Pale skin
Early graying of the hair
Anemia
Digestion problems like bloating, constipation, and irritable bowel syndrome
Birth defects
Frequent canker sores
Mood changes, depression, anxiety, or irritability
High levels of homocysteine
Shortness of breath

It’s most likely that you’ll fall short of the folate needed if you fit into one of the following categories:

Genetic mutations, especially MTHFR
Breastfeeding or pregnancy
Alcoholics
Liver disease
Kidney dialysis
Regular laxative use
Diabetes or diabetes medications

There are other reasons why you could be low in folate. If you suspect you’re low or have concerns, speak with your healthcare provider about getting tested to understand your levels.

Natural Food Sources of Folate

Folate can naturally be found in many foods. While people with certain mutations may struggle to absorb it all from food sources, most healthy individuals will do best to get as much as possible from dietary sources.

The foods richest in folate are:

Spinach
Beef liver
Edamame
Artichokes
Black eyed peas
Asparagus
Lentils
Broccoli
Brussels sprouts
Mustard greens
Collard greens
Turnip greens
Kidney beans
Romaine lettuce
Avocado
Wheat germ
Okra
Oranges

How to Supplement with Folate

While folate is in several foods, people with certain genetic mutations struggle to convert even natural folate into the active and usable form. Supplementing with pre-activated or easier to convert forms might help to correct a deficiency.

Speaking with your doctor is the best way to know if you might fall into this category. If you know that you don’t have MTHFR mutations, you can supplement with any type of natural folate or folinic acid.

If you do have known or suspected MTHFR mutations, choosing folinic acid (which is easily activated into 5-MTHF) or methylfolate will help to boost levels.

Dosage can range from person to person, so ask your doctor for recommendations or follow the suggested dosage on your product.

Bottom Line

Folate is a critical nutrient that is needed for nervous system health, cardiovascular function, fertility and reproductive health, and even for protection against certain types of cancer.

It is naturally found in foods, but some people with genetic mutations may struggle to activate it at a cellular level. Supplementation can help to provide balance and support.

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Aimee McNew

Aimee McNew, MNT, CNTP, is a certified nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

All posts, Health & Wellness

5 Natural Ways to Reduce Bloating

Medically review by Kim Langdon

Here's a little something we can all agree on: bloating sucks. You know, when you just have to unbutton your jeans to let out a little?

It's pretty uncomfortable, unanimously.

Some of us can easily trace the source of our sudden distended belly back to a hefty Thanksgiving dinner, one-too-many beers, or a carb-heavy treat once in awhile, but some folks don't have it so easy.

Some people feel bloated far more often - even daily.

While very regular and uncomfortable bloating can be a sign of something else - a big one being a food intolerance or allergy - and we encourage you to look into the reasons why, having some natural, at-home remedies to lessen the discomfort and pain of this symptom can be very helpful.

And no - we're not just going to recommend wearing strictly sweatpants (although you can do that, too).

What's actually happening when you get bloated?

It's good to understand exactly what's going on inside when you bloat. After all, it's what's on the inside that counts.

Beyond your pants not fitting all of a sudden and the uncomfortable bulge that makes it hard to sleep at night, bloat is pretty simple.

Understanding it fully is what can help us eliminate and address the problem. By definition, bloating is a build-up of abnormal gas, swelling in the abdomen.

Many people have experienced bloating after eating too much (hello, Thanksgiving dinner!), having a carb-heavy or starchy meal, eating other rich foods like deep-fried foods or creamy, dairy foods, or eating too fast.

Some foods are more likely to cause gas and overall digestive distress, too.

Beans and lentils (especially unsoaked), artificial sweeteners, cruciferous veggies (especially raw), and whole grains can wreak havoc on the system.

It goes without saying that avoiding these instances are the best way to reduce bloating.

But what else can you do?

1. Boil some ginger root

Ginger is a magical cure-all. This little root holds big promise for healing benefits.

It's a powerful immune booster and it's a fantastic anti-microbial agent giving it power to fight off bacterial infection. Above all, it's a good digestive treatment.

Boiling down some ginger root can help you avoid bloat altogether, or treat it when it rears its ugly head.

First, supplementation can aid with the stomach's emptying of contents into the small intestine, reducing the side effects of delayed gastric emptying - a potential underlying cause of your regular bloating. It's also good for nausea which may be a side effect.

Ginger can also relax the stomach muscles, aiding in more effective and less painful digestion. Finally, it can help prevent malabsorption.

Basically, food can get stuck on the way down and out of the body, leading to fermentation and rotting in the body. Yikes!

Not only can ginger help you actually absorb the nutrients in your food (important stuff!), but you can avoid the pain that comes along with food not passing through quickly enough.

2. A spoonful of caraway

If Ayurveda has anything to say about it, caraway is a digestive powerhouse.

These little seeds go a long way, and just a spoonful can help you relieve abdominal stress.

Caraway seeds contain a potent oil in which you will find carvone and limonene, both of which Ayurvedic medicine has used for gastrointestinal problems for years.

You could even brew some of the seeds into your ginger tea!

This little tonic can relieve excess flatulence and gas, prevent constipation (due to caraway's high fiber content), ease symptoms of IBS, and more.

3. Supplement with activated charcoal

Activated charcoal is quickly becoming a household necessity in our books. The stuff is amazing for DIY beauty, peeling face masks, and even beating a hangover.

You can also use it to whiten teeth despite its aggressive color. Basically, it acts as a removal agent - stains, poison (i.e. alcohol), and toxins.

Because of this, it can also be really helpful for smooth and pain-free digestion.

In essence, it will bind to the byproducts in food that are responsible for gas and discomfort. You can take it before a meal, especially if you're having lots of fibrous veggies or beans.

Ideally, you'll take around 500 mg. around one hour prior to eating.

You want to be careful not to rely too heavily on activated charcoal for digestion because while it will bind to the bloat-worthy ingredients, it can also bind to vitamins and minerals which compromises absorption rates.

Make sure to take it with a full glass of water! Read more about the benefits of activated charcoal.

4. Peppermint tea

Peppermint tea is another super healer. You can brew fresh mint leaves or pick up an organic peppermint tea blend at your favorite tea shop or supermarket.

It's soothing for the belly for a few reasons. First, it has antispasmodic properties which will help relieve cramping.

It can also increase gastric juices which will help the stomach digest the way it's meant to. We need stomach acid!

Oh, and peppermint oil has a particularly strong argument; its volatile oils will stimulate the gallbladder, leading to proper fat digestion and subsequent bile release.

Basically, peppermint will help the stomach relax and release enough acid to digest food.

When the stomach has enough acid, we properly digest and absorb all the good nutrients in our food and can generally avoid gas.

5. Find the solution

Long-term relief is the best kind of relief. If your bloating feels like an episode of 'Unsolved Mysteries,' it's time to crack open the cold case again.

A little investigation goes a long way when you know where to begin. One of the most common causes of bloating is a food allergy or intolerance, and finding out which food that is can be tricky, but rewarding!

Following a simple elimination protocol can help you pin point problem foods and become a more mindful eater overall, helping you to easily identify foods that don't agree with you very well.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Kim Langdon

Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.

All posts, Recipes

17 Healthy + Delicious Vegan Chicken Nugget Recipes for Kids & Adults

Chicken nuggets are a staple snack in many American households, but for those who are vegan or vegetarian, foregoing the delicious food can still be disappointing.

After all, who doesn’t love the crispy and seasoned goodness of the outside of a nugget, not to mention the soft, warm inside and array of dipping sauces you can pair it with?

This might seem like a no-brainer, but (spoiler alert!) nuggets don’t have to be made from chicken.

In fact, you can still create a crispy, crunchy, and perfectly seasoned nugget using ingredients which are healthy for you – including chickpea, eggplant, mashed vegetables, and (perhaps the most popular of all) tofu.

To help you on your vegan nugget journey, we’ve rounded up 17 of the most delicious, yet easy-to-make vegan nuggets that you’ll find.

Trust us, once you try one of these tantalizing nugget recipes, you’ll never go back to the original!

1. THE BEST TOFU POPCORN/NUGGETS WITH 3 EASY DIPPING SAUCES FROM UNDER A LEMON TREE

If you prefer your nuggets more on the “popcorn chicken” side (just, you know, without the chicken), then you’ll love these tofu popcorn / nuggets.

If you have a “tofu hater” at home, you might want to try this recipe first, as it will have them becoming tofu’s biggest fan.

In this recipe, the tofu is first coated with corn starch, then dipped into this breading made from oat flour, nutritional yeast, coconut sugar and spices.

The resulting crust is crispy, flavorful and golden brown!

2. CHICKPEA NUGGETS FROM THE KITCHN

If tofu still isn’t quite your thing, or you simply want to try a different alternative nugget recipe, then take note: these chickpea nuggets are divine and super easy to make!

These chickpea nuggets might look like chicken nuggets, but are vegan, baked (not fried), egg-free, and require only six pantry staples. Ingredients include panko or gluten-free breadcrumbs, rolled oats, garbanzo beans, kosher salt, garlic powder, and onion powder.

3. CRISPY RANCH TOFU “CHICKEN” NUGGETS WITH MAPLE-MUSTARD SAUCE FROM KELLIE’S FOOD TO GLOW

Pop these crispy baked tofu nuggets in a sandwich, on your favorite salad, or dip them in an easy maple-mustard sauce (recipe included!).

These crispy ranch tofu nuggets use ingredients such as firm organic tofu, dried parsley, dill, garlic granules, onion granules, chives, salt, white pepper, flour, ground turmeric, panko breadcrumbs, nutritional yeast, and oil spray.

4. BAKED BUFFALO TOFU NUGGETS WITH VEGAN RANCH SAUCE (GLUTEN-FREE) FROM EMILIE EATS

These baked buffalo tofu nuggets are a fun snack or side dish for kids and adults alike, plus they’re vegan and gluten-free!

Serve them with a dairy-free ranch sauce for the ultimate appetizer. Delicious and healthy ingredients include chickpea flour, garlic powder, onion powder, ground cumin, smoked paprika, and more. Serve these up next game night or girl’s night in.

Your guests won’t know what hit them – in a good way, of course!

5. CRISPY COCONUT EGGPLANT NUGGETS FROM IT DOESN’T TASTE LIKE CHICKEN

If there’s one way to guarantee you’ll enjoy eating eggplant, it’s to turn it into these crispy nuggets. Either cooked or fried, these tasty morsels will melt in your mouth.

Ingredients include eggplant (of course), salt, flour, salt, pepper, ground flax or chia, warm water, panko, and shredded coconut. The best part? You can team these nuggets with a classic ketchup or get adventurous!

We’re thinking ranch sauce, sriracha…you name it!

6. SPICY HEMP CRUSTED JACKFRUIT NUGGETS FROM VEGAN RICHA

These spicy hemp crusted jackfruit nuggets are vegan, gluten-free, and soy-free, making them a win-win for many.

The jackfruit pieces are dipped in a flavorful batter, rolled in spices and hemp seeds and baked to crisp. Just pair them with your favorite cooling sauce, whether it’s blue cheese sauce or a yoghurt-based one.

You can even add coarsely-ground nuts to your batter for a crunchier texture.

7. VEGAN POTATO CHIP CRUSTED CHICKEN NUGGETS WITH FRY SAUCE FROM RABBIT AND WOLVES

These nuggets are chickpea and vital wheat gluten based, plus they have the most amazing salty chip coating!

The accompanying vegan fry sauce is made from ingredients including vegan mayonnaise, ketchup, pickle juice, paprika, and garlic powder.

How delicious does that sound?

You could even pair the nuggets with ketchup, BBQ sauce, ranch sauce, or any other condiment that takes your fancy.

8. SQUASH FINGER NUGGETS FROM THE DORKY FRENCH

These squash finger nuggets are vegan, gluten-free, easy to make, nut-free and require only 7 ingredients!

To make these delicious nuggets, all you need is squash, potato, olive oil, onion, cumin seeds, soy sauce, and paprika powder.

If you’re in need of some inspiration as to what you should serve these with, the chef pairs hers with a mix of Sriracha sauce and ketchup, along with a side of melted vegan cheese.

Delicious!

9. VEGAN BAKED CHICKPEA NUGGETS FROM VEGGIE DESSERTS

These tasty baked chickpea nuggets are super easy to make using just 6 ingredients in 30 minutes of total cooking time.

They’re soy-free, oil-free, dairy-free, nut-free and easily made gluten-free, meaning that the whole family will fall head over heels in love with them (and hopefully no one has to miss out!).

Ingredients include rolled oats, chickpeas, water, onion powder, garlic powder, ground cumin, and breadcrumbs.

10. RED LENTIL VEGGIE NUGGETS FROM DARN GOOD VEGGIES

Fancy making some kid-friendly nuggets that sneak in a few servings of veggies?

These red lentil veggie nuggets feature ingredients such as cauliflower, carrot, yellow onion, peas, red lentils, avocado oil, garlic, nutritional yeast, Italian seasoning, honey, nutmeg, bean flour, and salt.

They might look great, but they sound totally delicious too!

11. KALE AND SWEET POTATO VEGGIE NUGGETS FROM FEED ME PHOEBE

According to the chef: “You’ll be amazed by how quickly these veggie nuggets come together with a little semi-homemade help from the store.

You can enjoy them with any sauce of your choosing and freeze them for any future last-minute lunch or study breaks”.

These healthy nugget alternatives feature sweet potatoes, kale, chili powder, smoked paprika, flax seed meal, gluten-free breadcrumbs, and sea salt. Yum!

12. CRISPY PIZZA TOFU NUGGETS FROM FRIED DANDELIONS

These homemade crispy pizza tofu nuggets are sure to be a hit with both kids and adults alike!

They gain inspiration from three of the most wonderful foods (pizza, tofu, and nuggets) and contain ingredients such as vegetable stock, onion powder, fennel seeds, oregano, garlic powder, nutritional yeast, tomato paste, agave, non-dairy milk, and more.

You can even dip them in a Marinara sauce if you wish to truly celebrate those Italian pizza flavors!

13. SWEET BASIL CORN NUGGETS THE NUT FREE VEGAN

These are a variation on corn fritters, a Pennsylvania Dutch dish that originated in the United States. Whether you choose to eat these as a delicious appetizer or a casual dinner, we can guarantee they’re delicious.

They contain ingredients such as creamed corn, whole kernel corn, yellow cornmeal, vegan egg replacement, plant-based milk, salt, black pepper, basil, and vegetable oil.

14. BREADED & FRIED CAULIFLOWER NUGGETS FROM ELEPHANTASTIC VEGAN

Looking for a vegan or vegetarian-friendly game day snack? When you bite into these nuggets, you won’t believe that they’re made from cauliflower. Just pair them with your favorite sauce (we recommend barbecue sauce) and enjoy!

Other ingredients include breadcrumbs, panko flakes, flour, sesame seeds, and spices of your choice.

15. EGGPLANT VEGGIE NUGGETS FROM BROOKLYN FARM GIRL

Eggplant veggie nuggets are healthy, easy to make and kids love them. Plus, they’re made with simple ingredients and are ready in less than 20 minutes!

They contain shredded eggplant, eggs, salt, flour, Italian breadcrumbs, mozzarella cheese, and olive oil. Rolling the nuggets in extra breadcrumb mixture gives them a delicious, crunchy coating.

Trust us, your kids will never turn this veggie snack or meal down!

16. CRISPY BAKED TOFU NUGGETS FROM BIANCA ZAPATKA

Imagine this: crispy and crunchy meatless fingers which are tossed in a flavorful barbecue sauce. Sound heavenly?

We think so! To make these, you’ll need firm tofu, panko breadcrumbs, neutral oil, paprika, sea salt, black pepper, nutritional yeast flakes, corn-starch, non-dairy milk, apple cider vinegar, and barbecue sauce.

17. EASY TO MAKE QUINOA VEGAN NUGGETS FROM BOHEMIAN VEGAN KITCHEN

If you want to satisfy that kid craving for nuggets, but you also want your kids to eat healthy, then you’re in luck.

Not only are these nuggets meat-free, but they’re also very healthy and packed-full of ingredients such as ground flax seed, filtered water, quinoa, walnuts, cauliflower, panko breadcrumbs, nutritional yeast, baking powder, onion powder, pink salt, and garlic powder.

Winner, winner, vegan dinner!

Which Vegan Nugget Recipe Will You Make?

There you have it – 17 vegan nuggets that both children and adults will love!

Whether you’re looking for an easy, meat-free dinner, game day snack, or appetizer when friends come around, these chicken-free nuggets are sure to impress.

While chicken nuggets might seem like a freezer staple in many households, it doesn’t have to be that way. Swap the saturated fat, meat products, and high salt content for nuggets made from tofu, cauliflower, or other fruit or vegetables.

We promise they don’t just taste good, but are also a lot healthier for you and your family.

Which vegan nugget recipe will you be trying from this list first? We’d love to hear your thoughts in the Comments section below!

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Melanie

Melanie Clarke is the founder of Whim Online Magazine, an online magazine based in Australia that has a strong focus on whimsical + dreamy photography, as well as art and fashion content.

All posts, Beauty & Skin Care

How to Get Rid of Dark Under Eye Circles

Medically review by Kim Langdon

The obvious answer? Probably to get more sleep.

But you know that if you often find yourself with dark under eye circles or bags, sleep isn't the answer you're looking for!

You need something to work now, so at the very least you don't have your co-workers asking you if you're feeling well.

Besides, you should feel confident in the way you look, even without any makeup.

Instead of covering up, we've got a few tips and tricks up our sleeve.

Even if you get good rest most of the time, you're not immune to looking like you didn't!

One late night is all it takes to feel and look a little run down, and it's not exactly a badge of honor.

If you know us at Happy Body Formula, you know we really emphasize good sleep as a crucial part of good health.

Besides slacking on your slumber, other factors that may be impacting the intensity or consistency with which your dark under eye circles appear include smoking, drinking, allergies, skin conditions like eczema, natural aging, sleeping face-down, water retention, and bloating.

And don't worry - we're not talking about any drastic measures today.

We're just dishing out some all-natural, no-harm methods to put a little sparkle back in your eyes, pep in your step, and boost in your confidence.

These easy methods for under eye bags are easily done with budget-friendly products, foods, lifestyle hacks, and things you probably already have at home.

No insanely expensive creams necessary.

The makeup fix: fail-proof concealer

If you've attempted this method before which seems like the most logical, you've likely run into the problem of brightening things up a notch too high.

You know - those photos where your under-eye circles aren't too dark, but a bit ghostly looking instead!

See, there's a method to this madness, and it's all about perfecting it.

A good concealer can be the simplest fix, especially on a busy morning when you're just about sprinting out the door and don't have time for some real TLC.

Start with an eye cream. This addresses the root of the problem - hydration, or lack thereof. We like this eye cream, which is affordable.

Besides, a little goes a LONG way, and you'll love the results.

Follow up with the concealer. We like RMS Beauty for their natural, organic products, and their concealer is no exception.

Their color really adjusts to skin tone rather than "covering" up, so you'll end up with a much more natural look.

This one has a higher price tag, but the fabulous pigmentation means you just need a bit to cover up those problem areas.

When purchasing, make sure to just get around one shade lighter than your natural skin tone.

The trick? Combining the two!

When you add a bit of moisture to the mix, the concealer will do its magic. It will also water down the color, so your cover-up won't look too aggressive.

If your dark under-eye circles are always coming back with a vengeance, add this habit to your morning beauty routine.

Swap it out: trade coffee for green tea and water

Coffee is an unspoken and widely accepted addiction. Yep - we said the dirty word!

While coffee has a nice list of benefits including its high antioxidant content, and its obvious effects on alertness, focus, and generally wanting to do the things, addressing the actual fatigue or adrenal fatigue we might be facing if our eyes are showing it is important for a long-term solution.

Swap coffee for green tea. Green tea also contains caffeine, so the switch won't be quite as harsh as cutting out caffeine altogether which is a cornerstone of our 'detox' week during the 9-week Happy Body Formula program.

Believe me - we see how tough total elimination can be for our participants!

Green tea has more health benefits overall, a less drastic come-up due to less caffeine, and a more stable and natural release of energy.

It also generally means avoiding that dip in energy later when you might see the bags under your eyes worsen.

Bonus: it will also impact sleep less later, allowing you to get a longer and more restful night of zzz's.

Follow up with water. Hydration is the key here. The skin thrives on having enough water, and it shows when we aren't getting enough.

By cutting back on coffee, you won't be actively dehydrating the body quite as much.

After a morning cup of tea, make sure to aim for 2-3 liters of water per day. This should help fill out those circles throughout the day.

Both of these are long-term solutions. These won't necessarily help immediately, but they WILL help address the root of the problem if you make them a habit!

Address your diet: foods to avoid and foods to include

Basically, we can trace a lot back to diet - dark under-eye circles included.

Eating a well-balanced healthy diet rich in vitamins, minerals, omega-3 fatty acids, adequate protein, and proper hydration makes a HUGE difference.

If bags under your eyes are a major concern, we have a few tips to follow.

Include more collagen. Collagen is what our skin is made of, so it makes plenty of sense that it's a fantastic supplement to use for restoring a certain youthfulness to problem areas.

Plus, it's from a real food source and has plenty of other benefits for the gut, digestion, and even anxiety.

We recommend a grass-fed brand like Vital Proteins.

You can simply mix it into water or your smoothie each morning. You can also check out our list of the most important nutrients to nourish healthy skin.

Cut back on these. Sugar is the big one here. We know refined sugar is pretty bad for your health, and it's not doing your under-eye circles any good.

Excess carbohydrate consumption makes our bodies more prone to retaining water and bloating - two major factors in the color and appearance of skin. It's also helpful to cut back on excess salt.

Salt your own food, use healthy salts, and avoid processed foods. Lastly, it goes without saying that avoiding alcohol is key.

Besides the immediate effects of dehydration, it's actually a stimulant and can really cut into quality sleep.

Immediate relief: use a cold compress

A cold compress can be done in a few ways, and it can be very effective for immediate relief. Besides, a cold compress should give you a little sensory jolt to wake you up a bit!

This can also be really helpful for those with severe eye irritation, dry eyes, skin problems, or allergies.

Different strokes for different folks. You could simply use an eye pack if you want to keep it simple, or you can use a cold compress with tannins or some sort of caffeine in it like green tea.

This contracts blood vessels and reduces the visibility of dark under-eye circles. Oh, and just like the old spa trick, hydrating cucumbers could also offer some relief.

We hope these tips work for you! If you really want to work on your sleep, consider our 7-Day Sleep Better Challenge - a surefire way to cure those dark under eye circles once and for all.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Nguyen HT, Isaacowitz DM, Rubin PA. Age-and fatigue-related markers of human faces: An eye-tracking study. Ophthalmology. 2009;116:355–60.

Roh MR, Chung KY. Infraorbital dark circles: Definition, causes, and treatment options. Dermatol Surg. 2009;35:1163–71.

Tomar S, Obagi S. Autologous fat augmentation: Results of a patient satisfaction survey. Cosmet Dermatol. 2004;17:343.

Kim Langdon

Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.

All posts, Nutrition

10 Benefits of Super Berry Schisandra You Never Knew

Medically review by Kim Langdon

One of the most exciting things is learning about new and powerful foods or supplements we can use to optimize health.

When we look to nature, it doesn't disappoint.

Schisandra is a super berry and a lesser-known adaptogen like ashwagandha. Both just so happen to be red berries!

Adaptogens are basically a set of herbs that increase the body's resilience and tolerance for stress, thus reducing its harmful impacts on our health - namely with disruption to our hormones and neurological processes.

Schisandra chinensis is most commonly known as a Chinese traditional medicine or TCM, but Russian scientists also had a lot to do with its rise in the 1960s.

They studied it and discovered loads of benefits over 40 years before deeming it a genuine medicine! You can read more about the benefits in this study which outlines the Russians' findings.

While schisandra is relatively new to the scene and we aren't hearing too much about it in western society, we love its unique compounds and promise for being a functional medicine or part of your holistic health mission.

It actually impacts almost every organ in the body (and positively so), which means schisandra's benefits are just about endless.

Besides, one of the most convincing factors of any adaptogen is its lack of side effects, so we think this stuff is pretty safe to use!

Schisandra for adrenal health

Most adaptogens promote hormone balance and the schisandra berry is no different.

It does this by giving our cortisol levels a bit of regulation, which generally implies that even when our bodies are under stress, they are reacting differently at the core which is why regular supplementation with schisandra can be highly beneficial.

Lowered cortisol levels not only benefit us in the short-term by eliminating our fight or flight response to stressful situations, but they benefit us in the long-term by improving brain function, immune function, physical endurance, and even metabolic health.

In fact, one of the most common reasons for the body's resistance to weight loss is chronically elevated cortisol.

Oh, and one of the most common outcomes of chronically elevated cortisol is adrenal fatigue.

Schisandra for liver function

I already mentioned that schisandra hasn't been studied very much in relation to human health, but one of the key focuses of the research that has been done is liver health and functioning.

Basically, it comes down to the increase of enzyme production we'll see with schisandra supplementation - specifically liver detoxifying enzymes.

Liver health is a vague term, though. What does it even mean?

When we break it down, we see that these liver-loving benefits from schisandra can mostly be traced back to its ability to increase the body's antioxidant capacity.

This also includes increased protection against infections, indigestion and GI disorders plus improved circulation, digestion and more efficient waste removal in the body.

Finally, its liver cleansing properties can be helpful in patients with chronic hepatitis, fatty liver disease and even benefit patients after a liver transplant.

Schisandra for a healthy sex life

Hormone balance has a lot do to with our overall sexual health, unsurprisingly.

Whether fertility is your goal, or you just want to maintain a healthy and happy sex life, schisandra can keep your sex drive UP and your sex hormones happy so it's a win-win.

It helps to produce estrogen which can be especially effective in keeping a healthy sex drive up for women, and it also lends itself well to preventing sexual dysfunction like impotence.

Read more about some of our favorite foods for better sexual function and libido.

Schisandra for inflammation management

Inflammation is a natural process, and we generally only hear about its negative side effects.

Truly, though, it's something we have to pay some mind to!

It's part of the link to our adrenal health, our liver health, our immune function and so much more.

It's a big part of disease and autoimmunity, and chronic inflammation leaves the body in a vulnerable state.

Schisandra has been studied to show reduced inflammation as it helps to inhibit the production of things like nitric oxide and prostaglandin E_2.

Schisandra's anti-inflammatory benefits give way to a trickle down effect of other benefits; it can help protect our arteries from hardening, regulate blood sugar handling, prevent diabetes and keep the body at proper pH levels - just because our inflammation is under control!

Pretty neat, huh?

Finally, it's worth noting that schisandra has also been studied in cancer patients, and its anti-inflammatory properties are chemo-protective, help to repair tissue and more.

Additional benefits of schisandra

We mentioned that schisandra positively impacts nearly every organ in the body, right?

These main benefits of use tend to have big impacts down the line, like how estrogen production not only helps sexual function, but it also helps prevent bone loss!

Here are a few other interesting "side effects" of schisandra.

Bone healing and prevention of osteoporosis
Mental clarity and working capacity
Effective and natural depression treatment
Better immune function and a stronger immune system
Fantastic antioxidant effects that fight free radicals and cleanse the body of heavy metals

How to use schisandra

While the berry might look a bit like any other, don't be fooled! It's not as "sweet" as it sounds.

The berries contain a variety of flavors - five of them, specifically - much like the wide range of the 'six tastes' we see portrayed in Ayurvedic medicine: bitter, sweet, sour, salty and hot.

You can use this super berry in a variety of different ways, but if you choose to make a "brew" of it, you should know what to expect!

Powder or extract

You can take up to 3 grams of schisandra in powder or extract form daily.

Pre-made capsule supplements

You can take these 1-3 times per day with meals.

Make or purchase a tincture

Mixing pure schisandra extract with water at around a 1:6 ratio is a great way to make a tincture at home.

Make a tonic

Sip on around 3 grams steeped in hot water about an hour before drinking, and add other favorite herbs like turmeric and cinnamon - both with lots of health benefits!

Get a good recipe for schisandra tonic from Mommypotamus.

If you enjoyed this article, make sure to hit the share button! We hope you learnt something new about super berry schisandra today.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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10 Benefits of Super Berry Schisandra You Never Knew | Happybodyformula.com

References

Alexander JS, Wang Y. ?Therapeutic potential of Schisandra chinensis extracts for treatment of hypertension. Hypertens Res. 2012;35:892–893. doi: 10.1038/hr.2012.101.

Panossian A, Wikman G. ?Pharmacology of Schisandra chinensis Bail.: an overview of Russian research and uses in medicine. J Ethnopharm. 2008;118:183–212. doi: 10.1016/j.jep.2008.04.020.

Shi YM, Zhong WM, Chen H, et al. ?New lignans from the leaves and stems of Schisandra chinensisand their anti-HIV-1 activities. Chin J Chem. 2014;32:734–740. doi: 10.1002/cjoc.201400001.

Kim Langdon

Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.

All posts, Health & Wellness

8 Amazing Medicinal Benefits of Licorice Root

Medically review by Kim Langdon

How familiar are you with licorice?

You might know it in its deliciously sweet candy form, or you may have an aversion to it if you know the distinct taste and color of black licorice.

Today, we're talking about neither. We're taking all the sugar-coating off - literally - and getting down to business on licorice's absolutely incredible medicinal benefits.

Licorice is a perennial herb, and its uses are no surprise. It's been used medicinally for centuries already, and it's popular in Ayurvedic medicine and healing.

Its scientific name is glycyrrhiza which translates to "sweet root," reaffirming its common associations.

These wood-like sticks can indeed be a little sweet, but the benefits are sweeter.

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Traditional uses of licorice root

How much is too much?

How to use licorice root

Traditional uses of licorice root

In Ayurveda, it's considered an expectorant like cough medicine, an anti-inflammatory agent, spasm-relieving and positively impactful on the adrenal glands for healthy, optimal hormone functioning.

In Arabia, licorice has been used to relieve coughing. In Greece, they also used the root for asthma treatment.

In China, they found it helpful to clear up the mucous membranes and gastrointestinal spasms.

These days, it's most notoriously recognized for its soothing effects on the respiratory and digestive system.

Do the pros in herbal medicine have you convinced yet?

Licorice root is an adaptogenic herb, meaning that it can help your body to handle more.

Not only is it an effective treatment for many ailments, but it helps the body become resistant to those same things.

One of its other most notable abilities is its impact on other herbs.

Taken with other supplements, licorice root helps their positive effects become even more powerful!

Expectorant uses. It's a common remedy for a sore throat, cough, cold and other upper respiratory issues.

It can help to loosen phlegm. It's also been used effectively for bronchitis. Instead of using standard lozenges or cough drops - many with added color and sugar - use licorice for cold relief instead.

Digestive support. If you ask us for our understanding of good health, we'll tell you to look at digestion.

Optimal digestion can be tough to achieve with how many problems we run into, but licorice can offer relief for bloating, gas and intestinal inflammation. It's also helpful for acid reflux relief.

Antibacterial properties. These properties can be beneficial to relieving stomach ulcers and other bacterial infections.

Regular use can also inhibit bacteria growth, making a good preventative treatment if you are susceptible to bacterial infections (1).

Incredible anti-inflammatory agent. Like the much-beloved turmeric, licorice root is an anti-inflammatory hero (2) which means it's effective in treating ulcers and can be effective in treating pain or healing from injury.

Moreover, this backs up its case in the ability to treat cough or digestive distress.

Natural and safe laxative use. It's normalizing effects on digestion are the star of the show, but licorice can even be helpful for those who suffer from chronic constipation.

Adrenal support. This is one of the best natural supplements you can take to support adrenal health or heal from adrenal fatigue (you can see our other recommendations here).

It helps the body regulate cortisol. When we produce too much, we go into our default "fight or flight" response and the adrenals are under a lot of stress. Chronic stress will inevitably lead to fatigue.

Immune-boosting properties. Licorice root can promote T cell production. These are the cells we want for a healthy immune system, and their induction helps to control an immune response.

It can also prevent autoimmunity.

Women's health. Licorice root can ease symptoms of PMS and menopause alike. Say goodbye to cramps and hot flashes.

How much is too much?

You don't want to overdo it!

While natural, herbal remedies are generally very safe and can be used without side effects - especially adaptogens - it's always good to discuss precautions you might want to take.

If licorice root is used in excess, beyond the safe recommendations below, it can lead to pseudoaldosteronism.

Basically, this makes you overly sensitive to a hormone found in the adrenal complex, negating any adrenal hormone benefits you might experience!

Moreover, women who are pregnant or breastfeeding should avoid the use or at least discuss with a doctor ahead of time. Mild "overdose" in anyone can cause fatigue, high blood pressure, and headache.

In the worst cases, licorice root can cause a heart attack.

With any supplement addition to your diet, it's good to bring it up with your doc, especially if you have pre-existing medical conditions.

How to use licorice root

There are a variety of ways to supplement or use licorice. Learn more about dosage, our recommended products and how many times per day you can safely use your chosen method of intake.

One of my favorite store-bought items with licorice is Yogi tea.

You can purchase all these items with the links below, but if you're looking for licorice root in your community, it's good to check out the bulk section at your local health foods store or co-op.

Dried root. You can simply purchase some to chew on casually or use dried licorice root to make infusions or teas. Simply boil 1-5 grams into a brew up to three times per day. This will taste wonderful, and you can mix it with other herbs to fully customize your "medicine." After all, it's important to remember that the root enhances the potency of other herbs!
Make a tincture. If you purchase licorice root in its liquid form, you can use 2-5 ml of the tincture about three times per day as a supplement, or as needed.
Licorice root powder. You can blend the powder of the root into smoothies or use it as you would any other "superfood" powder. Its naturally sweet taste will be much welcomed into many foods, deepening the flavor and the healthy benefits of your meals!
Licorice root extract. You can simply supplement with capsules at 250-500 mg around three times per day. You can purchase them already made, or make your own with powder and natural capsules.
Use as a mouthwash. Considering its antibacterial properties, it can be really good for cleaning the mouth! This is especially true if you have canker sores or mouth wounds that need healing. Simply mix 1/2 tsp. of powder with 1/4 cup of water, and use 2-4 times per day until you feel relief.

Have you ever used licorice root? Whether or not you're a fan of the candy, you may very well be a fan of the root itself!

We hope you learn more about its medicinal purposes here today. If you found this article helpful, share it!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

The antiviral and antimicrobial activities of licorice, a widely-used Chinese herb from http://www.sciencedirect.com/science/article/pii/S2211383515000799
2. Licorice: A possible anti-inflammatory and anti-ulcer drug from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2750414/

Kim Langdon

Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.

All posts, Natural Living

Seasonal Allergies – The Complete Guide

It’s always exciting when the weather turns and it’s finally nice enough to spend time outdoors again without freezing, but for many people, spring, summer, and even fall allergies can make outdoor time unpleasant or even downright miserable.

More than 60 million people each year suffer from seasonal allergies. (source)

While common remedies are over the counter medications or even prescriptions, there are several proven natural remedies that can decrease allergy symptoms and even address root causes.

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What Are Seasonal Allergies?

Seasonal allergies, also known as allergic rhinitis, refers to hay fever and other allergies that are related to outdoor and seasonal elements of spring, summer, and fall weather.

Allergic rhinitis typically appears at a young age, but sometimes seasonal symptoms don’t develop until well into adulthood. Other times, they can seem to fade for years at a time and then flare up again.

A large part of what determines seasonal allergy and how severe the reactions are is where you live and how severe the pollen or other allergens are in the season.

It’s possible to have seasonal allergies in one state and move to a new area without any signs of hay fever.

Seasonal allergies can be triggered by one or more component, and each individual’s sensitivity level can vary. For example, some may be allergic to pollen from trees, whereas others are allergic to pollen from grass or flowers.

Between grass, trees, flowers, and ragweed, there is almost always something to be seasonally allergic to, except in the winter when pollination goes dormant in most areas.

Seasonal allergies can cause symptoms ranging from mild to completely intolerable and can impact day-to-day living. They can even lead to asthma attacks, with around 80 percent of asthma sufferers also having allergic rhinitis. (source)

What Are the Symptoms of Seasonal Allergies?

While most know about sneezing and itchy eyes as symptoms of seasonal allergy, the symptoms are more widespread than that in most individuals. Some can even be so severe as to be confused for colds, sinus infections, or other viruses.

Typical symptoms associated with seasonal allergies can vary from one person to the next, but can include any of the following:

Itchy and watering eyes
Runny nose
Congestion
Post-nasal drip
Excess mucus
Sneezing
Itchy nose
Scratchy throat
Headaches
Ear infections, especially in the middle ear
Irritation in the ear or feelings of itchiness
Exhaustion, insomnia, and sleep problems
Poor concentration and focus
Impaired decision making
Irritability
Mood swings
Low blood pressure
Asthma
Hives
Eczema
Skin rashes

While staying indoors can cut down on the severity of symptoms, it likely won’t fully erase them since no one’s house is a fully contained bubble.

Besides, living the warm seasons entirely indoors is never ideal. Yet for some, it feels like the only option given the severity of their symptoms.

What Causes Seasonal Allergies to Develop?

There are a number of underlying causes that can lead to the development of seasonal allergies or which can exacerbate them.

All seasonal allergies are activated by a histamine response, which is controlled by the immune system. When the body is exposed to the allergen, histamine production ramps up.

Some people produce significantly more than others. (source)

Boosting natural immunity can help to reduce some aspects of seasonal allergies, but isn’t always the only trigger or culprit behind symptoms.

Asthma: People who have asthma are significantly more likely to experience seasonal allergies in addition to their existing respiratory triggers. Managing seasonal allergies is a crucial way to avoid asthma attacks.

Stress: The body under stress changes numerous aspects of health, and reduced immunity is one of them. As a result, histamine production can increase, resulting in more severe reactions to allergens.

Illness: Following an illness of any kind, the body is more susceptible to ongoing immune problems and the result can be more dramatic seasonal allergy symptoms. The same is true for those recovering from surgical procedures.

Pregnancy: The body is at a heightened place of sensitivity when pregnant due to extra hormones and a shifted focus. Immunity can be altered, and allergies that didn’t exist before can pop up, including hay fever or seasonal allergies.

One in 100 women end up with asthma during pregnancy—even when they never had it before—and more than that find seasonal allergies added to their plate.

Other allergies: If you’re already allergic to foods or other substances, your body’s histamine production already runs on the higher side and you’re also likely to have a compromised immune system in one way or another.

Allergy disorders tend to stack together, so an allergy to a food or substance can just as easily indicate allergic response to outdoors and other components of seasonal allergies.

Simple Lifestyle Adjustments for Seasonal Allergies

Before we get to some natural remedies for underlying causes, here are some quick ways you can add to your comfort level when going through hay fever or allergic rhinitis in the spring, summer, or fall.

1. Hydration: It’s important for everyone to drink enough water, but when you suffer from seasonal allergies and excess mucus production, ensuring you have enough water can thin the mucus and cut down on congestion.

2. Frequent showers: If you’re outside and around allergens, showering shortly after can cut down on the continued irritation from pollen or other contaminants on your clothing, and you’ll be less likely to bring outside stuff into your living space. Washing clothes in hot water can also cut down on the presence of allergens.

3. Keep clutter minimized: The more stuff you have sitting around, the more dust and other allergens can accumulate underneath. Spring is the perfect time for decluttering and deep cleaning, but so are summer and fall.

4. Don’t open doors or windows: As obvious as it might seem, limiting exposure to allergens in the home will allow for better comfort, especially at night. Limit your time outdoors, too, on days when pollen or other allergen counts are high. Most weather apps will give this information.

9 Ways to Naturally Address Seasonal Allergies

Most over-the-counter or prescription medications for allergies come with side effects and don’t correct the underlying causes of allergies.

Natural therapies can provide relief, but can also help to address some triggers for seasonal allergies, like immune problems or excessive histamine production. These are the top nine ways to naturally address seasonal allergy symptoms.

1. Try Spirulina

Spirulina is a blue-green algae that is often found in supplement form, either powder or capsules. Research finds that spirulina can stop histamine release that leads to allergic rhinitis symptoms.

It can improve such irritating symptoms as sneezing, congestion, nasal itch, nasal discharge, and generalized itching according to the results of a 2008 double-blind, placebo-controlled study. (source)

2. Avoid Trigger Foods

Certain foods can’t cause seasonal allergies but they can lead to increased histamine release in the digestive system, worsening hay fever or other symptoms associated with seasonal allergies.

The foods most responsible for causing problems include:

Wheat, gluten, and other grains
Peanuts, soy, and other legumes
Chocolate and cocoa
Caffeine
Alcohol
Vinegar and fermented beverages, like kombucha
Dairy products
Sugar and artificial sweeteners
Citrus except for lemons and limes
Chamomile, echinacea, and other herbal teas
Processed foods, preservatives, nitrates, nitrites, sulfates, and sulfites
Melons
Bananas
Cucumber
Shellfish
Sunflower seeds
Dried fruits
Dates
Any foods you’re allergic to, sensitive to, or intolerant of

While all of the above foods won’t worsen symptoms for everyone, they’re common histamine releasers and trigger foods. Other foods could worsen your allergies, too, so being mindful of symptoms and even keeping a food journal can help.

3. Use a Neti Pot

While neti pots might scare some away, they can provide significant sinus relief for allergy symptoms. It’s a great way to flush out mucus or clear the sinuses from fresh exposure to pollen, ragweed, or other allergens. You can use a neti pot once or twice daily.

Be sure to follow the instructions and always use purified or filtered water. Understanding the proper procedure can also make it a successful experience. Most neti pot companies provide helpful support videos or other resources to customers who are new to the concept.

4. Try Quercetin

Quercetin, a potent antioxidant supplement, is backed by research for allergy support. This supplement is a flavonoid that stops histamine in its tracks and can provide long-term relief with regular use.

It’s often paired with vitamin C for maximum benefits. However, quercetin can interact with certain medications, so if you already take any prescriptions—including antibiotics—be sure to check with your doctor first. Don’t pair this with other allergy medications.

5. Eat Foods That Support Healthy Histamines

While there’s a lengthy list of foods to avoid that could trigger worse histamine and allergy reactions, there are also foods that can decrease histamines naturally.

These foods should be eaten in support during allergy season, primarily for the benefits they offer the immune system, digestion, and overall gut health.

The best foods to eat for allergy support include:

Raw, local honey: Research finds that truly local honey contains components of seasonal allergens from the area that better help the body cope with symptoms. Over time, it can even decrease the chance for allergies at all. (Note: never feed honey to children under age 1, and don’t try this if you’re allergic to bees or have had other sensitivities to honey-related products.) All it takes is a few bites a day. (source)
Bone broth: Perfect for gut health and immunity, bone broth is packed with nutrients that can fight infection and support the body when dealing with seasonal allergies. It’s also comforting when consumed as a hot beverage and can help loosen up the sinuses.
Apple cider vinegar: While most fermented foods are histamine releasers, apple cider vinegar is a potent immune booster and can help to dislodge mucus. Try a tablespoon of apple cider vinegar mixed with honey and lemon juice, up to three times per day.
Omega-3 fats: Allergies often lead to inflammation, and omega-3 fats are anti-inflammatory fats. Foods rich in them include salmon, cod, mackerel, chia seeds, and walnuts.
Ginger: Another anti-inflammatory nutrient, ginger helps to decrease swelling and can also support digestive health. This might lead to a decrease in histamine production in the stomach. It can also have a warming and detoxifying effect on the body, helping to remove toxins that could exacerbate allergies.

6. Essential Oils

Some essential oils can help open nasal passages, decrease congestion, and alleviate other respiratory symptoms. Diffusion, especially at night while resting, can help to improve overall comfort in the home.

The best oils to try are peppermint oil, lavender oil, eucalyptus, menthol, tea tree, and lemon. Always use a carrier oil to dilute if you’re going to use topically, or you can make your own vapor rub for chest and sinus congestion by pairing essential oils with coconut oil.

7. Boost Probiotic Intake

Probiotics support gut health and all around immunity. They’re the good bacteria that live in the gut and fight off invaders like viral infections and bacteria.

Supplementing with probiotics can help take the edge off of seasonal allergies, especially when taken regularly. Research backs up probiotics as an effective allergy treatment. (source)

Try at least 50 billion IU or get a recommendation from your healthcare provider.

8. Try Stinging Nettle

A medicinal herb, stinging nettle has been used for natural allergy support for hundreds of years. It has antihistamine and anti-inflammatory properties that work nearly as effectively as over the counter allergy relief. It especially helps to decrease histamine levels.

It can interact with certain medications, though, so check with your healthcare provider before starting, especially if you take blood thinners, have diabetes, have high blood pressure, or take antidepressants.

9. Supplement with Butterbur

Another supplement with medicinal properties, butterbur is so effective with mucus that it is sometimes used to address bronchitis. It also provides relief for asthma, although should never be used as a replacement for emergency asthma relief.

Research shows that butterbur can be as effective as allergy medications. It, like all other supplements, is not safe for pregnancy or children unless directed by a doctor. (source)

Aimee McNew

All posts, Recipes

40 Delicious Black Truffle Recipes You’ll Love

We know what you’re thinking: black truffles? That’s a bit fancy.

While it’s true that the ingredient has gained mass popularity over the years in fine cuisine, you may be surprised by just how good truffles actually are for you.

Not to be confused with the chocolate variety, these truffles (whose varieties include black truffles, white truffles, summer truffles, garlic truffles, and more) are a type of fungus which grow near the roots of certain trees.

Despite their unique taste and expensive price tag, truffles are also incredibly good for you. They contain many important vitamins and minerals, including vitamin C, phosphorus, sodium, calcium, magnesium, manganese and iron.

Studies also indicate that truffles may be a complete source of protein, providing all nine essential amino acids your body needs

As you’d imagine, truffles offer a wide range of impressive health benefits, including:

Lowering cholesterol
Controlling blood sugar
Protecting your liver from damage
Reducing inflammation throughout your body
Fighting bacterial infections
Helping prevent cancer

If you’re excited to start incorporating truffle into your meals on a more regular basis, then you’re in luck. We’ve rounded up the best 40 black truffle recipes that you’re sure to love.

1. BLACK TRUFFLE FAVA BEAN SALAD RECIPE FROM GIORGIO TRUFFLE SHOP

If you’ve been wondering how you can incorporate black truffle into a salad, then wonder no more. This recipe includes ingredients such as fava beans, bacon, shallots, black truffle oil, red wine vinegar, pepper, and salt.

Not only does it sound delicious but it’s also very quick and easy to make.

2. TRUFFLE OIL POPCORN FROM IDEA HACKS

Ready for the perfect movie watching snack? This recipe shows you how to make popcorn with a truffle oil twist!

You’ll just need popcorn kernels, canola oil, white truffle oil, shredded parmesan cheese, and a pinch of salt and pepper. Does popcorn get any tastier (or fancy) than that?!

3. FLATBREAD PIZZA WITH MUSHROOM, WALNUT, AND BLACK TRUFFLE SAUCE FROM TASTE WITH THE EYES

“The flatbread is heated just long enough for the cheeses to melt and the edges to get a little crispy allowing the Black Truffle Sauce to release its heady aromas and intensify the robust earthy flavors”, the recipe states.

If that’s not enough to encourage you to make this truffle sauce flatbread pizza, then we don’t know what is!

4. ROTI WITH BLACK TRUFFLE FROM SAVEUR

Is there anything nicer than the flaky, charred, and buttery flavor of roti bread to accompany a meal?

This one is infused with grated truffle and sunchoke oil, taking its flavor to a whole new and intriguing level.

Other ingredients include flour, sugar, baking powder, crème fraiche, plain yoghurt, olive oil, grapeseed oil, red wine vinegar, Dijon mustard, buttermilk, hot sauce, grated pecorino cheese, and more.

5. TRUFFLE PAN-SEARED SALMON RECIPE FROM GIORGIO TRUFFLE SHOP

This tasty truffle pan-seared salmon takes just 15 minutes to make. You’ll just need salmon (of course), black truffle oil, grapeseed oil, and salt and pepper. Simple, yet completely delicious!

You can also take comfort in the fact that it’s quite a healthy meal, as salmon is an excellent source of omega-3 fatty acids, vitamin B12, selenium, and choline.

6. ORZO MAC AND CHEESE WITH BLACK TRUFFLE BUTTER FROM RACHAEL

Here’s a mac and cheese with a twist!

This orzo mac and cheese contains black truffle butter, making it earthy, creamy, and utterly delicious.

Ingredients include asparagus, orzo pasta, extra-virgin olive oil, garlic, heavy cream, unsalted butter, parmesan cheese, Pecorino Romano, black truffle butter, salt, and pepper. Yum!

7. PUMPKIN VELOUTÉ WITH BLACK TRUFFLE FROM MEILLEUR DU CHEF

A velouté sauce is a savory sauce, made from a roux and a light stock.

This one marries the incredible flavors of pumpkin and black truffle to create a dish that’s unlike anything you’ve eaten before.

This tutorial takes you through all 30 small steps to create this dish, so you needn’t be too afraid to try it.

8. BLACK TRUFFLE STUFFED ROAST CHICKEN FROM SPRINKLES AND SPROUTS

Crisp chicken skin, succulent juicy meat and the rich earthy flavor of black truffle.

This black truffle roast chicken is the perfect mix of everyday comfort and extravagance! It’s the perfect dish to serve up next time you have friends or relatives around to your place. You’ll love this roast dinner with a fancy twist.

9. TRUFFLE POACHED EGGS RECIPE FROM GIORGIO TRUFFLE SHOP

If you’re looking to transform your Sunday brunch with a fancier, healthier twist, look no further than these truffle poached eggs.

To make them, you’ll just need white vinegar, eggs, kosher salt, black pepper, whole-grain bread, and truffle olive oil. If you’re feeling generous, grate some black truffle over the top of the dish too.

10. CHICKEN MUSHROOM MAGIC FROM CRAVING 4 MORE

Chicken and mushrooms with black truffle salt; doesn’t that sound divine?

The best part is that this recipe is a cinch to create, landing a delicious meal on your dinner table in no time. Ingredients include butter (or olive oil), sliced mushrooms, fresh thyme, black truffle sea salt, chicken breast, salt, and pepper.

11. MUSHROOM AND TRUFFLE SOUP FROM DELICIOUS

Forget your average mushroom soup – black truffle adds a touch of decadence to this dish, transforming it from the everyday to something truly special (and delicious!).

You’ll just need extra virgin olive oil, garlic cloves, eschahlots, thyme, Swiss brown mushrooms, sherry, dried porcini, and chicken stock, as well as thickened cream, shaved black truffle, and toasted bread to serve.

12. ENOKI MUSHROOM ORZO SALAD FROM FORK IN THE ROAD

Mmm…vegan mushroom orzo salad with enoki, fresh basil and drizzled in black truffle oil. Served warm or cold, this vegan pasta salad is comfort food at its best!

The black truffle elevates this already-tasty dish, giving it a nutrient-rich, earthy taste. It’s a versatile meal that can be eaten any time of the year – hot or cold!

13. VEAL CHOPS WITH HOMEMADE BLACK TRUFFLE BUTTER FROM WENT HERE 8 THIS

These tender, juicy, pan seared veal chops are just the thing to make that Christmas or New Year’s dinner special.

When served with your very own homemade black truffle butter, your guests won’t know what hit them! After all, special occasions should be accompanied by special food, making this elegant, yet homely, treat a winner in our eyes.

14. BIG MAMMA’S FAMOUS TRUFFLE PASTA FROM VOGUE

The Big Mamma team at the head of popular Parisian eateries East Mamma, Ober Mamma, Mamma Primi and Big Love Caffé share this signature dish, helping you to experience your own French delicacy at home, this week for dinner.

Ingredients include Mafaldina or tagliatelle pasta, black truffle, mascarpone, shallot, button mushrooms, white wine, butter, truffle oil, and parmesan.

15. BLACK TRUFFLE FONTINA CHEESE BAKED POTATO FROM FOOD NETWORK

If you thought cheese baked potatoes already tasted great, wait until you try them with black truffle!

These are very easy to whip-up and use ingredients such as russet potatoes, bacon, panko breadcrumbs, garlic, salt, pepper, heavy cream, unsalted butter, fontina cheese, chives, and black truffle.

They’re a great game night delicacy!

16. GRILLED CHEESE WITH TRUFFLE OIL, ARUGULA AND SUMMER TRUFFLES FROM EAT LOVE SAVOR

This recipe for Grilled Cheese with Truffle Oil, Arugula and Summer Truffles is a wonderful way to enjoy the subtle flavor of summer truffles.

According to this recipe, “the Morbier cheese, spicy arugula, and nutty summer truffles, enhanced with black truffle oil make an exceptional sandwich”. Who knew lunch (or a lazy weeknight dinner) could be so darn delicious?

17. SUMMER SQUASH SALAD WITH MINT, FETA, AND BLACK TRUFFLE SALT FROM LOCAL MILK

“Translucent ribbons of yellow summer squash, a handful of fresh mint, heady black truffle salt, thin slivers of shallot, and salty crumbles of feta tossed with a glug of olive oil and white balsamic”…

If that description of this summer squash salad with truffle salad hasn’t got your tastebuds tingling, then we don’t know what will! It’s a light, yet zesty salad that’s got a great hit of earthiness.

18. FOIE GRAS CREAM PUFFS WITH BLACK TRUFFLE FROM D’ARTAGNAN

Have you got a special occasion coming up?

These foie gras cream puffs with black truffle are going to knock your socks off because they’re decadent, delightful, and utterly delicious.

To make them, you’ll just need unsalted butter, water, salt, flour, eggs, Sel Gris or Maldon salt, and 1 Medallion of Foie Gras with Black Truffles, softened.

19. TRUFFLE MUSHROOM POLENTA GRATIN RECIPE FROM CIAO FLORENTINA

This Rustic Italian Truffle Mushroom Polenta Gratin is just the mid-week meal to satisfy your comfort food cravings, plus it’s also perfect for serving up when guests drop by.

It only uses a tiny dab of truffle infused butter to finish up the creamy polenta and infuse the dish with flavor, so if you’re still getting used to the taste of the ingredient, this is the recipe for you.

20. BAKED PARMESAN TRUFFLE FRIES RECIPE FROM KITCHEN SWAGGER

Baked French fries finished with Parmesan cheese and truffle oil – what’s not to love? These fries take the meal accompaniment and snack to a whole new level.

The best part is that these fries can be considered ‘healthy’ when compared to fries in a fast food restaurant because they’re baked – not fried. It just gets better and better.

21. PARMESAN TRUFFLE RISOTTO FROM A COUPLE COOKS

This Parmesan truffle risotto recipe is pretty simple to put together, but the black truffle flavor will have you (or your guests) thinking it’s straight out of a gourmet restaurant.

Plus, it’s vegetarian and gluten-free! You’ll just need ingredients including vegetable broth, shallot, butter, Arborio rice, white wine, Parmesan cheese, kosher salt, canned black truffles and mushrooms (or black truffle oil), and freshly ground black pepper.

22. BLACK TRUFFLE ALFREDO PASTA FROM DINE LIKE SHAY

This black truffle Alfredo pasta has a little secret that you’re going to love: it uses Trader Joe’s Black Truffle Alfredo Pasta Sauce – no sauce-making required!

Other ingredients you’ll need to have on-hand include pasta, sun dried tomatoes, uncured bacon, rotisserie chicken, parsley, garlic and herb seasoning, four cheese mixture, and parmesan Romano.

23. TRUFFLED DEVILED EGGS WITH CRÈME FRAÎCHE FROM LOCAL MILK

Have you ever tried deviled eggs before?

Trust us, they’re not as sinister as they sound! Nicknamed “black tie eggs” due to their fanciness, these deviled eggs contain crème fraiche, mayonnaise, Dijon mustard, truffle oil, sugar, white wine vinegar, black truffle sea salt, and black truffle shavings.

Delicious? We think so.

24. SPAGHETTI WITH BLACK TRUFFLE SAUCE FROM FOOD 52

This pasta dish is simple to make, yet the use of black truffle makes it a decadent addition to any dinner – whether it’s just you, your family, or a special occasion with guests.

You’ll just need spaghetti, extra virgin olive oil, garlic, anchovies, sea salt, and the hero ingredient – black truffle. Grate or pound it to form the black truffle paste.

25. BACON AND BLACK TRUFFLE MACARONI AND CHEESE RECIPE FROM WHAT’S COOKING AMERICA

Ready for this “kicked up” and very gourmet version of Macaroni and Cheese?

The secret ingredient is – of course – truffle oil, transforming the common dish into one worthy of a three-hatted restaurant.

It turns out that bacon, cheese, and truffle are a match made in culinary heaven. Who knew?! Serve as a side to chicken, seafood, or red meat, or enjoy it on its own.

26. BLACK TRUFFLE SMASHED POTATOES FROM KNEAD TO COOK

If you’re a vegan or vegetarian, you’ll particularly love this dish, as there’s no meat, seafood, or animal products in sight!

These crispy, crunchy, and moreish bakes potatoes are adorned in sea salt, pepper, olive oil, and black truffle oil – although if you have fresh truffles, you could just as easily sprinkle some over the top.

27. TRUFFLE AIOLI SAUCE FROM SAVORY EXPERIMENTS

This truffle aioli sauce is an easy-to-make condiment that’s perfect for dipping French fries, adding to sandwiches, and so much more.

This aioli sauce is made with truffle pate instead of truffle oil and contains no raw eggs, unlike most aioli sauces, making it suitable for a wider range of dietary restrictions and requirements.

It takes just 10 minutes to make, so you’ll have mouth-watering truffle aioli sauce in no time.

28. BLACK TRUFFLE MACARONS FROM TASTEMADE

Remember how we said truffles weren’t to be confused with those of the chocolate variety?

Well, these macarons contain both ingredients – chocolate and black truffle! Other ingredients include ground almonds, icing sugar, liquefied egg whites, caster sugar, water, black food gel, cocoa powder, dark cooking chocolate, thickened cream, and truffle.

Yum!

29. CREAMY MUSHROOM & BLACK TRUFFLE BAKED EGGS FROM ANISA SABET

“Mushrooms sautéed in butter, garlic, thyme and white pepper then topped with gruyere and truffle infused eggs” – these creamy mushroom and black truffle baked eggs are an indulgent brunch recipe you’re going to love!

You actually infuse the eggs with the black truffle for at least 24 hours (just in the fridge), then fry it all up in a pan. Sunday brunch never tasted so good.

30. TAGLIATELLE PASTA WITH BLACK TRUFFLE SAUCE FROM JERNEJ KITCHEN

Here’s a rich, creamy butter black truffle sauce recipe that you can master quickly – in just 15 minutes to be exact! You’ll just need tagliatelle pasta, olive oil, butter, garlic, black truffle, beef or vegetable stock (or water), and freshly grated parmesan cheese.

If black truffle isn’t an ingredient you cook with regularly (which, for many of us, it’s not), then you can save dishes like this for a special anniversary or occasion.

31. THE BEST TRUFFLE MAC AND CHEESE RECIPE FROM MEG O ON THE GO

Labelled the best mac and cheese on the planet, this dish is perfect for holidays like Thanksgiving, Christmas, and Easter, but is also a fabulous and gourmet side dish any day of the year.

It’s easy to get bored of the traditional mac and cheese, so why not elevate your tastebuds to a whole new level using truffle? Your friends and family will be begging you for the recipe.

32. BLACK TRUFFLE AND PARMESAN SOUFFLES FROM BELLY RUMBLES

If you’ve never made or eaten souffle before, now is the time. You see, this popular French dish tastes even more divine than ever when they contain truffle. But don’t just take our word for it!

To make a black truffle and parmesan souffle, you’ll just need milk, butter, flour, parmesan, eggs, egg white, salt, pepper, and black truffle.

33. BLACK TRUFFLE MUSHROOM RISOTTO FROM SED BONA

This Black Truffle Mushroom Risotto recipe is the perfect luxurious dinner for Valentine’s Day and is so much fun to make with your significant other!

It uses arborio rice, mushroom broth, white wine, garlic cloves, baby Bella mushrooms, onion, unsalted butter, black truffle oil, fresh thyme, salt, pepper, and parmesan.

34. BLACK TRUFFLE MASHED POTATOES RECIPE FROM THE DAILY MEAL

This mashed potato recipe is a great starting point for those who have never eaten truffle before, or cooked with it.

You see, it’s a simple recipe that’s creamy and not overpowered by the truffles, helping you to adjust to the new flavor. You just need potatoes, butter, black truffle oil, and truffle salt.

35. FIVE INGREDIENT BLACK TRUFFLE PASTA FROM SPRINKLES AND SPROUTS

In this recipe, the unmistakably earthy rich flavor of black truffle is paired with everything it loves, including butter, cheese and perfectly cooked linguine.

The best part though (other than the taste)? This meal can be made in just 10 minutes, giving you more time to sit down, enjoy it, and relax. After all, truffle should be savored!

36. MEATBALLS IN BLACK TRUFFLE SAUCE RECIPE FROM WOMAN AND HOME

These flavorsome meatballs are perfect to share with friends and family as a tapas style sharing starter.

The flavor of the truffle is really intense and gives the whole thing an earthy kick that you’d expect from the star ingredient. Count us in!

37. EASY AND DELICIOUS BLACK TRUFFLE CROSTINI FROM MANGIA MICHELLE

If you’re looking for a simple, yet delicious midday snack or weekend brunch, then you’re in luck.

This black truffle crostini isn’t just easy to make, but it’s absolutely delicious too.

If you’re hosting a dinner party and looking for a quick appetizer to whip up, then you should also consider this recipe, which features tasty ingredients such as fresh ricotta, garlic, thyme, and black truffle infused oil (among others).

38. BAKED BRIE WITH BLACK TRUFFLES FROM BELLY RUMBLES

If you’ve had the pleasure of a baked brie before, then your mind is about to be blown.

Imagine the creamy, mouth-watering taste of gooey, warm brie cheese combined with the earthiness of black truffles…see what we mean?

This is perfect for dipping hot, crusty bread into, as well as vegetables such as carrot and celery.

39. BLACK TRUFFLE BUTTER RECIPE FROM SIMPLE TASTY GOOD

You may have noticed some of the recipes among this list require truffle butter, but fear not.

If truffle butter is proving difficult to find at your local store, you can use this recipe to make your own! You’ll just need black truffles – fresh or preserved (and their juice) – as well as unsalted butter, garlic powder, pepper, and salt.

That’s it!

40. MUSHROOM PIZZA BIANCO WITH TRUFFLE OIL & FRESH HERBS FROM PORT AND FIN

Looking for another pizza recipe containing the star ingredient?

This mushroom pizza with fresh herbs contains truffle oil, which lets you ease into the taste and obtain that truffle taste if you can’t get your hands on the fresh stuff.

Quick, easy, and utterly delicious (not to mention, cheesy), this pizza is perfect for Friday night dinners and last-minute get-togethers with friends.

Which Black Truffle Recipe Will You Try?

There you have it – the top 40 black truffle recipes that you can enjoy for breakfast, brunch, lunch, dinner, and even dessert!

Truffles might seem decadent or unnecessary in a home cooked meal, but remember, they contain numerous health benefits for you and your family.

As well as containing many important vitamins and minerals, including vitamin C, phosphorus, sodium, calcium, magnesium, manganese and iron, truffles are also wonderful for helping to lower cholesterol, control blood sugar, protect your liver from damage, reduce inflammation, fight bacterial infections, and potentially prevent cancer.

If you’ve never cooked with black truffles before, start with an easy recipe (such as one of the brunch or breakfast meals), then work your way up to those which seem more advanced.

When it comes to getting in the kitchen and experimenting with food, you can’t go wrong, so don’t hold back!

Which black truffle recipe will you be trying this weekend? We’d love to hear from you in the Comments section below.

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Melanie

Melanie Clarke is the founder of Whim Online Magazine, an online magazine based in Australia that has a strong focus on whimsical + dreamy photography, as well as art and fashion content.

All posts, Natural Living

8 Ayurvedic Practices Everyone Should Know About

Medically review by Kim Langdon

Ayurvedic medicine has been practiced for centuries.

If you've been focused on holistic living in general, practice yoga regularly or know anything about your chakras or your dosha, you've likely heard of Ayurveda.

Even if you haven't, you might be more versed in the foundations of it when you begin to see some of the most effective practices.

Maybe you're already doing some of them regularly!

The mission behind Ayurveda drives home the importance of finding balance in life.

It takes into account learning to understand and cater to your body's very innate needs: eating, cooking, cleansing, detoxing and healing as our environment changes around us, shifting with the seasons.

The definition of Ayurveda is the traditional Hindu system of medicine, which is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing.

It's a simple formula that helps us tune in and provides a natural form of medicine as well.

Ayurveda also stresses the need to take our bio-individuality into account when choosing what the best "medicine" for us is.

It's different strokes for different folks when it comes down to it because we can't all expect one singular approach to be the best across the boards.

You'll see that many daily Ayurvedic practices have variations that will help YOU decide what's right for... well, for you!

You can learn more about determining your dosha with this quiz.

1. Pranayama

Pranayama means the regulation of the breath through certain techniques and exercises.

?Basically, one of the foundational tools of Ayurveda is breathing - and breathing deeply.

Big belly breaths, meditation, and yoga all come together for some seriously transformative habits you could and should take on for overall health and wellbeing, plus a true sense of peace.

The benefits of deep breathing include clearing the lungs of carbon dioxide, effectively increasing overall oxygen intake and even providing stimulation for the metabolism!

Belly breaths can also help strengthen the digestive fire a.k.a. "Agni" in Ayurveda. It can act like a massage for our internal organs helping to get things moving - literally.

Finally, it can help strengthen your core a bit (forget sit-ups - right?!) if you keep the movement centralized.

Pranayama should be different for each dosha, as the exercise balance will focus on the opposite qualities to restore balance.

You can read more about specific breathing exercises for your dosha here.

2. Tongue scraping & oil pulling

This is the dynamic duo of oral hygiene according to Ayurvedic medicine.

Both practices are thought to draw out toxins from the mouth - a big goal of Ayurvedic medicine - better than a toothbrush and toothpaste.

The practice helps to eliminate Ama which is any "accumulation of toxic residue."

?Tongue scraping is pretty much exactly what it sounds like; it's scraping or brushing the tongue to remove bacteria which generally results in fresher breath as it harbors more gunk than the teeth and gums, plus quite a few other notable benefits.

You can use a stainless steel scraper for the best results.

Oil pulling is rather simple. It's effective because coconut oil is antimicrobial which helps rid the mouth of bacteria as well.

To get started, just pop one or two tablespoons of coconut oil in your mouth and swish it around with a bit of vigor, pushing it through all the teeth, for about 20 minutes.

Spit it out into the trash so as not to clog the sink and rinse. It is even thought to be effective in treating digestive disorders and heart disease.

Finally, having a clean mouth presents little obstruction in terms of tasting your food as much as possible.

Diet is a big part of Ayurveda, and you'll learn more about the eating habits you can practice daily.

Tongue scraping and coconut oil can clear the taste buds for better quality and depth of flavor in foods.

Not only will this help you eat mindfully and identify the six tastes, but it can also lead to less overeating as there will be more clarity in strong flavors like salt and sugar.

3. Lunch large

Have you heard the saying, "Eat breakfast like a king, lunch like a prince and dinner like a pauper?"

Ayurveda might have it that you switch breakfast and lunch around so that lunch is your biggest meal of the day, but the saying holds true regardless.

Evidently, there are benefits to limiting your larger meals to the beginning half of the day.

Go big or go home at breakfast and lunch with warming, nutrient-dense, unprocessed foods, and limit dinner to a much lighter meal.

Another key to eating the Ayurvedic diet is to eat at least three hours before bed.

This allows our bodies to rest when they are naturally inclined to, so matching up our eating times with circadian rhythm is highly beneficial.

When our digestion isn't ideal, our digestive system releases toxins. The gut and our overall gut health are vital to wellbeing, immunity, susceptibility to disease, weight and weight management and even our mood.

By making lunch the focus of garnering nutrition during our day, we can improve digestion and get better sleep, overall reinforcing that Ayurvedic balance and detox with our diet.

4. Sweat it out

Ah, yet another fine way to detox the all-natural way. Notice how Ayurveda isn't telling you to supplement or juice cleanse?

The body is fantastic at detoxing itself; some habits just help it along the way and make the process more powerful, more effective and more noticeable.

Sweating is one of those habits. Whether you opt for a sauna, hot tub, natural hot springs if you're lucky, hot baths or exercise, letting your skin breathe is the ultimate form of bodily detoxification.

Another Ayurvedic option is Swedana. This is a full-body massage with oil traditionally followed by a steam, increasing the detox properties even more (and the relaxation!).

Sweating allows our pores to open up more than they normally would which subsequently gives them an opportunity to release more toxins.

Sweating also increases circulation and aids the body in shedding excess water weight.

5. Massage

Nobody can complain about being told to get a massage for your health. You're probably well aware of some of the benefits already.

Massage lowers blood pressure, increases muscle tone, reduces stress short- and long-term and increases lymphatic flow.

Ready to book your next sesh? Me too!

There are quite a few massage styles that are specific to Ayurveda that you could seek a professional masseuse.

Some examples include Shirodhara which works on the scalp and can improve mental clarity and overall focus and Abhyangam which is a full-body affair using medicated herbal oil which is used to release toxins, improve circulation and strengthen bones, joints, and muscles.

Ayurveda places huge stock in massage, and each variety has its own specific intention. You can read more about Ayurvedic massage here.

It can also be really helpful to massage at home. Many people don't practice self-massage regularly when it's a simple and effective Ayurvedic practice with hugely therapeutic advantages!

A simple abdominal massage - a part of the body very accessible to us for the full range of motion - can relieve constipation or menstrual cramps.

When massaging at home, you should generally follow circular movements on joints and long strokes on longer areas like the arms and legs.

You should also make it a point to spend time on parts of the body with lots of nerve endings, so the scalp, hands, and feet.

6. Find the six tastes in every meal

It will be good for you to know what these six tastes are. Look out for them, and better yet, be intentional about them.

You want a balance of sweet, sour, salty, bitter, astringent, and pungent.

It sounds like a lot of work - right?

Ayurveda is heavy on the spices. Not only are they delicious, but they're incredibly healing and medicinal.

Let's cover some ground with the foundational purposes of each taste.

Sweet: Balancing for Vata and Pitta. Grounding, nourishing. Promotes longevity, strength and healthy body tissue and fluids when eaten in moderation.

Good for those trying to gain weight. Associated with slow digestion. Commonly found in foods such as cereal, oats, dates, pumpkin, honey or maple syrup and licorice root.

Sour: Water + fire. Sparks emotion and thoughts. It can improve digestion and appetite. Aggressive to the body when consumed in excess.

Commonly found in foods like lemon, apple cider vinegar, and other vinegar varieties, fermented foods, wine and tamarind (common in Thai food).

Bitter: Air + space. Incredibly detoxifying. Cool and light compared to other Ayurvedic tastes. Most beneficial for Pitta. Mentally purifying.

Commonly found in foods such as many vegetables - especially green ones, turmeric, and most teas.

Astringent: Air + earth. This is a taste that is probably less easily identified than most. It can cause gas, so it should generally be used in moderation.

Pitta benefits the most from astringent food's coolness. Purifies and strengthens. Commonly found in foods such as legumes, green bananas, green grapes, pomegranates, sprouts, and okra.

Salty: Earth + fire. May aggravate Pitta and Kapha. Stimulates digestion. Balances electrolytes in the body. Cleanses tissues.

Increases mineral absorption and bioavailability. Too much can be a bad thing! Commonly found in foods such as sea salt, seaweed, black olives and Himalayan salt.

Pungent: Fire + air. The hottest of all tastes, so highly stimulating for digestion. Clears sinuses. Improves appetite. Heightens senses. Improves circulation of the blood.

It improves mental clarity and helps you to think clearly. Can aggravate Pitta. Most commonly found in foods such as ginger, onion, garlic, mustard, and hot peppers or spices derived from hot peppers.

7. Eat mindfully

At least avoid eating when you're heavily preoccupied with stress or negative emotions.

Heck - even positive stress can take away from the experience and be too distracting for us to sit down with our food.

It's also stressed to take your time while eating. Finally, it's helpful to eat in silence or without any intentional noise to distract the mind. Think of it as an extension of meditation.

In fact, apps like Headspace actually include meditations to use while eating to help guide you down the path of truly mindful consumption.

While there is a lot of emphasis on what we eat in modern-day diet culture, Ayurveda paints a big picture for us by dialing in on many aspects of what a meal is.

Between the emphasis on specific tastes and recognizing them - which is much easier done when eating mindfully - and avoiding heavy foods later in the day, to eating mostly hot, freshly cooked foods, it is very clearly a matter of connecting the mind and body with food rather than addressing them separately.

8. Strike a pose

You don't have to go for a full-on yoga sesh to take advantage of the benefits of striking a simple post.

Ideally, the pose of choice will open the heart, in which case you have a few options - including the pose shown above.

Another simple heart opener you can practice is to place a long body pillow lengthwise under the body, having the end meet the top of your buttocks near your tailbone.

This will give you chest a nice lift as you open it towards the sky, and provide support for your upper body while your lower body naturally rests below where the pillow rests.

What Ayurvedic practices do you think you'll work on first? Are you already doing any? Share with us YOUR experience, and share this article if you found it helpful! We'd love to spread the word of healing.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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8 Ayurvedic Practices Everyone Should Know About | Happybodyformula.com

References

Lad V. Ayurveda, the Science of Self-Healing: A Practical Guide. 2nd ed. New Delhi: Lotus Press; 1987.

Baghel MS. Need of new research methodology for Ayurveda. Ayu. 2011;32:3–4.

Jayasundar R. Ayurveda: A distinctive approach to health and disease. Curr Sci. 2010;98:908–14.

Kim Langdon

Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.

All posts, Health & Wellness

Liver Health: The Definitive Guide

The liver is the body’s largest internal organ. It is responsible for many things, most notably metabolizing alcohol and detoxing the body from harmful substances. But it does way more than that.

This article explores the functions of the liver, problems that can arise, and natural ways to support good liver health.

What is the Liver?

The liver is shaped like a half-moon and resides in the right upper quadrant of the abdomen. It weighs close to three pounds and is about the size of an American football.

Much like the brain and the heart, the liver is a vital organ that is needed for human survival.

The primary functions of the liver are: (1)

Detoxing the body from harmful substances
Breaking down and metabolizing substances (such as alcohol and medication) and hormones
Filtering blood
Storing nutrients like iron and copper
Breaking down fats for digestion
Producing bile for the digestive process
Breaking down proteins
Breaking down ammonia into urea, for removal from the body
Supporting proper immune function
Making proteins for blood clotting
Holding glycogen, the storage form of glucose for energy
Recycling old red blood cells

The liver does much more but these are just some of the primary and essential functions. It’s such a crucial organ that it can literally regenerate itself if it is damaged from injury or surgical removal.

The cells expand to fill the space, and then new cells begin to regenerate to repair and replace. This process is so efficient that the liver can be back to normal size in a week’s time after losing two-thirds of the organ.

Liver Problems

The regenerative capacity of the liver is important. There are numerous complications that can occur in the liver which can have serious health implications.

These are some of the more common types of liver problems and disorders. Overall, there are more than a hundred different varieties of liver issues. (2)

Hepatitis

An infection of the liver, there are several types of hepatitis. Hepatitis A is a viral infection that leads to inflammation of the liver.

Hepatitis B is most commonly a sexually or shared-needle transmitted disease that can be short or long-term, depending on how it is acquired and the severity.

Hepatitis C is another form of viral hepatitis that can lead to long-term health issues like cancer or cirrhosis. There is also an autoimmune type of hepatitis where the immune system mistakenly destroys healthy liver tissue. There is no cure for autoimmune hepatitis.

Cirrhosis

Cirrhosis is a condition that involves liver damage, where scar tissue appears in place of normal, healthy liver tissue and cells. Cirrhosis can be caused by many disorders like hepatitis, alcohol abuse, Wilson’s disease, genetic disorders, and more.

Hemochromatosis

The liver stores extra iron. When excessive iron builds in the body, it can damage the liver and lead to liver disease.

Nonalcoholic Fatty Liver Disease

While alcohol abuse can cause liver disease, other problems can lead to fatty liver deposits, resulting in disease and damage. Nonalcoholic fatty liver disease can develop from obesity, type 2 diabetes, and more.

Symptoms of Liver Problems

While the liver can be subject to many types of disorders or problems, most liver issues start with common symptoms that then require a proper medical diagnosis to explain.

Common symptoms of liver problems include:

Flu-like symptoms that don’t go away
Jaundice (the yellowing of skin or whites of eyes)
Dark-colored urine even when not dehydrated
Fatigue
Poor appetite
Itchy skin
Low sex drive
Joint pain and body aches
Vomiting and nausea not associated with other illness
Nose bleeds
Weak muscles
Pale-colored bowel movements

If you have any of these symptoms, it’s essential to see your doctor ASAP. Liver disorders can often be diagnosed with blood tests and other imaging diagnostics.

The Liver and Detox

Perhaps the most well-known aspect of the liver’s tasks is detoxifying the body. It does so in conjunction with the other detox organs: the kidneys, bladder, intestines, lungs, and skin.

Liver cleanses have become popular wellness trends. These are dietary or supplemental protocols aimed at supposedly increasing the efficiency of the liver or of clearing the liver from extra toxins.

But do they really work?

When it comes to the “need” to detox your liver, science says it’s not actually even possible. You can do things to promote liver health, but you can’t change the way that your body detoxes.

You can make it harder on your liver by consuming things it has to work harder to break down, like alcohol, but you cannot actually “make” your liver detox.

In order to actually promote better detox in your body, you just need to eat and live in such a way that supports overall good health.

This means regular exercise, eating a diet filled with whole foods and nutrients, and avoiding things that make your body feel worse or that are a burden on your health.

So in spite of what internet ads may say, doing a liver detox is NOT necessary and isn’t even possible. Instead, focus on living a life of wellness that supports all of your organs.

How to Keep the Liver Healthy

While you can’t “do” a detox, you can certainly do many things that promote the health of your liver and other organs.

Things that specifically promote liver health include:

Vaccinating against hepatitis, if you’re at risk
Practicing safe sex and not ever sharing needles, toothbrushes, razors, or other personal items
Getting frequent exercise
Making sure your medications don’t interact with each other, which could lead to liver damage
Not excessively consuming alcohol
Eating a healthy diet

11 Foods to Support Liver Health

While most foods that are whole and unprocessed contain nutrients that are beneficial for health, certain foods have specific components that support the liver as it does its job.

Cruciferous Vegetables

The sulfuric compounds in cruciferous veggies like broccoli, Brussels sprouts, and cauliflower are healthy for many reasons. One benefit is that they boost levels of enzymes in the liver that protect it from oxidative damage. (3, 4)

They’re also rich in fiber, vitamin C, and folate which are important nutrients for overall health.

Coffee

Coffee gets a bad reputation as being unhealthy, but it’s actually one of the foods highest in antioxidants. Antioxidants protect cells in the body from being damaged by oxidative stress.

The liver, because it processes so many toxins, has a greater chance of being damaged by oxidative substances. Foods or drinks that are high in antioxidants are protective of the liver, and coffee is no exception.

Coffee can also help to protect the liver from disease, including cirrhosis and other chronic liver disorders. (5)

It also lowers the chances of developing cancer of the liver and reduces overall inflammation in the organ. (6)

For coffee to be beneficial for the liver, however, it is best consumed black and not loaded with milk or sugar.

Tea

Tea is also a rich source of antioxidants that can protect the liver. Green tea especially can support liver health, including improving liver enzymes that can be tested via the blood. (7)

The best green tea benefits are seen when consuming more than four cups per day. (8)

Black tea is also rich in antioxidants and promotes liver health.

Red Grapes

While many like to write grapes off as “high sugar” fruits, they’re actually rich in nutrients that protect the liver—most specifically, resveratrol, an antioxidant that has been widely studied for heart health.

Turns out it’s also important for liver health, too. (9)

Blueberries

A berry that is rich in vitamin C and fiber, blueberries also contain antioxidants known as anthocyanins. These are what make blueberries so vibrant in color and also what makes them supportive of liver health. (10)

Eating blueberries protect the liver from oxidative damage and can rev the body’s natural immune response for defense. While more research is needed, blueberries have preliminarily been shown to actually inhibit the growth of cancer cells in the liver. (11)

Cranberries

Another berry with anthocyanins, cranberries are chockfull of antioxidants. They can promote a healthy liver and protect it from oxidative damage. (12)

Omega-3 Fatty Acids

Seafood—especially coldwater, fatty fish like salmon—is rich in omega-3 fatty acids that fight inflammation in the body. (13)

They’re so good for the liver that they can prevent fatty deposits from forming in the organ and can even keep liver enzymes in the normal range. (14)

Red Beets

A potent source of antioxidants known as betalains, red beets not only promote heart health but also liver health. (15)

Beets can be eaten whole or juiced for benefits, and should be consumed on a regular basis to achieve the protective results.

Walnuts

One of the nuts that is highest in omega-3 fats, walnuts have numerous health benefits. They’re high in fiber and contain a balance of protein and healthy fats.

They have also been shown to be good for liver health and can reduce the development of liver disease and fatty deposits in the liver. (16)

Olive Oil

While some fats are unhealthy, like trans fats, other types are protective of the liver and other organs. These good fats contain antioxidants and other beneficial nutrients.

Olive oil is ones of the best fatty acids for heart, liver, and anti-inflammatory health. It can help to keep fatty levels in the liver normal and can even help to reduce oxidative damage and abnormal enzymes. (17)

Olive oil also promotes a better flow of blood in the body—part of why it’s good for heart health—and since the liver filters a large portion of the body’s blood supply, it is good for hepatic health, too.

It can prevent abnormal fatty deposits from forming in the liver, which is one of the early signs of liver disease.

Avocados

Another source of good fat, avocados are technically a fruit that is packed with antioxidants, vitamins, and minerals. Avocados support a healthy heart and liver and helps to prevent abnormal fatty deposits from forming in the liver. (18)

They are also high in fiber and can promote natural weight loss. Since obesity can be a trigger for liver disease, they protect the liver in this roundabout way, too.

3 Supplements to Support Liver Health

Some supplements are effective at helping the liver do its job better—but should you take them?

Reasons why you might take a supplement for liver health may vary, but it’s always important to understand that you can’t force the liver to detox, and taking too many liver-stimulating supplements can actually cause harm, not help.

Always speak with your doctor before starting any supplements. They can interact with medications and other supplements and some can be harmful for certain health conditions or when taken for too long.

These supplements have been well-studied for their liver benefits. However, it still doesn’t mean that you need to take them to have a healthy liver.

Milk thistle

The most well-studied supplement for liver health, milk thistle is an herb that is rich in antioxidants. It helps to reduce inflammation in the liver.

The active ingredient is silymarin, which can actually help regenerate new liver tissue and protect cells from being damaged. (19)

It can also reduce elevated liver enzymes, which are often tested and used to measure liver disorders and disease. (20)

Dandelion root

Literally the root of the popular dandelion weed, dandelion root has been used for many thousands of years to treat liver problems.

It hasn’t been as well-studied as milk thistle but is thought to work in a similar way to reduce oxidative damage to liver cells.

Turmeric

Another potent antioxidant substance, curcumin—the active ingredient in turmeric—can reduce inflammation throughout the body and supports the liver through its two-phase detoxifying process.

Aimee McNew

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Health Benefits of Folate

Symptoms of Folate Deficiency

Natural Food Sources of Folate

How to Supplement with Folate

Bottom Line

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1. THE BEST TOFU POPCORN/NUGGETS WITH 3 EASY DIPPING SAUCES FROM UNDER A LEMON TREE

2. CHICKPEA NUGGETS FROM THE KITCHN

3. CRISPY RANCH TOFU “CHICKEN” NUGGETS WITH MAPLE-MUSTARD SAUCE FROM KELLIE’S FOOD TO GLOW

4. BAKED BUFFALO TOFU NUGGETS WITH VEGAN RANCH SAUCE (GLUTEN-FREE) FROM EMILIE EATS

5. CRISPY COCONUT EGGPLANT NUGGETS FROM IT DOESN’T TASTE LIKE CHICKEN

6. SPICY HEMP CRUSTED JACKFRUIT NUGGETS FROM VEGAN RICHA

7. VEGAN POTATO CHIP CRUSTED CHICKEN NUGGETS WITH FRY SAUCE FROM RABBIT AND WOLVES

8. SQUASH FINGER NUGGETS FROM THE DORKY FRENCH

9. VEGAN BAKED CHICKPEA NUGGETS FROM VEGGIE DESSERTS

10. RED LENTIL VEGGIE NUGGETS FROM DARN GOOD VEGGIES

11. KALE AND SWEET POTATO VEGGIE NUGGETS FROM FEED ME PHOEBE

12. CRISPY PIZZA TOFU NUGGETS FROM FRIED DANDELIONS

13. SWEET BASIL CORN NUGGETS THE NUT FREE VEGAN

14. BREADED & FRIED CAULIFLOWER NUGGETS FROM ELEPHANTASTIC VEGAN

15. EGGPLANT VEGGIE NUGGETS FROM BROOKLYN FARM GIRL

16. CRISPY BAKED TOFU NUGGETS FROM BIANCA ZAPATKA

17. EASY TO MAKE QUINOA VEGAN NUGGETS FROM BOHEMIAN VEGAN KITCHEN

Which Vegan Nugget Recipe Will You Make?

The makeup fix: fail-proof concealer

Swap it out: trade coffee for green tea and water

Address your diet: foods to avoid and foods to include

Immediate relief: use a cold compress

References

How to use schisandra

References

Traditional uses of licorice root

How much is too much?

How to use licorice root

References

The antiviral and antimicrobial activities of licorice, a widely-used Chinese herb from http://www.sciencedirect.com/science/article/pii/S22113835150007992. Licorice: A possible anti-inflammatory and anti-ulcer drug from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2750414/

What Are Seasonal Allergies?

What Are the Symptoms of Seasonal Allergies?

What Causes Seasonal Allergies to Develop?

Simple Lifestyle Adjustments for Seasonal Allergies

9 Ways to Naturally Address Seasonal Allergies

2. Avoid Trigger Foods

3. Use a Neti Pot

4. Try Quercetin

1. BLACK TRUFFLE FAVA BEAN SALAD RECIPE FROM GIORGIO TRUFFLE SHOP

2. TRUFFLE OIL POPCORN FROM IDEA HACKS

3. FLATBREAD PIZZA WITH MUSHROOM, WALNUT, AND BLACK TRUFFLE SAUCE FROM TASTE WITH THE EYES

4. ROTI WITH BLACK TRUFFLE FROM SAVEUR

5. TRUFFLE PAN-SEARED SALMON RECIPE FROM GIORGIO TRUFFLE SHOP

6. ORZO MAC AND CHEESE WITH BLACK TRUFFLE BUTTER FROM RACHAEL

7. PUMPKIN VELOUTÉ WITH BLACK TRUFFLE FROM MEILLEUR DU CHEF

8. BLACK TRUFFLE STUFFED ROAST CHICKEN FROM SPRINKLES AND SPROUTS

9. TRUFFLE POACHED EGGS RECIPE FROM GIORGIO TRUFFLE SHOP

10. CHICKEN MUSHROOM MAGIC FROM CRAVING 4 MORE

11. MUSHROOM AND TRUFFLE SOUP FROM DELICIOUS

12. ENOKI MUSHROOM ORZO SALAD FROM FORK IN THE ROAD

13. VEAL CHOPS WITH HOMEMADE BLACK TRUFFLE BUTTER FROM WENT HERE 8 THIS

14. BIG MAMMA’S FAMOUS TRUFFLE PASTA FROM VOGUE

15. BLACK TRUFFLE FONTINA CHEESE BAKED POTATO FROM FOOD NETWORK

16. GRILLED CHEESE WITH TRUFFLE OIL, ARUGULA AND SUMMER TRUFFLES FROM EAT LOVE SAVOR

17. SUMMER SQUASH SALAD WITH MINT, FETA, AND BLACK TRUFFLE SALT FROM LOCAL MILK

18. FOIE GRAS CREAM PUFFS WITH BLACK TRUFFLE FROM D’ARTAGNAN

19. TRUFFLE MUSHROOM POLENTA GRATIN RECIPE FROM CIAO FLORENTINA

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21. PARMESAN TRUFFLE RISOTTO FROM A COUPLE COOKS

22. BLACK TRUFFLE ALFREDO PASTA FROM DINE LIKE SHAY

23. TRUFFLED DEVILED EGGS WITH CRÈME FRAÎCHE FROM LOCAL MILK

24. SPAGHETTI WITH BLACK TRUFFLE SAUCE FROM FOOD 52

25. BACON AND BLACK TRUFFLE MACARONI AND CHEESE RECIPE FROM WHAT’S COOKING AMERICA

26. BLACK TRUFFLE SMASHED POTATOES FROM KNEAD TO COOK

27. TRUFFLE AIOLI SAUCE FROM SAVORY EXPERIMENTS

28. BLACK TRUFFLE MACARONS FROM TASTEMADE

29. CREAMY MUSHROOM & BLACK TRUFFLE BAKED EGGS FROM ANISA SABET

30. TAGLIATELLE PASTA WITH BLACK TRUFFLE SAUCE FROM JERNEJ KITCHEN

31. THE BEST TRUFFLE MAC AND CHEESE RECIPE FROM MEG O ON THE GO

32. BLACK TRUFFLE AND PARMESAN SOUFFLES FROM BELLY RUMBLES

33. BLACK TRUFFLE MUSHROOM RISOTTO FROM SED BONA

34. BLACK TRUFFLE MASHED POTATOES RECIPE FROM THE DAILY MEAL

35. FIVE INGREDIENT BLACK TRUFFLE PASTA FROM SPRINKLES AND SPROUTS

The antiviral and antimicrobial activities of licorice, a widely-used Chinese herb from http://www.sciencedirect.com/science/article/pii/S2211383515000799
2. Licorice: A possible anti-inflammatory and anti-ulcer drug from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2750414/