• September 2021

    Everything Elderberry

    Everything Elderberry by gretchen heimsoth It’s September, and for many of us we are finding ourselves back to in person school with our children, as well as most of us back at work in person. One can hardly check in to social media or turn on the television without hearing about the rise of the Delta variant. So I wanted to take a little time and talk about our dear friend, the Elderberry. Talk about Where it grows, it’s safety, it’’s effectiveness, it’s constituents and how to use it. Elderberry, or Sambucus nigra, Is a deciduous shrub, or small tree. It is native from Oregon all the way to Baja…

  • November 2020

    Minimize Sugar Impact for the Holidays

    The Holidays are just around the corner. This year being the challenge presenter it has been, has many of us out of routine, having to think outside the box to recreate workout structure lost by the restriction on gyms during the pandemic. As the holidays approach, it is worth giving them some consideration and having some tools and strategies to keep our sugar consumption to reasonable levels. As delicious and satisfying as sweets are, the effects of sugar on our bodies, brains, and even moods do not go unnoticed.

  • plums
    August 2020

    Summer Stone Fruits

    Summer Stone Fruits The Advantage of Seasonal Eating by gretchen heimsoth *Recipe card at the end of article Summer is upon us! The time of year that stone fruits make their appearance in the farmers’ markets and local produce purveyors. The family of stone fruits includes cherries, plums, pluots, apricots, nectarines, and peaches. Lesser known in the family are avocados, which are also in supply at the local markets with a wide variety, and mangoes, which sadly for Northern California are not local. Mangoes are delicious and rich in nutrients. But for this feature, I am going to focus on locally grown stone fruit and save avocadoes for another conversation.…

  • July 2020

    Meal Planning

    Meal Planning Get the Most Value Out of Your Food Budget BY GRETCHEN HEIMSOTH As we find ourselves riding out this pandemic, many of us are facing the reality that we need to try to more with our dollar in the direction of food and nutrition. Stressors are higher, as well as the need to keep ourselves and our families healthy. I want to give a little focus on things we can avoid, something we can learn and practice and healthy, low cost, nutrient-dense staples to maximize your food budget. These tips, as well as a little thought and prep time, you can find yourself eating a more varied and…

  • June 2020

    Kitchen Witchery

    A Little Kitchen Witchery BY GRETCHEN HEIMSOTH I make magic in my kitchen!! Think I am kidding? The love I infuse in my food and herb garden provides me with an abundant supply of little, fragrant green soldiers, and there is some serious alchemy. Many Generals to name in this culinary army, rosemary, thyme, the powerhouse oregano, cumin, garlic, cloves, the list is endless. We are going to focus on four common kitchen herbs. It may be a little counter-intuitive, but dried herbs offer higher antioxidant values than their fresh counterparts. Antioxidants are compounds that inhibit oxidation (think rust) from free radicals (a host of angry molecules we get bombarded…

  • HealthyEating_Meditate
    May 2020

    Strengthen Immune System

    Lifestyle Can Foster Your Strongest Immune System BY GRETCHEN HEIMSOTH Times are crazy! I think we all are looking for things we can do to feel empowered right now. I have hope we are now starting to move in a slow, but forward momentum surrounding the coronavirus. But the threat of it makes one want to react. “What can I do to protect myself?” We think about the immune system. “Can I boost it?” the thought process can go. Yet when it comes to the immune system, there isn’t any magic boosting pill, supplement, or superfood. Ramping up the immune system would lead to the unpleasant symptoms we experience with…