10 Grocery Store Foods That Are a Rip-Off

Rising food prices can make it feel like your grocery bill is increasing at an exponential rate. One week an item will be $1.50 and the next it’s up to $1.75, but it’s unlikely your income is growing as quickly. While most of us expect to pay top dollar for organic produce or grass-fed steak, even bargain staples aren’t that much of a bargain anymore.

Just because these staples are costing you more doesn’t mean you can’t find other ways to save. Many of us turn to packaged foods to help speed through cooking, but we don’t usually realize just how much we’re paying for the added convenience. These 10 grocery store foods are some of the biggest offenders on your grocery bill. Cut out these eats, and you could start to see a lot more money in your bank account.

1. Croutons and breadcrumbs 

Tossing some croutons into a salad is a great way to add flavor and crunch. It’s also a great way to blow your money. You’ll pay at least $2 for a pretty measly package that might only last a week. If you opt for something organic or high end, expect to see a much larger price tag. The same is true for breadcrumbs. While a few bucks here and there might not seem like a big deal, it’s kind of ridiculous to pay for something you’re throwing away at home. Stale bread might not make a very tasty sandwich, but it’s ideal for turning into both croutons and breadcrumbs

To make croutons, cube the bread, toss with some oil, and salt, then bake until the bread gets crispy. This method from A Sweet Pea Chef is a good guide. You can also add any number of seasonings to make your salad toppers just as fancy as anything you see at the supermarket. For breadcrumbs, just tear up hunks of stale bread, then blitz into a powder in the food processor. Keep the crumbs stored in the freezer, so they’ll be ready whenever you want to make meatballs or crab cakes.

2. Pre-cut produce   

Buying already diced veggies might speed up your stir-fry, but it’s not doing your wallet any favors. According to Care2, many pre-cut fruits and veggies can be double the price of their whole counterparts. Why the difference? Someone had to do all that cutting and packaging, so you’re paying for the ingredients as well as the labor.

Price isn’t the only reason to skip this supermarket convenience food. The story also mentioned pre-cut produce is bad for the environment, thanks to excessive packaging and refrigeration requirements, and less healthy, because the nutrients start to break down once the food has been sliced. This also explains why bagged lettuce seems to go bad so much quicker than a whole head of greenery.

3. Baked goods 

Not everyone is a master baker, so it can be tempting to pick up treats from the grocery store. LearnVest says a supermarket cake that costs $20 can be made at home for just $5, even if you buy a boxed mix. Bread can also be a pitfall if you aren’t careful. The story said to check with store managers to find out when bread will go on sale, which will help you save a few bucks.

Things like six-packs of cookies can seem like a good deal when you consider cost per item, but that’s assuming you eat all of them. They’ll be stale after a few days, and it’s probably not the best idea to choke down three cookies every day just to avoid waste. The next time you have a craving for some chocolate chip goodies, try a different approach. Make a full batch of batter, then portion out the dough as you normally do, but only bake the amount you want for the next few days. Freeze the rest of the dough balls, and you can pull out a few whenever you want a freshly baked treat.

4. Already seasoned or marinated meat  

Even the meat department is filled with options for people hoping to speed through dinner. You can buy chops, steaks, and ribs already marinated or seasoned. They have tasty sounding names, but you can save money by asking the butcher what he or she used to recreate it at home. Making your own spice blends and marinades is super easy, and you have complete control over what goes into them.  

5. Salad dressing 

Bottled salad dressing isn’t always more expensive than homemade, but most of the good-quality ones are. And what’s the point in buying a bargain dressing if it tastes bad? You may as well throw it in the dumpster on your way out of the store. You probably already have the components you need to make dressing at home, and it will taste far better than anything off the shelves. The Christian Science Monitor has a great tutorial on making homemade versions of your favorites.

Contrary to what you might think, it isn’t necessary to make a new batch of dressing every time you want some greens. The New York Times likes an easy version with just four ingredients, because it stores in the fridge for at least a few weeks. Keeping a batch of this basic also means you can customize it for different meals by tossing some chopped herbs or a sprinkle of your favorite spice to a few tablespoons. Once you start making your own, you’ll never go back to the bottle.

6. Bottled water 

It’s hard to argue with the convenience of bottled water. The price is a different story. Does it really make sense to spend more than $10 on something you can just get from a faucet? Worse yet, all that plastic is wreaking havoc on the planet. National Geographic reveals 80% of those bottles end up in landfills rather than being recycled.

If you like the portability, invest in a good water bottle. It’s endlessly reusable, and many are capable of keeping liquids cold a lot longer than any flimsy plastic. If taste is an issue where you live, there’s a cheaper solution. You can pick up a filtered pitcher to keep in your fridge for around $20.

7. Brand names 

Most people go for the same brand of peanut butter, cereal, and bread simply because those are the versions they’ve always bought. It’s easy to think these products are more costly than generic ones because they’re better quality, but that’s just not true. The ingredient lists are usually remarkably close or even the same. Why pay more for a box of cereal just because it has a cute cartoon on the front?

If you think you have a sophisticated palate that demands name brands, think again. NPR reported, aside from a few items, chefs choose generic foods at the store. If the milk under the store’s name is good enough for the pros, it’s good enough for you.

8. Prepackaged salads 

Prepackaged salads seem like a great idea for dinner or lunch any day of the week. You usually get a healthy mix of greens with add-ons like croutons and cheese and a packet of dressing, too. For the couple of dollars you’ll pay for the convenience food, it sure might not seem like much of a rip-off, but beware — these salads will end up costing you a lot more than if you were to just make your salad yourself.

You can get a small pre-made chicken Caesar salad at Walmart for about $4. You might consider this a great deal, until you break down the cost of each ingredient. You can typically get an entire head of lettuce for less than $1.50 and a 5-pound bag of boneless, skinless chicken breasts for about $11. We’re betting you have your favorite salad dressing already in your fridge at home, too, (hopefully homemade!) so you can easily get a lot more meals for your money by going the DIY route.

9. Microwave popcorn 

Movies and popcorn go together like peanut butter and jelly, but the microwave bags of popcorn you’re accustomed to grabbing from the snack aisle are costing you a lot of money. According to Eat This, Not That!, you can buy a 30-ounce container of popping corn for about $4, and it will give you between 10 and 12 bowls of the snack. As for the microwave stuff, you’ll get just six bags of Orville Redenbacher’s Naturals popcorn for roughly the same price at Target. You’ll be getting a lot less for your money.

While certain brands like Orville Redenbacher’s are doing their best to make bagged popcorn healthier, you’re still getting a lot of preservatives and artificial flavoring. If you’re grabbing the Movie Theater Butter varieties, there’s a good chance you’re eating trans fats, too.

10. Jarred spices 

If you know you’re going to finish the entire bottle, then perhaps it’s worth the cost, but many of us have a spice rack full of things we haven’t used in months. Instead of buying full bottles of dried herbs and spices, visit a Whole Foods or local grocery store to see if you can buy these items from the bulk section. You can purchase just what you need and you’re spices will stay fresher, too.

Consumer Reports also suggests shopping around for your spices, as certain name brands are significantly more expensive than others. Keep in mind, cheap spices may be cheap for a reason, too. They might not deliver the flavor you’re looking for, or maybe they’ve been sitting on the shelf for a long time. In either case, your bargain purchase a total waste.

These Popular Restaurant Appetizers Are a Complete Waste of Your Money

What’s better than some delicious restaurant appetizers to kick off a nice meal out? Money in your wallet, that’s what. But sadly, the starters section of the menu tempts many patrons. You might be thinking, “What’s the big deal?” But because we care about you and your bank account, we’re shedding some light on certain apps you definitely shouldn’t waste your money on.

As Jody Pennette, founder of CB5 Restaurant Group, explained to Forbes, there’s a reason restaurants have been able to successfully raise the price of appetizers over the past two decades. “This has gone under the radar because people form their perceptions of value by looking at the price of entrees,” Pennette says. “Restaurants keep mains as competitive as they can, knowing they have leeway in other parts of the menu.”

So remember, if you can whip it up at home with ingredients sitting in your pantry, it’s best to steer clear of these tasty temptations while dining out.

1. Macaroni and cheese 

Because macaroni and cheese falls into the pasta category, we’ll use some numbers we found on AOL. A bowl of pasta — that particular article is talking about pasta as an entree — typically costs the restaurant as little as $1. Yes, one measly dollar.

But how much are the folks of this fine dining establishment charging you for this appetizer? They do know their customers are well aware of how cheap a box of Kraft macaroni and cheese is, right? Or, better yet, here are some recipes you can make yourself. Because when it comes to ordering macaroni and cheese as an appetizer, it’s just not worth it. 

2. Fries 

Who doesn’t love a good basket of fries? They’re just about one of the most addicting finger foods of all time. Delicious, salty, and simply irresistible, an order of fries is typically a crowd-pleaser for the whole table. But be careful of these tantalizing potatoes, as they’re often served as a side with a full entree anyway, especially if you’re at a burger joint. 

3. Mozzarella sticks 

We get it, guys. Mozzarella sticks are basically the quintessential app that everyone in your party is sure to love. It’s always a hit, so what could go wrong? Well, in terms of your wallet, a lot. For example, let’s take a look at a huge chain made famous for its low-cost, greasy, fried American fare. At TGI Friday’s, an order of fried cheese will run you about $9. But did you know they sell the exact same brand they serve in the restaurant at the grocery store? That’s right; you can get an 11 ounce box of frozen sticks — plus marinara sauce — for just $3.99. 

4. Onion rings 

Yet another star of the fried favorites menu, onion rings are also not worth the money. A few slices of deep-fried onion served on a plate? There’s no way this appetizer comes close to being worth the price tag most restaurants charge. 

5. Deviled eggs 

Basically, the antithesis of your casual dining fried fare is the stuck-up deviled egg. Although you might not consider this appetizer common fare, ask any hipster within a 10 mile radius of Austin, Denver, or Nashville, and they’ll tell you otherwise. But be careful when you’re at these uber-cool, small-plate, hole-in-the-wall-yet-totally-gourmet spots. The mark-up in price isn’t always worth it. According to Priceonomics, an egg comes in at around 20 cents. 

6. Guacamole 

It would almost be sacrilegious to go out for Mexican and not order chips and guac. It’s like going to an Italian joint and not eating garlic bread (more on that in a minute). But sadly, that’s what you should do. According to Forbes, restaurants pay 50 cents to $1 per avocado, yet some have the audacity to charge $14 for a bowl of tableside-prepared guacamole. Despite this information, though, we don’t expect you to actually stop ordering guacamole at Mexican restaurants — because who are we kidding? 

7. Bread basket 

Believe it or not, some restaurants are actually charging for bread these days. Given the state of the economy, though, we can’t say we’re all too surprised. We are, however, annoyed. Shouldn’t bread come free no matter what? Sadly, the answer is no.

If you’re dining at a place that charges by the basket, just do yourself a favor and skip it altogether. Seriously, it’s just bread. Not only could it ruin your appetite by the time your meal comes, but it’s certainly not worth the cost. 

8. Soup 

How do you know that tomato soup didn’t come straight from a Campbell’s can? Well, you could ask your server, but even if they tell you it’s made in-house, it doesn’t justify the ridiculous price tag. Soups are fairly easy and inexpensive to make. Some broth (super cheap) and some veggies will typically do the trick.

Plus, the amount of soup you can make at home will end up costing far less than what you paid at a restaurant where you’re only getting a single cup or bowl. However, if you make it at home, you’ll be eating it for days, maybe even weeks, depending on how big a pot you have. 

9. Edamame 

A staple at most Japanese restaurants, edamame sure does seem like the perfect start to any Asian meal. But heed caution with this one because the customers aren’t the only ones who love it; the restaurants make a killing with each and every serving they sling.

According to The Huffington Post, edamame runs a restaurant about $2 a pound. “To prepare your appetizer, they take some out, steam them and add some simple salt to the dish,” the publication writes. “In the end, you may end up getting charged up to $8 for some beans.” So yeah, it’s probably not the best deal for the consumer. 

10. Bottled water 

Of course, this doesn’t fall into the food category, but it’s still worth mentioning. Often, before you’re even offered a menu, the server will ask whether you’d like tap, bottled, or even sparkling water. And unless you live in a place where tap water is absolutely, 100% bad for you, it’s best to decline the fancy stuff. Naturally, it’s a great way to up-sell the customers; just make sure you’re not falling victim to the ploy. 

11. Pizza 

Small, shareable pizzas (Margherita-style comes to mind) are common on some starter menus. But don’t jump too fast. In reality, you’re simply being nickel and dimed by the restaurant before you’ve even had the chance to order your main course. According to AOL, a medium pizza costs around $2.60 to make. Now, does the menu pricing resemble anything even close to that number? Probably not. 

12. Flatbread 

On the same note, let’s talk about the starter pizza’s more sophisticated sister: flatbread. Really, it’s nothing more than a flat piece of bread with some toppings and/or sauce drizzled on it, so why are you paying out the you-know-what for the stuff? Take the appetizer at California Pizza Kitchen, for example. An order of flatbread comes in at about $7.50. When you consider the fact the actual bread part of it all is probably no more than pizza scraps from the day, it’s no wonder this one made the list. 

13. Nachos 

The reason nachos made the list has less to do with the actual ingredients and more to do with the quantity of food you actually get. Since we’re talking about appetizers here, nachos are probably not the best choice before your meal, as they’re often served as a huge portion. However, the dish is a great option as your main course.

“Appetizers are often bigger portions [than] people realize,” Anthony, a restaurant employee, told Business Insider. “More often than not, people ask me to pack their entree to-go if they order an app and something else small, like a salad. Skipping a main dish could easily save you $15 or more.”

So next time you’re staring at the nachos on the menu, just ask whether you can order them as your main course. That way, you won’t waste the main course when you’re too full to finish even half of it. 

14. Brussels sprouts 

We get it, Brussels sprouts are delicious. Plus, they’re a healthy option when you’re comparing them to the likes of mozzarella sticks and onion rings. Although you might have your eyes set on them, don’t be too quick to jump on the Brussels bandwagon. They’re just not worth the price. Why pay $11.50 for an order of roasted Brussels sprouts at Ruth’s Chris Steak House when you can buy a 2 pound bag for under $4? 

15. Chips and (just about any kind of) dip 

Flatbread and spinach dip. Pita bread and hummus. Chips and salsa. You name it, it’s a rip-off. Even if you’re at a spot that specializes in this particular kind of cuisine, such as a Mexican or Indian restaurant, there will be a major upcharge. And it’s not one you need to waste your precious pennies on. Instead, just buy a tub of hummus or jar of salsa, and have an at-home tapas night of your own. It’ll be cheaper and likely have a way better ambiance. Plus, you can wear sweats, which is always a plus.

6 Signs Inflammation is Sabotaging Your Weight Loss Efforts

Are you frustrated because you’ve been eating well and exercising regularly, but you’re still not losing weight?

Inflammation might be sabotaging your weight loss efforts. But before I show you how inflammation hinders weight loss, realize that inflammation isn’t your enemy.

There are two types of inflammation, acute and chronic inflammation. Acute inflammation occurs when you’re hurt and it helps the body heal. It’s characterized by swelling, red and hot skin.

Chronic inflammation is the enemy. It has been linked to diseases like diabetes, obesity and heart disease.

Researchers explain that chronic inflammation alters the mechanism of fat cells, making it harder to convert fat into energy. 

Unfortunately, chronic inflammation isn’t easy to identify. So you have to be aware of its symptoms. Here are signs inflammation could be sabotaging your weight loss efforts.

1. You feel tired all the time

If you’ve been getting adequate sleep but still wake up feeling tired, inflammation might be the problem.

Research shows that cells can’t produce enough energy when they’re inflamed and this can make you feel tired all day long.

2. You have digestive problems

An inflamed gut can cause digestive problems like constipation, diarrhea, gas and bloating. An inflamed gut allows toxins to enter the body, increasing inflammation in the entire body. 

3. You have pains and aches

Achy muscles and joints are a sign of inflammation. When we are inflamed, fat and immune cells produce chemicals that increase pain sensitivity and stiffness.

Arthritis is one of the clear indicators of chronic inflammation. But minor pains on your muscles and feet could also be a sign.

4. You’re depressed

This study found that depression is linked to chronic inflammation. In the study, researchers found that 46 percent of the depressed participants had high amounts C-reactive protein, a marker of inflammation.

The good news is you can eliminate inflammation and depression at the same time. Regular exercise, eating anti-inflammatory foods and deep breathing have been proven to ease these two conditions.

5. You have excess belly fat

Fat cells around the abdominal area produce inflammatory chemicals which cause insulin resistance, research shows. This makes it harder to lose weight and causes more fat to settle in the belly.

I may also note that visceral fat (fat surrounding the organs) is the one that contributes to inflammation. Subcutaneous fat (fat under the skin) isn’t linked to inflammation.

6. Skin problems

Psoriasis, eczema and other skin problems may be a sign of chronic inflammation. When you’re inflamed, the body reacts negatively to some foods and this can cause acne or early aging.

Don’t worry if you have most of these signs. You can heal inflammation by eating anti-inflammatory foods, exercising and meditating.

Protein Combining is a Myth

All nutrients come from the sun or the soil. Vitamin D, the “sunshine vitamin,” is created when skin is exposed to sunlight. Everything else comes from the ground. Minerals originate from the earth, and vitamins from the plants and micro-organisms that grow from it.

The calcium in a cow’s milk (and in her 200-pound skeleton) came from all the plants she ate, which drew it up from the soil. We can cut out the middle-moo, though, and get calcium directly from the plants.

Where do you get your protein? Protein contains essential amino acids, meaning our bodies can’t make them so they’re essential to get from our diet. But, other animals don’t make them either. All essential amino acids originate from plants and microbes, and all plant proteins have all of the essential amino acids. The only truly “incomplete” protein in the food supply is gelatin, which is missing the amino acid tryptophan, so the only protein source you couldn’t live on is Jell-O. 

Those eating plant‑based diets average about twice the estimated average daily protein requirement. Those who don’t know where to get protein on a plant-based diet don’t know beans… (Get it?  That’s protein quantity, though—what about protein quality?

The concept that plant protein was inferior to animal protein arose from studies performed on rodents more than a century ago. Scientists found that infant rats don’t grow as well on plants. However, infant rats don’t grow as well on human breast milk either. Does that mean we shouldn’t breastfeed our babies? Ridiculous! They’re rats. Rat milk has ten times more protein than human milk because rats grow about ten times faster than human infants.

It is true that some plant proteins are relatively low in certain essential amino acids. So, about 40 years ago, the myth of “protein combining” came into vogue—literally, in the February ’75 issue of Vogue magazine. The concept was that we needed to eat so-called complementary proteins together (for example, rice and beans) to make up for their relative shortfalls. However, this fallacy was refuted decades ago. The myths that plant proteins are incomplete, aren’t as good as animal proteins, or need to be combined with other proteins at meals have all been dismissed by the nutrition community decades ago, but many in medicine evidently didn’t get the memo.

Dr. John McDougall called out the American Heart Association for a 2001 publication that questioned the completeness of plant proteins. Thankfully, they’ve changed and acknowledge now that “[p]lant proteins can provide enough of the essential and non-essential amino acids” and that we “don’t need to consciously combine…complementary proteins…”

Our body maintains pools of free amino acids that can be used to do all of the complementing for us, not to mention our body’s massive protein recycling program. Some 90 grams of protein are dumped into the digestive tract every day from our own body to get broken back down and reassembled, so our body can mix and match amino acids to whatever proportions we need, regardless of what we eat, making it practically impossible to even design a diet of whole plant foods that’s sufficient in calories but deficient in protein. Thus, plant-based “consumers do not need to be at all concernedabout amino acid imbalances…from the plant-food proteins that make up our usual diets.”

Why You Should Drink Hot Lemon Water

We all know that we need to drink enough water. After all, we are made up of approximately 65 percent water so we need to replenish our supplies. But, is there any real benefit of adding lemon to our water or drinking hot lemon water to start our day? The short answer is yes.

Every cell in your body depends on adequate pure water to ensure its proper functioning. Whether it is to lubricate your joints or to ensure the electrical current between brain and nervous system cells, water is necessary for your body to work in a healthy manner. Adding freshly-squeezed lemon juice to your water not only adds a flavor boost, it also aids your health as well. 

The tart flavor of lemons encourages the healthy flow of bile which in turn helps to ensure excess fats or cholesterol in the intestines are addressed. Additionally, the bile secretion stimulates the contractions in the intestines to ensure the movement of waste matter through the intestines. Not only does that reduce transit time in the bowels, it also prevents absorption of waste matter through the intestinal walls into the bloodstream, which is the means by which nutrients are absorbed into the blood. This simple process can not only keep you regular, reduce toxic buildup in the intestines from being absorbed into the blood, but also help to eliminate toxic matter from your body.

Lemons also contain many nutrients, including vitamin C, the muscle and nerve relaxant mineral magnesium, as well as the phytonutrient known as limonene. Limonene helps neutralize toxic matter in the liver and even has anti-cancer activity, giving you even more reason to enjoy that hot lemon water.

Ideally, start every morning with a large glass of water with the fresh juice of one lemon. Sorry, bottled lemon juice won’t do. It must be the real deal. If you can’t bear the taste of the lemon water, add a few drops or a small pinch of pure stevia drops or powder to sweeten it. It will taste like lemonade. Stevia is an herb that is naturally hundreds of times sweeter than sugar without impacting blood sugar levels.  However be aware that there are many companies corrupting stevia with harmful ingredients and other sweeteners so be sure to read the label on the product you choose.

Add a touch of cayenne and you’ll also benefit from enhanced circulation since cayenne is well-known for its heart and circulatory benefits. The added dash of cayenne also helps clear your sinuses, which may help with sinus infections or head colds, which are so prevalent this time of year.

After a night’s sleep your body is ready for water first thing in the morning. Hot lemon water not only helps to keep you hydrated but also helps to clear your bowels first thing in the morning. Let’s face it: most of us would rather do our business at home before heading to work or other places. While first thing in the morning is a great time to drink hot lemon water, you can still benefit from drinking this beverage throughout the day.

5 Most Common Deficiencies & How to Fix Them Naturally

Nutritional deficiencies are more common than you probably think. While Americans tend to consume more than enough calories, we are, as a population, generally lacking in the nutrition department. We are eating mostly empty calories that provide little nutritional value. But even the slightest deficiency in minerals and vitamins can have profound consequences on your health.

In order for your body to function at its peak, we need rounded and balanced levels of all the vitamins and minerals the body requires. Here are 5 of the most common nutritional deficiencies, along with some natural tips for promoting internal balance:

VITAMIN D

More of a hormone than a vitamin, vitamin D plays a huge part in immune system regulation, hormonal balance and calcium’s absorption into the bones. But according to the EWG, 95 percent of US adults are deficient in vitamin D. So, with those odds, you probably are, too. 

The best way to get vitamin D is to expose as much of your skin as possible to direct sunlight for about 10 minutes a day. But unfortunately for many of us, especially northerners, the sun simply isn’t strong enough all year to encourage the body to begin vitamin D synthesis. So, we either need to focus hard on getting it through diet (which is challenging) or supplement. Powerful food sources of this vitamin include cod liver oil, salmon, mackerel, sardines and raw milk dairy. For vegans, the best sources are sunlight or supplementation. Opt for D3 over D2 when buying supplements as it has been shown to be more bioavailable and effective in the body. Just be sure to find a brand that is derived from lichen or algae rather than animal products.

MAGNESIUM 

Magnesium is alluringly known as the “relaxation mineral,” but over 60 percent of us don’t eat enough of it. Even worse, most of us are steadily chipping away at the magnesium we actually have in storage throughout our everyday lives, from drinking coffee to stress to eating refined sugars.

Involved in over 300 enzymic reactions in the body, magnesium plays a role in supporting protein synthesis, blood pressure regulation, blood sugar control, muscle and nerve function, and so much more. If you have taken a powerful magnesium supplement in the past, you may have noticed the laxative effect. It is much more pleasurable to get your magnesium topically or through diet. Taking regular epsom salt baths is a great way to boost magnesium levels, as the mineral is effectively absorbed by the skin.

On that note, there are high quality magnesium oils that work well, too. In terms of diet, great sources of magnesium include spinach, chard, dark chocolate, pumpkin seeds and almonds. Ditching excessive coffee and getting a handle on your stress levels will make the world of difference, too.

IRON

You need iron in order for you body to make hemoglobin in your blood, so it’s pretty darn important. Iron deficiency, however, is the most common nutritional deficiency in the world, and it is especially prevalent among women. While grass-fed beef and liver are traditionally the most potent sources of iron, vegans and vegetarians can reap the benefits of spirulina. Just one ounce of this algae powder contains over 40 percent of your daily needs. Other iron-rich plant foods include lentils, spinach, black beans and dark chocolate. 

B VITAMINS

There are a lot of B vitamins—8 to be precise—and they all have different functions in the body. But they all work together to support healthy and sustained energy levels in the body.

Perhaps the rarest of the B vitamins is B12. This vitamin is essential for red blood cell production, DNA synthesis, and healthy nerve and brain function. A mild deficiency of B12 can manifest as impaired mental function and low energy. Vegans and vegetarians can have a tough time getting enough B12 if they aren’t cautious. A good vegan source is fortified nutritional yeast, or supplementation. Non-vegan sources include grass-fed beef and beef liver, sardines, salmon, mackerel, feta cheese, nutritional yeast and eggs.

VITAMIN K2 

This underestimated vitamin protects us from heart disease, promotes healthy growth and development, helps prevent cancer and supports bone, brain and skin health. Vitamin K2 is found in egg yolks, grass-fed butter, chicken liver and cheeses, but vegans can find it in fermented products like natto and sauerkraut. Grazing animals get their K2 from grazing on nourishing grasses like wheatgrass. Since our bodies aren’t designed to break down the tough fibers in grasses, juicing your own wheatgrass daily can also be a powerful way to bypass the animals and supplement your body with important nutrients, including K2.

Even the mildest chronic deficiency can have profound effects on your health. When you balance your diet and lifestyle, you balance your body. It’s incredible what a little bit of healthy eating, self-care and stress management can do on the cellular level.

Essential Oils: Autism and ADHD

As you may have heard, Autism has been increasingly diagnosed in American children in recent years. As of 2014, 1 in 68 children have a diagnosis within the autism spectrum. This translates to about 1.5% of American children overall. The effects of autism on the daily lives of these children are profound. Autism is a neurodevelopmental disorder that impairs both verbal and non-verbal communication. It has also been associated with repetitive behavior as well as other social dysfunctional issues.  

Dr. Stephanie Cave, in her book titled What Your Doctor May Not Tell You About Children’s Vaccinations, “the biggest improvement comes when the toxic metals are removed from the children’s bodies. We have seen nearly complete recovery in many 2 to seven-year-old children”. Which means, that the root cause of the autistic behavior is the presence of heavy and toxic metals in the children’s bodies. So, what can parent do (aside form avoiding heavy vaccination schedules in young children and babies) to reduce the level of medals in their children body?

  

As it turns out, essential oils can contribute in a substantial way to the removal of unwanted metals from the human body. One of the best way to administer these oils to your children is through aroma therapy. When inhaled, the aroma compounds which carry with it the healing and cleansing properties needed, are absorbed by our lungs and enter our bloodstream. Essential oils such as Vetiver are powerful antioxidants and can significantly increase oxygen in the brain.

For both ADHD/ADD and autism, improvements can be achieved by stimulating the limbic region of the brain. Since smell is tied directly to the brains emotional and hormonal centers, aromatherapy is ideal for limbic stimulation. In a two-year study by Dr. Terry Friedman (1999-2001), significant improvement was noticed after essential oils such as Vetiver, Cedarwood and Lavender were inhaled.

Essential Oils to Help with Autism and ADHD

Vetiver:

  

In 2001, a study done by Dr. Terry Friedman found that vetiver oil is effective in treating children with ADHD.

The study found that the relaxing and calming properties of vetiver oil helped the children combat their ADHD and ADD symptoms

Vetiver has quieting and relaxing properties that can help calm an overactive, exhausted and stressed mind. For this reason, it can also help children who display aggressive, irritable or neurotic behavior.

Cedarwood, helps to stimulate the pituitary and pineal glands. Also, because it can raise melatonin levels naturally, it can help with sleep disorders.

Frankincense helps to regenerate cells and can also have calming and relaxing properties.

Lastly, Lavender oil (which is ideal for adding to baths before bedtime) not only helps with skin health, but is very relaxing and can help autistic children calm down for nighttime.

As always, speak to your child’s physician before adding essential oils to their routine. But be sure to try these natural and side-affect free oils as they can greatly improve both the symptoms and direction of your child’s disorder.