Learn How to make Homemade Apple Vinegar

Learn how to make apple or pear vinegar.

Vinegar is a versatile home staple that can be used in cooking, medicinals, and cleaning.  Also, when you shop in season or grow your own apples, you can really make your grocery spending go a long way. 

Apple cider vinegar, apple vinegar, pear vinegar, or also sometimes called, apple scrap vinegar which uses up any leftover and unusable peels and cores, are all different but similar methods to making vinegar.

It is really important to distinguish the difference between the types of vinegars:

1. Whole Apple Vinegar

2. Scrap Apple Vinegar; and

3. Apple Cider Vinegar.

While the first and second are similar, the difference really is that the first one is made with the whole fruit, and scrap vinegar is made with just the leftover unused peels and cores.Apple cider vinegar is made from the juice of the whole apple.  

Whole apple or apple scrap vinegar tends to have a milder and less acidic taste, which can be more appealing when used in recipes. However, due to its lower acid level, whole apple and apple scrap vinegar is not suitable for canning.  Since you can’t properly test the acidity level of homemade vinegars, this is the reason why it’s not generally recommended for caning recipes.  

Supplies needed

• 1⁄2 gallon (2 litre) jars.

• Cloth

• Rubber bands or string

Ingredients needed to make Apple Vinegar

• 1 Pound (0.5 kg) cut whole apple, or apple scraps, cores, and peels.  You can use any variety of apples for this recipe, as well as, substitute apples for pears or even a combination of the two.

• 1/3 Cup (67 g) Sugar. Opt for organic cane, brown, or white sugar.  You can’t use alternative sweetness such as stevia, erythritol, xylitol, monk fruit, etc.

• ½ Cup (120 ml) Raw Unfiltered Cider Vinegar. Unpasteurized or ACV that has a vinegar mother is necessary because this acts as the “starter liquid” to inoculate your apple scrap vinegar.  Once you have established home-made vinegar, you can use your own for the “starter liquid”.

• 2 Quarts (2 litres) Filtered Water.  Do not use unfiltered chlorinated tap water. 

How to Make Apple Vinegar

1. Warm up 1 quart (1litre) of  water, not boiling.   Add to the 1/2 gallon (2litre) jar.

2. Dissolve 1/3 cup sugar in the warm water.  Stir until dissolved.

3. Put the fruit into the 1⁄2 gallon (2 liter) jar. 

4. Add 1/2 cup of the raw vinegar. 

5. Fill up the rest of the jar with room temperature unfiltered water (about  1 quart/1 litre) covering the fruit up to the neck of the jar.

6. Stir the sugar, water, and fruit with a wooden spoon at lest once a day for the first 7 days.

7. Cover with a cloth and secure with a rubber band or string.  You will want some oxygen and air flow to to reach the mixture.

8. Place on the counter or another spot ideally around 70°F to 80°F (21-26°C).

9. The ferment will begin to slow down in about two weeks (less bubbles). Now it is time to remove the apples and fruit scraps. You may see a film developing on top when you remove the cover. If so, work carefully to keep it because this film is the beginning of the vinegar mother. You can set the film aside while straining out the fruit solids, then add it back into the vinegar.

10. Cover it again and let it continue to sit on the shelf.

11. Check the vinegar in another 2-4 weeks, and you should have nice acidity; however, it may take another month or two to develop fully.

12. Bottle the vinegar, save the mother for another batch or share with a friend.

13. You can use the vinegar immediately, or you can age the vinegar to mellow the flavour. 

14. Apple scrap vinegar will last indefinitely at room temperature.

See my IG Video: Apple Vinegar in the making here!

Did you make this recipe? If so, please leave a comment below and snap a photo tagging us on social media @healthytradititonshomestead and @thefreedomtolive.ca so we can see!

Also see:

Fermenting Foods 101

Scroll to the bottom of this post on a natural approach to cold and flu season for a simple easy Fire Water Recipe using homemade apple vinegar!

5. Foundations: (Food) Seed Cycling for Hormone and Cycle Balance

The HOWs and WHYs of Seed Cycling to balance hormones, acne, and irregular menstruation

Aim to consume 1 tablespoon of ground flaxseed + 1 tablespoon of ground pumpkin seed in the first 7-14 days of your cycle depending on length; or follow the moon cycle if it is really irregular or in the absence of a cycle.

For the second half, consume 1 tablespoon of ground sesame seed + 1 tablespoon of ground sunflower seed.

Seeds can be added to smoothies, salads, or within baking.

Read the full article for the HOWs and WHYs  here:

https://fullscript.com/blog/seed-cycling

4. Foundations: (Food) Quarterly Seasonal 15-Day Integrative Detox

To Support Liver/Gallbladder health, from mild, severe, to maintaining digestive, immune, and liver health consider the 15-day integrative detox and/or the Andreas Moritz Liver and Gallbladder Miracle Cleanse for high cholesterol, inflammation, cardiovascular issues, constipation, headaches, circulation issues, water retention.

Download the Detox! click the image above.

3. Foundations: (Food) Rebalance Moderate to Severe digestive issues and mystery food sensitivities

Eliminating Histamines can help reduce symptoms (bloat, respiratory issues, sinus congestion, allergies, excess phlegm etc.)   

Sometimes even lemon water!!! ( citrus fruits are not themselves considered high in histamine, but can trigger your body to release stored histamine ). Observe if oranges, grapefruit, or any other citrus cause problems.   

Left-overs are another often missed histamine trigger.   Think about any foods that are aged (spices, cheeses, ferments etc.)

Also, many ingredients in processed foods: desserts, conventional baking, preservatives, and additives often trigger histamine reactions.

Gut imbalances, stomach, and digestive issues highly correlate to those who have histamine sensitivities/intolerances.  

Check out these resources by clicking the images in this post.

Download the 30- day Sensitive Gut Guide by clicking this image above.

2. Foundations: (Food) Reset, Get on Track, Balance Blood-Sugar and Weight.

To reset and get back on track with nutrition and weight balance/blood-sugar control, consider the 3-Day reset or the 30-Day clean eating challenge

Click the image to get your copy of the 3-day reset.

30 Days of Clean Eating for the whole family! Click the image below to get the guide.

1. Foundations: (Food) Nutrient-dense hydrating foods over plain water.

Focus on nutrient-dense hydrating foods over plain water (smoothies, soups, juicing) whole foods lifestyle (3 structured meals for weight maintenance).

Swap the SAD breakfast for a smoothie and lunch sandwich for a soup!

This can be an opportunity to add anti-parasitic foods (pumpkin seeds, clove, oregano, cucumber seed) and foods that cleanse the liver (beets, artichoke, dandelion greens).

Herbal tea infusions can also be a medicinal and hydrating choice. (let it steep 15 minutes)

Why Smoothie?

Smoothies provide a very nutrient-dense, hydrating, and easy to digest breakfast.                                                                  

• 1-2 cup of berries (frozen)

• 1+ cup of greens (spinach, kale, romaine, arugula, parsley, coriander, collard greens etc.)

• 10-20g of protein (hemp hearts, hemp protein)

• 1 TBSP of healthy fat (coconut cream, chia seeds, flax, etc.)

• 16-20oz of spring water (May use 6 oz unsweetened nut milk (carrageenan, xanthan gum free)

• Adaptogens and Immune modulators (ashwagandha, reishi, moringa, maca, etc.)

• Open up vitamin capsules and add in (capsules can be hard on the digestive system and cause build up)

Blend and drink over 60- minutes (can wait to drink until warm if needed for digestion)
 
                

Super Smoothie Recipe Guide & Cold-Pressed Green Juice Recipe Guides.

Weight-Balance Plan (3 Macro structured Meals): Breakfast Smoothie; Plant-based/Palio Lunch & Dinner.

Why Soup?

Similar to smoothies, soups provide a nutrient dense, soothing, and an easy-to-digest, yet warming form of nutrition.  Raw foods require a great deal of energy for the body to digest as well as adequate levels of both mechanical and chemical processes.

If the digestive system is not equipped to break down certain foods, even healthy options, like raw salads and uncooked vegetables, these foods can actually become a source of toxicity since they can't be properly broken down.

Get inspired with these 15 healthy soup ideas.

Mix and Match.

Get Creative.

Inspire others with some of your soups that you make and tag us on Instagram @thefreedomtolive.ca

Click this image to download 10 great tasting green juice recipes!

Click the image to download a copy of Super Smoothies! A smoothie a day keeps the doctor away!

Click the Image to get a copy of these amazing soup recipes!

Fermenting Food 101

Fermentation is the ONLY food preservation technique that progressively improves the nutritional value of your food making it healthier for you as it ages.

It’s also really HARD to MESS it UP and there’s a TON of room for creativity while following some basic principles.

Unlike other food preservation techniques, freezing, drying, and canning, with each of these processes, we are loosing some of the nutritional value.

Unlike Canning which is an unnatural and industrialized way of preserving foods within the last 200 years; Fermenting is a many thousand-year-old process done for centuries that allows the natural bacteria present in food, in air, and on your kitchen surfaces to proliferate to allow these very bacteria to preserve the food.

In this modern industrial age, we've really become so disconnected with our food and we've even become almost afraid of it.  Bacteria is our friend and not our enemy.  In both the conventional and holistic space, we are often being taught to kill and fear bacteria.  It's all about a healthy level of balanced bacteria that mimics nature.  When we annihilate and wipe out all the bacteria unnaturally, that scenario is when we typically see an imbalance of the bad to good ratio.

Fermenting vegetables is very, very safe. There is no hidden dangers involved. If something goes wrong with your ferment, you are going know immediately when you open that jar or open that crock up, because it's going to smell so bad.

Unlike pressure-canning low-acid foods where it’s more important to follow tried and tested recipes to a T, you can put away your cookbooks and make up your own recipes and they're going to be completely safe and amazing. 

KEY PRINCIPLES

1. Choose raw, fresh, and organic vegetables

If your vegetables have been sprayed by fungicides, pesticides, or herbicides, you're very likely to kill off the good bacteria that you want to grow, and you'll end up with rotten food rather than fermented food.

2. Water

Likewise if you are using unfiltered tap water containing chlorine, fluoride, pesticides, and chemical fertilizers etc. this is counterproductive and will kill off the good bacteria.

3. Salt Brine

Do not use iodized salt or table salt, as both of those things contain 

chemicals that can harm your ferment. You can use a 100%-pure sea salt,  Himalayan salt, a Celtic salt, Redmond Real Salt etc.

Getting Started

The easiest way to eat a ferment is just as a cold side dish all by itself, but there are so many other options. Of course, to retain most of its healthy properties you will want to eat it raw and not heated above about 105°F. But that doesn’t mean that you CAN’T cook it.

It is suggested that one should eat 1⁄4 cup of raw fermented food per meal for optimal health. You can do this by eating a ferment plain or by adding it to warmed food right before serving. Adding fermented veggies to a bowl of rice and chicken makes an amazing, simple meal.

Making A Brined Ferment

Cucumbers, Carrots, Garlic, String Beans, Beets, Red Onions, Bell Peppers, Broccoli, Ginger Root, Fennel, Celery, Cabbage,

Any vegetables that are whole or chopped will need to be submerged in a brine. Making brine is very simple; it is just salt and water combined and stirred until the salt dissolves. A great thing about brine is that you can prepare a large amount at once and just save it in the refrigerator until it is needed. That makes chopped veggie ferments REALLY simple. Harvest the veggies, chop them, stick them in a jar, pour in the brine, submerge the veggies, and you are done! Now that’s my kind of food preservation.

Basic Brine (Chopped or whole veggies):

• 1 quart filtered/distilled non-chlorinated/fluoridated water

• 3 tablespoons fine grained salt (4.5 tablespoons if using coarse salt)

• Mix together until salt has dissolved.

• Add 1/4 cup of starter (either kombucha or left-over brine from a previous ferment). *** If you don’t have a starter then you can double the salt, but this will impact the flavour and most likely be too salty.

  **** I recommend getting a bottle of kombucha and then going forward make sure to save your brines for future starter liquid :)

  Each brine will have take on it’s own flavour so have fun with it!

Step 1:

Harvest veggies. You can grab all of one thing, craft a special selection of favourites, or just grab a little of everything that happens to be ripe that day.

Step 2:

Rinse produce to remove dust. Chop to roughly the same size, if desired.

Step 3:
Put veggies in vessel along with any seasoning you desire. 

Step 4:

Pour starter and brine into the jar until all of the veggies are covered by at least 1” of brine.

Step 5:

Submerge veggies under the brine by using a cabbage leaf, a weighted plate, or a fermenting weight.

Step 6:

Leave on counter at room temperature for 3 days. Begin tasting and transfer to cold storage once the flavour suits you (and before it gets too sour). Once you like it, go ahead and put it in the refrigerator or in your cold storage.                                                                     

Storing Fermented Foods

Fermented food really does not go bad as long as it stays under its brine. 

It is important to remember about storing your ferments is that putting your ferments into cold storage does not stop the fermentation; it just slows it way down. 

The closer to the level of freezing you get, the slower that fermentation is going to go. In other words, the colder you can get that without actually freezing it, the longer it's going to take for your food to really break down. The longer you allow the fermentation process, in warmer environments, the more sour your food will become which all means that the colder you keep it, the longer you'll be able to enjoy it.

55: 5 Steps to Rebalancing your Gut Health

Gut health is at the centre of human health and it’s no wonder that the gastrointestinal system is often referenced as our second brain and the body’s first line of defence against illness.  To get well, lose weight, or fix digestion, often it’s about looking deeper at healing your gut where the hidden underlying root causes of imbalance typically reside. Until you fix your gut, your immune system specifically takes the biggest hit. A condition called leaky gut happens when the lining of the gut walls becomes compromised overtime, the gut flora is imbalanced, and proteins from foods spill over into the bloodstream acting as foreign objects. All triggering the immune system to be reactive.  It is only after rebalancing the mircrobiome and the removal of fungal, bacterial overgrowth, parasites, or pathogens, that you’ll be able to fully reduce inflammation.

The long-term benefits of rebalancing the gut can include:

• Improved digestion and nutrient absorption

• Clearer thinking

• Deeper sleep

• Vibrant skin

• Increased Energy

• Weight Balance

There are several common symptoms of gut dysbiosis, a condition where the bacterial colonies of the gastrointestinal system are out of balance, which is closely associated with several other conditions including: IBS, colitis, candida, celiac disease, leaky gut, PCOS, chronic UTIs, as well as skin conditions such as acne, psoriasis, and eczema.

General symptoms of gut dysfunction often include:

• Weight gain

• Diarrhea

• Fatigue

• Vaginal or rectal itching

• Craving for sweets & carbs

• Bloating

• Heartburn

• Mood disorders

• Difficulty urinating

• Joint pain

• Hormone imbalance

• Gas

• Bad breath

• Anxiety

• Brain fog

• Low libido

• Muscle weakness

• Constipation

• Headaches

• Depression

• Lack of concentration

• Chronic allergies

• Sinus congestion

Step #1 to rebalancing the gut: don’t guess, test

One of the best courses of action, and the first places to start is with a wellness blood panel . This is truly the prerequisite step in order to have an overview of your health. Looking at bloodwork from an optimal functional perspective allows a great window into your gut health uncovering key deficiencies and early red flags. In addition there are some benefits to also looking at other functional medical lab testing.  It is the only way to really know what imbalances you are dealing with in the gut and to start building a holistic plan back to health.  Functional GI testing can uncover abnormal levels of bacteria such as small intestinal bacterial overgrowth (SIBO), candida, yeast, fungal overgrowth, H. Pylori, or other pathogens and parasites often associated with gut permeability problems.

It can take years of trials and errors and what I like to call, holistic Band-Aids such as, turmeric, frankincense, green tea powder, all in the attempt to reduce symptoms of inflammation; However, a nutritional and herbal plan alone is often not enough to get your gut back to a state of healthy balance.

Once you get the results back from the lab tests, you will then know exactly where you need to start, what you need to remove, and then work on sealing back up the gut walls.

More information: Blood Chem Panels + Functional Medicine Lab Service

Step #2 to rebalancing the gut: remove foods that harm and proceed with an appropriate yeast, bacterial, fungal, or parasite protocol 

There are certain foods in the list below that aren’t ideal for gut health which can feed unhealthy levels of overgrowth and pathogens.

Foods to Avoid

• Excessive amounts of saturated animal fats, high-fat foods, trans fats, hydrogenated fats

• Fried foods

• Dairy

• Food dyes

• Condiments and sauces

• Wheat and Gluten grains (barley, kamut, rye, spelt)

• Yeast-raised baked goods

• Alcohol

• Artificial additives and preservatives

• Processed nuts

• Carbonated beverages

• Processed and smoked meats

• Packaged and processed foods

Once you have your lab test results, you can work on removing the overgrowth and rebalancing the gut microbiome through a specific protocol such as a candida bacteria overgrowth CBO, SIBO, H. Pylori, or other parasite protocol.  These protocols work to specifically remove the biofilm and access the actual yeast, bacterial, or parasite overgrowth.  Otherwise, it is very difficult with herbal remedies or nutritional support alone to fully remove the imbalance.   Eating well can temporarily help, but often a relapse will occur since it isn’t strong enough to sustainably kill the unwanted pathogens to healthy levels.

Lab tests can also uncover other levels of toxicity such as heavy metals or mould, as well as, vitamin and mineral deficiencies.  From here, it is easier to come up with a personalized and timely plan to rebalance health through nutrition, replenish deficiencies, and remove toxins in the body.

Once you have rebalanced the gut, and sealed up the gut walls, you may find that you have less food sensitivities and that you can go back to eating a healthy balanced variety of foods.  Once you have completed your protocols, you can try reintroducing healthy foods one-by-one over a 3-day windows to observe how your body reacts.

Other Foods that May Need to be Temporarily Eliminated

• Gluten-free grains (oats, rice, quinoa, amaranth, millet, buckwheat)

• Nightshades; eggplants, peppers, potatoes, tomatoes

• Nuts and seeds (except hemp)

• High-lectin foods: beans, peas, lentils, peanuts, squash

• Bananas and high glycemic fruit: watermelon, mangos, papaya, pineapple

• Soy

• Corn

• Histamine foods: fermented foods, fermented vegetables, kombucha

Reset your Gut by implementing the 3 Day RESET guide and continue implementing it for 4-6 weeks for best results.

Step #3 to rebalancing the gut: include easy to-digest foods that heal

It takes a very strong and healthy digestive system to thrive on a raw plant based-diet.  Therefore until the gut is rebalanced, it can be beneficial to heat, blend, and stew to help breakdown nutrients so that they are more accessible, easier to digest, and assimilate. Since 30% of our energy is used to digest and breakdown foods, opting for a breakfast smoothie is one of the best ways to get in a good portion of the daily fruit and vegetable servings while reserving energy for heavier protein meals later on in the day.

When sourcing foods to rebalance the gut, it is really important to alleviate the toxic burden on the body while replenishing nutritional deficiencies by:

• Choosing organic, non-GMO varieties of produce and foods whenever possible;

• Opting for sustainable animal proteins such as grass-fed, pastured meat and wild caught, low mercury fish;

• Eating a rainbow of 7-9 servings of vegetables/day (60-70% vegetables and 2-4 servings of fruit/day (lower fructose and lower glycemic options);

• Consuming lower amounts of overall protein, about 10-15%; and

• Restricting fat to 10-20% of healthy options such as: avocado, coconut, extra-virgin, first cold pressed olive oil.

Try some Gut Healing Nutrient Dense Recipes from my SOUP GUIDE: 15 healthy ideas!

Step #4 to rebalancing the gut: reduce emotional, psychological, physical stress 

The gastrointestinal system is especially sensitive to stress.  The fight or flight response specifically diverts energy to deal with whatever the source of incoming stress may be.  This is a survival mechanism that shifts energy away from digestion to instead deal with the perceived immediate danger, either fight or run away fast. Consequently, the digestive processes shut down which shows up as lower levels of digestive enzymes and stomach acids required to breakdown food, as well as less saliva production.  This can result in stagnation, issues related to nutrient absorption, slow or hyperactive bowel activity, and hormone dysfunction.

Balancing daily routines and exercise with more calming YIN styles, or parasympathetic nervous system activities can help soothe and restore the digestive function. Here are some examples that can greatly improve the body’s ability to move into more of a rest, restore, and digest state:

• Prayer

• Breath work

• Meditation

• Soft martial arts

• Nature walks

• Massage

• Stretching

• Low-impact exercise

Step #5 to rebalancing the gut: supplement with nutrients that rebuild overall health

Very often it is still not enough to have a healthy routine of nutrition, exercise, sleep, and de-stressing even after completing one of the gut balancing protocols. The last element to the equation is to give the body a boost in terms of nutrients in order to continue healing, regenerating, and ultimately living in more of a thriving rather than surviving state.

Due to the accumulation over the years of toxic foods, substances, overuse of antibiotics, various stressors, nutritional sensitivities, and deficiencies, imbalances within the GI tract can worsen and reoccur.  Sometimes it can take years to feel balanced from this kind of damage unless given a boost with nutrients from whole foods and specific nutritional supplements.

A good foundational support may include:

• A daily activated multi-vitamin and mineral support

• Plant-based phytonutrients, antioxidants, and fiber

• Probiotics

• Vitamin D3-K

• OMEGA3

• A Digestive enzyme support

Book a free consultation to learn how to get started on rebalancing your gut health, get back the life, health, and body you want, book a free call with me here today!

51: Natural approaches to Cold and Flu Season

Being healthy and living a long healthy and happy life is first and foremost a lifestyle.   

Maintaining a healthy immune system is the primary way of protecting against an excessive number of colds. If you catch more than one or two colds a year, you may have a weak immune system. To strengthen the immune system, I will be sharing some of the foundational recommendations here today.
 

A Naturopathic cure has three main components:

1. The elimination of evil habits such as overeating, consuming alcoholic drinks, drugs, coffee, or meat, excessive worry, etc.

2. Corrective habits to regain health including proper breathing, exercise, relaxation, positive mental attitude, in the pursuit of health and wellness.

3. New principles of living which includes the proper selection of food and natural therapies.

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. HOW and WHY alcohol impacts our immune system?

Alcohol dependence (in moderation or over consumption) is probably one of the most serious health problems facing society today. Alcohol:

• Overloads the detoxification processes, contributes to liver damage, and immune suppression

• Produces chemical stress on the body

• Increases oxidative stress because it contributes to the depletion of critical antioxidant glutathione. 

• Increases adrenal hormone output

• Interferes with normal brain chemistry and normal sleep cycles. 

• Contributes to nutritional deficiencies: B6, B vitamins, Selenium, glutathione, Zinc, Vitamin A, Antioxidants, imbalanced Amino Acids, Vitamin C, Magnesium

• Impacts Gut health: the intestinal microflora is severely deranged in moderate to heavy alcohol consumption.

• Contributes to Hypoglycaemia (disregulated blood sugar) 

Alcohol is often used as an unhealthy calming effect (a Maladaptive coping mechanism) to deal with stress.   

If you want to have a healthy liver, there are three things you definitely want to stay away from: 

Saturated fats, refined sugar, and alcohol. 

Consider following the 3-day Reset as a template which is  designed to stabilize blood sugar, provide a lot of whole food nutrient dense foods that help support your liver, digestion, and ultimately support a healthy functioning immune system. 

2. Love your Lymph: Hydration and Dry Brushing

The lymphatic system, critical to immunity, is a network of tissues and organs that rid the body of toxins, waste, and other unwanted materials; Lymph fluid contains white blood cells that are instrumental in fighting infection all throughout the body.

A healthy lymphatic system is key to a healthy body.

1. Hydrate: Lymph is about 95% water, making water essential for its health.

Drinking plenty of liquids and using a vaporizer help maintain hydration within the respiratory tract which helps repel viral infection while also improving white blood cells function.

The type of liquids you drink is very important. Studies have shown that consuming concentrated sources of sugars such as glucose, fructose, sucrose, honey, or orange juice greatly reduces the ability of white blood cells to kill bacteria. 

Avoid Caffeine and alcohol, both of which have a diuretic effect. 

 Exercise

First morning exercise such as jump rope or jumping on a small trampoline/rebounder can help get the lymph moving.  There is no pump within the lymphatic system like in the cardio vascular system, so exercise and moving the body is the only way to get it flowing.

3. Dry brushing

Dry brushing helps move the lymph to naturally detox through lymphatic drainage, exfoliate the skin, and clean pores.  In dry brushing, the skin is typically brushed toward the heart, starting at the feet and hands and brushing toward the chest.

3. Sugar

As mentioned above, sugar, even if derived from natural sources such as fruit juices and honey, can impair immune function. 

This impairment appears to be due to the fact that glucose (blood sugar) and vitamin C compete for transport sites into the white blood cells. 

Excessive sugar consumption may decrease vitamin C levels and result in a significant reduction in white blood cell function. 

4.  Antibiotics

More than 90% of all sore throats are caused by viruses. 

• If you have a sore throat, see a physician to rule out strep throat as the cause. 

• Before antibiotics are used, an in-office rapid strep screening test should be performed. 

• If antibiotics are used or have been used, it is important to use a probiotic supplement containing Lactobacillus acidophilus and Bifidobacterium bifidus. 

• 70% of doctors regularly prescribe an antibiotic for acute bronchitis even though it provides no benefit and significant risk. 

The main risks with overusing Antibiotics include:

• The overgrowth of Candida albicans 

• The disruption of normal gut microflora

• The possibility of developing antibiotic-resistant strains of bacteria. 

5. Key Natural Cold and Flu Supplements + Folk recipes and remedies

Herbal Cold & Flu Protocols to have on hand for acute infections:

At the 1st Sign of a Cold:

• Rest

• Stay Warm

• Drink fluids

• Eat Well (NO SUGAR)

• Elderberry Syrup 1 Tsp every 2hrs.

• Echinacea Tincture 1 tsp every 2hrs. (Discontinue after 2 days)

• 5 drops of Oregano oil under the tongue

Everyday Foundational General Supplements

1. Vitamin C (Ascorbates) Buffered Vitamin C

2. Magnesium Glycinate

3. B-Complex

4. Electrolytes: Sodium; Magnesium; Potassium & Trace Mineral Drops

Accute Cold, Flu, and Respiratory Symptom Supplements

**Note these are not to be taken as everyday supplements (only taken to support the onset or beginning stages of symptoms)

1. Olive Leaf Extract

2. Goldenseal

3. Oregano

One of the main treatment goals in bronchitis, sinusitis, and pneumonia is to help the lungs and air passages get rid of the excessive mucus. 

• Neti Pot

• Nebulizer

• Castor oil Pack

• RLT

• InfraRed Sauna

• Magnesium Epsom Salt Warm Bath

• Mustard Poultice

1. Apply a heating pad, hot water bottle, or mustard poultice to the chest for up to 20 minutes twice per day. 

2. A mustard poultice is made by mixing 1 part dry mustard with three parts flour and adding enough water to make a paste (the strength of mustard powder varies greatly, so test a small amount on the skin first to be sure it is not too strong, as indicated by excessive redness). The paste is spread on thin cotton (an old pillowcase works very well) or cheesecloth, and the folded cloth is placed on the chest. Check often, as mustard can cause blisters if left on too long. 

3. After the hot pack or mustard poultice, perform postural drainage by lying with the top half of the body off the bed, using the forearms as support, for a 5-to 15-minute period while trying to cough and expectorate into a basin or newspaper on the floor.

   Electrolyte Water:

The balance of potassium, magnesium and sodium helps to rehydrate your body on the cellular level keeping you hydrated and best able to battle a virus.

• 4 c. water

• 1/2 tsp salt

• 1/2 tsp baking soda

• 1 juice of lemon lime

• 10-15 trace mineral drops

• 1 tbs elderberry syrup

Mix all ingredients together and drink throughout the day.

To Avoid Secondary Infections:

All of the above plus:

Fire Water—1 Tbs (recipe below) every 2 hrs. or as often as needed

Buy or Make Elderberry Syrup Recipe:

• 1 cup fresh or frozen elderberries de-stemmed (or 1/3 cup dried)

• 1-2 cinnamon sticks (optional)

• 5 whole cloves (optional)

• 2 Tbs. fresh, grated ginger (optional)

• 2 cups water

• 1 cup honey

• 2 Tbs. lemon juice (optional) (necessary if canning)

• Simmer elderberries and spices (if using) in water for about 20 minutes, mashing slightly.

• Stir in honey until completely dissolved.

• Store in the refrigerator until it molds or process in a boiling water bath canner for 10 minutes (adjust for altitude) to store on shelf.

Each pint contains about 92 1 tsp. servings.

Dosing:

Take 1 tsp every day to strengthen your immune system.

Take 1 tsp every 30 minutes to 2 hours at first sign of a virus.

*Note* To make a honey-free version that is safe for babies you can replace the honey with rice syrup.

Fire Water:

• 1/2 cup garlic cloves, whole and unpeeled

• 1/2 cup whole dried or fresh cayenne or 1/8 cup red pepper flakes

• 1 qt raw apple cider vinegar

• Put herbs in jar

• Pour ACV over herbs, stir in until all herbs are wet

• Cover with plastic lid

• Steep for 4-6 weeks, shaking daily for the 1st week

• Strain off herbs

• Store in cool, dark place

Vinegar tinctures will last for at least 1 year when stored in a cool, dark location.

Dosing:

Take 1/2 oz (1 Tb.) every 30 minutes - 2 hr. to avoid any secondary infections or anytime you would use an antibiotic

Fire Water Oxymel:

• 1/2 cup Fire Water (see previous recipe)

• 1/2 cup honey

• Heat slightly and stir until thoroughly mixed.

• Cap and store in a cool, dark location. Will store well at least a year.

Dosing:

Take by the tsp as needed to soothe a scratchy throat or a dry tickly cough.

Sage and Salt Gargle:

• 2 Tb. Sage

• 1/2 cup of boiling water

• 2 Tb. salt

• 1/2 cup of raw Apple Cider Vinegar

• Put sage in a jar. Pour boiling water over sage. Cover and let steep about 15 minutes.

• Strain into a fresh jar.

• Mix in salt and vinegar.

• Keep in refrigerator for up to 4 days.

Dosing:

Gargle 1 or 2 mouthfuls as needed for a hot, raw sore throat.

Please consult your medical provider for any other symptom that is severe or concerning. 

For a specific consultation on how to proceed this Cold and Flu season with a customized plan, book a free consultation today.
 

Book your consultation today!

47: Train Smarter Not Harder

I would argue that the majority of people are training Harder and not Smarter.

Living in harmony is about having more of a wholistic mindful awareness about which activities are depleting vs. rejuvenating your body and mind. 

Enjoy this week's resources on How to start setting up your Smart Training Schedule.

❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Identify Your Levels of Stress

In order to rejuvenate your body, you must take in more energy than you give out for a period of time.

Develop a sense of awareness around how much energy you are giving out vs. taking in.

Evaluate your current level of stress with the Holmes-Rahe Stress Test below before you start designing your ideal Training Schedule.

What is your score?

2. What to Eat on the Smart Training Schedule?

Low calorie long term diets place more added stress on the body, so we aim for a maintenance plan of 3 whole food meals/day.

Let's be mindful of all the factors that are putting stress on our adrenals below:

3. Sleep and Recovery Tracking

Tracking the physical signs of stress is so important to see how your body is adapting. 

How fast you recovery IS the Main GOAL within the Smart Training Schedule.  It's about building the body up instead of breaking it down.  

Clinical Signs of Stress

• High resting HR/BPM (70+)

• High BP (130/85+)

• Low body temperature (<98 ̊)

• Flu-like symptoms after exercise or stressful event

• Erratic HRV

• Dilated/Pinpoint Pupils

Functional Medicine Lab Testing Markers

• High/Low cortisol/thyroid

• High/Low electrolytes

• High/Low blood sugar

• High CRP, homocysteine, LDH, potassium on blood work

• Gut permeability & digestive issues

See my previous episode #41 here on how to build your home Doctor's office.

Sleep and Recovery tracking with the OuraRing has been my simple solution over the last 6 months. 
Each morning I wake up with a "readiness score" that is taking into consideration how much sleep, REM, DEEP sleep, bed timing, restfulness, night time body temperature, heart rate,  and heart rate variability.  It monitors how long it takes for my heart rate to stabilize at night which is a major indicator of recovery. 

Honestly, it's been a game-changer.

See more here on HRV tracking tools, such as the Elite HRV here. (episode #26)

4.  Balance Yin vs. Yang Mind and Body Activities

Which activities give you more energy (Yin) vs. deplete your energy (Yang).

Review your Holmes-Rahe Stress Test score and Assess your YIN:YANG ratio of current activities in a Day, in a week.

Yin (depleting) SNS activities

Hard, Long, Intense Workouts
Waking up to an alarm, Disturbed Sleep, Less than 7hours of sleep
Bright flashing lights, loud noise, crowds
Stuck in traffic, Running late
Getting kids ready
Arguments (work/relationships)
Gut problems,Viruses & infections
Planning social events
Anything causes pain (mind or body)

Yang (rejuvenation) PNS activities

Meditation
Walking Meditation
Binaural beats
Infrared Sauna
Gentle/medium pressure massage
Dry Brushing
Acupuncture
Playing with Children
Walking the dog
Hatha and Restorative Yoga
Hiking
Reading
Float tank
Listening to podcasts and taking notes

5.  Design your Smart Training Schedule

Foundations to a Successful SMARTER Training Schedule

• Reduce caffeine (wean off)

• Top Stress reducing supplements: B Vitamins, Magnesium, Melatonin, and Adaptogens

• Make to-do list the night before

• Ideally asleep before 10:30 PM

• Plan fun activities and buffer times in your week

• Exercise at least every other day

• Walk 10,000 steps a day outside

• Meditate (even just 5-minutes a day upon waking and/or before bed)

• Take a full-day off from work every week (Sunday)
   

This ideal workout week schedule (Advanced)

For those that are looking to maximize their time and exercise routine to balance all aspects of training.

Methods of Exercise

Walking Days = 7 (10,000 steps total per day)
Resistance Training Days = 3
Cardio Days = 2
Formal Yoga or Stretching Class = 2

Sample Weekly Schedule
Monday: Resistance training workout #1 
Tuesday: Cardio workout #1 (bike, run, row, sprint, etc.)

Wednesday: Resistance training workout #2 
Thursday: Gentle Yoga, Qi Gong, Tai Chi, Stretching Class, or Rest
 (Infra Red, Float Tank, Foam Rolling)
Friday: Resistance training workout #3
Saturday: Cardio workout #2 (bike, run, row, sprint, etc.)

Sunday: Gentle Yoga, Qi Gong, Tai Chi, Stretching Class or Rest
 

This is my IDEAL Everyday athlete perfect world training week that balances soft and hard forms of movement and is perfect for almost anyone that is not competing for a specific goal (bodybuilding, powerlifting, sport specific).

Remember, it’s something to strive for even if you can only do half of what’s listed!”

I hope you enjoyed this week's newsletter/blog and don't forget to check out our brand new podcast version of the Freedom 5 weekly.

Happy Smart Training Scheduling!

Stephanie

 

If you would like support over the next month, 3 months, 6 months, contact us today to get started on a personalized plan to rebalance your health. 
 

Book your complementary consultation today.

45: Adopting a Healing and Recovery Mindset

Edition 45: Adopting a Healing and Recovery Mindset
 

This week I discuss 8 Key Principles on overcoming and working through addictions with food and other substances.

With gratitude,

❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 

Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. What do these 6 substances have in common?

When I polled my audience this week, many answered:

Inflammation
Lower Immune function
Causes/Contributes to intestinal impermeability/leaky gut
Makes us feel sick and tired
Speeds up the aging process

All True.  But I was looking for a specific answer.  They are all:

Highly Addictive

When dealing with any type of mental illness, depression, anxiety, ADHD, Addiction, there are 2 main causes:

Psychological and Biochemical factors and recovery typically requires a very multidisciplinary and holistic approach. 

I used to always separate drug and alcohol addiction with food based addictions as being totally different beasts.  But I feel like there isn't a difference, there's variation and levels to addiction, but it's still an addiction.

I outline here today 8 principles of an overall recovery and healing mindset to conquer any type of addiction:
 

1. Admit and Acknowledge your addictions.  Do you have control and power over the certain external substances such as: drugs, alcohol, caffeine, sugar, gluten, dairy?  Do you have full control and willpower to say NO? Have you tried abstaining? 75 days, 30 days, 3 days, 1 day?

2. Know your WHY.  What are the deep reasons WHY you want better? Better health, a better body, a better life, greater purpose?  WHY change.

3. Start with ONE DAY. Don’t think of forever. Just focus on winning the day! 

4. Feel to Heal.  To go without is to go within. 

5. Put in the work. Daily.

6. Acknowledge a force of healing and recovery greater than yourself.

7. Continue to seek guidance, support, and help along the way.

8. Heal yourself, Heal Others, Change the World

2. Six Nutritional factors that may be responsible for addiction, dependence, anxiety, depression, and mental illnesses overall.

Melvin Werbach, M.D., author of Nutritional Influences on Mental Illness , wrote that these six nutritional factors play a big role on anxiety, elevated levels of lactic acid, and mental illness overall:

1. Alcohol 

2. Caffeine 

3. Sugar 

4. Deficiency of the B vitamins niacin, pyridoxine, and thiamine 

5. Deficiency of calcium or magnesium 

6. Food allergens

Source: Werbach M. Nutritional influences on mental illness: a sourcebook of clinical research. Tarzana, Calif.: Third Line Press, 1991. 

3. Adopt the ONE DAY mindset

Check out this episode here. 
 

We can do anything for ONE DAY.

If you can do it for ONE DAY you can do it forever.

But don’t think about it forever.

THINK about ONE DAY AT A TIME.

Put in to practice something for ONE DAY and keep going.

Within a short period of time you have multiple days, multiple weeks, multiple months.

What you get is the accumulation of consistent action.

Low calorie diets, restrictive eating, and extreme diets where you are eliminating one of the 3 key macro nutrients long-term perpetuate a falling off the wagon, binging, spiralling behaviours, and just feeling deprived and miserable.  Many do not thrive on diets.

Within the context of healing and recovery, eliminating and abstaining from certain addictive substances for a period of time takes on the goal of getting to the root cause of addictions to things like alcohol, drugs, sugar, caffeine, baked goods, or other behaviours.

After a set period of time you need to assess your ability to sustain a healthy relationship with these substances and if the desire is there to yes reintroduce these substances and/or behaviours or to possibly continue abstinence. 

One Day at a Time.

Classic 12 Steps of the 12 Step Addiction Recovery Programs

4.  To Go Without is to Go Within (Feel to Heal)

As I woke up on day number 42 of my latest 9th attempt of the 75 hard program realizing that I forgot to read my pages,  WOW! Really Really!?

Feeling like the worlds biggest looser and a fraud.  I just sat with it.  I processed it for an entire week.  Don’t be too quick to jump back on the horse.  

Sit with it. Process it. Ask WHY. Meditate.  Go IN.

I had lost way before day 40.  I had been sneaking bits of forbidden foods the whole time.  Principle #1 admit and acknowledge your addictions. So today I’m day 7 being CLEAN (the six substances) No Alcohol, Drugs, Caffeine, Added Sugar, Gluten, or Dairy.  None of it.  

I feel great.  I feel clear and I have no interference. 

But it's still not easy.
 

1. Identify your triggers: stress, emotions, mental state.

2. Feel to heal. Sit with the discomfort. Sit with the hunger and the cravings.

3. Learn and adapt to go without.  Eliminating these substances contributes to healing your inner biochemistry.  

4. Build and Strengthen your mental muscles: willpower, saying NO, abstaining. 

5. The G word.

I can’t think of one single recovery and healing story where there wasn’t the presence of the G Word.  GOD.  A higher force outside of yourself.  A higher level of consciousness, prayer, inner knowing, inner wisdom, inner knowledge. 
 

Sometimes we have to eliminate something to get to the life god intended us to live.  A life of meaning and happiness.  

I hope you enjoyed this week's newsletter/blog and don't forget to check out our brand new podcast version of the Freedom 5 weekly.

 

If you would like support over the next month, 3 months, 6 months, contact us today to get started on a personalized plan to rebalance your health. 
 

Book your complementary consultation today.

Contact us today to get started!

44: Toxins in Tap Water and How these Chemicals Impact Health, Fluoridation on Trial, Water Filter Reviews, Next Level Water Upgrades

1. Toxins in your Tap Water

Basically anything that goes down the drain can enter our water systems. 

WHY is it important to reduce toxins from our water supply?

The greater the toxic load, the harder the liver and immune system has to work.  

Overtime the liver gets bogged down with so much and becomes less effective at filtering out the daily toxins which puts more and more stress and burden on the immune system.

Many harmful toxins are fat soluble in which the liver, through detoxification, must convert these fat soluble toxins to water soluble compounds so that they can be excreted and eliminated from the body through sweat, urine, stool, and/or breath.  Unfortunately, many of these toxins do not get properly converted and removed which means they get stored up in our fat (adipose) tissues.  These toxins accumulate over time in our bodies which makes us feel sick and unwell as we age.  

Read more on Liver Detox here: Edition 28 Spring Clean the Body

What may be coming out of your tap?

This is not a complete list, but possible toxins found in tap water may include;

Disinfectants: Chlorine, Bromine
Viruses
Parasites
Pathogenic Bacteria
Fecal Matter
Pharmaceutical Drugs
Trihalomethanes: chloroform, dibromochloromethane, bromodichloromethane, bromoform
Inorganic minerals: Chloramine, Chloride, Chlorine Residual, Free Chlorine
Fluoride
Heavy Metals: Barium, Lead, Arsenic, Chromium, Aluminum, Mercury
Pesticides, Glyphosate, Atrazine 
VOC’s
Petroleum Products
Nitrites
Microplastics
PCB’s

Stay informed and learn more with the: Pesticide Action Network North America

2. Impacts of Tap Water on GUT Health, Brain Health, Hormones, Respiratory Health and more…

The Symptoms of long-term exposure, consumption, and inhalation of the chemicals found in tap water vary;

Low Thyroid
Brittle Bones
Weakened Digestion
Hormone Dysfunction
GERD, Acid Reflux
Eczema, Psoriasis
Fertility Issues
Calcification of Pineal Gland
Lowering of IQ in Children
ADD, ADHD
Autism
Mental Health Disorders
Arthritis

 Toxins impact our biology on a lot of levels.  Chlorine and other disinfectants are used to treat our water systems so that every day millions of people have access to potable water in the absence of waterborne  illness such as cholera, typhoid fever, and dysentery.

However, as more disinfectant agents are added by municipalities to drinking, bathing, and recreational water to disinfect and kill bacteria, this same effect wipes out the good bacteria and probiotics in the human gut microbiome.  Long term consumption and exposure to chlorinated water can contribute to certain imbalances such as leaky gut, immune weaknesses, and other dis-eases within the body as mentioned above.

Additionally, when the disinfectant agent, chlorine, is combined with methane, a natural occurring compound found in water, this creates carcinogenic by-products called Trihalomethanes, a group of four chemicals; chloroform, bromodichloromethane, dibromochloromethane, and bromoform.

When we take a hot shower, the chlorinated/brominated + other possible disinfectant by-products in the water change from a liquid to a gas state (the hot steamy vapours).  Inhaling in this hot steamy shower air into the lungs where then it gets passed directly to the blood stream.  Consequently the long-term exposure of chlorine ingestion and inhalation impacts our;

Brain Health
Liver Function (reducing liver detox abilities and glutathione levels)
Respiratory Health
Energy (mitochondria)
Gastrointestinal Health 
Hormone Function

Certain government websites advise us to open the window, lower the shower temperature, or make sure the space is well ventilated, but this isn't really dealing with the harmful chemicals.

Boiling or distilling water results in the evaporation of certain chemical compounds, but not their actual removal.  Boiling water doesn't purify or remove chemical toxins from your water and with distillation, unless there is an extra filtration step, there is a risk that the evaporated chemical compounds reinfect the water. 

It is never a good idea to drink tap water in my opinion. In 1992 the American Journal of Public Health published a report that showed a 15% to 35% increase in certain types of cancer for people who consume chlorinated water. This report also stated that much of these effects were due to showering in chlorinated water. The National Cancer Institute and the US Council of Environmental Quality estimates cancer risks for people who consume chlorinated water to be 93% higher than for people who do not. There are some significant risks related to consuming chlorine and chlorinated by-products.

Halogen Compounds Impact Hormone Health

Chlorine, Fluoride and Bromine interfere with absorption of key nutrients like iodine because these halogen compounds can be uptaken by different receptors in the body found in the thyroid, pineal, as well as reproductive organs. Thyroid uses iodine as nourishment, but fluoride and chlorine can be uptaken by the thyroid gland instead, therefore blocking  the need for iodine. In Germany and in Austria since the 1930s doctors used to bathe patients with overactive thyroid in tubs containing fluoridated water because it is a known halogen.  

This is why there is a strong correlation with high levels of these compounds and brain, thyroid, metabolism, and reproductive health disorders.

3. Fluoridation on trial

Watch here

Fluoridation on Trial – Prenatal fluoride exposure is associated with large and significant reductions in IQ. Robert F. Kennedy Junior discusses lawsuit against the EPA (Environmental Protection Agency) to end fluoridation of drinking water took another giant step forward. 

Read also Canadian scientist Bruce Lanphear MD’s declaration to the court

Fluoride is a confirmed poison.   

The #1 call that the American Association of Poison Control Centres receives daily is from parents of sick children that have eaten toothpaste.Fluoridated tap water and toothpaste consumption  have been shown to correlate with certain health conditions:Low thyroid, brittle bones, weakened digestion, hormone dysfunction, GERD, acid reflux, eczema, psoriasis, fertility issues, calcification of the pineal gland, mental health disorders, arthritis, and more.Health authorities and municipalities continue to advocate the safety in small amounts, but that's the problem.  It's the slow poisoning of our bodies by chemicals that leads to an overflow of the proverbial rain barrel, what we consider dis-ease in the body. European countries that do not add fluoride to their water show no increase in cavities versus municipalities that do.  97% of  European municipalities do not add fluoride to public drinking water.

Source: Fluoride Action Network

4.  Water Filter Options

First and foremost there isn’t ONE best water purification system on the market. Pure 100% water does not exist naturally on our planet. There is no place that is just water, like distilled water. There are always minerals and other substances contained in water.

Every modality has a list of pros and cons based on your personal budget, circumstances, and individual needs.

There are 3 main methods to purifying water: Carbon filters, Reverse Osmosis, and Distillation.

Activated Carbon

There are 2 types of carbon filters; granulated carbon and solid block filters. Granulated carbon filters have air spaces between the carbon particles to trap bacteria and remove it from water, but bacteria can multiply within the air spaces. Silver is used in most granulated filters to kill bacteria, but there are concerns about ineffectiveness and silver toxicity. These filters are very economical, but their use is short-lived and safety is questionable.

An activated carbon block removes most chemicals through absorption (electromagnetically attracting chemicals to the block itself). Chemicals removed in this way typically include chloramines, chlordane, lead, mercury, MTBE, PCBs, toxaphene, VOCs such as toluene and xylene. Solid carbon block filter’s effectiveness depend on their micron rating and their volume of water treated (they can only hold a limited amount of sediment). They should be changed regularly to avoid dumping more bacteria and chemicals back into the water. Depending on the manufacturer, a carbon filter may clean from 500 - 3000 gallons of water, each unit will vary on the amount of sediment in the incoming water and should be changed at about 75% of its maximum capacity. Calculate your average daily use and mark a time change on the calendar.

Reverse Osmosis

Reverse Osmosis RO filters remove almost all toxins including minerals. These systems usually have multiple filters allowing different sized chemical and toxin molecules to pass through different steps including a carbon pre and/or end filter. There are also usually options to remineralize the water. RO units can range in size making 3 to 10 gallons a day and also tend to be at one of highest price points ($1000 -$4500). Some authorities believe that RO is the best way to purify water; Although there are some disadvantages to these systems and quality will vary based on manufacturers. The general life of an RO filter typically lasts 5 years and the carbon filters would need to be replaced more often depending on consumption. The unit may require various maintenance and repairs along the way. One main advantage to investing into a whole-home RO system is that there is the option to filter the water coming out of every faucet in your home.

"The average 10-minute shower is the equivalent to drinking 20 gallons of tap water."
-Dr. Shulze, Detox Special Report, April 2013

If you do not use a whole-home filtration system, there are options to filter individual bath and shower faucets. I currently use and recommend the Sprite Bath Ball and the Sprite Shower filter which is available with or without a shower head.   These are universal and work with most bath and showers. 

Distilled Water

The distillation process involves vaporizing water (turning it into steam) in one chamber and then condensing it into liquid in a separate chamber. This process removes most minerals, organisms, and chemicals from the water. However; VOCs such as xylene that have a higher boiling point than water will not be removed. Some very basic distillers do not remove chlorine/chloramine and other volatile gasses such as petroleum, oil, gasoline, and many pesticides are able to transfer across during distillation. Newer distillers on the market are fitted with additional filtration devices to block out anything that may distill over with the water, as well as, an activated post carbon filter.

The main disadvantage with distilled water is that they are fairly expensive and require a lot of electrical energy and significant time for water to be distilled (about 5 hours per gallon).

Based on these 3 methods of water purification, there is still some controversy on which way is the best way. In my opinion, there is no best way and in an ideal scenario, we are using a combination of the 3 above methods.

Some believe that regularly consuming distilled water may cause mineral deficiencies while others say we should be drinking demineralized water because the minerals found in water are inorganic. Both of these statements are only half true.

The bottom line is that;

1. Chemicals are not good for us and we need to get them out of our drinking and cooking water.

2. Chemicals create deficiency.

3. Minerals levels in water are not anywhere sufficient to satisfy body nutritional needs.

5. Integrative Health Solutions

Decide on a filtration system for your kitchen, drinking, and cooking water and understand that it may not be perfect. If you are drinking, cooking, and bathing in tap water right now, take the next best step to upgrade ASAP, step 1.

This is one of the most important and crucial first investments if you haven't done so already for your health.

Next Steps...

1. One of the best low investment water purification first steps (an upgrade from tap water) would be to go with the solid carbon block filter, the Big Berkey ($300-$450).  It uses gravity and carbon blocks plus fluoride filter attachments (no electricity, no hookups, portable).  What does the Berkey countertop filter remove? Complete List.

2. Remineralize your water with trace mineral drops, CT Minerals (Cellcore), or even consider a mineral complex supplement (Designs for Health, Thorne)

3. Alkalize your water with a squeeze of lemon/lime or a greens powder (Mother Earth Labs, Can Prev)

3. Start your morning with a natural electrolyte sea salt + lemon/lime

4. Focus on nutrient-dense hydrating foods over plain water (smoothies, soups, juicing recipes) whole foods lifestyle (3 structured meals for weight maintenance). Get in some more alkalinity with fresh-pressed green juice.

5. Ozone generators, such as the TheraO3, can be used to sanitize all of your food sources by simply bubbling the low Gamma O3 into your kitchen sink filled with tap water. Within minutes your tap water transforms into a sanitation station and can sterilize and disinfect all forms of unhealthy foreign bacteria, viruses, parasites.

6. Rain Barrels help save on water costs and your gardens prefer the natural rain water.  

7. In emergency situations or when traveling, consider the life straw, and/or iodine-based germicidal tablets.

8. If you are feeling stuck in your wellness journey, have a high toxic load, or perhaps dealing with a chronic or long-term illness, you may want to consider a counter-top distiller by my pure water as a next step.

Have a great week and I hope you enjoyed this article all about water and living with more harmony and wellness.

Keep leveling-up and improving your health and wellness.

Stephanie

If you are feeling confused or overwhelmed on where to start and would like an unbiased professional opinion book a complementary consultation today.

Contact us today to get started!