Tulsi Tejasa Holistic

13/11/2024

Herbs and Spices for Tummy Troubles

Overindulgence? Worry? Stress? Poor diet? Irregular bowel movements? Bad habits? If you suffer from a mild tummy ache, bloating, to renching gut pains, then stop and think what you’ve been up to, not just your food choices, but lifestyle as well because these both play an important part in your digestive health. So while we need to slow down, minimize priorities before/during eating, manage stress day to day, exercise, drink plenty of water separate from meals, include fiber-rich fare, lessen our sugar and alcohol consumption, and choose food from nature’s cornucopia (not to mention avoid what foods personally do not jive with us, and increase awareness to this), here are some top herbs to try, and spices to add to your healthy meals!

1. GINGER: warming and calming to stomach,promotes circulation including gut, stops nausea and tummy bugs
2. FENNEL: relieves gas and bloating, stimulates digestive juices and the liver, also helps upper respiratory tract if coughing
3. PEPPERMINT: antispasmodic, cooling, liver function, dispels gas, coughs/colds
4. CARAWAY: expels gas and prevents fermentation in the stomach, ease stomach cramps and nausea
5. CINNAMON: warming, stimulant and promotes circulation, antibacterial and antifungal, reduces blood sugar
6. ROSEMARY: stimulating carminative(relief of bloat, calms stomach), mindfulness, clears your head and your liver!
7. TURMERIC: carminative, liver supportive, anti inflammatory, antimicrobial, whole body aid
8. ALLSPICE: warming and gut settling, eugenol content stimulates the digestive juices for enhanced digestion
9. DILL: cramping, dispels gas, and helps sleep
10. GARLIC: nature’s antibiotic, prebiotic(feeds good gut bacteria), antimicrobial, heart health, and circulation

Try a tea or tincture, and abundantly add to your meals. Peppermint essential oil is wonderful in abit of warm water if needed post-meal or rubbed straight onto lower abdomen. Always aim to include naturally fermented foods in your diet to balance your microflora, and don’t forget about taking abit of raw apple cider vinegar before eating- really works and is great for you!

May your season be joyful, warm, and plenty spicy!
Be mind and tummy well,
Tinalee Foster

13/11/2024

PROPOLIS from Trees to Bees
Propolis is a gummy substance that is collected by the bees from plants variously, particularly from poplar tree buds. Known as 'The Russian Penicillin', when fresh it has a pleasant aroma. Propolis is found throughout the beehive, the holes and cracks being loaded with it. This acts either to restrict or open up the entrances. Being a comb preserver, it is used as this for wood too.
Throughout the ages and all over the world, propolis has been used for healing and to aid health. Having over 60 medicinal and scientifically discovered properties, it has many applications. It is an excellent protector for the whole epithelium and its cells. It can be both applied topically and taken internally. It is a powerful immunostimulator and so great for colds/flu and illness. Propolis is antifungal, antiviral, antiseptic, antibiotic, antiinflammatory, and an anesthetic. It can be helpful for toothaches, gum problems, asthma, heartburn, skin conditions, and arthritis, to name a few.
Propolis can be used:
-As a tincture, it can be taken by mouth with warm water or tea, or alone.
- Externally applied to wounds and sores
- In sprays and lozenges for sore throats
- Mixed with honey to coat your throat, put in your tea, or eat on your food!
Do not use propolis if you are allergic to bee substances.
Be well,
Tina Foster, RHN

08/11/2024

IMMUNE SYSTEM STRENGTH

Tis the time of year to take extra care of your immune system, heading into the colder months when we are spending more time indoors with the doors and windows shut. Keep following a whole foods diet, avoiding sugar laden processed foods and flours. Drink adequate fluids, including lots of warm supportive herbal teas. Exercise and stress managing, are oh so essential!
These things will support your whole body, and its an excellent idea to add in some extra support on top of what we are already doing. Here is a list of top immune enhancing/boosting supplements:

1)VITAMIN D- with less sunshine in the fall and winter months, and living in the Northern hemisphere, supplementing is a major must. This superhero aids every disorder, inflammation, and aids immunity.

2) VITAMIN C- 1000mg+ daily, along with fresh fruits and vegetables, a vital antioxidant and antiviral.

3) ZINC- an effective preventive for all kinds of infections. Many people are deficient in this vital mineral.

4) OMEGA 3s- helps the cardiovascular system, brain, and also a powerful immune booster. Omega 3s help vitamin D to function more optimally! Available in wild fatty fish and oils, algae oil, and in ALA form in seeds.

5) PROBIOTICS- help to balance gut bacteria, by adding in beneficial strains. Important to take post antibiotics, if experiencing poor digestive symptoms, and if immune compromised. Also great idea to include fermented foods in your diet!

6) SELENIUM- Our modern soil is lacking this mineral. Regular supplementation reduces viral risk and cancers. It works synergistically with vitamin E(found in healthy fats/oils) to amplify defense.

7) ASTRAGALUS- a traditional Chinese root/herb long known for its superb immunity and adaptogenic qualities. Enhances white blood cell activity, to fight against pathogens. Great idea to take long term throughout the fall and winter seasons.

8) ECHINACEA- a well known booster to use both preventively and to combat cold/flu. Should be taken for a couple weeks at a time only, with a break after.

9)VITAMIN A- Essential fat soluble vitamin with major role in immunity, including influencing activity of T and B lymphocytes, which are white blood cell that fight for you. Eat lots of bright coloured fruit and veggies, and leafy greens, as betacarotene converts to vitamin A in the body.

10) BLACK SEED OIL- giving this a special mention, as it has been studied extensively and shown to boost immunity against certain viruses quite effectively. Also excellent for any bronchial, lung issues, sinus congestion, and asthma.

Medicinal mushrooms like Reishi and Turkey tail, herbs like Andrographis, Licorice and Ginger roots, Elderberry, Garlic, there are many things we can use daily to support ourselves now and everyday.

BE HEALTHY AND STRONG,

TinaLee Foster, RHN

22/05/2024

Glutathione is the body's master antioxidant and is involved in many of it's vital processes. It is made from the amino acids glycine, cysteine, and glutamic acid, and is produced by the liver. Levels within the body naturally decrease as we age, thus cellular aging and increased prevalence to disease. Some of Glutathione's many important functions include
*tissue building and repair
*making chemicals and proteins
*immune system function
*breaking down free radicals
*enzyme function
*regenerating vitamins C and E
*transporting mercury out of the brain
*helping liver and gallbladder process fats
*assists apoptosis
*anti-aging superhero
*autism aid
*cancer prevention aid
*improves insulin resistance
*forming s***m cells in men
*protect body from dis-ease
Reducing exposure to toxins and increasing intake of healthful whole foods are primary ways of increasing glutathione levels naturally. Expand your daily intake of selenium rich foods(Brazil nuts, mushrooms, seafoods), lean protein, vitamin C, and sulfur rich foods(cruciferous veggies, onions and garlic, MSM) all help to raise your glutathione level.
The supplements milk thistle, NAC(n-acetyl cysteine) and superoxide dismutase(SOD) all activate the production of glutathione in the body. It is also available more directly in capsule or liquid form, as well in special formulas for regeneration and cellular anti-aging. Many use these for therapeutic use, or just to feel better and improve cellular function.

May you feel your best in this season of your life.

TinaLee Foster, RHN

12/02/2024

Relishing Renewal

Tis a new year and with that comes a new hope and a new feeling inside that says...what's next? but wait, first we must take care of ourselves so that we are ready to take it all on, with a better self going forward. This can mean placing more attention and intention, perhaps investing in our health more than we have in previous times. Perhaps we now find ourselves letting go of some no longer needed things in life. Whatever your reasons and feelings, a fresh start indeed is a wonderful opportunity that we get any day!

A great plan is to take stock on your current lifestyle choices, diet and nutrition, and mental health goals.
Choose 1-3 excellent positive changes you can make in each aspect.

Lifestyle: can be exercising more and what does this mean for you- perhaps walking daily, taking an extra challenging hike with friends once per week, or beginning that new class you've been intrigued by ...
Quitting smoking and lessening dependence on alcohol are wise decisions that will lower your risk of various cancers and other serious ailments down the road.

Diet and nutrition: sticking 90% of the time to a whole foods diet has multiple benefits for whole body and mind. Less processed foods and primarily plant based options. Mediterranean style diet is popular for the many health benefits it's been proven that follow. A simple easy to begin thing- drink more water! Keep track of cups and set reminders if it helps you hydrate and flush out toxins!

Mental health- find a trustworthy confidant. Try regular counselling sessions to help sort out conflicting thoughts and feelings, as a helpful guide if you feel it needed at this time.
Wean out toxic people from your life. Life is too short for those who unnecessarily bring you down. Surround yourself with good people, friends and family who love and appreciate you. Love them back. Do what makes you feel good, engage in your passions, and free up your schedule a little (or a lot) more! Purge excess and unused items in your home.

A list of very helpful and useful supplements:

*L theanine- an amino acid for calming, focus, and quelling anxiety. Works quickly and is safe for most individuals - young and old, human or furry-friends. Also helps as a sleep aid as it settles an active mind.

*Magnesium- adding in some extra magnesium is essential for most, as we use this mineral for over 800 reactions in the body. It also is not readily stored but constantly utilized, and thus needs daily replenishment. People who use a magnesium supplement find relief from common leg cramps, muscle repair and relaxation, heart and nerve help, blood pressure and sleep aid and so much more!

*Vit D: you've heard it's essential, because it is, for all your body and your mental health too. Supplement in winter especially. A deficiency is linked to most disorders and disease.
*Vit C: a super antioxidant for immunity and vitality. A daily orange is not enough. Definitely eat your fresh fruits and veggies- and top up with a daily support of this water- soluble superhero, 1-2 x daily.
*Greens powder- a daily whole food support offering multivitamins and minerals along with many phytonutrients not found in your diet. Look for a blend or find a single super green you like, such as Moringa, Spirulina, Chlorella, Wheatgrass, etc. Take a large scoop in your morning glass of water, smoothie, oj, etc

Take great care of yourself as it's the only self you have!
Be well and happy this year,
TinaLee Foster, RHN

09/12/2023

Aging Well
Part 1

We all age as it is an inevitable factor of life. How we age and the degree in which our body and mind deteriorate isn’t all up to those genes. The foods you consume, dietary practices, exercise regimen, stress level, sleep habits, and your microbiome, all play major roles in this- these elements have a lot to do with every aspect of your health!

Changing your gene expression (along with its pitfalls and risks of hereditary disease) is possible, while not completely, but greatly so! Again, these are the main ways to age healthily, live well, and feel your awesome self!
1. Food choices: While no body and one’s disposition are the same, these basic tips can benefit everyone and will benefit you greatly.
- Ditch Gluten
- Choose high-fibre, include most especially fresh vegetables and fruits. Fibre feeds the probiotics in your gut, keeps you regular and improves intestinal health, makes you satiated, aids circulation and cleans your arteries.
- Choose complex carbohydrates over simple ones and moderately. Lower glycemic choices will avoid insulin spikes. Choose root vegetables, squash, yams, and legume and other sprouts, while moderately consuming gluten-free grains like oats, millet, quinoa, and buckwheat.
- More greens! Add in a morning dose of super-nutrient rich powdered greens too. More colourful and tasty fruits and vegetable will up your fibre and vitamin/mineral profile.
- Rid of processed foodstuff and sugar
- Avoid GMOs
- Not over consume protein and choose sufficient, clean quality sources like local eggs, organic grass-fed lean meats, sprouts and other plants
- Healthy fats build brain cells, essential hormones, aid the gastrointestinal lining, provide lubrication to internal and external tissues, and help absorb fat-soluble vitamins and other micronutrients. Essential fatty acids cannot be made and must be consumed in certain foods. Choose unadulterated raw sources like olives, avocados, coconuts, raw nuts and seeds, fatty fish, and virgin oils of olive, flax, h**p, and coconut. Overprocessed and highly heated fats/oils are denatured in their structure and cannot be utilized by the body’s cells and membranes. These unrecognizable ruined fats are no longer beneficial and lead to inflammation and thus disease, including that of the brain. So choose your fats wisely, and do not overcook or fry them!
- Up your water intake, avoid dehydration which can lead to fatigue, constipation, and other problems. Sufficient water also helps assimilate your nutrients into the bloodstream, aids your organs, enhances circulation, and lubricates your intestines and tissues.
- Dietary habits, like not rushing, chewing more fully, not chugging water with meals, avoid stress-eating and nighttime snacking
- Fermented foods for gut bacterial balance and digestion, like sauerkraut, kimchi, tempeh, organic yogurt, lacto-ferments
2. Activity and exercise: Aim for at least 30 min 5/ week. Do what you enjoy. Find a motivation buddy. Get outside and suck in that oxygen- for body and mind’s benefit. Fit in extra activity when around the house or out on errands.
3. Stress-load: Minimize it. Try mindfulness, changing your perspective, good music, dancing, good books/reading, deep breathing, exercise and movement, visualization, drinking tea, talking it out, bathtime, essential oils, more you-time, whatever works for your unique wonderful self!
4. Your environment- Improving your space can have a positive effect too. Try decluttering, let some fresh air in, get out in the forest, don’t use chemicals in your household or on your body. Surround yourself with positive people and foster the good relationships and ditch the toxic ones in your life. Watch less news and negative media.
5. Sufficient sleep and R&R: Do whatever it takes to get a good night’s rest. Not enough is linked to fatigue, mental disorders, anxiety, low mood, hormone imbalances, weight gain, digestive issues, you name it! Nix the afternoon coffee, shut off electronics and reduce stimulating activity before bed, relaxation, turn down lighting and take in the dark- your natural signal for melatonin production, do not sleep with your cellphone! Also when you are overworked, take extra good care of yourself and get much needed rest and repose.
6. Positive thoughts and attitude: This ties in with the above in environment, but really is so important for whole wellness. Don’t spend excess time with negative people, media, and thought patterns. Learn to identify a self-deprecating thought and immediately counteract it. Express gratitude each and every day- gratitude is the attitude! Read good books, take part in positive and mind-nourishing activities, and love yourself by taking good care of your Whole Self!
7. Increasing nutrition and supplementation: along with diet improvements, take the necessary aids. An omega 3 EPA/DHA, Vitamin D, B complex and B12, magnesium, and natural herbal anti inflammatories can greatly help any aging person especially. Probiotics and fermented foods are so vital for that microbiome of yours, which is linked to digestion and colon health, immune system, mental and brain health, inflammation and disease, tumour growth prevention,heart function, obesity and ability to maintain weight loss, and every organ system in your body. A healthy gut will aid you in all wellness aspects, plans and goals.

Did you know? (Some food for thought)
*Those who favour carbs as main calorie source increase Alzheimers risk and dementia by 88%.
*Insulin spikes increase inflammation and Alzheimers/dementia risk.
*Gut health and bacterial balance also influences insulin balance and prevention of dementia.
*Gluten and highly processed and hybridized grains can threaten the blood-brain barrier including leakiness of this, just like it does to the gut= inflammation, which is at the root of every disease and disorder.

In subsequent articles to this, I will go into some helpful tips for some common issues related to our miraculous aging bodies! Including Osteoarthritis, Insomnia, Weight loss, Hair loss, and Eyesight.

Take much well-deserved and vital care,
TinaLee Foster, RHN
Wakingwellnessnutrition.vistaprintdigital.com

Like and share, spreading wellness in our community!

19/11/2023

Healthy joints in Cold Weather

The colder temperature definitely can make our bodies achy and stiff more frequently. If you already suffer from arthritis, injuries, inactivity and so on, the cold can make you even more uncomfortable and painful. Here are some excellent tools for bringing some warmth and joy into your bones, bodies, and beyond!

*Eat an anti-inflammatory diet, emphasizing veggies and plant foods
*Dress warm and in layers
*Stretch every morning
*Move, exercise, do yoga, avoid being sedentary
*Drink hot beverages throughout day, such as lemon water, green tea and turmeric ginger(these are anti-inflammatory too)
*Massage your achy muscles and joints
*Hot Epsom or magnesium baths
*Supplements
*Sleep well, snug and be warm
*Use of indoor heat when inside to keep body comfortable
*Pain rubs and creams featuring arnica and menthol, and other anti-pain ingredients

Knee degeneration and pain is quite common in aging adults, as knees bear a lot of weight and are supports. Along with ALL of the above and the supplements listed below, a few extra important points are:
*West proper supportive footwear. Be barefoot indoors.
*Do exercises that strengthen and stretch the muscles surrounding the knee joint, upper and lower leg, while choosing low impact exercises
*Loose extra weight if overweight
*Wear support or a brace if needed

Supplements that really help are a high strength-extract of Curcumin, Boswellia, Vitamin D and Omega3s, Tart cherry, bromelein, glucosamine, MSM, NEM and Sam-E.
There are many combination supplements featuring different natural antiinflammatory ingredients along with joint strengtheners and/or cartilage builders.

Keep moving, take care of your body and mind, and stay warm.

TinaLee Foster, RHN

15/11/2023

Sulfur is an important missing part of our diets, as it is very much depleted in nowadays soil, and is also destroyed in cooking and processing foods(all the more reason to fit in more raw unprocessed whole food into your day!). It contributes to the health of our connective tissue, skin, bones, joints, nails, hair, etc. MSM is a powdered substance that is an affortable way to supplement daily(1-3 tsp/2xday) along with eating more foods like garlic and onions! Increase your intake when your body is in need of repair. Read on for more amazing benefits!

http://www.superfoods-for-superhealth.com/what-is-msm.html

06/10/2023

Immune Strengthening this Fall

Natural IMMUNE SYSTEM Strength

In getting back to our Autumn routine, our immune health should be within our top list of priorities. Having a strong immune system is vital in our world, and ofcourse will benefit every aspect of our well-being, how we feel and perform, and benefit those around us too!
Heading into "regular" cold/flu season soon, with more children communing together at school, the whole family can be involved in enhanced self-care and hygiene. Ensuring a whole foods diet, minimize refined sugar which dampens immunity, hydration and exercise is primary care(Stress management follows).
Some key areas for your immune health and some supplemental recommendations:

1) Probiotics- good gut bacteria support digestion, combats harmful organisms, and keeps the immune system strong. Fermented foods
are great to consume regularly- think cultured yogurt, kefir, kombucha, tempeh, kimchi, and sauerkraut. A quality supplement is a good idea for extra support.
2) Intestinal Cleansing- adequate fiber and water is first key to having daily bowel movement(s). Good bacterial balance also is important for regularity, Because of the onslaught of toxins from our environment and within our body, it is a good idea to periodically encourage a little extra intestinal cleansing(especially if you are prone to constipation). This can be accomplished with the help of a colon cleanser such as magnesium oxide/citrate and/or triphala. Gentle and effective, and beneficial for whole body.
3) Oregano Oil- antioxidant rich, and good defender against dangerous organisms. Promotes a healthy balance of good to bad bacteria.
4) Raw Apple Cider Vinegar- a helpful tonic, enzyme rich, and offers beneficial bacteria and nutrients. Promotes pH balance and alkalinity and therefore a healthy immune response. Excellent to have 1-2Tbs 20 min premeal to promote proper digestion. Can be diluted in water.
5) Reduce Stress levels- emotional, mental, and physical stress all take toll on the immune system. An excess of it also accelerates aging. The are many adrenal support supplements, as well as natural remedies for helping you keep calm and carry on! Deep breathing, stretching, and getting outside are great stress-relievers. Talking it out helps too, as does practicing trust.
6) Sleep- aim for at least 8 hours. Sleep resets your entire system, relieves stress, improves the immune system and overall health. Do what you need to do to ensure you get adequate Zzzzzs.
7)Vitamin C- a vital antioxidant and immune supporter. Also needed for tissue repair and healing. More is needed in times of stress and illness.
8) Vitamin D- the sunshine vitamin, however we get very little in the northern hemisphere especially in non-summer months. Supplement for optimal levels. Strong immune support and disease defense.
9) Zinc- supports the growth and normal functioning of the immune cells. Enhances activity of lymphocytes, neutrophils, and macrophages that protect body from viruses and bacterias. Also aids tissue repair.
10) Turmeric- contains the active component curcumin which is a potent antiinflammatory and antioxidant. An immunomodulator that also supports action of T cells, B cells, and natural killer cells. Put a 1/2-1 tsp of turmeric in your meals, and seek a high-quality supplement for most effectiveness.
11)Ginger- stress resistance, DNA reconstruction, enhancement of B12 production in gut, digestive health, fights viruses and bacteria, muscle tension relief, sore throat, easy to add to tea and meals, or tablets and chews available.
12) Iodine- great defense against all microorganisms. Also supports your thyroid and metabolism.
13)Astragalus- protects and supports whole body, prevents colds and upper respiratory infections, liver protection. Antibacterial and antiinflammation. Take daily during cold season.

Other immune superstars are elderberry, medicinal mushrooms, echinacea and andrographis, licorice root, and manuka honey!
Don't forget to load up your medicinal arsenal, and feel oh so good all autumn and winter long!

TinaLee Foster, RHN and M.Herbalist

Live light, travel light, spread the light, be the light,

TinaLee Foster, RHN

28/09/2023

Have you done a round of MILK THISTLE lately?

Milk Thistle the original liver tonic!!
*Liver regeneration
*Liver and kidney protection
*Supports detoxification, digestion, and elimination
*Aids bone mineralization
*Neuro/Brain function and protection
*Helps clear the skin
*Lowers blood sugar
*Breast milk production

04/08/2023

COOLING OFF and HEAT INTOLERANCE

During a major heat wave like the one we're experiencing, it is important to try and get and stay cool, and be hydrated.
Signs you may be overheated and must attend to yourself are:
- headaches
- dizziness or fainting
- short of breath
- muscle cramps
- excessive perspiration
- excessive flushing
- general weakness
Below are some tips to help prevent and curtail heat intolerance:
*Seek shade or indoors when the temperature climbs high
*Wear cool and breathable clothing
*Cold showers and swimming
*Use of fans and AC
*Drink cold fluids(extra water, coconut water, iced herbal teas, club soda, kombucha)
*Eat cooling foods(fresh fruit and raw veggies, such as watermelon and other melons, berries, celery, cherries, greens, etc.)
*Cut back on caffeine
*Manage stress
*Cold footbaths and soaked neck towels

Some useful supplements and herbs:
*Electrolytes
*Magnesium
*Adrenal adaptogen herbs
*Aloe vera
*Apple Cider Vinegar
*Teas: Peppermint, Hibiscus, Raspberry leaf, Dandelion leaf, Tulsi
*Cooling herbs: Feverfew, St. John's Wort, Lemon balm, Tulsi
*If menopausal hotflashes are involved, Black Cohosh, Maca and Vitamin E

STAY COOL AND SAFE!

TinaLee Foster, RHN

19/06/2023

GALACTOGOGUE herbs to help mother's milk production and flow:
*Fenugreek
*Fennel
*Nettle
*Raspberry leaf
*Blessed thistle
*Goats rue
*Milk thistle
*Alfalfa

Look for teas, tinctures and extracts,
and eat helpful foods:
Almonds
Barley
Brewer's yeast
Brown rice
Fennel
Garlic
Ginger
Green leafy vegetables
Oatmeal