The respiratory tract is one of the body’s important mechanisms for exchange with our environment. It is through the respiratory tract that we take in the oxygen needed by every cell in the body to function and eliminate carbon dioxide, the most abundant waste product of the body.

Effective respiration is crucial to maintain life. As with the heart, the disruption of the free flow of this system can be life threatening, causing, for example, an acute asthma attack. And, as with the digestive tract, there can be low-grade dysfunction of this system for which the body compensates over relatively long periods of time until it finally becomes overwhelmed and the symptoms of illness appear. If we ignore these low-grade symptoms, treating them as minor annoyances, we find that down the road we have serious symptoms that are very disruptive to our well-being and are more difficult to address.

Maintaining a Healthy Respiratory Tract

Most problems of the upper and lower respiratory tract are preventable. Air quality is key. Avoiding polluted air and not smoking are important, of course. But because air pollution is increasingly pervasive and difficult to avoid, we need to do whatever we can to enhance lung function. Go for walks in heavily wooded areas. Breathe deeply to cleanse the respiratory tract. Through exercising or deep breathing through yoga, you increase the rate and volume of exhaled air. These are important tools you can employ to enhance this natural detoxifying body function. Herbs can also enhance lung function by facilitating detoxification and tonifying respiratory tissues.

Lung Cleansing Tea

If you are chronically exposed to polluted air in your home or work environment, or have residual lung congestion following an infection, the Lung Cleansing Tea offered here helps clear the lungs and restore healthy function.

Ingredients for Lung Cleansing Tea

Fennel - photo taken by Meg Dewitt

Instructions
Place pure cool water in a sauce pan and add 1 tablespoon of herbs for every cup of water. Bring to a rolling boil. Allow the herbs to simmer for 10 minutes. Turn off the heat and let sit for another 5 minutes. Strain the herbs, breathe the warm steam in through your nose deeply into you lungs, and drink.

Dose/Timing/Duration
Drink 3-4 cups per day. This tea can be used daily for extended periods of time.

Benfits
Disperses cold and reduces inflammation. Mildly expectorating and antispasmotic. Mucilaginous properties soothe and heal irritated respiratory passageways.

Indications
This is a nice tasting tea that can be used every day over an extended period of time to cleanse and support the lungs. It is useful for that lingering cough after a difficult winter of bronchitis or pneumonia. It is a nice tea to use as a follow up after a bad cough for which you were taking strong herbs like osha. When you are mostly recovered and the taste of Osha becomes too much this tea makes a nice transition. Milder in taste and fragrance, but keeps the attention on the lungs, on expectorating any lingering residue and supporting healthy function.

Cautions
Fenugreek should not be used in pregnancy unless supervised by a qualified healthcare practitioner.

Most people I talk to can relate to having a lunch of salad with avocado, egg, chicken or fish, or a big vegetable stir-fry with their favorite protein for dinner. But breakfast on a busy weekday for most is either a bowl of cereal, or a baked good and coffee drink, or even simply skipped.

How can we get good dense nutrition in the morning that is just as quick and easy as the above choices? One of my favorite options is a protein shake. Another is the wonderful creation of the egg cupcake or mini crust-less quiche as described by Sara Fragoso in her book Everyday Paleo. Make them on a Sunday when you may have a little more time and store them in the refrigerator where they are ready when you are and easy to take with you on the go.

Here is the recipe

10 -12 eggs whisked well
1 green onion
2 zucchini squash
4 cups fresh spinach
1 cup roasted red and yellow peppers
6-8 slices of COOKED bacon
sea salt and black pepper to taste

Preheat oven to 350 and grease two muffin pans with coconut oil. Whisk all your eggs in a big bowl. In a food processor throw in the green onion, zucchini, bacon, and peppers and process until finely chopped but NOT smooth. Add this mixture to your eggs. Throw your spinach into the processor and finely chop and also add to your eggs. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 18-20 cupcakes). Bake for 20-25 minutes or until the eggs are set in the middle.

This recipe is so versatile. The first time I (Laura) tried it I used the veggies we had in the garden which meant swiss chard, zucchini and chives the cupcakes were delicious- so be creative and have fun!

It is estimated that 90 percent of skin aging is caused from UV radiation from sun exposure. Sun exposure is at the top of the list as a major contributor to skin damage and the destruction of collagen, resulting in fine and deep lines, wrinkles, pigmentation and age spots, loss of skin tone and elasticity, and an overall aged look to the skin.

Appearance of your skin may or may not concern you, but the health risks of our modern environment should. According to the Mayo Clinic, prolonged exposure to the sun’s UV rays is one of the leading risk factors for skin cancer.

Skin cancer is epidemic and the rates have increased by 46 percent in seven years. One in five Americans will develop skin cancer in the course of a lifetime. Approximately 90 percent of non-melanoma skin cancers are associated with exposure to UV radiation from the sun, and, one person dies of melanoma every hour.

These statistics are not presented to frighten you, but to bring to your awareness the potential risks of UV radiation exposure.

Protecting your skin from daily casual, incidental sun exposure by using a sunscreen is a responsible part of your wellness lifestyle. But, is using the least expensive bottle of sunscreen on the grocery store shelf the right choice?

Protecting your skin is important, but not at the cost of subjecting it to harsh chemicals like avobenzone, para-aminobenzoic acid (also known as PABA) and oxybenzone.

Some of the ingredients included in common sunscreens have been linked to cell damage. Keep in mind that what you put on your skin can be absorbed into general circulation in your body, damaging not only skin cells, but the cells of vital internal tissues.

Unlike the chemicals listed above, titanium dioxide and zinc oxide are two natural minerals considered to be the safest and most effective physical UV blockers.

When the sun’s rays hit the skin, titanium dioxide and zinc oxide create a barrier in which the sun’s UV rays are either absorbed into the sunblock material or reflected away from the skin and basically scattered.

Consumers using sunscreens without titanium dioxide and zinc oxide would be exposed to an average of 20 percent more UV radiation with higher risks of UVA-induced skin damage and premature aging.

Your search for a sunscreen that will best protect your overall health should not include a long list of chemicals such as avobenzone, para-aminobenzoic acid, or oxybenzone, and should include titanium dioxide and zinc oxide.

No time to search the store shelves? Let me make it easy for you and introduce Isa SunGuard which uses natural SPF-30 zinc oxide and titanium dioxide to block UV rays from penetrating your skin. This is this safe option for protecting the skin without the harmful chemicals.

The skin soothing ingredients of IsaSunGuard include aloe vera, green tea and chamomile which nourish all types of skin no matter the harsh conditions. Your skin will stay refreshed while blocking out harmful UV rays without a greasy feeling, white film, or harsh smells.

Enjoy your summer knowing you are protected.

I started by adding zucchini, green beans, lacinato kale, burdock root and asparagus to a pot of water and brought it to a boil.  I then scooped a bunch of the vegetables and liquid into the blender and blended.  There was lots more than I needed for my shake so I poured a cup of the pureed hot broth into a mug and drank that while I waited for the remainder to cool.

I wanted the green broth to cool before adding my Isalene Shake mix which has live enzymes that would be lost if the liquid is too hot.  Once the liquid had cooled close to body temperature I added two scoops of the shake mix which adds high quality protein, live enzymes, probiotics, and a very special mineral formula and mixed in the blender.

The result was delicious, warm and nourishing.  I am placing the remaining  cooked vegetables and broth in the refrigerator and using them for green shakes over the next couple of days cool or re-heated.

In my naturopathic practice, and in wholistic health care offices around the country, it is recognized that many people with thyroid hormones within the normal range are indeed suffering from thyroid imbalance.  This is called sub-clinical hypothyroid and these people will respond beautifully when this imbalance is addressed.

The American Association of Clinical Endocrinologists reports that one in 10 Americans suffer from thyroid disease – this is more than the number with diabetes and cancer combined.  Half of these cases are undiagnosed.  Thyroid cancer is the most common of endocrine malignancies (20% of all cancers).  It is important to address thyroid disease before it develops into cancer.

Iodine deficiency is the major cause of hypothyroidism in much of the world.  Iodine deficiency  is very much a condition of the modern world. Iodine  is naturally occurring in salt along with an abundance of other essential minerals.  Most salt, just like sugar, is highly refined and has been stripped of its minerals, including iodine.

Once it was discovered that the absence of iodine was contributing to thyroid disease iodine was added back to salt in processing.  The addition of iodine helped, but unfortunately the processed mineral was seen to contribute to high blood pressure and given a bad name.  Please know that salt in its whole and natural state contains iodine in balance with all of the other naturally occurring minerals and does not contribute to high blood pressure.  Unprocessed salt will have color to it – pink or grey are common.  I generally recommend the brand Real Salt which can be found in your natural foods grocery stores.

Are there other reasons that we would experience iodine deficiency?  Indeed.  Iodine is a part of a grouping on the periodic table called halogens.  This group includes iodine, chlorine, flourine, and bromine.  These halogens will compete for receptor sites in the body.  This means that if we have excess chlorine or flourine in our body from treated municipal water that we drink and inwhich we bathe, or bromine from consuming processed wheat (bromine is used to whiten) then these substances will essentially push out the iodine and lead to a deficiency and low thyroid function.  This is yet one more reason to avoid white foods!

Prior to the 1950′s thyroid imbalance was commonly treated with an over-the-counter iodine formula called Lugol’s Solution which is the two forms of iodine in a specific ratio to oneanother.  This very effective formula lost favor as thyroid eradiation and medication became the standard of medical care.  In my practice I see wonderful results in cases of sub-clinical hypothyroid using Prolamine Iodine which is Lugol’s Solution is an easy to take tablet.

In addition to iodine supplementation there are many wonderfully effective therapies to support normal thyroid function.  If you believe you have an undiagnosed underfunctioning thyroid I encourage you to seek help from a wholistic healthcare practitioner who offers nutrition and herbal therapies.

The choices we can make to prevent and treat colds range from emphasizing whole foods and healing herbs in the diet to products that support the immune system and fight infection.  I find that the people I work with in my naturopathic practice vary in their preferences to types of approach to staying well.  There are those who prefer to use whole foods and home treatments and take the extra time that might entail.  At the other extreme are those who just want the product they can purchase and use.

Of course, there are many people in between these two extremes who make an effort to make good dietary choices, and also want the herbs and supplements that they can use as adjuncts to that healthy diet.  As I write about immune support I will make an effort to offer suggestions that cover the full spectrum of approaches and encourage you to choose those that resonate with you.

Let’s start with colored foods – specifically greens and reds.  We all know that fruits and vegetable are important.  Some people do a great job including abundant amounts of fruits and veggies in their diet and actually crave those foods.  Many more people find that nutritionally dense fruits and veggies aren’t as convienent and just don’t make it onto their plate often enough.

When we study populations around the world we find that the people who live the longest healthiest lives are those who eat green and red foods in abundance.  These populations do not suffer from the diseases of the modern world that are so prevalent in the US and other “developed” nations.  The high incedence of cardiovascular disease, diabetes, and cancers can be directly correllated  to our toxic environment and nutrient-void food supply.  When given the proper nutrition, the body will naturally maintain good health.

Brussels Sprouts in my garden

Nutrient dense foods not only help to prevent these most-feared chonic diseases, but also the suceptibility to the common cold and flu.  In recent years the strains of flu have been quite severe and long lasting and becoming resistant to standard medical treatment.  We will never win the race against these bugs by creating more and more anti-biotics.  The organisms are smart and will find a way to thrive (such as by becoming anti-biotic resistant).

Our best option then is to make our bodies just as smart as the bugs.  Supporting the resilient self-healing-know-how within.  Our immune system is developed when we come into this world.  It learns from the environment how to protect itself and thrive.  Mother’s milk contains some of the most important nutrients the immune system of the infant needs to learn how to interact with its environment.

We can teach our immune system intelligence by avoiding immune-system-weakening processed foods.  Instead emphasize nutrient dense foods like green and red fruits and vegetables.  Include immune supporting foods like onion and garlic and herbs like oregano and thyme.

For those who prefer a ready made product or supplement I highly recommend using a green powder to make a quick, easy and refreshing drink each day.  There are many great green drinks out there – my personal favorite is Isagenix Greens.  It not only contains multiple green vegetables such as brussels sprouts, broccoli and kale but also immune supporting mushrooms like shitake, cordyceps and  maitake.  It also contains a generous dose of spirulina making it a great vegetarian source of protein.

Freshly Harvested Garlic

Garlic in capsule form is a great item to keep on-hand in your cupboard. Garlic  supports immunity by killing of microbes, boosting immune function and supporting the body in removing debis.  If I find myself with an early sign of a cold such as a sore throat, I take two Standard Process garlic capsules before bed and am always better the next morning.

To be extra sure I wake up in the morning feeling well, I also do the Warming Sock Treatment.  This is a simple home treatment that has been shown to increase white blood cell activity, support movement through the lymph and promote a restful night’s sleep.  Here is a link to an online description Warming Sock Treatment.

We can get the immune-educating information that infants get from mother’s milk in the form of supplemental colostrum.  I believe this level of immune support is so valuable at this time of anti-biotic resistant, quickly mutating, and increasingly virulent viruses.  I have seen great success in maintaining health through tough cold and flu seasons with the colostrum product Isamune Plus.

Here’s to a Healthy Fall and Winter!

“Castor oil is thick and beautifully healing to dried cracked skin.  I recently had a very painful crack in my heel that made it extremely difficult for my foot to bear weight.  I put castor oil on a large adhesive bandage and put it over the heel crack.  I covered the bandage with a sock and went to bed.  In the morning, the heel was much less painful and I could put weight on it and walk almost completely normally.  I continued to use the castor oil bandage under my sock day and night.  Within 3 days, the crack was completely healed.”

We found that a few health and wellness products were easy to take with us and were a real essential part of our experience.  I thought I would tell you about them here as they may also support you in having a great summer.

The combination of hot weather and physical activity can deplete the body of essential electrolytes that support  proper hydration.  Re-hydrating or maintaining hydration is best accomplished with more than just plain water.  The lacto-fermented beverages that I mention in my article on Healthy Sodas is a great way to support proper hydration, but not always practical.

Far more convenient, are product powders that you can simply add to water.  Here are some of my favorites due to their high quality ingredients and absence of chemical colorings or preservatives.

First is Want more Energy by Isagenix.  This is an electrolyte replacement drink that comes in convenient individual-sized serving packets that can easily be added to a glass or bottle of water.  We relied heavily on this on our trip into the wilderness. My favorite is the citrus flavor which is a yummy lemon-lime.

We love to stop for lunch when hiking or backpacking and combine a pack of citrus Want More Energy with a scoop of Isagenix Greens.  The combination feels doubly re-hydrating and satisfying.

The Isagenix Greens is a way to get the equivalent of 10 servings of vegetables in a delicious, easy to prepare beverage.  Since backpacking with the ingredients to make a great-big salad would be difficult, we count on the greens to keep us covered.

The final product that we really appreciated on our trip was the Isagenix powdered Ionix Supreme.  Ionix Supreme is sometimes called “The Rejuvenator”.  It is packed with nutritious herbs that replenish the body’s electrolytes after physical exertion as well as promoting strength, stamina, and restful sleep.

On our trip we used Ionix Supreme as a hot beverage first thing in the morning, and as a kind-of dessert/after-dinner-drink before bed.  We had some of our best ever night’s of sleep out under the stars!

To accompany our meals I had brought along some of my homemade root beer to share and was so happy to see that people seemed to really enjoy it!  Here is the recipe for anyone interested in making some themselves.  I found this recipe in the book Full Moon Feast by Jessica Prentice.

The first step is to make a ginger bug.  This will act as a “culture” for the root beer.  Take a pint sized jar ( I find the ones with two-part lids work best) and add 1 cup of water.  Add 2 tespoons of white sugar and 2 teaspoons of grated (or chopped) fresh ginger.  Put on the lid and shake then set the jar in a warm place.  The next day add the same amount of ginger and sugar and shake and return to the warm spot (I just keep mine on the kitchen counter where I will see it).  Repeat this process everyday until it starts to bubble.  This takes anywhere from 3 days to one week.

Now you are ready to make the root beer.  Place 2 tablespoons dried sassafras (the bark of the root) and 1 tablespoon dried licorice root (these are available at natural food stores or online) in a large pot and add 1 quart filterd water.  Bring to a simmer and cover for 20 minutes.  Then turn off the heat and leave covered for about half an hour.

Pour 1/3 cup birch syrup ( I use agave nectar just because I haven’t yet acquired birch syrup) and 1/3 cup sugar (you can use a whole sugar like Rapadura or Sucanat here) into a 2 quart mason jar and strain the still-hot herbal mixture over the syrup/sugar combo.  Stir or wisk to dissolve.

Next add another quart of filtered water and stir to combine.  Touch the liquid with your finger.  It should feel warm to the touch but not hot.  Add the ginger bug (you can also add a few kefir grains or  1 cup whey), screw on the lid, and leave in a warm place for 2-4 days.

Strain into class bottles with screw tops.  Screw the lids on tightly, label and date the bottle, and return to the warm place for 2 more days.  Then transfer to the fridge.  Once they are cold you can drink them anytime.  When you are ready to drink them, open the bottles carefully as they may have built up quite a bit of carbonation.

Why is this good for you? This process is called lacto-fermentation and has been used by diverse cultures ranging from Russian, to South American, Ethiopian, Korean, Zambian, Mexican and more.  The process preserves a large array of enzymes and beneficial bacteria while producing only a small amount of alcohol.

The formation of lactic acid in this process is valued for its ability to support healthy digestion, lactation, and an improved sense of well-being and stamina.  These beverages are also seen to be superior to plain water in quenching thirst after physical activity.

Modern day root beer and ginger ale are familiar sodas that were at one time traditionally fermented, but are now produced in such a way that they lack enzymes and are high in sugar, caffeine, chemicals, and artificial ingredients.

What’s next? I planted a Lemon Verbena bush in my garden this year and am looking forward to making a lacto-fermanted Lemon Verbena Ale!

1. Go to the beach.
2. Do nothing except RELAX, cleanse, LEARN, laugh, stretch, meet new people and perhaps make new friends.
3. Be ABLE to talk FREELY to a naturopathic physician in a RELAXED and UNHURRIED setting
4. Not cook
5. Not clean

“ALL for a reasonable price….and a steal compared to OTHER programs that are out there.”

The Nutritional Cleansing tool that will be shared and experienced has so many benefits. It is often promoted as a weight-loss tool.  Really, it is a healthy lifestyle tool with a side benefit of very effective, long lasting weight loss.

Some of the other benefits experienced by cleansers are equally life changing. More energy, better sleep, improved moods, freedom from cravings, and more.

A client of mine who just finished a 9-day cleanse was so amazed at how much her moods had improved.  Prior to the cleanse she felt deeply distressed with situations in her life.  She did the cleanse hoping to gain the energy to deal with these situations.  Post cleanse,  she no longer sees that there are distressing situations that need to be dealt with.  Wow!