Health

How to Reset After the Holidays: A Sustainable Guide to Feeling Lighter and More Energized

Discover simple, science-backed ways to support digestion, reduce bloating, and rebalance energy after the holidays. Learn how hydration, mindful eating, movement, and black seed oil can help your body naturally reset.

Top 10 Ways To Relax And Relieve Stress

  With everything going on in the world, stress is currently high, resulting in unhealthy eating, excessive alcohol consumption, a lack of sleep, and even some clinical depression. Dealing with stress can be frustrating; it also places a toll on our minds, bodies, and skin. And what's worse, many do not know how to relax, which causes you to stress even more. But no worries as we are here to share with you our "Top 10 tips to relax and relieve stress." Number 1-Reduce Stress And Anxiety Naturally With Adaptogens In a nutshell, Research shows adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you thrive rather than merely struggling through life. Unlike pharmaceutical drugs, adaptogens are plants that have been around for centuries. One adaptogen that has powerful health benefits for easing stress and anxiety are mushrooms. While mushrooms may be new to some, they have been used since ancient Egyptians' time for their numerous health benefits. How Mushroom Powder Extract Supplement Can Help Relieve Stress One mushroom, Reishi, which you can find in our SUPERFOOD 10 Organic Mushroom Powder Extract is an excellent way to calm your racing mind and reduce anxiety and tension. It is also perfect for helping you to unwind and relax. And for those suffering from a lack of sleep, this mushroom is ideal at keeping you grounded, helping to foster resilience over time. Are you having trouble staying focused throughout the day? Lion's mane, another ingredient in our mushroom powder, has been shown to support cognitive and clarity. Ready to jump on the 'shroom supplement bandwagon? If so, continue reading as we have some amazing ways you can implement mushroom powder extract into your diet. Ways You Can Add Organic Mushroom Powder To Your Recipes The fantastic thing about having mushrooms in powdered extract form is it can be used in many recipes. Mushroom powders can be brewed as a tea or mixed into coffee, lattes, even shakes. It can also be mixed into your foods in a variety of ways very quickly. For example: Mushrooms add a nutty taste and can be added to broths, soups, protein drinks, breakfast superfood bowls. They are also fantastic to add to your scrambled eggs, grandma’s meatloaf, or toss in the tail end of a simmering pasta sauce. As you can see, the possibilities of using an organic mushroom powder for cooking are endless.  Which brings us to our next way to relax and relieve stress.                 Picture provided by Nourishing Nutrients Number 2- Use Cooking As A Form Of Stress Therapy An article in the Wall Street Journal discusses how cooking can help to relieve stress. Even some clinics are using cooking as a form of therapy. Instead of seeing cooking as a chore, set aside some days to cook some of your favorites as a fun activity that can help you stay stress-free. Number 3- Physical Activity Can Help To Reduce Stress Exercise increases your overall health and well-being, which puts more pep in your step. But physical activity also has some direct stress-busting benefits, see some of these below. Improves your sleep, which is often disrupted by stress, anxiety, and depression. It pumps up your endorphins. Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often labeled as a runner's high, activities like bike riding and hiking can also provide this same feeling. It's meditation in motion. After an aerobics class or laps in the pool, you'll often find that you've forgotten the day's issues. Ridding your tensions through physical activity can help your mind to focus on a task instead of worrying about your day, ultimately providing positivity, calmness, and clarity. It improves your mood. Increase self-confidence. Provides relaxation. Number 4-Find Your Me Time-And Enjoy It Whether you are spending time working or you have a family to take care of (or both), it can often feel like you rarely get any time to yourself. However, taking some time just for yourself without having to deal with anyone else is crucial if you want to be able to function in the long term. Something as simple as spending only 15 minutes alone every day, without distractions, can be a savior to those who feel overwhelmed. It can be things as simple as... Going to the spa Hanging out with your pet Listening to your favorite music Meditation Reading a book Taking a walk Taking a bubble bath Watching Netflix                 Picture by canva Number 5- Just Say No Overloading yourself is a sure path to emotional destruction. It would be best if you learned to prioritize, and this starts with saying NO! The truth is that there is nothing wrong with just saying no, especially if you are honest when saying so. This is especially true if you find yourself taking on more than you can handle. Finding ways to dial it back can help to prevent stress and anxiety. Number 6-Stop Procrastinating Do you do everything at the last minute? If so, stop! Procrastination can cause you to feel overwhelmed and scrambling, setting off anxiety and stress. You want to get in the habit of creating a to-do list by priority. Another tip is to complete the task you hate the most first. Get it off your list. Otherwise, you may find yourself avoiding the list. After that, focus on small batches at a time, and set realistic deadlines. Number 7-Yoga Research shows that yoga can heighten your mood and is the perfect way to relax your mind and put your body at ease. Yoga also helps lower cortisol levels, blood pressure, heart rate, and modulates the stress response.            Picture by canva Number 8- Connect With Friends Unfortunately, our digital age for some has replaced frequent person, to person contact. And with the pandemic, comes even more isolation, and if you live alone, you can find yourself lonely and depressed. Humans are social creatures, and we crave attention, feeling appreciated, and valued. Studies show that being socially connected increases happiness, which leads to a longer life. If it is impossible to meet some friends for some outdoor distancing activities, why not try to schedule a virtual night out with the girls, using ZOOM to help overcome those feelings of loneliness and depression? Number 9- Laughter Is Amazing For Your Health The expression that laughter is the best medicine is real. Laughter stops those worrying thoughts. It also helps you shift perspective, allowing you to see situations in a positive, optimistic light. Laughter further assists with Boosting the immune system. Protecting the heart. Relaxing body. Triggering the release of endorphins.              Picture by canva Number 10-Treat Yourself With Some Chocolate We left the best for last! So, go ahead, indulge in some chocolate as there is evidence that eating dark chocolate can reduce stress. Wanna a real mental boost? How about some Shroom Hot Chocolate?! It's actually yummy – and a wonderful way to provide antioxidants and improve your mood! And if you think that sounds delicious, you need to check out this Mushroom Chocolate Recipe. The Takeaway Stress is and will be a part of our everyday lives, but that does not mean we need to allow it to get the best of us. how we learn to deal with the cards we're dealt, take charge, and control your stress by implementing some of the tips above.   Links https://www.mdpi.com/1424-8247/3/1/188 https://www.healthline.com/nutrition/reishi-mushroom-benefits#section4 https://www.healthline.com/nutrition/lions-mane-mushroom#section1 https://www.wsj.com/articles/a-road-to-mental-health-through-the-kitchen-1418059204 https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 https://www.sciencedirect.com/science/article/pii/B9780128028629000049 https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm https://www.sciencedaily.com/releases/2009/11/091111123612.htm

5 Foods That Naturally Support a Healthy Immune System

Discover how everyday foods can help your body stay balanced and resilient. This article explores five nutrient-dense ingredients—mushrooms, sea moss, bone broth, black garlic, and strawberries—that naturally support immune function through vitamins, minerals, and antioxidants. Backed by emerging nutrition research, each section explains how these foods contribute to the body’s normal immune responses, cellular protection, and energy metabolism. You’ll also find simple tips for adding them to your meals or smoothies, plus an option to include a functional mushroom powder blend for convenient daily support. Written in plain language and grounded in science, this guide helps readers make informed, compliant choices for natural immune support.*

The Superfood Qualities of Mushrooms—and Why You Should Add Them to Your Diet

Mushrooms are more than a kitchen staple—they’re functional superfoods rich in beta-glucans, ergothioneine, and antioxidants. Backed by research, they help support immune balance, gut health, and overall vitality as part of a balanced diet.

The Benefits Of Black Seed Oil For The Skin

Author- Barbie Ritzman While the weather outside may be frightful, this doesn’t mean your skin needs to be as well. During these chilly winter months, our delicate skin can sure be affected by these blistering cold winds. So, this month I wanted to share with you some less expensive ways to have radiant skin, with my “Pantry To Pretty Skincare Series.” A DIY approach to skincare. Dry, itchy skin affects a lot of us and can be most prevalent during this time of year when the humidity and temperature drop, making our skin particularly vulnerable to dryness, cracking and worse yet, aging us (yuk). That is why it is essential to take extra special care of the skin during the winter! Furthermore, skincare and makeup go hand in hand, and no one wants to apply makeup to their skin when it is dry and flaky, highlighting our imperfections. Today’s Pantry To Pretty product is with Organic Black Seed Oil or Nigella Sativa. This plant native to Asia has been around dating back to ancient Egypt times. The Queen of the Nile herself, Cleopatra, is said to have slathered it on herself! So, if you want to see the many Benefits of Black Seed Oil For The Skin, continue reading. The Benefits Of Black Seed Oil For The Skin Best Black Seed Oil The oil of black seed has many benefits from antibacterial & antifungal properties to anti-inflammatory effects, balancing sebum production and is excellent at calming inflamed, itchy winter skin; even eczema and acne-prone complexions have benefited from this oil! It sounds like a wonderful oil doesn’t it? Well, beauties it is, and one place I found that offers this oil in its purest form is Nourishing Nutrients. Not compared to other Black Seed Oil, this brand oil is "VIRGIN, FIRST PRESSING" cold pressed oil. Which means that it is unrefined so that the oil will retain as many nutrients in its purest form, with no additives, solvents or alcohol added. It is 100% pure and natural that is extracted from black cumin seeds and can be used topically as well and ingested. Before I get into the many benefits that black seed oil has on the skin. Let’s take a gander at the nutrients found in black seed oil that contributes to beautiful skin. The Nutrients Found In Black Seed Cumin Oil That Are Great For The Skin Being a woman in her forties I am looking for products that have omega fatty acids, vitamin B & C, as well as some other antioxidants and black seed oil, has all of these! Yep, you read right. Until recently, I only looked used black seed oil for its anti-inflammatory and anti-bacterial properties. It wasn’t until I discovered the many anti-aging benefits it had, thanks to an aesthetician friend of mine. She has great looking skin, and she shared with me that black seed oil has rich and powerful anti-oxidants like… Omega-3 fatty acids that help to improve the skins cellular structure. Vital Amino acids that are the building blocks of both peptides and proteins which have an essential role in skincare. Amino acids also maintain the skin's hydration and overall healthy appearance. Furthermore, it can help the skin to generate collagen and elastin! Skin Nourishing Vitamins: Black seed is an excellent source of vitamins B and C. As well as Zinc, Calcium, and Potassium who would have thought? All these combined are great at helping to promote the growth of healthy skin tissue, support the elasticity and tone of the skin, and can even help with minor acne flare-ups. Why Go DIY With Your Skincare Routine? The DIY approach to skincare has been something I have done forever! I got it from my mother and grandmother, who both have gorgeous skin. It's no secret that DIY can save you money, but when it comes to dry winter skin you want to stay away from products that have artificial fragrances and synthetics in them as these ingredients can cause your skin to become more irritated! While they may smell pretty, they are not pretty for the skin! Black Seed Oil Skincare Recipes Many have asked me how to take black seed oil? What is black seed oil good for? Well, black seed oil can be used in many ways, but today I am going to share with you my top 3 black seed oil skincare recipes. For A Glowing Complexion Mix 1 teaspoon of black seed oil with a carrier oil. My two favorites carrier oils are Coconut and Olive Oil. Rub the face with this mixture and leave on for one hour. Or I prefer to leave it on overnight. However, you want to be careful not to get it in your eyes. Also, leaving it on overnight may be too strong, so test it first before applying to your face. Wash off with gentle foaming facial cleanser. Never use a body soap to wash it off, it dries the skin! Zap A Zit This one is easy. All you need is a Q-tip Simply soak a clean Q-tip with black seed oil and dab it onto your pimples. For those extra troubled areas, I combine it with organic honey. A Facial Mask I love me a facial mask, and this one takes the cake as it is combined with Turmeric. Turmeric has been used in India for thousands of years as a spice and medicinal herb. The plant’s intense healing power primarily comes from Curcumin, its main active ingredient. Curcumin is packed with anti-oxidant and anti-inflammatory firepower that promotes an incredible range of healing benefits. Combine that with the Black Seed oil, and you have the remedy for younger-looking radiant skin, so check out the video here. So, there you have it beauties, my first winter skincare Pantry to Pretty Bit. Make sure to stay tuned for my others that will talk about Organic Black Maca and Organic Mushroom powder. Until next time! Author- Barbie Ritzam

Superfood Mushroom Powder Extract: A Complete Guide

Discover the benefits of superfood mushroom powder extract. Learn about functional mushrooms like Reishi, Lion's Mane, and Cordyceps for immune support and energy.

What the Heck is Black Maca?

Black maca (Lepidium meyenii) is a root vegetable native to the Peruvian Andes. Traditionally sun-dried and ground into a fine powder, it has been used for centuries as both food and a functional plant to support everyday resilience and vitality. Maca belongs to the cruciferous vegetable family—the same group as broccoli, kale, and cabbage—but has a mild, nutty taste instead of a pungent one. Today, it's available in powder, liquid, or capsule form and is often used as part of a balanced diet. Nutrient Profile of Black Maca Research shows that maca is naturally rich in: Plant proteins and amino acids (including arginine, lysine, and phenylalanine) Essential minerals such as calcium, iron, potassium, and zinc B vitamins, which help support normal energy metabolism Polyphenols and glucosinolates, plant compounds known to have antioxidant properties* (Gonzales et al., 2012) These nutrients make maca a valuable addition to an active lifestyle and a plant-forward diet. How Black Maca Supports the Body 1. Supports Hormonal and Endocrine Balance* Maca is sometimes described as an adaptogen—a plant that helps the body adapt to occasional physical or emotional stress. Laboratory and human studies suggest that maca may influence the hypothalamic–pituitary axis, the network that helps regulate hormone communication between the brain and the rest of the body (Gonzales et al., 2006). While maca does not contain hormones, its nutrients appear to help the body maintain equilibrium within normal ranges.* 2. Promotes Energy and Endurance* Athletes in Peru have traditionally used maca for stamina. In small clinical studies, participants who took maca reported improved subjective energy levels and exercise endurance compared to placebo (Brooks et al., 2008). These findings suggest maca may help support physical performance and reduce perceived exertion during exercise.* 3. Helps the Body Respond to Stress* Stress can influence energy, sleep, and mood through the hormone cortisol. Experimental models show that maca may help modulate stress responses by supporting adrenal and nervous system balance (Rubio et al., 2006). Many users describe a steadier sense of energy rather than a stimulant-like effect.* 4. Supports Mood and Cognitive Focus* A 2015 randomized controlled trial found that postmenopausal women taking maca extract experienced improved measures of mood and well-being compared to placebo (Stojanovska et al., 2015). Researchers suggest that its polyphenols and plant sterols may play a role in supporting healthy neurotransmitter function.* 5. Nutrient Support During Midlife* During natural hormonal transitions, maca's nutrient density may help support energy metabolism and a balanced mood. Because it does not act as an estrogenic compound, it offers a non-hormonal nutritional option for adults seeking to maintain comfort and vitality through midlife changes.* How to Use Black Maca Start low: ½–1 teaspoon powder daily or follow label directions for capsules. Timing: Many prefer maca in the morning or midday for sustained energy. Mix with: Smoothies, oatmeal, or yogurt for an earthy, nutty flavor. Gelatinized maca: A form that's gently heated to remove starch for improved digestibility. Safety and Considerations Maca is generally well-tolerated as a food. However: Individuals with thyroid conditions or iodine sensitivity should consult a healthcare provider before use. Those who are pregnant, nursing, or managing hormone-related conditions should seek professional guidance prior to adding maca to their routine. Always purchase from reputable suppliers offering third-party testing for purity and potency. Key Takeaways Black maca root is a nutrient-dense food from the Andes that supports balance, mood, and energy.* It contains natural amino acids, minerals, and antioxidants that help the body adapt to daily stress.* Studies show maca may promote endocrine balance, stamina, and cognitive function within normal ranges.* Best used consistently as part of a healthy lifestyle. FDA Disclaimer These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before beginning any new dietary supplement. References Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause, 15(6), 1157–1162. Gonzales, G. F., Córdova, A., Gonzales, C., Chung, A., Vega, K., & Villena, A. (2006). Lepidium meyenii (Maca) improved semen parameters and serum hormone levels in adult men. Asian Journal of Andrology, 3(3), 301–303. Gonzales, G. F. (2012). Ethnobiology and ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012, 193496. Rubio, J., Caldas, M., Dávila, C., Gasco, M., & Gonzales, G. F. (2006). Effect of three different cultivars of Lepidium meyenii (Maca) on learning and depression in ovariectomized mice. BMC Complementary and Alternative Medicine, 6, 23. Stojanovska, L., Law, C., Lai, B., Chung, T., Nelson, K., & Komesaroff, P. (2015). Maca reduces depression and anxiety in postmenopausal women. Climacteric, 18(3), 290–296.

10 Tips a Better Night's Sleep

Having lack of sleep? Can't sleep or restless? Check out these 10 tips from Naturopath Jasmin Townsend. Our guest blog post.  Contributed by Naturopath Jasmin Townsend www.natwellhealth.com.au

All natural Mask for Glowing & Brighter Skin