RECIPE: ACORN SQUASH SOUP
Savory, creamy winter squash soups are great comfort on cold winter nights. This roasted acorn squash soup is easy to make: a little sautéing, roasting, and blending and you’ll have a hearty soup that is nutritious and filling, as well as low in calories. It’s perfect for a family meal and lunch the next day. Use organic ingredients
- 1 large acorn squash
- 1 tbsp olive oil
- 1 tbsp coconut oil
- 1/4 tsp ground cinnamon
- 1/2 tsp kosher salt, or to taste
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 2 cup unsweetened almond milk
- 2 cup vegetable broth
- Optional: Sour cream or plain Greek yogurt for serving
Preheat the oven to 375ºF. Chop the tip and tail off the acorn squash, then cut it in half lengthwise. Scoop out the seeds and discard them (or you can roast them like pumpkin seeds–they’re delicious!).Drizzle the squash flesh with 1 tbsp of olive oil; sprinkle with salt and cinnamon. Place squash halves on a baking sheet, cut-side down. Roast for 45 to 50 minutes, or until the flesh is very soft. Use a spoon to remove the squash flesh from the skin; discard the skin. Heat the 1 tbsp coconut oil in a skillet over medium heat. Add the chopped onion and sauté until browned, about 15 minutes. Add the garlic and sauté an additional 2 minutes. Remove from heat. Add the squash, sautéed onion and garlic, almond milk, and vegetable broth to a blender and blend until completely smooth. Season to taste with salt and pepper and serve with sour cream or plain Greek yogurt, if desired.
Tip: If you have an immersion blender, you can cook the onion and garlic in a Dutch oven, then add the remaining ingredients and blend directly in the pot.
Photo and Recipe Credit: Oh My Veggies
THE MASTER ANTIOXIDANT: GLUTATHIONE
Produced naturally in the body, glutathione is made of three amino acids − cysteine, glycine, and glutamine. It functions as an antioxidant, helping to rid our bodies of free radicals – molecules that can damage our body and contribute to chronic illness.
In addition to clearing free radicals, it plays important roles in boosting the work of other antioxidants, nutrient metabolism, the immune response, and the detoxification process that neutralizes drugs, chemicals, metabolic wastes, and other toxins and carcinogens. Because it can regenerate itself, and because it is used by every cell and tissue in the body, glutathione is considered “the Master Antioxidant.”
A deficiency of glutathione contributes to oxidative stress which plays a key role in aging and the development of diseases such as cancer, cardiovascular and respiratory conditions, Alzheimer’s disease, and Parkinson’s disease to name just a few. While not considered part of “mainstream” medicine, there are a number of lab tests that can be used to check glutathione levels. These are known as Oxidative Stress Analysis tests. Your best resource for investigating these types of tests is your holistic healthcare practitioner.
For general health, the best approach is to enhance the body’s levels of nutrients needed for boosting glutathione levels through a whole foods diet. This includes broccoli, cabbage, Brussels sprouts, kale, garlic, and onions as well as walnuts and avocado. Eating foods rich in B vitamins and selenium also supports the body’s natural glutathione levels. This includes beets, garbanzo beans, spinach, and lentils for the B vitamins; and for selenium include foods such as wild-caught yellow-fin tuna, halibut, grass fed and grass finished organic boneless turkey and beef.
Aside from food, the fastest and best possible way to increase glutathione levels in the body is through an IV (intravenous) infusion. Check out the Indigo IV Lounge Menu.
In order to gain the best benefit from an oral glutathione supplement there are two important things to consider: the form and co-factors (helpers). The best forms are L-glutathione, acetyl glutathione and liposomal glutathione. In addition, glutathione works better when it is paired with other substances that help the body absorb and use it, i.e. co-factors. These include N acetyl-L-cysteine (NAC), B vitamins, selenium, magnesium, alpha lipoic acid (ALA) and vitamin C. For serious respiratory illnesses, glutathione might provide its best medicinal effects when it is inhaled. Deciding on the appropriate dose and whether to use oral or inhaled glutathione to gain the most benefit can be challenging so consider working with a healthcare practitioner to determine what is best for you.
EASE RESPIRATORY SYMPTOMS WITH EUCALYPTUS OIL (Eucalyptus globulus)
Eucalyptus has held a place in herbal medicine for centuries. Native to Australia, there are more than 680 species of eucalyptus, ranging from scrappy shrubs to towering trees. The bark and leaves provide a rich source of the pungent, heady fragrance that has become popular in modern aromatherapy. Specifically, Eucalyptus essential oil (EO) has attracted research attention for easing symptoms of respiratory illness.
The medicinal properties of Eucalyptus EO include anti-inflammatory, antimicrobial, antispasmodic, antibacterial, antiseptic and expectorant. The primary active component, cineole, loosens phlegm so the body can expel it more easily, easing symptoms such as cough, runny nose, sore throat, and congestion. Eucalyptus EO is found in many over-the-counter remedies including throat lozenges, inhalants, decongestant syrups, and chest rubs. However, it’s unsafe to ingest eucalyptus oil or to apply undiluted oil directly on the skin.
As an aromatherapy remedy for respiratory symptoms, you can buy eucalyptus prepared as a tea, chest rub, or vaporizer. You can also purchase organic Eucalyptus EO for use in bath water, to add to a vaporizer, or a room diffuser. The oil distributes in the steam, which helps open the nasal and respiratory pathways as you inhale. In a bath, add 1 tbsp of milk (almond, cashew or rice) with the oil to enhance dispersal of the oil.
Before preparing a home remedy, consult with a holistic physician about the proper dilution of the oil as it can interact with other medication, create an allergic reaction for some people, and requires different preparation for children than for adults.
EASE CHEST CONGESTION WITH MUSTARD PACK
When you’re battling a cold or other respiratory condition, your lungs often get congested with mucous that’s difficult to cough up. Forceful coughing can irritate the sensitive lining of your respiratory passages; your chest and stomach hurt with the effort, it’s hard to breathe, impossible to relax, and all at a time when your body is working hard to recover good health. Still, you have to expel that trapped mucous in order to prevent infection from developing in the lungs, causing more serious illness such as bronchitis or bacterial pneumonia.
A mustard chest pack may be just the trick. Mustard stimulates blood circulation by dilating the capillaries. Applying a mustard pack over the lungs helps open the airways and makes it easier to cough and release phlegm. Next time you’re down with a cold, give it a try.
HOW TO PREPARE A MUSTARD PACK
1 tbsp Mustard Seed Powder
4 tbsp gluten free flour
A drizzle of Olive or coconut oil
Cotton Cloth (muslin cloth)
Warm, wet wash cloth
Make sure the mustard seed is finely ground. If yours is lumpy, place in a mortar and pestle and grind until fine.
Add flour to the mustard powder and drizzle in a little water to make a paste. The paste should not be thick or watery.*
Sterilize the cloth by boiling it in water. Squeeze out excess water and place on a clean cutting board.
Spread a thin layer of the mustard paste on the cloth.
Apply a thick coat of the oil and then place the mustard pack on the chest. Cover with a warm wet cloth.
Leave in place for 15 minutes, then remove the pack and wash the area with warm water. Make sure to wash your hands thoroughly and not touch your eyes or sensitive areas.
*See images of preparation at Wild Turmeric
RESPIRATORY HEALTH & THE POWER OF THE LUNGS
- American Lung Association (numerous pages within the site)
- Healthline.com. “Breathe deeply to improve Health and Posture.” Accessed 19 Sept 2017.
- The respiratory system. (2012).
- Iowaclinic.com: “Posture, Breathing and Lung Capacity.” Accessed 19 Sept 2017.
- Wolverton, B.C., et al (NASA) “A study of interior landscape plants for indoor air pollution abatement.”Accessed 2 Oct 2017.
EXPERIENCE THE HEALTH BENEFITS OF ACORN (WINTER) SQUASH
- WorldsHealthiestFoods.com, “Winter Squash.” Accessed 16 September 2017.
- Shibata, A. et al. “Intake of Vegetables, Fruits, Beta-Carotene, Vitamin C and Vitamin Supplements and Cancer Incidence among the Elderly: A Prospective Study.” British Journal of Cancer 66.4 (1992): 673–679. Accessed 16 September 2017.
- Food.com. “Kitchen Dictionary: Acorn Squash.” Accessed 15 September 2017.
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 11483, Squash, Winter, Acorn, Cooked, Baked, Without Salt. Accessed 16 September 2017.
- HarvestoftheMonth.com, “Harvest of the Month: Winter Squash.” Accessed 16 September 2017.
THE MASTER ANTIOXIDANT: GLUTATHIONE
- Wu, G., Fang, Y., et al., “Glutathione Metabolism and Its Implications for Health.” Jn of Nutrition (2004) Accessed 18 Sept 2017.
- Medscape.com. Prousky, “The Treatment of Pulmonary Diseases and Respiratory-Related Conditions With Inhaled (Nebulized or Aerosolized) Glutathione.” Evid Based Complement Alternat Med. (2008) 5(1):27-35 Accessed 18 Sept 2017.
- Flagg EW1, et al. Dietary glutathione intake in humans and the relationship between intake and plasma total glutathione level. Nutr Cancer. (1994) Accessed 18 Sept 2017.
- Genetics Home Reference: “Glutathione synthetase deficiency.” (posted 9/12/2017) Accessed 18 Sept 2017.
- Kovacs-Nolan, Jennifer, Prithy Rupa, Toshiro Matsui, Mitsuru Tanaka, Toru Konishi, Yusuke Sauchi, Kenji Sato, Shin Ono, and Yoshinori Mine. 2014. “In Vitro and ex Vivo Uptake of Glutathione (GSH) across the Intestinal Epithelium and Fate of Oral GSH after in Vivo Supplementation.” Journal of Agricultural and Food Chemistry. 62 (39): 9499-9506.
- Richie, John P., Sailendra Nichenametla, Wanda Neidig, Ana Calcagnotto, Jeremy S. Haley, Todd D. Schell, and Joshua E. Muscat. 2015. “Randomized controlled trial of oral glutathione supplementation on body stores of glutathione.” European Journal of Nutrition. 54 (2): 251-263.
EASE RESPIRATORY SYMPTOMS WITH EUCALYPTUS OIL
- Johnson, R.L., S. Foster, Low Dog, T. and Kiefer, D. “Eucalyptus.” National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. (2012) 75-77. Washington, D.C.: National Geographic.
- Kehrl, W. Sonnemann, U., Dethlefsen, U., “Therapy for Acute nonpurulent Rhinosinusitis with Cineole: Results of a double-blind, randomized, placebo-controlled trial.” Layrngoscope (April 2004). DOI: 10.1097/00005537-200404000-00027. Available.
- Nordqvist, Joseph. “Eucalyptus: What are the health benefits?” Medical News Today. MediLexicon, Intl., 17 Feb. 2017. Accessed: 19 Sep. 2017.
- Salari, M.H., Shirazi, A.G., Hafezi, R., & Mohammedypour, M. “Antibacterial effects of Eucalyptus globulus leaf extract on pathogenic bacteria isolated from specimens of patients with respiratory tract disorders [abstract].” Clinical Microbiology & Infection. (2006, February) Accessed September 2017.
- Serafino, A., Sinebaldi Vallebona, P., Andreola, F., Zonfrillo, M., Mercuri, L., Federici, M., &… Pierimarchi, P. “Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response. BMC Immunology.” (2008, April 18). Accessed 19 September 2017.
EASE CHEST CONGESTION WITH MUSTARD PACK
- “Mustard Poultices in the Treatment of Acute Bronchitis,” in The Medical Summary: A Monthly Journal of Practical Medicine, New Preparations, Volume 35. (1914) p.117. Accessed via Google Books 9/19/2017.
First Do not Harm
Identify and Treat the cause
Healing Power of Nature
Doctor as Teachers
Treat the Whole
Prevention is best Medicine
The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.