Health Blog
Health Blog
Ferment and pickle vegetables at home - Simple recipes
In the past, fermentation was a natural preservation process that made food last longer. Additionally, it gave us a healthier gut thanks to the beneficial probiotic bacteria found in fermented foods. You can ferment both vegetables and drinks. In this article, I share my three favorite recipes, and if you want more recipes and guides for fermentation, you can read more on my blog Morotsliv.se. It’s incredibly easy to ferment and pickle vegetables in glass jars. Especially the jars from Weck. They are made of soda-lime glass that can be both dishwasher safe and freezer safe. Weck preserving jars have a wide opening, making them easy to fill, empty, and clean. The glass lid and natural rubber seal make it easy to check the seal after preserving. Preserving is easier than you think, it’s fun, satisfying, and you save money by doing it yourself. Make sure hands, tools, and jars are well cleaned before you start. Here are my three favorite recipes: Fermented Sauerkraut Quick-pickled carrots Pickled Onion Fermented sauerkraut The easiest thing you can ferment is white cabbage, which naturally contains starter culture and is hard to fail with. Once you’ve learned the process, you can try adding carrot, red cabbage, lingonberries, cauliflower, spices like fennel, and so on. The more batches you make, the more you can vary the ingredients as you get comfortable with the process. Ingredients 1 white cabbage head 1 tbsp sea salt without additives You need 1 Weck Jar preserving jar 850 ml Cutting board Knife Instructions Remove the outer leaves if needed. A cabbage head usually does not need to be rinsed. Cut and shred the head. Remove the hard "core" and grate it finely. The core is rich in minerals and provides a more stable fermentation. Mix the white cabbage with a little salt at a time (about one tablespoon per cabbage head). Knead and press it until a lot of liquid has formed and the cabbage has softened. Fill a glass jar with the cabbage and liquid, pressing the cabbage down firmly with your fist so that the liquid covers the cabbage. Tighten the jar lid so that no air can enter, which would spoil the fermentation. Let the glass jar stand at room temperature for 3 days and then in a cool place at about 15-18°C for 3 weeks. Let it stand for another month in the fridge, then you can divide the sauerkraut into smaller jars if you want. The cabbage keeps for about 1.5 years if you keep it sealed in the original jar. If you open the jar and divide the finished sauerkraut into smaller jars, it keeps for about 4 months instead. If you want, you can flavor the sauerkraut with caraway, juniper berries, lingonberries, onion, red cabbage, carrot, or apple, but it’s just as good without. Tip! Always trust your sense of smell if anything in the process deviates from the plan. Quick-pickled carrots Ingredients 4-5 large carrots 1 tbsp sea salt without additives 1 liter water You need 1 Weck Jar preserving jar 850 ml Grater Saucepan Cutting board 1-liter measure Instructions Boil 1 liter of water and dissolve 1 tablespoon of salt in the water. Let cool to room temperature (max 35 degrees) Peel and coarsely grate the carrots. Pack/press the carrots into the glass jar. Pour the saltwater so the carrots are covered. Press down the carrots and tap the jar to remove any air bubbles. Tighten the lid so no air can get in. Let the jar stand at room temperature for 3 days. Smell the carrots. They should smell tangy and fresh. Place the carrots in the fridge for a couple of days. Taste the carrots. They should have a tangy flavor reminiscent of sauerkraut. The fermented carrots keep in the fridge for several months. Pickled red onion This is so delicious and a recipe with less sugar than traditional ones. You can also replace the sugar with xylitol or another natural sweetener, or skip it entirely. Ingredients 3-4 red onions 1 dl vinegar spirit 1 dl organic sugar 3 dl lukewarm water You need 1 Weck Jar preserving jar 850 ml Food processor or knife Cutting board Measure 0.5 liters Saucepan Instructions Peel the red onion. Slice the red onion thinly with a knife or in a food processor. Put it in a well-cleaned preserving jar. Mix vinegar, sugar, and lukewarm water. Stir until all the sugar has dissolved. Pour the brine over the onions. Place in the fridge until the next day. The onion tastes best within a week, but it keeps for up to a month in the fridge. Are you an expert in pickling or fermenting and have great tips and tricks for the rest of us? Feel free to share in a comment or ask a question!
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Guide: Choosing the Right Aleppo Soap for Hair & Scalp
Aleppo soap, also known as laurel soap, is a fine, natural soap made from olive oil as a base with added laurel berry oil in varying percentages. It is a handmade soap completely free from surfactants, sulfates, and fragrances. The soap does not dry out skin or hair and has a lovely, natural soapy scent, which varies slightly depending on the percentage of laurel berry oil. The laurel berry oil comes from the fruits of the laurel tree, which mainly grows in Syria and around the Mediterranean. Laurel oil is known for its healing properties, making this soap a natural choice for many. Aleppo soap has been made the same way since 0 BC. Olive oil is mixed with lye in a large vessel over several days. During this process, the olive oil saponifies into a thick liquid soap mass, and laurel berry oil is added. The soap mass is then poured into large molds and allowed to harden for about a day before being cut into pieces. The soaps are then stacked in large, beautiful towers for 6-12 months, during which the soap matures and develops its nourishing and antiseptic properties. 7 benefits of washing your hair with a solid Aleppo soap Environmentally friendly. Healthy without unnecessary additives like surfactants, sulfates, and fragrances. Budget-friendly. Long-lasting. Helps with problematic issues like itchy and flaky scalps, often also eczema. Suitable for the whole family, including children and pregnant women. Perfect for frequent travelers (no heavy bottles to carry). How to wash your hair with Aleppo soap Massage the soap into your scalp and let it work during the massage for a few minutes. Then rinse thoroughly with warm water. You can wash a second time if needed; this usually makes the hair feel even softer. You might need conditioner afterward, but many say they don’t. It’s also fine to rinse with apple cider vinegar diluted in water for extra shine and softness. You can wash your hair every 2-3 days for 2-3 weeks as a treatment, or you might get attached to the shampoo soap and switch to it permanently. Review: Aleppo soap for itchy scalp, eczema, and dandruff ”My scalp really benefited from this amazing soap. After the first wash, the itching stopped. It did sting a little during washing, but after rinsing, it felt soothing. In a very short time, the eczema dried up and I was also free from dandruff. During this time, my hair was a bit unruly, but my scalp healed. After about three weeks, I went back to washing my hair as usual with an organic shampoo, and the eczema has not returned. I can’t express how wonderful it is to finally be free from all the itching after so many years.” 5 problems Aleppo soap is recommended for Anyone with itchy and flaky scalp. Those with oily or curly hair who want to try the “No Poo” no-shampoo method. Often very good for skin with eczema, psoriasis, and skin allergies. The soap can help with hair loss. The soap can help with acne. Which percentage of laurel berry oil should I choose? Aleppo soap is available with 8, 12, 16, 20, 24, 30, and 40% laurel berry oil. The most common starting points are 12% or 20%, then moving upwards. This is because soaps with lower laurel berry oil content (8% to 20%) suit everyone with normal skin and scalp. Good for hand washing, hair washing, and body washing for both men and women. If you have very thin and sensitive skin, a low laurel berry oil content of 8 or 12% is recommended. A higher laurel berry oil content, 20-40%, is good if you have drier skin and scalp in winter. Soaps with higher laurel content, 20% to 32%, are perfect as shaving soaps for both men and women. A higher laurel berry oil content is also preferable for itchy scalps. The highest laurel berry oil content, 32% to 40%, is often very popular for problematic scalps with psoriasis or eczema, but we recommend starting with a soap with a lower percentage and then moving up. Do you use Aleppo soap and have good tips or questions for us? Write a comment and we will respond!
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9 smart ways to use neem for skin and hair
Due to neem’s many healing and protective qualities, the neem tree is called the “friend and protector” and the “miracle tree” throughout India. In India, neem is considered the “village pharmacy” and is said to be a “universal remedy” with strong antibacterial and antiviral properties. The magical leaves of the neem tree Because neem contains more than 100 bioactive ingredients, it has long been used in Ayurvedic medicine. Neem is an evergreen remarkably tolerant to both heat and drought. It can grow up to twenty meters in three years, is termite-resistant, and is often used in reforestation. The leaves’ bitter taste comes from a range of complex compounds. Ayurvedic texts describe neem tree leaves as having an almost magical effect on skin and hair. The neem tree’s leaves are known to help with eczema, acne, and small wounds. One traditional method involves mashing the leaves into a paste that is applied directly to wounds or skin rashes. Neem also helps heal gums, prevent cavities, and is a welcome ingredient in natural toothpaste. Traditionally, people would break off a twig from the tree and chew on it. Note: Neem oil is thick and can solidify at temperatures below 20 degrees Celsius. To make it more liquid, gently warm it in a water bath. Note: Neem oil should not be used on small children, by pregnant women, or while breastfeeding. 3 ways to use neem powder Having Neem powder at home can help with scalp itchiness, dandruff, acne, and eczema. 1. Hair Mask Add a little water to the powder in a bowl to make a “paste.” Massage the paste into the scalp and leave it on for 5-20 minutes. Rinse thoroughly with water. Note that neem has a strong scent but it does not transfer to your hair. Then use a natural shampoo/shampoo soap/conditioner or just rinse with apple cider vinegar. Do what suits you best. NOTE! Make sure not to get it in your mouth or eyes; it’s not harmful since Neem can be eaten, but it tastes really bad. 2. Face Mask Neem is very effective against acne, impurities, and oily skin. Take 1-2 teaspoons of Neem powder and add a little water to make a smooth batter. Use it as is or mix with some rhassoul clay, honey, or plain yogurt to form a smooth paste. Neem doesn’t smell particularly nice, but the scent does not linger in either hair or on the skin. Avoid getting it in your mouth as it is extremely bitter and tastes very unpleasant. You can also do a body pack for skin problems like eczema and fungal infections. 3. Body Scrub Add Neem powder to your salt body scrub for skin issues such as eczema. 6 ways to use neem oil Neem oil is extracted from the crushed seeds. Just like the leaves, neem oil is used to treat skin and hair problems. The oil is especially helpful against dandruff, itching, and head lice. Neem seed oil has a very beneficial effect on several types of skin problems and is used, among other things, for treating psoriasis, eczema, dry skin, and itching. 4. Against dandruff Neem oil’s properties soothe and help the scalp achieve better balance. Mix a few drops of neem oil into your shampoo or conditioner. Massage in and leave for a few minutes before rinsing out. Repeat regularly until the problem disappears. There are also many ready-made shampoos and conditioners containing neem oil. For example, Pure Burdock & Neem Healthy Scalp Conditioner and Pure Burdock & Neem Healthy Scalp Shampoo. 5. Nail and foot fungus Fungal infections on feet and nails can be stubborn. Neem oil’s antifungal properties can be helpful. Make a foot bath. Drop 5-10 drops into warm water and stir, sit for a while and relax. For deeper foot care, you can make an oil blend to rub on the feet afterward. Mix 70 ml thistle oil and 30 ml neem oil, add 10 drops of tea tree oil and blend in a bottle. Apply to the feet daily and let the mixture absorb into the skin. Store the mixture in a dark, cool place. 6. Minor wounds and mild skin irritations Mix neem oil with a more fluid vegetable oil such as thistle oil, melon oil, or camellia oil. Add about one tenth neem oil to the mixture. Then apply the mixture over the area. If you want to mask the scent of neem oil and tolerate essential oils, you can add a couple of drops of any fragrance (2 drops/10 ml mixture). 7. Insect oil Neem oil is not only good for the skin, insects also dislike the scent. That’s why you can use neem to keep insects away. Mix coconut oil with about one tenth neem oil. Apply to exposed areas of the body. We humans usually don’t like the smell of neem either, so you can mix in essential oils to mask the scent. Add a couple of drops of essential oil (2 drops/10 ml mixture). Insects also dislike lemongrass or lavender, so you can advantageously use them for extra protection. 8. Head lice Take two parts organic vegetable oil and one part neem oil, and feel free to add a few drops of tea tree and lavender essential oil. Make sure to oil your hair all the way to the tips. Be extra thorough at the nape and behind the ears. Leave in for at least 8 hours or overnight. Rinse out with an organic shampoo, preferably one with oils from lavender, tea tree, or rosemary that kills lice. Then use conditioner to dissolve the greasy oil. Then comb your hair thoroughly with a lice comb to remove dead lice and eggs. Repeat the entire process after one week. Comb your hair daily for 14 days with a lice comb and wash all bedding. 9. Pesticide As a natural pesticide, neem oil can be used to prevent pests on plants both indoors and outdoors. Mix 1 tsp neem oil with ½ tsp soap in 1 liter of water. Pour into a spray bottle and spray on your plants. Besides the leaves and stem, you can also spray the soil and around the stem. You can also apply neem oil directly to the leaves. Be careful if you have ladybugs in your garden because neem can harm them too. Use neem as a dietary supplement According to Ayurveda, neem purifies the blood and body of toxins when taken orally. The taste of the leaves is very bitter and astringent, so we recommend neem in capsule form. In India, fresh neem leaves are still scattered around the bed when someone is sick and has a fever, and a bunch of leaves is hung on the front door. The air is filtered through neem leaves which helps disinfect the room and prevent the spread of illness. Here you can find neem in all its forms Neem powder Neem prose oil Neem aeet mask Neem shonditioner Neem hair cbox Neem conditioner Neem toothpaste Neem for internal use Have you found neem helpful? Share in a comment so we can all learn from you!
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18 antioxidants that protect the body against free radicals
Antioxidants are substances that counteract oxidation. A simple example of how this works is seen by cutting an apple and leaving it out for a few hours. The brown color that forms on the flesh when exposed to air is called oxidation. However, if you brush a little lemon juice on the apple’s surface right after cutting it, it takes significantly longer before it starts to turn brown. That’s because lemon is rich in antioxidants that counteract oxidation. Why are antioxidants so important? The process above is not unlike what happens inside our bodies. If we have plenty of antioxidants, our cells can protect themselves against oxidation and continue to perform their functions. Without antioxidants, we simply “rust” a little faster, and our cells find it harder to maintain their balance and vitality. When a person has an infection or inflammation, many free radicals are produced. Besides contributing to various diseases, free radicals are also believed to accelerate natural aging. Our immune system uses these radicals to attack, so they should be there but a balance is needed between the radicals and antioxidants. Equally important is trying to avoid factors that accelerate oxidation in the body, such as white sugar, smoking, excessive stress, excessive exercise, bad fats, and so on. How do we get antioxidants? Our biggest source of antioxidants comes from the diet in the form of fruits, berries, vegetables, herbs, spices, and powders. Yes, everything colorful! We always recommend everyone live a lifestyle that includes a “rainbow variety” of colorful vegetables and fruits with beautiful green, purple, blue, red, orange, and yellow shades on the plate every day. A broad spectrum of antioxidants All antioxidants have different functions in the body and work best in synergy with each other. That’s why you can’t just think, “I take vitamin C” or “I eat raw cacao, so I get all the antioxidants I need.” The body doesn’t work that way; we need a wide range of antioxidants for different purposes. So think variety and colors! Here is a list of eighteen different antioxidants so you can choose the ones that suit you best. Antioxidant vitamins & minerals Besides brightly colored raw materials, some vitamins and a mineral also function as antioxidants. Exciting! 1. Vitamin E A fat-soluble antioxidant that stops the production of cell-damaging oxidative stress in the body. Vitamin E is found in many colorful fruits and vegetables, vegetable oils, nuts, and seeds. 2. Vitamin C One of the most potent antioxidants available that helps balance our immune system and neutralize free radical molecules. Since it is water-soluble, it is not stored in the body. You need to continuously replenish it by eating vitamin C-rich foods or taking supplements. It is found in most fruits and vegetables. Vitamins C and E work together to provide extra antioxidant defense to keep you healthy. 3. Selenium A mineral and an antioxidant that plays an important role in immune system function and DNA synthesis. Selenium supports immunity because it is needed for the immune system to function properly; it is also an important nutrient to help prevent the development of viruses. Selenium also supports thyroid health. In terms of food, Brazil nuts are by far the best source of this important antioxidant. 4. Zinc Not an antioxidant but has antioxidant properties, meaning it helps protect the body's cells from damage caused by free radicals. Zinc and vitamin C work well together. Antioxidants with phytonutrients The Greek word "phyto" means plant, and "nutrients" refers to substances that enable life. These are substances naturally found in fruit, berries, and vegetables – the pigments that give them their beautiful colors and serve as the plants' own immune system. They protect plants from radiation, pollution, viruses, bacteria, and fungi. In the human body, these phytonutrients act as antioxidants, reducing inflammation processes, activating the immune system, and strengthening the body's natural detoxification system. So we want a lot of it, and we get it by eating plenty of vegetables, fruit, berries, and sprouts. 5. Beta-carotene A well-known and important antioxidant that, among other things, supports eye health. Carrots, pumpkin, sweet potatoes, and dark green leafy vegetables like spinach are rich in the antioxidant beta-carotene, which our bodies convert into vitamin A. 6. Carotenoids Yellow, orange, and red pigments in fruits and vegetables such as bell peppers, carrots, sweet potatoes, and oranges. Remember that green leafy vegetables are also rich in carotenoids, but the yellowish color is hidden by the green chlorophyll, as in spinach, broccoli, cruciferous vegetables, and freshwater algae. 7. Astaxanthin An effective antioxidant belonging to the carotenoid group, found among other places in algae. Many have become aware of this antioxidant, especially as it seems to have positive effects on inflammation and cardiovascular diseases. 8. Lycopene Another well-known carotenoid containing red plant pigments found in tomatoes and watermelon, but also in grapefruit and papaya. Heating tomatoes, such as in tomato sauce, has been shown to increase lycopene, which is good for the prostate. 9. Resveratrol A powerful polyphenol with many health benefits. It protects against heart disease, can lower cholesterol, and supports healthy blood sugar or insulin levels. Resveratrol tends to concentrate mostly in the skins and seeds of grapes and berries. It naturally occurs in the skin of red grapes, blueberries, cranberries, and lingonberries. 10. Quercetin A plant pigment and a flavonoid naturally found in fruits, vegetables, and plants. It is now also a popular dietary supplement. Quercetin has been used for decades to support the immune system and respiratory organs. Quercetin has been linked to improved exercise performance, reduced inflammation, and regulation of blood pressure. 11. Anthocyanin A member of the flavonoid group. The best sources of anthocyanins are berries with blue, purple, and dark red plant pigments such as blackberries, blueberries, cranberries, raspberries, cherries, strawberries, grapes, and blackcurrants. Acai is also a source of anthocyanins. There are studies suggesting that anthocyanins can help prevent cardiovascular diseases. It is possible that they counteract unnecessary aging in the skin and other parts of the body and protect the nervous system. 12. Curcumin A very powerful anti-inflammatory substance that most people today know is found in the orange, wonderful turmeric. Turmeric can help manage chronic diseases such as inflammatory bowel disease. 13. Catechin A type of flavonoid called EGCG (epigallocatechin gallate) is a well-known antioxidant in green tea that protects molecules and cells from free radicals. They give the tea its mild astringency. Matcha tea contains a lot of catechins. 14. Sulfides Sulfides (sulfur) are found in white plant pigments such as in onion, cauliflower, and garlic. 15. Sulforaphane A sulfur-rich compound found in cruciferous vegetables like broccoli sprouts, broccoli, Brussels sprouts, cabbage, cauliflower, and kale. It has been shown to provide powerful health benefits. Sulforaphane is said to have a unique ability to promote cells’ antioxidant capacity and defense system against harmful substances and pathogens, helping to protect DNA. Super antioxidants 16. Coenzyme Q10 An antioxidant that our body produces naturally, important for cell growth and repair. It is a fat-soluble vitamin-like substance. Levels naturally decrease as we age, and it has become a popular supplement for both heart health and energy production because it plays an important role in generating energy in the cell’s power plants (mitochondria). 17. BioPQQ Pyrroloquinoline quinone disodium salt (PQQ) is a compound naturally found in soil and certain plant-based foods and is believed to help form new mitochondrial cells. It also has antioxidant properties and is said to counteract inflammation. PQQ and CoQ10 are often combined in supplements to boost energy levels. 18. Chaga A mushroom worthy of mention when talking about antioxidants. It actually has one of the highest ORAC values of all foods. ORAC stands for “oxygen radical absorbance capacity.” The higher the ORAC value, the better a food’s ability to protect the body from free radicals. This means that chaga mushroom is one of the best sources of antioxidants, with an ORAC value of 146,700. Chaga has been used as traditional medicine in Northern European countries and Russia for hundreds of years. In animal studies, this mushroom has helped strengthen the immune system by increasing the production of certain immune cells, including interleukin 6 (IL-6) and T-lymphocytes. These substances help regulate the immune system and ensure the body fights off all invading bacteria and viruses. Remember! Diet is always the most important. We offer supplements and nutritional powders because they are needed today with all the depleted soils and the chemicals we ingest daily, but they can never replace a nutritious, healthy diet. We therefore always recommend a healthy combination.
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11 tips for optimal use of your Omega MM900 Juicer
To give you the best experience with your juicer, for a long time and with the best possible results, we have gathered valuable information and tips for you. Contents ☝🏼 How to assemble the parts correctly🐢 Juice slowly and patiently💃 How to juice more than 0.5 liters at a time🕒 The machine's time limit🥬 How to juice celery🥶 How to juice softer ingredients🔧 Set your endcap correctly🍊 Alternate soft and hard vegetables/fruits👌🏼 Tips for drier pulp and more juice🌱 Get less fiber in your juice🪥 How to clean the machine ☝🏼 How to assemble the parts correctly It's important to assemble the machine correctly depending on what you will use it for. Please keep the instruction manual handy near the machine, follow the picture on page 5 in the manual to see how to assemble correctly. If this is not followed carefully, the hole in the press chamber can be damaged – the press roller can rub against the yellow ring, and cracks around the ring may occur 🥲 Keep in mind that the warranty does not cover misuse of the machine. In this video, you can see how to assemble an Omega MM900: 🐢 Juice slowly and patiently If it goes too fast, more heat is generated, and the press chamber must not get too hot. That's why it's good to feed the machine slowly so it can keep up, one ingredient at a time. Let most of the juice drain out before adding new ingredients. You can also use the reverse mode if you see it clumping. 💃 How to juice more than 0.5 liters at a time It's good to clean the end cap from fibers after you've juiced 0.5 liters, then you can continue. If clumps form in the press chamber, you can use the juicer’s reverse mode for a few seconds and then start again. 🕒 Machine time limit Use the machine for no more than 30 minutes at a time, then let it rest for a while before continuing. 🥬 How to juice celery Then insert the whole celery stalks into the juicer; they should not be cut into pieces. Here you can read our blog article about celery juice🌱 🥶 How to juice softer ingredients Take them out of the fridge just before juicing so they are crisp. Another factor affecting juice extraction is the quality of the raw material, which can vary throughout the year in different countries. The freshness and crispness of your fruits and vegetables will also affect the efficiency of your juicer. 👌🏼 Here is a video on how to juice soft vegetables and fruits: 🔧 How to adjust your end cap The celery end cap (the outermost part of the press chamber) is used only for celery. The standard end cap is used for other soft fruits and vegetables, such as cucumber, tomato, and citrus fruits. You can also press wild herbs, wheatgrass, barley grass, lettuce leaves, kale, spinach, and other chlorophyll-rich plants with this cap. Start by turning the end cap counterclockwise to “Max.” This increases resistance for the fibers to exit and yields the most juice. However, this can cause the press chamber to heat up, so be careful and don’t run at max speed unless necessary. If the press chamber gets too hot, the end cap can become deformed. Therefore, slowly turn down the adjustable end cap if you start to notice fibers gathering and causing a blockage in the press chamber. When the fibers start coming out again, you can adjust the end cap back to the max setting and resume juicing. We recommend juicing at max speed for a short time, then reducing to half speed for a while. Repeat this throughout the juicing session for the best results. The following video shows how to use the endcap on the MM900: 🍊 Alternate between soft and firm vegetables and fruits If you juice anything other than celery (with the standard end cap), then feed in some parts of the softer vegetable/fruit (e.g., orange) and then some of the firmer vegetable/fruit (e.g., carrot). Then continue to alternate back and forth. Always finish with your solid product. 👌🏼 Tips for drier pulp and more juice Our experience is that you can extract more juice than you think with a little finesse. There are two methods worth trying if you want to get as much juice as possible: Turn on the reverse briefly at the end when juicing, then run forward again. This gives the last fibers a chance to be pressed properly and come out of the press housing. Feed some of the fiber that has already come out back in so it passes through a second time. This way, the very last juice is pressed out. 🌱 How to get less fiber in your juice Even here, it’s difficult to achieve a perfect result with juice completely free of fiber. But there are two tips that help: Juice slowly and don’t feed more fruit or vegetables if the juicer is already processing a large mass. Instead, gently feed in one piece at a time to reduce fiber running out with the juice. Empty the press housing of fiber when you see it starting to fill up or after juicing 0.5 liters. This way, you avoid fiber getting into the juice outlet. 🪥 Machine cleaning It’s easy to clean your MM900. It has only a few parts to disassemble and clean. You can also wash them in the upper rack of the dishwasher. But to prevent dirt from sticking, we recommend washing the parts immediately after use. Wash them with warm water, liquid dish soap, and the included cleaning brush. Over time, mineral deposits can form on the press housing. To fix this, soak them in a mixture of water and vinegar or acetic acid at least once a week for about 2-4 hours (or overnight). Here is a video on how to deep clean your juicer: We hope this information is helpful to you and that you will enjoy your new Omega juicer. Write a comment or contact us at hej@glimja.se if you have any questions, and we will respond as soon as we can!
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12 tips for better results with the Omega MM1500 Juicer
To give you the best experience with your juicer, for a long time and with the best possible results, we have gathered valuable information and tips for you. Contents ☝🏼 How to assemble the parts correctly🐢 Juice slowly and patiently💃 How to juice more than 0.5 liters at a time🕒 Time limit for the machine🥬 How to juice celery🥶 How to juice softer ingredients🔧 Set your end cap correctly🍊 Alternate soft and hard vegetables/fruits👌🏼 Tips for drier pulp and more juice🌱 Get less fiber in your juice🪥 How to clean the machine💥 All this you can do with your juicer ☝🏼 How to assemble the parts correctly It's important to assemble the machine correctly depending on what you will use it for. Please keep the instruction manual handy near the machine, follow the picture on page 5 in the manual to see how to assemble correctly. If this is not followed carefully, the hole in the press chamber can be damaged – the press roller can rub against the yellow ring, and cracks around the ring may occur 🥲 Keep in mind that the warranty does not cover misuse of the machine. This video shows how to disassemble an Omega MM900, which follows the same principle as the MM1500: 🐢 Juice slowly and patiently If it goes too fast, more heat is generated, and the press chamber must not get too hot. That's why it's good to feed the machine slowly so it can keep up, one ingredient at a time. Let most of the juice drain out before adding new ingredients. You can also use the reverse mode if you see it clumping. 💃 How to juice more than 0.5 liters at a time It's good to clean the end cap from fibers after you've juiced 0.5 liters, then you can continue. If clumps form in the press chamber, you can use the juicer’s reverse mode for a few seconds and then start again. 🕒 Machine time limit Use the machine for no more than 30 minutes at a time, then let it rest for a while before continuing. 🥬 How to juice celery Then insert the whole celery stalks into the juicer; they should not be cut into pieces. Read our blog article about celery juice🌱 🥶 How to juice softer ingredients Take them out of the fridge just before juicing so they are crisp. Another factor affecting juice extraction is the quality of the raw material, which can vary throughout the year in different countries. The freshness and crispness of your fruits and vegetables will also affect the efficiency of your juicer. 👌🏼 Here is a video on juicing soft vegetables and fruits; it’s for the MM900 but also applies to the MM1500: 🔧 How to adjust your end cap The celery end cap (the outermost part of the press chamber) is used only for celery. The standard end cap is used for other soft fruits and vegetables, such as cucumber, tomato, and citrus fruits. You can also press wild herbs, wheatgrass, barley grass, lettuce leaves, kale, spinach, and other chlorophyll-rich plants with this cap. Start by turning the end cap counterclockwise to “Max.” This increases resistance for the fibers to exit and yields the most juice. However, this can cause the press chamber to heat up, so be careful and don’t run at max speed unless necessary. If the press chamber gets too hot, the end cap can become deformed. Therefore, slowly turn down the adjustable end cap if you start to notice fibers gathering and causing a blockage in the press chamber. When the fibers start coming out again, you can adjust the end cap back to the max setting and resume juicing. We recommend juicing at max speed for a short time, then reducing to half speed for a while. Repeat this throughout the juicing session for the best results. The following video shows how to use the end cap for the MM900, but the same principle applies to your MM1500: 🍊 Alternate between soft and firm vegetables and fruits If you juice anything other than celery (with the standard end cap), then feed in some parts of the softer vegetable/fruit (e.g., orange) and then some of the firmer vegetable/fruit (e.g., carrot). Then continue to alternate back and forth. Always finish with your solid product. 👌🏼 Tips for drier pulp and more juice Our experience is that you can extract more juice than you think with a little finesse. There are two methods worth trying if you want to get as much juice as possible: Turn on the reverse briefly at the end when juicing, then run forward again. This gives the last fibers a chance to be pressed properly and come out of the press housing. Feed some of the fiber that has already come out back in so it passes through a second time. This way, the very last juice is pressed out. 🌱 How to get less fiber in your juice Even here, it’s difficult to achieve a perfect result with juice completely free of fiber. But there are two tips that help: Juice slowly and don’t feed more fruit or vegetables if the juicer is already processing a large mass. Instead, gently feed in one piece at a time to reduce fiber running out with the juice. Empty the press housing of fiber when you see it starting to fill up or after juicing 0.5 liters. This way, you avoid fiber getting into the juice outlet. 🪥 Machine cleaning It’s easy to clean your MM900. It has only a few parts to disassemble and clean. You can also wash them in the upper rack of the dishwasher. But to prevent dirt from sticking, we recommend washing the parts immediately after use. Wash them with warm water, liquid dish soap, and the included cleaning brush. Over time, mineral deposits can form on the press housing. To fix this, soak them in a mixture of water and vinegar or acetic acid at least once a week for about 2-4 hours (or overnight). Here is a video on how to deep clean your juicer: 💥 This is what you can do with your OMEGA MM1500 🔪 Finely chop and grind Make your own ground meat and give it a natural flavor with nutrition from garlic, scallions, red bell pepper, ginger, and various herbs and spices. 🥜 Nut butters Make your own almond butter, peanut butter, sunflower seed butter, etc. Easy and quick. 🥛 Vegan milk Use almonds, pecans, cashews, oats, hazelnuts, or another favorite to create nutritious milk. You can also make coconut milk. 🍧 Raw desserts Make completely natural, dairy-free, gluten-free, fat-free, sugar-free, and low-calorie desserts that taste like your favorite ice creams or frozen treats. 👶🏽 Baby food Make homemade baby food that is nutritious and easy to digest. 🍝 Pasta Make homemade spaghetti, linguini, or breadsticks that can be extruded in just a few minutes with the included pasta nozzles. We hope this information has been helpful to you and that you will enjoy your new Omega juicer. Write a comment or contact us at hej@glimja.se if you have any questions, and we will respond as soon as we can!
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Warming winter smoothies with superfoods & goji berry tea
Here we offer some recipes for delightful smoothies and tea to recharge your batteries this winter. These recipes are “basic themes” that you can vary according to your preferences. You can always swap out some of the superfoods or spices for those you like or have at home. Warm Super Smoothie This is a wonderful way to get extra nutrition and spices through a warming drink. Ingredients 1 tbsp chia seeds 1-2 tbsp of any superfood you like. For example, you can choose Maca, Cacao, Acai, or Schisandra. 1-2 tsp warming spices such as cinnamon, vanilla, turmeric, or cardamom. 1 organic banana or a handful of pitted dates for sweetness 2.5 dl oat or almond milk Bee pollen for garnish Instructions Put the milk, chia seeds, powder, spices, banana or dates into a blender and blend quickly. Gently warm the drink to about 40-50°C. Pour into a glass and garnish with bee pollen. Green Winter Smoothie A green smoothie with warming properties that is perfect for the winter season. Ingredients 1 cored apple 1/2 organic banana 1 small handful of kale or spinach 1 piece of fresh, peeled ginger 1 tsp dried turmeric A pinch of chili Juice from 1/2 lemon About 2 dl filtered water – use room temperature or slightly warmed water to enhance the warming effect. Optional additions: 1 tsp Baobab 1 tsp MCT oil or Coconut oil 1 tsp Spirulina 1 tsp wheatgrass powder Instructions Blend all ingredients into a smoothie. Detox Winter Smoothie A smoothie with cleansing properties that is also suitable for the winter season. Ingredients 2 dl wild or organic blueberries, frozen, fresh, or powdered. 1 ripe organic banana 2-3 pitted dates 1 stalk of organic celery, chopped Fresh coriander – as much as you like A large handful of baby spinach leaves 1 small piece of ginger Some pieces of dulse seaweed Water – add as much water as needed to achieve your desired smoothie consistency. Optional additions: 1 tsp fiber such as Prebivtalis pro1 tsp AFA algae1 tsp wheatgrass powder Instructions Blend all ingredients into a smoothie. Goji Berry Tea A tip we want to remind you of is how beneficial and tasty goji berry tea is. Ingredients Dried organic goji berries Hot water (70-100 degrees depending on preference) Instructions Rinse the goji berries in cold water (about 1/2 dl goji berries to 7 dl water). Place them in a heatproof container with a lid – for example, a teapot or a teacup – and pour in hot water. Cover with the lid and let them steep for 1 hour. Then just enjoy. Light and beneficial. We hope you enjoy the recipes and wish you a relaxed and cozy winter.
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4 recipes for nutritious winter drinks to boost the immune system
A warm herbal drink is perfect for early mornings or as a “pick-me-up” in the afternoon. Ingredients 5 dl Tulsi tea 1 dl oat or almond milk 1 capsule Ashwagandha, open the capsule and pour in. 1/2 tsp turmeric Honey for sweetening Instructions Heat the tea and milk, then blend all ingredients in a blender until you get a frothy drink. Green Queen, 2-3 servings A green drink with fruit works well as both breakfast and a snack. Ingredients 2 dl fresh spinach and/or baby kale 3 dl almond or oat milk 3 dl chopped mango, kiwi, and pineapple 2 cm peeled fresh ginger Juice of half a lemon 2 tsp green powder or 2 droppers of moringa extract Instructions Blend all ingredients in a blender until you get a smooth drink. Mint Surprise, 1 serving An invigorating green drink that works as a snack or after exercise. Ingredients 1 scoop plant-based vanilla protein 1 tsp AFA powder 1/4 avocado 1 tbsp chia seeds Juice of a whole lemon 1/2 cucumber in pieces A handful of fresh or 1 tbsp frozen mint leaves 3.5 dl oat or almond milk Instructions Blend all ingredients in a blender until you get a smooth drink. Superberry Boost, 1 serving A warm berry drink is perfect for mornings or as a snack. Ingredients 2 dl fresh or frozen berries; e.g. raspberries, blueberries, and/or blackberries 2 bananas 1 dropper tulsi extract 2 dl boiled water Instructions Blend all ingredients in a blender until you get a frothy drink.
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11 simple tips for a plastic-free Christmas
Are you celebrating a plastic-free Christmas? 🎄 We all know by now that plastic isn’t great, but is it possible to celebrate a plastic-free or plastic-reduced Christmas? Of course it’s possible! We asked you, our engaged customers, if you could share your best tips for a plastic-minimized Christmas. Here are the best tips! Jennie from ekoliv.blogg.se: Go for wooden toys for the little kids. Or why not nice wooden kitchen utensils for adults? Another nice gift to get more people on board with a plastic-free life is to give, for example, bee’s wraps or pretty fabric fruit bags. Try to buy a lot in bulk for the Christmas table and bring your own bags to the store. Wrap gifts in, for example, packing material, old bags, newspapers, or fabric. If you need tape for wrapping, you can easily reduce the amount significantly; often large pieces are used when a very small piece is enough to keep the paper in place. And last but not least, RECYCLE the plastic you can’t avoid. I log all recycling in the Bower app and earn rewards at the same time 😊 Diana: We celebrate a plastic-free Christmas by both decorating a potted plant year after year and making gifts for our loved ones. The potted plant grows continuously, so there’s more to decorate each year. It’s sustainable! And the gift-giving itself works like this: we write one name on a slip of paper for each Christmas participant, draw lots, and then each person makes a gift for a family member. It’s fun, tasty, and feels meaningful since the gift also becomes personal 🙂 This year I’m going to make granola and bake seed crackers, in the name of health, for someone who needs it 😉 Here’s a little picture of our Christmas tree from above. It really looks like a tree too: Maja: My very best tip is to really skip all unnecessary plastic bags, freezer bags, and all plastic wrap. Freeze in old milk cartons, bread bags, and other unavoidable packaging. Glass jars (if you don’t fill them to the brim) work perfectly…. and get a couple of beeswax wraps (you can actually make them yourself very easily!) Christel: I can warmly recommend Bee’s Wrap, it’s perfect for covering Christmas food in the fridge instead of plastic and is easy to use and clean! I also use plates of different sizes as matching bowls! You can also cover food with wax paper or baking paper! If you go on a picnic, pack sandwiches and other food in wax paper or why not with Bees’s wrap! Always buy loose items in paper bags where possible and sort food waste like peels in paper bags for recycling! Don’t buy Christmas gifts made of plastic; they’re usually available in other materials! Eva: I make my own food which I always store in glass jars. I reuse everything I can, both food and stuff. I make my own lingonberry or pine branch wreaths that I give away for the first Sunday of Advent. I avoid buying anything plastic. I remold my candles from leftover old candles. I take materials from the forest to decorate with since I’m a true forest lover and that’s where I feel best. I pick many of my medicinal herbs in the forest. Christmas for me is the scent of candles… (NOT palm oil), the smell of fir and pine branches and hyacinths, my amaryllis that returns every year, lots of singing and music, and helping someone who isn’t feeling well. Elina: I planned to use old paper shopping bags inside and out to wrap this year’s Christmas gifts to give them a nice vintage look. Skipping tags and plastic ribbons, instead decorating by writing rhymes or drawing nice motifs directly on the gift and adorning with beautiful wax seals 🎁🎄 Throwing away all the nice paper and ribbons has always felt like such a waste to me, both for the wallet and the environment, while I appreciate giving nicely wrapped presents, so this felt like a fun alternative with lots of possibilities. So this year we simply match the plastic-free gift with its outside.Merry Christmas ❤️ P.S. Two of the Christmas gifts I wrapped using paper bags 🤗 Elin: My best tip for a plastic-free Christmas is: It’s really mostly about doing less, buying less, and stepping back, finding the joy and essence of Christmas. A little poem to symbolize my thoughts ❤️ Avoid wrapping paper and ribbons,instead learn how to make ita nice bow from old lovewallpaper and you'll see you'll learn New tricks to improve thingsWith small steps we can climb Helping each other and encouragingBoth big and small Because Christmas holds simple beautyTake it easy and be with your loved ones Skip plastic and other junkThat's how Santa wants to come here Then he happily stops byAnd see your Christmas is plastic-free Merry Christmas Karolina: My best trick to reduce plastic and unnecessary waste is to try to buy as many Christmas gifts as possible secondhand, and to wrap them in things already at home instead of buying paper, ribbons, and tape. I usually use brown paper bags from the grocery store, cut them open and wrap the Christmas gifts so that the brown inside of the bags is on the outside of the package. Then I skip the tape and use string instead to keep the package together! This year I found nice fabric ribbons on Tradera that I use instead of the plastic ribbons often used. Since the paper in grocery bags is coarser and rougher than regular wrapping paper, I usually draw, paint, and write directly on the package instead of buying cards! Another trick is to wrap gifts in nice kitchen towels you have at home or fabric pieces you find at thrift stores instead of paper. Maria: Really large pine cones where you paint the outer scales, different colors for different cones, which you then hang in the tree with a string, instead of plastic baubles. Victoria from rawvegan.se: My best tip to reduce plastic is to eat more whole foods and make dishes from scratch with whole ingredients that you buy loose. By basing meals on fruits and vegetables, plastic is automatically reduced! The few times you use plastic bags for food – reuse them, you can actually wash them out too! By buying in bulk, it’s not only cheaper but also reduces the amount of plastic packaging from my experience! Therese: Recycle last year’s Christmas wrapping paper and fold the paper around the gifts in a way that doesn’t require tape or ribbon. If there is ribbon, it’s fabric, also from last year. Then I don’t buy any plastic toys for the kids, wood and preferably secondhand. Leftover Christmas food is stored in glass containers or beeswax wraps, buy meat from the deli with only locally sourced meat, packed in paper. Cook and bake everything from scratch 🍞🥧🥦 Thank you and Merry Christmas! A big thank you to everyone who contributed tips for a plastic-free Christmas! The more we share different methods, the more we can reduce plastic together. What is your best tip for a plastic-minimized Christmas? Feel free to share in a comment so we can all become more sustainable 😍
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5 healthy Christmas bakes that are vegan & gluten-free
Today I’m sharing my top five Christmas recipes for holiday sweets and baked goods. I aim to maximize the nutrition in everything I make, including treats. Plus, all the recipes are dairy-free, gluten-free, and vegan. Most are also raw. Since December 6th is Finland’s National Day, we’ll start the recipe collection with blue-white bounty! 1. Raw Finland Bounty Ingredients 200 g raw chocolate (or your favorite chocolate) 2.5 dl coconut cream 50 g coconut oil 5 dl shredded coconut 1 tsp vanilla powder 2 tbsp sweetener (to taste) blue spirulina Instructions Melt the coconut cream and coconut oil together in a saucepan. Blend with the dry ingredients until you can shape the mixture into a ball. Remove half and blend the rest with blue spirulina. Take some of both the white and blue filling and form into balls. Place in the freezer. Melt the chocolate in a saucepan and let it cool slightly. Take out the coconut balls and dip them in the chocolate. Put back in the freezer and repeat if you want a thicker chocolate coating. Store in a cool place. 2. Raw Peanut Chocolate Ingredients 2 dl coconut oil 2 dl cocoa powder 2 tbsp honey or agave syrup 1 tsp cinnamon 1/1 tsp salt 2 dl peanuts 2 dl raisins 2 dl goji berries peanut butter Instructions Melt the coconut oil with cocoa powder, honey, cinnamon, and salt. Put a tablespoon at the bottom of about 15 small silicone molds and place in the fridge. Stir the nuts and dried berries into the remaining chocolate mixture. Take out the molds and add a teaspoon of peanut butter on each. On top, add a tablespoon of the remaining chocolate mixture with nuts and berries over the peanut butter dollop. Return to the fridge to set. Enjoy! Store in the fridge and take out just before eating. 3. Raw Iced Chocolate with Goji Berries Ingredients 100 grams coconut oil 100 grams raw dark chocolate 1 pinch sea salt 1 pinch vanilla powder goji berries Instructions: Melt everything except the goji berries in a double boiler. Pour into molds and place in the fridge. Decorate with goji berries. Store in the fridge. 4. Christmas Balls with Licorice and Ginger Ingredients 2 dl shredded coconut 5 medjool dates 1 tbsp coconut oil 2 tsp licorice powder 2 tsp ginger 1 pinch salt Licorice powder for rolling the balls Instructions: Remove the pits from the dates. Blend all ingredients in a food processor. (Add more dates if it doesn’t come together.) Roll into small balls and roll in licorice powder. Store in the fridge. 5. Gluten-Free, Vegan Saffron Buns Ingredients 6 dl organic oat flour 3 dl organic rice flour 1 dl psyllium husk/fiber husk 1 tsp salt 1 dl coconut oil 1 g saffron 7 dl oat milk 25 g yeast 1 dl honey or agave syrup 1 tbsp coconut oil about 60 raisins or goji berries 1 tbsp honey or agave syrup 1 tbsp oat milk Instructions Mix the flours, psyllium husk, and salt in a bowl. Melt the coconut oil in a saucepan together with saffron, oat milk, and agave, and let it reach 37 degrees Celsius. Pour the liquid into a larger bowl. Crumble in the yeast and stir until dissolved. Add the flour gradually and stir until the dough is smooth. It should be a bit loose. Let rise under a cloth for half an hour. Preferably in a warm spot. The risen dough does not need kneading. Divide it into about 24-30 pieces so each piece is roughly half a deciliter. Melt a little coconut oil in a bowl and shape the saffron buns with oiled hands. (Do not add more flour even if they seem a bit sticky.) Place them on baking paper on a tray, press in the goji berries, and let rise for an hour under a cloth. Preferably in a warm spot. Preheat the oven to 200 degrees Celsius. Mix a little honey and oat milk and brush the buns just before baking. Bake for about 18 minutes until beautifully golden brown. Let cool on a rack under a cloth.
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11 simple tips on nutrition for optimal health
Here we share tips suitable for most people who want to change their diet to a healthier level. No diet fits everyone, that is something we have learned. But regardless of which diet you follow, there are certain things you can do to elevate yourself to a healthier level. What should we be careful about? 1. Limit white sugar Limit or completely remove white sugar. It’s easy to understand that soda, candy, cookies, and pastries are not good for us and provide no nutrition at all. But even things that turn into unnecessary sugar in the body like white flour, white bread, pizza, white pasta, boiled white rice, corn, conventional juice, and conventional yogurt need to be limited. This causes blood sugar to rollercoaster, which is hard on the body, regardless of age. 2. Avoid gluten Gluten should mostly be avoided. Sourdough bread made from, for example, rye is fine in moderate amounts. Organic grains like quinoa, millet, brown rice, buckwheat (an herb) are preferable. These grains are best soaked overnight before cooking; they become easier to digest and much tastier. 3. Limit dairy products Limit or remove certain dairy products from your daily diet. Choosing lactose-free is not enough; it’s better to remove dairy products entirely because casein is not good for most people. If you want dairy, goat and sheep products are usually easier for the body to handle. Cow products are harder to digest, and drinking milk is not recommended. If/when you choose dairy products, choose organic. 4. Minimize animal protein Limit animal protein to wild fish, game meat, or white organic meat a few times a week at most. Remember this is not only good for you but also for the animals and the environment. Preferably avoid red meat and cold cuts entirely as they contain many additives that are not good for the body. If you want to eat eggs, that’s up to you and depends on how you feel afterward. You can tell how you feel about what you eat about 2-4 hours after the meal. If you are vegan, make sure you get good protein from other sources like legumes, nuts, and seeds as well as plenty of vegetables. What can we eat a lot of? 5. Vegetables – eat the rainbow Let most of your diet be vegetables; fresh, raw, steamed, and oven-baked vegetables as well as sprouts, seaweed (sea vegetables), and herbs, both fresh and dried. Eat all the colors of the rainbow every day on every plate. Vegetables work for everyone regardless of age or diet. Also enjoy raw grated root vegetables or cooked root vegetables that have cooled down, such as sweet potatoes, potatoes, rutabaga, beets, or carrots. If they cool first, they don’t turn directly into sugar in the body. Beetroot juice is also good as it supports healthy blood pressure. 6. Fruit & berries Feel free to eat two servings of fruit and/or berries a day; if you find it benefits your health positively, eat more. But keep an eye on your blood sugar to make sure it’s not negatively affected. Fruit and berries are very positive, full of vitamins and phytonutrients, but if you are sensitive to fructose, very sweet fruit can be hard to handle. Berries work well for most people. 7. Legumes, grains, seeds & nuts Enjoy fiber-rich legumes, seeds, and nuts such as sesame seeds, sunflower seeds, pumpkin seeds, peas, beans, lentils, almonds, and other nuts like walnuts and pine nuts. If you follow Paleo, legumes are excluded, but the choice is yours. All seeds, nuts, and legumes (except some like lentils and cashews) are best soaked overnight before eating or cooking; they become easier to digest and much tastier. You shouldn’t eat large amounts of nuts as they can be hard to digest, so the best is a moderate amount. 8. Pure water, herbal tea & green juices Drink pure water, water with lemon or lime. Other ways to enrich your water can be with cucumber, vegetables, berries, goji berries, chia seeds, citrus fruits. Drink herbal tea, green tea, white tea – choose organic. Green juices provide that extra super nutrition. If you can’t make cold-pressed juice at home or buy it nearby, choose a greens supplement instead. If you like coffee, drink it in moderation and choose organic or pesticide-free, preferably from coffee roasters who roast the coffee themselves and know its origin. These are now available everywhere. 9. Fatty acids Eat good, pure fatty acids. Algal oil for Omega 3 (EPA, DHA). Other good oils are olive oil which provides Omega 9, flaxseed oil & hemp oil which provide Omega 3, 6 & 9. There are also special oils like black cumin oil and pomegranate oil that are good for many things. Coconut oil is a good oil for frying and cooking. 10. Take supplements We don’t always get enough vitamins and minerals from our diet. Then supplements can be an excellent idea. The name says it all; it’s meant as an extra addition alongside our diet, not a replacement. It’s also a very good idea to take supplements when you are on medication or birth control pills to replace the deficiencies they create in the body. 11. Mini fasting Try taking breaks from food, like a small fast one day a week or more. It’s simple: no food after 6:00 PM and before 12:00 PM the next day. This gives the body a chance to recover. Note that if you have tired adrenal glands (chronic fatigue syndrome), this is not always good, and it may be better to eat a little and often. You shouldn’t get shaky but feel energized. Remember: of course, we can all make exceptions now and then. It’s just as important to relax, feel happiness, and connection as it is to eat healthily. So if you end up at a dinner where the food isn’t what you would have chosen, you can handle it too! It’s what we do every day that affects us the most. We are here if you have any questions. Warm regards, Rahima
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7 simple tips to support your well-being during the winter
During the winter, it can be especially important to take care of yourself. If you often get sick and feel tired, it might be time to support your system. Here we offer simple tips that are possible for all of us to adopt. 1. Get plenty of nutrients Choose good, real food like easily digestible protein, healthy fatty acids, all kinds of vegetables, sprouts, seaweed, berries, fruit, fiber, herbs, and spices. The easiest trick is to make sure you have a rainbow on your plate at every meal. A healthy gut flora is the foundation of health. 2. Go outside every day in daylight We need daylight every day. Don’t wait until it’s dark outside, which happens early at this time of year. Go out and take a walk in the morning! You support your body with the choices you make every day. 3. Dry brush your body every morning Dry brushing helps the lymphatic system release impurities and stimulates the circulatory system. It also gives beautiful skin and feels wonderful. Make it a relaxing mini ritual in the shower every day. 4. Move your body Yes, it’s nothing new—we need to exercise every day. We need to get both circulation and energy moving in the body through walks, stretching, muscle training, and getting your heart rate up every day. Find exercise that suits you and makes you happy. 5. Create a home pharmacy In your “home pharmacy,” you can keep certain supplements and herbs that can shorten the process if you get sick and support your body in keeping viruses and bacteria away. Here are some tips on supplements that help with colds, flu, stomach bugs, etc. Vitamin D (during the winter months) Zinc Vitamin C Lactic acid bacteria (Probiotics) Oregano oil Olive leaf Elderberry Garlic Propolis as a nasal spray or liquid Ginger as a supplement or fresh with lemon and honey Medicinal mushrooms like Chaga and Reishi 6. Reflect on your day every evening Take 5 minutes each evening to reflect on your day. Start from the moment you are in and go back through the whole day all the way to the morning, noticing everything you are grateful for. Gratitude encourages healthier choices and reduces stress. 7. Turn off the lights by 10:00 PM for deeper sleep Listen to an audiobook, a podcast, calming music, or do a meditation. Start your evening routine early enough so you can turn off the lights by 10:00 PM. Make sure your bedroom is dark and cool, so you sleep better.
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