Instead of search for local Elderberry Syrup, I love making my own! It is so easy to make and you can save so much money, if you are like me and have a house full of kids. I go through a jar a week over the winter!
Here is my go-to recipe:
4. When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar or 16 ounce glass bottle of some kind.
5. Store in the fridge. Discard un-used portion after 3 weeks.
6. Standard dose is ½ tsp to 1 tsp for kids and ½ Tbsp to 1 Tbsp for adults. During flu season or when you know you or your family has been exposed to a cold or flu virus, take a does once per day. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.
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My eyes have been saved so many times by wearing these Grilling Goggles when chopping onions!
Don't let painful, watery eyes stop you from adding onions to your cooking.
They have so many health benefits.
1. They are high in nutrients, such as vitamin C and B vitamins, as well as potassium.
2. They have antioxidants, which reduce oxidative stress causing premature aging on cells and inflammation.
3. Quercetin, one of the flavonoids found in onions, has been shown to reduce inflammation, cholesterol, and triglycerides, proving to be a heart healthy food.
4. Quercetin, as well as sulfur compounds also found in onions, has also been shown to help control blood sugar in individuals with prediabetes and diabetes.
5. Food in the Allium Genus, such as onions and garlic, have cancer fighting compounds, specifically in stomach and colorectal cancers.
6. Onions are a strong antibacterial and has been shown to fight against H.Pylori, staph bacterias including MRSA, E.Coli and more.
7. Onions boost digestive health as a prebiotic food which is a non-digestible fiber that is broken down by the probiotics that live in your gut. This creates the short chain fatty acids (SCFA), acetate, propionate and butyrate. These SCFAs strengthen gut health, your immune system, reduces inflammation and enhances digestion.
8. The enhanced digestion caused by a diet high in prebiotic foods, such as onions, creates better digestion and absorption of key nutrients, such as calcium, therefore showing an increase in bone density specifically in postmenopausal women.
After birth, it is important to not only replenish the nutrients lost during pregnancy, labor and birth, but to also provide the proper nutrients and adequate about of energy, or calories, for healing, as well as for milk production. This is not only important for you and your healing, but also for future pregnancies.
Four important nutrients to replenish during postpartum are:
Therefore, it is important to not only consume adequate amounts of omega 3 fatty acids during pregnancy, but also during postpartum. Great sources of omega 3 fatty acids are cold-water wild fish, seaweed, flax seeds, chia seeds, and walnuts. Supplementation could also be an option.
2. Iron – A large amount of iron is lost during birth, as well as during uterine healing because of bleeding. This is because iron is a main component in hemoglobin, which is a component in blood and assists in carrying oxygen through the body. Replenishing iron stores can improve your energy level by improving oxygen transport into the cells. Studies also show low iron is associated with postpartum depression. Foods that are great sources of iron are liver and other organ meats, red meat, turkey, spinach, legumes, and quinoa. Meat sources are heme-iron, which is more bio-available. In other words iron from meats are easier absorbed and used by the body. Vegetable sources of iron are non-heme, which is not as bio-available. Squeezing some lemon on those veggies increases their absorbability. Another amazing source of heme-iron is supplement capsules made from your placenta.
it active and able to be use in making a number of other important chemicals or hormones in the body, such as phospholipids, glutathione, myelin, coenzyme q10, carnitine, and creatine, which are all extremely important for energy, heart health, nerve health and ridding the body of free radicals which can cause cancers. The main problem with folic acid intake, rather than folate intake, is that many people have a MTHFR mutation, which basically means the folic acid cannot be converted to methyl-folate, and there for creates a pool of folic acid in the blood while the hormones that methyl-folate is used for decreases and leads to major health issues. Many packaged foods have been fortified with folic acid to try and reduce neural tube defects within the population. This fortification has backfired. It is best to actually avoid these foods. Instead, get your folate form foods such as legumes, pasture raised eggs, leafy greens, and broccoli. If supplementation is needed, look for methylated folate or methyl-folate, rather than folic acid.
4. Zinc – This essential mineral has become the most common deficiency in men and women. There are two reasons for this. Over farming, pesticides and herbicides have depleted many minerals from farmed soil. Deletion in the soil leads to foods that are lower in zinc, and therefore people who are also deficient. A second reason for this common deficiency is that people’s gut health has dramatically been compromised from eating foods that cause inflammation, damaging the lining of the intestinal walls, and causing leaky gut. This damage makes the absorption of nutrients, including zinc, difficult to impossible. Zinc is needed for immune development, brain development, skin health, as well as countless enzyme reactions. There are three ways to improve zinc absorption after pregnancy. You can improve your gut health with the guidance of a Functional Nutritionist. You can increase your intake of dietary zinc through foods, such as whole grains, nuts, beans, and lean meats. Lastly, you can take a zinc supplement.
October 27th from 10-2PM
"Join us for a fun-filled day! You can tour the new facility,
meet our amazing midwives and staff, connect with local area birth professionals,
and much more! We'll have a food truck whipping up lunch for
those who want to purchase a meal and snacks and
goodies for the family to enjoy.
We are excited to offer this event and look forward to seeing you!"
Look for me! I will have a table set up with treats for you and the kids, recipes, a book giveaway, useful information you can talk with you, 10 minute nutrition sessions and a chance to schedule a 1 1/2 hour nutrition consultation that is discounted just for the attendees of the festival!
Rebecca Duerr, LN, CNS, CLD, APPAC is a North Carolina Licensed Nutritionist, Board Certified Nutrition Specialist, Labor Doula, Sibling Doula, Postpartum Doula, Certified HypnoBirthing® Educator, Evidenced Based Birth® Instructor, and Placenta Processing Specialist at Mindful Family Wellness, LLC. You can find Rebecca at: Mindful Family Wellness