Guest Blogger - Ruth Clark, RD, LD, MPH 
SmartNutritionLLC

​​You may have noticed over the last month or so that you have been feeling headachy, or maybe your neck and shoulder have been stiff and sore.  Or it could be that you feel a tightness or achiness all over your body. Red or dry eyes or rashes? Or maybe you have been feeling irritable, indecisive or even downright angry. Many of these symptoms indicate a sluggish liver. This doesn’t mean your liver is sick. It just needs a little support from your diet and your lifestyle.

Spring has finally come to the Monadnocks and it’s the ideal time to focus on your liver. The cold, bitter weather of winter which often inspires sweeter and heavier food and beverage choices can cause liver energy stagnation.
According to Traditional Chinese Medicine (TCM), different organ systems experience a surge of energy along with the seasons. When the chill of winter is replaced by the warming of spring, the liver’s energy reaches its full potential. It’s a great time to give your liver some love.

7 Ways to Spring Clean Your Liver

1. Eat an anti-inflammatory diet. Keep things balanced by eating real, whole foods (preferably organic), including unrefined sources of carbohydrates, veggies, fruits and healthy fats. When it comes to fats and proteins in your diet, focus on quality sources (cage-free eggs, grass-fed meat or wild-caught seafood, for example) to lighten the load on your liver.
2. Incorporate bitter foods into your diet. Bitterness is usually a sign that beneficial enzymes are present, which nourish the liver and other digestive organs like the spleen and gallbladder. Leafy greens a great source of bitter green vegetables (mustard greens, chicory, arugula, dandelion, etc.) and are loaded with liver supportive nutrients such as glutathione. Glutathione is vital to your immune system and the master antioxidant and detoxifier of every cell in your body.
3. Eat more cruciferous veggies.  Cruciferous vegetables can increase production of glucosinolates that help detoxify the liver and increase the liver’s ability to usher out carcinogens and heavy metals from the blood. Crucifers also contain indole compounds which are known to help eliminate carcinogens from the body.  
4. Fresh herbs — Herbs including turmeric, cayenne, parsley, cilantro and rosemary are great herbs to support your liver.  Turmeric, parsley and cilantro are great boosters of glutathione production and all of these herbs lower inflammation. Potent flavors and aromatic smells of herbs are a sign of beneficial essential oils. 
5. High-antioxidant fruits -- Fruits like all berries, plums, citrus and purple, red and blue grapes protect the depletion of glutathione.  These antioxidants play a role in protecting the liver against toxins.  Since one of its major roles is to filter toxins out of the blood, this extra support allows the liver to remain healthy and able to do its job.
6. Drink some dandelion tea.  This is a simple way to support your liver and I have talked about it before in this column. Dandelion has been used for centuries as a liver tonic to stimulate and detoxify a sluggish or congested liver. There is also some interesting new science that indicates the root of dandelion may have a positive effect on the growth of healthy bacteria in our gut.  
7. Move your body more. The liver stores and processes your blood, so circulation helps your liver to cleanse itself. The body can become stagnant and more susceptible to disease when blood isn’t flowing, but during physical activities, the heart pumps more blood which replenishes your liver.

Ruth Clark is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon with an office in Peterborough and sees clients in Keene (Jeni’s Skin Care). Ruth specializes in mid-life women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at RuthRD@SmartNutritionLLC.com.
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Guest Blogger - Ruth Clark, RD, LD, MPH 
SmartNutritionLLC

As I help people change their eating style to healthier habits, we often have conversations about how to make food tastier. It’s difficult to make many foods tasty without using herbs and spices. They are a great way to add lots of flavor without adding calories, salt and fat. Many of these tasty, powerful gems are also antioxidants which reduce inflammation and help protect against chronic diseases like heart disease, cancer and diabetes.

What I have found is many people agree this is a good idea, but they feel clueless about how to start. I think it works to help people create a system to understand how spices and herbs work together. The inspiration for this system comes from popular cuisines. They provide a great example of how different herbs and spices work together.

Most kitchen spice drawers or cabinets contain cinnamon, dill, garlic, lemon, mint, nutmeg, olives, olive oil and oregano. Yes, I know, olives aren’t an herb, but they pack a ton of flavor. These herbs and flavorings are often used in Greek cuisine.

Let’s say you have a basic recipe for a grain salad that you would like to enhance. Using the flavors of Greek cuisine, you can add dill, garlic, lemon, and olives very easily and boost the flavor big time.

Herbs and spices by cuisine to boost flavor
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Chinese cuisine includes anise seed, bean paste, chili oil, garlic, ginger, green onions, hot red peppers, sesame oil and seeds, soy sauce, and star anise.

Let’s say you got a good deal on some Bok choy at the supermarket. So, now what do you do? It’s often used in Chinese cuisine, so you could sauté up some garlic, ginger and green onions, add the Bok choy, cook to desired crunch and finish this dish with soy sauce, sesame seeds and drizzle of sesame oil. Delicious!

French cuisine includes bay leaves, black pepper, chervil, chives, fines herbs, garlic, marjoram, nutmeg, onions, parsley, pink and green peppercorns, rosemary, shallots, tarragon, and thyme.

I use these French herbs and spices all the time. A favorite is Roasted Winter Vegetables which includes black pepper, garlic, onions, parsley, rosemary, shallots and thyme. Just chop up carrots, parsnips, Brussels sprouts. Add some avocado oil along with the herbs and cook at around 400 degrees for 25 to 30 min.

You can see where I am going with this. Just get more creative in the kitchen. Using herbs and spices by cuisine can help you create more flair in the kitchen.

Indian cuisine includes anise seed, black and red pepper, cardamom, chilis, cilantro, cinnamon, cloves, coriander, cumin, curry powder, fenugreek, garlic, ginger, mace, mint, mustard seeds, nutmeg, saffron, sesame seeds, turmeric, and yogurt.

Italian cuisine includes anchovies, basil, bay leaves, fennel seeds, garlic, marjoram, onions, oregano, parsley, pine nuts, red pepper, and rosemary.

Spanish cuisine includes almonds, bell pepper, cumin, garlic, olives, onions, paprika, parsley and saffron.

Southwest or Mexican cuisine uses cumin, garlic, onion, coriander (or cilantro), chili powder, paprika, black pepper, lime juice, chipotle, clove, and cinnamon.

The spices and herbs you keep in your pantry will depend on your taste preferences, as well as your comfort level with using them. Start with what you have and build your spice cabinet over time.

Ruth Clark is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon with an office in Peterborough and sees clients in Keene (Jeni’s Skin Care). Ruth specializes in mid-life women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at RuthRD@SmartNutritionLLC.com.

Guest Blogger - Ruth Clark, RD, LD, MPH 
SmartNutritionLLC

As the days get longer and the energy shifts, it’s a great time of year to be thinking about creating more vitality in your life. After a long winter of indulging in holiday favorites and comfort foods, you may feel like you need to press a reset button on your body for spring.

So, it’s a perfect time to detoxify our bodies. The good news is that just eating the right foods helps your body to cleanse itself. Here are a few of my favorites to clear toxins from your body.

Beets are very supportive to the liver which is the workhouse of the body when it comes to detoxification. It plays a vital role in filtering and detoxifying the blood. Spring is a great time to help the liver with foods that have detoxifying qualities. Beets are perfect for the job.

Beets are a great source of betalaines that help the liver convert fat soluble toxins to water soluble substances, so the body can get rid of them. Beets are also high in antioxidant nutrients that help with cleansing and detoxing.
Try eating them raw to protect the active ingredients and get the best results. They can be grated and added to a salad, juiced or sliced very thin and tossed with oranges, greens, nuts and herbs topped with a lemon/extra-virgin olive oil dressing.

Cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts and Bok choy boost liver detoxifying enzymes. These veggies are also high in fiber which acts like a broom to sweep out the colon by stimulating natural elimination.

The biggest buzz about crucifers lately is related to a group of phytonutrients (plant-based nutrients) called glucosinolates. Scientists have now identified over 100 different glucosinolates in food, primarily in cruciferous vegetables. The major benefit of glucosinolates is cancer prevention.

Sprouts assist in kidney and liver function which are key organs in the elimination of toxins. They are filled with many of the great benefits found in seeds and are healthier because the process of sprouting brings out many enzymes. Enzymes are vital to proper digestion. This helps detoxification and elimination.

Fresh broccoli sprouts, for example, are super stars and more potent than whole broccoli. Some of the latest research into this "super food" suggests that broccoli sprouts may help detox toxic pollutants, specifically benzene.
Broccoli sprouts are simple and easy to make with the right seeds, a ball jar and some filtered water. Great ways to use sprouts include on salads, in sandwiches, cold noodle salads, stir-fry recipes and smoothies.

Cilantro is a great source of flavonoids which bind to heavy metals such as arsenic, mercury, lead, and cadmium in the body and aid in the removal from the body through urine. These flavonoids also fight harmful inflammation caused by toxic overload.

Some people don’t love the taste of cilantro because they have a gene that creates a soapy flavor. But if you like the taste, you get to benefit from this detox powerhouse.

Use cilantro as you would sprouts, but you can also add it to soups, guacamole, and rice.

Dandelion is a great way to detox in the spring. As a diuretic, it offers wonderful liver and kidney support. Dandelion is also high in potassium which is protective. This is important as diuretics often help us to lose this macro-mineral, also known as the cellular detox mineral.

Dandelion greens are also an excellent digestive aid. They are bitter greens, so you may want to add them to a salad of other spring greens to get used to them at first. Bitter greens stimulate the gallbladder and promote good digestion which cleanses the body and paves the way for good elimination.

Studies have shown that the dandelion root protects liver cells from damage due to toxins. It also helps the body remove excess hormones, such as estrogen. You can either buy an already made dandelion tea at your favorite local health food store or create your own dandelion latte. Check out my website  smartnutritionllc.com/recipes
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Ruth Clark is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon with an office in Peterborough and sees clients in Keene (Jeni’s Skin Care). Ruth specializes in mid-life women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at RuthRD@SmartNutritionLLC.com.

Guest Blogger - Ruth Clark, RD, LD, MPH 
SmartNutritionLLC

February is National Heart Month and Valentine’s Day is around the corner, so it’s a great time to talk about the health benefits of chocolate. Chocolate is a powerful antioxidant and is loaded with nutrients particularly minerals which are hard to get in adequate amounts in the traditional American diet.
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If you eat quality dark chocolate with a high cocoa content, you will be getting plenty of flavonols. Flavonols are phytonutrients that have profound positive effects on your health. The darker the chocolate the better. My recommendation is 85% or higher. The good news is, its rich so you don’t need much.

Five Health Benefits of Chocolate:

1.  The flavonols in chocolate cause the endothelial lining in your arteries to produce nitric oxide which relaxes the arteries. There are many controlled trials that show that chocolate has an effective although mild effect on blood flow and blood pressure. It is worth noting that the EU Commission recently approved a health claim that 200 milligrams of cocoa flavanols can ‘help maintain the elasticity of blood vessels, which contributes to normal blood flow.’ This dose is equivalent to 2.5 grams (1 ¾ Tbsp.) high-flavanol cocoa powder or 10 grams of high-flavanol dark chocolate (about one-fifth of a regular size chocolate bar).
   
   
2.  Dark chocolate raises the “good cholesterol” (HDL) and protects against the “bad cholesterol” (LDL). This is likely largely due to the antioxidant power of cocoa but the bottom line is that it is good for your heart.
   
   
3. Another way chocolate is good for your heart is that it has been shown to lower insulin resistance. Not only is that good for your heart, but it decreases your risk for diabetes.
   
   
4. Recent data presented at the annual meeting of the American Association for the Advancement of Science (AAAS) indicates that cocoa flavonols might improve blood vessel function in the brain. Researchers also demonstrated that cocoa increased blood flow to specific areas of the brain.
   
   
5. Cocoa flavonols have also recently been linked to improved thinking. In an Italian study which was published in the American Journal of Clinical Nutrition, 3 separate groups of people aged 61 to 85 were studied. The first group consumed only 48 mgs. of cocoa flavonols (about 1 tsp) while the second group drank a medium amount (522 mgs—about 2 ½ Tbsp) and the third group consumed a high amount (933 mgs.) After 8 weeks, people who consumed the medium and high amounts showed significant improvement on tests that measured attention, memory and executive function.
   
   

With those benefits who wouldn’t want to consume chocolate regularly? The trick is avoiding the calories that usually accompany the chocolate in the form of fat and sugar. You really need to watch your portion. One or two squares is a good choice.

If this is a challenge for you, unprocessed cocoa is a great way to go. It contains minimal fat and zero sugar. Processing cocoa, also known as Dutch process, reduces the flavonol content. So, stick with natural cocoa.
It tastes delicious if you add it to a protein smoothie made with protein powder sweetened with stevia and some fruit. Or you can make a hot chocolate with some warm milk and stevia. If dairy is a problem for you just use almond or coconut milk as an alternative to cow’s milk. So, kick back, relax and make yourself a nice cup of cocoa guilt free and enjoy the snowy weather in February here in the Monadnocks.

Other ways to increase your cocoa intake include adding it to your morning oatmeal with some cinnamon, adding it to your morning coffee to create a mocha flavor, try it in chili or swirl it into a plain Greek yogurt for an interesting turn on a healthy snack. You can create a rub for pork tenderloin with cocoa, onion and garlic powder, cinnamon, allspice and ginger or use it in a Mexican mole sauce. (recipes for chili and pork tenderloin can be found on my website smartnutritionllc.com/
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Ruth Clark is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon with an office in Peterborough and sees clients in Keene (Jeni’s Skin Care). Ruth specializes in mid-life women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at RuthRD@SmartNutritionLLC.com.

Exercise
As little as 30 minutes per day can do wonders to manage stress. “Nature Therapy” is as simple as a walk in the woods, on the shore, or at favorite park... any place that will bring about a positive emotional response to release endorphins and relax the nervous system, body & mind.  ​

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​Spring is here in beautiful Peterborough, NH and there is nothing like getting outside to work in the garden or heading to the woods, lakes and mountains to explore.

​These activities can come with many joys and rewards, but a Poison Ivy rash is not one of them.  The rash is caused by the skins reaction to the urushiol (yoo-ROO-shee-all), an oily toxin which is found on the leaves, stems, flowers, berries, and roots, even when the plant is dead.  This toxin is also found on Poison Oak and Sumac.  Urushiol is one of the most toxic natural poisons on earth.  The amount that can fit on the head of a pin is enough to affect the entire population in this country. 

The Immune System is our defense system: It protects us from invaders. Just like any defense system, the immune system needs to have support to keep it strong and to help build it up when it is time for battle. As an herbalist, I have learned a lot about using herbs and botanicals to aid in strengthening the immune system.  Using herbs as foods is a simple and practical way to improve health and well being.

I am going to share some of my favorite home remedies that I have used over the years, which have been effective in allowing me to avoid all of the many cold, flu and stomach bugs that seem to be a regular occurrence in the population.  If I do fall victim to a cold, these immune enhancing herbs have allowed me to shorten the duration and to not have to suffer for days or weeks on end.

Astragalus root: Astragalus membranaceus
This herbs antiviral properties help the body to build resistance to cold and flu.  It is great when used weekly in soups or stews to keep the immune system strong in the winter. I use the root in soups and stews to keep my immune system strong.  I add the root slices, usually 2-4 depending on the size, with the liquid and raw veggies to thoroughly cook and release all of the immune enhancing properties into whatever I am preparing.


Medicinal Mushrooms: Glorious fungi for our health.
I typically use Maitake (Grifola frondosa), Chaga (Inonotus obliquus), Turkey tail (Trametes versicolor) and Reishi (Ganoderma lucidum) mushrooms.  Medicinal mushrooms have long been studied for their effectiveness in healing and for strengthening the immune system. I will make a mushroom infusion and add astragalus root for a healthy combination to add to soups and stocks.  Simply chop up the mushrooms and add the astragalus and put them into a stock pot or crock pot and fill with fresh water.  Bring the liquid up to a gentle simmer and let the mushrooms and herbs slowly cook for 2-4 hours, adding water if needed.  Let it cool completely, sift out the mushrooms and herbs, pour the resulting liquid into glass bottles and refrigerate or freeze the stock for future use.  I have found that this stock adds a meaty flavor to soups and stews as well as giving your immune system a wonderful boost to fight against invaders.


Stinging Nettles: Urtica urens
This herb contains more protein than any other native plant. When preserved properly this herb retains the proteins and trace minerals to help keep your immune system healthy.  I typically add a handful of the dried herb to soups and stocks in the early stages, as it takes time for the nettles healthy minerals to infuse into the liquid.  I think of nettles as the natural mineral supplement for my body.  The high protein content in this herb is a wonderful property for those of us who choose not to eat meat protein.


Wicked Hot Fire Cider:
Now this is a remedy that has been around, in some form, for generations. Basically, it is a base of warming, energizing and pungent herbs bathed in Bragg's Apple Cider Vinegar. I use horseradish root, ginger root, garlic, onions, & cayenne pepper, and when combined with the vinegar, produces a glorious tonic to help keep your immune system strong during the cold and flu season.  I will also add black pepper, cloves, cinnamon, orange rind, turmeric and schizandra berries for even more immune strengthening and stimulating properties.  I chop up the herbs and place them into a large glass jar, cover them, by about 2 inches, with Bragg's Apple Cider Vinegar and let sit for at least 4 weeks, shaking daily.  After I sift out the herbs, I then add some local honey to the infused cider, and use it throughout the cold and flu season.  It can be taken as a daily shot, or used as a hot and healthy dressing or marinade for poultry, fish, vegetables or grains.

I also include my Elderberry Elixir (details in my November 2016 Blog) with these remedies, to further strengthen my immune system.

So, that is my winter arsenal of herbs to help keep my immune system strong and healthy.  Along with drinking lots of water and getting proper sleep, fresh air and exercise, these remedies are a wonderful addition for your health and well being and for keeping the immune system strong and healthy.

In Health & Wellness,
Melissa

So let’s talk about Depression. The Blues… The Blahs… and how some simple and effective herbs and botanicals may assist with these conditions of the mind and spirit. 
 
Most of us have been there to some degree, and there are millions of people who struggle with depression every day.  I once read a quote that has stayed with me, “If you’re not depressed, you’re not paying attention.”  Man, how depressing is that?!?

I have read a lot about the subject of depression, in the hope of trying to understand some of the reasons behind depression, and to find simple, healthy tools to hopefully deal with depression and to improve quality of life. The herbal therapies I have listed here, are much more effective when coupled with a healthy diet and moderate exercise.
 
Flower Essences:  These traditionally come in small dropper bottles and are the result of gathering flowers at the peak of bloom and setting them in the afternoon sun in a bowl of clean, clear water for a few hours.  The resulting liquid is then poured off and preserved with a bit of brandy.  The flower essence is then used a few drops at a time to assist with the challenging emotional aspects of life… fear, depression, anxiety, aggression, anger, just to name a few… these drops can be put directly under the tongue or into water to be sipped throughout the day.

I have personally had wonderful results with using flower essences to assist with moving through difficult and challenging times in my life, and believe that they can be a wonderful tool for helping with mild to moderate depression and the blues.
 
Essential Oils:  Scent is a powerful thing… who doesn’t smell pine or peppermint and think of winter and Christmas?  The wonderful smells of the season are found in cinnamon, clove, ginger, cardamom and nutmeg! I love this time of year as my home is filled with these warm and comforting scents.
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When it comes to depression, there are many essential oils that may be very effective… Clary Sage, Neroli and Rose can lift your spirits… Lavender, Lemon Balm and Chamomile are often used to calm and soothe the emotions.  These essential oils are also found in many massage oils and body lotions and may have similar effects on the emotions.  When I need to calm down I get assistance from Lavender and Lemon Balm and I tend to cheer up with Neroli and Lime… essential oils are an easy way to sniff away my troubles and to even out my frayed nerves. 
 
Herbs & Supplements:  As with essential oils, the same properties are in the whole herb.  Herbal preparations are typically in the form of tinctures, teas and capsules.  Many herbs that may be effective with depression of the nervous system are, St. John’s Wort, Holy Basil (also called Sacred Basil or Tulsi), Lemon Balm, Skullcap, Valerian, Oats, Passionflower, Chamomile & Rose.  Depending on the individual, one herb may be more effective than another.  But the comforting thing is that most of these plants are non toxic and safe, when used as intended.  I adore a warm cup of Rose Tulsi tea to sooth me after a long day, relaxing my nerves as the stresses of the day just melt away…

This blog, by no means, encompasses all the many ways that depression can be managed with natural and alternative therapies and tools.  It is just some helpful information from your local Herbal Bee.  There is hope for those suffering from depression and Maggie’s Market has many more healthy and effective ways, to help you get there.
 
Bee well and Take Care,
Melissa, The Herbal Bee