Mardell Hill

This sour limonoid contains powerful health benefits and definitely keeps the salivary glands working!

Eating limes are best known for:

• Vitamin C
• Flavonoids
• Potassium
• And minerals

These beneficial nutrients may just:

• Reduce cholesterol and plaque buildup in arteries
• Reduce free radicals
• Prevent cancer
• Lower risk of stroke
• Improve skin quality & reduce acne
• Reduce bad bacteria activity
• Fight food bacteria’s
• Improve nerve function
• Maintain healthy blood pressure
• Reduce rheumatic diseases & inflammation
• And, reduce cold’s, flu’s, and infections

Some of the ways to enjoy limes in your diet are:

• In fish tacos
• Blended in fruit drinks
• On salads or in salad dressings
• Combined with hummus
• On top of shrimp
• Squeezed over fresh fruit
• Blending into sauces over rice

You can even find lime incorporated into many medicines or herbal formulas due to the health benefits.

For more tips on how to soothe your tummy and lift your health go to www.intestinalhealthbook.com

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Not just for Turkeys! Cranberries are loved by every cell in your body to support, build, and nourish. Don’t let this super-food knowledge float by you, because floating makes the highest antioxidant value in cranberries for your health!

Yes, it’s true, when your cranberries float, they absorb more sunlight which increases their power packed nutrients… And, their red coloring!

Some of these beneficial nutrients may be:

• Anthocyanins – Phytonutrients
• Proanthocyanidins
• Flavonoids
• Manganese
• Vitamin C
• Fiber
• Vitamin E
• Copper
• Vitamin K
• Panathetic Acid
• Phenolic Acids
• Triterpenoids

Some of the health benefits from these nutrients may:

• Improve cardiovascular system
• Strengthen liver health
• Act as an anti-inflammatory
• Support cells with antioxidants
• Lower cancer risks
• Reduce or prevent urinary tract infections
• Prevent stomach ulcers
• Encourage weight loss
• Reduce periodontal disease
• Support digestion
• Reduce Free Radicals in cells
• Lower frequency of colds or flu – immune booster
• And, increase beneficial gut bacteria

So let the sun shine in… bright red cranberries that bounce are there to protect your health. The whole berries contain the most power packed nutrients with more tart and less sweetener.

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My favorite is to soak whole cranberries in lemon water for 10 minutes, rinse, and then place in the high-speed blender with ½ clean water and ½ apple juice. Toss in a few spices like cinnamon, nutmeg, cardamom, or cloves, and blend on high for 4-5 minutes until juice. Drink warm or place in the refrigerator to enjoy later… or both!

Other ways to serve cranberries are:

• Top green salads
• Blend into salad dressings replacing the vinegar or lemon
• Add to fruit salads with sweet fruits and nuts
• Blend into smoothie with apple or pineapple

When cranberry season is over, just buy dried or frozen berries to use. Or, you could just purchase unsweetened cranberry juice and drink up year round. Enjoy!

For more tips on how to soothe your tummy and lift your health go to www.intestinalhealthbook.com

Eat them for:

• Heart Health
• Antioxidants such as lycopene, beta carotene, lutein, and alpha carotene.
• Strengthen bones
• Control asthma
• Boost Vitamin A
• Contains vitamins C, K, B6, B3, B1, & E.
• Supports you with biotin, folate, magnesium, iron, copper, potassium, & chromium & zinc.
• And, fiber!

Benefits may include:

• Low in calories
• Improves skin, teeth, bones, and mucous membranes.
• Improves immune function.
• Reduces risk of cancer
• Improves blood clotting
• Reduces risk of osteoarthritis & osteoporosis
• Lower cholesterol

Choose any variety and any method of cooking or just eat them raw. Find recipes from every style of cooking around the world that uses tomatoes as a mainstay in their diets.

One of my favorites is to add olive oil to a sauce pan with chopped garlic, salt, & pepper. Stir fry, then gently toss in the chopped tomatoes and fresh basil for a quick sauté’ followed by adding cooked pasta noodles and continue to toss until blended. Serve topped with a grated parmesan cheese. Simple and delicious!

Pomegranates ~ These natives of Persia are rich with antioxidants and many nutrients. The magical fruit is actually seeds held within a thick, red out shell. The best time to get pomegranates is in the fall between September and November.

Some of the benefits held captive within these seeds are:

• Fiber
• Potassium
• Vitamin K
• Vitamin C
• Low calorie count
• Flavonoids
• Polyphenols

All these magical (phytochemical) properties may help:

• Prevent cancer
• Lowers blood pressure
• Improve heart health
• Strengthen immune function
• Improve wound healing
• Improve mouth health
• Increase collagen and elastin manufacturing
• Anti-inflammatory and antimicrobial properties
• Healthy bones
• Blood clotting
• Reduce atherosclerotic plaque
• Weight loss
• And, so much more!

Intestinal Health Book www.intestinalhealthbook.com

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Each pod can contain as many as 600 or more seeds. The best way, since they can be messy, is to cut the skin of the pod, put it in water, and pull it apart. The seeds will drop out into the dish. Be sure to refrigerate the seeds you do not use right away in an airtight plastic bag.

Eating pomegranate:

• Put them in a smoothie with berries, kale, spinach, or apple
• Stir them into grain cereal with flax or hemp seeds
• Juice the seeds
• Or, just munch on them as a super food snack!

“Acid reflux, gastroenteritis, a sluggish metabolism and Crohn’s disease are all common enough maladies in today’s fast-paced culture, where we often eat in our cars or in front of our TV sets and have very little time for cooking and enjoying whole foods, let alone thoroughly chewing them.

Our lifestyles, as well as the way food is grown and sourced, have impacted our bodies’ ability to digest food. But what can be done about it?

Fortunately, there are numbers of options according to local author and healthcare practitioner Mardell Hill. The founder of the Boulder Colonic Center in Niwot, Hill offers clients tools for maintaining a healthy digestive system to help improve their comfort and overall wellness. Hill’s book, “Intestinal Health: A Practical Guide to Complete Abdominal Comfort,” addresses issues related to digestion, nutrition and cleansing and are taken from Hill’s 10 years’ experience as a colon therapist.”

Read more here: Left Hand Valley Courier

Pears contain so many anti-oxidants to benefit our health, they might just be the most magical “fall” fruit. Some of the nutrients that make it special are:

• Anti-Carcinogen Glutathione
• Vitamin B2 & B6
• Vitamin C
• Copper
• Potassium
• Vitamin E
• Calcium
• Magnesium
• Folate
• Pectin
• Riboflavin
• Iron
• Boron
• Anti-Inflammatory Flavonoids
• Phytonutrients like cinnamic acids
• And many, many more phytonutrients!

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But, to get the really skinny on Pears is to learn about their amazing Fiber content… Each medium sized pear may contain as much as 6 grams of fiber! This fiber content and other nutrients may help people with the following:

• Lower Blood Pressure
• Increase Weight loss
• Increase Energy
• Reduce Risk of Cancer
• Reduce Cholesterol Levels
• Reduce Risk of Stroke
• Reduce Constipation
• Increase bowel movements & colon health
• Reduce Diverticulosis
• Retards Osteoporosis
• Reduce Inflammation
• Support Pregnancy
• Reduce Phlegm
• Sustain Blood Sugar Levels
• Reduce fevers
• And, is an Immune Booster.

Pears are one of the first foods introduced to infants due to the low acidity, they are easily digested, and are considered low-allergen. They are a member of the rose family and can vary in color from green, red, yellow, or brown. Pears originally came from Africa, Europe, and Asia. The names and styles of different pears are:

• Bartlett
• Bosc
• Comice
• Forelle
• Red Anjou
• Red Bartlett
• Seckel
• Or, Starkrimson

Pears are picked unripe and finish ripening off the tree. Best to keep them in the fridge until ready to ripen them at room temperature. Squishy pears are overripe and not good for eating but may be used for cooking.

Now to the good part, how to eat them! Raw is the best and be sure to wash them lightly with soap and water then you can mix them with other ingredients for a variety of tastes. For example:

• Add spices such as cinnamon, cardamom, anise, or ginger
• Splash with lemon, lime, or orange juice to add flavor & reduce oxidizing
• Blend with parsley for a wonderful flavor
• Top pizzas with pears and goat cheese
• Combine smoothies of apples, pears, and lime
• Puree into pear butter
• Cube on top of granola or oatmeal
• Poach with flavoring and top with vanilla

For more tips on how to soothe your tummy and lift your health go to www.intestinalhealthbook.com

Ginger is an herb that comes from an underground stem, called a rhizome. It is related to cardamom and turmeric. Mostly, ginger is used as a spice, but it also has medicinal properties due to Gingerols, the active ingredient.

This Gingerols is so amazing, it has been used to treat:

• Stomach problems
• Diarrhea
• Nausea
• Vomiting
• Loss of appetite
• Immune boosting to fight fungi, bad bacteria’s, and microorganisms
• Pain or sore muscles associated with inflammation
• Vertigo or motion sickness
• Treat burns with compresses
• And so much more…

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There are eight ways to consume ginger:

1. Fresh
2. Powdered
3. Dried (spice)
4. Oil
5. Juice
6. Crystalized
7. Candied
8. Pickled

Most commonly grown in warmer climates, it is used as a spice to flavor foods. It is mixed as flavoring in food, drinks, or teas. Best used when it is fresh, young, smooth texture, and firm. Store in the fridge or powdered in a tightly sealed jar.

Now to the fun part… how to use it:

• Stir fries with vegetables and meats
• Grated into breads or muffins
• Sliced and steeped into tea
• Suck on a slice to relieve nausea
• Added to fresh pressed juice or lemonade
• Grated and sprinkled onto rice
• Blend with oil, garlic, and soy sauce for a salad dressing
• Add to apple sauce or baked apples

Finally… it is the perfect remedy for warming your chill on a cold day!

*As always, check with your medical practitioner prior to taking ginger – it may have complications with certain medications or overuse.

For more tips on how to soothe your tummy and lift your health go to www.intestinalhealthbook.com

Acne is an infection of the oil glands, located just under the skin. Depending on the depth and stage of the infection, the severity, this infection may range from mild, red patches to severe, painful cysts.

Symptoms may include:

• Redness
• Pain
• Swelling
• Or pus (white blood cells)

The different stages of infection are:

• Mild blackheads or small red patches
• Red bumps to medium pustules (“pimples” or “zits”)
• Medium to large sized pustules
• Large cysts or cystic acne which may scar

Contributing factors that may cause acne:

• Bacterial infection
• Oil glands overactive
• Oil glands or hair follicles may become blocked
• Immune response of the body

Acne occurs mostly on the face, neck, and shoulders, but may occur on other parts of the body as well.

To treat acne:

• Good hygiene is your best defense! Wash your face twice daily with a mild soap or gentle facial cleanser, especially after exercise and to remove makeup or dirt.
• If you must “pop” your “zits,” be sure to use sterile hands, tissue, or instruments and clean and sterilize the area before and after.
• Avoid scrubbing your skin or using harsh, drying products, especially on your face.
• Shampoo your hair on a daily basis using a mild shampoo.
• Comb or pull back your hair to keep if off of your face.

Good habits are the key to prevent reoccurring acne:

• Avoid wearing caps, hats, and headbands. If you must, be sure to wash them frequently to avoid retaining oils or dirt and re-infecting your skin.
• Avoid squeezing, scratching, picking, or rubbing the acne to prevent further infection and scarring.
• Avoid touching your face—your fingers and fingernails may increase the infection.
• Avoid greasy and oily cosmetics that may clog your pores.
• Avoid greasy foods, chocolate, nuts, fried foods, and foods containing refined sugar.
• Visit a cosmetician for regular skin cleanings and treatments.

Foods to avoid:

• Greasy, fried foods
• Refined sugar
• Nuts
• Chocolate
• Alcohol
• coffee

Herbs that may help soothe acne:

• Tea Tree Oil—for external use only!—may reduce bacteria, inflammation, redness, and improve overall symptoms. Never apply in full strength directly to the skin.
• Guggul—taken orally—may reduce bacteria.
• Burdock—boiled and applied with hot compresses directly to the affected areas—may soothe the skin.
• Calendula—either in an herbal tea form or applied directly to the face—may be used as an antiseptic and anti-inflammatory face wash.
• Cleavers, Dandelion, Figwort, Red Clover, and Yellow Dock—may be made into a tea and applied as a hot compress or used as a face wash.

Diet or a cleanse may also help since the skin is one of the body’s five elimination organs, cleansing the colon, liver, lungs, kidneys, and especially the skin will not only improve your overall health and organ function, it may also assist in clearing up some of the underlying causes of acne.

A healthier diet is always a good idea because improving the integrity of your intestinal tract (70%+ of your immune function) will improve your health, including your skin.

Foods that will improve your intestinal health and skin health include:

• Leafy green vegetables
• Cruciferous vegetables
• Fresh fruits
• Whole grains
• Lean proteins

And, WATER, lots of water! At least half your body weight as a baseline for your water intake each day. Add additional water for exercise, hot days, high altitude, or diuretics such as coffee or sodas.

For more information on cleansing strategies or healthy food choices, purchase Intestinal Health ~ A Practical Guide To Complete Abdominal Comfort. Available in either hardbound or Ebook. www.intestinalhealthbook.com

YouTube > Mardell Hill https://www.youtube.com/channel/UCoigwQJt6T4TerLhEnVaWlg and Subscribe to receive weekly health tips!

Acid Reflux (the common name), but medically, it is called gastroesophageal reflux disease (GERD). What this means is that it is trouble brewing in your esophagus “highway”, the road to the stomach.

The trouble begins when the stomach acids splash back up the lower esophageal sphincter (the one way valve to the stomach), irritating the esophagus. Anything irritating is not a good thing, so here are a few ideas that may minimize this:

• Betaine HCI (stomach acid) taken as directed.
• Avoid processed, sugary, or fried foods.
• Consume raw fruits and veggies or take enzyme supplements as directed.
• Drink aloe vera juice
• Add vitamin D to your diet via supplements (as directed), foods (such as mushrooms, eggs, oily fish, etc.), or sun (use protection and wait to shower to allow synthesis).
• Drink apple cider vinegar.
• Take baking soda
• Glutamine via foods (spinach, eggs, etc.) or supplement (as directed).
• Herbal licorice via teas or tinctures.
• Cleansing the digestive tract (herbal cleanses, dietary, liver & colon, etc.).
• Chew your food 30-50 times each bite!

For more information on each of these point for Acid Reflux, see pages 39-40 in Intestinal Health ~ A Practical Guide To Complete Abdominal Comfort www.IntestinalHealthBook.com where you will also find easy to use remedies for common digestive ailments and discomfort.

YouTube Videos available at www.youtube.com/c/mardellhill

Chomping down a big bowl of greens makes the average person’s nose wrinkle… but, perhaps, if you knew some of the magnificent benefits to not only maintaining your health, but preventing disease, you may chew just a few leafy greens every now and then. The good news is that once your palate becomes accustomed to leafy green vegetables, you may just increase the frequency.

To sum it up, leafy green vegetables are full of antioxidants, fiber, and phytochemicals, just to name a few. To better explain these powerful health benefits, here are a few points:

• Phytochemicals may reduce inflammation and eliminate carcinogens.
• Phytochemicals regulate cell production and cleanse old cells.
• Biophotons (sun energy – light) controls the vital, cellular processes of your body.
• Fiber/roughage improves bowel movements, helps maintains a healthy digestive tract, may lower cholesterol, regulate blood sugar and blood pressure.
• Antioxidants may lower risks of cancers, eye diseases, and osteoporosis. Maintains joint flexibility and hair and skin elasticity (Beta-carotene, lutein, zeaxanthin, and quercetin).
• Folate may improve brain function, memory, and mood.
• Water within the leafy greens assists in healthy bowel movements and hydration.
• Calcium, Vitamin C, Vitamin K, Potassium, Iron, B vitamins, etc.

All this adds up to an opportunity to reduce risk of diseases and possibly, just possibly loss weight and flatten your tummy!

Some of the yummy leafy greens you may consider are:

• Water Crest
• Turnip Greens
• Swiss Chard
• Kale
• Lettuce
• Arugula
• Collard Greens
• Endive
• Escarole
• Radicchio
• Spinach
• And, Mustard Greens

Of course, using organic will give you the highest nutrient support, but if you cannot get organic leafy greens, then just wash them well. I soak my greens in clean water with ¼ cup white vinegar for about 10 minutes, then rinse again prior to serving them.

There are many ways to consume your greens, these include:

• Eat them raw or cooked.
• Drink them in smoothies.
• Drink them in juice.
• Drink them in powdered blends.

My favorite is to place a mixture of green leafy vegetables in a large bowl, sprinkle with olive oil and salt. Mix with your hands until the greens are broken down into a small moist pile. Sprinkle with your favorite vinaigrette dressing or some apple cider vinegar. Then add a chopped apple, some dried blueberries, and cubed cheese of your choice. Serve with a smile and be sure to chew each bite 30—50 times prior to swallowing.

For more ideas on how to eat your greens, go to www.intestinalhealthbook.com pages 153-154 Enjoy!