#wild turkey honey sting

[4xplay-or-2not]

#wild turkey #wild turkey honey sting #wild turkey 101 #history #future #Kentucky bourbon

[littlemarianah]

Prompt: “How am I supposed to focus when you look at me like that?”

@tetheredfeathers and I started a challenge to write a text between 500 - 1000 words with this prompt.

Click >here< to see her version of this.

Just something fun to pass the time... I ended up writing my new non-reaped AU project, where Katniss and Peeta never go to the games.

I'm tagging these three incredible and talented writers to continue our challenge.

@mollywog @nightlocked-in @rainymyx

title:

The streak of luck.

A tide of luck had swept over me the last few weeks. Spring is always the best time of year to find things in the woods, but this year I outdid myself. I found two bee hives full of honey. It was very painful and I spent days recovering from the bee stings, but I managed to bring two bags full of honeycombs to sell on the rob. Honey is a rare item in district twelve, so it made me a lot of money.

I think that since spring began, there hasn't been a day that goes by that I don't come home with something to sell with. From juicy wild berries to Turkeys, swallows and wild dogs. I've been finding things more valuable lately.

This month, we had the luxury of spending more stuff than just on food. I was able to buy new boots for Prim, cold coat for me and a supply of oils for my mother to make ointments and resell.

And in the end there was still money left. So I bought a sewing thread and a needle. I grabbed my mother's old white dress from the back of the closet. She and Prim did all the repairs for me. Then I took my dress to Hazelle and paid her a good amount to wash it. She asked me for bleach, to remove the yellow stains from age and mold. Then she asked me for violet fabric paint. It was difficult to find something like that on the black market, it ended costing me a whole rabbit.

I was afraid it would turn my dress purple, but she said that the dye mixed in hot water removes all the yellow stains and makes the dress white like never before.

She was right. It was so beautiful it looked like I had bought it brand new.

As I get older and become more and more like my mother, her dress looks more and more like it was made out for me. The straight cut at the collar makes my long neck - which Peeta praises so much - stand out. The long sleeves hide my thin arms. The tight waist makes it my hips look more accentuated than they actually are. It's a simple dress, it looks like a nightgown. However, its fabric is so elegant that I look like a bride from the big city.

My mom puts my hair in a low bun and Prim makes a lavender flower crown to match spring.

The shoes I will wear are a problem. I only have my beat-up hunting boots and old school shoes. None suit the occasion. My mother's shoes are beautiful, but they are so tight on me. I refuse to spend the whole afternoon limping.

There is a third option, which I don't like very much. There are the shoes I used to wear at the reaping. The last time I wore them I was 19 years old, two years ago. This blue heels are so old they look gray.

I wish I had thrown them away, but you can never waste resources like that. Shoes are expensive. Even if they don't bring back good memories, they are still valuable. My mother cleans them and rubs them with lard to make them shiny. I feel weird, but it's my best option at the moment.

So here I am, dressed like a spring bride. And there he is, dressed like a merchant groom. Waiting for me at the door of the Justice Building.

He has combed his hair back and applied gel to keep the curls in place. A perfectly ironed white shirt, black pants with a silver buckle belt and a brown suit over everything, which make his shoulders pointy. He's perfect. On his feet are also his reaping shoes.

“You look so beautiful." he says.

“You too." I reply.

Then we link our arms and wait until they call us. I feel the heat radiating from Peeta. He doesn't usually get nervous, but today his forehead shines with sweat and he fixes his collar compulsively. So far I've counted five times in the last two minutes.

“Are you okay?” I ask.

“Oh, my brother lent me this shirt. It's itchy" He groans, awkwarly. I smile at him and he seems to relax.

There are several couples around us, waiting too. Everyone wants to get married in the spring.

Many young women in white. Some with lacy and chic dresses, others with old and yellowed, but all the same holding the hands of their lovers. The young men, one exhausted by work, one covered in coal dust, and another with elegant blue suits and shiny shoes.

We are all there, waiting to get to our turn.

When the door finally opens the old man calls out "Thompson" in a deep voice.

Then a couple enters, the girl with a veil and a garland and the boy with a leather hat. The two are shaking with so much excitement, they are completely in love. Still too young to free themselves from the burden of the Hunger Games. It's not good luck marry before you're 19. So I sigh, and wish them good luck on next summer.

After a few minutes, the couple leaves smiling and receives a round of applause from their family members who are waiting for them outside.

Then the man screams again "Greenwood".

An older, handsome boy, next to him is a blonde girl in a flashy dress. They are accompanied by their parents, elegant merchants. I start stomping my feet anxiously. I want to end the waiting once and for all. After a couple long minutes, they finally leave the building and when I least expect it the man is shouting for "Mellark". I head towards him as if he were calling my own name.

My witness is my mother, I wanted it to be Prim, but she is still a minor. Peeta's witness is his middle brother. He seems a little uncomfortable being there, but he pats Peeta on the back to encourage him.

“Mrs. Everdeen and Mr. Mellark, is it of their own free will that you both meet here today to be united in matrimony?” says the old man.

“Yes.” Peeta said vigorous.

“Yes.” I said in sequence, quieter revealing my nervousness.

Peeta takes my hand gently and squeezes it with his sweaty palm.

I thought I was calm until this moment, now I'm sure I'm terrified. While that old man talks boring things about marriage and laws and the importance of family I get lost in Peeta's flush face. His lips are tight and raised in a restrained smile. I feel my heart skip a beat.

When the man stops talking we each receive a pen. Peeta leans over the thick book first, writing “Peeta Mellark” in cursive. Then it's my turn, my hands shake and I sigh, before finally putting the ink on the paper.

I start with the "K" of my name, with a less sophisticated calligraphy than Peeta's. Now my tremor is visible to everyone around me. Peeta's eyes are the heaviest on me, they make me blush.

“How am I supposed to focus when you look at me like that?” I sigh. He giggles and looks away as I write "Mellark." My new last name.

#a little normality in their lives #just young people in love #They end up together in every universe #the hunger games #thg #writing prompt #prompt challenge #katniss everdeen #Peeta mellark #Everlark #non reaped #fanfic #I love them #thanks for reading

[bush-viper-cutie]

At Least – DAY 7

Pairing: none. Just fifth year snape

Word Count: 995

Rating: E for Everyone

Plot: Severus has a nightmare.

Warnings: none

A/N: Day seven! nightmare from snapetober! HAPPY SPOOKTOBER! >:D (Sorry if the ‘keep reading’ cut is not working! Not sure why or if its only me seeing that but I can’t get it to work so... :c idk)

Posted: 10/7/20

Masterlist

~~~ * ~~~ * ~~~ * ~~~ * ~~~

Spinners End was quiet, save for the rush of the river in the distance and the whispers of the winds through the bare tree branches of the few left standing. The doors of every house began to rattle on their hinges and windows creaked and thumped shut, filling the night with violent hisses of noise.

Severus stood on the empty street and stared at his shoes, at the way the toes split from the sole and the way the laces frayed at the ends. They seemed familiar, like it was just yesterday he was studying the way the worn leather if the tongue cracked at its natural fold.

He closed his hands and opened them. Something was missing from them. In the stinging cold making his pale hands paler by the second, he knew his skin was missing the delicate red lines from accidental cuts. Where were they?

There was a howl and the moon above him seemed to grow bigger, staring at him. It was warning him of something. “The night is not to be trusted,” he whispered. “It doesn’t hide things, it traps them.” His thin lips felt numb but his voice was his own.

He started walking down the desolate street, towards his home – no, his house. He walked down to his house and saw his father out on the wild grassy lawn of theirs, drinking a beer. He squinted his eyes as he approached, and wrinkled his noise at him. The disappointment was evident in his eyes.

“Don’t you ever ‘ave anything t’do out there?” he spat, his words too heavy for his tongue, tumbling out like the dribbling beer off his lips.

Severus walked passed him into the house where his mother stood motioning for the kitchen. He entered, finding a large buffet of food, all home cooked and glistening with butter and grease. His stomach growled and he had to wipe his drooling mouth with his sleeve.

“What’s this?”

“I ‘eard you got invited to join the Slug Club, and as a fifth year. I made this for you. ‘ave as much as you’d like.” His mother didn’t smile, and her mouth didn’t move. Her voice had sounded distant… but it had been hers.

“Th-thank you… This means a lot to me… I-I didn’t think you cared. I didn’t know you even kept up with my Hogwarts schooling…” He sat and watched his tears mix into the sweat of the turkey leg, glistening brightly as he buttered it and mashed steamed peas on top with his fork. He hadn’t eaten in so long.

It tasted sweet, like the butterbeer did during the winter holidays when extra syrup was added into the steaming liquid. He sipped the scotch and sighed against the burn in the back of his throat.

The glowing yellow eyes to his left widened and blinked. He turned, watching the green creature’s grin cut its wrinkled face in half. It’s yellow, razor-sharp teeth parted wide and an ear splitting cackle erupted out. He couldn’t turn away, wanting to hear the cackle in its entirety. How could a creature hold so much air in its small body? Its pointed face closed and just as Severus took another bite of the juicy turkey meat, it raised a large hollowed stick to its lips and shot out a dart, hitting his neck directly.

He fell onto the floor, his muscles slow like cold honey. His mother was frowning, until he managed to roll over and saw she was smiling at him from above, her long thin hair hugging her face like it did him sometimes.

“H-elp,” he croaked and reached out for her.

Her lips parted and her smile deepened as she extended her hand out to receive a large bag of coins from the erkling.

His father stepped into the room and leaned on the doorframe, crossing his ankles. “Didn’t think you’d be worth much. Least you surprised me ‘bout that.”

“Tobias,” his mother held out the gold coins.

Severus gripped his neck and looked down at himself. His school uniform had suddenly turned baggy around his now small, even younger, body. The erkling took him by the shoulders – he hung limp and flimsy from its taloned hands – and opened its mouth wide to the size of a large cauldron’s rim. There was bubbling yellow liquid inside, popping up at him.

“Why,” Severus cried.

“We never wanted you,” his father said simply.

And in he went, into the massive moist mouth of the green creature.

~ * ~ * ~

“AH!” Severus bolted up from his pillow, sweat dripping down his forehead, sticking his ink-black hair to his face. He touched a spot on his neck, feeling it damp but smooth, no abrasion. He looked around at the lumps in the dark, other sleeping bodies tucked under the safe covers of their beds.

His dorm mates snored quietly, unbothered by the sudden yelp that had come from his mouth. Severus’ labored breaths were started to calm as he looked around and traced the familiarity of his Slytherin room. It was just a nightmare. His brows came together as a shiver traveled up his body and reached his shoulders.

He pulled the covers off and whimpered. The sheets were soaked under him. He slowly crawled off the bed and ripped the sheets off, dragging them into the shared bathrooms. He couldn’t look at himself in the mirror and his nails dug into his palms at the anger and shame he felt. Wetting the bed as a fifth year… He shuddered, wishing it hadn’t happened.

He started a bath and peeled off his clothes, dumping the sheets and all into the large hamper. He walked over to the half-filled bath and quickly got in the warm water. He held his arms and sat with his legs pressed into himself, letting the water run over his head, soaking his hair and hiding his tears.

“At least I was worth something,” he whispered.

~~~ * ~~~ * ~~~ * ~~~ * ~~~

Masterlist

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Day 7 Prompt: nightmare + erkling (green elf-like creature with a pointed face, likes to eat children and has an alluring high-pitched cackle; shoots darts at unsuspecting victims.)

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General Taglist:

@severuslovebot @bionic-otp

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#snapetober #october 2020 #pro snape #young severus snape #young severus #young snape #severus snape #severus #snape #snape fanfic #snape fanfiction #snape fan fiction #snape one shot

[minorkeepsakes]

Here’s part one of my little xmas fic! The Holiday Special Dean deserves. <3

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Fresh snow covered the prairie landscape, fell slowly onto ploughed cornfields, fence posts, the chilly heads of little brown sparrows and  twinkled in the golden sunlight of late afternoon . It was December 24th, and Jody Mills was bundled up in her big pick-up truck, driving along one of the bumpiest, least looked-after dirt roads in Kansas. In the passenger seat was a still frozen eight pound turkey and a green bean casserole. Jody hated green bean casserole, but it was just about the only vegetable Dean Winchester consumed over the holidays, so she made it. Every year.  

The Mormon Tabernacle Choir flickered in and out of frequency on the radio, as the nearest NPR station receded further behind her, and the wooded driveway leading up to the bunker finally appeared. This year, something was different; planted at the edge of the road was a shiny black mailbox with a little red flag, decorated with green pine boughs and velvety red ribbon. What that meant for all of them, but especially the boys, made Jody's heart swell up like an apple pan dowdy and she struggled to rein in her emotions as she turned up the drive.  

“Awe, jeez. Get a grip, woman,” she muttered, swiping that one inevitable tear off her cheek.

--

The antique shop had finally appeared on the roadside, just after Kaya diplomatically suggested that Claire may have imagined seeing it the last time she made the drive from Omaha to Lebanon. But here it sat. It was further outside of Lincoln than Claire remembered—nearly at the state line— but it looked just the same, a big red barn with Pennsylvania Dutch hexes painted along the exterior, like little pagan doilies, and rusty old milk cans the size of fire hydrants serving as barricades in the make-shift parking lot. The open sign dangled on the handle of an old hand plow near the door, despite the fact that it was Christmas eve and most small businesses were probably closed up already, and Claire couldn't help feeling that it was meant to be.

She parked the old Subaru and they made a dash for the entrance hand in hand, strong Nebraska winds stinging their cheeks and blowing light, dusty snow across their path.

--

Over the course of the morning, the bunker had quietly filled with the sweet scent of  mulled cider, which sat brewing in an ambitiously large cooking pot on a stove in the kitchen. Dean had spent breakfast tossing various spices and seasoning into the potent concoction— orange peel, cloves, cinnamon, vanilla beans—and taste-testing it while nursing his coffee and gnawing on strips of smokey, crisp bacon.

By early afternoon, Sam had hidden himself away somewhere, no doubt struggling to wrap his presents  in some presentable way. Somehow his technique hadn't improved much since he was 8 years old. Dean, in the meantime, had moved onto decorating the tree, which they'd only chopped down and dragged into the library the night before last, and had spent most of the day yesterday rigging up a hand-made tree stand to hold it upright. The tree was a wild white pine with long prickly needles and sap that had stuck to Dean's fingers like honey and he held them to his nose and breathed in the scent from time to time until it had finally washed away completely with a hot shower at the end of the day.

Now, Dean only needed to add the last of the decorations, which was no small feat considering the tree was so tall that it meant climbing a ladder to reach the highest branches. They'd found some vintage decorations in storage, tinsel, little straw animals and delicately frosted bulbs that had been carefully wrapped in tissue paper. But they'd needed more, and Dean had taken it upon himself to make them himself, explaining to Sam that this was what retired people did, wasn't it? Puttered. Dean was great at puttering. More specifically, welding and soldering little birds and bells with sheets of metal the Men of Letters had stored up for making specialized weapons. With their hunting days finally behind them, Dean had decided it was time for some creative repurposing.

--

It was as he hung the last decoration, a finely crafted and stately brass star for the top of the tree, when Jody texted him and Sam to meet her outside. Sam emerged swiftly from the bowls of the bunker, and they shoved their boots on and climbed the stairs together. It was snowing again, and colder than either of them had expected. Jody stood beside her truck, rosy-cheeked with her deerstalker cap and fluffy green parka, and smiled at them as they appeared before her.

“What, no coats?” she admonished quickly, a big bag of gifts in one hand and a casserole dish cradled to her chest with the other. “Well ya better hurry it up then. Turkey's riding shotgun and my overnight bag is in the back.”

Sam headed for the cab and Dean went for the turkey, which was the size of a Galapagos tortoise and covered in tin foil. “This is quite the beast, Jody. Damn. What is this, an 18 pounder?”

Jody winked, and blew some powdery snow off her nose. “Merry Christmas. Try not to eat it all in one sitting.”

tbc!

#my fic #spn fic #dean winchester deserves a soft xmas #i'm ignoring the fake one #thanks but no thanks #spn gen fic #jody mills

[themissinglynx]

Table Rock Lake Clans - List of Prefixes by Color

An exhaustive list of all possible prefixes in the Clans of Table Rock Lake

I may make a category list soon

Black

Ani - derived from the grove-billed ani Ant - used for small cats Bat Bear - used for big cats - derived from the American black bear Beetle Black Bramble - refers to the ripened fruit - derived from the blackberry bramble Cherry - refers to the fruit - derived from the black cherry Cicada - used for tabbies Coal Coot - derived from the American coot Cormorant - derived from the double-crested cormorant Cricket - used for solids or tabbies Crow Dark Duck Eel - used for long-bodied cats Evening Flint Goose - used for black and white cats Grackle - derived from the common grackle Hornet Loon - used for black and white tabbies - derived from the common loon Mink - derived from the American mink Night Raven Shade Shadow Skunk - used for black tabbies or black and white cats - derived from the striped skunk (tabby) and the spotted skunk (bicolor) Smoke - used for tabbies Soot Spider Starling Storm Swift - used for black and white cats Turtle Vulture - derived from the turkey vulture Wasp Weevil Willow - refers to the bark - used for black longhairs - derived from the black willow

Brown

Bat Bear - used for large brown cats - derived from the grizzly bear Beaver Beetle Bison - used for big cats Bittern - used for light brown tabbies with white - derived from the American bittern Brown Chicken - used for light brown spotted tabbies with white - derived from the prairie chicken Chipmunk - used for small tabbies Cricket - used for tabbies Cougar - used for large light brown cats Deer - used for light brown cats - derived from the white-tailed deer Duck Dust Eagle - used for brown and white cats - derived from the bald eagle Elk - used for large cats Frog - used for spotted tabbies Grebe - derived from the horned grebe Grouse - used for spotted brown cats - derived from the ruffed grouse Harrier - used for brown and white cats - derived from the Northern harrier Hawk - used for brown and white cats - derived from the red-tailed hawk Honey - used for golden-brown cats Lizard - used for tabbies Mantis Mink - derived from the American mink Moth - used for tabbies Mouse - derived from the house mouse Mud Nightjar - used for spotted brown tabbies - derived from the common nighthawk Oak - refers to the bark - used for tabbies - derived from the black oak Oat - refers to the flower - derived from the wild oat Pecan - used for tabbies - derived from the pecan tree Quail - used for spotted and white tabbies - derived from the bobwhite quail Rabbit - derived from the cottontail rabbit Rail - used for dark brown spotted tabbies - derived from the king rail Rat - derived from the brown rat Rock Rush - refers to the flowers - derived from the common rush Snail Soil Sparrow - used for brown and white tabbies - derived from the house sparrow Spider Stone Sycamore - used for big tabbies - derived from the American sycamore Tawny - used for light brown cats Teal - derived from the cinnamon teal Thrush - used for spotted light brown and white tabbies - derived from the wood thrush Turkey - used for big cats Turtle Walnut - refers to the nuts - derived from the black walnut Weasel - used for brown and white cats - derived from the long-tailed weasel Weevil Wigeon - derived from the American wigeon Wren - used for brown and white tabbies

Reddish-Brown

Alder - refers to the bark - used for tabbies - derived from the hazel alder Cardinal - refers to the female of the species Cedar - refers to the bark - used for tabbies - derived from the red cedar Clay Crane - derived from the sandhill crane Ibis - derived from the white-faced ibis Owl - used for spotted reddish-brown tabby and white cats - derived from the screech owl Pheasant - used for spotted tabbies - derived from the common pheasant

Gray-Brown

Armadillo - used for tabbies Bass Birch - refers to the bark - derived from the river birch Boulder - used for large cats Coyote Dove Elm - refers to the bark - used for tabbies - derived from the American elm Hare - derived from the American desert hare Hickory - refers to the bark - used for tabbies - derived from the bitternut hickory Kinglet Lark - used for grayish-brown and white cats - derived from the horned lark Lynx - used for spotted tabbies - derived from the bobcat Magnolia - refers to the bark - used for tabbies - derived from the cucumber magnolia Mole - derived from the Eastern mole Pike - used for spotted tabbies Pine - refers to the bark - derived from the shortleaf pine Sand Shell - used for tabbies Vole - derived from the prairie vole Warbler

Gray

Badger - used for tabbies - derived from the American badger Bass Bergamot - refers to the flowers - derived from the plant Blizzard - used for spotted light gray tabbies Boulder - used for big cats Burdock - derived from the greater burdock Carp Chickadee - used for small gray and white cats - derived from the Carolina chickadee Cinder Coyote Dark - used for dark gray cats Dawn - used for light gray cats Dove Dusk - used for dark gray cats Evening Falcon - used for gray and white cats - derived from the peregrine falcon Fog Goose - used for gray and white cats Granite - used for spotted tabbies Gray Gull - used for gray and white cats Hail - used for light gray cats Halcyon - used for dark gray or blue cats with a little white - derived from the belted kingfisher Haze Henbit - derived from the common henbit Heron - derived from the great blue heron Junco - derived from the dark-eyed junco Larkspur - derived from the delphinium Lichen - used for light gray tabbies Lizard - used for tabbies Lobelia - derived from the great blue lobelia Loon - used for gray and white tabbies - derived from the common loon Lynx - used for spotted tabbies - derived from the bobcat Mallow - derived from the common mallow Minnow - used for tabbies Mint - refers to the flowers - derived from the hoary mountain mint Mist Mole - derived from the eastern mole Moth - used for tabbies Murk - used for dark gray cats Nettle - derived from the American stinging nettle Nuthatch - used for gray and white cat Opossum - derived from the North American possum Owl - used for large gray and white tabbies - derived from the barred owl Pale - used for light gray cats Pebble - used for small cats Phacelia - derived from the purple phacelia Phlox - derived from the woodland phlox Pigeon Pike - used for spotted tabbies Raccoon - used for gray tabbies - derived from the common raccoon Rain Rock Sage - derived from the wood sage Shade - used for dark gray cats Shale Shell - used for tabbies Shrew - derived from the northern short-tailed shrew Shrike - used for gray and white cats - derived from the northern shrike Silver Slate Sleet - spotted gray tabby Smoke - used for tabbies Soot - used for dark gray cats Squirrel - used for gray and white cats - derived from the eastern gray squirrel Steam - used for pale gray tabbies Stone Storm - used for dark gray cats Sycamore - used for big light gray tabbies - derived from the American sycamore Thalia - used for gray and white cats - derived from the powdery thalia Thistle - derived from the common thistle Titmouse - derived from the tufted titmouse Trout - used for spotted tabbies Vervain - derived from the blue vervain Vetch - derived from the common vetch Violet - derived from the birdsfoot violet Wolf - derived from the gray wolf

Blue

Aster - derived from the flower Blue Bunting - derived from the indigo bunting Chicory - derived from the common chicory Gallinule - derived from the common gallinule Glory - derived from the morning glory Halcyon - used for dark gray or blue cats with a little white - derived from the belted kingfisher Indigo - derived from the blue false indigo Jay - used for blue and white tabbies - derived from the blue jay Swallow - used for blue and white cats - derived from the tree swallow

Ginger/Red

Apple - refers to the fruit - derived from the wild apple Ash - refers to the leaves - derived from white ash Bergamot - refers to the flowers - derived from the plant Blaze Bramble - refers to the unripe fruit - derived from the blackberry bramble Cardinal - refers to the male of the species Dawn Dusk Ember - used for small cats Evening - used for deep red cats Fire Fox - derived from the red fox Ginger Ginseng - derived from the American ginseng Hawthorn - refers to the fruit - derived from the red hawthorn Hazel - refers to flowers - derived from the Ozark witch hazel Holly - refers to the fruit - derived from the meadow holly Ivy - used for tabbies - derived from the poison ivy Maple - refers to the leaves - derived from the red maple Marigold - derived from the marigold Morning Lily - used for spotted tabbies - derived from the leopard lily Oak - refers to the leaves - derived from the white oak Persimmon - derived from the American persimmon Plum - refers to the fruit - derived from the American plum Pumpkin - refers to the fruit Red Spark Sumac - refers to the leaves or berries - derived from the fragrant sumac (leaf) and the smooth sumac (berry) Tanger - refers to the male of the species - derived from the summer tanger Wasp - used for tabbies

Gold/Cream

Amber Aphid - used for small cats Apple - refers to the fruit - derived from the wild apple Bee - used for tabbies Blaze Bolt Daffodil - derived from the narcissus Daisy - derived from the yellow ox-eyed daisy/black-eyed Susan Dandelion - refers to the flower - derived from the weed Dawn Finch - derived from the goldfinch Golden Honey Hornet - used for tabbies Lightning Locust - refers to the leaves - derived from the honey locust Lotus - derived from the American lotus Marigold - derived from the marigold Morning Mullein - refers to the flower - derived from the great mullein Mustard - derived from the black mustard Persimmon - derived from the American persimmon Poppy - derived from the celandine poppy Primrose - derived from the common evening primrose Sand Spark Tanger - refers to the female of the species - derived from the summer tanger Tansy - derived from the common tansy ragwort Tawny Velvet - derived from the velvet plant Yellow

White

Aphid - used for small cats Apple - refers to the flowers - derived from the wild apple Avens - derived from the white avens Bramble - refers to the flower - derived from the blackberry bramble Blizzard Bolt Bright Cherry - refers to the flowers - derived from the black cherry Cloud Clover - refers to the flowers - derived from the white clover Cohosh - derived from the black cohosh Cotton - refers to the seeds - derived from the upland cotton Dandelion - refers to the seeds - derived from the weed Egret - derived from the snowy egret Flax - derived from the bastard toadflax Frost Gaura - derived from the gaura flowers Hail Haw - refers to the flowers - derived from the blackhaw Hawthorn - refers to the flowers - derived from the red hawthorn Hemlock - refers to the flowers - derived from the poison hemlock Ice Light Lightning Lotus - derived from American lotus Milkweed - refers to the seeds - derived from common milkweed Mint - refers to the flowers - derived from the hoary mountain mint Mistletoe - refers to the berry - derived from the American mistletoe Onion - refers to the bulb and flowers - derived from the wild onion Orchid - derived from the Adam and Eve orchid Pale Parsley - refers to the flowers - derived from garden parsley Plum - refers to the flowers - derived from the American plum Rose - derived from the wild rose Sage - derived from the wood sage Sleet Snow Spark Swan White Willow - refers to the catkins - used for white longhairs - derived from the black willow Yarrow - derived from the common yarrow

Patched/Bicolor

Duck - used for black and brown cats Eagle - used for brown and white cats - derived from the bald eagle Falcon - used for gray and white cats - derived from the peregrine falcon Grebe - used for brown and white cats - derived from Clark’s grebe Harrier - used for brown and white cats - derived from the Northern harrier Hawk - used for brown and white cats - derived from the red-tailed hawk Iris - derived from the iris flower Jaeger - used for black and white cats - derived from various jaegers Jay - used for gray and white tabbies - derived from the blue jay Nuthatch - used for gray and white cat Merganser - used for black and white cats - derived from the common merganser Patch - general bi/tricolor Plover - used for black, gray, or brown and white cats - derived from the various species of plover Scaup - used for black and white cats - derived from the greater and lesser scaup Shrike - used for gray and white cats - derived from the northern shrike Skunk - used for black and white cats - derived from the spotted skunk Sparrow - used for brown and white tabbies - derived from the house sparrow Swallow - used for blue and white cats - derived from the tree swallow Thalia - used for gray bicolors - derived from the powdery thalia Thrush - used for spotted brown and white tabbies - derived from the wood thrush Weasel - used for brown and white cats - derived from the long-tailed weasel

Patterned

Speckle - used for spotted tabbies Spotted - used for spotted tabbies There’s others but writing them down would make this section bloated...

Tortoiseshell/Calico

Brindle - used for any tortie Clay - used for brown torties Copper - used for dark torties Dapple - used for any tortie Dawn - used for dilute torties Dusk - used for dark torties Eagle - used for darker torties - derived from the golden eagle Ember - used for small torties Evening - used for dark torties Fox - used for diluted torties - derived from the gray fox Fritillary - used for brown torties - derived from a tribe of butterfly Grebe - used for dark torties - derived from the eared gribe Kestrel - used for spotted red torties or blue torties - derived from the American kestrel Morning - used for dark or dilute torties Mottle - used for torties with little to no white Oriole - used for darker torties - derived from the orchard oriole Owl - used for brown torties - derived from the great horned owl Pansy - used for any tortie - derived from the garden pansy Patch - used for any calico Pheasant - used for brown torties Robin - used for brown torties - derived from the American robin Skipper - used for brown torties - derived from the skipper butterfly Squirrel - used for diluted torties - derived from the fox squirrel Tawny - used for diluted brown torties Toad - used for diluted torties Towhee - used for darker torties with white - derived from the eastern towhee

#table rock clans #warrior cats #warrior names

[lionsongfr]

Flight Rising Carnival Eats

Idea inspired by the upcoming Trickmurk Circus and my gluttony at the state fair.

 Food

Cloud Candy or Fairy Floss (aka cotton candy)- the technique of spinning sugar was created in the Windswept Plateau by several exuberant Spiral candy makers

Spider Silk or Guardian’s Beard Candy- made of another variation of sugar spinning, this candy can hold a variety of treats from candied almonds to candied insects for those hungry Faes

Shaved Ice- made by Ice dragons, this treat is good for those hot muggy winters in the Tangled Wood. Typically served with a variety of fruits and sauces (e.g. Seaberry, Blackberry, Raspberry, Aether Cherry, Strawberry, Engineered Superberry) though the most favored by Faes and Mirror alike is the Blood Acorn sauce

Candied Apples (or Potato Onions)- originally it was just Sour Green Apple in a candy coating, then a Nocturne decided to trick a Tundra by covering a Potato Onion in the candy. It was declared delicious by said Tundra and both have become Circus staples

Fried chocolate chip cookies- with the finest chocolate obtained from the Viridian Labyrinth and using Shadowbiner’s secret cookie recipe, if these cookies don’t turn you to the dark side-nothing will

Smoked Woodland Turkey Legs- this rare delicacy is usually only found during late November, but Shadow dragons have them harvested then flash frozen, so they stay good for the Circus

Fried Game Fowl and Croaker Legs - the rooster that wakes the sun shall become tonight’s dinner, so they say in Shadow. (the Croakers are just annoying all day long) Both are marinated in goat milk and Golden pepper then fried. Served with a variety of spicy sauces ranging from Ashfall Prickler (kind of spicy and sweet) to Blacktongue Pepper (you are crying from every orifice)

Grilled Toridae Sausage-often served on a stick with Wild Mustard, occasionally battered and fried

Rambra or Zebra Kabobs- popular with Plague dragons, this meat is heavily spiced… often to cover up that slightly rancid flavor of older beasts

Grilled Ragesquid- the purple color of this squid is popular among the Circus goers

Fried Eel Fry- when something is already called “Fry” why not fry it?

Takoyaki- a pancake like ball with a bite of octopus inside, served with a tangy sweet sauce… or Wild Catsup for those picky eaters

Roasted Cattail- an invasive plant found in the Tangled Wood, now roasted served with butter and salt to the delight of hungry Snappers and Tundras

Fried and Salted Edamame and Roasted Mire Chestnuts- small snack foods- or large if you get those Imperial size boxes

Fried Pickled Leechroot Mushrooms -when it comes from the Plaguebringer’s domain you really need to cook it twice

Grilled Firebelly Scorpion, Roasted Zebra Crickets, and Fried Pauper Larvae- the Firebelly Scorpion on a stick is well known for causing stomach aches, but still won’t stop those who crave its sting. The Crickets and Pauper Larvae are served in large buckets, to be munched on throughout the show.

 Drinks

Glowbug Juice- while is there is great debate on if the drink is actually made of Glowbugs, the drink itself does glow in the dark!

Blue Honeycomb Mead- a blue colored mead made of honey from Coral Carpenters, served super chilled to keep it from hardening

Blackberry Wine- often the cause of many a hangover at the Circus

Superberry Fizz- a magically irresistible fizzy drink that turns one mouth purple and can lead to hyperactivity in hatchies (and Spirals)

Moor Thistle Coffee- native to the Tangled Wood, the seeds of these thistles are roasted and served like coffee after the Circus. Useful for those who have a long flight back home and need to say awake. Often served with a complimentary Peppermint candy for those with stomach aches after all the rich food

#Flight Rising #FR headcanon #lore #Shadow Flight #food #trickmurk circus #long post

[drlaurynlax]

50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/boost-immune-system-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Holistic #Nutrition #Therapy #Recovery #Functional #Medicine #Dr. Lauryn Lax #Dr.Lauryn

[impossiblelibrary]

State of the Role inspired drinks:

(Cause my brain comes up with weird things when I hear words)

Handfucker Heifer helpful show, ridiculous title, don’t wanna read the book ~~Gatorade and rainbow sherbet Pinnacle vodka~~ because it’s helpful to stay hydrated while you’re liquoring... is that a verb?

The Big Bang the origin story, so deep ~~Wild Turkey Honey Sting with Fireball, pickle back chaser~~ ‘cause we get deep with whiskey, and Critical Role jumped on the back of All Work No Play?

Critical Role Land ~~Rainbow Sherbet and Whipped Cream Vodka from Pinnacle~~ ‘cause I want my teeth to rot out from all this sweetness

                                      ...Is it Turntsday yet? (Warning: I have not tasted any of these. I was just getting “creative.”

#hey critters I made a thing! #critical role #talks machina #vox machina #critters

[tysonwriteshoney]

Health Benefits of Himalayan Mad Honey

Mad honey is different from normal honey in a multitude of ways. Mad honey is not made by honey bees. Instead, it is created by a fungus that naturally occurs on flowers and in other natural sources. Mad honey has an earthy taste, which is different from regular honey which is sweet in flavor. The term mad honey is often used to refer to insoluble honey which is honey that isn't made by bees.

Honey in its natural state, is honey produced by bees as they work. Wild honey hunters gather honey from wild flowers , and then make this honey to return to the honey hive. Mad honey is harvested in Turkey by local farmers who then send it to European beekeepers who have mastered in extracting pollen. Wild honey hunters don't harvest insoluble honey, but instead those who extract it from plants. Insoluble honey isn't processed by any commercial process, and therefore is odorless and clear. Mad honey is harvested by the locals in Turkey in the same manner as they hunt wild flowers.

Wild Turkey's bees have long since become accustomed to the flavor and taste of honey made from mad. In recent years, however the industry has been skewed as companies have grown more focused on profit and less about the quality of the honey from wild. A lot of new honey products that are being introduced don't contain wild honey, but instead are full of cheap sugars and synthetic colorings. This has caused many local beekeepers to go to the European Beekeepers Association (EABA) for advice on how they can increase their yields and make sure that their honey is wild Turkey.

Wild honey may not be the most delicious thing in the world but it does have many healing properties. For instance, wild honey contains a variety of minerals and vitamins which are essential to our modern lifestyles. Mad honey's ability to relieve asthma attacks is one of its most significant advantages to the health of humans. Because of its anti-allergy qualities wild honey is particularly helpful in asthma treatment.

Wild honey has been demonstrated to have a positive effect on hearing and eyesight. It is widely used to https://www.himalayanhoney.com/blogs/himalayan-honey/using-himalayan-honey-to-naturally-relieve-anxiety-and-stress treat vision impairments caused by glaucoma and other eye problems. Because of this, local farmers frequently include mad honey in their medicine bags. This is why the practice is now widely accepted throughout the world and is even the topic of ongoing legal battles between local beekeepers as well as growers. However, it'sn't only the eyes and ears that are benefited by mad honey. The natural substance also has a positive effect on the skin, its digestion and the metabolism of fats and carbohydrates.

It was thought that mad honey could help reverse anemia. However, research has shown that this is not the situation. However, some local farmers have been known for including honey in their cooking sittings, especially turkeys. Researchers from the University of Reading in England found that male turkeys that were fed a high-fat milky drink that contained mad honey for five weeks experienced significant weight loss and an improved immune response to fight infection.

Similar situations were reported similar circumstances were observed in Bastow, Vermont. A local farmer noticed that his bees were being attacked by mites. These microscopic creatures produce an ingredient called cassiterol, which can cause internal inflammation of the stomach and intestine. These mites can be controlled by the farmer adding a teaspoonful of honey to his boiling drinking water each day. A tiny amount of mad honey was also confirmed by other researchers at the University of Zurich in Switzerland. In another study, they observed that honey bees exposed different floral scents such as jasmine and lavender showed lower losses to colony than those that were not exposed. Furthermore, the Swiss scientists found that this specific scent produced an ointment that protects the bees' bodies which is beneficial to the species.

Although many of the details of the studies have still not been clarified Experts are quick to claim that mad bee honey provides both nutritional and medicinal advantages to bees as well as humans. It is extremely safe. At present, experts suggest that those who wish to treat minor bee stings with a little bit of honey should mix around a teaspoon of mad honey and one quarter-ounce of water and drink for immediate relief.

#mad honey #honey #himalayan honey

[brian-cdates]

50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

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50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/boost-immune-system-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ 50 Ways to Boost Your Immune System Naturally via https://drlaurynlax.blogspot.com/

#Elizabeth B. Grimes #ElizabethGrimes #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

[clarencebfaber]

50 Ways to Boost Your Immune System Naturally

Approximately 80% of our immune system is produced in the gut.

The Bottom Line: Our immune health is a direct reflection of what is going on in the inside (our gut health and foods we eat).

Immune Health=Inflammation

Immune conditions (from allergies, to autoimmune conditions, acne, breakouts, eczema, psoriasis, colds and flu’s etc.) are a sign of “inflammation” in the body.

What causes chronic inflammation?  It starts in the gut.

The Gut is the Root of Your Immune System

Eighty percent of our body’s health and immunity is produced in your gut, making our gut health a crucial component to maintaining a low level of inflammation in the body. When our gut is not healthy our body has a difficult time eradicating inflammation, allowing greater room for an “immune response” to occur—from skin breakouts, to allergies, colds, the flu, autoimmune disease and more.

What to do about it?

Boost your immune system…in your gut!

Love Your Gut to Boost Your Immune System

It all starts with anti-inflammatory gut-loving foods, supplements and lifestyle choices that help create less internal stress for a chronic “immune response” to occur. 

After all, inflammation is not a bad thing, but when inflammation persists (chronic inflammation) without the ability to recover or your immune cells go into “hyperactive” (overdrive) mode is when “immune issues” (like skin breakouts, autoimmune conditions, allergies, and more occur.

Want a stronger immune system?  

Here are more than 50+ nutrition, supplement and lifestyle essentials that go beyond expensive face washes, allergy shots, steroids, and Benadryl.

50+ Ways to Boost Your Immune System Naturally 

Natural Immune Boosting Foods

Eat These Superfoods

Incorporate these foods on a regular basis in your diet:

Wild-caught fatty fish (1 lb./week) &/or extra virgin cod liver oil

Fermented Foods

low-sugar kombucha

kefir (coconut, water)

Kvass

fermented yogurt & coconut yogurt

sauerkraut

kimchi

Fermented veggies

Prebiotic fiber

cooked & cooled potatoes/sweet potatoes;

cassava;

coconut flour;

green dehydrated plantains;

jicama;

artichoke;

asparagus;

chicory root;

Root veggies & soluble fibers (rutabaga, turnips, beets, squash, roasted carrots)

garlic/onion (as tolerated);

Apples, green-tipped bananas & berries

Meat Stock or Bone Broth. 1 cup/day

Dark Leafy Greens (raw and cooked. Mix it up)

Pastured egg yolks

Organic organ meats

Grass-fed, pastured meats/poultry

Fermented dairy (only if tolerated)

Remove Foods That Trigger an Immune Response (“AIP”)

For at least 30-60 days, take a break from the top inflammatory foods:

Grains (corn, rice, pasta, bread, ancient grains)

Legumes (peanuts, black beans, chickpeas, lentils, pinto beans, etc.)

Coffee

Soy

Alcohol

Chocolate

Nightshades (white potatoes, eggplants, tomatoes, bell peppers, spices derived from peppers like paprika & chili powder, sweet and hot peppers)

Gluten-cross reactive foods (oats, quinoa, buckwheat, casein, whey, rice, white potato, corn, hemp, millet, barley, amaranth, rye, sesame, sorghum, spelt)

Refined sugars and oils

Nuts and seeds (almond, walnuts, cashews, quinoa, pumpkin seeds, flax, chia, etc.)

Food additives and chemicals

NSAIDS (asprin, ibuprofen)

Sugar

Dairy

Eggs

Natural Immune Boosting Gut Health

Not to sound like a broken record, but your gut holds the key to good skin health:

Probiotics

Probiotics help regulate and balance the immune system as well as promote the function of T regulatory cells. Think of probiotics as “immune regulators,” not increasing the number of beneficial bacteria in the gut, but instead fine-tuning and regulating the immune system. (Prebiotics help increase the number of probiotics.

Find In: Supplements: Soil based formulas are often best tolerated by most people until you’ve assessed whether or not you have bacterial overgrowth through gut testing (stool, SIBO, urine organic acids testing); Foods: Fermented foods, Prebiotic foods (see list above)

Pre-biotics

Feed healthy bacteria that’s already in the gut and will increase those levels over time.

Find In: Supplements*: Partially hydrolyzed guar gum, unmodified potato starch, plantain or banana flour, oligosaccharides (FOS, XOS, GOS), *start dose small; Foods: Prebiotic foods (see list above)

Digestive Enzymes

Helps break down foods you eat so your body can more easily digest them! Find In: Supplements (pancreatic enzymes, ox bile), Foods: Sprouted Seeds/Legumes, Pineapple, Kiwi, Grapefruit, Papaya, Mango, Raw honey, Avocado, Bee pollen, Raw fermented dairy, Extra virgin olive oil, Coconut oil

Hydrochloric Acid (HCL)

Boosts stomach acid to assist in the complete breakdown of foods

Find In: Supplements, Apple Cider Vinegar (1 tbsp in 4-8 oz water), Lemon Water

Possibly: Antimicrobial Herbs

If you have an underlying inflammatory gut or liver condition, antimicrobial herbs may be warranted. (See Signs & Symptoms Assessment Hacks in Resources)

Find In: Supplements. A broad spectrum herb is often best. May include: Oregano oil, thyme, sage, garlic, berberine: goldenseal, Oregon grape, olive leaf, Pau d’arco, ginger, licorice, and skullcap, Foods: Oregano, garlic, ginger, clove, raw honey, thyme, basil

Possibly: Biofilm Disruptors

If you discover you have an underlying bacterial overgrowth, bacterial infection, parasite, dysbiosis or candida/fungal overgrowth, then antimicrobial herbs in conjunction with a short-term course of taking a biofilm disruptor can be helpful for ridding of unwanted pathogens. Biofilms are often overlooked when working on gut healing.

Most bacteria are present in biofilms, not as single-acting cells.

Biofilm is like the “steel armor” of some gut bacteria. When individual yeast, pathogens and parasites attach to a surface, such as the GI tract, they clump together into a matrix and create a colony. Larger colonies can contain different species, creating very complex structures.This matrix forms a type of shield (biofilm) around the clump making the microorganisms hiding inside hard to detect in testing, and difficult to address. If unaddressed, biofilm can prevent your “gut healing” herbs and protocol from working.

Find In: Supplements (some of these are found in antimicrobial herbs as well). Interfase Plus (Klair Labs), NAC (N-acetylcysteine), Monolaurin (Lauricidin), Colloidal silver, citrus seed extract, berberine, oregano oil, chitosan, citrus pectin  Foods: Cranberry, garlic, Manuka Honey, olive oil/oleic acid, apple cider vinegar, ginger

Natural Immune Boosting Supplements

There are several natural herbal and supplemental strategies for building a stronger immune system when allergies, autoimmune conditions, colds and skin imbalances strike.

Allergies

All of the following work to boost T-cell function and counter the histamine response.

Extra Virgin Cod-Liver Oil Anti-inflammatory fats that activates immune fighting cells. Find In: Supplements or 1 lb./cold water fatty fish/week

Ginger Tea. Works as a natural antihistamine, potent antiviral agent, and immune booster. Find In: Tea or add, eat raw to recipes/foods.

L-Glutamine Powder, Colostrum or a Dairy-free Source Immunoglobulin G (IgG) Promotes healing support for the intestinal lining. Find In: Supplements, Colustrum Whey Protein

Liposomal Curcumin

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form. Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Liposomal Vitamin C Fights oxidative damage and strengthens the stress (adrenal) response. Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Oregano Oil, Olive Leaf and Garlic. Food and supplement forms help diminish the flare of bacteria often associated with allergens. Find In: Oregano herbs, garlic, supplements, essential oils

Quercetin, Bromelain, N-Acetyl-L-Cysteine, Stinging Nettles Leaf. Natural anti-histamines that kick the release of histamine from the air or food sensitivities. Find In: Supplements

Raw Manuka Honey. An anti-microbial, anti-bacterial and anti-viral agent—all in one. Honey is nature’s “immune booster.” It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body. Find In: Raw Manuka Honey (food)

Zinc:

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks);

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Autoimmune Conditions

Curcumin: Decreases Inflammation

The active ingredient in turmeric that promotes T regulatory cell function, decreases inflammation and reduces oxidative damage. However, most forms of curcumin are poorly absorbed when taken orally or consumed in foods; reach for a liposomal form.

Find In: Liposomal curcumin supplements (600 mg, 1-2 times per day)

Glutathione: Fights Oxidative Stress & Damage

An essential for preventing oxidative stress in the body, often deficient in autoimmune conditions. Glutathione is the body’s master antioxidant. It also promotes healthy function of T regulatory cells.

Find in: Liposomal GlutathioneSupplements (preferably with N-acetylcysteine, a precursor to glutathione), and these foods:

Pastured, Grass-Fed Organic Proteins — aim for at least 15 percent of calories as protein (75 grams on a 2,000- calorie diet or 95 grams on a 2,500-calorie diet)

Collagen (peptides, bone broth, skin on chicken)

Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach

Selenium-rich foods — Brazil nuts, ocean fish, and poultry

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune system fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Vitamin D: Creates a Stealth Immune System

Promotes T-cell function and immune system balance. Ideal levels are between 40-60 ng/mL in healthy individuals. If deficient consider supplementation for 8 weeks at a dose of 5000-10,000 IU/day, followed by a re-check of your blood levels. Long term supplementation is not recommended.

Find in: Supplements, extra virgin cod liver oil, sunlight, pastured egg yolks

Cold & Flu

Colloidal Silver Nose Spray. Can benefit people as a nasal spray and kills off Staph aureus often seen with sinus infections. Find In: Supplemental form/nose spray.

Double Up on Probiotics: Good Gut Bug Support

Help support the breakdown and eradication of the healthy bugs in your gut in the face of illness (in conjunction with your prebiotics). Find In: Supplements, fermented foods

Echinacea: Cold Cutter

According to a research report (1)reviewing 14 different studies on this herb, they found that Echinacea cuts the chances of catching a common cold by 58 percent and Echinacea reduces the duration of the common cold by almost one-and-a-half days. Find In: Herbal Tea or supplemental form (take 1,000 mg 2-3x daily)

Homemade Vapo-Rub: Breathe Easy

For temporary relief make a “Vaporub” with coconut oil + essential oils like peppermint + eucalyptus oil and put it on your chest to help clear sinuses. Find In: Natural essential oils + coconut oil. While you’re at it, consider getting an essential oil com diffuser to diffuse oils like peppermint, lemon, Eucalyptus, red thyme, cinnamon oil and Bergamot

Neti Pot: Drainage Flow Good bye drainage! Hello clear head and nose! This baby drains all that gunk up there to help you…breathe easy. Find In: Neti-Pot

Omega 3 Fats: Anti-inflammatory Booster

Natural anti-inflammatory fats that activate your immune fighting cells.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Oregano Oil & Olive Leaf: Immune Builder Natural anti-oxidants to fight free radicals looming about. Put a few drops of essential oil oregano in a pot of steaming water, and then inhale the steam, or take in supplemental form. Find In: Supplements, essential oils

Zinc + Liposomal Vitamin C (together): Antioxidant Fighter Team

 These two together are a powerful combination to speeding up cold healing, found to be significantly more efficient than placebo at reducing a sinus infection over 5 days of treatment in clinical trials. Find In: Supplements; Vitamin C: Citrus fruits, berries, kiwi, dark leafy greens; Zinc: Organ meats, pastured grass-fed meats, soaked nuts & seeds, dark leafy greens

Skin Health

Biotin: Prevents Hair Loss, Dermatitis & Dandruff

An essential cofactor for enzymes that regulate fatty acid metabolism, essential to help protect cells against damage and water loss. Biotin deficiency causes hair loss, dermatitis, and dandruff.

Find in: Supplements, egg yolks, liver, Swiss chard, spinach, sunflower seeds, almonds, walnuts, avocados, sweet potato, fermented dairy, cauliflower, mushrooms

Omega 3 Fats: Anti-inflammatory Booster

Inadequate intake of anti-inflammatory healthy fats can impact skin health and worsen inflammatory skin conditions.

Find in: Cold water wild caught fatty fish (salmon, tuna, sardines, mackerel, whitefish, herring), extra virgin cod liver oil, flax seed, walnuts (soaked, dried)

Pantothenic Acid (B5): Increases Glutathione & Protects Against Oxidative Damage

Supports wound healing, growth and skin cell regeneration. It also increases glutathione levels in the cells, protecting against oxidative damage. Find In: B-Vitamin Supplements, organ meats like liver and kidney, egg yolks, and broccoli. It’s also in fish, shellfish, dairy products, chicken, mushrooms, avocado, and sweet potatoes

Selenium: Skin Cancer Protector & Acne Defender

Selenium is a component of selenoenzymes that allow glutathione to function.

Foods. Brazil nuts, ocean fish, poultry, Grassfed beef, organ meats

Silica: Firm Skin Toner

Interacts with glycosaminoglycans (GAGs), to form building blocks of the skin tissue, increasing skin firmness and elasticity; also hydrates skin naturally

Foods: leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb

Vitamin A: Anti-Dry & Rough Skin

Promotes new cells and healthy immunity. Deficiency signs include: rough and dry skin

Find in: Cod Liver Oil (1-2 tsp/day), Liver, Kidney, Other Organ Meats, Grass-Fed Dairy, Carrots, Bell Peppers, Sweet Potatoes, Dark Leafy Greens, Winter Squash, Cantaloupe; Supplements: Vitamin A supplements are not recommended aside from cod liver oil, since the conversion of supplemental forms does not happen well in most people.

Vitamin C: Smooth Wrinkle Free Skin

Essential for healthy collagen in skin (helps protect against wrinkles and keratinization-hardening of skin)

Find In: Spinach & other dark Leafy greens, Citrus fruits, Bell Peppers, broccoli, Brussels sprouts, kiwi, Strawberries, Supplements: Liposomal Vitamin C (500 mg)

Vitamin E: Natural Skin Cancer Protector

Defends against free radicals that cause skin damage and inflammation. It also has a synergistic effect with selenium to boost glutathione levels, preventing inflammatory damage from sun rays. Find In: turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, and broccoli, extra virgin olive oil, avocado oil; do not use supplements due to their cardiovascular disease risk factors

Vitamin K2: Skin Wrinkle Guard

Prevents calcification of the skin’s elastin (what gives skin its youthful, springy quality, prevents lines and wrinkles). People who can’t metabolize vitamin K can end up with premature skin wrinkling. Find In: High-fat grass-fed dairy, especially cheese and ghee, egg yolks, liver, natto, which is fermented soybean, and sauerkraut.

Zinc: General Immunity & Anti-Inflammation

Promotes good skin immunity and wound healing, as well as protects against UV radiation and inflammation

Find In: Spinach, Shellfish (Shrimp, Oysters), Grass-Fed Bison & Beef, Flax Seeds, Kidney Beans, Pastured Egg Yolks, Wild-Caught Salmon, Pastured Turkey, Organic Chicken, Cocoa powder,

Supplement: Zinc (aqueous or chelate) (15-30 mg/day for 8 weeks)

Note: Copper imbalance may also be a reason why zinc levels are “low.” One of the most common and important imbalances that we see in clinical practice with trace minerals is excess copper and deficient zinc. If you have this Copper-Zinc imbalance, your body could really be starving for oxygen, hence why it’s more prone to immune system imbalances causing oxidative stress. Consider a serum blood test for zinc and 24-hour urine test for copper to assess. A “Zinc Tally” taste test is also worth trying with aqueous zinc to assess).

Natural Immune Boosting Lifestyle Hacks

Eliminate Stressors.

Stress may worsen or provoke many skin conditions, especially autoimmune-related skin issues Commit to regular (daily/weekly) stress management practice such as meditation, deep breathing, yoga, prayer, time in nature, acupuncture, journaling, etc.

Get Enough Sleep.

Lack of sleep activates the stress response, in turn activating how we experience stress most. (For some of us, that is sleep).

Exercise Regularly…But Don’t Overdo It.

Both overdoing it or under-doing it can create stress for your body. Aim for a mix of cardio and resistance exercises (e.g., walking/jogging and weight lifting) three to five days per week. Regular exercise can increase glutathione levels (antioxidant boosting chemical) Exercise also releases endorphins (“feel good” chemicals that cause the “runner’s high” and also regulate the immune system).

Use Toxin Free Products.

Not all “natural” skin care options are created equal. We need to update the 1938 law that gives the FDA almost no authority to regulate cosmetics. Today, companies are allowed to put nearly any chemical into personal care products sold in the US—even known carcinogens—without any safety testing, and without disclosing all the chemicals on labels. Each day, the average American woman uses about a dozen personal care products containing more than 100 chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us. Use resources like the Environmental Working Group’s Skin Deep Database and Think Dirty phone app to choose truly green products, and when in doubt, good ol’ food-based sources (like apple cider vinegar, honey, coconut oil, olive oil, castle soap and water go a long way). 

Filter Your Shower Water.

Similar to how tap water is not so great for our gut, the same thing goes for the water in which we bathe.

Sun Exposure.

Vitamin D is a natural immune system booster. Ideally our Vitamin D levels should be between 35-60 ng/mL. Supplementation can also be helpful if you fall below that level.

Do you have any favorite immune system boosting secrets? Share them with us in comments and we will add ‘em to the list!

References

1. University of Connecticut. (2007, June 26). Echinacea Could Cut Chance Of Catching Cold By More Than Half, Study Suggests. ScienceDaily. Retrieved February 7, 2019 from www.sciencedaily.com/releases/2007/06/070626152809.htm

The post 50 Ways to Boost Your Immune System Naturally appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/boost-immune-system-naturally/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

50 Ways to Boost Your Immune System Naturally via https://drlaurynlax.weebly.com/

#Clarence B. Faber #ClarenceFaber #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

[kellyrisser]

Third and last stop of the day was at Wild Turkey. Unfortunately, we missed the last tour, but we were able to partake in a tasting. My favorite was the American Honey Sting - a good balance of sweet and hot. #wildturkeybourbon #americanhoneysting #bourbon

#wildturkeybourbon #bourbon #americanhoneysting

[renerjackson]

2 days on Turkey’s Carian Trail

Trip report by site editor Rick McCharles

day 1 – 8am Starbucks, Bodrum.

9:30am – ferry to Datça.

You pass the Greek island of Kos en route.

11am – arrive at the new ferry terminal.

Free shuttle bus to town.

I wandered Datça town for an hour enjoying the peace and quiet after busy Bodrum.

Eventually I found the official trailhead in Eski Datça. This is the start of the 240km Datça Peninsula section.

People visit to see traditional old stone houses on cobbled streets.

Follow the red & white paint.

There are some signs on the Carian Trails, but not many.

I wore long pants due to thorny, stinging vegetation on the overgrown trails. In fact I should have had even thicker pants.

Traditionally this region is famous for fish, almonds and honey.

Most of the day was on logging roads. Good footing.

Alarmingly, the only water source was swarming with wasps. I couldn’t get close.

First glimpse of the ocean.

I was very happy to see my destination — Pig’s Hollow Camp (Dumuzcukuru). Wild boars visit occasionally.

It’s something of a commune. When I was there 3 Turks were in residence. One had been coming for 6 years.

They take care of the garden. Keep the place clean. Maintain the solar power rig and water purification system.

Anyone can stay and probably eat dinner with the guys. By donation.

My pasta dinner, home grown salad and wine were excellent. I was HAPPY to donate.

The guys told me very few Carian Trail hikers pass by. It truly has not caught on yet in Turkey though the nearby Lycian Way is booming. The Carian Trail was only launched in 2013.

I saw one big black snake. They guys said they see about one snake a day at the Camp.

My last night in the tent in Turkey. A nice spot. I had the beach to myself.

I read my kindle as dusk fell.

from besthike.com https://besthike.com/2017/05/22/2-days-on-turkeys-carian-trail/

[readbookywooks]

5 R-i-i-i-p! I grit my teeth as Venia, a woman with aqua hair and gold tattoos above her eyebrows, yanks a strip of Fabric from my leg tearing out the hair beneath it. "Sorry!" she pipes in her silly Capitol accent. "You're just so hairy!" Why do these people speak in such a high pitch? Why do their jaws barely open when they talk? Why do the ends of their sentences go up as if they're asking a question? Odd vowels, clipped words, and always a hiss on the letter s. no wonder it's impossible not to mimic them. Venia makes what's supposed to be a sympathetic face. "Good news, though. This is the last one. Ready?" I get a grip on the edges of the table I'm seated on and nod. The final swathe of my leg hair is uprooted in a painful jerk. I've been in the Remake Center for more than three hours and I still haven't met my stylist. Apparently he has no interest in seeing me until Venia and the other members of my prep team have addressed some obvious problems. This has included scrubbing down my body with a gritty loam that has removed not only dirt but at least three layers of skin, turning my nails into uniform shapes, and primarily, ridding my body of hair. My legs, arms, torso, underarms, and parts of my eyebrows have been stripped of the Muff, leaving me like a plucked bird, ready for roasting. I don't like it. My skin feels sore and tingling and intensely vulnerable. But I have kept my side of the bargain with Haymitch, and no objection has crossed my lips. "You're doing very well," says some guy named Flavius. He gives his orange corkscrew locks a shake and applies a fresh coat of purple lipstick to his mouth. "If there's one thing we can't stand, it's a whiner. Grease her down!" Venia and Octavia, a plump woman whose entire body has been dyed a pale shade of pea green, rub me down with a lotion that first stings but then soothes my raw skin. Then they pull me from the table, removing the thin robe I've been allowed to wear off and on. I stand there, completely naked, as the three circle me, wielding tweezers to remove any last bits of hair. I know I should be embarrassed, but they're so unlike people that I'm no more self-conscious than if a trio of oddly colored birds were pecking around my feet. The three step back and admire their work. "Excellent! You almost look like a human being now!" says Flavius, and they all laugh. I force my lips up into a smile to show how grateful I am. "Thank you," I say sweetly. "We don't have much cause to look nice in District Twelve." This wins them over completely. "Of course, you don't, you poor darling!" says Octavia clasping her hands together in distress for me. "But don't worry," says Venia. "By the time Cinna is through with you, you're going to be absolutely gorgeous!" "We promise! You know, now that we've gotten rid of all the hair and filth, you're not horrible at all!" says Flavius encouragingly. "Let's call Cinna!" They dart out of the room. It's hard to hate my prep team. They're such total idiots. And yet, in an odd way, I know they're sincerely trying to help me. I look at the cold white walls and floor and resist the impulse to retrieve my robe. But this Cinna, my stylist, will surely make me remove it at once. Instead my hands go to my hairdo, the one area of my body my prep team had been told to leave alone. My fingers stroke the silky braids my mother so carefully arranged. My mother. I left her blue dress and shoes on the floor of my train car, never thinking about retrieving them, of trying to hold on to a piece of her, of home. Now I wish I had. The door opens and a young man who must be Cinna enters. I'm taken aback by how normal he looks. Most of the stylists they interview on television are so dyed, stenciled, and surgically altered they're grotesque. But Cinna's close-cropped hair appears to be its natural shade of brown. He's in a simple black shirt and pants. The only concession to self-alteration seems to be metallic gold eyeliner that has been applied with a light hand. It brings out the flecks of gold in his green eyes. And, despite my disgust with the Capitol and their hideous fashions, I can't help thinking how attractive it looks. "Hello, Katniss. I'm Cinna, your stylist," he says in a quiet voice somewhat lacking in the Capitol's affectations. "Hello," I venture cautiously. "Just give me a moment, all right?" he asks. He walks around my naked body, not touching me, but taking in every inch of it with his eyes. I resist the impulse to cross my arms over my chest. "Who did your hair?" "My mother," I say. "It's beautiful. Classic really. And in almost perfect balance with your profile. She has very clever fingers," he says. I had expected someone flamboyant, someone older trying desperately to look young, someone who viewed me as a piece of meat to be prepared for a platter. Cinna has met none of these expectations. "You're new, aren't you? I don't think I've seen you before," I say. Most of the stylists are familiar, constants in the ever-changing pool of tributes. Some have been around my whole life. "Yes, this is my first year in the Games," says Cinna. "So they gave you District Twelve," I say. Newcomers generally end up with us, the least desirable district. "I asked for District Twelve," he says without further explanation. "Why don't you put on your robe and we'll have a chat." Pulling on my robe, I follow him through a door into a sitting room. Two red couches face off over a low table. Three walls are blank, the fourth is entirely glass, providing a window to the city. I can see by the light that it must be around noon, although the sunny sky has turned overcast. Cinna invites me to sit on one of the couches and takes his place across from me. He presses a button on the side of the table. The top splits and from below rises a second tabletop that holds our lunch. Chicken and chunks of oranges cooked in a creamy sauce laid on a bed of pearly white grain, tiny green peas and onions, rolls shaped like flowers, and for dessert, a pudding the color of honey. I try to imagine assembling this meal myself back home. Chickens are too expensive, but I could make do with a wild turkey. I'd need to shoot a second turkey to trade for an orange. Goat's milk would have to substitute for cream. We can grow peas in the garden. I'd have to get wild onions from the woods. I don't recognize the grain, our own tessera ration cooks down to an unattractive brown mush. Fancy rolls would mean another trade with the baker, perhaps for two or three squirrels. As for the pudding, I can't even guess what's in it. Days of hunting and gathering for this one meal and even then it would be a poor substitution for the Capitol version. What must it be like, I wonder, to live in a world where food appears at the press of a button? How would I spend the hours I now commit to combing the woods for sustenance if it were so easy to come by? What do they do all day, these people in the Capitol, besides decorating their bodies and waiting around for a new shipment of tributes to roll in and die for their entertainment? I look up and find Cinna's eyes trained on mine. "How despicable we must seem to you," he says. Has he seen this in my face or somehow read my thoughts? He's right, though. The whole rotten lot of them is despicable. "No matter," says Cinna. "So, Katniss, about your costume for the opening ceremonies. My partner, Portia, is the stylist for your fellow tribute, Peeta. And our current thought is to dress you in complementary costumes," says Cinna. "As you know, it's customary to reflect the flavor of the district." For the opening ceremonies, you're supposed to wear something that suggests your district's principal industry. District 11, agriculture. District 4, fishing. District 3, factories. This means that coming from District 12, Peeta and I will be in some kind of coal miner's getup. Since the baggy miner's jumpsuits are not particularly becoming, our tributes usually end up in skimpy outfits and hats with headlamps. One year, our tributes were stark naked and covered in black powder to represent coal dust. It's always dreadful and does nothing to win favor with the crowd. I prepare myself for the worst. "So, I'll be in a coal miner outfit?" I ask, hoping it won't be indecent. "Not exactly. You see, Portia and I think that coal miner thing's very overdone. No one will remember you in that. And we both see it as our job to make the District Twelve tributes unforgettable," says Cinna. I'll be naked for sure, I think. "So rather than focus on the coal mining itself, we're going to focus on the coal," says Cinna. Naked and covered in black dust, I think. "And what do we do with coal? We burn it," says Cinna. "You're not afraid of fire, are you, Katniss?" He sees my expression and grins. A few hours later, I am dressed in what will either be the most sensational or the deadliest costume in the opening ceremonies. I'm in a simple black unitard that covers me from ankle to neck. Shiny leather boots lace up to my knees. But it's the fluttering cape made of streams of orange, yellow, and red and the matching headpiece that define this costume. Cinna plans to light them on fire just before our chariot rolls into the streets. "It's not real flame, of course, just a little synthetic fire Portia and I came up with. You'll be perfectly safe," he says. But I'm not convinced I won't be perfectly barbecued by the time we reach the city's center. My face is relatively clear of makeup, just a bit of highlighting here and there. My hair has been brushed out and then braided down my back in my usual style. "I want the audience to recognize you when you're in the arena," says Cinna dreamily. "Katniss, the girl who was on fire." It crosses my mind that Cinna's calm and normal demeanor masks a complete madman. Despite this morning's revelation about Peeta's character, I'm actually relieved when he shows up, dressed in an identical costume. He should know about fire, being a baker's son and all. His stylist, Portia, and her team accompany him in, and everyone is absolutely giddy with excitement over what a splash we'll make. Except Cinna. He just seems a bit weary as he accepts congratulations. We're whisked down to the bottom level of the Remake Center, which is essentially a gigantic stable. The opening ceremonies are about to start. Pairs of tributes are being loaded into chariots pulled by teams of four horses. Ours are coal black. The animals are so well trained, no one even needs to guide their reins. Cinna and Portia direct us into the chariot and carefully arrange our body positions, the drape of our capes, before moving off to consult with each other. "What do you think?" I whisper to Peeta. "About the fire?" "I'll rip off your cape if you'll rip off mine," he says through gritted teeth. "Deal," I say. Maybe, if we can get them off soon enough, we'll avoid the worst burns. It's bad though. They'll throw us into the arena no matter what condition we're in. "I know we promised Haymitch we'd do exactly what they said, but I don't think he considered this angle." "Where is Haymitch, anyway? Isn't he supposed to protect us from this sort of thing?" says Peeta. "With all that alcohol in him, it's probably not advisable to have him around an open flame," I say. And suddenly we're both laughing. I guess we're both so nervous about the Games and more pressingly, petrified of being turned into human torches, we're not acting sensibly. The opening music begins. It's easy to hear, blasted around the Capitol. Massive doors slide open revealing the crowd-lined streets. The ride lasts about twenty minutes and ends up at the City Circle, where they will welcome us, play the anthem, and escort us into the Training Center, which will be our home/prison until the Games begin. The tributes from District 1 ride out in a chariot pulled by snow-white horses. They look so beautiful, spray-painted silver, in tasteful tunics glittering with jewels. District 1 makes luxury items for the Capitol. You can hear the roar of the crowd. They are always favorites. District 2 gets into position to follow them. In no time at all, we are approaching the door and I can see that between the overcast sky and evening hour the light is turning gray. The tributes from District 11 are just rolling out when Cinna appears with a lighted torch. "Here we go then," he says, and before we can react he sets our capes on fire. I gasp, waiting for the heat, but there is only a faint tickling sensation. Cinna climbs up before us and ignites our headdresses. He lets out a sign of relief. "It works." Then he gently tucks a hand under my chin. "Remember, heads high. Smiles. They're going to love you!" Cinna jumps off the chariot and has one last idea. He shouts something up at us, but the music drowns him out. He shouts again and gestures. "What's he saying?" I ask Peeta. For the first time, I look at him and realize that ablaze with the fake flames, he is dazzling. And I must be, too. "I think he said for us to hold hands," says Peeta. He grabs my right hand in his left, and we look to Cinna for confirmation. He nods and gives a thumbs-up, and that's the last thing I see before we enter the city. The crowd's initial alarm at our appearance quickly changes to cheers and shouts of "District Twelve!" Every head is turned our way, pulling the focus from the three chariots ahead of us. At first, I'm frozen, but then I catch sight of us on a large television screen and am floored by how breathtaking we look. In the deepening twilight, the firelight illuminates our faces. We seem to be leaving a trail of fire off the flowing capes. Cinna was right about the minimal makeup, we both look more attractive but utterly recognizable. Remember, heads high. Smiles. They're going to love you! I hear Cinna's voice in my head. I lift my chin a bit higher, put on my most winning smile, and wave with my free hand. I'm glad now I have Peeta to clutch for balance, he is so steady, solid as a rock. As I gain confidence, I actually blow a few kisses to the crowd. The people of the Capitol are going nuts, showering us with flowers, shouting our names, our first names, which they have bothered to find on the program. The pounding music, the cheers, the admiration work their way into my blood, and I can't suppress my excitement. Cinna has given me a great advantage. No one will forget me. Not my look, not my name. Katniss. The girl who was on fire. For the first time, I feel a flicker of hope rising up in me. Surely, there must be one sponsor willing to take me on! And with a little extra help, some food, the right weapon, why should I count myself out of the Games? Someone throws me a red rose. I catch it, give it a delicate sniff, and blow a kiss back in the general direction of the giver. A hundred hands reach up to catch my kiss, as if it were a real and tangible thing. "Katniss! Katniss!" I can hear my name being called from all sides. Everyone wants my kisses. It's not until we enter the City Circle that I realize I must have completely stopped the circulation in Peeta's hand. That's how tightly I've been holding it. I look down at our linked fingers as I loosen my grasp, but he regains his grip on me. "No, don't let go of me," he says. The firelight flickers off his blue eyes. "Please. I might fall out of this thing." "Okay," I say. So I keep holding on, but I can't help feeling strange about the way Cinna has linked us together. It's not really fair to present us as a team and then lock us into the arena to kill each other. The twelve chariots fill the loop of the City Circle. On the buildings that surround the Circle, every window is packed with the most prestigious citizens of the Capitol. Our horses pull our chariot right up to President Snow's mansion, and we come to a halt. The music ends with a flourish. The president, a small, thin man with paper-white hair, gives the official welcome from a balcony above us. It is traditional to cut away to the faces of the tributes during the speech. But I can see on the screen that we are getting way more than our share of airtime. The darker it becomes, the more difficult it is to take your eyes off our flickering. When the national anthem plays, they do make an effort to do a quick cut around to each pair of tributes, but the camera holds on the District 12 chariot as it parades around the circle one final time and disappears into the Training Center. The doors have only just shut behind us when we're engulfed by the prep teams, who are nearly unintelligible as they babble out praise. As I glance around, I notice a lot of the other tributes are shooting us dirty looks, which confirms what I've suspected, we've literally outshone them all. Then Cinna and Portia are there, helping us down from the chariot, carefully removing our flaming capes and headdresses. Portia extinguishes them with some kind of spray from a canister. I realize I'm still glued to Peeta and force my stiff fingers to open. We both massage our hands. "Thanks for keeping hold of me. I was getting a little shaky there," says Peeta. "It didn't show," I tell him. "I'm sure no one noticed." "I'm sure they didn't notice anything but you. You should wear flames more often," he says. "They suit you." And then he gives me a smile that seems so genuinely sweet with just the right touch of shyness that unexpected warmth rushes through me. A warning bell goes off in my head. Don't be so stupid. Peeta is planning how to kill you, I remind myself. He is luring you in to make you easy prey. The more likable he is, the more deadly he is. But because two can play at this game, I stand on tiptoe and kiss his cheek. Right on his bruise.

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