Medicinal Herbal Tea (Tisane) for Digestion

This particular tea (technically a "tisane," the technical term for 'tea' that is only herb-based and doesn't actually include proper tea leaves) is one of my favorites at the moment to help assuage upper GI distress like heartburn or GERD, general indigestion or a nervous tummy. It's a specific blend of herbs and roots (sourced in bulk from Fettle Botanic in Portland): slippery elm, licorice, ginger, lemongrass, marshmallow Root, oatstraw, plantain and skullcap.

DIY Medicinal Herbal Tea for Digestion

The general rules of medicinal tea-making applied: boil water, let cool down a few degrees (to 200 F or so), pour into a quart jar, add six* tablespoons of the herbal blend, close with a lid and let sit on the counter for 12-18* hours. Strain (see video below) with a fine metal sieve and/or a cheesecloth or nut milk bag, and store in a clean jar in the fridge, drinking as needed prophylactically or as a soothing remedy.[video width="1920" height="1080" mp4="http://letthegoodin.com/wp-content/uploads/2017/08/20170824_162209.mp4"][/video]*The total amount of tea to use and how long to let it steep varies from one tea/tisane to another, depending on ingredients.

Four Key DIY Habits to Boost Oral Health + Care

Brushing, flossing* and regular dental cleanings may be the three primary cornerstones of good dental health practices -- but there's more you can do to make your mouth even happier. To improve or maintain a healthy mouth -- from fresher breath and healthy oral bacteria to potentially reducing issues like cavities and gingivitis -- consider these oral health practices (we are not affiliated with any brands mentioned below -- they are just products we personally and professionally know, use and trust):

• Tongue scraping. This is a standard Ayurvedic practice that involves using a tool to gently scrape along the surface of the tongue, back to front, seven to 14 times. It's best done first thing in the morning. Tongue scraping can help eliminate buildup that naturally accumulates on the surface of the tongue. The outermost layer of the top of the tongue is made up of protective dead cells, known as keratin, which can build up and cause issues. Here is a basic tongue scraper available on Amazon.

• Oil pulling. This is another standard Ayurvedic practice with great potential to support optimal oral health. It simply involves taking a small amount of a certain oil and swishing it around in your mouth (for as little as a minute or two, but doing it longer can potentially offer better results). It can be easier to start with a small amount of oil -- even just half a teaspoon -- and work your way up to a little bit more. As you swish, the volume will increase in your mouth as it combines with saliva. Sesame and sunflower oils are two traditional oil options, alone or as a blend, as is coconut oil (a personal favorite). Remember to not swallow whatever oil you use, and to spit it out in the toilet or garbage, and not in a sink (as pure oil down the drain can cause plumbing issues). Once done swishing, rinse your mouth with warm water. For a truly Ayurvedic approach, the best oil for you to use is dependent on your unique constitution, or dosha. In general, though, unrefined virgin coconut oil is a preferred and readily accessible go-to. Dr. Bronners and Nutiva are two great organic brands, as is 365 Whole Foods organic. There are also blended products available. I've tried and liked the pulling oil made by GuruNanda, but recently have been using and really loving the brand Magic Mouth. The base of Magic Mouth is coconut oil, but it also includes a few other (food-grade, antibacterial, anti-inflammatory, and so on) ingredients that support oral health: xylitol**, diatomaceous earth, neem, peppermint oil and tea tree oil. The oil has a cool feeling in the mouth because of the light mintiness, which can help make the oil pulling experience a little more pleasant especially for newbies. I've actually noticed a change overall since starting to use this product a few weeks ago, after not oil pulling for a while.

• Mouthwash. Conceptually, this isn't anything new. But I bring it up because if you like or want to use mouthwash, be sure to take a close look at the ingredients list. Many mouthwashes contain alcohol, which is intended to help kill bacteria and act as a carrier for certain other ingredients. But alcohol-containing mouthwashes have also been shown to carry risks that may outweigh the benefits for many -- including dry mouth, corroding of composites, and an increased risk of developing ulcers as well as mouth / throat cancer. The good news is many alcohol-free mouthwashes are readily available today. We have been using and like the options made by Desert Essence.

• Oral health probiotics. Probiotics play a vital role in our gut health, which in turn directly impacts the health of our whole body. And, no matter how you ingest probiotics -- through supplements, drinks or fermented food -- they can have a systemic effect. You may know about certain probiotic supplements that are designed and formulated to be digested specifically in the intestine. In a similar vein, there are also chewable probiotics geared toward oral health, as well as that of the ears and sinuses. Some dentists seem to be getting on the oral probiotic bandwagon, particularly for products that include good bacteria specific to oral (vs. intestinal) health. Several strains of probiotics in particular, s. salivarius K12 and s. salivarius M18 ("s." = streptococcus), have clinically shown to be protective of the teeth and gums, and also support ear, sinus, and throat health. NatureWise is one brand offering an oral-health-centric probiotic containing these probiotic strains.

Turning these practices into a doable routine might look like starting your day with a gentle tongue scraping followed by oil pulling, and then brushing your teeth. Before bed, brush your teeth again, floss and take an oral health probiotic. Mouthwash can be utilized after either brushing, eating or whenever desired.As always, we encourage you to do your own research, and advocate yourself when speaking with your healthcare providers (dentists included!). Don't be afraid to push for more information when you need it. Have any questions? Send us an email.*It's worth noting that flossing came under debate recently, with some dentists and dental experts questioning its effectiveness in cavity prevention and gum health. While I am not a scientist researching this in a clinical setting, human experience tells me that flossing every day removes visible (and even smaller) food particles that brushing alone doesn't dislodge. Seems like a fairly rational, no-brainer conclusion to assume that removing these things from between your teeth on a daily basis is helpful in preventing bad bacteria and plaque from developing and impacting breath, cavities and gum health.**There has been a lot of debate on the long-term safety of regularly ingesting xylitol, or other sugar alcohols, in any substantial volume. While digestion does begin in the mouth with saliva, the oral health benefits of xylitol seem to outweigh potential risk of the ingredient. So, it appears to have worthwhile value within an oil pulling regimen. As far as food consumption of xylitol, that warrants a separate discussion (coming soon!) -- but in short, we choose to avoid consumption of xylitol or other sugar alcohols.

Additional Resources

The following links feature a range of published data and opinions related to the oral health practices outlined above (ranging from positive to neutral to negative -- need to investigate and understand all sides of an argument!):American Academy of Oral & Maxillofacial Pathology (AAOMP). Hairy/Coated Tongue. AAOMP website. http://www.aaomp.bizland.com/public/hairy-tongue.php. Accessed April 27, 2017.American Dental Association (ADA). Science in the News: The Practice of Oil Pulling. ADA website. Published May 14, 2014. Accessed April 27, 2017: http://www.ada.org/en/science-research/science-in-the-news/the-practice-of-oil-pulling.Asokan S, Rathan J, Muthu MS, et al. Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: A randomized, controlled, triple-blind study. J Indian Soc Pedod Prev Dent. 2008;26:12-7.Go Ask Alice Team. Alcohol in mouthwash -- Does it cause cancer? Columbia University, Go Ask Alice. Accessed April 27, 2017: http://goaskalice.columbia.edu/answered-questions/alcohol-mouthwash-%E2%80%94-does-it-cause-cancer.Gutkowski S. An in-depth view of oral probiotics. Dentistry IQ website. Published May 2012. Accessed April 27, 2017: http://www.dentistryiq.com/articles/2012/05/gutkowski-probiotics.html.Nagelberg, RH. Oral Probiotics. Dental Economics website. Accessed April 27, 2017: http://www.dentaleconomics.com/articles/print/volume-102/issue-10/practice/oral-probiotics.html.Nayak PA, Nayak UA, Khandelwal V. The effect of xylitol on dental caries and oral flora. Clin Cosmet Investig Dent. 2014; 6: 89–94. Published online 2014 Nov 10. doi: 10.2147/CCIDE.S55761Ozer S,  Tunc E, Tuloglu N, et al. Solubility of Two Resin Composites in Different Mouthrinses. BioMed Research International. 2014; 580675: 4. Published April 7, 2014. doi: 10.1155/2014/580675.Patel S. The Benefits of Tongue Scraping. Chopra website. Accessed April 27, 2017: http://www.chopra.com/articles/the-benefits-of-tongue-scraping.

Peedikayil FC, Sreenivasan P, Narayanan A. Effect of coconut oil in plaque related gingivitis -- A preliminary report. Niger Med J. 2015 Mar-Apr; 56(2): 143–147. doi: 10.4103/0300-1652.153406.

Wescombe PA, Hale JDF, Heng NCK, et al. Developing Oral Probiotics from Streptococcus salivarius. Future Microbiol. 2012;7(12):1355-1371. Published online: http://www.medscape.com/viewarticle/777316_4. Accessed April 27, 2017.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Spring Salad Platter

This is a beautiful, nutritious and delicious spring salad platter that could easily be tossed together in a large bowl instead. Rather than a proper recipe, consider this inspiration via approximations as I didn't measure ingredients very specifically. But they all worked so nicely together, I had to share!

• A few small bunches of little gems lettuce

• A few handfuls of sprouted microgreens

• About 4 medium beets peeled, sliced thin (tossed with a little olive oil, laid out on a tin foil-covered baking sheet and roasted about 7 min. per side at 350 degrees)

• About one and a half medium red-fleshed potatoes cooked whole and then sliced thin (or other colorful potato, sweet or otherwise) (covered with cold water in a pot, brought to boil while covered, simmered uncovered until tender to the touch with a fork, cooled in a bowl of cold water)

• 1 can white beans, rinsed and drained

• A handful of calvestrano olives, sliced

• 2 green onions / scallions, thinly sliced

• A few springs of fresh herbs (dill and chives), roughly chopped

I made a secret recipe shared by a dear friend that is a lemony-dijon-caesery blend to be drizzled on top of servings -- but some good olive oil, fresh lemon juice, salt and pepper would be lovely. Or anything you prefer or have on hand, really.

Functional Fitness and Krav Maga

What is "functional fitness"? Functional fitness includes exercise that typically focus on enhancing strength, agility and/or flexibility for purposes beyond simple fitness, but to also help us to better complete everyday or other specific kinds of tasks. A perfect example of functional fitness are various types of martial arts or self-defense.Krav Maga is one such type of functional fitness. Originally developed as a self-defense system for the Israeli Defense Forces and Israeli security forces, Krav Maga classes and trainings are now available around the world for laypeople, at gyms or Krava Maga-specialty studios. (In the Portland, Oregon area, check out Krav Maga Portland.)Ross Cascio, an expert level instructor with Krav Maga Worldwide with more than a decade teaching Krav Maga self-defense, fight, and fitness classes, was generous enough to share the following core Krav Maga movements with accompanying directions. This can all be practiced at home (solo -- no hurting any partners here!) as a means of both exercise and learning useful self-defense approaches. Here's what he had to share:

• Krav Maga Fighting Stance - Stand with your feet just a little further than hip-width apart. If you are right handed, take one step forward with your left foot; if you are left-handed take one step forward with your right foot. Keep a little bend in your knees. Keep your hands open and out in front of your face (palms away). Keep your elbows in and your chin tucked. Practice moving in your stance by always stepping with the foot closest to where you want to go, and pushing with the opposite foot.

• Krav Maga Straight Punch - From your fighting stance rotate your body so that your shoulders and hips turn and your arm drives straight out in front of you. Imagine striking the target with your top two knuckles (pointer and middle finger). Remember; when you punch involve your whole body. If your hips and shoulders aren't turning behind the punch you aren't making the strongest strike possible. Recoil the punch back to the original position in a straight line.

• Krav Maga Hammer Fist - From your fighting stance, rotate your hips and shoulders exactly like you would for a straight punch...instead of making the strike with your knuckles, send the bottom of your closed fist (bottom of your pinky) toward the target, as if you were going to hammer a nail into a board directly in front of you. Recoil your strike directly back to the original hand position in fighting stance.

• Krav Maga Front Kick To The Groin - From your fighting stance, drive your hips and back knee forward, then let your lower leg unfold, with foot flat and your toe pointed forward (not up) as if you were going to cut a person in half, through their groin, with the top of your foot. A flat foot provides the widest striking surface, and offers the best chance of doing damage to the target. Recoil your leg to the back position, and the original fighting stance.

• Krav Maga SPRAWL! - From your fighting stance, bend your knees until your hands can touch the ground. Supporting yourself with your hands, jump your feet back as if getting into a push up position, let your hips drop low to the ground while your head and chest stay up and you look to the ceiling or in front of you, not down. Pop up directly to your fighting stance. A sprawl is used to defend against someone grabbing your legs and lifting you off the ground or tackling you. If you drop your hips fast and explosively when someone tries to grab you around the waist, you can free yourself from the grip and smash that person down to the ground. The movement is similar to a burpee when practiced alone.

• Move around in your fighting stance, do 100 punches, 100 hammer fists, 100 front kicks, and 20 sprawls and you'll get your heart pumping pretty well!

Try it in front of a mirror to get started. Krav Maga is certainly something worth considering in-person instruction for, especially if you are just beginning to explore this and/or want to advance your training. But the above pointers may offer a helpful taste of what to expect with Krav Maga... and if nothing else, may help break up your day and get you moving around your living room or office with some new (and functional) exercise inspiration!

As with any type of fitness regimen, especially when starting something new-to-you, work within your comfort and abilities and always check with a healthcare provider about any concerns or questions.

The Best Barre

Barre is a fun and effective workout style that can accommodate a broad spectrum of fitness levels and experience, and nicely complements other types of exercise. As barre workouts have become so immensely popular, there are now so many classes available, -- especially in more suburban and urban areas -- from regional and national chains / franchises to individually-owned and -designed classes/studios, as well as barre-style classes offered as part of larger gyms. I've taken many classes at a variety of these studios around the country, and for a number of reasons I have come to find barre3 to be my favorite:

• While there is a similar flow to each class, the "routine" differs each time. This keeps the classes fresh and interesting (no boredom!), and perpetually good for your body (no staleness!)!
• The instructors are consistently very good at what they do. Friendly, fun and knowledgeable. Importantly, they are approachable and regularly offer a spectrum of modifications for any given exercise -- to make it easier, adjust for any physical restrictions, or make it more challenging.
• The cues given on alignment and form are very appropriate with both safety and effectiveness of exercise in mind. (This is one particular area where I've had frustrations with several other barre studios -- I've found the approach of some regarding spine, pelvis and core positioning and engagement to be not only uncomfortable, but risky.)
• The overall environment and vibe is really enjoyable. Yes you're there for a tough workout, but that's balanced by a very supportive, friendly an relaxed atmosphere. The emphasis is placed on working within your personal comfort zone, and identifying your own threshold and pushing yourself safely. And the focus is, appropriately, on strength and wellness vs. aesthetics. No talk of "trouble zone" nonsense here (at least not in my experience).
• The studios are comfortable and clean (admittedly a very subjective point, but I love the cork-based floors at barre3 compared to carpeting at some other studios).

The barre3 studio in Southeast Portland is particularly fantastic, from the instructors and staff to the space itself (welcoming, well-appointed and full of natural light).The one real negative is common with pretty much all workout studios, in that it is fairly expensive. So, it's always worth looking into new student discounts, Groupons, package deals and other promotions (sometimes there are additional discounts around holidays). There are also online classes available for a much lower price than in-studio. Barre3 is one studio where I'd recommend in-person classes to just about anyone, even if only one class once in a while to change things up and awaken your body a little bit differently.Save

A Word (or two) on "Yoga Bodies"

With the new year, there's been a onslaught of promotional marketing around various fitness programs and regimens, including many centered around some form of yoga. To that I say, great! The more people that become inspired to practice yoga, the better.However.There is a negative message between the lines of a lot of the language I've seen, and I don't like it: the implication that, in terms of yoga, one must look or be a certain way to "achieve" a "yoga body".Well. There's a not-so-secret secret you should know...Despite all that noise, there is nothing you need to do to get a "yoga body".You already HAVE a yoga body.EVERYBODY has a yoga body. It's the one you're born with.No matter your size; whether you're a seasoned yogi or just testing the waters; your level of fitness or physical abilities; your shape, height, sex, age, etc. etc. -- you have a yoga body.Take a moment, sit quietly, inhale and exhale deeply through your nose if possible, and focus on your breath. Therein lies one of the simple yet profound foundations of yoga (that can become all the more profound and layered the more you do it!). Move into asana if you want to and can (and that too can look like many different things), or focus on other yoga forms. Explore, and keep exploring, and see what feels right for you.Like with anything, progress takes time. But yoga is about the process and the now.Just don't get deterred by what you think yoga "should" look like. Focus on the physicality of yoga from a structural, safety, cuing and health standpoint.Yoga is not about looking a certain way. It does not discriminate. It's a practice and an intention. It's collective and individual. And it's for everyone -- or, at least, anyone who wants it.

Recipe: (Yet Another) Avocado Toast with Hummus, Tomatoes and Not-Goat-"Cheese"

Heidi Ho Organics' live-cultured "ne chèvre" is our new favorite topping/addition to many veggie-full meals. It's very creamy and mildly savory and tangy, not unlike actual goat cheese, and therefore very versatile. Good vegan "cheese" is getting better each year, and Heidi Ho (Portland-based!) products are an excellent option in the mix.Above, it is pictured with sliced green zebra cherry tomatoes, layered over smashed avocado and a good schmear of lemon King Harvest Hummus (also Portland-based) on vegan, gluten-free seeds & grains bread by Little Northern Bakehouse. Topped with plenty of chili flakes, himalayan salt, pepper and garlic. Perfect for breakfast, lunch, dinner, snack time -- take your pick! What you get is a filling, incredibly nutritious and delicious meal or snack (that also happens to be gluten free and vegan).Save

Recipe: Banana Chia Nutella Bread (vegan, gluten free, one-bowl)

Yes, another banana bread recipe. Never gets old!

Recipe: Banana Chia Nutella Bread

Author:

Let the Good In

Prep time:

15 mins

Cook time:

55 mins

Total time:

1 hour 10 mins

Serves:

1 loaf pan

vegan and gluten-free, and made in one bowl!

Ingredients

• 1/4 plus 1/8 cup chia seeds

• 4 small ripe bananas

• 1 tsp pure vanilla extract

• 3 tbsp melted coconut oil

• 1/3 cup coconut or brown sugar

• 4 tbsp maple syrup (depending on sweetness of banana)

• 3.5 tsp baking powder

• 1/2 tsp sea salt

• 3/4 cup unsweetened almond or other nondairy milk

• 1 3/4 cup (140 g) almond meal

• 1 3/4 cup gluten free flour blend (like Bob's Red Mill 1:1)

• 2-3 tbsp vegan, lower-sugar nutella (homemade or made by Justin's or another brand)

Instructions

1. Preheat oven to 350 F.

2. Grease and/or line a loaf pan with parchment paper.

3. Starting at the top of the ingredient list and working your way down (except the nutella), incorporate one at a time in a large mixing bowl. Stir all well, using a whisk as well until almond meal and flour area added.

4. Pour the batter into the prepared baking pan, and spread out evenly with a spatula. Use a spoon to add small dollops of the nutella over the top, and spread over or swirl around as desired. TIP: You can heat up the nutella slightly over the stovetop to loosen it up before adding it to the batter to make it more easily spreadable.

5. Bake for 55 minutes or until an inserted toothpick comes out clean and the top has firmly set.

6. Let cool in pan for at least 20 minutes before transferring to a cooling rack. Store covered (like on a covered cake stand) or in the fridge. It'll keep for a few days... but good luck making it last that long :)

3.4.3177

Banana bread is an ever-evolving recipe in our kitchen, and here is the latest. It's dense, moist, and not too sweet -- but a little decadent thanks to a (vegan) nutella swirl over the top. I love all the chia seeds in it -- kind of like the banana-chia version of lemon-poppy seed. Give it a try and tell me what you think! Recipe adapted from my last version, which was adapted from this one by Minimalist Baker.SaveSaveSaveSave

Recipe: Marinated Tomato Salad

An abundance of tomatoes from the garden evolved into this salad where tomatoes are the star of the show, kind of like summer on a plate now that some lovely coolness has already set in with September.The basic marinated tomato salad recipe: Chopped tomatoes with cucumbers, garbanzo beans, kalamata olives and shallots, tossed in a dijon vinaigrette (mustard, garlic, apple cider vinegar, olive oil, salt, pepper). Marinated in the fridge overnight and then topped with a little salt, lots of pepper and chili flakes and some fresh basil just before eating.Get in all of the refreshing summery veggies as long as they're available!Save

Have a cold? Try this at-home DIY home remedy!

Stuffy nose/sinuses, sore/tickly throat, cough? That's  me right now -- I so rarely get sick, knock on wood, but just got hit with a summer cold. Love and recommend this tried-and-true concoction -- "Congestion Comfort" -- to help kick a cold and ease symptoms.Simply brew a soothing tea in hot water according to directions (try Throat Comfort or any of the cold variety by Yogi Tea) and add 2-3 tbsp of raw apple cider vinegar (like Braggs), the juice of one organic lemon, 1 tbsp manuka or local honey, 1 dose of echinacea tincture and 1 dose of elderberry tincture (according to dosage on a respective bottle, which can vary in amount). You can buy the tinctures or similar extracts at Whole Foods or your local health food or herbalist/apothecary store, or online.Give it an additional boost by adding slivers of fresh ginger or turmeric root, and/or other immune system-supportive tinctures/extracts. And before bedtime, consider adding a splash of whiskey.Be well!

Nutritional Yeast Vegan "Cheese" Sauce

Creaminess is texture not found consistently or very frequently in vegan eating due to the absence of dairy. The most common vegan sources of something creamy are probably avocado, soaked and blended nuts, non-dairy milks and butter substitutes, and tofu. But certainly when cheese is removed from the picture, you need to get a little more creative to bring back a creamy texture to your plate.I made vegan mac & "cheese" a while back, the base of which was Daiya "cheddar", and was extremely pleasantly surprised with how great it turned out both in favor and mouth-feel - though Daiya gets most of the credit for creating a product that melts and imitates real cheese so closely.I've been reading a lot about nutritional yeast though, and my curiosity to make something in which that was the main ingredient finally got the best of me. I made this nutritional yeast sauce over the weekend and similar to my vegan mac & cheese, I was yet again taken aback by how well this creation turned out.On a slight digression... I've seen nutritional yeast referred to as "nooch" on many online resources... and maybe since "nutritional yeast" is a lot (I guess?) to say/type over and over, I can begin to understand a shortened nickname... but even so, I just can't get on board with calling it nooch. No judgement, but I prefer the whole name or an initial abbreviation (NY?)!Nutritional yeast is an interesting and versatile ingredient. I've been using Bragg brand, which is vegan, gluten-free, non-GMO and sugar-free. And, not only does it taste great in many recipes, nutritional yeast has some noteworthy nutritional value, particularly for a vegan source. Most of all it's a tremendous source of B vitamins - thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cobalamin (B12) - as well as other vitamins like selenium, 18 amino acids, and minerals such as zinc and iron. (On yet another quick digression, I've been thinking a lot lately about how we are constantly told to "take our vitamins", but sometimes the benefits and specific importance of each gets lost in translation. So, stay tuned for a post on the breakdown of important vitamins and minerals!).This nutritional yeast cheesey sauce is easy to whip up in no time, and is so tasty: it's very creamy, rich, salty and tangy. It's also very versatile: eat is as is and dip in your favorite chips or crudite, pour it over raw or cooked veggies or grains, or add in some diced tomatoes, olives, peppers or herbs for a new twist.Click through for the recipe!Recipe: Nutritional Yeast "Cheese" SauceWhat You Need

• 1/4 c nutritional yeast 
• 1 tsp salt
• a few grinds of fresh black pepper
• 1/4 c flour (brown rice or other gluten-free blend, or all purpose unbleached flour)
• 3/4 tsp garlic powder
• 1/2 tsp mustard powder
• 1 c water
• 1 1/2 tbsp Earth Balance (or other vegan butter substitute)
• dried cayenne (optional)

What You Do

• Mix all of the dry ingredients in a small saucepan
• Slowly whisk in the water, whisking until all clumps are gone
• Add Earth Balance and put the saucepan over medium heat, whisking frequently until it begins to bubble and thicken
• Remove from heat and taste in case you need to adjust any seasoning
• Add a pinch or two of cayenne for some heat, or chopped veggies for a heartier dip/sauce
• Leftovers should keep for a couple of days in an airtight container in the refrigerator - but my guess is you'll rarely have any leftovers to save when you make this!

 Save