I used to get sick every October. For seven years I would come down with the flu like clockwork the first or second week of the month. 

On top of being sick I would also blame myself. I felt like something was wrong with me. I was eating okay, and working out every single day. I couldn’t see that my high stress job in the fashion industry,  my 5AM wakeups, and overall lifestyle were not helping me at all! 

Today I’m sharing the things that I do on a daily basis to keep my immune system functioning highly and also the tools I use when I am feeling under the weather. 

Inflammation

Inflammation is the root to all dis-ease. From common cold to more serious illness the key to overall health and wellbeing is to keep the inflammation in your body low. 

Here are the  top 6 things that I do to keep my inflammation low.

• Avoid Inflammatory Seed Oils like canola, soy, vegetable, sunflower, safflower oils, 

• Limit the processed or packaged foods in my diet

• Drink high quality water

• Eat anti-inflammatory foods like turmeric, ginger, and cruciferous vegetables

• Get outside for an hour a day to get sunshine, connect with nature, and get vitamin 

• I don't use anything with fragrance on my body or in my home

Detox

The week of my wedding I started to come down with something. My body was aching, my throat was sore, and I started to panic. I didn’t want to miss out on a minute of my wedding or feel tired or unwell during it. So I went very hard into detoxing the nasties out of my system. 

These practices are things that I use regularly, I just increased the frequency when I started to feel unwell.

Higher Dose Sauna Blanket - when my best friends mom heard I was feeling sick she dropped off her sauna blanket for me. I used it 2X everyday for 4 days and I felt better immediately. I loved it so much that I purchased one for myself and use it 3-4X per week. The benefits include healthier skin, better circulation, and for me I’ve found that it helps with cramps on my cycle! 

Red Light Therapy has been shown to reduce inflammation in the body, and reverses the slow down of ATP in cells. This increase in energy in our cells aids in the natural detoxification process of the body. 

Castor Oil Packs - I use castor oil packs pretty frequently especially if I’m struggling with an eczema outbreak or illness. Castor Oil promotes movement of  the lymphatic system which encourages detoxification. The oil is high in ricinoleic acid which supports the liver and the detoxification process of the  liver. Part of the way castor oil packs work is by heat, so I pair my castor oil pack with the red light therapy on my belly for double detox! 

Other tools I use are deprivation tanks and halo therapy.

Everyday Medicinals

In addition to reducing inflammation and detoxing there are holistic remedies I use daily to support my immune system

Chaga Mushroom - Chaga mushroom is a superfood for the immune system. Chaga is high in beta D glucans which help to balance your immune system. It is also great for reducing inflammation. I prefer the chaga from Four Sigmatic because of their dual extraction process, and their high quality standards - You can use code hungryhippieeats to save on Four Sigmatic products

BeeKeepers Naturals Propolis- Even though this isn’t vegan it is a must in my wellness routine. Propolis is the bodyguard for the beehive, keeping germs out. In our body it fights against germs, free radicals, and boosts our immune system. Propolis is high in Vitamins B,C,D, and zinc - in addition to over 300 compounds that are beneficial to our health. 

Acute Healing

When I come down with a bug or virus I add these supplements to my wellness routine to help shorten the length of time sick and to prevent it from getting worse. 

Organic Olivia Guardian Bundle was released in the midst of Covid after Olivia’s parents battled Covid. I immediately bought the kit to have on hand and to share. This is the ultimate herbal medicine bundle. Olivia’s formulations are SO smart and are designed to have be the most effective - for example she pairs her zinc with ionophores that actually allow the zinc to enter into the cells - most zinc supplements do not have this! 

Biorn Cold Calm is my go too when I feel a cold or sinus pressure coming on. This treats colds, coughs, and sore throats. I took these the week of my wedding religiously and felt better within days! The key is to start at the first sign of symptoms - so keep a pack in your home! Just an FYI these contain lactose so are not VEGAN

Woodstock Herbal C&F Formula is another one of my favorites for beating cold and flu symptoms. It is an herbal remedy that is Vegan and Gluten Free. 

When I’m sick I also take hot baths with Dead Sea Salt, drink a ton of Ginger Turmeric tea with fresh ingredients, and stay hydrated. I also rest as much as possible to allow my body to put all it’s energy towards healing.

* Some links are affiliate links which I receive a small compensation from any sales. However these are products that I use and stand behind. I would never recommend a product that I don’t personally use or recommend.

In the past year or so the beverage industry has exploded with tons of good for you drink options. While water is still my go to for hydration I love to incorporate healthy flavored beverages into the mix as a “treat” after a long day, or as a weekend recap.

Gerolsteiner - Sparkling Water

I’m going to share with you my go to brands and why I love them!

I’m starting this list with water…I know, but this is the best water I have tasted.

Why I love it - it is a thicker water with a naturally sweet taste. The mineral content in this is very high - you can read more about that here - it is naturally carbonated, comes in a glass bottle, and is a good source of magnesium!

Bonus - I have also been drinking a bottle a day and have seen a big improvement in my eczema.

Olipop

Olipop changed the drinking game for me. The company takes classic soda flavors like Root Beer, Orange Soda, and Vintage Cola and makes them healthy

Why I love it - Not only does it taste SO good (and almost exactly like the sodas I remember growing up) but it is good for you. The drinks are loaded with prebiotics, plant fiber, and botanical ingredients that support your digestive system. Plus all flavors are either 5g of sugar or LESS (compared to 39g found in a traditional coke). My favorite flavor is Root Beer - but honestly they all taste so good!

Bonus - we’ve secured a 15% off coupon for you on your first purchase of Olipop - stock up now for all the Summer BBQ’s! Save 15% here

Sunwink

Sunwink is a beverage company that formulates tonics using plant medicine. Each blend is filled with herbal medicine, adaptogens, 2% of each purchase goes back to the planet or the community.

Why I love it - this drink is medicine, but it tastes amazing. They are so smartly crafted and there are so many options to choose from. Detox ginger is my favorite!

Bonus - As per Sunwink - “All recipes are validated by a clinical herbalist and guarantee 4 times the equivalent amount of herbs you would find in a standard tea bag.”

Sparkling Botanicals

Rishi tea has expanded into the world of sparkling beverages. Sparkling Botanicals is a brand new sparkling tea beverage formulated with teas and herbs.

Why I love it - ZERO SUGAR! Yes that’s right. Somehow the people behind these delicious beverages figured out how to make a delicious beverage that feels like a luxury without any sugar. Besides this the flavor combos are so unique as are the ingredients. It feels exotic every time I open a can! My favorite is the Turmeric Saffron

Bonus - Use code pickyourpack to get a free variety pack with the purchase of any single flavor pack. You have to put both packs in your cart for the coupon to work!

Rowdy Mermaid

Rowdy Mermaid is a Kombucha brand that is “rooted by tradition, elevated by science” Taking the key components of kombucha and elevating them with botanicals, herbs, and adaptogens!

Why I love it - the flavors are outrageous, plus they use ingredients that are good for you like Lion’s Mane, Holy Basil, Chicory, Dandelion, and more!

Bonus- Each can averages about 9g of sugar (1 can = 1 serving) other kombucha brands are about double this.

I know your taste buds will be dancing when you try all of these amazing beverages! Let us know which you like best!

So, soy in the vegan community is a hot topic. It is often the root of some serious health debates. Personally I have linked soy back to acne, digestive issues, and eczema flairs.

To be honest when I was struggling with the acne and digestive issues I was drinking venti soy lattes, drinking soy protein shakes, and lots of tempeh and tofu. So I started to eliminate MOST of the soy in my diet and would occasionally consume tempeh. Fermented soy is much healthier and there are some gut benefits, but even without the other soy products my body was rejecting the small amount I was feeding it. I started to notice that my eczema would flair and my eyelid (where my eczema is) would swell.

I’m not here to tell you whether you should eat soy or not. I don’t know that - only you and your doctor do know that, but I’m telling my story because if you are struggling with health or skin issues it might be worth looking at and monitoring how you react to soy.

Soy is in almost all packaged food

So if you have decided that soy is not for you, the first thing you have to do is look at all of the packaged foods you buy for two soy substances that you might not know of.

The first is Soy Protein Isolates, is a highly processed product that undergoes a chemical process to strip the soybeans of all nutrients and pulls out the protein. After the chemical process isolates out the protein you are left with aluminum and hexane. In addition Soy is one of the most common genetically modified crop ( due to the fact that it is so widely used in our food system) and it is estimated that about 90% of all soy is genetically modified. This on top of the chemical process of isolating the proteins creates a very toxic substance to be feeding your body.

The second is soy lecithin, a highly processed oil substance used as an emulsifier. To make lecithin soybeans oil is extracted from soybeans using a chemical solvent (generally hexane), that oil is than put through a degumming process using water to separate the oil from the lecithin. Finally the lecithin is dried and than bleached.

Where is Soy Protein Isolate and Soy Lecithin Hiding?

Both of these ingredients are often found in majority of packaged foods including veggie burgers, chocolate bars, hummus, protein powders, and baking mixes. Make sure to thoroughly read the labels of all packaged foods you are buying.

Protein Rich Plant Based Foods

A big draw of soy for vegans and vegetarians is the amount of protein and the amino acid profile. Here is a list of comparable foods that are soy free and rich in protein.

So as a guide:

1 cup of cooked soy beans has 29g of protein

1 cup of soy milk has 7g of protein

1 Cup Tempeh has 31g of protein

1 Cup of Tofu has 20g of protein

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Hemp - 1/4 Cup = 15g

Lentils - 1 Cup = 18g

Black Beans - 1 Cup = 15.2g

Chickpeas - 1 Cup = 14.9g

Split Peas - 1 Cup = 16g

Quinoa - 1 Cup = 8g of complete protein

While soy is higher in protein cup for cup it is not difficult to achieve a similar protein profile by mixing different sources throughout the day.

Soy Free Swaps

Here is a list of soy free swaps to get you started on your journey. As we come across brands and products that fit into the HH clean standards we will update this list!

Chocolate is often made with soy lecithin. Some brands that I love that are SOY FREE can be found in this post.

Protein Powders are a easier to find soy free now, but my favorite is the Four Sigmatic Mushroom Protein Powder - you can save 10% with code kaleismykarma

Tempeh was one of my favorite soy products, and it was the hardest one for me to have to give up. Luckily I found Hempe which is a fermented chickpea and hemp product that mimics the texture and flavor or tempeh.

Tofu is another staple in most vegan diets a great substitute is Pumfu a pumpkin seeds based tofu sub.

TVP is a a go to for many for meat substitute in things like Bolognese and Chili- a great substitute for this would be lentils

Cream Cheese is one of my staple condiments and often times has soy in it, the most real tasting plant based cream cheese I have found is Treeline Cream Cheese and Spreads

One of the most controversial topics in the plant based community is surrounding protein.

Can vegans get enough of it?

Are they getting the right kind of it?

How much protein should you even be consuming each day?

When I realized that I had never addressed this topic on here I knew that I had to, and that it had to be complete.

So let’s talk HOW MUCH protein do you need.

This is a loaded question and there is so much that goes into it, but a general rule of thumb is 1g of protein per pound of ideal body weight.

That might seem like a lot and maybe that is for you. So this is where it is key to tap into your body and how you feel. For me I rarely track macros - maybe once every few years, but I know my body. When I am insatiable I know that I am lacking in protein, so I consume more!

The Right Kind of Protein

When I went vegetarian at 10 - in the 90’s - there was a lot of talk about complete proteins. Combining two types of protein sources to contain all 9 amino acids in one meal. The more research we have has shown that this is not necessarily the case. As long as you are consuming a variety of proteins throughout the day your body is intelligent enough to combine and use them to create complete proteins.

When looking for plant based proteins I advise my clients to opt for whole food sources and not to rely heavily on processed meat substitutes that are filled with other ingredients. Ultimately the right plant protein is the kind that makes you feel good and that you enjoy consuming!

Types of Plant Based Protein

All plant based foods have some protein, for example broccoli has 2.5g of protein per 1 cup, but some sources are BETTER.

Complete Protein Sources:

1. Quinoa

2. Hemp Seeds

3. Buckwheat

4. Soy/Tofu

5. Chia Seeds

6. Amaranth

7. Protein Powder

Almost Complete Sources:

1. Chickpeas - missing 1 essential Amino Acid

2. Beans

3. Lentils

4. Legumes

5. Spirulina

Low Levels of Protein:

1. Non- Starchy Vegetables like broccoli, mushrooms, kale, and spinach

2. Starchy Vegetables - Sweet Potato

3. Nuts and Seeds

If you are eating a variety of these foods throughout the week you do not need to worry about food combining to get complete proteins.

Tips & Tricks

If you are thinking that you are not hitting your RDA on protein here are a few ways you can add more protein into your diet.

1. Unflavored Protein Powder - you can mix unflavored protein powder into soups, stews, and beans.

2. Spirulina- add in spirulina to your smoothies, or guacamole to mask the taste and add in protein

3. Hemp Seeds - mix on top of salads, and add to soups and pesto to increase the protein

4. Swap regular pasta for buckwheat noodles or chickpea pasta

5. If you are avoiding soy look into options like PumFu (pumpkin Tofu) or Hempeh (like tempeh but with hemp and chickpeas)

Whenever I hear something two or three times in a short period of time I know that I have to share it.

This morning I was listening to one of my favorites on IG Dr. Ben Lynch and he mentioned anti-nutrients. Then I was doing some research on Vegan Topics that are important to YOU and it came up again.

So I feel like I need to talk about it and help you figure it out.

Anti-nutrients are plant compounds that block or interfere with the bodies absorption of vitamins or minerals. It's very important for plant based eaters to know about this because the risk of malabsorption is greater in diets that are high in legumes and grains.

Types of Anti- Nutrients

There are different types of Anti-Nutrients

Phytic Acid - mainly found in seeds, grain, and legumes - reduce the absorption of zinc, calcium, magnesium, and iron

Tannins- a group of polyphenols that inhibit or create imbalances in digestion.

Lectins - found in all plant foods. Highest in nuts, seeds, and legumes. Limit the absorption of minerals

Protease Inhibitors - also found in grains, seeds, legumes and they inhibit the protein absorption by interfering with digestive enzymes needed to break it down.

Oxalates - found in green leafy vegetables and tea, it binds to calcium and prevents it from being absorbed.

Not all anti-nutrients are bad, and not all people will be affected in the same ways. So this is not meant to scare you or stop your from eating greens, grains, or seeds. It’s just something to keep on your radar and take the precautions we will outline next to limit your exposure. The main people who anti-nutrients could potentially be harmful for are those who are malnourished or people who consume a lot of grains and legumes.

How to Reduce Anti-Nutrients

There are some ways that you can reduce the amount of anti-nutrients that you are exposed too, and funnily enough they are some of the same tips we use to help with improving digestion!

1. Soaking - most of the anti-nutrients are found in the skin of beans, legumes, and grains. When you soak them overnight you reduce the phytic acid protease inhibitors, lectins, and tannins. The amount of antinutrients it reduces vary depending on the food so it is not an exact science.

2. Sprouting - Sprouting is the soaking and germinating of a seeds or grain. It is a natural process that breaks down anti-nutrients like phytate and small amounts of lectins and protease.

3. Fermented foods - Eating fermented foods will help reduce your consumption of anti-nutrients. During the fermentation process anti-nutrients are broken down, making the food easier to digest, and increased the nutritional profile

Other Tips

The above tips may seem like A LOT to do, and might not be feasible every week. So here are some tips for how to limit your anti-nutrients.

1. Use a pressure cooker. There is research to show that cooking beans in a pressure cooker reduces more anti-nutrients than boiling or cooking stovetop. While I haven’t seen any comparison numbers to soaking or sprouting it is a good option!

2. Buy Sprouted Grains. More and more brands are starting to release already sprouted grains, and flours. Thrive Market has a pretty big selection.

3. Swap to Sourdough. Sourdough is a fermented food that is also good on your gut! If you are looking for a GF Sourdough try Simple Kneads

About two months ago my functional medicine doctor tasked me with giving up coffee for at least 4 weeks.

I have been struggling with a very stubborn eczema patch on my right eyelid for the past 5 years and after trying ALL of the dietary changes, creams, herbs, tonics, acupuncture, sauna, salt caves, etc. I decided to call in reinforcement.

I had a sinking feeling in my stomach that I would have to give up coffee when she politely asked “so HOW much coffee are you drinking a day?” To which I replied, “oh like you know “… while I slid my 32 oz Yeti out of the zoom cameras view.

I knew I was drinking A LOT of coffee, but I LOVE the taste so much. I don’t need coffee to function. I start my day at least 3 hours before I even start to make it. It was a ritual I loved. Something that I looked forward too.

I knew that I was going to have to come up with something to fill the void of the ritual. I also knew that tea (which I love) wouldn’t cut it. So I turned to google and started researching herbal blends.

I bought a TON of herbs, tested a ton of batches, and finally settled on the winning blend.

Today I am going to give you the recipe, and explain the health benefits of this herbal blend.

roasted dandelion root

Dandelion Root is a powerful herb for healing digestive health. I chose this because it has a very rich flavor and is used in tons of coffee substitutes, but also because our gut is the home of majority of immune system. When you are experiencing an inflammatory issue (eczema, acne, chronic sickness) you want to nourish the immune system and the gut. Dandelion Root is also considered a bitter herb and great for cleansing the liver and the blood - two areas that are directly related to skin health.

the ingredients

Roasted Chicory Root

Another herb selected for a multitude of reasons. First helps aid in the rich coffee like flavor and balances the bitterness of dandelion. More so though, it is great for gut health. Chicory Root is mostly inulin, a prebiotic that helps feed the good bacteria in the gut. The more good bacteria we have the less likely it is that we will have a microbiome imbalance. A lot of people also rely on coffee to stimulate their bowels and keep them regular. Chicory and the inulin is a great digestion starter and is shown to help with constipation. Another amazing health benefit is that it can be effective in treating certain types of Candida (which may be the root cause to eczema)

Roasted Cacao Nibs

Then we have Cacao Nibs which we roast to increase the flavor profile ( I have used them unroasted when I was feeling lazy!). Cacao is high in antioxidants and helps to lower inflammation. Again the main goal of giving up coffee was to reduce the inflammation so having an herbal replacement that aids in this healing was a must!

Chaga

Finally we have Four Sigmatic Chaga Powder. To be honest I was really upset about giving up my coffee because of the amazing medicinal benefits of the mushrooms I was consuming. Adding the chaga packet was to make sure I was getting the immune and skin benefits that Chaga supplies ( we are always going back to immune and skin health it seems!). The chaga is not necessary however when I forget to add it in, I notice that it is missing.

recipe

So this will be really simple to create. You can keep your herbs separate and make every day or you can make a big batch and shake it all up.

You basically want a ratio of 2:1:1/2:

2 TBSP Roasted Dandelion Root

1 TBSP Roasted Chicory Root

1/2 TBSP of Cacao Nibs.

If you are making a big batch you can do it by the cup instead of the tablespoon and get the same results.

I add 4 tbsp to my French Press along with a packet of Four Sigmatic Chaga and top with boiling water. I let it sit for 10 minutes, stir, and filter.

I prefer to drink this black, but you can definitely add a coffee creamer or nut milk to your cup!

With Valentine’s Day right around the corner I figured we should talk vegan chocolate. A lot of people assume that when you go vegan you can’t eat chocolate and that is not the case!

Sure you can’t have milk chocolate or Hersey’s anymore, but let me tell you there is a world of rich and delicious dark chocolate that you will LOVE!

Before we jump into brands I want to cover a few things that I look for in my chocolate:

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DOESN’T HAVE

• Animal or Dairy products (including casein, natural flavors, etc.)

• Artificial Sweeteners

• Added Vegetable Oils

• Refined Sugar

• Soy

has

• Ingredients I can pronounce

• Minimal Ingredients

• 60% or more Cacao

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There are quite a few brands out there that are vegan friendly but include soy or natural flavors. These are highly inflammatory foods so I tend to avoid them whenever possible.

There are a TWO brands out there that are much cleaner and vegan friendly!

HU is my go to chocolate. The list of NO’s are super impressive and it doesn’t compromise the taste at all! Lately I have been stocking up on the Gems but LOVE the Raspberry Cashew Butter Bar

Enjoy Life is another one of my favorites. I like to use these when I’m making chocolate chip cookies, or cookie dough! There are just three ingredients and are all natural!

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If I’m in a pinch and need a chocolate fix I usually just make my own. So if you don’t have access to either of these brands I’m going to share my recipe with you!

You’ll need

• Coconut Oil

• Cacao or Cocoa Powder

• Vanilla Extract

• Maple Syrup (or sweetener of your choice)

Set up a double boiler (a pot or bowl over a boiling pot of water - not touching the water).

In the bowl not touching the water add 1/2 Cup Coconut Oil, 1/2 Cup Cacao Powder, 2 tbsp. Maple Syrup, and vanilla to taste.

Let all of the ingredients melt and then pour it into a mold and set in the freezer.

They will not remain solid at room temp so take out when you want to eat!

I’ve been having so much fun this year experimenting with homemade beauty and cleaning products. The first one I attempted was such a huge hit (check out the shaving cream DIY here!)

So a few weeks ago I started having very dry and chapped lips. I was about to run to Whole Foods to pick up an all natural lip balm and decided I would try to make my own. I did a few google searches to see what a general formula looked like and then went to it.

What you need

• 1 Tbsp. Shea Butter - contains high amount of Vitamin E

• 1 Tbsp. Castor Oil - soothes and heals dry/chapped skin - a great sub for petroleum which will seal off skin and not allow moisture to penetrate (also it is toxic!)

• 2 Tbsp. Coconut Oil or Mango Butter - for hydration (can omit and use more Shea)

• 10 - 15 drops of Essential Oils of your choice (optional - I chose Peppermint and Frankincense)

What you do

• Set a pot with water on the stove and bring to a boil. Once it is boiling place a large bowl on top and shut the water off.

• Add in the Shea, Castor Oil, and Coconut Oil. Leave them on top of the boiling water ( but making sure no water gets into the oils) until they melt.

• Once they are melted remove from the heat and let it sit for 5 -10 minutes. Once it is cool enough you can add in your essential oils.

• Once that is mixed in pour your lip balm into sterilized jars or lip balm tubes and put in the refrigerator to set up overnight.

  This will remain solid at cooler room temps, but will melt in the sun or summer!

My reason behind the oils

Frankincense is a great oil for dry and chapped lips. It contains small amount of Vitamin E. It also helps to heal wounds that could occur from dry and sore lips.

Peppermint Oil also helps to heal dry and cracked lips, but also gives the added benefit of fresh breath! It will cool wind burned and burning chapped lips as well!

Just Some Notes

Make sure that the oils that you are choosing are 100% Pure Essential Oils and are save for ingestion since these will be on your lips! My oil brand of choice is doterra

I used recycled mini jam jars that my boyfriend had and sterilized them in boiling water for 10 minutes and then let them cool. I also used lip balm tubes I was gifted by a friend who moved. You can use whatever you have lying around to store these!

I would love to hear how this recipe worked out for you if you make it!

One of my very favorite tools in my Wellness tool belt is essential oils. I think that in 2020 most of us are familiar with EO’s but just in case, they are highly concentrated liquid derived from plants. The benefits range from immune support, easing sore muscles, and calming and soothing the mind.

I personally only love to use oils topically or aromatically and prefer not to ingest - but some brands are safe for oral consumption- please just make sure that if you are ingesting oils that they are pure and safe!

Now onto my current favorite diffuser blend. As soon as the weather starts to change and we head into cold and flu season, I start diffusing Eucalyptus. A few weeks ago I was feeling a like I wanted a little variety and grabbed a few oils on my nightstand and mixed them all up. After a few minutes of diffusing my boyfriend looked at me and commented about how nice the smell was!

He usually doesn’t notice things like that, so I had a feeling it was a winner!

Here’s a little about the oils that go into this blend and why it is a great blend for 2020 and the current season we are in!

Eucalyptus

Eucalyptus is an antimicrobial oil that is used to help breathing, asthma, and fight off the common cold and respiratory ailments. It is also a great immune stimulator. I find that it helps me stay healthy BUT also avoids the dryness that comes with the use of heat in the house during the cold months.

Pink Pepper

Another favorite oil of mine is Pink Pepper. For the longest time it was my go to for dry brushing, if you are looking for a sweet scent that gives you all over body tingles this is the oil for you! Then I stumbled upon the amazing health benefits. Pink Pepper is an antiviral, and great for respiratory health as well. It is a very uplifting oil, so be mindful of how this effects you if you are diffusing at night!

Lavender

The last oil in this blend is lavender. Lavender is a great relaxing oil, and is used to treat anxiety, and promote sleep. Since I was diffusing this blend at night I thought it would be a great counterbalance to the stimulating Pink Pepper.

In my diffuser I blend 5 drops each of Eucalyptus and Pink Pepper + 3 drops of Lavender. Depending on the size of the room or diffuser you are using you may want to adjust.

The oils I use are by doTerra, but any 100% Essential Oil brand would work!

We are heading into the busiest time of the year. From holiday shopping to stressing about family functions topped off with cold and flu season it is so important to start prepping our body to be the healthiest it can be…now!

For years I have been using medicinal mushrooms to help my body stay in balance.

Balance is the KEY word. Medicinal mushrooms act as adaptogens. Adaptogens regulate stress in the bod, keep your hormones in check, and support our immune systems. All of these are key to maintaining health and being able to fight any invaders that might come our way (without destroying our good bugs in the process!)

There are so many adaptogens but today I want to focus solely on medicinal mushrooms.

There are three that I rotate in my routine daily or weekly and I want to chat about those today. Before we jump into that I want to talk a bit about two of the benefits of Medicinal Mushrooms.

Adaptogens and Immunomodulators

Really simply adaptogens protect the body from stress by supporting your bodies functions. They help to boost the immune system, protect from diseases, and in general help with overall wellness. The most important thing to note is that adaptogens help the body in non-specific ways. This means that you can take an adaptogen (like one of the mushrooms we will talk about or other herb) and it will communicate with your body to find out where it is needed to return your body to homeostasis.

Immunomodulators are very similar except they ONLY work on the immune system. Immunomodulators are very important because they are able to work with both underactive and overactive immune systems. So if you are feeling depleted, traveling a lot, or ae experiencing an auto-immune flair up Immunomodulators could be a tool in your toolbelt to help you stay healthy and return back to balance.

The king of mushrooms

First is Chaga the mushroom of the Immune System, and the King of Mushrooms (more on the Queen in a bit!) I wanted to start with Chaga because it is my favorite mushroom.

• It is an immunomodulating mushroom. It has polysaccharides (specifically beta-glucans) that help increase the production of lymphocytes (white blood cells that regulate the immune systems response to infections/viruses/bugs, etc.)

• It is full of antioxidants and is the single richest for found in nature. Antioxidants protect our cells from free radicals and oxidation which lead to cell degeneration, chronic fatigue, inflammation, pain, illness, and cancer.

• Chaga is also rich in Betulinic Acid which is anti-viral, anti-bacterial, anti-inflammatory, rich in antioxidants, and has apoptogenic properties. Betulinic Acid is what gives Chaga the ability to go into the body and regulate it. It works to help you feel your best.

• Chaga has more Zinc, and Melanin than any single natural source - this is not only great for our immune system but also our skin, hair, and eyes.

The Queen of Mushrooms

Reishi is considered the Queen of Mushrooms (I mean doesn’t her name just sound Regal?) and back in the day was reserved for use by Emperor’s and other royalty.

• In addition to Queen of Mushrooms - Reishi is also referred to as “Mushroom of Immortality”, “Ruler of Herbs”, and “Mushroom of Spiritual Potency”

• Has been used in Traditional Chinese Medicine for over 2000 years, and was ranked highest among 365 healing plants and fungi

• Like Chaga, Reishi is an Immunomodulating mushroom and protects against viruses, bacteria, and parasites.

• Reishi is also great for skin health and circulation, and there are studies supporting its benefits on lowering blood pressure, keep blood sugar stable, lowering cholesterol, and in some cases preventing tumor growth.

• One of the most important functions of Reishi is the effects it has on hormones and our endocrine system. It helps to balance hormones and relax the nervous system which allows for deeper and more restful sleep. This improves overall health and immunity.

boost your Brain Function

The last mushroom I want to talk about is Lion’s Mane. This was one of the first mushrooms I was introduced too back 6ish years ago. I guess now is a good time to tell you, I actually HATE culinary mushrooms. I can’t eat them. I learned about Mushroom Coffee from a nutrition podcast I binge, and gave it a shot. It was Lions Mane and Chaga mixed with coffee, I loved it and loved the added benefits.

• Lions Mane has been used in TCM for helping with digestion and gut issues

• It is antibacterial, anti-inflammatory, and has immunomodulating properties.

• The uniqueness of Lions Mane comes from its brain boosting properties. It protects our nervous system and has even reversed the effects of Parkinson’s, Alzheimer’s, and Dementia.

My great grandmother and my grandmother suffered from dementia and Alzheimer’s so I appreciate the protection that this mushroom offers.

How To Buy Medicinal Mushrooms that Work

I am the first to tell you that I often get drawn into wanting to try every single superfood, or powder. This can get expensive, and can leave you with a cabinet of half full products you never use. I’ve done that too.

I personally use Four Sigmatic products. They were the first brand that I knew of using medicinal mushrooms in this way and they are really transparent. I have been using them for 6 or so years and have seen the benefits of their products. I believe in the quality and appreciate how they are constantly adapting to make better products. I also think they have the most flavorful products out there! Plus, I’ve been able to switch my parents (who are totally NOT into all of my Hippie antics) to switch to mushroom coffee.

You can use whatever products you connect with and do not have to buy Four Sigmatic -but here are a few things you should look for when purchasing medicinal shrooms!

Look for Dual Extracted (Alcohol + Hot Water) to get the most benefits of the mushroom

Alcohol Extraction - pulls out the fat soluble compounds

Water Extraction - pulls out the water soluble compounds

The only way to get the maximum health benefits of the mushrooms is to find a product that uses both extraction processes.

Third Party Testing

Mycotoxins, heavy metals, bad bacteria, yeast, and pesticides are all possible contaminants when you are consuming medicinal mushrooms. Mycotoxins are unhealthy mold (think: black mold) that can be found on nuts, seeds, coffee, cacao, and beans. They can be harmful to our health. Look for a brand that is transparent in their testing and uses Third Party Testing to ensure their products are free of these contaminants.

USDA Organic

It’s so important to know where and how your food is grown. It’s especially important when you are using food as medicine and consuming it multiple times a day. When you buy a USDA certified product you know that you are not contaminating your body with pesticides, GMO’s, fungicides, or herbicides.

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*If you want to order from Four Sigmatic use code kaleismykarma to save 10% on all your orders*

I am an affiliate and do make a small commission on orders using my code, however I will never promote a brand that I do not use or believe whole heartedly in.