Lemon Sage Cordial

Lemon Sage Cordial

Lemon Sage Cordial

sage leaves Loula Natural

Sage has so many amazing benefits. It has seen to be effective at cooling down the body (especially during hot sweats) and reduce perspiration, it also helps to dry up excess phlegm and diarrhea.

It contains anti-oxidant and anti-inflammatory compounds which helps to protect and heal cells all through the body. This maintains good circulation of blood and flexibility of muscles and blood vessels throughout the body.

Read more about how and why Sage is so great here. I absolutely love the smell and taste of sage too.

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Lemons are also amazing for the body. Rich in vitamin C, good for boosting the digestive system and restoring a ph balance to the body. Lemons stimulate the body and they go really well with Sage. Combined with the raw honey and water kefir, this cordial is great for an immune boost, hormone balance, is cooling and effective at helping to reduce any heat or irritability on the skin or in the digestive system. 

The water kefir helps you to absorb and digest the volatile oils in the sage and also help to support the body back to balance. To make it see here or check out my book- Culture Your Life.

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However, please consult your natural health provider if you are pregnant, breastfeeding, on blood thinners, or epileptic before using this recipe. It may have undesirable effects. As always listen to your body and try to take responsibility for your own health and knowing what your body needs.

Lemon Sage Cordial
A great cordial combining Sage, Lemon, Water Kefir and Raw Honey. An immune powerhouse and hormone balancer. Not to be used during pregnancy or breast feeding.
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Ingredients
  1. 5-6 Fresh Sage leaves or 1tsp dried organic sage
  2. 3 lemons- juiced
  3. 1tsp raw honey
  4. 1tbsp Water Kefir
Instructions
  1. Add all of the ingredients to a glass jar
  2. Leave out of the fridge for an hour or two then place in the fridge.
  3. Use 1-2 tbs of cordial to sparking water, warm water or filtered water.
  4. Also can be used to flavour water kefir or Kombucha
Notes
  1. Use sparingly. Good to help cool down the body- especially during a hot flush and also used to help balance hormones after breastfeeding.
  2. Gives an immune boost and can help to dry up excess phlegm and soothe sore throats. Also good for dental health especially chewing the sage leaves.
Loula Natural http://loulanatural.com/
Check out some of my other homemade recipes and articles for natural health;

Elderberry Cordial

Hibiscus, lemon, ginger and honey tea

Lemon, Orange and Ginger Curd

5 reasons to make Kefir

Kefir Gummies

5 Reasons to brew Kombucha

How the Immune System Works

How do I naturally boost my immune system

How to choose Essential Oils

Lemon and sage cordial Loula Natural Pin 

 

Sweet Potato

Nutrient Fact Sheet

Nutrient Fact File Sweet Potato Loula Natural

Sweet Potatoes

Sweet potatoes are native to Central America and are one of the oldest vegetables known to man. It is documented that they may have been consumed since prehistoric times as  sweet potato relics have been discovered in some Peruvian caves. Christopher Columbus first brought sweet potatoes to Europe after his first voyage to the New World in 1492.

They have a creamy texture with a sweet, warm and a little spicey flavour that makes them ideal for savoury dishes. However they are also great in cakes, cookies, smoothies and even to make ice-cream. Although peak season for sweet potatoes is October to March, they are a vegetable that is readily available, inexpensive, and delicious.

Depending upon the variety, there are around 400 different ones, the skin and flesh of the sweet potato may be almost white, cream, yellow, orange, pink, or deep purple. The Japanese and Korean white/cream and American yellow-orange flesh are most common.

Although sometimes referred to as ‘yams’ in the USA, sweet potatoes belong to an entirely different food family. They are also very different from the common potato.  Sweet potatoes are far more nutrient dense and healing. Their properties and uses are diverse, and when you choose sweet potatoes as a dietary root vegetable, you are getting a truly unique and superior type of potato. Some of the benefits include

  • They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked to degenerative diseases, including the prevention of heart attacks.
  • They are a good source of vitamin C. While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin also plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen, which helps maintain skin’s youthful elasticity (sweet potatoes make us look young- bonus!), and is essential to helping us cope with stress. The anti-oxidant properties also may help to prevent cancer
  • They contain some Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and may support the thyroid gland.
  • Sweet potato’s are full of beta-carotene’s good for eyesight, immune system and digestive health.
  • Sweet potatoes contain some iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and protein metabolism, among other things.
  • Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function.

Another interesting thing about sweet potatoes is the antioxidant capacity of all their parts. Recent research has shown differences in consuming the flesh versus skin of the sweet potato. Both producing different concentrations of anthocyanin antioxidants. Purple-fleshed sweet potatoes (when you can find them- Asia has them fairly regularly) are a fantastic source of anthocyanins (especially peonidins and cyanidins) as the darker and more vibrant the colour of a vegetable the more antioxidants they contain. In one study, the antioxidant activity in purple sweet potatoes was seen to be up to 3 times higher than that of blueberries.

Since they are not actually a potato so therefore not a deadly nightshade, sweet potato can actually have a healing effect on your digestive system rather than an irritating one. The fibres in the sweet potato actually feed the bacteria and are classed as fermentable as a prebiotic (food for bacteria). This therefore helps to create a more balanced bacterial environment in your digestive system. Thus giving a digestive healing effect with an immune boost too.

Finally most kids love sweet potato- it is a great first food, great in the lunch boxes cold and as hot chips at dinner time. A simple way to get some amazing nutrients into kids without too many arguments. Try them in smoothies, juices and soups for a smooth creamy consistency and natural sweetness.

Sweet potatoes are traditionally been baked, roasted or mashed, but they can also be added to risotto, pasta or curry. Here are my recipes;

Here are my mouth watering recipes;

 Here are some other amazing recipes;

Sweet Potato Spaghetti- Healthy Living How To
Sweet Potato Spaghetti- Healthy Living How To 
Dark Chocolate Brownies Renew Whole Health
Dark Chocolate Brownies Renew Whole Health
Fudgey Brownies Jules Fuel
Fudgey Brownies Jules Fuel
Pumpkin Sweet Potato Cupcakes Veggie Converter
Pumpkin Sweet Potato Cupcakes Veggie Converter
Sweet Potato Breakfast Cookies- The Paleo Mama
Sweet Potato Breakfast Cookies- The Paleo Mama
Sweet Potato Chocolate Cake Homemade Mommy
Sweet Potato Chocolate Cake Homemade Mommy
Sweet Potato Chocolate Chip Cookies Homemade Mommy
Sweet Potato Chocolate Chip Cookies Homemade Mommy
Chicken with Sweet Potato Curry Sauce- La Healthy Living
Chicken with Sweet Potato Curry Sauce- La Healthy Living
Sweet Potato Quiche-Grok Grub
Sweet Potato Quiche-Grok Grub
Sweet Potato Pancakes-Healy Real Food Vegetarian
Sweet Potato Pancakes-Healy Real Food Vegetarian
Sweet Potato Hash- Stupid easy paleo
Sweet Potato Hash- Stupid easy paleo
Sweet Potato Chips- Healy Real Food Vegetarian
Sweet Potato Chips- Healy Real Food Vegetarian
Sweet Potato Apple Pancetta Hash- Gutsy By Nature
Sweet Potato Apple Pancetta Hash- Gutsy By Nature
Sweet Potato and Banana Pie Smoothie-Green Thickies
Sweet Potato and Banana Pie Smoothie-Green Thickies
Sweet Potato Recovery Shake Stupid Easy Paleo
Sweet Potato Recovery Shake Stupid Easy Paleo
Sweet Potato Gratin- Meatified
Sweet Potato Gratin- Meatified
Sweet Potato Crackers- The Coconut Mama
Sweet Potato Crackers- The Coconut Mama
Chickpea Stuffed Sweet Potatoes The Coconut Mama
Chickpea Stuffed Sweet Potatoes The Coconut Mama
Squash and Sweet Potato Lasagna Veggie Converter
Squash and Sweet Potato Lasagna Veggie Converter
Spicy Lime Sweet Potato Mash- Popular Paleo
Spicy Lime Sweet Potato Mash- Popular Paleo
Raw Carrot and Sweet Potato soup with Spinach- Green Thickies
Raw Carrot and Sweet Potato soup with Spinach- Green Thickies
Paleo Hash- The Sprouting Seed
Paleo Hash- The Sprouting Seed
Organic Sweet Potato Chips Whole Lifestyle Nutrition
Organic Sweet Potato Chips Whole Lifestyle Nutrition
Make Your Own Sweet Potato Chips- Healthy Living How To
Make Your Own Sweet Potato Chips- Healthy Living How To
Loaded Sweet Potato Fries- The Sprouting Seed
Loaded Sweet Potato Fries- The Sprouting Seed
Creamy Sweet Potato Mash Stupid Easy Paleo
Creamy Sweet Potato Mash Stupid Easy Paleo
Chilli Lime Sweet Potato Fries Popular Paleo
Chilli Lime Sweet Potato Fries Popular Paleo
BBQ Pork Stuffed Sweet Potatoes-Primally Inspired
BBQ Pork Stuffed Sweet Potatoes-Primally Inspired
Apple Sweet Potato Bake Stupid Easy Paleo
Apple Sweet Potato Bake Stupid Easy Paleo
Autumn Spiced Sweet Potato Bread-Soundness of Body and Mind
Autumn Spiced Sweet Potato Bread-Soundness of Body and Mind
 

 

Vitamin C

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We all know Vitamin C is important for the body. It has to come from our diet as it is not a nutriet we can make and it has so many functions its difficult to know where to start! It is used to treat so many conditions and the research and anecdotal evidence behind it as a nutrient is vast. As a Naturopath and Nutritional Therapist I  look at all of my clients individual needs before prescribing any supplement or food changes. It is recommended that you consult a professional Naturopath or Nutritional therapist before making any changes yourself.

What Does it Do?

The C stands for many things

Citrus (from where it is known mostly to be found),

Coughs, Colds and Cancer (it is central to stimulating the immune system and production of immune cells. Along with its anti-oxidant and anti-inflammatory properties it may help to prevent and heal many illnesses)

Collagen (of which it is a main co-factor in producing),

Controversy (over which form to take, how much to take and whether it works against cancer etc),

Contained in most fresh foods (it is water-soluble  so is sometimes lost when the food is cooked),

Co-factor (from collagen, connective tissue, red blood cell, bone, teeth and gums, immune cell to energy production vitamin C is found in most chemical reactions withing the body),

Cholesterol (it regulates cholesterol breakdown ),

Cell (maintains health of cell membranes so reduces tumour spreading, is a powerful anti-oxidant and helps in wound healing)

Calm (supports the adrenal’s and ovaries)

Clear (may detox many toxic metabolites and helps to excrete heavy metals. It may also protects against nitrate digestion)

Cognitive (Helps regulate brain function and messages to and from the central nervous system)

 

Where is it Found?

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Mainly found from plant sources. Generally in fruits and vegetables that are vividly coloured. Especially orange and yellow, green (leafy veg) and blues (blueberries and blackcurrants). Most plants will contain vitamin C to protect their cell membranes and produce energy. It is very susceptible to heat, light and movement. The vitamin C content is diminished by these factors. So the fresher the produce the better. The fruit with the highest levels is the  Kakadu plum from Australia closely followed by Camu Camu a plant with berries a little like cherry’s that contain high levels (normally found dried or in powdered form (Vitamin C is water soluble) then Sea Buckthorn (a berry) and Arcola cherry. Then the fruit and vegetables are all much lower. Interestingly until fairly recently we were consuming enough Vitamin C through diet alone. Consuming less fresh and more industrialised and processed food has great increased our need and decreased our intake of Vitamin C.

Factors that deplete it (increasing demand)

Smoking (it is a cell membrane protector and anti-oxidant), stress, acute and chronic inflammatory conditions, allergies, pregnancy, breastfeeding, heavy metal toxicity, exercise, diabetes, wounds, burns (including sun burn) and high blood sugar.

 

Supplementation advice

Ascorbic acid is the most widely available form of vitamin C- it is very acidic on the body. Better to supplement with the buffered Sodium ascorbate which is easier for the body to absorb and use. Beware however most vitamin c is derived from corn and mostly GMO corn. Try to source non- GMO corn sources for supplementation. Contact your practitioner (Nutritionist or Naturopath) for dosage advice.

 

 

 

 

 

Not a happy hour with a chemical cocktail

We all know chemicals are bad for our health. They create oxidative damage to our cells and create roaming free radicals – words we are used to hearing, but what do they mean, how does it happen and how is it linked to most chronic conditions? For example we know that there is a link between Asbestos and Lung Cancer, but what about the small amounts of chemicals we are exposed to everyday, and not just their individual toxicity, but in their interactions and their potential lethal combination. The cocktails we create, little and often and whether willingly or not, will play a massive role in our cellular, and therefore overall, health.

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Chemicals are in our Food, Air and Water. Things we can presumably try to control somewhat. Eat organic and as unprocessed as possible, use an air purifier in our homes or wear a mask while out and about (not my personal choice but a choice all the same) and using a water filter or buying bottled, mineral water. But say you buy all organic food, but then use a chemical detergent to wash your dishes and utensils, or a heavy duty surface cleaner or bleach for the floors. Not to mention bug killers sprayed in the kitchen. What about when you use plastic containers to store food or the cling film that wraps our organic vegetables? Look in your bathroom, shampoos, cleansers, toothpaste, nail polish, soap, moisturiser’s make-up, sun cream, insect repellent. The list is endless, that’s before you go to put on your clothes washed in chemical cleaners and softeners, or gone through chemical processes in their manufacture. The skin has an enormous surface area that excretes and also absorbs. However I think the most pointless combination is an air purifier used with chemical air fresheners, especially those automatic dispensers! Even without my usual rant on vaccinations and their chemical content.

So the list is endless and very daunting. When we look at our health and the health of those around us, most things can be helped by cleaning-up what we use and how we use it. You’ll be amazed at the difference it can make. For example, my husband has very mild asthma; he thought it was the air-conditioning, then the dust in the carpets, then the pollution or the humidity, that was making him need his inhaler more frequently whenever we came to Hong Kong. When we moved we were able to experiment. I chucked out the automatic air freshener in the bathroom and hey presto, complete turn around.

Chemicals react with your body and with each other. Slowly start to replace things as you have finished with them e.g. replace the surface cleaners with the same spray bottle rinsed out completely and filled with water, tea tree, lavender and a squeeze of lemon. You will find that this works at removing grease, and it is anti-bacterial, anti-microbial and completely non-toxic. Changing to more earth friendly products will reduce your toxic output for the environment but they will still contain chemicals; try using eco balls or soap flakes in the wash, and don’t forget the numerous uses for the amazingly simple – bicarbonate of soda!

Clean up your cosmetics. Your hair and skin will change, but that’s because they are not constantly being stripped of their natural oils (sodium laurel sulphate is the main culprit for this) and goodness, and being replaced with a coating of chemicals which makes your skin appear duller when you don’t use it, give it time and it will be a million times better than it ever was. I have only used blends of oils such as Almond, avocado, jojoba, wheat germ and rosehip with various aromatherapy oils depending on my mood, part of the body I want to use it for, and for what purpose. For example a great blend for a facial oil is rose, frankincense and lavender; an amazing after-sun blend is chamomile, neroli, lavender and geranium, which also doubles as a very good insect repellent, as does lemongrass, grapefruit and geranium. Use the blended oils directly on skin, in the bath, as a makeup remover, as a hair-mask, or on your hands, nails and feet before you go to bed. Save an absolute fortune and have something completely unique and bespoke for you. Parabens may be a hormone disrupter and may have an impact on ‘bad’ oestrogen production that can lead to pcos, fibroids, painful periods and other oestrogen dominant conditions including prostate, breast, cervical and uterine cancer. It’s not about what and how much oestrogen comes into our body; it’s more about what happens to it afterwards and how the body then excretes it. But that is a whole other blog I will get to very soon as it is a big passion of mine!

One of the major players in chemicals and chronic disease is beginning to come to light. Humble sun cream and its connection to skin cancer. There is research to suggest that completely blocking UVA and UVB rays may be the answer. Australia is one of the countries with an increasing number of people with Vitamin D deficiency (foods containing Vitamin D include egg yolk, fish liver oils, butter and sprouted seeds) an important component which holds vital anti-cancer and general health properties by being a very powerful anti-oxidant. They are even starting to suggest that Australia’s high skin cancer rate has very little to do with the hole in the ozone layer but with the sun creams everyone is using and their chemical effect, combined with vitamin D deficiency. Personally I rarely use sun cream, but I am sensible about my sun exposure at the same time. No more than 20 minutes, during the hottest part of the day, with 40% skin exposure may be enough. If I am sunbathing the first 20 mins will be in part shade (I always wear a hat or have my face in the shade) and then I will generally use a factor 20-30. Burning is obviously not an option and will of course produce a lot of damage; I am not condoning that in any way.

If you start in the spring your body builds up its natural defences to the sun, melatonin, and so by the summer when the sun is at its strongest you will have a good degree of natural sun block. After the 20 mins, sleeves, shade, hats etc and obviously keeping well hydrated and your diet packed full of antioxidants in the form of Selenium (Alfalfa, broccoli, eggs, fish, organ meats, onion, garlic), Vitamin A (apricots, barley grass, carrots, fish liver oils, green leafy veg, eggs), Beta Carotene (broccoli, carrots, yellow veg, papaya, spinach, sweet potato, tomatoes- as uncooked as possible), C (Ascorbic acid- Blackcurrants, broccoli, brussel sprouts, guava, parsley, pineapple, raw cabbage, strawberries, sweet potatoes and citrus fruits), E (almonds, apricot oil, beef, egg yolk, hazelnuts, sunflowers, wheat germ) and glutathione (asparagus, avocado, eggs, garlic, plant and animal tissue, whey protein) should also massively help in the prevention of skin cancer and of course cancer in general. Seek out the most natural sun creams. Also the iris in your eyes is a major player in vitamin D production so try and hold off putting on those shades, for as long as possible, and if you wear glasses with UVA and UVB protection, have a sit down and take them off for a bit.

Chemicals are largely stored in your fat tissue. Chlorella can help to chelate them out of your body. Be careful if you go down this route and always add greens gradually as they can play havoc with your digestive system. Also always consult a professional nutritionist before adding any supplement to your lifestyle, contact me for more personal recomendation.

A last footnote, those chemicals in disposable nappies (in the gels and the materials), are being absorbed into your little babies skin. Use natural ones or re-usable ones.

Here are some links to back up some of what I have said, let me know if you have any questions or information to add.

http://www.thelosthaven.co.uk/BSoda.htm uses for baking soda

http://www.second-opinions.co.uk/sunlight.html

http://www.vitamindcouncil.org/health-conditions/cancer/melanoma/

http://www.canceractive.com/cancer-active-page-link.aspx?n=509 A truly brilliant cancer charity

http://products.mercola.com/chlorella/ You can skip the video if you want!

Books used:

Staying Healthy with Nutrition (2006)Elson Hass

The Complete Book of Essential Oils and Aromatherapy (1991) V.A. Worwood

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