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CBD 101: Some highlights from our CBD Talk last month

1/24/2020

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What is CBD & Where Does it Come From:

CBD aka cannabidiol is the most prominent phyocannabinoid contained in the hemp plant. It is non-intoxicating, non-toxic and attaches to the endocannabinoid receptors in our cells.
THC is also a well-known cannabinoid, which is the intoxicating compound in cannabis that can cause an altered state which may get you high. Marijuana contains a great number of cannabinoids, including CBD, but the CBD content within marijuana usually exists at lower levels.
Industrial hemp has been grown around the world for centuries. Hemp is often harvested for a variety of uses, which include the manufacturing of rope, fabric, building materials, and even biofuel. More recently, industrial hemp has been recognized for its naturally high CBD content and naturally low THC content (less than 0.3%).
Today, legislators recognize industrial hemp as a source of CBD that is healthy, safe, and legal for human consumption, because of the research that shows that it is non-intoxicating.
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BENEFITS:

The human body naturally produces endocannabinoids, which are neurotransmitters that bind to cannabinoid receptors in the Central Nervous System. Because of this relationship, pytocannabinoids, which come from plants (specifically Cannabidiol, aka CBD, from Cannabis) can have many benefits to the human body. 

Endocannabinoids are produced naturally and work holistically to maintain healthy functions throughout your entire body.
Your brain, immune system, organs, connective tissues, and glands all make use of the Endocannabinoid System (ECS). Your ECS helps to create bodily homeostasis, or balance. This homeostasis is key to maintaining a number of bodily functions, including your feelings of pain, mood, appetite, memory, digestion, respiration, and many, many more.
CBD is a safe, natural way to support the overall health of your body’s ECS. Reducing issues like Chronic Pain, Anxiety, Insomnia, and Depression.

Cannabis has been used to treat pain for centuries. CBD is one of the main components of cannabis known for its pain-relieving effects. Studies have shown that CBD may help to reduce chronic pain by impacting endocannabinoid receptor activity at the cellular level, where it reduces inflammation.
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What is the Endocannabinoid System/ECS:

Your Endocannabinoid System/ECS is an incredibly important bodily system that is closely linked to our Central nervous System and to our IMMUNE System.

We have CBD receptors throughout our bodies, guarding a wide variety of cell types & responses. Different cell types have different receptors, which are sensitive to different types of endocannabinoids. The two main receptors of the ECS are CB1 and CB2.

CB1 receptors are essential for a Healthy Functioning Brain and are one of the most common receptors in the entire Nervous System. Depending on what region of the brain they are located in, they can be moderators of your memory, mood, motor function, or your perception of pain. 

Although CB1 receptors are most common in the Central Nervous System, we find them throughout the human body at lower densities. In other parts of the body, CB1 receptors also have roles in pregnancy, hormone production, cardiovascular health and digestion.

CB2 receptors are most often found on the cells of our Immune System. They help moderate Inflammation and our Immune Response to pathogens. If you use cannabis products to combat conditions of an overactive immune system (i.e. arthritis, asthma, allergies, autoimmune disorders or digestive issues like inflammatory bowel disease) you can thank your CB2 receptors.

How To Take It:
Full Spectrum vs Isolates: When it comes to medicinal benefits whole plant medicine is the best. All scientific studies have shown that whole plant medicine is far superior to isolates: up to 330 times better than isolated constituents alone. For maximum benefit, it is important to have as many constituents as possible to bind to the endocannabinoid receptors in your cells. This is known as the Entourage Effect.

In Conclusion:
Although CBD is non-toxic, if you are on any prescription medications or have any existing health challenges, check with your health care professional before taking. 
Most of the science on cannabis has been done in other countries, like Israel & Turkey. There are limits to what research can be done in this country, due to the stigma around THC and marijuana. Legislation is changing, along with the legalization and decriminalization happening in this country, surrounding cannabis. More research is being done and is needed to learn more about the many benefits of this amazing plant.
Melissa is available at Maggie's Market to answer any questions or concerns about CBD. We sell Full Spectrum, Broad Spectrum and Isolates.


Still curious about CBD?
We will be hosting a CBD talk on
Friday, Feb 7th at 5:30 PM
at Maggie's Market.
See you then!

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Nip your seasonal allergies in the bud

7/11/2018

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


It is such a gorgeous time of year here in the Monadnock region. The leaves are out, the flowering trees are beautiful, but pollen is everywhere!  I have glass top wicker tables on my porch that are covered with pollen now.
Fortunately, that is as aggravating as the allergy season gets for me.


Not true for so many others.  If you suffer from allergies, budding and flowering trees are a reminder of misery instead of joy and beauty. In fact, allergies are the most common health issue effecting children in the US and the sixth leading cause of chronic illness in adults.  

You may have noticed that more and more people are suffering from allergies than ever before.  Our immune systems are increasingly exposed to toxins, pollutants, chemicals in personal care products, medications, food additives, and so on.   As a result, our immune system gets overloaded and doesn’t function optimally. It tends to over react which makes us more sensitive to allergens and sensitivities.

Conventional treatment of allergies relies on over the counter drugs or prescription medications. There are some reasons why you might want to think twice about this approach.  Allergy medications are designed to counteract the effect of histamine production in the body. Histamine is the substance that causes all those nasty symptoms such as runny nose, itchy eyes and sneezing.

But it’s important to understand that medications only treat symptoms and don’t create a cure. And the side effects of medications including drowsiness, impaired performance, restlessness, insomnia, dryness of the eyes, nose and mouth, abdominal distress and heart palpitations can be very uncomfortable.  

Medications can also make you feel worse because they do nothing to balance the immune system. Very simply, allergies are an inflammatory condition that causes a shift from the T helper 1 (Th1) response toward a more predominant T helper 2 (Th2) response.

Natural treatment of allergies can be just as effective as medication, without the side effects. Changes in diet, supplements, and essential oils can make a big difference. During last year’s allergy season, I wrote a comprehensive article, Natural Treatment of Seasonal Allergies, which you can access on my blog on the website www.SmartNutritionLLC.com.  This will give you some great basics information on how to treat allergies nutritionally.

Since last year’s allergy season, I have learned several other approaches that may be helpful to better balance the immune system specifically the T helper 1 and 2 balance.

4 More Tips to Balance your immune system to fight allergies
  1. Take a whole foods multivitamin and mineral.  Vitamins A, D, C and the mineral zinc support a stronger Th1 response
  2. Know your vitamin D blood levels—Most of my clients are vitamin D deficient with levels less than 30 ng/l.  We live in the northern latitudes where our skin does not get exposed to adequate sunlight for 6 months of the year.  Sunlight is the best source of vitamin D. Strive for a level greater than 50ng/l. How much supplemental vitamin D you need will depend on how low your levels are.
  3. Fish oils have been demonstrated to alleviate hay fever, sinus problems and allergic skin conditions. They are highly anti-inflammatory and help to balance the Th1/Th2 response.
  4. Get some acupuncture. There is some great preliminary data on the effectiveness of acupuncture in treating allergic symptoms.  The efficacy of acupuncture appears to be related to the regulation of Th1/Th2 cells. However, further studies are necessary to confirm this hypothesis. The effects of acupuncture have already been demonstrated in several clinical studies.

The great advantage of acupuncture is that it is safe and side effects are relatively uncommon.  Another major benefit of acupuncture is that it can be a very relaxing experience. Stress is known to cause the release of hormones and neurotransmitters like histamine that lead to more allergy symptoms. Take some time and chill this allergy season.
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Don’t forget to check my blog for more tips on how to beat the allergy season naturally.​

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It’s finally spring-give your liver some love

4/30/2018

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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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Spice up your meals

4/4/2018

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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.

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Spring: The Season of Detox

3/22/2018

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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.

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Celebrate February with Healthy Chocolate

2/13/2018

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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.

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Five Food resolutions

1/17/2018

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


​Happy New Year! It’s resolution time again.  And it is very easy to set ourselves up for failure by setting goals that will be impossible to reach.  Most people have given up their resolutions by this the second week of the new year precisely for this reason.


This year it may be more reasonable to pick goals that will help you improve the quality of your diet which can’t help but improve your health.

Five Food Actions for Better Health in 2018
  1. Cook more at home.  Not only does this save money but it is much healthier for us. Many commercially prepared foods are high in fat, salt, and sugar. When we prepare our own food, we know exactly which ingredients and how much of each are going into our food.

    Portion control is one of the biggest issues when it comes to losing weight.  Many restaurants offer portion sizes that are sometimes twice the size or more of what is recommended. The challenge is when is food is placed in front of you, it is hard to avoid eating the whole thing.

  2. Eat more fermented foods.  Improving your microbiome will be one of the biggest trends in 2018.  Our microbiome is a community of microorganisms such as bacteria, fungi, and viruses that inhabit our body particularly in the GI tract, the skin and mouth.  It turns out that these “bugs” can have a profound impact on the strength of the immune system, the well-being of the digestive system, mood and risk for heart disease, obesity and diabetes.

    Eating more fermented foods is an easy recommendation to incorporate into your routine. All you need is about 2 to 4 Tablespoons of fermented food per day. Great choices include pickles, sauerkraut or any fermented vegetable, kimchi, kombucha, fermented miso and tempeh. Here is the rub, though. Make sure the label says “raw”, “fermented” or “brined”. The best place to find these foods is in the deli refrigerator or health food store. Make sure vinegar is not added to the brine as it destroys the healthy bugs. If you tolerate dairy, yogurt and kefir can be good sources.

  3. Drink more water.  This is one of the easiest ways to increase your energy and control your appetite.  It is estimated that 70% of us don’t drink enough water!  And many of us mistake thirst for hunger.  To keep yourself well hydrated, set your goal to consume half of your body weight in ounces of water.  See my blog at www.SmartNutritionLLC.com for some great tips on this.

  4. Practice mindful eating.  Instead of dieting this year, consider mindful eating to help you reach your goals.  In our culture, most of the eating we do is totally mindless.  We grab a protein bar here or a pastry and coffee there as we head into work or drive the kids to an appointment or game.  In this scenario, it is practically impossible to be aware of what you are eating. This often leads to cravings and more eating.

    ​ Mindfulness refers to being aware and in the moment.  Most of us have about ten other things on our minds.  We are preoccupied about what happened yesterday and worried about what is going to happen tomorrow.  And stressed about what might happen next week.   

    One of the best tips to help you be more mindful is to start writing down what you eat.  This will help you to observe yourself.  Check in by asking yourself questions.  Are you hungry? OR is it stress?  Boredom? Restlessness?  What’s the trigger in your environment encouraging you to eat?  What does hunger feel like to you?  What do you need in this moment? Is it really hunger or an emotional craving?  How do you know if you are full?

  5. Eat a plant based diet.  This does not mean you need to become a vegan!  The standard American diet is based on substantial servings of animal protein every day.  Try eating more plant foods like fruits, veggies, nuts and seeds, whole grains and legumes.  If you don’t now, try eating meatless one day a week.  Evaluate where you are starting from and keep it simple.  If you aren’t eating 2 ½ cups of veggies and fruits every day start there.​

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.

(As seen in the January 2nd edition of the Mondanock Ledger-Transcript)
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MANAGING StReSS: PART 1

9/6/2017

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Lifestyle, Herbs & Botanicals

Stress activates the bodies flight or flight response. In a world of constant stress, whether it be from family or work pressures or just your own concerns and fears, our body can be in a constant state of stress.

Here are some practical ways to alleviate the stress we may feel from our day to day life

Just Breathe
Being still and concentrating on slow deep breathing for 10-15 minutes can do wonders for the symptoms of stress. There have been studies where this simple act can help lower your blood pressure.  Regular meditation has also been shown to combat the negative effects of stress.
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Social Connections
Having healthy relationships with people you love and trust is a great stress reducer.  We need to take the time to be with our loved ones to feel connected and enjoy life.

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Play
Playing with your children, grandchildren, nieces & nephews is a great way to get out of our head and just laugh and play for a while with our young ones.  Walking the dog, riding that bike, hiking with a friend... all of these activities are beneficial for the body and are great remedies for stress.

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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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Herbs & Botanicals
There are times when we may need some herbal assistance to manage and cope with stress.  Adaptogenic herbs, like Rhodiola, Ashwaghanda & Holy Basil are wonderful at helping the body to adapt to stress and to keep the body in balance. Chamomile, Passionflower & Lavender are wonderful & safe herbs to calm the nervous system and manage stress. Valerian, Lemon Balm, & Hops are great nervines for dealing with stress, anxiety & sleeplessness.
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Aromatherapy
Our sense of smell is closely associated with memory.  Perhaps it is because the anatomy is positioned in such close proximity to our brain.  Some odors and scents that may be pleasing to some, may create a strong negative reaction due to “smell memory” in others.  Aromatherapy can be as simple as walking through a field of scented flowers to uplift our spirit.  When I am out in the garden and I touch and smell all the herbs and flowers, it is like heaven on earth.

We can also use Essential Oils to manage stress. When conveniently placed into diffusers in the home, car, or even as a pendant worn around your neck, they create pleasing aromas, that are great ways to manage stress.  Just a few drops, of these concentrated forms of herbs and botanicals, are a great way to calm your stress and brighten your mood.

Essential Oils like Lime, Neroli, & Clary Sage, just to name a few, are beneficial for their effects on stress.  When applying oils to the skin, be sure to use carrier oil, like jojoba, coconut or olive oil, as some essential oils may irritate the skin.

There are many ways to manage stress, and there is no one right way for everyone.  Once you can find what works for you keep at it and always remember to breathe in the good, and breathe out the bad.  

Many of the products mentioned here can be found at Maggie's Market, where we are always available to assist you in choosing the right dosage and combination for your health and well-being.  

In health & wellness,
Melissa

http://www.webmd.com/balance/stress-management/what-is-stress#1
https://www.nimh.nih.gov/health/publications/stress/index.shtml
http://www.health.com/health/gallery/0,,20669377,00.html#chamomile-0
https://www.globalhealingcenter.com/natural-health/can-you-eliminate-stress-with-aromatherapy
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POison ivy: don't fear this plant – arm yourself with natural remedies

5/11/2017

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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. 

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poison ivy rash
Coming into contact with poison ivy can result in swelling, blisters, pain and incredible itching of the area that is affected.  Some cases may also appear as red bumps, intense burning and irritation and even fever.  The reaction can appear within hours or from seven to ten days after exposure to the toxin. The rash can then spread within a few days, which is quickened when the affected area is scratched.  Most poison ivy cases are mild but some people can develop a serious rash and irritation that can cause a lot of suffering.  

Luckily there are many natural remedies to sooth a poison ivy rash:
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Aloe Vera gel, can be applied directly onto the rash to cool and sooth the skin.  Himalayan Sea Salt is drying to the skin and will help by pulling the excess water and toxins from the body.  A cup of Himalayan sea salt can be put into a warm bath to soak the body for 20-30 minutes.  It can also be made into a paste by mixing it with water and applying it directly to the rash.  
    
Witch Hazel is both cleansing and itch relieving when dabbed onto the rash.  Cucumber is very cooling and can be made into a paste to bring soothing relief to the hot rash.  Some folks will rub the rash with the inside of a banana peel, which can produce a cooling and soothing effect.
    
A small amount of powdered organic Goldenseal root, made into a paste with hot water, can be rubbed onto the rash to help prevent infection.  Goldenseal can also be taken as a tea or supplement for quicker results.  
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Jewel weed is a famous remedy for poison ivy.  Ironically, it often grows near poison ivy and oak.  Apply the juice of the fresh plant on the rash, or make a tea or tincture to apply topically.
    
Some essential oils are also helpful.  Combine 3 drops each of lavender (for itch relief), tea tree (as an antiseptic) and peppermint (cooling menthol) essential oils with 1 teaspoon of sea salt, 2 tablespoons of raw Apple Cider vinegar and 2 tablespoons of distilled water.  Be sure the salt is completely dissolved and then dab the combined mixture onto the rash as needed.
    
An oatmeal bath soak with essential oils can also be very soothing.  Combining 3 cups of quick oats with 3 drops of Chamomile essential oil and 1 drop of peppermint essential oil tied in a piece of cheesecloth.  Run a bath, and dissolve a small box of baking soda in the water while filling the tub. Toss in the oatmeal cheesecloth and soak the body as often as needed.  The oatmeal cheesecloth can also be gently rubbed onto the rash while in the tub to help sooth the skin.
    
There are also many homeopathic remedies that can be helpful for poison ivy, oak and sumac:  
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Arnica for heat, Apis for swelling, Bryonia for hot pale skin, Kali sulphuricum for treating yellow pus, Arsenicum album for itch and swelling, Graphites for oozing and chills. Rhus Tox for swelling , Sulphur for intense itching, Ledum for stinging or burning.
    
Many of these remedies are available in 30C dosage pill form and are also available in some lotions, creams and gels.  Be sure to avoid using remedies containing oils, as the oil can worsen a poison ivy rash.
    
Homeopathic silver, in gel form, fights skin infections and calms inflammation when applied to the affected area.
    
So, when you are out in the yard be sure to dress appropriately to protect yourself from exposure to poison ivy by wearing protective clothing such as gloves, long sleeved shirts and long pants.  If you do become exposed, be sure to get any serious reactions checked by a qualified healthcare professional.  
    
Many of the remedies in this article are found on the shelves at Maggie's Market.  When Poison Ivy strikes we can help. 

Blog posted by Melissa Mustapha, who works as a Manager and Buyer at Maggie's Market.  She is qualified as a certified Herbalist and Aromatherapist.


http://www.poison-ivy.org/
http://www.globalhealingcenter.com/natural-health/poison-ivy-remedies/
http://www.homeopathycenter.org/
https://www.planttherapy.com/
http://www.webmd.com/skin-problems-and-treatments/tc/poison-ivy-oak-or-sumac-topic-overview#1
http://www.bragg.com/
http://www.lilyofthedesert.com/
http://www.boironusa.com/
https://www.thayers.com/product-category/premium-witch-hazel/
https://www.natural-immunogenics.com/
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Herbs as foods: keeping the immune system strong and healthy

1/18/2017

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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
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    HERBAL BEE

    Melissa Mustapha Herbalist/Manager at Maggie's Market
    ​Melissa has been helping to manage Maggie's Market since Jan 2, 2012.  She has worked as a buyer & manager in health food stores for over 12 years and has now brought her considerable skills into our store.

    Melissa began her herbal journey in 2000 when she attended her 1st Herbal Conference.  Since then she has become certified in Herbalism, Medicinal Aromatherapy and Reiki.  

    "I am in constant awe of the healing power of the human body and the way that herbs & botanicals help to aid that amazing process.  It is a gift to learn from the plants and to also learn from our customers, who share their unique experiences with us."

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