Click here para español>> La salud  mental en la comunidad latina

By Ana García

Speaking about issues relating to mental health has long been considered taboo in many societies, and in certain cultures, reaching out for help is unacceptable, regarded as a weakness, and talking to a mental health professional is not a priority. 

Experts in the mental health field have been trying to normalize accessing professional services from counselors, psychologists, and psychiatrists to help people understand that it is necessary in many cases. For example, in New Orleans, there is a counseling institution led by two Hispanic professionals who, with their dedication and passion, have made a difference in serving the community and changing the perception of mental health as a taboo by educating and helping those who need it most.

The New Orleans Multicultural Institute for Counseling (NOMIC) was founded in April 2018 by Dr. Jasmine Hernandez and Naomi Dugar. Dugar had the idea to open a counseling center while working at a school with Hernandez. They knew opening up a private practice demanded lots of time and dedication. Since Hernandez was busy pursuing her PhD.,  Dugar kept her dream alive and waited for the right time, and as soon as Hernandez finished her thesis, they opened NOMIC. “The best thing about us is that we complement each other. Her strengths are my weaknesses, and vice versa. And that’s what makes this teamwork,” said  Dr. Hernandez. “We got lucky; it is a perfect combination,” adds Dugar.

NOMIC’s goal is to provide services to low-income individuals. While working in different schools, Hernandez and Dugar realized that Spanish-speaking students lacked access to mental health services. “We just wanted to come up with something open to all cultures and genders, where they would get the much-needed mental health services.” Their idea was to be culturally confident and add a multicultural component to reach underserved populations.

NOMIC, located in Gretna, Louisiana, offers specialized services in different areas of counseling, such as individual, couples, and family counseling in areas of specialty, including anxiety, depression, trauma, sexual abuse, and domestic violence.  In addition, they can also perform mental health assessments and immigration evaluations in legal cases of family petitions, visa renewals, and reunification. Thanks to their commitment to welcoming a diverse population in a comfortable environment and advocating cultural sensitivity, NOMIC recently received a contract in Orleans Parish to go into schools to provide services to children. In addition, the Louisiana Department of Education awarded them a grant about two years ago. This funding allows NOMIC to offer free-of-charge services to undocumented students, which enables families to access counseling services without the cost burden or the requirements for health insurance.

Dr. Hernandez was born in New Orleans to Honduran parents. She worked for ten years as a counselor in the educational system. In her experience, Dr. Hernandez has noticed how today’s youth are affected by factors like the pressure to fit into society, to live in a certain way, and to act a certain way, which according to Hernandez, creates a lot of anxiety and social problems. “Many times, young people go through a difficult time, and parents don’t understand the pressure their children go through in schools and the things they get exposed to, and that’s when they fall into depression and anxiety,” she points out.  

For multicultural children, family dynamics can be challenging, affecting their mental health because they have to cope with living in a culture different from their family’s background and beliefs. In some instances, adults believe that anxiety and depression do not exist, which prevents children from accessing help at early stages. “The earlier they learn how to cope, the better they will do as adults. It is better to help them now than when they are adults.” The doctor knows children could experience anxiety and depression. Still, they do not know what to do, so parents should be open to allowing them to access these services where counselors can get resources for them. 

Naomi Dugar was born in New Orleans to a Cuban mother and a Salvadoran father. As a professional counselor, she understands a delicate yet real issue that schools are experiencing today regarding mental health. As schools prioritize academics and discipline, Dugar believes mental health is essential to the services that schools should provide.  “Academic performance is related to mental health, and children’s behavior is related to mental health. That’s why we need to find ways to provide mental health services in schools and be more aware of the issues children get exposed to nowadays,” says Dugar. She points out that communication between teachers, students, and counselors is fundamental since the role of a counselor is to advocate for the student. Regarding the Hispanic student population, Dugar understands there are not enough Spanish-speaking counselors to fulfill the needs, making it more challenging for the institutions. Bilingual teachers often get tasked with serving as a sounding board for students who need to be heard and helped in their language, which adds a burden to the already overworked teachers who do not have the proper training to counsel the children.

Though the need for mental health services and education is extensive, places like NOMIC are making a difference in our community which needs more bilingual counseling in schools.  Thanks to professionals like Dr. Jasmine Hernandez and Naomi Dugar, mental health services are getting more acceptance in Latino and immigrant communities. Parents now realize that getting mental health help is not something bad. 

Whether something is taking away your peace of mind, if you have noticed changes in your children’s behavior, or if you are unsure what could be preventing you from feeling like yourself, it is a good idea to reach out for help. A professional, someone neutral who can give you the proper feedback and resources and help you figure things out, is only a phone call away. For more information, you call 504.814.4480 or visit nomicllc.com.

Heading into the New Year with Mindfulness

By Lia Threat

Click aqui para español- >Comenzando el Año Nuevo con Mindfulness

Mindfulness has been a trending buzz topic recently, for a good reason. The beauty of the practice is that one can implement mindfulness into various aspects of daily living, from family life to work to interactions with others. The goal is to become more in sync with our thoughts, feelings, and needs with greater presence. But how does one eat more mindfully?

Become an observer. Notice how you eat, when, and who dines with you. Think about how you feel: calm, stressed, rushed, nervous, happy, distracted? Are you finishing your food and not even remembering how you started?

Open your senses through observation. We can become more aware of our food by appreciating textures, tastes, aromas, and colors. This awareness helps us tune into our bodies and physiological response to food and hunger cues. For example, does the food you are eating make you feel pleasure, tired, sluggish, happy, or guilty? How much food does it take to achieve satisfaction before it dissipates? These are some questions to ask yourself before continuing a meal or going for an extra helping of (fill in the blank).

Check in with your body’s needs. Have you had proper rest, hydration, and emotional support? If your basic needs have yet to be met, you will eat to satisfy what has been neglected rather than to attain the nourishment your body needs. When our bodies are tired, thirsty, or going through a hard time emotionally, we are most likely to make impulsive food (and drink) choices that significantly impact our brains.  

Slow down the process by:

• Expressing gratitude for the source of our food and those who grow it
• Placing our fork down between bites and chewing slower
• Stopping at signs of fullness 
• Practicing honesty and forgiveness for moments when we slip away from our goals

Once you find benefits in mindfulness practice, you can use it in other aspects of daily life. Journaling and audio guides can be beneficial ways to explore the practice and become more consistent.  

Healthier, Better Salt

By Lia Threat

Click aqui para español- >Sales mejores y más saludables

It is peak summertime which means cookouts, barbeques, and crawfish boils. The commonality at these gatherings is that an abundance of foods seasoned with plenty of spices, condiments, seasonings, chips, and processed foods are served. Because salt is high in processed foods and sauces and used liberally on sides like fries, most people will likely be consuming far more than the daily recommended dose of 2,400 mg/day. 

Salt is a seasoning utilized throughout the world in nearly every culture and is essential to cooking and health. Salt enhances the flavor of foods and helps maintain the vital mineral electrolyte balance in our bodies. In addition, the chemical composition of sodium chloride (NaCl) helps maintain a delicate balance of potassium levels in the body. 

In cooking, salt is a flavor enhancer that releases the flavor of other foods in the dish while balancing bitter, sweet, and salty notes. 

A good rule of thumb is to salt at the beginning, taste towards the middle of cooking before serving, and adjust accordingly. In recent years, tastes have changed, and health trends have inspired a shift that has deterred some from eating table salt or avoiding it altogether. However, there is no need to omit all salt completely unless medically necessary.

There are significant differences between table salt and unaltered forms of naturally occurring salts. Table salt is a culinary version of Sodium Chloride. It is bleached and stripped of most of its nutritional properties, with chemicals added to prevent caking and iodine.

If you have switched to eating pink Himalayan, sea salt, or other versions, you will likely be missing out on iodine, an essential mineral.  For a more natural source of salt and iodine, one may try rich sources of seaweed, especially dulse and wakame, kelp, or add a naturally salty vegetable such as celery. Seafood and shellfish such as shrimp are also rich sources of iodine.

Try different varieties of salt for the highest nutrient content and textural interest. Along with enhancing flavor, salts can have varying moisture content, be infused with herbs and spices, and incorporate other elements such as clay or charcoal. 

Rock salts such as Kosher, Himalayan, and black salt are sourced from rock within the earth. Due to their unique location, these salts are mineral-rich with variations in color and distinct flavors. These minerals can serve as natural electrolytes to the body that one may lose through sweating. 

Try playing with a new seasoned salt for your next get-together. Stay cool and enjoy the rest of these summer days!

Spring Forward Your Health

By Lia Threat @wellnesswithlia

Click aqui para español- > 

Spring is upon us, and it is time to move outside, open the windows, and let in fresh energy! Winter is a time to withdraw, pull inward emotionally, and eat heavier, warming foods, but spring comes back around to remind us of the lighter and brighter side of life.

In New Orleans, Spring also signifies the end of a parade season full of revelry and likely too much sugar and partying. Those who are Catholic are also preparing for Lent. However, I think of spring more like the actual start of the new year as far as goals are concerned. People are ready to get outside, move and revitalize New Year’s resolutions that fell by the wayside by January 6th.

Below are a few ways to welcome the season with a seamless transition.

1. Prioritize sleep.

Sleep helps strengthen our immune system, lowers inflammation, and helps our bodies to recover and rest! So, it is always at the top of my list as part of the foundation for a healthy mind and body.

2. Incorporate seasonal, local foods and herbs when possible.

Seasonal foods are incredibly nutrient-dense, with plenty of cruciferous vegetables and dark leafy greens at their peak. Also, you can catch the tail end of oyster season. Oysters and crawfish are not just a source of protein. Oysters are one of the highest sources of iron, and crawfish are also high in minerals.

3. Get out and move!

The pandemic has pushed us inside, increasing anxiety and depression while many crave fresh air and movement. Incorporate a mixture of outdoor activities to keep things interesting.

4. Keep your goals realistic.

Ask yourself if your choices are nourishing to your body. If they do not feel fulfilling, joyful, or help improve your health, it may be time to reassess habits, goals, and company.

By Lia Threat

This new year is different from others. You may have started your year by going all-in with extreme workouts and diets. However, this year calls for something different. Many are still dealing with increased daily stressors with work from home, financial instability, homeschooling, and lack of socialization, in addition to pandemic challenges. What is needed may not be the most challenging HIIT workout, but different tools to achieve optimal health.

Prioritizing rest is one tool that will equip your body with a solid foundation to help complete your goals from your New Year’s resolutions.

The best form of detox is sleep.

The glymphatic system, the toxin removal system for our brain, removes cellular waste during sleep. The glymphatic system is unique because it is most efficient during sleep. Other mechanisms are also at rest during sleep, such as those responsible for controlling our neurotransmitters. Lack of sleep can significantly impact mood, behavior, speech, completion of tasks, and memory, so prioritizing sleep can help you function more efficiently.

Strenuous exercise may increase cortisol levels.

Working out without adequate sleep or participating in a strenuous workout while under heavy stress may do more harm than good, raising cortisol levels that are already high. For example, if you are experiencing stress to the body from lifestyle or illness, try a restorative exercise like walking in nature, tai-chi, yoga, Pilates, light jogging, or swimming. Since training and nutrition is individualized, pay close attention to your body’s signals, and schedule your workouts accordingly.

Try eating foods rich in magnesium or melatonin if you have trouble sleeping.

A few options are bananas with a handful of pumpkin seeds, almonds, or cashews as an evening snack. Tart cherry juice (high in melatonin) and grapes are all food that may aid sleep. You can also try adding a few complex carbohydrates to your evening meal. Examples are starchy vegetables like roasted squash, carrots, yuca, plantains, and sweet potatoes.

Hopefully, by making some of these small but significant changes to your sleep, you will notice a difference in your daily goals!

Por Lia Threat

Este año es diferente a los demás. Es posible que hayas comenzado el año haciendo todo lo posible con dietas y entrenamientos extremos. Sin embargo, este año exige algo diferente.

Muchas personas están lidiando con un aumento de los factores estresantes diarios como el trabajo desde casa, inestabilidad financiera, educación en el hogar y falta de socialización, además de los desafíos de la pandemia.

Puede que lo que se necesite no sea el entrenamiento HIIT más desafiante, sino diferentes herramientas para lograr una salud óptima.

Dar prioridad al descanso es una herramienta que equipará su cuerpo con una base sólida para ayudarlo a completar sus objetivos.

Dormir es la mejor forma de  desintoxicación

Durante el sueño, el sistema glifático, que es el sistema de eliminación de toxinas de nuestro cerebro, elimina los desechos celulares.

El sistema glifático es único porque es más eficiente durante el sueño.

Otros mecanismos también están en reposo durante el sueño, como los encargados de controlar nuestros neurotransmisores.

La falta de sueño puede afectar significativamente el estado de ánimo, el comportamiento, el habla, la realización de tareas y la memoria, por lo que priorizar el sueño puede ayudarlo a funcionar de manera más eficiente.

El ejercicio intenso puede aumentar los niveles de cortisol.

Hacer ejercicio sin dormir lo suficiente o participar en un ejercicio vigoroso bajo mucho estrés puede hacer más daño que beneficio, elevando los niveles de cortisol que ya están altos.

Si estás experimentando estrés en el cuerpo debido al estilo de vida o por una enfermedad, prueba con un ejercicio reparador como caminar en la naturaleza, tai-chi, yoga, pilates, trotar o nadar.

Dado que el entrenamiento y la nutrición son individualizados, presta mucha atención a las señales de tu cuerpo y programa tus entrenamientos en consecuencia.

Si tiene problemas para dormir, intente comer alimentos ricos en magnesio o melatonina.

Los plátanos con un puñado de semillas de calabaza, almendras o anacardos como refrigerio por la noche, jugo de cereza agria (alto en melatonina) y uvas son alimentos que pueden ayudar a dormir.

También puedes intentar agregar algunos carbohidratos complejos a tu cena. Algunos ejemplos son las verduras con almidón como la calabaza asada, las zanahorias, la yuca, los plátanos y las batatas.

¡Con suerte, al hacer algunos de estos pequeños pero significativos cambios en tu sueño, notarás una diferencia en tus objetivos diarios!

A Better Buillon

Click aqui para español- >Un mejor caldo

By  Lia Threat

Fall has arrived, and with fall, our eating habits change. Heavier, richer foods are usually incorporated into our daily menu alongside more soups. A common ingredient of Latino households is the little yellow

squares with the chicken on the package. Bouillon is added to many familiar recipes throughout Latin America to flavor soups, rice dishes, and more. However, a closer look at the label may provide a good reason

to make your own chicken stock.

#1. Unilever makes it, yes, the company that also makes your soap.

#2. It contains palm oil, one of the most environmentally destructive crops. Large areas of the Amazon have been cleared to produce this oil.

#3. The oils are hydrogenated. Hydrogenated oils may lead to an increased risk of coronary heart disease, metabolic diseases, and obesity (Kochan et al., 2010).

#4. The salt intake for just ½ a cube amounts to 48% of the daily recommended intake at 1110 mg/serving.

#5. It lacks vitamins, minerals, protein, and other beneficial spice components in a whole food broth. A healthier alternative that will deliver maximum flavor is to make your own! All you need is a chicken carcass/bones, vegetables, and herbs.

See the recipe.

Chicken Broth Recipe

Here is a recipe for a chicken broth. If you would like to make more, double or triple the recipe depending on the size of your stockpot and how much chicken you have available.

You will need a stockpot, cutting board, knife, and large spoon to skim any debris and fat that rises to the top while cooking.

At least 3 lbs. chicken bones, cleaned and trimmed

2-3 carrots

1 onion (skin included)

1 bay leaf

½ dried pepper (optional for spicier dishes)

About 3-4 sprigs of thyme/oregano

6 cloves of garlic (skin included)

½ bunch parsley

½ bunch of cilantro with or without leaves

Peppercorn

Sea salt or Himalayan salt

¼ tsp. of turmeric

Cover ingredients until they are submerged in water.

Simmer for about 2-3 hours, depending on how strong you would like the flavors.

Skim fat and foam during the cooking process and remove.

If water decreases too much during cooking, you may add a bit more. However, for concentrated flavor, do not add water.

Upon completion, strain, cool, and freeze in small, medium, and large containers for multiple uses. A quick internet search for “souper cubes” (ice cube trays that fit the perfect amount of soup or stock) will provide you with a silicone tray that pops out the ideal amount of broth when you need it. It is like an ice tray with larger compartments! Not only will you have a healthier alternative to bouillon, but you can always build your stock as you trim vegetables while cooking. Pop trimmings into a freezer bag for later use!

A Vegan Diet- How to Obtain Crucial Nutrients

By Lia Threat

Click aqui para español- >Una dieta vegana: cómo obtener nutrientes cruciales
Those who choose to follow a vegan lifestyle may do so for several reasons- a general detox, a specific health goal, or moral, religious, and ethical beliefs. Veganism- the practice of refraining from all foods of animal origin, including dairy, eggs, and even honey, may include challenges to obtaining vital essential nutrients daily without supplementation. Micronutrients lacking in a vegan diet include vitamin B6, B12, choline, vitamin D, and iron. Supplementation for these nutrients may be necessary, and your health practitioner can run labs to assess any deficiencies.

B6
Plays a role in creating those “feel good” brain chemicals, helps maintain red blood cell function, and regulates hormones and the nervous system. Plant sources: fortified cereals, fruit, nuts, and whole grains.
B12
Essential for energy production, and a deficiency may be related to various forms of anemia. Plant sources: soy milk, breakfast cereals, mushrooms, seaweed, and other fortified foods such as flaxseeds.

CHOLINE
Required for brain health- nerve impulses, cell signaling, and fat metabolism amongst other functions. Especially important for the neurological growth and development of a fetus, babies, and young children. Plant sources: wheat germ, Brussels sprouts, broccoli, legumes such as peanut and soy, and sunflower lecithin.

IRON
Responsible for carrying oxygen throughout the body, DNA, and hormone synthesis. Also, it functions as an antioxidant. Plant sources include seaweed, spirulina, dark leafy greens like Swiss chard/spinach (best consumed with a source of Vitamin C); lima beans, kidney beans, cowpeas, potatoes (with skin), peanut butter, soybeans, herbs and spices, and fortified cereal and grain products.

VITAMIN D
Functions like a hormone regulating many different systems throughout the body. It is best to obtain this sunshine vitamin through direct sun exposure to the skin. Plant sources include mushrooms and fortified foods like orange juice, cereals, and bread.
With careful planning and supplementation, it is still possible to acquire the nutrients needed but be mindful that plant sources are not always the most optimal sources of specific nutrients.

Hydration and Your Daily Dose of Fruits and Vegetables
By Lia Threat

Click aqui para español- >La hidratación y tu dosis diaria de frutas y verduras

Sometimes, the New Orleans summer heat can make us feel like we are struggling to stay hydrated! With so many conflicting ideas about the ideal amount of fluid consumption, it is logical to wonder how much water is enough. The human body needs water for homeostasis as all our cells require water for optimum function. In extreme cases of deprivation, dehydration even results in death.

A general way to make sure you are getting enough fluid is to divide your body weight in half and consume that amount in fluid ounces of water. You can also calculate 1/3 of your body weight in fluid plus 8 ounces for every alcoholic drink and 8 ounces for 30 or more minutes of exercise.

An example would be a healthy 130 lb. woman who would consume approximately 65 ounces of water per day, considering she is not experiencing any other health issues or changes in her body due to pregnancy and nursing.

Adequate fluid intake can vary from person to person based on physiological needs. Fluid intake requirements may occur based on temperature, physical exertion, consumption of fruit and vegetables, and other fluids. The effects of pregnancy, aging, and other health issues related to the kidney and bladder may also influence fluid intake.
There are physical signs of dehydration which may be helpful indicators for people of all ages to notice. A darker and more intense yellow urine may indicate a need to increase water consumption. Additionally, increased thirst, dry mucous membranes, and changes in skin color may be signs that hydration is needed.

Since foods are also a great way to increase hydration, choose those with a high water content to meet your daily goals.
You can include the following foods to boost your fluid intake:

Melon (especially watermelon)
Cucumbers
Peppers
Berries
Grapes
Citrus fruit
Celery
Lettuce
Zucchini

Ideas for recipes that may incorporate more than one hydrating food and drink: smoothies, fruit, and cucumber-infused water, dips utilizing the above vegetables, or using veggies in place of chips, a chilled tomato soup such as gazpacho, and fresh fruit popsicles, which are to keep children hydrated.

Addressing Spring Allergies Naturally

By Lia Threat

Click aqui para español- > Tratar las alergias primaverales de forma natural

Spring is here. Now is time to enjoy the beautiful, breezy weather minus the humidity, but what about those with allergies? Time outside can be far from enjoyable for those with a susceptibility to seasonal allergies, especially when pollen is abundant. If that sounds like you, below are a few natural ways to counteract a flare-up. 

Antihistamines are effective because they calm our body’s inflammatory histamine response. If one encounters an allergen such as pollen, it will cause the body to trigger the release of immune cells known as mast cells. Mast cells are responsible for initiating an inflammatory response and triggering the release of histamine. Sinus-related issues like itching, runny nose, sneezing, mucous secretions, and headaches will soon follow.

Thankfully, there are multiple ways to lower histamine levels in the body. A few are related to food and easy to incorporate into your daily routine.

1. Lower the number of histamine-rich foods that you are consuming daily. Often, histamine-rich foods are also aged or fermented. Think alcohol, pickled foods, sauerkraut, aged cheeses, cured meats, and highly processed foods. As these foods age, histamine levels increase. Also, different levels of naturally occurring molds are present, which can also cause similar inflammatory responses in the body. Instead, opt for fresh fruits, meats, cheese, and be cautious of alcohol intake during periods when pollen counts are high. 

2. If you are taking probiotics, consider one that does not contain histamine-producing bacteria, adding to your body’s histamine levels. Check out your probiotic label for strains such as Lactobacillus gasseri, Bifidobacterium bifidum, and Bifidobacterium longum. Recent studies have shown these strains to help those with seasonal allergies.

3. Help screen what is getting in. Opt for a natural saline rinse to loosen mucous in the nasal passages. It is generally safe for adults and children to use without side effects and may even help prevent the adhesion of bacteria and viral pathogens.

4 Most weather stations issue high pollen counts, so check these out before venturing outdoors!

* As always, check with your doctor before adding anything to your routine, especially if you are taking medication.

Why Inflammation May Be the Key to Your Weight Loss Goals

By Lia Threat @wellnesswithlia

Click aqui para español- > La inflamación puede ser la clave en sus objetivos de pérdida de peso

Worldwide, obesity is triple what it was in 1975, and those statistics are steadily rising.

Those who commit to losing weight can have a hard time maintaining weight loss. Sometimes, obstacles to maintaining weight loss may be due to a lack of support, education, availability, motivation, or discipline. Other times, there may be health conditions that affect how we maintain a healthy weight.

Often, there are underlying inflammation levels in the body that may trigger a stress-response causing the body to release the hormone cortisol. A stress response, also known as fight-or-flight, can be triggered by trauma, injury, or chronic stress, to name a few.

Also, something as simple as eating foods that your body may perceive as inflammatory can affect the body’s ability to lose weight.

Below are some known sources of inflammation alongside ways in which you may counteract them.

Food intolerances

Food intolerances can cause inflammation, bloating, digestive upset, and numerous other symptoms.

To pinpoint food intolerance, try eliminating the most common food allergens: gluten, dairy, corn, soy, nuts, shellfish, peanuts, and fish.

After removal for 30-60 days, a slow reintroduction will help identify which foods give you trouble.

Injury

If you cannot move properly, chances are you will not be as physically active as possible.

Address your injuries to decrease the levels of inflammation in your body. You will not only feel good, but your body will be able to function better.

Lower the stress levels in the body, starting with sleep

One of the easiest ways to accomplish this is by regulating sleep, addressing emotional trauma and other stress sources.

Establish a calming night routine and connect with anything that helps your body get into the rest-and-reset mode. Some examples are meditation, interacting with nature, connecting with others, and including daily physical activity.

Those able to check off a few of the items on this list will see that they have already jumpstarted their weight loss goals making them more attainable.

As always, consult with your healthcare practitioner before making any significant changes.

Hidden Holiday Gems: Winter Herbs That Double as Immune Boosters

By Lia Threat

Click aqui para español- > Sorpresas Navideñas: Hierbas de invierno que mejoran la inmunidad

The talk during the holidays this year will most likely be politics, COVID-19, and who is coming over to visit. Many will still gather around the table, albeit in lesser numbers, while others will be visiting from a distance. Whatever the conversation may be, building the body’s resilience by consuming whole foods and herbs may boost immunity if we are unknowingly sharing the table with someone sick.

Two common herbs are fresh thyme and rosemary. Both herbs are great with roasted vegetables, proteins and added as infusions for honey, oils, and vinegar. They are delicious minced in a salad dressing, hearty stew, or casserole.

Rosemary and thyme are anti-inflammatory and antimicrobial, and thyme is known for being antiparasitic. In a double-blind, placebo-controlled study of over 300 patients, thyme and ivy syrup was used in acute bronchitis patients to relieve symptoms associated with their cough.

Another herb to pay attention to is sage. Sage is an excellent addition to casseroles and meat dishes. Sage also shines with roasted squashes or potatoes. In traditional medicine, sage is well known in Latin America for inflammation, diarrhea, heartburn, dizziness, and seizures, to name a few.

Try to find multiple dishes that incorporate more than one of the herbs above for your holiday meals this year.

Happy Holidays!