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.

When I first got diagnosed with Lyme disease two years ago, I was both thankful for answers that were long overdue but simultaneously overwhelmed. Since my tick bite occurred when I was 18 and it went undiagnosed for 16 years (that was fun) it was too late to treat with antibiotics so the supplement list I was about to undertake was LONG. I plan to write a separate post about my lyme disease journey soon, but it's a long story to tell and I am still gathering my thoughts on how to present the content.

Some of my main symptoms were extreme fatigue, crippling headaches, brain fog so bad at times I couldn't even drive. It was easy for my doctors to blame ALL of my symptoms on the lyme, but when my fatigue and headaches wouldn't let up even after month's of treating lyme I started being my own patient advocate and digging deeper. I started demanding specific lab work be done to check my thyroid levels, hormones (more to come on those later) and vitamin d levels. One thing I have learned is you HAVE to be your own advocate and speak up for what you need and if you are too sick and tired to do that then please hire someone to help you that works more in the holistic realm. I discovered that my vitamin d levels were TANKED and no doctor had bothered to mention it. Thanks guys.

Vitamin D- The Sunshine Vitamin

We all know we should unplug and get outside more often, but most of us don't realize how healing it can actually be to get some sunshine. By exposing our skin to the sun's ultraviolet B rays we get a boost of vitamin D. The amount of vitamin D received will depend on the time of day, where you live on the globe and the color of your skin. For example, a fair skinned individual might only need 10-15 mins but a darker skinned individual may need much longer. You do NOT need to tan or burn to receive vitamin D. You obtain the most vitamin D when you expose a large area such as your back, vs. your face/arms. Even though I walk for 30 mins to an hour almost every single day, it still wasn't enough for me to get the vitamin D I needed (probably because I wasn't walking shirtless). And let me tell you, I was bone crushingly tired almost all day everyday. My vitamin d numbers were in the 30's and from my research one feels their best if it is over 70 and my body definitely confirms that. So I started supplementing with this vitamin d. Because my numbers were so low I started out taking (and still do) 10 IU a day, most people will only need 5 IU. I am going to experiment backing off to 5 IU and recheck my levels in a few months...stay tuned. I have tried getting off vitamin D, just because it's annoying to remember to take it all the time, but every time I get off my numbers tank and I feel awful. That's why I am a lifer when it comes to vitamin D.

One thing I lOVE about taking my health in my hands and being my own advocate is seeing documented results. Before supplementing, my numbers were extremely low but after three months of taking 10,000 IU a day (which is only two pills of the brand I take) my numbers and energy are WAY better. Obviously, I am not a doctor so work with a really good holistic/functional doctor that will help you figure out your dosage and rule out other reasons for fatigue such as adrenal fatigue, hormones, thyroid issues, etc.. Most traditional doctors will prescribe vitamin D2 but in my research, vitamin D3 which is over the counter is much more effective. This article explains why. It's also important for me to have a vitamin that is not packed with fillers which is why I like the above brand since I take this supplement everyday. I also require my vitamin D3 to have K2 added as well, here's the really important reason why. My 2.5 year old takes this liquid vitamin D3 with K2- I give her a couple drops a day in her elderberry shot and I take this one, which has proven to raise my vitamin d levels so it's the only one I take now.

My actual test results- three months apart:

Some (but not all) symptoms of low vitamin D are summed up well in this article. Headaches, dental issues and fatigue were my main symptoms, but others can have a wide range of issues as highlighted below. It's worth a quick blood test to see where your numbers fall.

photo cred: womenfitness.net

The second supplement I will take for life...

Magnesium has been dubbed the "master mineral" for so many valid reasons. Magnesium is involved in over 300 biochemical functions in the body such as regulating heartbeat rhythms and neurotransmitter functioning- making this one of the most crucial minerals for optimal health. Vitamin D and magnesium work together as well. All of the enzymes that metabolize vitamin D appear to require magnesium, which acts as a co-factor in the enzymatic reactions in the liver and kidneys. You can be taking sufficient vitamin D but if you are magnesium deficient you may not be able to increase your blood levels.

A lack of magnesium in the body can effect us negatively in many ways: heart issues, anxiety, depression, insomnia, RLS and more. According to the The US National Academy of Science’s Food & Nutrition Board, 75% of Americans may be deficient in magnesium, and "the average American 14 or older is magnesium deficient." I began my magnesium journey when I started having some heart palpitations and sleep issues. At the time I was using magnesium gel, which works, but it stings and is sticky. So I created my magnesium body butter, I made it super strong so I wouldn't have to use much and it would last a long time...bonus- it doesn't sting (unless applied directly to an open wound). I apply a fingertip amount to the soles of my feet at bedtime and the result has been deeper and more restful sleep. My heart palpitations are almost non existent these days. I apply a tiny dab to the bottom of my 2.5 year olds feet a few times a week for overall health.

There are magnesium pills you can take- but honestly trying to decide which one (oxide, chloride, sulfate, taurate, glycinate) to take was a little overwhelming and a whole lot of contradicting information exists out there on ye old google. I personally believe that trans-dermal (applied to skin) offers the best absorption rate and your body knows what to do with it. Our bodies were created to heal and our skin is our largest organ absorbing everything we slather on it within 60 seconds. Impressive.

There are also some foods you can eat to supply you with some magnesium (my fave being dark chocolate), but you will most likely still need to supplement in some form. According to the National Institute of Health's Office of Dietary Supplements, healthy adult men should generally consume 400 to 420 milligrams (mg) of magnesium daily. To give some perspective to those numbers: ¼ cup almonds is around 100mg magnesium, a medium banana contains around 33mg magnesium and 1/2 cup broccoli contains around 51mg magnesium.

So....now ya know which two supplements will always be on my bedside nightstand. Of course, there are many other supplements I take on a daily basis but they may not be for life, or I may rotate them and that is why I will chat about them in a separate post. Even my beloved elderberry & honey tonic which has brought much healing to me on my journey, I rotate and don't take it daily in the summer months (Sep-April-ish we take it every single day).

Cheers to greater sleep, improved energy/mood and overall health!

Haley