Natural Pet Care – 7 Ways to Keep Your Pet Naturally Healthy

Photo by Anusha Barwa on Unsplash

You’ve just welcomed a new pet into your home…or you’ve had this pet for a long time.  Your pet might be furry, scaly, or feathery, and it might be large or small.  Or medium-sized. You may have paid a lot of money for your pet, or perhaps, your pet was given to you by someone else.  No matter what, you love your pet and it may be just like a family member to you.  And you want it to have the best health and the best life possible.

What are some of the most optimal foods you can feed your pet?  Are there supplements a pet should take? What kinds of things are dangerous to your cat or dog?

Healthy Pet Food

First, what you feed your pet is very important.  Organic and natural foods, foods without artificial colors and flavors, will be best.  Even though some pet owners also opt to make their own food to their pets, for others, it’s easier to buy pet food. 

Pay particular attention to whether or not your pet might be experiencing any food allergies.  We once had a dog who was allergic to corn and would get ear infections due to her allergies.  Quite a bit of pet food contains corn in it, and my parents had to give her corn-free food.  She thrived on a diet of homemade food, especially when she was experiencing problems with her ears.  When my parents got her off of dog food with corn in it, she did much, much better.

Carefully check the ingredients in your pet’s food.  Cats and dogs don’t usually even need to eat grains.  Check to see which preservatives are in your pet’s food.  Does it contain slaughterhouse byproducts like animal carcasses and animal waste?  And just like us humans, pets don’t do well with rancid oils, so find pet foods that don’t contain oils that can go rancid easily (usually these are omega 6 oils).

If you are interested in making homemade pet food, the following links for dog food and cat food should be helpful:

Homemade Dog Food Recipe

Homemade Cat Food Recipe

If you are instead looking for natural pet food for your pet, please check the following links (we have a HUGE selection of healthy, natural dog food and cat food):

For dog food, click here.

For cat food, click here.

For pet food and treats, click here.

In addition to healthy food, pets need natural shampoo products.  Instead of shampoos with harsh and toxic chemical ingredients, choose a shampoo that has natural ingredients.  Click here for natural pet shampoo.

Natural Pet Supplements

Sometimes, pets need to supplement their diets.  Here are some ideas of helpful supplements:

Probiotics can help your pet to have a healthy gut.  Just like we humans, our animals need good bacteria to be healthy.

Phytoplankton is another option and it’s a great way to get omega 3 fatty acids into your pet, as well as chlorophyll and important vitamins.

Colostrum is also helpful in helping to strengthen your pet’s immune system…especially for puppies and kittens.  Puppies and kittens also receive colostrum from their mothers when nursing as newborns.  Older dogs and cats can benefit from colostrum supplementation also.

Otte Foods also carries pet supplements.  Click here to find out what we have for natural pet supplements.

Natural Tick and Flea Treatments

Some flea and tick treatments like Pyrethrins and pyrethroids, which are applied next to your pet’s skin, can deliver toxic chemicals into their bloodstreams.  There are natural companies like these ones that can help with flea and tick infestations.  Also, cedar oil and other essential oils like lemon eucalyptus, geranium, lavender and peppermint can help keep pests away.  Make sure you dilute the essential oils and do not put them onto your pet in their full strength.

Healthy Environment for Pets

Keep Your Pet’s Environment Healthy!  Just like us, pets are affected by their environments.  Are you using all-natural cleaners and products in your home?   Are you vigilant about making sure you don’t use products that can be harmful to your pet?  

Although they’re safe for us, some natural products and essential products are a no-go for pets also. 

Click here to find out which herbs are safe for cats and which herbs are NOT safe. 

This is a list of things that are poisonous to cats (this includes chocolate, chives, and garlic).

Here is a list of indoor plants and garden plants that are dangerous to dogs.

And click here to discover some spices that are unsafe for dogs.

A quick word about cat litter:  Instead of regular cat litter, which contains silica and can increase the risk of cancer for your cat, you can buy products that use wheat-based litter, wood pellets or newspaper based litter.  Here is a wheat-based cat litter that Otte Foods carries.

In addition to feeding your pet healthy food, good supplements and keeping your pet away from things that can pose any dangers, three things that will also help your pet to live a healthier and more content life are these:

Help your pet to get exercise.  This is a BIG one.  It’s commonsense to take dogs on walks and to get them outdoors whenever possible (which is good for you too!)  You can help cats exercise by giving them toys and playing games with them.  Birds can be given toys and taken out of their cages for some exercise and freedom.  Fish usually get exercise by swimming around in their tanks, but you can provide them with toys, which will help them to be stimulated.  When buying toys and supplies for tanks, make sure what you buy is safe and appropriate for the type of fish you own. We once had a bearded dragon that we would take outside with us and we let him wander around a bit and the benefits were wonderful.  Hamsters and mice will also need plenty of ways to play and move around!

Give your pet plenty of affection and appropriate interaction.  Dogs are pack animals, but even cats need love too.! Playing with your animals provides great interaction!  Petting them is a great way to bond with them and help them to feel better connected and grounded. 

Last but not least, pet training is very important.  Setting boundaries helps to keep your pet safe and helps your pet to understand social interactions much better.  Training helps you and the pet to know each other better.  Training your pet also helps to create stronger bonds between you.

If you want to or need to find a holistic veterinarian for your pet, click here to find a holistic vet locator. You can also choose a vet based on the recommendations or suggestions from friends or family members. 

If you want to find out more about holistic vets, this is a GREAT resource: https://www.ahvma.org/what-is-holistic-veterinary-medicine/

The post Natural Pet Care – 7 Ways to Keep Your Pet Naturally Healthy appeared first on Otte Foods.

How To Limit Your Screen Time for Better Health (and 20 Things You Can Do Instead)

Photo by Constellate on Unsplash

Screen time with our electronics can be very helpful and help to make our lives more efficient due to increased information, apps, entertainment, and other things.  But too much screen time can be detrimental. 

There are several risks from increased screen time:

Limited Exercise and Outdoor Time – This is one of the main reasons my husband and I have worked hard to get our kids off of their electronics.  When they’re playing games or watching shows, they don’t get outside.  Our recent article about “The Health Benefits of Being Outside” highlights why we should be getting outdoors more.  If we’re inside too much, we miss out on the grounding, relaxing aspect of being outside.  We also miss out on valuable recreation time with family and friends.  And we miss out on exercise and natural vitamin D from the sun! 

Too Much Blue Light Exposure – Electronics emit blue light, which can disrupt our circadian rhythm.  Our circadian rhythm is very important as it helps to control our sleeping and waking.  When we disrupt the cycle, it can make it harder for us to get enough good sleep at night and make it harder to wake up for school, work or exercise in the morning.  All of this can also upset our hormonal balance and it can affect our performance in daily tasks we need and want to do.  Too much blue light exposure can also be bad for your eyes.  If you need to be on the computer for extended periods of time, you can use blue light blocker glasses (I have an engineer friend who is on her computer a lot for work and uses these religiously!)  You can also install apps onto your computer (f.lux is a great option) that turn down blue light at night.

Vision – As mentioned above, too much blue light emitted from our electronics can be problematic for our eyes.  Some experts are concerned that too much blue light can damage the retina.  This can have negative long term consequences.

Posture Problems – In many cases, being on electronics can cause us to hunch over, whether we’re on our computers or playing on our phones.  Hunching over like this constantly can also affect other body dynamics.  To mitigate this, buy a standing desk or a treadmill desk so you’re not hunched over while you have to work.  You can also purchase a laptop stand to place on your table or desk, so you don’t hunch over while you’re on your computer.  Kids can use these options too!  And of course, limiting screen time helps immensely.

Too Much Media – Many times, on social media or in the news, fear-based media prevails.  While it is important to stay informed about current events, too much news can make us feel more anxious or fearful.  Increased anxiety, fear, and anger can affect our health negatively and cause us to have a more negative outlook on life.  If you feel strongly that you need to stay updated on current events, try to find a media outlet that publishes the news you need all in one place and then move on with your day.  This will not only keep your off of your electronics more, but it will help you to get more positive, productive things done.

Screen Time Can Stimulate Dopamine – Screen time can actually be addictive and make it hard for children or adults to want to engage in real life, where things aren’t sometimes as stimulating to the brain.  The more one uses electronics, whether it’s social media or video games, the harder it can be to break free from getting away from screen time.  Stimulating dopamine TOO much with electronics can cause us to lose out on valuable relationships with our family and friends, as well. 

How To Help Your Kids Stay Off Their Electronics:

Model Good Behavior for Them – Stay off your electronics.  Although it might not seem like it, kids pay attention more to what we as adults do than to what we say or tell them to do.

Engage With Your Kids and Family Members More – Engage with your kids by offering to play a board game with them or involve your kids in making dinner.  Talk with your kids.  Joke with them.  Walk with them.  Clean with them.

Limit Your Kids’ Screen Time – Set limits and be firm with them.  Offer fun and interesting alternatives to screen time.  And not only is it important to limit kids’ screen time; it’s also important to set nighttime limits on screen time.  Make sure they get off of their electronics well before bedtime so the blue light doesn’t affect their being able to get to sleep.  As you limit your kids’ screen time, you can gradually do it or do it suddenly – whatever works best for your family and parenting style.

Offer Positive Incentives – If you are able to, find ways to offer rewards to your kids for not being on their screens as much.  It could be something simple like going out for a healthy treat if they are only on their electronics for a certain amount of time each week.  Or it could be something more elaborate.  Or you could limit screen time A LOT during the week and then give them a bit more time on the weekend if they stay off during the week. 

Limit Access to Electronics – Keep your kids’ electronics out of their bedrooms.  Not only does this help limit their access to screens after or close to bedtime, but it helps them to set the good habits of keeping electronics out of their rooms.

20 Alternatives to Screen Time:

• Play Board Games
• Go to the Library
• Attend Local Plays
• Play at the Playground
• Cook or Bake
• Go On Nature Hikes or Walks
• Garden
• Do More Arts and Crafts
• Play Card Games (I keep an UNO card deck in my purse in case my kids need it for some extra fun and entertainment)
• Build Things – My son LOVES Legos and so does my daughter!  You can also use blocks, train sets, and other things to build with.
• Play with Play Dough or Clay
• Read More Books – I did this back in the day when we didn’t have easy access to electronics and life was GREAT.
• Put Together Puzzles
• Get Involved in School or Rec Center Sports
• Take Rec Center or Community Center Classes
• Go Swimming
• Visit A Local Museum – Many libraries offer free passes to museums and some museums offer free days. 
• Visit grandparents or other friends or family
• Do Crossword Puzzles
• Write A Letter to Someone

Are there things you do to limit yours or your kids’ screen time? What do you do? What kinds of non-screen activities do you like to do?

The post How To Limit Your Screen Time for Better Health (and 20 Things You Can Do Instead) appeared first on Otte Foods.

Whole30 and Paleo Friendly Charcuterie Boards – 5 Snack Board Ideas to Inspire You

Photo by Marc Babin on Unsplash

During the Holidays, most of us know personally that things can sometimes get hectic.  It can be simple and comforting to not have to worry about making a large meal for your family and guests, but instead to have a charcuterie board (also called a snack board) for a meal or to use an appetizer.  You can use whatever ingredients you want and tailor it to your family members’ and guests’ wants and needs.  We’re giving you some charcuterie board ideas that are Whole30 and/or Paleo friendly, but you can use whatever you want on your board.

Along with the simplicity, charcuterie boards are an easy way to have an elegant meal or something elegant to snack on throughout the day.  You can serve any beverage with these also!  Juices, wine, champagne, sparkling water, and even healthy soda (for homemade so.

And if you really want to get into it, you can have a lot of fun with snack board themes.  For example, you can make an “Italian” board by including olives, tomato, mozzarella cheese, prosciutto, etc.  You can make it Indian by including naan bread, a few curries for dips, pakoras, sliced cucumbers, mango slices, etc.

Whole30 Snack Board (Charcuterie Board) Ideas

https://unboundwellness.com/paleo-charcuterie-board/

https://www.kimbroughdaniels.com/2019/01/21/whole30-paleo-snack-board/

https://www.thesimplesupper.com/paleo-charcuterie-board

https://thewoodenskillet.com/healthy-grain-free-gluten-free-charcuterie-board/

https://tasty-yummies.com/how-to-build-an-epic-grain-free-cheese-and-charcuterie-board/

Here’s how to build your charcuterie board:

First, as you plan out what you’ll have on your charcuterie board, aim for a sensory explosion with your ingredients – sweet, salty, crunchy, firm, soft, etc.

Aim for 2 or 3 different types of meats and cheeses. 

Make sure you allow meats and soft cheeses to come to room temperature before serving.

Allow 3-4 ounces each of meat and cheese for each guest.

Instead of crackers, if you are eating grain-free or gluten-free, you can use pork rinds (buy here) or Simple Mills crackers (find here).

And veggies like cucumbers make an excellent “cracker” to put dips on!

Dips could include guacamole, homemade salad dressing, tapenade, nut butter (for the fruit), salsa, tahini, and more!

And you can add nuts, fruit (add smaller fruits and cut up fruits), cut up and sliced veggies, and more to your snack board.

We hope you enjoy your holidays as you move into a New Year! And we hope that healthy living will play a large part in your upcoming year. We are here to help!

The post Whole30 and Paleo Friendly Charcuterie Boards – 5 Snack Board Ideas to Inspire You appeared first on Otte Foods.

How To Lower High Blood Pressure Naturally

Photo by Jan Antonin Kolar on Unsplash

High blood pressure, also called hypertension, is a prevalent, sometimes dangerous condition.  Because many of my family members and loved ones struggle with high blood pressure, this is an area of health that I’m particularly interested in.  If you or your loved ones have high blood pressure, read on to learn about symptoms, risk factors and some natural remedies you can try to help lower your blood pressure.

Heart.org states here that in many cases, there aren’t symptoms with high blood pressure.  And if you’re diagnosed with high blood pressure, it should be done by a professional. 

Despite high blood pressure not normally exhibiting symptoms in some people, if you’re experiencing any of the following symptoms, it could indicate a larger problem with high blood pressure and you should see your doctor immediately or seek medical help.

Symptoms of really high blood pressure:

• Irregular heartbeat
• Chest pain
• Vision problems
• Fatigue
• Confusion
• Lightheadedness or Dizziness
• Pounding in ears, neck or chest

High blood pressure can lead to long term problems like:

• Heart attack – Due to the thickening of arteries due to consistently high blood pressure (called atherosclerosis), a heart attack is much more likely.
• Stroke – Atherosclerosis can also increase the chances of a stroke for someone.
• Atherosclerosis – Thickening of artery walls that can lead to a heart attack or a stroke
• Metabolic syndrome – Metabolic syndrome is defined as someone who has high blood pressure, high triglycerides, larger waist circumference, low levels of “good cholesterol” (HDL), and is insulin resistant.
• Heart failure – Higher blood pressure forces the heart to work harder, which thickens the heart muscle and makes it harder to pump blood
• Vascular dementia – This is caused both by decreased blood to the brain due to atherosclerosis or a stroke.
• Memory problems – This problem is associated with people who have high blood pressure.

Fortunately, and in addition to high blood pressure meds that your doctor might prescribe, there are natural ways you can decrease your blood pressure.

Here are some ways you might be able to lower blood pressure with natural remedies: 

• Hibiscus Tea – This herbal tea shows promise in being able to lower blood pressure.  In one study, participants were able to significantly lower their systolic blood pressure numbers (the systolic number is the top number when you check your blood pressure).  In another study, participants lowered both their systolic and diastolic blood pressure numbers when they drank hibiscus tea.  We carry some great hibiscus tea products here.
• Fish Oil – Besides lowering inflammation and triglycerides, fish oil can also lower blood pressure.  In this study, participants were able to lower their blood pressure significantly (both systolic and diastolic) more than the participants who took a placebo.  Before taking fish oil, check with your doctor to make sure it doesn’t interact with or affect any other meds you’re on.  And be careful with taking fish oil if you have low blood pressure. Please click here for fish oil supplements.
• Garlic – In addition to its other numerous health benefits, garlic also helps the body to increase production of nitric oxide, which helps the blood vessels to dilate.  You can get a good amount of garlic in your diet by using more of it in your recipes and meals.  If you want even more garlic, try this garlic supplement that we sell at Otte Foods.
• Lose Weight – Being overweight or obese can put a lot more strain on your heart.  This can damage blood vessels and lead to serious, long-term health problems.  There are many ways to lose weight.  Although losing weight generally comes down to eating less calories than you use, this is not always the case.  If you’re having a hard time losing weight despite lowering your daily calories, talk to your doctor to see if any lab testing is needed to look at hormones or other factors.
• Exercise Regularly – Exercising can help you to manage weight and it can lower blood pressure by strengthening your heart so it can pump blood more easily.  This helps to reduce pressure on the arteries, which helps to lower blood pressure.  The best way to stick with an exercise routine is to do exercise that you love.  Walking, swimming, hiking, etc. are all healthy ways to get your body moving more!  And read our article here about the benefits of being outdoors.  Exercise is one of those benefits! 
• Manage Stress – when a stressful event happens, your body releases hormones that can cause your heart to beat faster and it causes your blood vessels to become more narrow.  Chronic stress can keep your blood vessels narrow and make it harder for the heart to work.  And it keeps your blood pressure high.  If you are experiencing chronic stress, it’s very important for you to look for ways to lower it.  Here are a few ideas:
  • Get more and higher quality sleep at night.
  • Meditate.
  • Keep a journal to record the things you’re grateful for.  Being grateful helps us to disrupt a negative cycle of stress, depression and anxiety and focus on the present time.  As your focus on more positive aspects of your life, you negate the harmful effects of stress (and their hormones).  You can make your journal as simple as you want, and there are some great gratitude journals you can purchase for a great price.
  • Listen to music that relaxes you.
• Stop Smoking – Nicotine increases your blood pressure.  It can raise your heart rate.  It also narrows blood vessels and hardens their walls.  All of this is the perfect recipe for high blood pressure.  Quitting smoking is one the best things you can do to lower blood pressure.  There are also many other health benefits to quitting smoking.  Plus you can save some money by not buying cigarettes!
• Eat Magnesium-Rich Foods – Magnesium helps reduce blood pressure by helping to keep bloods vessels from constricting, which helps to improve blood flow.  This makes it so the body doesn’t have to work so hard to pump blood through blood vessels.  Foods that are rich in magnesium are black beans, whole wheat food products, spinach, avocado, dark chocolate, nuts, seeds, salmon, mackerel, halibut, bananas, and leafy greens.
• Eat Potassium-Rich Foods – Potassium can help to reduce the effects of sodium on the body, which helps to alleviate pressure in the blood vessels.  This makes it easier for blood to pump throughout the body.  Great sources of potassium include bananas, potatoes, beans, melons, raisins, dates, prunes, broccoli, sweet potatoes, mushrooms, pumpkins, tuna, trout, halibut, nuts and whole grain foods.  For a delicious snack, try these dried fruit blends we sell.
• Eat More Dark Chocolate – as mentioned above, dark chocolate is a great source of magnesium, which helps to lower blood pressure.  Dark chocolate also specifically heart- healthy compounds, called flavonoids.  Flavonoids help to create endothelial nitric oxide, which helps blood vessels to dilate, which helps to improve blood flow.  When eating dark chocolate for its health benefits, try to aim for chocolate that is at least 70% dark.  Divine makes some delicious dark chocolate bars.  If you’re not eating as much sugar, Lily’s Sweets makes yummy sugar-free bars and chocolates.
• Get Checked for Sleep Apnea – If you have sleep apnea, you might already know that sleep apnea sufferers can have high blood pressure.  Sleep apnea happens when your breathing stops for 10 seconds or longer at night.  Each time your breathing stops and then starts up again, it’s called an “episode”.  If you have obstructive sleep apnea, you are at higher risk for high blood pressure because your soft palate relaxes too much and the soft palate and tissue surrounding it can relax so much it narrows or closes your airway while you sleep.  This decreases your ability to get enough oxygen while you sleep and is also what contributes to high blood pressure.  Without enough oxygen, your heart has to work extra hard to pump blood throughout your body.  It can put severe strain on the cardiovascular system.

We hope that as you move into the new year, you can take control of your health so that you feel better and do better. Managing high blood pressure is one thing that can help immensely.

The post How To Lower High Blood Pressure Naturally appeared first on Otte Foods.

Otte Foods Gift Guide 2019: 37 Healthy Gift Ideas

Photo by freestocks.org on Unsplash

Thanksgiving is almost here and we at Otte Foods want to show our appreciation to you. From now through Monday, December 2, 2019, we have a Promo code that will give you 15% off of anything at Otte Foods (the code is not good with any other offers). We appreciate you and your business so much. We hope you have a wonderful time with your loved ones this week and that you stay safe and warm if you need to travel.

In addition to this promo, we’ve put together a holiday gift buying guide. If you’d like to buy holiday gifts for your loved ones from the comfort of your home, this is your solution!   This gift guide has ideas for many people on your list, including your amazing pet. And feel free to pick up something for yourself, as well!

Essential Oils and Diffusers

Aura Cacia Essential Oil Diffuser

Aura Cacia – Essential Oil Discovery Kit

Aura Cacia – Aromatherapy Car Diffuser – 1 Diffuser

Everyone Essential Oil – Sleep – Case of 1 – 0.45 fl oz.

Health and Beauty

Brittanie’s Thyme – Organic Facial Scrub – Almond Oatmeal – 4 oz.

Earth Therapeutics Natural Body Brush – 1 Brush

Every Man Jack – Beard Butter Sandalwood – 1 Each – 4 OZ

Alaffia – Everyday Bubble Bath – Coconut Chamomile – 32 fl oz.

Soothing Touch Bath Salts – Lavender Calming – 32 oz

For Your Healthy Home

Evolution Salt Tealight Candle Holder – Heart – 1 Count

Mrs. Meyer’s Clean Day – Soy Candle – Geranium – Case of 6 – 7.2 oz Candles

Aloha Bay – Chakra Jar Candle – Healing – 11 oz

Himalayan Crystal Salt Lamp – 1 Lamp

Earth Therapeutics Anti-Stress Sinus Pillow Lavender Chamomile – 1 Pillow

Sproutease Prouter Jar Tops – 3 Pieces – 1 Set

Brita – Advanced Faucet Filtration System – White – 1 Count

Coffee and Tea

Organic Coffee Company OneCups – French Roast – Case of 6 – 4.65 oz.

Organic Coffee Company Ground Coffee – Breakfast Blend – Case of 6 – 12 oz.

Organic India Tea – Organic – Tulsi – Turmeric Ginger – 18 Bags – Case of 6

For Your Health

CBD Gummies – 30mg – 30 Count

CBDol Topical – CBD Salve – 500mg

CBDefine Skin Care Cream – 500mg

Quantum Research Thera Zinc Throat Spray – 2 fl oz

Youtheory Dietary Supplement Sleep Powder Advanced – 1 Each – 6 OZ

Nutrition and Food

Eating Evolved Keto Cups – Original Keto Pouch – Case of 6 – 5.25 oz.

Yogourmet Yogurt Starter with Probiotics – 5 g Each / Pack of 6

Nutiva 100% Organic Mct Oil – From Coconut – Unflavored – 16 fl oz

Theo Chocolate Salted Toffee – 55 Percent Dark Chocolate – Case of 12 – 3 oz.

Navitas Naturals Snacks – Organic – Power – Coffee Cacao – 8 oz – case of 12

Belle And Bella Yogostarter – Non-Dairy – 4 Grams

For Kids

Green Toys – Dough – 4 Pack – 1 Count

Culturelle – Kids Chewables Probiotic Natural Bursting Berry – 30 Chewable Tablets

Green Toys Jump Rope – Pink

Green Toys Seaplane – Green

Siddha Flower Essences Attention and Focus – Kids – Age Two Plus – 1 fl oz

For Your Pet

Bach Rescue Remedy Pet – 20 ml

Castor and Pollux Pristine Grain Free Dry Dog Food – Chicken & Sweet Potato – Case of 5 – 4 lb.

The post Otte Foods Gift Guide 2019: 37 Healthy Gift Ideas appeared first on Otte Foods.

The Health Benefits of Being Outside

Photo by Yoshi Takekawa on Unsplash

Although it’s not technically winter yet, in most places, it definitely feels like it!   Shorter and colder days can make it more difficult for many people to spend time outdoors.  However, it’s a good thing to spend time outside, and the Internet is full of experts who encourage people to get outside more, because of the many positive benefits that this confers. 

In this article, we will focus on three main benefits of getting out into the Great Outdoors.

Sunlight Is A GREAT Source of Vitamin D, Is Vital to Your Well-Being and Health. 

Vitamin, which is called a “vitamin”, is actually a hormone and your body can make it.  When you’re outside, cholesterol in your skin cells absorb UVB rays from the sun and synthesize it into vitamin D.  The vitamin D is stored in the body’s fat cells and when it’s needed, it’s converted to the active form of vitamin D, called calcitriol.

While supplementing with vitamin D can helpful as a preventative or a health remedy, natural vitamin D from sunlight is also important.  The body can overdose on vitamin D supplements, but it cannot overdose on the vitamin D that the body makes from the sun.  If you’re having a hard time getting outside, and need a good form of vitamin D to take, click here.

Having adequate vitamin D can help your body to maintain stronger teeth and bones.  It can also be protective against type 1 diabetes.  Vitamin D can help strengthen your immune system.  Vitamin D can help your pancreas to make insulin.  Vitamin D can protect against multiple sclerosis and high blood pressure.  And it can improve heart health.  UVB exposure can also help to regulate gut microbiome.  Finally, and importantly, there’s strong evidence that low vitamin D levels can lead to an increased risk of certain cancers – breast, prostate, esophageal, colon and ovarian. 

To help bolster your vitamin D levels, spend at least 5-10 minutes out in the sun each day, without sunscreen on.  Try to expose as much skin as possible to the sun.  If you wear sunscreen, it will block the UVB rays from getting to your skin.  Also, the sun cannot penetrate glass, so getting sunlight through windows in your home, work or vehicle isn’t an effective way to get your daily dose of vitamin D. 

Make sure you test your vitamin D levels regularly, so you can make sure you’re getting enough.

Exercising Is an Important Cornerstone of Good Health. 

When you go outside, you’re more likely to get some exercise in.  Just making the decision to get outside gets us off our computers and away from our televisions.  Because reducing screen time overall is beneficial, this is a win-win, itself.

Exercise can help to maintain a healthy weight and can help to increase weight loss by increasing your metabolic rate.  Exercise can help to improve mood and decrease anxiety, stress and depression.  Exercise can help strengthen muscles and bones.  Exercise can both help you to increase your energy levels and it can help you to get to sleep more quickly at night and sleep better.  Exercise can also help to decrease oxidative stress in the body, increasing your body’s natural production of antioxidants.  And when chronic pain sufferers exercise, they may be able to reduce their pain.

To stay consistent with an exercise routine, it’s important to get out and move in a way that’s enjoyable to you.  Walking is great, hiking is great, and running is great.  Aim to get at least 30 minutes of exercise per day, five times a week.  And if you exercise outdoors, you can reap the benefits of being outside, which includes getting a good dose of natural vitamin D. 

If it has been awhile since you’ve exercised, consult with your doctor about it first and start slowly.  And if 30 minutes a day is too much time to commit to right now, aim to get outside for a shorter amount of time.  Anytime exercising outside is better than no time.

Getting Outside More Can Help You to Improve Your Mood.

In Japan, people take part in something called “Forest Bathing”.  Forest bathing is an activity that takes place slowly and deliberately.  The goal is to have a meditative, sensory experience outdoors, in a nature setting.  It’s a way to connect with nature. 

To bathe in the forest, go to a location with trees.  A park or hiking trail is perfect.  Walk slowly, using all your senses.  What do you smell?  What do you hear?  What do the foliage and soil feel like when you touch them?  What colors and shapes do you see? 

As you take in these senses, be in the present moment.  Savor it and enjoy it.  Most importantly, don’t take any electronics into the outdoors with you.  If you’re interested in trying forest bathing, start off with 10-20 minutes per day and work your way up from there.  Doing this can help you to relax and feel more grounded.  It gets you moving and away from sitting too much, with too much time with your electronics.

When you forest bathe or are outside anywhere, always make sure you pay attention to your surroundings and stay safe.

And…if you don’t forest bathe, getting outside on a walk or a hike will still help to improve your mood.  Being outdoors can help you to be more creative.  It can help you to have better focus.  It can help you to feel more calm.  And…spending time outdoors can lower your cortisol, which helps with stress management.

To get outdoors to relax, you can walk or even sit outside.  Take outdoor breaks during the day whenever possible, to soak up all the benefits you can!

If you’re not getting enough time outside, here are some easy ways you incorporate more of it into your daily routines.

• Work outside when possible
• Park far away from the store when running errands
• Walk to run errands when possible
• Grow a garden
• Walk during your lunch break at work
• Eat outside during your lunch break
• Read outside
• Take your kids to the park
• Get outdoors with your kids whenever possible
• Eat meals outside when possible
• Take short walking breaks throughout the day when you can

We hope that you can get more time outdoors.  It will help you have to have better health is SO many different ways.  It’s a great way to get some alone time.  It’s also a great way to socialize with others.  It’s a wonderful way to spend time with family members and friends.  And it’ll set a good example for family and friends, so they can be encouraged to start good, healthy habits that will stick with them.

The post The Health Benefits of Being Outside appeared first on Otte Foods.

Natural Remedies for Arthritis and Chronic Pain – 12 Ideas You Can Try

With the weather changing so drastically and so often with the changing of the seasons, many arthritis sufferers are feeling it.  People who experience chronic pain can also be affected by seasonal temperature changes.

The two main types of arthritis are osteoarthritis and rheumatoid arthritis. While conventional treatments like NSAIDs, cortisone and prescription medications can help alleviate arthritis pain and inflammation, alternative treatments can be used to complement treatments or in some cases, replace them.  Here are 12 ideas:

1. One of the first things you can do is lose weight.  Even losing a little weight could help you to take the extra pressure off your joints.  There are many effective ways you can lose weight.  One of our favorite ways to lose excess weight AND inflammation is to do a round of Whole30, and to possibly modify that to a long-term way of eating and lifestyle.  Whole30 is specifically a way of eating that helps you to identify foods that you may be allergic to or sensitive to.  If you have food sensitivities or allergies, it can inflammation in the body.  If this is something you’re considering, we have recipes and articles that can help you out!

Here is an article about what Whole30 is and how to make it easier to complete.  Here is a link to our article with 30 Whole30 Sheet Pan Recipes. Here is a link to our article with 39 Whole30 Instant Pot recipes. Last, here is a link to 30 Thanksgiving and Fall Recipes.

2. Use Turmeric.  Turmeric is a spice that contains curcumin, which is the active compound in turmeric that gives it its vibrant yellow color.  Curcumin is a very strong antioxidant that has strong anti-inflammatory properties.  Curcumin has strong anti-inflammatory properties and in some does, can match some prescription anti-inflammation medications, but without the side effects those often bring. 

Read More: Natural Remedies for Arthritis and Chronic Pain – 12 Ideas You Can Try