*** Article of the Week: Sneezing and Wheezing More than Usual This Spring? Natural Ways to Control Allergies - By Susanne Warren ***
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News reports from this year and last tell us that increasing numbers of us are experiencing seasonal allergies. If you're suffering and find that your prescription or over-the-counter medications seem ineffective, why not consider trying a natural remedy? Don't stop taking your medications, although you'll most likely want to let your doctor know what you're doing. After a time, you may find that not only your symptoms, but your need for medications, are greatly reduced.
Here are a number of natural methods to help you gain control over your allergies:
1. Reduce dairy consumption
One of the most effective ways to ease environmental allergy symptoms is to completely remove dairy from your diet. Dairy is a mucus-producing food and is considered quite inflammatory. Try completely eliminating cow's milk products from your diet for two months and see if it makes a difference.
2. Other food allergies
Many health practitioners agree that seasonal allergies may be related to food allergies or sensitivities. If you've tried removing dairy products from your diet and found no relief, you may want to try an elimination diet. This will involve eliminating from your diet for a period of time the foods that most commonly create an immune reaction. In addition to milk, these include eggs, nuts, fish, shellfish, soy and wheat. A nutrition professional can help guide you through an elimination diet.
3. Honey
Many allergy sufferers swear by eating honey that has been produced in an area local to them to help control hay fever.
4. Omega-3 fatty acids
These help control inflammation and are available in a small number of foods, including cold-water fish such as wild salmon and tuna, walnuts, and flax seeds and flax seed oil. To be sure you're getting enough of this important nutrient, eat two servings of wild salmon each week, or supplement with cod liver oil or fish oil capsules. Chia seeds are an excellent source for vegetarians and vegans
5. Limit your exposure
If you are a chronic allergy sufferer, avoid exercising outdoors, especially in the early morning, when pollen counts are highest. Avoid the outdoors particularly on windy days if your allergies are severe. Keep home and car windows closed, and wear a mask while performing yard work. You can take this a step further by limiting your exposure to toxins that may cause sensitivity, such as perfumes, household cleaning and laundry products, and scented candles and room deodorizers.
6. Neti pots
Neti pots have been used in India for thousands of years to keep the sinuses clear and seem to be gaining popularity here in the U.S. They are shaped similar to Aladdin's lamp, inexpensive, and available and health food stores and many drugstores. Instructions will be included in the box, but basically, you'll fill the neti pot using a mixture of non-iodized salt and lukewarm water and, leaning your head over the sink, pour half the saltwater mixture into one nostril, let it drain, and repeat on the other side with the remaining mixture. Use your neti pot twice a day during allergy season, especially after you've been outdoors.
Supplements
7. Stinging nettle leaf
An herb called stinging nettle leaf reduces the amount of histamine the body produces, reducing sneezing and itching due to hay fever. Stinging nettle leaf extract in freeze-dried capsule form can be taken in a dose of 300 milligrams daily.
8. Quercetin
Quercetin is a bioflavonoid, a phytochemical found in plant foods such as apples, onions, berries, grapes, teas, and red wine that supports the immune system and acts as a natural antihistamine. A normal healthy diet will provide about 25-50 milligrams of quercetin; if you choose to supplement this, be sure to follow the dosage instructions on the bottle.
9. Vitamin C
During allergy season, increase your daily intake of vitamin C, which enhances the immune system. Most people can safely take up to 2,000 milligrams per day for short periods of time.
Other remedies that will help in the short term:
10. Essential oils
To ease congestion, add a few drops of an essential oil such as eucalyptus, peppermint, sage, lavender, or tea tree oil to two cups of boiling water and inhale the steam.
11. Water and salt
If you find yourself in the middle of a severe allergy attack, try this home remedy: drink an 8-ounce glass of water followed by a pinch of salt on the tongue every 15 to 30 minutes until your symptoms subside.
We're exposed to so many different substances each day that can over-stimulate our immune systems. You may never completely eradicate your allergies but, as you can see, there are many things you can try to reduce your symptoms and ease your suffering. Which will you try first?

For Earth Day: Sring Clean GMO's Out of Your Home

If you are ready to spring clean GMOs out of your diet, here are ten easy steps to help you give GMOs the boot:
1) Kick-out the high GMO risk breakfast cereal
If your breakfast cereal contains corn, soy, or canola (as most do), it likely contains GMOs. Make sure that your cereal is Non-GMO Project Verified. The Non-GMO Project has a fantastic selection of verified breakfast foods.
2) Use canola oil wisely
Approximately 90% of the canola in the United States is GMO, so if you choose to use canola oil make sure you buy a Non-GMO Project Verified product. If you can’t find a verified canola oil in your local store, you can also switch high-risk canola for a low-risk alternative like olive oil (for low temperature cooking) and unrefined coconut oil (for high temperature cooking).
3) Remember that “natural” doesn’t always mean what you think it does
“Natural” products are just as likely to be GMO as conventional products. Even natural products purchased at the health food store may contain GMOs. Need help finding verified products when you are shopping? Download the Non-GMO Project iPhone app from the Apple store.
4) Pack a non-GMO lunchbox
Keep your family eating non-GMO when they are at school and work, by packing a non-GMO lunch. Many lunch items like granola bars, lunchmeats, and snack packs contain ingredients that are most likely GMO. Corn, soy, and canola are everywhere! Luckily, there are many great Non-GMO Project Verified lunch foods. Trying changing one lunch item at a time to help your family transition to food that is non-GMO. Here are some great options: snack foods, breads and crackers, frozen meals, and treats.
5) Give your soy products an overhaul
Soy is present in a huge amount of processed foods, from the obvious soy foods like soy milk, tofu, and soy sauce, to almost all packaged snack bars, meats, breads, etc.  Soy is everywhere! Since over 94% of soy in the United States is GMO, it’s important to make sure your soy products are Non-GMO Project Verified whenever possible.
6) Be skeptical of corn products
Our family loves Mexican food, however with 88% of U.S. corn now being genetically engineered, we had to look for non-GMO alternatives to our favorite products. Thankfully, there are many delicious verified chip and tortilla (search: tortillas) brands. Like soy, corn shows up where you least expect it. Be a label sleuth!
7) Look for hidden GMO ingredients
GMOs may be hidden in common processed food ingredients such as: Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Flavorings (“natural” and “artificial”), High Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum, Vitamins, Yeast Products.
8 ) Satisfy your sweet tooth with non-GMO treats
In our culture, it is not uncommon to celebrate or show our appreciation with treats. Unfortunately, many candies and other packaged sweets are full of beet sugar, soy, and corn–all very high GMO risk ingredients. Make sure you are treating your family with non-GMO goodies!
9) Be proactive
If there is a product listed on our website that is not carried at your local grocery store, ask your local retailer to see if they can stock it. Most retailers are happy to try and fulfill customer requests. If there is a brand that you would like to see become Non-GMO Project Verified, make a product verification request.
10) Become a GMO risk reduction ninja!
First, learn what crops are GMO–thankfully, the list is short. Second, make a list of the foods your family eats the most often. Next, find a Non-GMO Project Verified alternative. If you can’t find a verified alternative, look for a certified organic option. If all else fails, looks for a low risk alternative to a high GMO risk product.

Top 10 Spring Superfoods

Top 10 Spring Superfoods

Artichokes—A medium-sized artichoke is loaded with fiber (about 10 grams) and vitamin C. It also contains plentiful amounts of the heart- and muscle-health minerals magnesium and potassium. It’s also high on the ORAC list of foods that have high antioxidant values. High amounts of antioxidants translate into reduced free radicals linked to aging and disease.

Asparagus—An excellent source of nutrients like vitamin K which is necessary for bone health and folate, asparagus also contains good amounts of vitamins C, A, B1, B2, niacin, B6, manganese, potassium, magnesium, and selenium. Its high folate content makes it especially good for pregnant women who have higher folate needs than most people.

Chives—Potent in antibacterial, anti-yeast and antifungal compounds, chives has many similar properties to its relatives garlic and onion. Chives also help boost glutathione levels in the body. Glutathione is a powerful detoxifier and anti-cancer compound.

Collards—Research shows that collards are among the best foods for lowering cholesterol levels due to its superior ability to bind to bile acids in the intestines. Collard also shows excellent anti-cancer properties thanks to its naturally-occurring components, including: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin.

Kale—Proven to lower the risk of bladder, breast, colon, ovary, and prostate cancer, kale is among the best superfoods available. Great for building healthy bones largely due to its high calcium content, kale also improves the body’s detoxification systems by increasing isothiocyanates (ITCs) made from the vegetable’s glucosinolates. Researchers have identified over 45 phytonutrients in kale, including kaempferol and quercetin, giving it impressive antioxidant and anti-inflammatory properties.

Rhubarb—High in fiber, vitamins C and K, rhubarb stalks (not the leaves which are poisonous), rhubarb is an excellent spring food but most people don’t know what to do with it. Sorry, dumping cups of sugar into it for jams and pies wrecks any superfood qualities this food might otherwise have. I enjoy it stewed or added to chutneys.

Spinach—Not just for Popeye anymore, spinach is high in iron, calcium, beta carotene (which turns into vitamin A in your body), and vitamin K, which is important for bone and blood health. The chlorophyll gives spinach their green color and is a powerful blood cleanser. High in neoxanthin, which is proven to aid prostate health, spinach also contains the phytonutrients lutein and zeaxanthin which strengthen the eyes and help prevent macular degeneration and cataracts.

Spring greens—Spring greens contain high amounts of calcium and magnesium needed for strong bones, muscles, and a relaxed nervous system. Like spinach, they also contain the blood cleansing phytonutrient chlorophyll.

Strawberries—Just eight strawberries pack more vitamin C than one orange. Whether you want to evade heart disease, arthritis, memory loss, or cancer, these berries have proven their ability to help.

Watercress—If ever there was a vegetable made for smokers, watercress is it. In a study published in the American Journal of Clinical Nutrition, researchers found that eating raw watercress daily increased the ability of cells to resist free radical damage to DNA, which reduces the risk of cell changes linked to cancer. Their research showed that this protective benefit was pronounced in smokers. But, anyone can benefit from this spring nutritional powerhouse. It is also high in beta carotene (essential for skin and eye health), B-complex vitamins (important for nerves, energy, and mood balance), and vitamin E (critical for skin and immune system health).

Divine Avocado Pesto

“Pesto to LIVE for!”

The avocado is a popular fruit that is native to Mexico. Avocados are high in fat content, with 75 percent of total calories from (healthy) mono-unsaturated fat. In addition to substantial vitamin and mineral content, avocados contain more protein than cow's milk and all of the essential amino acids. The avocado has been studied, with some promising results, for its potential benefits in treating and preventing various forms of cancer.

Read more: http://www.livestrong.com/article/335513-avocado-nutrition-for-cancer/#ixzz1qopwOVsz

Recipe:

1 bunch fresh basil, reserve some leaves for garnish

½ c pine nuts

2 avocados, pitted and peeled

2T lemon juice

3 cloves garlic

1/2c olive oil

Himalyan Salt

Freshly ground black pepper

1 cup halved cherry tomatoes or sliced sun-dried tomatoes, (optional)

Combine ingredients in a food processor. Avocado pesto is delicious served with pasta (I use gluten free brown rice pasta). It could also be used as a dip, with fresh veggies or crackers.

Enjoy!

News From Harvard Health: Why behavioral change is hard, and why you should keep trying, from Harvard Women's Health Watch

March 2012

Anyone who's ever tried to quit smoking or lose weight knows how hard it is to break old habits or adopt new ones. Most people have to make several tries before they succeed. Others get so discouraged they give up. But every effort you make in the right direction boosts your chances of success, even if you backslide from time to time, reports the Harvard Women's Health Watch in its March 2012 issue.

According to one widely used theory (the transtheoretical model of behavior change), change occurs in five stages. Each stage is necessary before you can successfully move to the next, and stages can't be hurried or skipped. The entire process can take a long time and may involve cycling back through earlier stages before moving on. The five stages are:

Precontemplation. At this stage, you have no conscious intention of making a behavior change, but outside influences, such as public information campaigns or a family member's concern, may spark your interest or awareness.

Contemplation. At this stage, you know that the behavior is a problem and at odds with personal goals (such as being healthy enough to travel), but you're not committed to taking any action. You may weigh and re-reweigh whether it's worth it to you to make a change.

Preparation. You make plans to change, such as joining a health club or buying nicotine patches. You anticipate obstacles and plan ways around them. For example, if you're preparing to cut down on alcohol and you know that parties are a trigger for you, you make a list of alternative activities you can do with friends, like going to the movies.

Action. At this stage, you've changed — stopped smoking or lost weight, for example — and are facing the challenges of life without the old behavior. You use the strategies you came up with in the preparation stage.

Maintenance. Once you've practiced your new behavior for six months, you're in the maintenance stage. Here you work to prevent relapses, including avoiding situations or triggers associated with the old habit or behavior.

Read the full-length article: "Why behavior change is hard — and why you should keep trying

From Green Med Info: Dangers of Microwave Ovens

In Dr. Lita Lee’s book, “Health Effects of Microwave Radiation – Microwave Ovens,” and in the March and September 1991 issues of Earthletter, she stated that every microwave oven leaks electro-magnetic radiation, harms food and converts substances cooked in it to dangerous organ-toxic and carcinogenic products. Micro ovens are far more harmful than previously imagined. Listed are the many findings of the German and Russian investigators. Here are just a few:

Cancer Causing Effects — Creation of a ‘binding effect’ to radioactivity in the atmosphere, creation of cancer-causing agents within protein hydrolysate compounds, malfunctions within the lymphatic systems, higher percentage of cancerous cells within the blood serum, cancer-causing free radicals, stomach and intestinal cancerous growths, with a gradual breakdown of the function of the digestive and excretive systems.

Decrease In Food Value — Microwave exposure caused significant decreases in the nutritive value of all foods researched. There was a decrease in bioavailability of B-complex vitamins, vitamin C, vitamin E, essential minerals and lipotropics in all foods, a loss of 60 to 90% of the vital energy field of all tested foods, and a marked acceleration of structural disintegration in all foods.

Biological Effects of Exposure — Breakdown of the human “life-energy field,” degeneration and circuit breakdowns within the front portion of the brain where thought and higher functions reside, loss of balance, long term cumulative loss of vital energy and long-lasting residual effects.

The same author has listed many other very good reasons “to throw out your Microwave oven.“:

1. Continually eating food processed from a microwave oven causes long term, permanent, brain damage by ‘shorting out” electrical impulses in the brain (de-polarizing or de-magnetizing the brain tissue).
2. The human body cannot metabolize (breakdown) the unknown by-products created in microwaved food.
3. Male and female hormone production is shut down and/or altered by continually eating microwaved foods.
4. The effects of microwaved food by-products are residual (long term, permanent) within the human body.
5. Minerals, vitamins, and nutrients of all microwaved food is reduced or altered so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down.
6. The minerals in vegetables are altered into cancerous free radicals when cooked in microwave ovens.
7. Microwaved foods cause stomach and intestinal cancerous growths (tumors). This may explain the rapid increased rate of colon cancer in America.
8. The prolonged eating of microwaved foods causes cancerous cells to increase in human blood.
9. Continual ingestion of microwaved food causes immune system deficiencies through lymph gland and serum alterations.
10. Eating microwaved food causes loss of memory, concentration, emotional instability, and a decrease of intelligence.
(Per Microwaving — Dangers to Your Food and You?)

Are you convinced yet?

Clearly the primary explanation for so many people refusing to listen to the voice of reason or the gut feeling of common sense concerning this extremely serious health matter, is the irresistible convenience that comes with using such a beast … 3 times per day, every day of the week, every month of the year, for life. Now that’s a life sentence, if ever we have seen one meted out to oneself!

Is that you? Hopefully not, because the unintended consequences, collateral damage and toxic side effects of microwave usage completely justify its exile to the global trash heap.

From Green Med Info: Foods That Contain The Highest Amounts of Pesticides

Much of the produce that is sold today in supermarkets is supplied from farmers who practice conventional farming methods. In other words, the produce has been grown using chemical fertilizers as well as pesticides and herbicides. Many scientific studies suggest that the effects of synthetic pesticides can be detrimental to our health; one study suggests that the consumption of pesticides may lead to ADHD in children; in some other cases, exposure can lead to many forms of cancers, infertility problems and birth defects. Along with the many other poor 'food like' products we are eating, there is an array of foreign substances that are entering our bodies. As we expose ourselves to these synthetic substances over the years, our bodies become overloaded, and our 'cleaning' mechanisms fail to work. As a result, many of us develop sickness and disease because our bodies cannot efficiently remove these toxins anymore. In order to help give your body a break from this chemical onslaught, we have suggested what foods should be eaten organically. The foods listed below are some of the most toxic to our bodies if eaten from conventional sources. Based on the Environment Working Group (EWG), they contain the most pesticides, both on and within them, compared to other foods; so, if you are considering switching to organic, we would suggest taking account of the foods below as a first propriety in your transition.

Top 12 Foods You Should Eat Organically (From lowest to highest amount of pesticides)

1. Apples: They contain 42 known pesticide residues found by the USDA Pesticide Data Program. Out of the 42 pesticide residues, there are 7 known carcinogens, 19 suspected hormone disruptors, 10 neurotoxins, 6 developmental or reproductive toxins, and 17 honeybee toxins.

2. Cherries: They contain 42 known pesticide residues found by the USDA Pesticide Data Program. Out of the 42 pesticide residues, 7 known or probable carcinogens, 22 suspected hormone disruptors, 7 neurotoxins, 8 development or reproductive toxins, and 18 honeybee toxins.

3. Green Beans: They contain 44 known pesticide residues found by the USDA Pesticide Data Program. Out of the 44 pesticide residues, there are 8 known carcinogens, 22 suspected hormone disruptors, 11 neurotoxins, 8 developmental or reproductive toxins, and 18 honeybee toxins.

4. Collard Greens: They contain 46 known pesticide residues found by the USDA Pesticide Data Program. Out of the 46 pesticide residues, there are 9 known carcinogens, 25 suspected hormone disruptors, 10 neurotoxins, 8 developmental or reproductive toxins, and 25 honeybee toxins.

5. Spinach: It contains 48 known pesticide residues found by the USDA Pesticide Data Program. Out of the 48 pesticide residues, there are 8 known carcinogens, 25 suspected hormone disruptors, 8 neurotoxins, 6 developmental or reproductive toxins, and 23 honeybee toxins.

6. Sweet Bell Peppers: They contain 49 known pesticide residues found by the USDA Pesticide Data Program. Out of the 49 pesticide residues, there are 11 known carcinogens, 26 suspected hormone disruptors, 13 neurotoxins, 10 developmental or reproductive toxins, and 19 honeybee toxins.

7. Lettuce: It contains 51 known pesticide residues found by the USDA Pesticide Data Program. Out of the 51 pesticide residues, there are 12 known carcinogens, 29 suspected hormone disruptors, 9 neurotoxins, 10 developmental or reproductive toxins, and 21 honeybee toxins.

8. Blueberries: They contain 52 known pesticide residues found by the USDA Pesticide Data Program. Out of the 52 pesticide residues, there are 8 known carcinogens, 24 suspected hormone disruptors, 14 neurotoxins, 7 developmental or reproductive toxins, and 21 honeybee toxins.

9. Strawberries: They contain 54 known pesticide residues found by the USDA Pesticide Data Program. Out of the 54 pesticide residues, there are 9 known carcinogens, 24 suspected hormone disruptors,11 neurotoxins, 12 developmental or reproductive toxins, and 19 honeybee toxins.

10. Kale: It contains 55 known pesticide residues found by the USDA Pesticide Data Program. Out of the 55 pesticide residues, there are 9 known carcinogens, 27 suspected hormone disruptors, 10 neurotoxins, 10 developmental or reproductive toxins, and 23 honeybee toxins.

11. Peaches: They contain 62 known pesticide residues found by the USDA Pesticide Data Program. Out of the 62 pesticide residues, there are 10 known carcinogens, 29 suspected hormone disruptors, 12 neurotoxins, 11 developmental or reproductive toxins, and 25 honeybee toxins.

12. Celery: It contains the most at 64 known pesticide residues found by the USDA Pesticide Data Program. Out of the 64 pesticide residues, there are 13 known carcinogens, 31 suspected hormone disruptors, 12 neurotoxins, 14 developmental or reproductive toxins, and 20 honeybee toxins.

Honourable Mentions

- Broccoli: It contains 33 known pesticide residues found by the USDA Pesticide Data Program.

- Cucumbers: They contain 35 known pesticide residues found by the USDA Pesticide Data Program.

- Grapes: They contain 34 known pesticide residues found by the USDA Pesticide Data Program.

- Potatoes: They contain 37 known pesticide residues found by the USDA Pesticide Data Program.

- Tomatoes: They contain 35 known pesticide residues found by the USDA Pesticide Data Program.

5 Foods that Contain the Lowest Pesticide Residues

Bananas: They contain 12 known pesticide residues found by the USDA Pesticide Data Program. Out of the 12 pesticide residues, there are 4 known carcinogens, 7 suspected hormone disruptors, 2 neurotoxins, 5 developmental or reproductive toxins, and 2 honeybee toxins.

Grapefruit: It contains 11 known pesticide residues found by the USDA Pesticide Data Program. Out of the 11 pesticide residues, there are 4 known carcinogens, 4 suspected hormone disruptors, 4 neurotoxins, 4 developmental or reproductive toxins, and 2 honeybee toxins.

Almonds: They contain 9 known pesticide residues found by the USDA Pesticide Data Program. Out of the 9 pesticide residues, there are 1 known carcinogens, 4 suspected hormone disruptors, 3 neurotoxins, 0 developmental or reproductive toxins, and 4 honeybee toxins.

Asparagus: It contains 9 known pesticide residues found by the USDA Pesticide Data Program. Out of the 9 pesticide residues, there are 1 known carcinogens, 7 suspected hormone disruptors, 4 neurotoxins, 3 developmental or reproductive toxins, and 5 honeybee toxins.

Onion: It contains 1 known pesticide residues found by the USDA Pesticide Data Program. Out of the 9 pesticide residues, there are 0 known carcinogens, 0 suspected hormone disruptors, 0 neurotoxins, 0 developmental or reproductive toxins, and 0 honeybee toxins.

When buying produce always consider buying organic. Better yet, to ensure freshness, buy local as much as you can. When you can buy both local and organic, you can guarantee that the product is both free of pesticides, and full of nutrients. Further to this, you will also avoid any potential foods that may have been genetically modified. To check out pesticide residues on other sources of food, you may visit: http://www.whatsonmyfood.org/index.jsp. By substituting the top 12 pesticide laden foods with organic, you can eliminate up to 80% of pesticides from your diet.