ADDICTING RED CHILI SWEET POTATOES

Sweet potatoes in some form are traditionally a staple at the Thanksgiving dinner table.  If you make this Red Chili Sweet Potato recipe, I guarantee they will be a staple at every dinner you’re invited to.  They are truly addicting.  Let’s not forget the long line of immune-boosting benefits that come with sweet potatoes.

Need any other reasons to make it?  It’s extremely simple, so give it a try, take photos and let me know what you think.

RED CHILI SWEET POTATOES:

 INGREDIENTS

• 2½ cups Sweet Potatoes, cubed and roasted
• ½ cup Sesame Vinaigrette (recipe below)
• ¾ cup Bok Choy, julienned
• Toasted Sesame Seeds
• Garlic Chives

BELOW INGREDIENTS ARE FOR THE SESAME VINAIGRETTE

• ¾ cup Rice Vinegar
• 3 tablespoons Sriracha
• ⅓ cup Soy Sauce
• 2 tablespoons Honey
• ½ teaspoon Salt
• ½ tablespoon Sesame Oil
• ½ cup Grapeseed Oil

INSTRUCTIONS

1. Roast your sweet potatoes in the oven at 400 degrees for about 40 minutes (longer if you like your sweet potatoes really soft), then put them aside. They don’t need to be warm when you make the full meal.  In fact, I roast my sweet potatoes the night before and refrigerate them until I’m ready to make the meal.
2. Next you want to make your sesame vinaigrette sauce. In a large bowl, combine the rice vinegar, sriracha, soy sauce, honey and salt. Mix it well.
3. Add your sauce to a large sauté pan and once it starts to simmer, you can add your sweet potatoes. Stir them to make sure they get coated well with your sauce.
4. Let it simmer until the sweet potatoes are heated through.
5. Mix in your bok choy, sesame seeds and garlic chives and let it simmer for just a few minutes, and you’re done — ready to blow everyone’s mind with the flavors.

Be sure to check out our page on natural remedies and add some of those natural ingredients to your next meal.

Looking for a late-night snack that has just as many health benefits as it does yummy recipes?  Try pumpkin seeds.  Not only are they appetizing (recipe below), but they are filled with all sorts of vitamins, minerals and other nutrients that are natural immune boosters for you and even your pets.

Pumpkin seeds are a high source of iron and the World Health Organization (WHO) announced that pumpkin seeds are one of the best foods to eat for getting zinc and magnesium.

And since many of us don’t get enough magnesium naturally in our diets, it’s worth adding pumpkin seeds to your daily routine.

BLOOD SUGAR

Magnesium is one of the reasons pumpkin seeds can help people with diabetes manage the disease.

Pumpkin seeds and even the juice can help regulate your blood sugar.

BONE HEALTH

The high magnesium content is also good for your bone health.

It contributes to bone density, which is key for preventing osteoporosis. Researchers say magnesium deficiency can cause osteoporosis, so it’s safe to say the bones need magnesium in order to maintain their health.

HEART HEALTH

Another benefit to the magnesium packed in pumpkin seeds is the affect on your heart.

The seeds can reduce blood pressure and high cholesterol levels, in turn giving your heart a much-needed break.

Pumpkin seeds are also a good source of alpha-linolenic acid (ALA), a plant-based, unsaturated omega-3 fat believed to reduce heart disease.

The antioxidants in pumpkin seeds also increases the nitric oxide levels in your body, improving blood flow and helping get rid of plaque in your arteries.

INFLAMMATION

Pumpkin seeds are rich in many antioxidants, which reduces inflammation and protects our cells from disease-causing damage.

SLEEP

Magnesium also plays a role in helping you fall asleep since it can reduce stress and anxiety… both culprits of insomnia.

But the main reason pumpkin seeds are a great snack before bed is because the seeds contain tryptophan, an amino acid that promotes sleep. The science behind it is the tryptophan converts to serotonin and melatonin in the body.  Melatonin is a known sleep hormone and serotonin is a feel good hormone.

PLANT-BASED PROTEIN

Another benefit is the high protein content.  One ounce of pumpkin seeds have 8.5 grams of protein… a great non-animal source of protein.

CANCER

Pumpkin seeds may reduce the chance of certain cancers like stomach, colon, prostate, breast, and even lung cancer. It is believed that the plant-based fiber paired with dietary lignans found in this seed may be what reduces the risk in breast cancer.

As I mentioned above, pumpkin seeds are rich in antioxidant nutrients, which play a key role in decreasing cancer risk.

PROSTATE AND BLADDER HEALTH

Eating pumpkin seeds also helps relieve the symptoms of Benign prostatic hyperplasia (BPH), which is where your prostate gland enlarges and you have a hard time urinating. The seeds have a compound, phytoseterol, which is supposed to help keep the prostate from enlarging.

And don’t forget, the seeds are filled with zinc, key for normal prostate function.

The oil from the seeds also help to relieve the symptoms and may even help treat and overactive bladder.

DIGESTIVE HEALTH

Pumpkin seeds are high in fiber which is great to help your digestive system stay on the right track.

They help soften stools and encourage bowel movement.

But don’t eat too much at once.  Too much of that fiber can cause you to be gassy and bloated, therefore even causing constipation.

So everything in moderation.

As healthy as pumpkins are for our bodies, overconsumption can have the opposite effect.

They are high in calories and fats so eating too much can cause you to gain weight.

The American Heart Association recommends having a quarter cup (30 grams) of pumpkin seeds every day as a part of a healthy diet.

WAYS TO TRY:

The nice thing about pumpkin seeds is whether you eat them raw or roasted, they maintain their minerals.  While they are good by themselves you can also add them in…

• Granola
• Oatmeal
• Pumpkin Butter
• In your salads and soups and pesto!!
• Add to trail mix

Another way to eat them is by simply roasting them.

ROASTED PUMPKIN SEEDS  (Step-by-step video instructions)

• Simply wet your pumpkin seeds, whether bought or directly from the pumpkin’s belly.
• Dry them (Can simply dab them with a paper towel)
• Cover them in olive oil and whatever seasoning you like (salt and pepper work for me. Also a trick I learned from making kale chips is add your seeds to a baggie, add the oil and seasoning, close the bag and mix
• Spread your seasoned seeds on a baking sheet and bake at 350 degrees for 12- 15 minutes. Be sure to flip them half way
• And voila, a yummy, nutritional snack!!!

FUN FACT:

People often refer to pumpkin seeds as “pepitas,” which is Spanish for “little seed of squash.”

We have an entire page of natural remedies. If you have natural remedies you choose, please share them — it takes a community!

Cranberries are a staple at most Thanksgiving dinner tables.  Once you find out how beneficial the fruit is, you’ll want to add it to more than just one meal.  Cranberries are antioxidant powerhouses.

Below are just some of the reasons why:

Urinary tract health

One of the most common known benefits of cranberries is that it helps with UTIs or urinary tract infections. How? Cranberries are high in proanthocyanidins, chemical compounds that give foods like red cabbage and blueberries their color.  More importantly, it’s a natural antioxidant  that keeps bacteria, that causes UTIs, from sticking to the walls of the bladder.  That means that bad bacteria gets flushed away, reducing the chances of an infection.

But once you’ve got the UTI, the cranberry loses its super powers.  Scientists say it helps in prevention but not really in the treatment.

Also keep in mind, drinking a cranberry cocktail will not give you the same benefits as eating raw cranberries.  If you’re using it for your health, skip the sugar and have it as close to its natural state as possible.

Digestive benefits

The proanthocyanidins also help get rid of the harmful microbes in your colon. If you eat a lot of meat, sugar, and dairy, cranberries can help by putting good bacteria back in your body.  That will help your digestive track stay on a healthy track.

Oral health

Those same antioxidants help fight infections in your mouth.

They’re like a repellent for bacteria on your teeth meaning it keeps the bad bacteria from sticking to your gums and teeth.

This can help prevent cavities, bad breath, and even help lessen the risk of oral cancer.

Again, we’re not talking about cranberry cocktails as the sugar in those drinks may do more harm than good. Often much of the active ingredient in the juice is long gone before it reaches your fridge.

HOW TO GET THE MOST OUT OF CRANBERRIES

Eat them whole. If you do not like them raw, put them in a smoothie or a salad. Having the whole fruit will give you all of the benefits.

Cranberry juice, not cranberry cocktail, is a great way to enjoy the fruit but you lose the fiber, iron, and calcium that come with eating the whole fruit. If you prefer juice, look for those more natural, without the added sugars.

Dried cranberries are a yummy snack,you don’t have to worry about it spoiling and you’re getting some nutrients.  Still fresh is best.  Once dried, cranberries do lose some of their vitamins  and have a higher calorie content.

Another way to enjoy it… Jelly!  Cranberry sauce isn’t just for Thanksgiving… have it year-round on your toast or sandwiches.

We have an entire page of natural remedies. If you have natural remedies you choose, please share them — it takes a community!

Who doesn’t love the smell of cinnamon? Did you know it’s good for more things than just on your French toast?

Cinnamon was a rare and prized possession back in ancient Egypt, only fit for the wealthy! So, it makes sense that cinnamon is great for more than just breakfast, and now you don’t have to be rich to enjoy the benefits!

I buy cinnamon in bulk and add it to my daily teas, smoothies and I even make cinnamon water.

I have a recipe for cinnamon water AND cinnamon oil at the end of this article.

Diabetes

If you struggle with high blood sugar, or lack the ability to control your blood sugar, cinnamon can help. 

If you take about 0.5 to 2 teaspoons of cinnamon a day it will act on your cells mimicking insulin by decreasing the amount of glucose in your body after you eat. 

Not only can it mimic insulin but also will improve your sensitivity to insulin. If you are prone to insulin resistance add some cinnamon to your diet!

Nausea 

Cinnamon is shown to stimulate the cells lining the stomach improving your digestion and soothing your stomach.  That will help prevent vomiting and make that nausea feeling go away!

As soon as you feel any nauseas, grab a cinnamon stick, or ground cinnamon, put it in a cup with boiling water and drink away.  Try it, I’ve felt instant relief.

Antibacterial

Cinnamon can help you fight off bacterial infections and may help treat respiratory infections caused by fungi. But you’ll want to use cinnamon oil for these benefits.

You can buy it or make your own.  There’s a recipe at the end of this article.

Heart Disease

Cinnamon is able to reduce the risk of heart disease due to the benefits of making low blood sugar. Cinnamon is able to get rid of the LDL cholesterol while leaving the HDL cholesterol alone. 

Not only this but cinnamon has shown to be helpful when forming blood clots. This also increases circulation and helps with tissue repair, hopefully in helping repair heart tissue to fight heart disease, strokes, and even heart attacks.

Neurodegenerative Diseases

Cinnamon is rich in antioxidants which can help improve brain function. This can aid in preventing Alzheimer’s and Parkinsons. The cinnamon is supposed to help with the neurons in your brain that may help stop cognitive decline.  Scientists are still doing further research on these benefits.

Mood / anxiety

If you’re using cinnamon to help keep your home smelling nice you’re most likely improving your mood without knowing it. This will also help relieve your anxiety even before it can happen. While the use of cinnamon can raise dopamine and serotonin levels in any form, I love the smell of cinnamon and recommend making it smell nice in your house so that you are always in a good mood! How can you be stressed if it smells like cinnamon?!

HERE ARE A FEW RECIPES TO GET DAILY BENEFITS FROM CINNAMON

DIY CINNAMON WATER

Cinnamon water- All you need is one glass of water, 2 medium cinnamon sticks or 1 tsp cinnamon powder per cup, and if you like it sweet, a teaspoon of honey.  If you want it right away, add your glass of water to a saucepan along with your cinnamon sticks or powder and bring the water to a boil.  Once it starts boiling, turn off the stove and let the cinnamon water simmer for about 10 minutes.  The water should turn a deep brown.  Add honey and you’re done.

You can also put a cinnamon stick in water overnight, and by morning, you’re ready to start your day!

DIY CINNAMON OIL

Here’s how you can make cinnamon oil using cinnamon sticks, olive oil and a jar (I use quart-sized).  I pack as many cinnamon sticks, vertically inside the jar.  Next I pour in the olive oil, covering the cinnamon sticks by at least a half inch.  Next I seal up the jars and store them in a windowsill for about 3 weeks.  You can store it anywhere warm and dry.  The longer you let them steep, the stronger the oil will taste.  When you’re ready to use it, you’re gonna want to first strain it.  I use cheesecloth and then I store my oil in the pantry, although keeping it in the fridge can give you more than 3 years of storage.  But mine doesn’t last that long.  You can add it to your baking recipes, topically, even in diffusers.

A faster way of making the oil is by ground cinnamon.  You’ll cook about a quarter cup with a cup of olive oil.  Just mix the 2 together over medium heat and let it simmer up to 5 minutes.  Let it cool for about 10 minutes before putting it in your sterilized jar.  This oil can be used immediately, although I’d let it sit for about a week to get a stronger flavor.  Make sure to shake the jar daily and don’t forget to strain the oil before using it.

We have an entire page of natural remedies. If you have natural remedies you choose, please share them — it takes a community!

Chances are you’ve heard of witch hazel because it’s so well known for its ability to soothe sensitive skin and ease inflammation.  I was blown away when I learned how many more benefits the plant offers.

For centuries, the entire plant – leaves, bark and twigs – have been used to make medicine. 

Below are some reasons why it’s still popular today:

Inflammation- Eczema, Psoriasis

Witch hazel is perfect for inflammation, eczema and psoriasis because it’s rich

in a compound called tannins, a powerful antioxidant that helps protect your

skin against damage.  In fact, researchers say the natural antioxidants give your skin a boost and protect against free-radicals.

That’s why you often find “tannin acid” in the ingredients of your favorite skin care products.

Simply rubbing the witch hazel on your skin should offer immediate relief.

 Bug Bites, Sunburns, Diaper Rash, After Giving Birth, Acne, Scars

* Going camping or enjoying a day at the beach? Make sure to put witch hazel on once you see redness. This can relieve itchiness from bug bites and from sunburns. 

* After giving birth you can add witch hazel on your pad or use a witch hazel pad for the affected area to help reduce swelling and pain. 

* If your baby gets a diaper rash, use a little witch hazel to the area to help relieve your baby’s pain.

* Do you have a big pimple that will not go away? Witch hazel may help reduce the redness and help that pimple disappear faster.

Hemorrhoids

Witch hazel is common for hemorrhoid relief.  Just add witch hazel to a cloth or cotton ball and rub it on the area where you need pain relief.  You’ll even find witch hazel pads specifically for this condition. And it doesn’t simply help the pain. Witch hazel has hemostatic qualities showing that it may even help stop bleeding from your hemorrhoids or any other wound.

Scalp relief

Do you have an itchy or sensitive scalp? Well, rub some witch hazel up there as well! This may even be better than your dandruff shampoo as it is often used for dryness and dandruff.

Common Ways to use

You can buy witch hazel in pads, gels, ointment, and liquids to apply externally. Most of these

have alcohol in them so use cautiously to not dry out your skin, as well as alcohol-free ones.

I’ve also seen witch hazel sold as teas.  Ingesting it was a common way to get its medicinal benefits back in the day,  but some researchers today say this isn’t an herb that the more you drink, the better because taking it in large doses (more than 4 teaspoons daily) can cause vomiting, upset stomachs and even liver damage.

The FDA has only approved it for topical use on the skin.

Fun Fact

Witch hazel is a plant that most of us aren’t growing, primarily because it grows very slowly.  It can take up to 2 years before the seeds germinate, 6 years to get mature flowers.

We have an entire page of natural remedies. If you have natural remedies you choose, please share them — it takes a community!