Welcome back! I apologize that I wasn't able to get your monthly freebie posted last week, but I'm back today with a helpful little guide to celebrate the start of the summer garden season. :-)

Healthy food starts with healthy plants which start with healthy soil, so believe it or not, soil health might be where true health all begins!

You've probably never thought much about the health of the soil - unless you're an organic gardener - so this might seem a little strange to you, but when you think about where all of our food ultimately comes from (yes, even meat), then it just makes sense. How can you grow healthy crops - either to feed people or animals - if the soil is depleted, neglected, or lacking in essential nutrients?

If you grow your own food, soil health is probably something you pay a little more attention to, but even if you're an experienced gardener, there is still so much to learn about the world beneath our feet and how it supports life!

That's why I'm excited to share a brand new guide with you from the folks over at Grow Your Own Vegetables, who brought you the Superfood Garden Summit. This year's Summit is happening this week, so be sure to check it out, but even if you can't make it this time, make sure you grab your free soil guide below ASAP to help you grow healthier, more nutritious food in your own garden all year long!

I know Brussels sprouts are traditionally considered a winter vegetable, but I love them any time of year! (I wish we could grow our own, but unfortunately, they don't seem to grow well here - at least in my experience...) 

This delicious dish makes a fabulous breakfast, lunch, or simple supper - and it's a great way to enjoy farm-fresh eggs if you have an abundance like we do these days.

Pasture-raised eggs are packed with healthy fats, protein, and vitamins, and as members of the cabbage family, Brussels sprouts have some pretty impressive health chops as well. Some studies have found that eating plenty of of Brussels sprouts and other cruciferous vegetables may help protect against certain cancers, as well as combat high blood pressure, heart disease, and diabetes. Add the immune-boosting powers of garlic, along with the digestive aid, fennel seed, and you have a nutrient-packed meal that will nourish your body from head-to-toe!

I could eat this dish as an entire meal, and it's ready in a jiffy, so it's perfect for a busy weekday supper, or a weekend breakfast. It's garlicky, flavorful, and so satisfying! And, if you don't want to heat up the oven, you could also roast the Brussels in an air fryer.

Try out the recipe below - and let me know how you like it!

Roasted Brussels Sprouts with Jammy Eggs & Crispy Bread Crumbs

Prep Time: 10 min.
Cook Time: 25 min.
Serves: 4 as a side dish or 2 as a main course

Ingredients:

• 1 lb Brussels sprouts
  
• 2 medium garlic cloves
• 3 TB extra-virgin olive oil, divided
• 1/4 tsp sea salt
• 4 large pasture-raised eggs (can use more if desired)
• 1/2 tsp fennel seeds
  
• 1/3 cup breadcrumbs
• Zest from 1/2 lemon

Instructions:

1. Heat your oven (or air fryer) to 425F.
2. Trim the ends off the Brussels sprouts and slice in half.
3. Place on a sheet tray and toss with the minced garlic, 2 tablespoons of the olive oil, and salt.
4. Place in the oven and roast until tender, 20 to 25 minutes.

While the Brussels sprouts are roasting:

1. Heat a small skillet over medium heat. Add the remaining 1 tablespoon of olive oil, followed by the fennel seeds. Toast the seeds for a minute or two, just until fragrant.
2. Stir in the breadcrumbs and continue to cook until the breadcrumbs are golden. Turn off the heat and stir in lemon zest.
3. Bring a pot of water to a boil. Add in eggs and keep at a low boil.
4. Cook the eggs for exactly 6 1/2 minutes. Transfer the eggs directly to a bowl filled with ice water and let rest until the Brussels sprouts are tender.
5. Transfer Brussels sprouts to a serving tray and toss with half the breadcrumbs.
6. Crack, peel, and then slice eggs in half.
7. Nestle egg halves into Brussels sprouts and top with more breadcrumbs before serving.

So yum!! I hope you enjoy this one as much as I did.

Rose.


Recipe Source: PeteandGerrys.com

Although fasting has been practiced for centuries (often for religious or medical reasons), this practice has gained new popularity in recent years among health circles for its health and weight loss benefits.

However, a recent study claiming that fasting may actually harm cardiovascular health flies in the face of previous research, and has been gaining media attention.

Keep in mind that this was a limited study, and few long-term studies have actually been done on the subject of fasting. However, there are some caveats to keep in mind when deciding whether or not fasting is right for you.

For one thing, as is the case with most medical topics and studies, little attention is paid to the differences between men and women. Contrary to popular belief, women cannot follow the same health and fitness protocols as men and expect to see the same results.

Unlike men, women in their reproductive years have specific hormonal considerations, and their rise and fall throughout the month impact everything from energy to focus, mood, metabolism, and the ability to adapt to good-for-you stressors like exercise or fasting. 

This interesting podcast episode addresses the benefits of fasting, but also dives deeper into how women, in particular, can develop fasting routines that align with their hormonal needs. Check it out below!

Much of the fasting advice available follows a one-size-fits-all approach, leaving many women with more questions than answers. In this podcast episode, Dr. Mark Hyman and Dr. Mindy Pelz explore the menstrual cycle and life stages when fasting can be most beneficial for women, as well as when it's important to proceed with caution, particularly with longer fasts or fasting in general.

Dr. Mindy advises against fasting during pregnancy and recommends limiting fasting to no longer than fifteen hours while breastfeeding. Additionally, she emphasizes the importance of consulting with a doctor before starting any fasting regimen, especially for individuals with a history of eating disorders or thyroid conditions.

Women in their forties often encounter specific challenges such as night sweats, mood swings, and other uncomfortable symptoms resulting from hormonal changes. Tune in to learn about five essential strategies for women over forty to navigate perimenopause and menopause, including fasting, carb cycling, prioritizing protein intake, microbiome repair, detoxification, and incorporating mindfulness techniques.

The conversation also explores various fasting methods, proper ways to break a fast, the significance of hormone testing, and much more.

I invite you to tune into this enlightening discussion to learn about:

1. Will time-restricted eating kill you? Deciphering recent headlines
2. Two major issues happening for women: Understanding hormone cycles and an evolutionary mismatch
3. Differences in male and female hormonal balance
   
4. The habits estrogen and progesterone would like us to live by
5. Mindy’s approach to managing hormones through fasting
6. What happens when we fast?
   
7. The different forms of fasting
8. Are there downsides of fasting?
9. How fasting works to deep clean, removing the senescent cells
10. Fasting for men and postmenopausal women
11. Three different rules for reintroducing food after fasting
12. People who shouldn’t fast
13. Tips for women over 40 that aren’t talked about
14. Hormone testing and the best ways to get a handle on it
    

If you're a woman who has struggled with fasting in the past (or you know one), this is a great episode to check out!

Thoughts? Comments? Let me know what you thought of this episode...

To your health,
Rose.

April showers sure better bring May flowers this year, as we're having the wettest spring I can remember! With major flooding throughout most of last week, we were lucky not to have many of the basement issues that others experienced, and thankfully, the waters seem to be subsiding this week...

I'm busy as can be getting the spring garden planned out and things in order for planting, but since we're at the start of a new month, it's time for your April freebie!

This month, I'm sharing a helpful guide for those of you who may have had issues with "detox" programs in the past. Part of the reason detoxing can be so unpleasant is that your body is releasing some of those toxins it has been carrying for a long time, which means it may react to the toxins in new and different ways.

This guide promises to help relieve some of those symptoms by preparing your body in a gentle way for the detoxification process. Before you try any detox, do these steps first. Learn more below, or go ahead and grab your copy of the free guide here now.

Have you ever tried to detox in hopes of feeling better, only to find that it simply didn’t help, or that you actually felt even worse?

After seeing hundreds of patients report similar symptoms and frustrations during and after various “detox” regimens they have tried, Drs. Nafysa Parpia and Eric Gordon developed a system that addresses your individual biological terrain and supports your detox pathways to prepare your body for detox itself.

Discover a gentler approach to detox that begins at the cellular level!
--->>Download your complimentary eBook, The Pre-Tox Protocol!

The unfortunate fact is that toxins lurk just beneath the surface of our modern life at all times. And along with them, chronic disease becomes more prevalent.

From the food we eat, the water we drink, and the air we breathe to the products we use daily – we all experience exposure in some form.

That’s why it’s so important to prepare the body for detoxification first.

Here are a number of symptoms and illnesses that are signs your body needs pre-tox support BEFORE beginning any detox protocol:

• Constipation and other digestive issues
• Urinary tract infections
• Interstitial cystitis (irritated bladder)
• Mast cell activation syndrome
• Persistent oxidative stress
• Dark circles under your eyes
• Puffy skin
• Trouble sleeping
• Fatigue
• Autoimmune conditions
• Headaches
• Inability to lose weight
• Long-term use of medications
• Trouble with glymphatic drainage
• Skin issues like acne and psoriasis
• Brain fog or trouble with memory and concentration
• Dizziness
• Mood disorders
• High or low blood pressure
• Hormone imbalance

Learn how to prepare your body for detox step by step!
The Pre-Tox Protocol is designed to address your entire biological terrain and clear your natural detoxification pathways, preparing your body for a successful cleanse without the usual symptoms and frustrations.

--->>Gain immediate access to The Pre-Tox Protocol here...

You’ll also reserve a seat for the free, online Cracking the Chronic Illness Code: Ticks, Toxins & Mold symposium taking place on May 6-12, 2024 where more than 40 experts will teach you more about effective tools and strategies to help guide you back to a state of health.

I hope you enjoy some relief with this free guide.

To your health,

Rose.

In honor of the Easter weekend, I wanted to share one of my favorite simple recipes that's perfect for holiday visitors, an appetizer with guests, or simply snacking!

This makes a beautiful presentation and it's perfect for spring, although I've also made it with winter radishes as a Thanksgiving appetizer as well. You can use any type of radishes, but my favorite are the beautiful watermelon variety - a huge and gorgeous winter radish that I grow every single fall. In fact, last fall, they did so well that we still had a few left for our Easter feast! But you could always use spring radishes as well - Easter Egg varieties would be lovely, or French breakfast radishes if that's what you have.

It does take a few minutes to prepare, but you can save time by slicing the radishes and making the herb butter and "salad" topping ahead of time. Then, just toast and butter the bread before compiling and serving. (Remember to set the butter out a few hours ahead of time to allow it to soften for spreading)

It's from one of my all-time favorite cookbooks, and it's amazingly delicious for such a simple recipe, but the French know what they're doing! As the accompanying text with the recipe says, "Leave it to the French to come up with one of the most indulgent, rustic-chic snacks of all time." :-)

French Radish Salad On Buttered Baguettes

Serves: 8-12
Total Time: 20-30 minutes

Ingredients:

• 10 TB European-style unsalted butter, softened
• 6 TB minced fresh chives
• Salt & freshly ground black pepper
• 1 tsp fresh lemon juice
• 2 tsp high-quality extra-virgin olive oil
• 1 cup coarsely chopped fresh parsley
• 1 18-inch baguette, halved lengthwise and lightly toasted
• 8 oz. fresh radishes, trimmed and thinly sliced
• Flake sea salt, for garnish

Instructions:

1. Combine softened butter with 1/4 cup minced chives, 1/4 tsp salt, and 1/4 tsp pepper in a bowl and blend together well.
2. Whisk lemon juice, olive oil, and remaining 2 tablespoons chives in a medium bowl. Add chopped parsley and toss to coat. Season with salt and pepper to taste.
3. Spread butter mixture thickly over cut sides of baguette.
4. Layer the radishes evenly over the buttered bread, overlapping in a shingle or fish scale pattern.
5. Top with the parsley salad mixture, and sprinkle with flake sea salt.
6. Cut the baguette crosswise into 12 pieces and serve!

I hope you enjoy this simple and surprisingly delicious recipe as much as we do! It's a great way to use an abundance of garden-fresh radishes, or to impress your radish-loving friends and family. :-)

Happy Spring!  :-)

Rose.


Recipe Source: Vegetables Illustrated, by Cooks Illustrated.

After a little break last week (honestly, the weather outside was too nice to stay indoors and write!), I'm back with the final installment in our Holistic Health series.

While we often think of things like nutrition, sleep, and exercise when it comes to maintaining good health, the role of social and community engagement is often overlooked. Truly understanding holistic health means recognizing the interconnectivity of physical, mental, and social well-being. Therefore, community support is a vital component of holistic health.

According to research, engaging with your community can lead to significant physical health benefits, such as reduced blood pressure and improved recovery times.

And mental and emotional well-being are bolstered by a sense of belonging and support found within communities.
 
Read on to find out how a health and wellness plan that includes community engagement can lead to a more fulfilling and healthier life!

Discover the Power of Community in Your Holistic Health Journey

When we talk about health, too often we focus solely on diet and exercise. But, let me tell you, there's a lot more to it! Holistic health is like a puzzle, with pieces that include our physical, mental, and emotional states, and guess what?

One of the most overlooked yet crucial pieces of this puzzle is community support. It's that warm feeling when someone's got your back, the cheer of a crowd when you cross a finish line, and the wisdom shared over a cup of tea with friends...

What is Holistic Health?

Let's recap. Holistic health is about caring for the whole person. It’s not just about not being sick, it's about feeling good in all areas of life. You see, everything is connected. Your mind affects your body, your relationships influence your emotions, and your environment impacts your spirit. It's like a domino effect – when one domino falls, the others follow. So, when we support one area, the others get a boost too!

For example, if you're stressed out, you might get a headache. That's your mental state affecting your physical well-being. Now, imagine you have friends or a support group to help you manage that stress. That's where community comes in, offering a safety net that catches you when you're teetering on the edge.

Why Community Matters

Think about a time when you felt truly supported. It felt good, right? That's because we're wired to connect with others. Community matters because it gives us a sense of belonging and purpose. It's the people who cheer us on, offer a shoulder to cry on, and share their own stories of triumph and defeat. This isn't just feel-good stuff; it's backed by science. Studies show that strong social ties can help you live longer, and who doesn't want that?

Building Blocks of Social Support

Social support is the help we give and get from others. It's a two-way street, and it comes in many forms. Emotional support includes love and trust, while informational support means sharing advice and knowledge. There's also practical support, which involves tangible help like running errands for someone who's sick.
Most importantly, social support is about quality, not just quantity. It's not about how many friends you have on social media, but about having meaningful connections that make you feel understood and valued.

Types of Social Support

Let's dive deeper into the types of social support:

• Emotional Support: This is the kind you get from those who are always there to listen, the ones who hug you when you're down and laugh with you when you're up!
• Informational Support: Ever had a friend who's a whiz at sorting out problems? That's informational support – tips, advice, and guidance from those who know their stuff.
• Practical Support: Sometimes, you just need a hand with the groceries or a ride to the doctor. Practical support is all about action and lending a hand.

Each type of support plays a unique role in our well-being, and the best kind of community offers a mix of all three. Think of it like a meal – you want a balance of nutrients to feel your best.

Measuring the Impact of Social Support

How do you know if you're getting enough social support? It's not like measuring your height or weight; it's more about how you feel. Do you have someone to turn to when you're in trouble? Do you feel heard and understood?
These are signs of strong social support.

Research has given us a clear message: social support can lead to better health outcomes. For instance, people with robust social networks tend to recover faster after surgery. It's like having your own cheer squad, rooting for your recovery every step of the way!

Emotional Support Systems

Now, let's talk about emotional support systems. These are the networks of people who provide comfort, love, and reassurance. Think of them as your personal cheerleaders, there to celebrate your victories and console you during defeats. This support system is the emotional scaffolding that holds you up when life tries to knock you down.

For instance, when you're facing a tough decision or a health scare, it's often the kind words and understanding from a friend that can help see you through. Emotional support can be a powerful force, helping to reduce anxiety, depression, and even improve physical health. It's about feeling valued and cared for, and it’s something we should all have in our lives.

• Having someone to talk to can lower stress levels.
• Sharing your worries helps to put them into perspective.
• Being part of a community that cares improves your sense of self-worth.

Therefore, nurturing these connections is essential. They don't just happen by chance; they require time and effort, much like tending to a garden. When you invest in these relationships, you're investing in your holistic health.

Nurturing Your Community Network

Building and nurturing a community network is like planting seeds for your future well-being. It starts with reaching out and connecting with those around you.

First, identify your interests and passions. This will guide you to groups and events that resonate with you. Then, take the leap and engage. Show up, participate, and be open to new connections. Remember, the goal is to cultivate relationships that provide mutual support and enrichment.

And remember, a strong community network isn't built overnight. It takes time to grow and develop these connections, but the benefits to your holistic health are worth every moment invested.

Seeking Out Like-Minded Individuals

Finding people who share your values and interests can make all the difference in your holistic health journey. These are the individuals who understand your struggles and triumphs because they're on a similar path. They're the ones you can swap recipes with, go for a run with, or simply talk to about life's ups and downs.

To find these individuals, look for local groups focused on activities you enjoy, whether it's a book club, a yoga class, or a gardening group. The bond you form over shared interests can lead to a strong and supportive community.

Participating in Community Events

Community events are a fantastic way to meet new people and strengthen bonds within your support network. These gatherings – be it a health fair, a workshop, or a neighborhood clean-up – bring people together and foster a sense of unity and shared purpose.

By participating, you not only contribute to the well-being of your community, but you also benefit personally. You'll feel more connected, engaged, and invested in your local area, which in turn, can boost your own holistic health!

Volunteering for Health and Happiness

Volunteering is another powerful way to deepen your community ties and enhance your holistic health. It's a win-win: you help others, and the experience enriches your own life. Studies have shown that volunteering can lower stress, increase happiness, and even lead to a longer life.

Whether you're serving meals at a shelter, tutoring students, or walking dogs at the local animal rescue, volunteering can provide a sense of purpose and fulfillment that's hard to find elsewhere.

Overcoming Barriers to Social Connection

Despite the benefits, sometimes it's not easy to connect with a community. Life gets busy, or maybe you're just naturally shy. Whatever the barriers, it's important to recognize them and take steps to overcome them.

Because at the end of the day, our connections with others are key to our holistic health. They give us joy, support, and a sense of belonging. So, let's explore how to break down those barriers and build the connections we all need and deserve.

Recognizing the Signs of Isolation

Isolation can creep up on us, and it's more than just feeling lonely. It's when you start to feel disconnected from the world around you. Maybe you're working too much, or you've stopped attending social gatherings. The signs can be subtle, but they're important to recognize.

Pay attention to how often you interact with others. Are you turning down invitations more than you accept them? Do you feel disconnected even when you're with people? These could be signs that you need to prioritize your social health.

Strategies for Increasing Connectivity

If you find yourself feeling isolated, don't worry – there are plenty of ways to build and strengthen your connections. Start small by reaching out to a friend or family member for a chat. Join a local club or take a class to meet new people. And don't underestimate the power of a simple smile or hello to a neighbor!

It's about taking those first steps to open up your world. And remember, it's okay to ask for help. If you're struggling to connect, consider talking to a counselor or joining a support group. They can offer strategies and support to get you back on track.

Creating a Community-Centered Wellness Plan

Now, let's put all this together into a plan that weaves community engagement into the fabric of your healthy life. This plan is a roadmap to a more connected and healthier you. It's about setting intentions and making a commitment to yourself and your well-being.

Integrating Community Activities into Your Routine

First, look at your weekly routine and see where you can fit in community activities. Maybe it's a Saturday morning farmers' market or a Wednesday evening book club. The idea is to make these engagements a regular part of your life, just like eating or sleeping.

And don't forget to mix it up! Variety is the spice of life, after all. Try different activities to see what you enjoy and what brings you the most fulfillment. The key is to find balance and make sure your community activities are adding to your life, not causing stress.

Utilizing Community Resources

Your community is a treasure trove of resources that can support your holistic health. From libraries and parks to community centers and local nonprofits, there are countless opportunities to connect and grow.

Take advantage of these resources. Attend a workshop at the library, take a walk in the park, or volunteer at a community center. These places are designed to bring people together and can be a great asset in your wellness journey.

Remember, building a holistic health journey is not a solo endeavor. It's about connecting with others, sharing experiences, and supporting each other along the way. So, reach out, get involved, and let the power of community nourish your holistic health!

Real-World Examples of Community Impact

Let's look at real-world examples to truly grasp how powerful community can be in holistic health. In cities around the world, community gardens have transformed urban food deserts into oases of fresh produce and social interaction. These gardens do more than provide fruits and vegetables; they cultivate a shared sense of purpose and community among neighbors.

Another example is the rise of community-led fitness groups, such as park run organizations, where people of all fitness levels come together to exercise in local parks. These groups create supportive spaces for physical activity, encouraging members to stay active and connected.

Case Studies: Communities Making a Difference

Consider the case of one small town that implemented a community wellness program. By providing resources for exercise, nutrition, and mental health, the program saw a marked decrease in local obesity rates and a significant increase in the community's overall well-being.

Another case study from a metropolitan area involved setting up a network of mental health support groups. This initiative led to improved mental health outcomes and a reduction in emergency room visits related to mental health crises, showcasing the power of community in supporting holistic health.

Frequently Asked Questions:

When exploring the role of community in holistic health, a few questions commonly arise. Here are some answers to help you navigate this important aspect of your well-being journey.

How Can I Find a Supportive Community for Health and Wellness?

Finding a supportive community starts with identifying your needs and interests. Look for local groups or clubs that align with your passions, whether it's a running club, a book discussion group, or a volunteer organization. You can also check out community centers, churches, or online platforms to find groups that resonate with you.

Don't be afraid to try out several groups before you find the right fit. It's important to feel comfortable and welcomed in the community you choose.

Can Online Communities Be as Effective as In-Person Groups?

Yes, online communities can be just as effective as in-person groups, especially when geographical or physical limitations are present. They offer flexibility and can connect you with people from all over the world who share your interests and challenges.

The key to their effectiveness is active participation and finding a platform that fosters genuine connections and support.

How Do I Start a Health-Oriented Community Initiative?

Starting a health-oriented community initiative begins with identifying a need in your community. Once you have an idea, reach out to local organizations, healthcare professionals, and potential participants to gauge interest and gather support.

From there, you can organize meetings, create promotional materials, and use social media to spread the word. Remember to set clear goals and establish a framework for how the initiative will operate and grow.

What Role Does Community Play in Chronic Disease Management?

Community plays a significant role in chronic disease management by providing emotional support, practical assistance, and valuable information to those affected. Support groups, educational workshops, and community health programs can empower individuals to manage their conditions effectively.

These resources help individuals feel less isolated in their experiences and more equipped to face the challenges of chronic disease management.

As we consider our health goals, it is important to realize that by embracing the power of community, we can all take a significant step towards a more holistic approach to health. Whether through joining a support group, participating in a community event, or simply connecting with neighbors, the relationships we build can have a profound impact on our well-being.

So, let's reach out, connect, and thrive together, because after all, our health is not just an individual matter – it's a collective journey!

To your health,
Rose.

March is here, which means...

It's time for your monthly freebie! :-)

This month, I'm sharing a quick guide with some helpful tips for improving your gut health.

In today's world, we are constantly exposed to chemicals, environmental stressors, and toxins that can take a toll on our gut health. And, as we are learning, the health of your gut and microbiome are closely related to many different facets of overall health.

Your gut plays a vital role in health and longevity, and the more we learn about it, the more we realize how important it is to pay attention to this area of our health instead of ignoring it (which the mainstream medical establishment has done for so long).

Fortunately, we are also learning that maintaining good gut health doesn't need to be difficult or complicated. It just requires paying attention to what you eat, consuming things that support healthy gut bacteria, and avoiding things that harm them whenever possible.

Check out the free guide below to learn how to safely cleanse and detoxify your gut in order to restore balance and improve your digestive health - just in time for spring!

If you’re tired of the endless research and trial and error trying to heal your recurring gut issues…

If you’re avoiding certain foods because they cause bloating, gas or other uncomfortable GI symptoms…

Unlock Sinclair Kennally’s DIY Gut Flush Guide, and discover the secret to expanding your “safe” food choices and healing recurring gut conditions with ease!

Whether you're dealing with inflammation, poor digestion, or nutrient absorption issues, with this eGuide, you'll have the knowledge to make positive changes and improve your gut health.

Do your gut and liver need support?

Does your lymph need help releasing stagnant fluid?

Does your fascia need support?

This comprehensive eGuide can help you determine what’s causing your digestive distress and provides effective at-home DIY detox strategies that target the root causes of gut conditions.

Here’s what you’ll discover inside…

• Why drainage is the key to a healthy gut
• Symptoms linked to chronic gut conditions, liver congestion & sluggish bile
• Signs indicating stress in your lymphatic system
• Symptoms associated with fascia dysregulation
• Strategic steps for optimal gut & liver support

Download your complimentary copy of the DIY Gut Flush Guide and embark on a journey towards digestive well-being! It’s packed with actionable tips and expert advice to guide you every step of the way.

You’ll also receive FREE access to the GUT RESCUE Summit: Evidence-Based Solutions to Finally Fix Your Health, taking place on March 11-17, 2024, where over 45 experts will teach you more about the latest evidence-based strategies and clinical pearls for a thriving gut and a healthier you.

Here’s to a healthy gut!

Rose.

It may not feel like it quite yet, but spring is just around the corner! And, if you're a homesteader, that means the season of rest is almost over, and the busy season is about to begin...

That's why I wanted to share this quick little recipe with you today.

When the hectic pace of spring and summer arrives, it can be difficult to find the time to bake or plan meals. Having this handy muffin mix on hand makes it a snap to whip up a batch of muffins to eat on the go as a quick breakfast or snack. Its easy to tailor the recipe to your preferences, so feel free to substitute gluten-free flours, sugar alternatives, and different flavorings and mix-ins in the final recipe.

Just mix up a bunch of jars of this ahead of time and store them in the pantry or cupboard for whenever you need to bake up a quick batch of homemade muffins!

I love muffins as they bake more quickly than a whole loaf of bread, and they're simple to grab and eat on the go. They're also very versatile, and as she points out here, you can even make savory muffin mixes if that's your thing! (The recipe below is a sweet version, so if you're going savory, add your choice of herbs and omit the sugar.)

You Will Need:

Measuring Utensils: 1 Cup, 1/2 cup, 1 teaspoon, and 1/2 teaspoon
Storage Containers: Mason jars (or other glass jars - you can even reuse old mayonnaise or pickle jars) with tight-fitting lids
Canning Funnel: A canning funnel makes it way easier to fill the jars without spilling ingredients all over the counter

When ready to bake, you will also need a large bowl for mixing, a large wooden mixing spoon or dough whisk, and, of course, a muffin tin.

Homemade Muffin Mix

Ingredients per each jar (each batch makes 12 muffins):

• 2 Cups whole wheat flour - or 1 Cup whole wheat and 1 Cup all-purpose flour (or substitute your favorite gluten-free flours)
• 1/2 cup sugar - or substitute monk fruit or powdered erythritol if desired (or skip the sweetener altogether for savory muffins)
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• Optional: Add 1 teaspoon dried herbs of choice for savory muffins

Instructions:

1. Add the ingredients listed above to each jar. You don't need to mix them - just add them all in layers. You can put the lids on and shake them up afterwards just for fun if you like! :-)
2. Label your jars (be sure to note the difference between sweet and savory mixes if making both), and you may wish to print out the baking instructions (below) and tape to the outside - or fold and place inside the tops of the jars for ease of use later.
3. Cap tightly and store in a cool, dark location.

How to Use Your Homemade Muffin Mix (Baking Instructions):

1. Preheat the oven to 400ºF.
2. In a large mixing bowl, empty 1 jar of muffin mix.
3. Then Add:

• 1 Cup Milk (use regular milk, half-and-half, buttermilk, or non-dairy milk substitute of choice)
• 1 Large Egg
• 1/2 Cup Melted Butter - or substitute avocado oil or melted coconut oil if desired
• 1 Cup Mix-Ins - Use fresh or frozen blueberries, mixed berries, or other fruit of choice, chocolate chips, nuts - whatever suits your fancy! For savory muffins, you can add cheese, chopped cooked bacon, ham, or sausage, or other savory options like diced cooked sweet peppers, onions, etc.

3. Mix all ingredients together with a wooden spoon or dough whisk until well combined.
4. Spoon into greased or lined muffin tins, filling each muffin cup 3/4 full.
5. Bake for 20-25 minutes, until golden brown.
6. Let cool for 5-10 minutes before removing from the pan, and enjoy!


That's it - easy-peasy! Just set aside an hour or so during the remaining weeks of winter to mix up some of this homemade muffin mix, and your life will be that much easier come spring.  :-)

Rose.


Recipe Source: https://melissaknorris.com

This month's featured podcast episode takes a bit of a different slant to talking about our country's healthcare issues...

I don't often share a lot of political stuff here, except when I feel something is extremely important to address. In this case, we're talking about the three biggest issues facing our country, and as they discuss on the podcast, so many of these issues go back to one specific root cause: FOOD.

That's right: the root of our struggles with social and economic inequality, as well as, of course, our nation's health, is actually related to the foods we consume (or can afford and have access to).

To find out more about why this is the case - as well as what one presidential candidate is planning to do about it - check out the eye-opening episode below.

In today's installment of The Doctor’s Farmacy, Dr. Mark Hyman and presidential candidate Robert F. Kennedy, Jr. delve into the escalating health challenges facing Americans, extending far beyond physical and mental well-being to impact numerous facets of our society. 

Robert F. Kennedy, Jr. is an activist and independent candidate for the presidency in 2024, renowned for his dedication to environmental and health advocacy. He boasts a distinguished career as the founder of the Waterkeeper Alliance and the Children’s Health Defense. His extensive legal battles against corporate giants like Monsanto underscore his commitment to combating chronic diseases and toxic exposures. As a presidential hopeful, he pledges to revive the middle class, combat corporate influence, and prioritize public health and environmental sustainability.

The conversation begins by dissecting the detrimental effects of ultra-processed foods on American health, contributing significantly to obesity, chronic illnesses, and mental health crises. They also explore the pervasive influence of industries like Big Food, Big Pharma, and Big Ag, which manipulate policies and institutions to perpetuate unhealthy practices, hindering efforts to address the root causes of the widespread chronic health problems facing our country today.

Tackling this multifaceted health crisis demands a comprehensive strategy, encompassing initiatives to enhance access to nutritious foods, incentivize preventive healthcare, reform agriculture, and hold corporations accountable for promoting harmful products.

Robert also shares insights on reducing healthcare expenditures and enhancing nationwide health outcomes, while underscoring the importance of addressing mental health concerns through holistic approaches that integrate social and environmental factors.

Watch below as they discuss:

1. The state of health in America (5:41)
2. One of the main reasons RFK Jr. is running for president (8:39)
3. The beginning of the autism epidemic (12:38)
4. Addressing harms caused by ultra-processed food (15:03)
5. Eliminating corporate culture in government agencies (33:05)
6. America’s disproportionate deaths from COVID-19 (42:10)
7. How America’s health status is affecting our national security (44:34)
8. Solving the mental health crisis (47:41)
9. Food and drug TV marketing (56:14)
10. Bobby’s thinking about fitness for himself and America (1:03:39)

I'm a little embarrassed to admit that I was not even aware of Kennedy's run for president, but after watching this, I will be doing more research on him and his policies. With as crazy as I think this election season is going to get, having a common-sense candidate like this who is actually willing to tackle the tricky topic of health is a breath of fresh air in my book!

To your health,

Rose.


Source: https://drhyman.com/blog/2024/01/24/podcast-ep844/

While February may feel like a long ways from garden season (at least here in Ohio), in fact, it's just around the corner! Depending on where you live, it may already be time to start planting - or at least planning what to plant...

That's why, for this month's freebie, I'm sharing a helpful guide to get you started thinking about this year's growing season!

This detailed guidebook from the good folks over at Grow Your Own Vegetables contains step-by-step guidance to growing a thriving vegetable garden, no matter how much growing space you may have available.

If you have time, I also recommend you check out the upcoming Joyful Gardener Docuseries, which contains lots more awesome information about growing healthy, organic food in your own backyard. But either way, make sure you grab your free download, while it's still available!

Are you looking to start your first garden? Or do you want to learn more about gardening in order to expand your current one?

Whether you’re new to gardening or have grown for years, this FREE eGuide from our friends at Grow Your Own Vegetables is designed to help you create AND maintain a healthy, abundant garden. The Guide to a Garden that Thrives contains key pieces of information that you need to know in order to achieve garden success.

Download Your Free Copy NOW...

Growing food can be simple and deeply rewarding for your body and revitalizing for your spirit! Luckily, you don’t need to be an expert or have tons of free time to be a successful vegetable gardener. Every year, a ton of people join the “Grow a Garden” Movement and grow tons of food--even in their first garden season!

This informative eGuide covers the essential elements to a great garden:

• Climate
• Soil
• Compost
• Plants
• Water
• Pruning
• Trellis
• Harvest
• Mindset
  
  

Discover what you need to know to create a healthy garden and find questions to examine when your garden plants aren’t in optimal health. Use the "Circle of Awesome" inside the free eGuide to grow with ease.

Click here to get your complimentary copy of the Guide to a Garden that Thrives! eGuide.

AND, when you download this free eGuide, you also receive a virtual ticket to the upcoming Joyful Gardener Docuseries event. This 8-part online event helps you overcome any obstacles standing in the way of growing an abundance of fresh vegetables and herbs for your dinner table AND maintain the JOY of gardening, too! You won’t want to miss it!

To your healthy garden! :-)

Rose.