Design a site like this with WordPress.com
Get started

Healthy Homemade Tuna Salad

Healthy tuna salad is a light, refreshing meal packed with fresh herbs, crunchy garden cucumbers, and the delightful twist of freshly squeezed lemon juice. You can make so many different meals with this tuna salad! Here are some ideas!

Tuna sandwiches

Tuna cheese melts

Serve as a dip with carrots, celery, and crackers.

Add to the top of a bed of fresh lettuce.

Place sliced cheese on crackers with a small dollop of tuna salad on top.

Pita pocket with lettuce, tomato, and tuna salad.

Make it a wrap 

Serve it over some cooked pasta.

Swap out the celery for cucumber.

Make a Mexican version by adding cilantro, lime juice (instead of lemon), and a dash of cumin.

For some sweet crunch, dice up some fresh apples to add to the salad. Add walnuts for some Waldorf inspiration.

Add diced hard boiled eggs.

YUM

Advertisements

Healthy Homemade Tuna Salad Recipe

Ingredients

  • 4 cans tuna – I like Wild Planet
  • 1 recipe homemade avocado mayo
  • I lemon, juiced
  • 2 stalks celery, diced
  • 1/2 onion, finely diced
  • Handful fresh herbs (optional)
  • salt and pepper to taste

Instructions

Make a batch of my favorite homemade avocado mayo. I promise you it is super simple.

In a large bowl, add canned tuna (drain, if needed) and mayo.

Dice onions and celery. If you have kids, I suggest dicing the onions into really small pieces.

Chop herbs and add to bowl. This step is totally optional, but fresh herbs add so much brightness and flavor to the salad.

Squeeze lemon juice over the top.

Mix well and serve.

Notes

  • Fresh cilantro is my favorite herb to add, but you could also add a handful of fresh parsley or basil.
  • This recipe utilizes my favorite homemade avocado mayo. You could substitute it for store-bought, if needed. Always opt for avocado mayo, because most other types are made with unhealthy, refined vegetable oils.
  • For extra lemon flavor, add the zest of one lemon.
  • Tuna packed in water, olive oil, or just salt will work with this recipe. Make sure to drain the tuna before making this recipe.
  • Try to pick the best quality tuna you can afford. Wild and sustainably caught fish is the top choice.

Free Recipe Club!

Get Weekly Recipes, Videos, And Gardening Tips to Your Inbox!

What are the Signs of Magnesium Deficiency

5 warning signs of magnesium deficiency

When it comes to magnesium it plays such an important role on our bodies overall. Many around the world do not understand the importance of magnesium in the same way they understand calcium or iron, for instance. Nonetheless, in my research and it’s proven that adequate magnesium levels are crucial for brain, cardiac and muscle function and it is needed, along with silica and Vitamins D and K to promote bone health. Magnesium deficiency is more common than many people suspect, and it is so worth knowing this inforation for anyone, There is a LOT more than just 5. below are just a few warning signs that could indicate a deficiency in this important mineral.

1. Ringing in the Ears or Hearing Loss


Tinnitus, or a constant, high-pitched ringing in the ears is common symtom of magnesium deficiency, as is hearing loss. There are have been a number of studies done on the relationship between ear health and sufficient magnesium levels. In one Chinese study, it was found that magnesium in sufficient quantities will prevent the formation of the free radicals that can lead to hearing loss. In a study at the Mayo Clinic, it was found that treating patients who had experienced hearing loss with magnesium supplementation often helped restore that loss within three months.

2. Muscle Cramps or Tremors


Magnesium is crucial to optimim muscle function. Without it, the body would be in a state of convulsion, because it is this mineral that allows the muscles to relax. That is why, for instance, a magnesium oxide drip is used to ease women in labor and why magnesium is found in so many sleep-inducing supplements. A lack of sufficient magnesium, therefore, can lead to facial tics, muscle cramping and twitching or cramping of the feet while trying to sleep.

3. Depression


The link between low magnesium levels and depression was understood over a century ago, when doctors would use it to treat this mental health disorder. Modern science has backed this up, with a study at a psychiatric hospital in Croatia finding that many attempted suicide patients had severely low levels of this important mineral. One advantage of magnesium over traditional antidepressants is the lack of side effects sometimes associated with these medications.

4. Abnormal Heart Function


As previously discussed, low magnesium levels can have an effect on muscles throughout the body and this includes the heart muscles. Insufficient magnesium can induce a condition known as a cardiac arrhythmia, in which the heart fails to beat regularly and this, in turn, can cause a greater risk for complications like heart attacks and strokes. That is why, for instance, doctors at the Henry Low Heart Center in Connecticut treat their arrhythmia patients with a medication which contains magnesium.

5. Kidney Stones


Many people believe that kidney stones are caused by an excess of calcium, but in fact it is a lack of magnesium that is the culprit. Magnesium prevents the formation of these stones by inhibiting the binding of calcium with oxalate, the two compounds which make up these stones. Kidney stones can be excruciatingly painful, so it is good to know that something as simple as magnesium supplementation can prevent them!

If experiecing any of these symptoms, consulting with a healthcare practitioner who truly understands these imbalances is a good idea.

Another reason we are so lacking in magnesium levels is that our vegetables are lacking magnesium due to over-pesticide use on our farmlands. 

Try to consume organic and non gmos foods as much as possible.

A great sorce of mg is 1 raw cacao bean contains 9 mg. ground powder with about 15-20 and mix with organic or no antibiotics milk of choice. It’s a little chunky but good sorce of mg boost of around 150-200 mg of magnesium, about 1/3 daily supply. headaches are also a big sign as well. That could technically be the muscle cramp symptom. Magnesium can be used as organic supplement forms. it’s great to drink several glasses of water with organic lemon juice. Avoiding sodas, sugary drinks ect as much as possible.

It is also wise to follow a diet which includes foods like okra, sunflower or pumpkin seeds, almonds, soy or black beans, cashews and spinach as these are all natural magnesium sources.

Blessings to all. Maria🌿` The Naturally Blooming

Sign up for blog updates!

Join my email list to receive recipe updates and natural remedies.

Here’s How You Can Optimize Your Natural Immune System

Natural immunity is our body’s natural system of protection against micro-organisms including bacteria, parasites, and viruses. We can protect ourselves against any number of pathogens.

This guide provides a basic outline of the immune system and an introduction to optimizing immune function through food, lifestyle choices, herbs, and supplements.

The immune system

The immune system is a multi layered shield for the body. It includes many types of cells that work together to fight infection and protect against disease. These cells identify, mark, and destroy pathogens.

The organs and tissues of the immune system are found throughout the body: 

  • Skin and mucous membranes
  • Lymph nodes and lymphatic vessels
  • Spleen
  • Thymus
  • Bone marrow
  • Tonsils and adenoids

The immune system produces specific proteins called antibodies that have several key roles in protective immunity and in response to infection.

A good-functioning immune system is critical for staying healthy. There is a considerable volume of science demonstrating how dietary and lifestyle choices, as well as certain food supplements and herbs, can improve the immune system.

Therefore, the potential of natural substances to strengthen the immune system has long been the subject of investigation, and this is supported by traditional knowledge in terms of the use of herbs.

We now know that optimal immune function requires optimal nutrition and that exercise, stress, sleep, and natural light exposure also play a functional role.

The food we consume

Foods we consume

It is important to know what you put in your body and to limit consumption of harmful foods, because they are lacking of nutrients. It’s also better to get the ingredients and freshly prepare food, because volume of vitamins and other micro-nutrients are reduced by cooking methods and storage.

Proteins and amino acids are necessary for antibody production and normal immune function along with vitamins A, B, C, D, E; minerals including zinc, iron, selenium, magnesium; and essential fatty acids.

Fruits and vegetables are natural immunity superfoods and contain natural plant chemicals such as flavonoids. To break down food A higher intake of fruits and vegetables leads to a reduction in inflammation and enhancement of immunity, as shown in a systematic review and meta analysis of 83 studies

Organic Apples, citrus fruits, blueberries, onions, broccoli, kale, tomatoes, green tea, other teas, cacao, whole grains, and certain herbs and spices including thyme and turmeric are flavonoid rich foods. Flavonoids and a soluble fibre called beta-glucans help to reduce inflammation and regulate the immune system.

Oats, barley, and mushrooms are beta-glucans, as research shows. The beneficial effects of β-glucan-containing mushrooms have been long known and are traditionally utilized in Oriental medicine for strengthening the body’s immune system. Examples are the Shiitake (Lentinus edodes) of Japanese origin and Lingzhi (Ganoderma lucidum), used in Chinese medicine.

Kefir, live natural yoghurt, kombucha, and sauerkraut are probiotic foods that help to support optimal immune function by improving gut function and via immune modulation.

Exercise is good

Regular exercise, research shows, is essential for maintaining a healthy immune system and countering the effects of aging on immune function.

Exercise strengthens the body’s ability to fight off infection. Regularly engaging in moderate exercise or even simple exercise is beneficial for immune defense. The key is to sweat for the release of unwanted chemicals. Everyone Notably, older adults and those with chronic disease benefit significantly with movement and regular exercise. 

Rest is best

Sleep and the biological clock, the circadian rhythm, have a significant influence on immune function. Diet and lifestyle help to regulate the biological clock and promote healthy sleep via the production of melatonin.

Soak up the sun

Sunlight enables the production of vitamin D—the sunshine vitamin, in the skin. A major cause of vitamin D deficiency is inadequate exposure to sunlight. However, vitamin D is available in some foods naturally—fish liver oil and fatty fish, and fortified milk products, orange juice, and breakfast cereals. An estimated 50% of people worldwide are vitamin D deficient.

Supplements are key

Vitamin C, vitamin D, and Zinc have been widely researched and used for natural immune support and optimization for years. 

Vitamins A, E and B complex, essential fatty acids, selenium, magnesium, iron and copper, beta-glucans, and flavonoids and a good quality multivitamin and mineral are especially important when diet is not ideal.

Probiotics can also be supplemented.

A cup of tea

Herbal remedies and teas such as green tea, mint tea, white pine needle tea, echinacea, and pelargonium can be taken to support and balance the immune system. They can also be used at the first signs of illness, such as a sore throat.

Elderberry has traditionally been used in reducing the duration of colds and flu.

Chronic stress has been shown to suppress immunity
Adaptogens are a class of herbs that include licorice, astragalus and ashwagandha. They have the unique ability to improve an individual’s ability to cope with stress by promoting the ability to adapt and therefore protect against all types of stressors including physical, emotional, chemical, and biological.

These herbs can directly modify the immune system, stabilize various physical functions, and bring things back into balance when taken in times of increased stress. They normalize the physiological process of the body and help the body adapt to change.

Astragalus is a Chinese herb that has been used over centuries for general immune support. It has anti-inflammatory, antibacterial, and antiviral properties.

Licorice is a well-known herbal medicine used worldwide over thousands of years. Accumulating evidence has shown its potential to balance the immune system. It also has natural antiviral and anti-inflammatory properties.

The immune system responds to the stress of challenging circumstances. Chronic stress can lead to increased inflammation in the body and is associated with activation of latent viruses. This explains the re-activation of cold sores (caused by the herpes virus) during times of stress.

Every person manages stress differently. Some are more able to adapt and cope with chronic stress than others.

frequency of exercise, and social support systems all have important roles to play. Certain nutrients are depleted by stress, and therefore those with poor nutritional status are likely to fair worse.

It’s time to optimize your immune system
Eating healthy foods, getting plenty of sleep, exercising regularly, keeping stress levels low, and supplementing appropriately keep our immune systems supported and ready to fend off a host pathogens, including virus.

Trusting in God first overall who created creation and the herbs for the healing of the body.

It’s a blessing that God created our bodies to build its defenses against infection and create a harmony with nature without being directed by expensive pharmaceuticals. You are gifted with an amazing natural immune system that can be optimized to its full potential using the tools presented here.

If you found this article useful or know someone that it could help, please take a moment to share it! 🌿

8 NATURAL WAYS TO BALANCE YOUR HORMONES

Hormones have a profound impact on our mental, physical and emotional wellbeing. They take care of important processes in our body such as metabolism and reproduction. There are a number of great natural ways to balance your hormones. Read on to learn all about them!

If you research you would find out that these hormones are produced by different endocrine glands in your body and an underproduction or overproduction of a particular hormone can lead to an imbalance. Hormonal imbalance can affect your weight, appetite and even cause sudden changes in your mood and much more.

In today’s times, hormonal imbalance has become a fairly common problem. Many research and studies blame the modern western medicine, and other factors.

The digestive system has much more of an impact on hormones than many of us realize. An imbalance in the gut can translate to an imbalance in hormones. Serotonin, a necessary neurotransmitter for sleep/stress balance is more concentrated in the gut than even in the brain! It may be alarming to also hear that 70% of our immune system is found in the gut. If you are someone who gets sick often, it may very well NOT be because you are around a lot of germs…but your poor gut health may be to blame.

Leptin is a master hormone, it’s the hormone that controls hunger and the feeling of being satisfied. When leptin is out of balance or if you are resistant to it, no other hormones will balance well. Balancing leptin will also help boost fertility, make weight loss easier, improve sleep, and lower inflammation. Some factors that contribute to leptin imbalance are consumption of high fructose corn syrup, simple carbs and sugar, high stress levels, lack of sleep, high insulin, over eating and over exercising.

However, not many people know that you can actually correct hormonal imbalance to a certain extent with the help of many natural ways and lifestyle changes.

Advertisements

Supplement Wisely!


Unfortunately, we live in a world where the food supply is often depleted of nutrients due to over-farming, the water is often contaminated with chemicals, and even the air can contain compounds that mess with our hormones. The sad truth here is that an apple today is not the same apple it was a few years ago. Due to the lack of nutrient density, and GMOs in our food and the fact that many of us aren’t consuming enough micronutrients to begin with, organic non synthetic whole supplements are often needed!

Here are just 8 tried and tested remedies that you should try if you are suffering from hormonal imbalance –

Here are natural ways to balance your hormones

1. Make dietary changes

Diet plays an important role in maintaining your overall health. There are some changes that you can make in your diet to balance your hormones, such as –

Add a lot more protein nutrients in your diet; eat foods that are rich in protein such as organic vegetables, fruits, eggs and almonds. And much more.

Try to add fibre rich foods in your diet; the best way to include fibre is to eat a bowl of fresh organic salad, and celery just before a meal. Examples of whole foods range widely. I personally love yuca, batata, yutia de coco, brusel sprout, sweet potatos, etc…. Natural Sour sop smoothies are also great. Herbs and Spices like moringa, maca root, also have great benefits.

2. Reduce your sugar intake

Artificial Sugar is pretty terrible, High corn frutose, is as well not good at all Truly. One of the natural ways to balance your hormones is to regulate your sugar intake. Opt for organic sweets once in a while or homemade recipes where you know what ingredients you are using. When we eat too much artificial sugar, higher amount of insulin is produced in the body; and, high levels of insulin lead to a higher level of testosterone hormone and much more. Hence, if you are suffering from hormonal imbalance. Lean more towards organic natural sugar found in fruits.

3. Get enough sleep

Sleep is one of the most important factors that can cause a hormonal imbalance in your body. It is essential to get a good, restful sleep at night and wake-up fresh and relaxed. Usually, an adult is recommended at least 6 – 7 hours of sleep at night. Following this thumb rule can help balance your hormones.

4. Exercise regularly

Among the best natural ways to balance your hormones is ensuring you get regular exercise. Even a short 30-minute workout can help in balancing your hormones. Find an activity that you like and try to make it a part of your daily routine. Aim to workout for at least 150 minutes a week (or, 70 minutes a week of vigorous aerobic activity). You can try –

Walking or running
Stretching, hiking
Cycling or mountain biking

Even cleaning a home is a workout!

5. Stop smoking


Tobacco is known to cause massive hormonal imbalance. In fact, a recent study found that smoking can cause an imbalance in thyroid hormone and even stimulate pituitary hormones. It also raises the level of cortisol in the body which is a hormone responsible for stress. Hence, the first step to tackling hormonal imbalance is to stop smoking, entirely.

6. Organic teas

Try to drink green tea or nettle tea at least once a day. Or a few times a week. Many organic teas are full of antioxidants. It also has several compounds that boost metabolic health and help in balancing the hormones in the body. Drinking a cup of warm tea every day can help you lead a healthier life. You can also add honey or lemon etc.. to enhance its taste.

7. Eat Enough Healthy Fats

Our body was never made to digest as much vegetable based oil as we typically consume these days. Not only are we consuming way too many omega-6 fatty acids from polyunsaturated vegetable oils, but we are not consuming enough beneficial Omega-3s and saturated fats. These types of fats are vital for proper cell function and especially for hormone function, as these are literally the building blocks for hormone production. When we don’t give the body adequate amounts of these fats, it must use what is available, relying on lower quality polyunsaturated fats. The biggest issue is that polyunsaturated fats are less stable and oxidize easily in the body, which can lead to inflammation and mutations within the body. This inflammation can occur in in arterial cells increasing the chance of clogged arteries. Other types of fats, especially saturated fats, are vital for hormone health and balance as the body uses fats as building blocks for hormones. For this reason,coconut oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antibacterial properties. Try cooking with it or even adding it to your morning coffee. Other quality sources of fats include avocados, animal fats, olive oil, grass fed meats, pastured eggs, and raw dairy (for those who tolerate it). For your omega-3s, quality seafood is also very important in your diet.

8. Work on Avoiding Certain Harmful Chemicals

Harmful chemicals found in pesticides, certain plastics, some household cleaners we buy can contain hormone disrupting chemicals that mimic hormones in the body and keep the body from producing real hormones. If you struggle with hormone imbalance, avoiding these unnecessary chemicals is very important! Cook your food in glass, stainless or cast iron, try to avoid nonstick coated pans and avoid heating foods in plastic. Consume organic produce and meat whenever possible and don’t use chemical pesticides or cleaners. Other daily use products such as deodorants, lotions and makeup, etc can be huge sources of chemical exposure. The thousands of chemicals found in these products are not tested for safety. I would recommend limiting these and switching to natural, mineral based products. We don’t need as many cleaning products promoted as the best these days, thier are also many natural alternatives to cleaning products we can look into as well. Simple is best.

Look into my other natural articles where I share many more natural remedies for overall health.

That’s it! Who is feeling inspired to get their hormones in check and feel their very best?! Let me know your absolute favorite strategy in the comments!

ORGANIC CHICKEN BROTH NOODLE SOUP

One of the many great memories of my great aunt who was like a grandmother to me was her amazing homemade recipes she always made this soup recipe in a huge pot for everyone from scratch. It was one of our families mainstay meals during the winter months in New York City, because it’s so delicious, nutritional and will warm you up in no time. It’s one of my go-to winter recipes still today. This recipe is perfect to take some time to treat yourself, your loved ones or anyone in need of a warm meal on any day. ♥

Advertisements

This is a simpler version but you can always add more ingredients to your liking, for example potatoes, yuca, more veggies, etc. You only need about 30 minutes prep time and the rest gets done while it’s on the stove! The meal is simple and very flexible in terms of ingredients. Your kitchen will get steamy, which is an added benefit in the cold weather. Makes about twelve servings. 

Super Easy Chicken Soup Recipe

You’ll need: 1 Large soup pot (About 6 quarts container) 1 large mixing bowl /1 large strainer

For Broth: Chicken bones from a rotisserie chicken, roasted chicken or any other chicken dish. Water bunch of parsley (washed, no need to chop) bay leafsalt (dash) pepper (dash) 2- 3 large cloves garlic, peeled (can mince or just throw in)

For Soup : 4 large Tomatoes, de-stemmed 4-5 large carrots, 2 stalks of celery, 1 pint (2.5 cups) mushrooms (pioppini are great in this, otherwise use a variety)1/2 med white onion 1/2 green cabbage (optional)

  • About 2.5 hours before eating: Take any remaining chicken off the bones (they don’t have to be super clean)
  • Fill a soup pot with water
  • Place large bones of chicken into the water (discard any teeny ones)
  • Heat the bones to boiling
  • Add all the broth ingredients
  • Simmer for 1-1.5 hours* 
  • Go and relax!
  • About 1 hour before dinner: Wash and chop into bite-size pieces all soup ingredients
  • Separate the bones
  • Place a strainer over a large mixing bowl
  • Take soup from stove with gloves or potholders
  • Pour soup through strainer and catch clear liquid below
  • Bay leaf, parsley and bones will stay in strainer. Discard contents of strainer
  • Rinse pot if you’d like but not necessary
  • Pour the clear liquid back into the pot & add water if needed, some may have evaporated
  • Add the prepped soup ingredients
  • Cook for 45 min to an hour or until carrots are soft (you cannot overcook)
  • Serve soup with a side of one or two of your choice:  Protein – chicken, fish or lean beef
  • Grain – (1 c per person only) fresh pasta, brown rice, or barley
  • Vegetable – broccoli, asparagus, ear of corn, brussels sprouts, or sweet potato
  • Once soup is cool: you can skim any solid fat off the top
  • Sprinkle fresh cilantro over the top, if desired
  • Add salt and pepper to soup per individual bowl if necessary (try it first without)
  • Store soup in pot in the refrigerator (it will last about 5 days)

*To make bone broth soup, plan to simmer the bones for longer: three hours minimum. 

Nutrition information per 1.5 cup serving

(approximate): 

Calories: 107

Fat: 5g

Sat Fat: 1g

Carbohydrate: 8g

Fiber: 2g

Sugars: 3g

Protein: 9g

This soup is a good source of Vitamin A, Vitamin C, Niacin, Phosphorus, Potassium, Copper and Manganese. It’s very low in Saturated Fat and Cholesterol.

%d bloggers like this: