Five years ago, I had seen doctor after doctor.  Some of them helped push me in the right direction, but I still had a lot of health issues lingering from my chronic lyme. One holistic health practitioner recommended purchasing a sauna to help my body heal and detox (I have MTHFR gene).

I was told that a sauna could be amazing for some of the symptoms I was living with. Headaches, cold all the time, inflammation, inability to detox, overall fatigue and more.  

So, I tried one at my local gym. And after just one use...I felt worse, not better. I was determined to figure out WHY that sauna made me feel worse. I brought it up at my next holistic doctor appointment and she asked me what type of sauna I used. 

I told her it was a steam sauna and she said "oh that's why it made you feel worse". Steam saunas are notorious for mold spores. Since I already had high mold in my blood she said it "stirred up" the mold in my body. She recommended a specific brand and a specific type of infrared sauna that didn't use steam.   

I found a local spa that had the type of sauna my doctor recommended. I wanted to be sure it wouldn't make me feel worse. So, I sat in it for 40 minutes.  

Much to my surprise, I felt relaxed in the sauna. Afterwards I felt energized and then I slept great that night which had not happened in years. More importantly it did not flare up any of my symptoms.

I was so excited to finally find a sauna I could tolerate! So, I started digging into the research and details of why this particular sauna worked. And why I reacted to all the others.

The type of sauna that worked so well for me was an Infrared Sauna. 

Infrared saunas are very different from other type of saunas (dry sauna, steam sauna, heated rocks, etc...). Unlike steam, there is no moisture with an infrared sauna. That means ZERO mold spores. 

And unlike other types of saunas, infrared saunas can be used effectively at lower temperatures. This can be helpful for people with mold symptoms and histamine issues.

Let’s talk about what an infrared sauna is and how it works. 

(Jump to the discount info here if you don't want to read the full article)

Infrared Sauna: How It Works + Health Benefits  

Infrared light is felt as an internal heat. The soothing, natural warmth from the sun is infrared heat. But unlike the sun, the infrared light here doesn’t have UV rays that can cause sunburn or aging.  

In fact, you can be exposed to infrared light for hours without any risk of burning.    

Infrared light therapy is 100% safe 

I find this gentle heat so relaxing and comforting. It reminds me of being on a beach, soaking up the sun on a warm summer day.

Research on infrared saunas has shown the below health benefits: 

• Helps with wound healing and muscle recovery
• Immune support
• Boosts metabolism 
• Helps remove toxins from the body (detoxification) – i.e. mold toxins, chemicals, metals.
• Inflammation-lowering effects 
• Acts similarly to antioxidant nutrients 
• Activates the cell healing cycles 
• May help to potentially lower dementia/alzheimer's risk 

Not all infrared saunas are created equal though. In fact the best infrared saunas provide 3 different bands of infrared wavelengths:  

1. Near Infrared 
2. Mid Infrared 
3. Far Infrared 

Each of these wavelengths provides different benefits.  

Near Infrared reaches the skin’s outermost layer. It energizes and regenerates cells. Benefits include:  

• Cell Health/Immunity Boost 
• Faster Wound Healing 
• Skin Rejuvenation 
• Muscle Recovery 

Mid Infrared wavelengths reach the body’s soft tissue. This is where inflammation occurs. Benefits include:  

• Pain Relief 
• Improved Circulation 
• Muscle Recovery  

Far Infrared reaches deepest into the body. It can reach deep into the tissues where toxins are often stored. Benefits include:  

• Weight Loss 
• Detoxification 
• Relaxation 
• Immune Support

My Recommendation for a Safe Infrared Sauna– 

When I recommend something, I do a lot of research on that product. I take a lot into consideration and I try it for myself first. 

In the research I did, I learned that not all infrared saunas are equal. In fact, they can be very different in terms of EMFs, chemical off-gassing, and need for high heat temperatures.   

So, which sauna was it that has worked so well for myself and many friends and family?

The sauna I settled on is from Sunlighten. 

Here is what allowed me to tolerate Sunlighten Sauna when I couldn’t tolerate other saunas. 

These are the 5 major reasons why I went with Sunlighten Sauna: 

1. Has all 3 infrared wavelengths: near, mid, and far 
2. Can get the health benefits at lower temperatures for shorter times 
3. Low EMF (with 3rd party testing validation) 
4. No chemical off-gassing 
5. Sustainable materials used (better for the environment) 

My favorite of Sunlighten’s sauna has a patented infrared technology with all 3 wavelengths. These wavelengths deliver those gentle, warming infrared waves directly into the body.  

Delivering the infrared waves directly into your body is what can allow you to detox without high temperatures and in a shorter period of time than other saunas.  

With some saunas, only the air is heated. That means only your outer skin is getting hot which means you won’t have much detox happening – so what’s the point?  

But infrared waves penetrate your body deeper. These waves reach those deeper tissues where toxins are stored. Particularly reaching the fat-soluble toxins like mold toxins. 

Another reason I like Sunlighten is the low EMF factor. 

One of the reasons I had trouble with so many saunas is that most emit a lot of EMFs. And there is clear, solid evidence showing how EMFs trigger inflammation.

So, you don’t want a sauna with high EMFs, look for 3rd party testing for EMFs by an independent testing company.  

You don’t want to just go by the company’s own evaluation, though. It’s too easy for a company to skew their own results if it’s not 3rd party tested. 

Sunlighten Saunas were 3rd party EMF tested in 2020 and 2021. This testing showed EMF levels in Sunlighten Saunas were lower than 95 percent of common household devices like hair dryers or vacuum cleaners!   

Of course, I still tested with my own EMF meter as well. And I found the EMF levels in my sauna to be very low.  

And some people (like me) can be triggered by off-gassing of toxic chemicals. This is another reason I had trouble with other saunas in the past. 

Sunlighten doesn’t purchase saunas from a large, mass-production sauna factory. They source all raw materials from PEFC-certified and FSC-certified woods. These are certifications for socially and environmentally responsible wood sourcing.  

They have also done extensive third-party testing to ensure their saunas are made with safe, non-toxic materials. So, no weird chemical smell, and no off-gassing! 

The sauna I picked is made with hypoallergenic basswood. This is the wood I’d recommend if you have any chemical sensitivities or allergies.

There are a lot of great health benefits and there have been many clinical studies done to back up the claims. Below is just a snippet of some of my favorites but if you scroll down to the bottom of this post there are a ton of studies under references. 

>>> A 2016 study compared to people who used the sauna once per week, those who used it 2-3 times per week and 4-7 times per week had a 21% and 66% lower risk for dementia, respectively. For Alzheimer's disease specifically, the risk was 20% and 65% lower, respectively.

>>> A 2013 study (see references below) concluded that repeated sauna may help people with allergic rhinitis. This is a kind of nasal swelling and congestion often associates with histamine issues, mold, allergies and mast cell activation.

>>> A case study that was published in 2014 showed that sauna was helpful for severe chronic itching that didn’t respond to antihistamines.

>>> Further, there are studies showing how sauna can support the nervous system and relaxation. 

>>> A 2013 study looked at the effects of just a single 15-minute sauna session. The study showed that sauna improved the white blood cell profiles. 

>>> Sauna use has also been shown in studies to help the skin in people with psoriasis and eczema. 

>>> Finally, there are numerous studies showing how sauna supports removal of toxins in the body. This includes mold toxins and was my main reason for purchasing one.

I think the most important reason to own a sauna right now is the clinical data backing the fact that infrared saunas can drastically boost your immune system. When we feel like we are coming down with something we get in the sauna, which can induce a rise in basal body temperature, and viruses do NOT like heat. At first sign of illness we combine sauna treatment, elderberry tonic every two hours, high dose vitamin C/D and we are usually good to go within a day or two. 

How Infrared Saunas Can Boost Your Immune System During Cold and Flu Season

The cold and flu season is upon us. It is far better to strengthen the immune system so that you reduce the chance of getting sick in the first place. After all, viruses can only make you sick if your immune system allows it.

How a Fever Improves Immune Function 

When you have an infection, your immune system induces fever in order to stimulate immune function and make the body less habitable for pathogens [1]. Generally, fevers under 104oF (40oC) help the body fight off pathogens without the risk of febrile seizures. In addition, people infected with rhinovirus (a type of cold virus) who use anti-fever medications experienced reduced immune response — they experienced worsened symptoms, took longer to recover from the cold, and were more infectious than those who didn’t use medications [2]. 

According to the American College of Critical Care Medicine, fever is defined as a core temperature of 100.9°F (38.3°C) or higher, i.e. just above the upper limit of an average human temperature, irrespective of the cause [3]. Sunlighten infrared saunas can penetrate deep into tissues and raise core body temperature to approximately 102°F (39°C). Although the sauna heats you up differently than a fever does, the increased body temperature can provide many benefits of fever, such as improving immune functions and preparing your body for the cold and flu season.

1) Making antiviral and antibacterial immune responses more efficient

Many aspects of immune function are heat-sensitive and are designed to be mobilized in response to a fever. Specifically, fever-range body temperature causes the body to favor anti-viral and anti-bacterial immune response (Th1) over the antiparasitic or allergic (Th2) immune response. In addition, fever-range temperature helps the immune system better remember germs that you are exposed to, so that the next time you encounter them pathogens, your body can fight them off better [4]

In addition to heating the body, near-infrared light also stimulates white blood cells and increases antibodies against germs by increasing cellular energy production [5].

2) Hormesis

The term “hormesis” refers to a small amount of stress that trains the body to get stronger. For example, exercise is a type of hormesis. Many health benefits of saunas are due to hormesis. 

Using the sauna generates heat stress and oxidative stress at the low levels that help the body better deal with these stressors. The heat exposures trigger the production of heat-shock proteins, which help other protein molecules fold correctly. In addition, heat-shock proteins also help the immune system fight off viruses [6]. 

Too much oxidative stress can damage tissues and immune cells, which reduces your ability to fight infections. The sauna generates small amounts of oxidative stress that increases your cell’s antioxidant capacity, which reduces your risk of getting sick [7]. 

3) Anti-aging for the immune system

The immune system, which is continually replenished by immune stem cells in the bone marrow and thymus, is one of the most sensitive systems to aging. This is why the elderly (>65 years old) are more likely to get sick and develop complications from cold and flu. 

As people age, their immune stem cells have a declining ability to regenerate more white blood cells. Interestingly, photobiomodulation, especially from the near-infrared spectrum, may stimulate the mitochondria of these stem cells and help mitigate age-related immune decline [8].

4) Reducing Stress 

Stress significantly increases the incidences of colds by reducing the antiviral immune system, partly because cortisol suppresses the immune responses [9, 10, 11]. Exposure to far-infrared sauna significantly reduces post-exercise cortisol, which may mitigate the immune-suppression effects of stress [12, 13]. In addition, you can use Sunlighten infrared saunas, along with Acoustic Resonance Therapy technology to help you get into a relaxed state, which may further help reduce the risk of getting sick from stress. I personally like to meditate and use my sauna time as "me time", I look at it as a huge stress reliever and my time to check out. 

5) Normalizing the Circadian Rhythm and Improving Sleep

Not all sleep is created equal. Deep sleep helps build your antiviral immune system, so you want to increase deep sleep in the winter [14]. 

During colder months, when the days are shorter and sunlight is dimmer, your sleep could get thrown off. You may hardly notice it because you are still going to work and sleep on the same schedule, but you may experience changes in mood, fatigue, and more frequent colds partly because you are not sleeping as deeply.

According to board-certified sleep psychologist Dr. Micheal Breus, the steep drop in body temperature in the evening helps cue your body that it is time to sleep. Using the infrared sauna in the afternoon to help you relax before allowing your body temperature to drop naturally will improve your sleep quality. 

Using the Sauna Reduce Incidences of Common Cold

In an Austrian study, 25 healthy subjects who regularly used saunas had significantly fewer episodes of common colds than those who did not [15]. This benefit becomes more significant, especially after 14 weeks of consecutive sauna use. Therefore, in order to fully experience the immune-strengthening benefits of sauna use, you want to use it regularly, at least twice a week throughout the year.

And now that I’ve found a safe sauna option, it’s one of the key steps I recommend for almost everyone to include in their healthy lifestyle.

Remember, as I have said before, not all infrared saunas are worth your money. This is worth repeating if you are serious about purchasing a sauna.  

The really nice thing about the type of sauna I share with you below is that you don’t have to heat it very hot to get the benefits. In fact, you can start with fairly low temperatures.  

You don’t even have to sweat to be able to get the benefits from the sauna I picked. This is really nice for people who are still having trouble sweating or can’t do high heat. 

My favorite of Sunlighten’s saunas has a patented infrared technology with all 3 wavelengths. These wavelengths deliver those gentle, warming infrared waves directly into the body.  

Delivering the infrared waves directly into your body is what can allow you to detox without high temperatures and in a shorter period of time than other saunas.  

With some saunas, only the air is heated. That means only your outer skin is getting hot which means you won’t have much detox happening – so what’s the point?  

But infrared waves penetrate your body deeper. These waves reach those deeper tissues where toxins are stored. Particularly reaching the fat-soluble toxins like mold.

With Sunlighten, I’m finally able to get all the benefits of a sauna without experiencing any flares!  

Sunlighten saunas have good research behind them and have been proven to 95-99% effective.  

And as a bonus, it’s super easy to use.   

Adding an infrared sauna to your home is affordable and easier than you may think. 

When I first tried the Sunlighten Sauna at the spa, I felt so great, I knew I’d want to come back again and again. I just felt so good afterward. 

Even beyond detoxing, I already knew the research on infrared sauna use and longevity was solid. So, I figured now that I’d found a sauna I could use, I’d want it to become part of my regular health routine for the long term. 

I looked at some numbers, next. The cost of going to this spa 2-3 times a week for the long term was going to get expensive quickly.  

When I added what it would cost me to get 3 sauna sessions per week for a year, it was going to cost me more than just buying a home sauna!  

Since I knew I’d use it frequently…and because it was a great investment in my health…it just made sense to get a sauna I could use at home. 

It certainly isn’t the cheapest thing I’ve done for my health. But, they had financing options, a great warranty, and a return period. I knew if it could help me through my mold detox and with my muscle and joint pain, it would definitely be worth it. And it really has been, we absolutely LOVE our sauna. And even better, I wouldn’t have to worry about other people’s germs and sweat. 

If you are thinking about getting a home sauna for yourself, you’ll want to know about the different model options. This can save you some time. 

Sunlighten has 4 models: 

1. mPulse 
2. Solo 
3. Amplify 
4. Signature 

Let’s start with the mPulse. This is the one I want in the future but it was out of my budget four years ago so we started with the Signature.   

mPulse Sauna Model:

The mPulse offers all 3 infrared wavelengths: near, mid, and far.  

The near infrared has been shown to be very helpful for cell rejuvenation and anti-aging.  

And the construction has something called an emissive coating. This allows the sauna to produce more infrared per square inch than any other heater on the market. That translates to more health benefits with lower temperatures and shorter amounts of time in the sauna. 

It comes with a built-in Android control panel. The control panel can be used in airplane mode to keep the EMFs down. 

I also like that it has 6 preset Wellness Programs. Each program uses a different combination of wavelengths: 

Cardio 

Anti-Aging 

Relaxation 

Pain Relief 

Weight loss 

Detox 

Custom program options – this is where you can create your own programs. 

The mPulse does need a little space in your home and also needs a dedicated outlet (meaning nothing else runs off that circuit). 

We are saving up our money to purchase this unit in the future, but for now we are still very happy with our signature 2. 

But what if you don’t have the space or budget for a walk-in unit?  

Solo Sauna Model:

For those that don’t have the space for the larger sauna or don’t want to spend the money on the walk-in options, Sunlighten also has a portable infrared sauna called the Solo System.   

The Solo can be a great option if you don’t have space for a larger sauna or need a more budget-friendly option.   

It differs from the mPulse because it isn’t a walk-in model.  

Instead, you recline and are cocooned in it, but your head remains outside the unit. This can be good for some people who are extremely heat sensitive for any reason. 

The Solo model doesn’t have all 3 infrared wavelengths. It just has far infrared, but this is still great for detoxifying and immune support. 

The Solo model doesn’t need a dedicated circuit, either.  

What about the other 2 units? 

Amplify Sauna Model:

The Amplify Sauna has 2 ceramic heaters at the front for people who like a hotter sauna. This sauna technically provides all 3 wavelengths, as the extra heaters are full spectrum.  They don’t provide the same, quality, precise wavelengths as the mPulse. 

Signature Sauna Model:

The Signature Sauna also offers far infrared only. It can be a good choice if you want a cabin unit and are only interested in the detoxification benefits. This is the one that we purchased because we felt it was the best bang for our buck and at the time I mainly needed detox benefits. 

Four years ago my husband and I decided that for our Christmas present (for years…ha)  to each other we would invest in a sauna, and it has been worth every single penny. 

After owning and testing out my sunlighten sauna for four years I decided to reach out to them to see if I could get my community a discount, and they said YES! I really wish I would have had this discount when I purchased. 

If you’re ready for a sauna, it can be a great investment in your health. I get in my sauna 3-4 times per week! My husband gets in almost everyday and it has dramatically helped his chronic back pain.

I tend to feel cold a lot. And when the weather turns cooler, it feels so good to hop in there to warm up! 

While these aren’t the least expensive sauna units, they are, in my opinion, the best and highest quality on the market.

I love being able to share new products with you that I’ve found helpful. But I know cost can be a concern for those of us with so many health expenses. I have lived that after spending thousands and thousands on doctors that didn’t help me.

Sunlighten is offering my Roots and Leaves community a *HUGE* discount:

UP TO $600 (Either $500 or $600 depending on the model)

OR

$250 off a solo unit 

Two different ways to access the discount:

# 1 - Use this link directly to order online. The discount will be applied as long as you don't navigate away from the direct link.  

# 2 - Call Sunlighten at 877.292.0020 x1  and tell them you’d like the "Roots and Leaves Discount"

You can also learn more about Sunlighten Sauna here:

>>> Learn more about Sunlighten Sauna

As passionate as I am about this sauna, there are those who might not be ready for it, though.  

Who Shouldn’t Use Sauna?  

When considering if sauna is safe for you, there are a few other situations where you should definitely talk to your licensed medical provider first: 

Pregnancy 

Metal implants 

Multiple Sclerosis, Central Nervous System Tumors, and Diabetes with Neuropathy 

Hemophilia 

Recovering from surgery 

Pacemakers  

If none of the above describes you though, then you can do further reading and exploration on saunas and you might consider giving Sunlighten Sauna a try! My body thanks me every time I use mine! 

Enjoy the discount friends and let me know if you end up purchasing one and how you like it (I know you will!).

Xoxo,

Haley 

References:

• References: 

  1. A Sahib Mehdi El-Radhi. Fever management: Evidence vs current practice.  World Journal of Pediatrics. 2012 Dec 8; 1(4): 29–33.
  2. Department of Community Medicine, University of Adelaide, South Australia. Adverse effects of aspirin, acetaminophen, and ibuprofen on immune function, viral shedding, and clinical status in rhinovirus-infected volunteers.  The Journal of Infectious Diseases. 1990 Dec;162(6):1277-82.
  3. Edward James Walter. The pathophysiological basis and consequences of fever. Critical Care. 2016; 20: 200
  4. Sharon S. Evans, Elizabeth A. Repasky, and Daniel T. Fisher. Fever and the thermal regulation of immunity: the immune system feels the heat. Nature Reviews Immunology. Volume15, pages 335–349 (2015)
  5. Department of Microbiology, School of Medicine, Keio University. Possible application of the laser in immunobiology. Keio Journal of Medicine. 1993 Dec;42(4):180-2.
  6. Gabriele Multhoff. Heat shock proteins in immunity. Handbook of Experimental Pharmacology. 2006;(172):279-304.
  7. Shabnam Hajian. Positive effect of antioxidants on immune system. Immunopathol Persa. 2015;1(1):e02
  8. Denis Odinokov and Michael R Hamblin. Aging of lymphoid organs: Can photobiomodulation reverse age-associated thymic involution via stimulation of extrapineal melatonin synthesis and bone marrow stem cells? J Biophotonics. 2018 Aug; 11(8): e201700282.
  9. Stone AA1, Bovbjerg DH, Neale JM, Napoli A, Valdimarsdottir H, Cox D, Hayden FG, Gwaltney JM Jr. Development of common cold symptoms following experimental rhinovirus infection is related to prior stressful life events. Behavioral Medicine. 1992 Fall;18(3):115-20.
  10. Cohen S1, Tyrrell DA, Smith AP. Psychological stress and susceptibility to the common cold. The New England Journal of Medicine. 1991 Aug 29;325(9):606-12.
  11. Areej M. Assaf,⁎ Reem Al-Abbassi, and Maysaa Al-Binni. Academic stress-induced changes in Th1- and Th2-cytokine response. Saudi Pharm J. 2017 Dec; 25(8): 1237–1247.
  12. Antti Mero, Jaakko Tornberg, Mari Mäntykoski, and Risto Puurtinen. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 2015; 4: 321.
  13. Shanshan Shui, Xia Wang, John Y Chiang, and Lei Zheng. Far-infrared therapy for cardiovascular, autoimmune, and other chronic health problems: A systematic review. Exp Biol Med (Maywood). 2015 Oct; 240(10): 1257–1265.
  14. Dimitrov S1, Lange T, Tieken S, Fehm HL, Born J. Sleep associated regulation of T helper 1/T helper 2 cytokine balance in humans. Brain Behav Immun. 2004 Jul;18(4):341-8.
  15. Ernst E, Pecho E, Wirz P, Saradeth T. Regular sauna bathing and the incidence of common colds. Ann Med. 1990;22(4):225-7.

**as always this does not constitute as medical advice, this is just my personal experience with using infrared saunas.

Recently I have been strength training very instensly and in doing so I realized I needed to do an overhaul of my diet. Even though I eat extremely healthy and focus on whole organic foods, I realized I wasn't getting enough protein everyday to sustain my new muscles and energy levels. I embarked on the journey of counting macros to ensure that I was getting plenty of protein and carbs every day, while watching my fat intake to optimize my strength training. 

This was a difficult feat at first because I LOVE my homemade mayo and ranch but I now only consume around 50-60 grams of fat a day and that would easily be gobbled up with just a few tablespoons of my normal homemade ranch. And let me tell ya, I am a serious clean ranch addict. 

Listen, there are tons of ranch recipes out there but I could not find one that tasted good and wasn't loaded with fat. I tried some no fat greek yogurt ranch recipes and they were...super sour and sorely lacking in flavor so I decided to create my own recipe. 

If you follow a low carb way of eating then normal ranch is perfectly fine for you as you need the extra fat content to compensate for lack of carbs, but if you follow a macro based (higher/moderate carbs) or lower fat lifestyle like I am then this is the perfect ranch dressing for you. 

Ingredients:

1 cup no fat yogurt- my fave is Siggi's Icelandic

6 tbsp mayo (I use my homemade mayo recipe which you can find here)

1.5 tsp dried dill

1 tsp dried chives

1.5 tsp dried parsley

1 teaspoon garlic powder

3/4 tsp salt

1/4 tsp ground pepper

1 tbsp rice vinegar or Fire Cider

*Optional but totally amps up the flavor and cuts the sourness of the yogurt:

*1 tsp swerve or sugar/honey/sweetner of choice

*1 tsp Trader Joe's Multipurpose unami seasoning blend

*1-2 tsp siracha for a little spice

*2-4 cloves raw garlic pressed or minced

Add all of the above to a 2 cup measuring cup and mix well, add water until the mixture reaches 2 cups. We like our ranch pretty thin so add less water if you want thicker ranch 

Nutritional Info:

Whole 2 cups: 750 calories, 60 grams of fat, 10.5 carbs, 28 grams protein

Per Tbsp: 24 calories, 2 g fat, .33 carbs, .89 protein

Pour your ranch into one of our elderberry and honey tonic bottles that you have (obviously) saved to recycle! It makes the perfect glass container to pour this delicous ranch with ease. 

Making your own healthy homemade mayonnaise has never been so easy! This foolproof method is a total game changer. Stick with me and you will never purchase store bought mayo ever again! 

Let's face it, if you are a creamy dressing, mayo obsessed person (ahem...like me) BUT also a health consicious person (again, me) then you have probably had a really hard time finding a mayo in the store that fits your needs. 

Once you try this recipe, you will be blown away at how easy it is to make your own homemade mayo that you will never need to buy a store brand again. 

The only equipment you need is a hand immersion blender which can be found at almost all grocery stores. Picture below so you know what to look for. I love to use this hand blender for pureeing soups as well! 

Let's get right to the details so you can start making your own mayo ASAP! 

EQUIPMENT:

• 1 glass jar, which you will use to both make AND store the mayo. Make sure that you use tall jar with an opening that’s just wide enough to accommodate your immersion blender. I prefer to use a pint sized wide mouth mason jar or a 2 cup measuring container.
• An immersion blender as pictured above. This is the magical appliance that will make your mayonnaise whip up SO easily. And no, a normal blender won't work..I have tried and failed. 

INGREDIENTS: 

• One WHOLE large or extra-large fresh egg (size does matter here. Make sure you use a large or extra-large egg)
• One egg YOLK, yes yolk only. 
• One cup extra light tasting olive oil*, liquid (no flavor) coconut oil or avocado oil (my preference).
• 1 tsp of raw, unfiltered apple cider vinegar with "the mother" OR my preferred raw ACV- Fire Cider
• 1 tsp mustard
• 1/4 tsp of salt
• OPTIONAL flavors: raw garlic cloves (my fave for the added health benefits), siracha, rosemary, thyme, any herb really. The sky is the limit to the mayo flavors! 

*About the oil, it’s VERY IMPORTANT THAT YOU USE light tasting olive oil and NOT full flavor. The latter is way too strong for mayonnaise! You could, however, sub avocado oil or no flavor liquid coconut. I prefer Chosen Foods Avocado Oil for the most nuetral flavor. 

INSTRUCTIONS

Have you ever wondered how to make kombucha – the gut loving healthy fermented tea? It is so easy, cheap and fun to make. You won't need any fancy ingredients or equipment to get started. I am breaking down the basics of everything you need to know below. Let's Brew!

Making homemade kombucha has three steps:

1. Make SCOBY (1 to 4 weeks) – to make the “mother”
2. First Fermentation (7 to 10 days) – make the actual kombucha tea
3. Second Fermentation (3 to 10 days) – to carbonate (make fizzy) the kombucha tea

STEP 1

The SCOBY  (Symbiotic Culture Of Bacteria and Yeast) pictured above is a pellicle that forms on top of the tea brew. The SCOBY is the “mother” that jumpstarts each batch while simultaneously protecting the kombucha from contaminants like dust. You can buy a ready-made SCOBY online, but it’s easy to make it yourself so why not?

INGREDIENTS TO MAKE A SCOBY

• 7 cups water
• 4 bags organic black tea
• ½ cup white sugar
• 1 cup unflavored, unpasteurized store bought kombucha

SUPPLIES NEEDED TO MAKE A SCOBY

• A large 1 gallon glass container (pickle jars work great!)
• Tightly woven cloth (coffee filter, cheesecloth, papertowels)
• Rubberbands
• Large pot for boiling water

HOW TO MAKE A SCOBY

1. Make Sweet Tea: Bring water to a boil. Remove from heat and add the sugar into it, stir until dissolved. Add the tea bags and allow them to steep for at least 20 minutes (or until tea has cooled).

2. Cool to Room Temp: Allow hot tea to cool to room temperature. This is a very important step that you don't want to skip. If you add the store bought kombucha into the warm or hot tea it will pasteurize (aka kill) the starter. 

3. Add Starter: Pour the room temp sweetened tea into your jar, then pour store-bought kombucha in, making sure to include any floaties that may be at the bottom of the kombucha bottle. These are perfect for kickstarting the fermentation!

4. Cover: Cover with a few layers of the tightly woven cloth to keep out dust but still allowing your tea to "breathe", securing with a rubber band.

5. Ferment: Set somewhere room temperature (70-75 degrees F) for at least 1 week and up to 4 weeks, until a ¼ inch SCOBY has formed.

6. Go to 1st Fermentation: You have yourself a SCOBY! The SCOBY should be alive and do well for years if treated well. Keep the SCOBY in this liquid until you are ready to use the SCOBY for the next step, which is the 1st fermentation.

SCOBY TIPS

• Only black tea: The SCOBY won't grow well with herbal or green teas, it needs some caffeine to thrive in the beginning. Once your SCOBY is larger you can use herbal or green tea (which is what I do), but for creating the scoby stick with black tea. 
• No honey: Honey can contain botulism bacteria that, when grown exponentially as bacteria and yeast tend to do in kombucha, can be dangerous. You can use honey in the second fermentation, once there are a higher number of good bacteria to fight off the bad, but for now, stick to sugar.

Here is a picture of a really healthy SCOBY:

STEP 2 

Now that you have a SCOBY let's get the fermentation rolling! The first fermentation is where you actually create the kombucha that you’ll be drinking!

INGREDIENTS FOR THE FIRST FERMENTATION

• 14 cups water 
• 1 cup white sugar
• 8 bags black or green tea
• 2 cups unflavored kombucha (either from a previous batch or unpasteurized, unflavored store bought kombucha)
• 1 SCOBY

SUPPLIES FOR THE FIRST FERMENTATION

• A large 1 gallon glass container like an old pickle jar
• Tightly woven cloth (cheese cloth, coffee filters, paper towels, etc...)
• Rubberbands
• Large pot for boiling water

FIRST FERMENTATION INSTRUCTIONS

1. Make Tea: Bring water to a boil. Remove from heat and dissolve sugar into it. Add the tea bags and allow them to steep until the tea has cooled to room temperature. 

2. Cool to Room Temp: Again, Don’t be impatient here – hot water will murder your SCOBY

3. Empty the Jar: With very clean hands, transfer SCOBY to an equally clean plate. If this is your first round of kombucha, reserve 2 cups of the liquid the SCOBY was growing in (that can be your starter kombucha), discarding the rest of the liquid (it is very acidic and not nice for drinking).

4. Add Starter: Pour the sweetened tea into your jar, then pour in unflavored starter kombucha. With clean hands, place SCOBY into jar.

5. Cover: Cover with a few layers of the tightly woven cloth and secure with a rubber band.

6. Ferment: Set the jar somewhere at room temperature (70-75 degrees) for 6 to 10 days. Begin tasting at about 6 days by gently drawing out some of the tea with a clean spoon. It should be slightly sweet and mildly vinegary. The warmer the air temperature, the faster the kombucha will ferment. The longer the tea ferments, the more sugar molecules will be eaten up, the less sweet it will be.

7. Go to 2nd Fermentation: Reserve 2 cups from this batch to use as starter kombucha for your next batch (just leave it in the jar with SCOBY). The rest can move into the second and final fermentation.

TIPS ABOUT THE FIRST FERMENTATION

• Other teas can be used in this step! You are free to experiment with green, white, oolong, or herbal tea. I personally love using our allergy tea blend! In the beginning herbal teas should be mixed with a few black tea bags to ensure the SCOBY gets what it needs to thrive. Once I have an established scoby after a couple of uses I only use herbal tea since I don't prefer to consume caffeine. 
• Large SCOBY? When the SCOBY gets to be around an inch thick, you can peel off a few layers to create a second SCOBY (use it to create another batch or gift it to a friend!). You can also get a SCOBY hotel going as pictured below! I have an awesome SCOBY hotel.

STEP 3

In my opinoin this is the most fun step in the kombucha making process! The second fermentation is where the real magic happens, flavoring and carbonating your kombucha into bubbly goodness. 

INGREDIENTS FOR THE SECOND FERMENTATION

• Homemade kombucha from the first fermentation
• Sweetener (fruit, honey, or sugar). There are SO many flavor combinations but as general rule work with a ratio of 1 cup kombucha to:  
  • 1 to 2 Tbsp fruit or fruit juice (although I have been known to use up to 1/2 cup of blueberries)
  • 1 to 2 tsp honey or sugar

SUPPLIES FOR THE SECOND FERMENTATION

You just need some flip top fermentation bottles as pictured above for the second fermentation. These bottles are meant for fermentation and have an airtight seal, which will prevent carbonation from escaping. If you don’t have these, canning jars will do an decent job but won't get it near as carbonated since they aren't fully airtight, but I use them in a pinch. 

SECOND FERMENTATION INSTRUCTIONS

1. Bottle: Funnel kombucha into bottles, leaving about 1 1/2 inches at the top (3.8 cm).

2. Sweeten: Add your chosen sweetener (fruit or sweetner) and seal tightly.

3. Ferment: Let ferment somewhere dark and at room temp for 3 to 10 days.

4. Serve: If desired, strain out fruit before serving (I often freeze the fruit to eat later). Place in fridge to slow the carbonation process.

THINGS TO NOTE ABOUT THE SECOND FERMENTATION

• Blast Off: Your jars can explode if the pressure becomes too high! For your first few batches while you’re still getting the hang of how kombucha reacts to your environment, bottle a portion of it in a plastic bottle. This will act as a gauge for the others; when the plastic bottle is rock solid, the rest are probably done. “Burp” them by opening each to release some pressure, then place them in the refrigerator to slow fermentation.
• Faster Fermentation: Be aware that the kombucha will ferment more quickly when it is warmer and when there is more sweetner. It will ferment slower in the opposite conditions!

MY FAVE FRUIT FLAVOR COMBINATIONS

• Fresh or Frozen Bluberries with fresh mint
• 2 tbsp- 1/4 cup of our elderberry and honey tonic
• Fresh or Frozen Strawberries with fresh mint
• Blood orange and fresh rosemary
• Frozen dragonfruit and cucumbers
• For a spicy mix I do 2-3 inch fresh raw turmeric, dash of ground cayenne pepper, 1 inch fresh raw ginger and a little bit of molasses for the sugar
• 1/2 an apple cubed, 2 ceylon cinnamon sticks

You can eat the fruit after it's fermented as well, I usually freeze it for later! 

Ladies and gents, this is the drink recipe you have been waiting for. It's delicious, nutritious and definitely kid approved.

This recipe has a twist that you might not expect. Typically we peel the pineapple and discard the exterior to get to the golden delicious meat inside.

This time, you won't throw it away. Instead you will utilize the WHOLE fruit to gain the maximum benefits.

Ingredients:

* One Large Pineapple

* 1 tbsp Cloves

* 5 Cinnamon Sticks (We use Ceylon Cinnamon but grab whatever you can find in these crazy times, even cinnamon powder)

* 2-3 inches peeled fresh ginger

* (optional) 1/2 cup honey, maple syrup, coconut sugar (we used honey)

* 1.5 gallons of filtered water

Instructions:

#1 Cut off the stem of the pineapple

#2 Scrub that baby down really really good. I chose to scrub AND soak it in some apple cider vinegar water just because of all the crazy germs going around.

#3 Slice off that pokey goodness

#4 Gather the other ingredients. Slice up the ginger. Easy peasy.

#5 Throw in the peel and core only (not the fruit inside) with all the other ingredients in the pot. I break up the cinnamon sticks into smaller pieces. Simmer on low heat, covered, for 25-30 minutes. Turn off heat and allow to steep for another 25-30 minutes.

*side note- your house is going to smell like Christmas on the beach. You're welcome*

#6 Once the mixture has slightly cooled, carefully strain it into a pitcher or bowl. All of my pitchers were dirty, so into the bowl it went.

I then opted to add a little bit of raw honey, but you can leave it out or try your preferred sweetener.

And that's it! It's ready to drink. This recipe makes a LOT because my daughter is slightly obsessed. We keep it in the fridge for up to five days and then I freeze the rest in silicon muffin tins, pop them out and keep them in a gallon zip lock bag in the freezer. When we are ready to drink we thaw it in baggies placed in cold water.

#7 I haven't forgotten about the insides. We chop it up, add a little bit of ceylon cinnamon, mix it up and consume immediately or stick it in the fridge for later. So yum.

This recipe was 100% inspired by my previous peruvian nanny, MiMi. She is an AMAZING cook and she introduced me to so many great dishes, new spices, and this fabulous drink in the short two months that we had her before she moved. In Peru they waste nothing, which is why they use the peel and then eat the insides. But just like most fruits, so much of the nutrition can be found in the peel.

The nutritional benefits of pineapple are pretty astounding, see nutritional data below. We typically use pineapple to help aid coughs/mucus, up our vitamin C dosage and as a digestive aid.

source for above data

I receive an overwhelming amount of messages from customers, friends and family almost everyday about what we personally do to stay healthy during times when viruses are on the rise. Many of you are traveling right now and are wondering what we take when we travel or fly. While I cannot give medical advice, or suggest that any of the below will treat, cure or prevent a disease, I can however give you a peek into what we take and do in our home to try and stay healthy.

#1 Eat the Rainbow

I know, I know. It's so cliche and we are tired of hearing our moms tell us to eat our veggies. But there is legit reasoning behind this. We try to focus on eating healthy as a lifestyle but we are even more diligent during the colder months when viruses seem to thrive in the dry winter air and lack of sunshine. We focus on lower sugar/carb and tons of fruits and veggies. We aim to eat fruits and vegetables that are abundant in carotenoids. Carotenoids are vegetables and fruits that are dark in color ranging from orange/purple/green/yellow/red. They provide antioxidants and enhance your immune system. They are also converted to vitamin A which helps to protect our cells against viruses trying to attach and replicate (aka what makes you sick as a dog is the replication). This is also extremely beneficial for eye and brain health. There is a reason I listed eating the rainbow as #1 and that is because you can’t supplement your way out of an unhealthy diet. We also make sure to eat loads of raw garlic, turmeric and ginger. I buy them in season when they are fresh. I peel and then freeze them so we have it on hand all year round.

Other top immune boosting foods that we are eating:

Blueberries, kiwi, pineapple, lemons, bone broth (my recipe here), wild caught fish, walnuts, mushrooms, manuka honey, asparagus, broccoli, brussel sprouts, cauliflower, thyme, oregano, oranges, cabbage, apple cider vinegar (with the mother) also in my Fire Cider, carrots, onions, grapefruit.

It's not always easy to eat the rainbow, especially when traveling. When we can't we make sure to take Juice + Concentrated Fruit, Berries and Veggies capsules. There have been 41 third party clinical studies done on this product that shows it is highly bioavailable (meaning our bodies actually absorb it) and more. Juice Plus+ Clinical Research Summary here. And this is a great four min video talking about how Juice + can bridge the gap for your nutritional needs. 

#2 Vitamin D

We always make sure we are receiving adequate amounts of vitamin D. Less sun exposure in the winter months sets us up for low vitamin D and more viral infections, including flu viruses. Most holistic physicians agree that your blood work should show levels between 70-100. Mine is chronically low, even in the summer when I walk an hour everyday, so I supplement with it all year round. I have written about vitamin D and the brand we use in a previous post here. My daughter gets 500 mg a day via vitamin D drops with K2 in her elderberry shot every morning. The only brand I use for vitamin D is seeking health brand. They are completely aligned to my high standards, including their vitamin D liquid drops and vitamin d pills.

#3 Vitamin C

We personally take Ascorbic acid (very affordable) and mix it with water or juice. For every day prevention I take around 2,000 mg of ascorbic acid in water everyday and my six year old gets 1000 mg. Vitamin C is virucidal – it kills viruses on contact so it's important to have some on hand. As mentioned above, a diet high in fresh fruits and vegetables will supply you with vitamin C. If you are not eating enough then you will most likely need to supplement. If we feel like we are getting a viral infection, we take 2,000 mg every two hours until lose bowels occur and then back off to the previous dose.

#4 Elderberry

We strongly believe in the power of elderberry in our household (obviously). It is an every day staple during winter months in our home. We typically take around 1 tbsp of our elderberry and honey tonic every day, but this year with the flu and RSV being so rampant we are taking it twice a day. If we are exposed to someone who is ill or are traveling we up that even more. Speaking of traveling there are two options with our elderberry. One, you can pour our elderberry tonic into a small container (like a recycled liquor shot bottle) and as long as it is kept cold with a little ice pack you are good to go. The easier solution, when traveling, is our elderberry glycerin tincture which does not require refrigeration even once it has been open due to the glycerin. It's 2 oz so you can take it on the plane without issues. We get the strangest looks on airplanes as I am passing around the dropper and squeezing it into my husbands and daughter's mouths every two hours. Typically a dark purple mess ensues due to a wiggly three year old and we get even more attention, but it's all worth it to us.

***Side note on elderberry*** Recently there have been some concerns posted by some bloggers that elderberry could cause a potential cytokine storm in the body. There is no data to back that up and it is just their speculation and opinion. We have to work within the regulations set by the FDA and the Department of Agriculture. Therefore we cannot claim that our products prevent, mitigate, or cure disease, nor are we able to provide medical advice. This practice protects our customers as well as our business. In this time of uncertainty, many of you are searching for information on elderberry and cytokine storm. Since COVID-19 is a brand new virus, research is inconclusive on ALL treatment options.

I will let my favorite herbalist speak to it here in her article. In addition, a 2016 study showed that a formula based on elderberry inhibited harmful cytokines in people who had atherosclerosis.

This is another great article by my favorite holistic MD.

Dr. Avivva Romm MD stated, “the association with elderberry and cytokine storm is implausible; Elderberry is not able to cause cytokine storm whether used for prevention or invention, or during infection. Were one experiencing cytokine storm, one would be far too sick for herbal therapies; this is an ICU/life support level crisis.”

Dr. David Berger, a pediatrician in Florida, says "In an attempt to reduce the chances of a viral infection, in addition to our other immune supporting recommendations, at the first sign of viral symptoms (fever, cough, shortness of breath upon exertion, fatigue, body aches, or diarrhea, which early evidence suggests may also be a symptom of COVID-19), we continue to support the judicial use of black elderberry as a component of our complete protocol, along with other supplements, designed to keep the immune system strong and balanced. We acknowledge the concern of cytokine overstimulation exists; however, we feel that, based on elderberry’s antiviral effects and a long history of use within the practice of integrative medicine, the benefits of use outweigh the currently understood risks." Here is a link to his full article.

As always, check with your physician if you have any concerns.

#5 Cod Liver Oil

This is a great source of natural Vitamin A & D and fatty acids. I personally do not like to take the vitamin A listed below every day and feel more comfortable with cod liver oil as a preventative. The adults in our family take about 1 tsp a day and my 6 year old gets 1/2 tsp in her elderberry shot every morning.

This is the brand that I trust.

#6 Vitamin A

If we wake up feeling under the weather we take around 50,000 IU of Optimal Vitamin A Drops from this brand. They go out of stock easily so we always make sure to have a couple of bottles on hand and we always travel with it. There are some holistic doctors that recommend upwards of 400,000 IU per day for two days to abort the viral infection. We have not experimented with anything that high but if we were to be hit with the measles or something extremely serious I wouldn't hesitate to take that amount to strengthen our cell membranes. There is a lot of fear surrounding vitamin A and liver toxicity, but that only happens if you take high amounts for a long time. I feel comfortable with my family taking 50,000 IU - 100,000 IU of vitamin A once a day for three days. Always trust your gut and ask your doctor.

#7 The Gut

So much of our immune strength can be reflected back to our gut health. There is a lot I could say here, and I am sure there is a potential future blog post in me regarding this but for now I will stick to the basics of what we do to ensure our guts are thriving.

Hydrochloric acid (HCL) helps your body to digest and absorb nutrients from food. It also eliminates bacteria and viruses in the stomach, which is kind of a big deal. Many of us are chronically low, especially the very young and the elderly...see a correlation there with the two populations that seem to get hit the hardest with illness? There are some great HCL supplements that you can take with meals to build it up but I don't over-rely on this method because I don't want our bodies to get reliant on the supplement and stop making HCL naturally. We do have the pills on hand if needed and we travel with them. This is my favorite digestive enzyme that has HCL in it, we take it with meals when traveling and a few times a week. 

Fermented Foods also help to build up the good bacteria in our stomach that help fight off the bad bugs. We don't love sauerkraut so we do fermented pickles, kombucha, apple cider vinegar with "the mother" via our Fire Cider, etc... I relied on this method when my daughter had reflux as an infant. I did not feel comfortable giving her prescription antacids so I gave her fermented sauerkraut juice in tiny doses via a needleless syringe and it 100% healed her acid reflux within two weeks. No more back arches and horrible screaming episodes at night so we got a LOT more rest because of something as simple as fermented juice. If you don't love fermented foods be sure to take a high quality probiotic.

Herbal digestive bitters are another way to build up the stomach acid if taken right before meals. This brand has some great options.

#8 Nasal Irrigation

When we have been out and about we do a couple of squirts of this product in our noses and this one for my little one that is specifically formulated for kids. It has grapefruit seed extract in it that helps to fight infections and viruses (I could do a whole post on grapefruit seed extract and it's amazing benefits). Stay tuned. I like to purchase the three pack becuase it's cheaper and I keep one in my purse, one at home and one in my travel bag. 

#9 Hybrid CR

This is another product we keep on hand at all times. I personally know the pharmacist that created this herbal blend and trust his quality and expertise. Per their website, in regards to one of the ingredients in the blend, Andrographis, "This potent and effective herb activates your immune system and tells your body to start building more defensive immune cells.* Andrographis helps manage the severity of an immune challenge by activating a strong, speedy immune response and supporting a healthy inflammatory response. Popular in Scandinavian cultures, this herb has been proven effective in multiple clinical trials." We travel with it and if we have any signs of illness we take immediately. Only for ages 12 and older.

#10 The Obvious Stuff

Hand washing, hand washing, HAND WASHING.

Drink 1/2 your body weight of water in oz everyday. If you weigh 150 aim for 75 oz of water.

Apply "heat" to your body via exercise, sauna, hot bath, etc... Viruses hate heat, hence the body fighting bugs off with fever.

And there you have it! A peek into what my family does to try and stay immune strong.

*The content of this post and website is for informational purposes only and does not constitute as medical advice. Always seek the advice of a physician with any questions you may have regarding a medical condition. None of the above supplements have been approved by the FDA and are not intended to diagnose, cure, treat or prevent disease.

Many of us are struggling with sore throats these days.

Whether it's from allergies, a cold, or something worse. Either way, sore throats are the WORST especially when trying to sleep at night. Sore throats seem to intensify x1000 when sleeping and my below remedies have been tried and true for keeping sore throats soothed.

Sore Throat Tea:

• Carefully pour boiling water in a cup and add 1 teaspoon of dried thyme or 3 tsp fresh thyme

• Cover and leave to infuse for 10 minutes

• Strain and add honey to taste once the tea has cooled somewhat to boost the nutritional content and flavor of thyme tea. We prefer to use this manuka honey in sore throat tea.

• Drink 2-3 times a day to boost your immunity, help aid a cough, or get rid of that pesky cold faster.

• Optional add in's: Splash of our elderberry & honey tonic (you will get a dose of 12 herbs and roots with this added in)​, fresh or dried sage leaves, squeeze of lemon, cloves for their numbing effect.

• Side Note- I am not saying this is the most delicious tasting tea that you will ever have but whatever it takes to feel better? Am I right?

Simple Sore Throat Gargle:

• Carefully pour boiling water in a cup add the following ingredients and let steep for 10 minutes, covered:

• 1 tsp dried thyme or 3 tsp fresh

• 1 clove garlic smashed

• 1-2 cloves for their numbing effect

• Once the above has infused and is no longer piping hot, add a splash of apple cider vinegar and 1/2-1 tsp of Himalayan or Celtic sea salt.

• Gargle this as often as you can. If you swallow it, it won't hurt you but it won't taste great either. Make sure to rinse your mouth out with water afterwards as you don't want vinegar coating your teeth for too long.

Why Thyme?

The antimicrobial and antispasmodic properties of thyme, offer us a great natural choice for respiratory issues and sore throats.

Thyme is also a robust antibacterial plant that can help treat respiratory infections in humans. Research has shown that thyme contains compounds that may help treat cold and flu infections naturally. (1)

Research has also shown that thyme essential oil is effective against multi drug-resistant bacteria. (2) It was found that thyme helped kill off infections in the airways, mouth, and stomach. (3)

We have never had strep throat in our home (knock on wood), but if we did I would automatically turn to thyme gargle and tea as a first step.

Final Simple Sore Throat Tip:

When you can't sleep due to a sore throat believe me when I say you need to ditch that Chloraseptic Sore Throat Spray. I grew up taking it too, but let's be real...it only helps for like 1 min to coat your throat, plus the FDA warns about the risks of throat numbing spray. They report that, "Methemoglobinemia impairs the ability of red blood cells to transport oxygen. As a result, patients can suffer from signs of oxygen deprivation such as headaches. If the condition is undetected and untreated, life-threatening cyanosis can develop. Patients with a history of breathing disorders including asthma and emphysema, smokers and patients with heart disease may be particularly at risk when treated with the benzocaine sprays." No big deal right? Yikes.

What do we do instead?

Manuka honey for the WIN. Our favorite brand is Bees and Trees manuka honey because they are one of the only brands that have been tested for bioactivity. We use their manuka honey in our skin salve and majorly believe in the healing benefits. So if we end up with an annoying sore throat we keep a small bowl of manuka next to the bed. If we wake up in pain we take a small spoonful and let it slowly coat our throat and try not to swallow too much. I promise this will put you back to sleep faster than any chemical spray ever will.

XOXO

Stay well friends

*as always, this article does not constitute as medical advice and is not intended to diagnose, cure, treat or prevent disease. Please check with your doctor if you have any concerning symptoms.