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DIY Marbled Glassware

DIY Marbled Glassware

When graphic designer and artist Joanna Bean Martin shared with us her technique for marbling the bottoms of glassware with nail polish, we couldn’t wait to try it ourselves. Who knew it would be such an easy way to add color and pattern to your next tablescape or party? Remember, the brighter and bolder colors you use, the more the glasses will radiate and glow. Have fun!

You’ll need:

  • flat bottomed glassware
  • variety of colorful nail polish
  • clear nail polish
  • a disposable plastic container
  • nail polish remover
  • painters tape
  • toothpicks
Mask off the bottom of the glass with painters tape.
Fill a disposable, plastic container with water. Open all the nail polish bottles and start dripping polish into the water, one color at a time.
Layer the colors one on top of the other. Take a toothpick and pull out the polish to create a swirly pattern, starting from the center. Work quickly as the polish will start to harden and clump up over time.
Submerge the bottom of the glass into the polish. Allow the polish to collect around the sides of the glass and pull out carefully. Little air bubbles may form but that is to be expected! Before marbling the next glass, take a clean toothpick and sweep up any excess polish from the water.

Asian Chicken Soup

Asian Chicken Soup with Napa Cabbage and Bok Choy

Asian Chicken Soup with Napa Cabbage and Bok Choy


  • 1 T sesame oil
  • 3 cloves garlic, minced
  • 1½ T ginger, peeled and minced
  • 1 lb boneless, skinless chicken, diced into 1 inch cubes
  • 5 cups chicken stock
  • 1½ T fish sauce**
  • 2 T gluten-free soy sauce
  • 1 carrot, cut into ribbons using vegetable peeler
  • ½ head of napa cabbage,chopped
  • 2 stalks of bok choy,thinly sliced
  • 1 T lime juice
  • salt, pepper to taste


In a large saucepan, heat the oil over medium-high heat. Add the garlic and ginger, sauté until fragrant, about 30 seconds. Add the chicken and cook until golden brown on all sides, 5–7 minutes. Add the stock, fish sauce, and soy sauce, bring to a boil. Add the carrots, napa cabbage, and bok choy. Cook until bok choy is tender, 2–3 minutes. Remove from heat and stir in the lime juice. Season with salt and pepper and serve

30 Plus Things to Do with Eggshells

30+ Things to Do with Eggshells

To the majority of people, eggshells are simply trash.
But to homesteader or natural living enthusiast, eggshells are a surprisingly useful resource.
I personally get a big kick out of finding uses for things people normally throw away. So, I’ve put together a list of 9 Things You Can Do with Eggshells around your own homestead.
(Holy Moly! My list started out with a measly 9 ideas, but after all of my thrify readers left their ideas in the comment section, it has grown to 30+! I’ve edited the list with these new additions- keep them coming folks!)
**It is very important to only use eggshells from healthy, natural chickens if you or your animals are going to ingest the shells. Eggs from factory farms are not only less nutritious, but can also carry harmful pathogens. I personally have no problem eating raw eggs from my own free-range hens, but I wouldn’t do so with eggs from the store.**
1. Feed them to your chickens.
Boost your flock’s calcium intake by crushing the shells and feeding them back to your hens. My girls much prefer crushed egg shells over the oyster shell supplement from the feed store. I wrote a post a while back that has all the details of collecting, crushing, and feeding the shells.
2. Use the shell’s membrane as an all-natural bandage.
I just discovered this idea, so I have yet to try it, but what a cool concept! The membrane of the shell is reported to help promote healing in cuts and scratches. This post should be able to answer most of your questions about using membranes as a first-aid tool.
3. Boil the shells in your coffee.
My first thought when I read this idea was ”Why on earth would you do that?” But apparently, people have been boiling eggshells in their coffe for centuries to help clarify the grounds and reduce bitterness. I have yet to give this a try myself, but it might be worth a try. Here is a Boiled Eggshell Coffee tutorial.
4. Sprinkle the shells around your garden to deter pests.
Soft-bodied critters like slugs or snails don’t like crawling over sharp pieces of shell.
5. Give your tomatoes a calcium boost.
Blossom-end rot is a common tomato problem, but I recently learned that it is actually caused by a calcium deficiency in the plant. Experienced gardeners often place eggshells in the bottom of the hole when transplanting their tomato plants to help combat this problem. I’m definitely trying this next year!
6. Eat them.
Yeah, I know. First I told you to eat your weeds, and now I’m saying to eat eggshells… Hey, I never claimed to be normal. ;)
But yes, many folks actually do eat eggshells for their awesome amounts of calcium.  I’ve never actually tried it, but I know that several of my readers have. This post will give you all the info you need to make your own calcium-rich eggshell powder.
7. Use them to start seedlings.
If homemade paper pots aren’t your style, give some of your smaller seedlings a start in rinsed-out shells. This post from Apartment Therapy will give you all the info and photos you need to get you started.
8. Toss them in the compost pile.
Add calcium to your compost by adding shells to your pile or tumbler.
9. Sow directly into the soil.
If none of the previous idea sound appealing and you don’t have a compost pile, then you can simply turn crushed shells directly into your garden patch. It’s still better than sending them to the garbage.

All of the following ideas were submitted by readers of The Prairie Homestead:

10. Potting Soil Addition: Used coffee grounds and egg shells are wonderful in potted plants. I use a 1:4 ratio. (From Tala)
11. Blade Sharpening: Keep them in the freezer and use to clean and sharpen blender blades by adding water. Then pour the mixture into your compost bin. (From Greenie and Ceridwyn)
12. Canine Remedy: I save mine and let them dry out, when I have a good size amount I crush them, then use a coffee grinder and make them into a powder. If one of my dogs get diarrhea, I just sprinkle a couple teaspoons of the powder on their food for a day and the diarrhea goes away. (From Terri)
13. Calcium Pills: I save my eggshells in a large bowl, then I steam them to sanitize them and let them dry. Then I grind them down (I use a vitamix but I think any blender would do if you crush them a little first, or just do it in a coffee grinder) into a fine powder and spoon them into 00 gelatin capsules for homemade calcium pills. (From Mari)
14. Mineral supplement: I sometimes soak egg shells in lemon water for a few weeks in the fridge. Then I add a tiny bit to my shakes to get extra minerals. (From Jill)
15. Tooth Remineralizing: Natural has an article about using comfrey root & fresh egg shell (organic & pasture raised) for re-mineralizing your teeth.  Not sure about this particular method, but it would make sense due to the healing properties of the comfrey AND the minerals in the egg shell.  (From Jennifer)
16. Sidewalk chalk: 5-8 egg shells (finely ground), 1 tsp hot water, 1 tsp flour, food coloring optional…mix and pack into toilet tissue rolls and let dry. (From Linda) 
17. First Aid Treatment: Fresh egg membranes applied, then allowed to dry, will “draw” minor infections: splinter, pimple, boil, etc. (From Anne)
18. Making Water Kefir: You can also use egg shell to nourish your water kefir grains.  You just add 1/4 of a clean egg shell to your water kefir while it’s brewing.  We’ve done this instead of buying mineral drops and it seems to work great. (From Jenna, Sherry, and Tiffani)
19. Christmas Ornaments: When I found a large cache of slightly-flawed plastic suncatcher ornaments to paint cheap at the local flea market a few years ago, I snatched a big bunch of them up.  I mixed regular acrylic colors with Elmer’s glue and various “texturizing” elements to pack those suncatchers with.  I tried everything from small seeds and spices, to sifted sand, and my favorite turned out to be crushed egg shells.  They were no longer transparent, but the flaws were covered, and they make very nice Christmas tree ornaments, wall hangings, mobiles, etc.  (From Sweetp)
20. Make Calcium Citrate: Make your own calcium citrate using only fresh farm raised, preferably organic, egg shells.  Rinse residual egg out of the shells and air dry. Crush the shell and add 1t. lemon juice per egg shell and cover.  The lemon juice will dissolve the shell and there you have it… calcium citrate. (From Mary Anne)
21. Calcium-Rich Vinegar: I was taught by my herbalist teacher to make a calcium rich vinegar by adding calcium rich herbs (nettles, dock, etc) and one clean high quality eggshell to apple cider vinegar.  It needs to infuse for at least six weeks, then be decanted.  But the calcium from the shell and the plants goes into the vinegar and can be used as regular vinegar would be in salad dressing, over cooked greens, etc.  (From Sara)
22. Pan Scrubber: Crushed egg shells work great to scrub pans that have food stuck in them. Yes they will break up, but they still do the job! (From Rose)
23. Ice Cream Addition (?): I was told companies put egg shell powder in cheap ice cream to add extra calcium.  I imagine you could do this when making homemade ice cream as well. (From Brenda)
24. Comestic Booster: Make it into a powder and add a little bit to your nail polish to strengthen nails. Take that same powder and put it into ice cube trays with water and rub it on your face– it helps reduce the look of wrinkles. Put the powder in your lotion– it softens your hands. (From Amy)
25. Add to Broth/Stocks: For extra calcium and minerals. (From Becky and Tiffani)
26. Arts and Crafts: Use to make mosaics or mixed-media art projects. (From Carol and Janet)
27. House Plant Booster: My Grandmother kept eggshells covered with water in a mason jar which she used to water her African violets. She had the most magnificent plants imaginable! (From Cynthia)
28. Wild Bird Treat: You can also feed them to the birds. They’re high in calcium and are great for birds in the spring when they are laying eggs– just make sure to sterilize them. Bake them in the oven for 20 minutes at 250 F and crush them. (From Susanne)
29. Laundry Whitener: To help your whites not to turn greyish, put a handful of clean and broken down eggshells and 2 slices of lemon in a little cheesecloth bag with your clothes in the washer. It will prevent the soap deposit that turns the white clothes grey. (From Emilie)
30. Garbage Disposal Cleaner: Toss a few shells down your disposal to help freshen things up. (From Carol)
What do you do with eggshells? Share in the comments and I’ll add your ideas to this post!
This post was shared at: Monday Mania, Frugally Sustainable, Simple Lives Thursday, Fresh Bites Friday, Farm Gal Frida

Carrot Turmeric Juice

Carrot Turmeric Juice

9 carrots
1 orange, rind removed
1 apple, quartered
1 slice pineapple, skin removed
1/2 of a lemon
1 inch turmeric root

Long known for its anti-inflammatory properties, research has revealed turmeric is a natural wonder, beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease. Read more here:
Juice of the Day: Carrot Tumeric  9 carrots 1 orange, rind removed 1 apple, quartered 1 slice pineapple, skin removed 1/2 of a lemon 1 inch turmeric root  Long known for its anti-inflammatory properties, research has revealed turmeric is a natural wonder, beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease. Read more here:

Spring Fever Workout-12 Minute Athlete

Spring Fever Workout

    Workout equipment:

    Workout type: 16 minute

    Timer setting: 24 x :10 x :30

    1. Tuck jumps
    2. Chin ups
    3. High knees w/ jump rope
    4. Walking lunges
    5. Mountain climbers
    6. Knees to elbows

    DIY Lavender Oil

    How to Make Lavender Oil at Home

    Did you know that lavender oil was used to dress wounds during the first world war, because they were low on antiseptics? Lavender oil is not just for aromatherapy but for many healing purposes too. So, why not make your own lavender oil and enjoy its benefits.
    Lavender oil is one of the most commonly used multipurpose oils, and one of my most favorite essential oils. Lavender oil can be added to the bathtub, some drops can be added to a pillow, or it can be used for massage. It has relaxing properties, and it can also be mixed with a carrier oil and used over burns and cuts, as it has an antibacterial action. Not only does it heal the skin, but it also helps in scar-free healing! Lavender also helps in sinus problems, and this oil can be inhaled deeply to reduce congestion. Lavender oil costs around USD 10, for a bottle of 30 ml. But, why spend so much money when you can make lavender oil at home.

    How to Make Homemade Lavender Oil?

    Companies use the steam distillation process to make lavender essential oil. This process is a type of distillation process used for natural aromatic materials, wherein steam or water is added to the aromatic compounds, so that their boiling points is depressed and they are allowed to evaporate at lower temperatures, because such compounds tend to decompose at high temperatures.

    But, it is not possible to make lavender essential oil at home. However, the process of making infused lavender oil is fairly easy and can be done at home. In this process you just have to let the lavender herb soak in a carrier oil and then strain it. Here are the things you require and the stepwise instructions you should follow.

    Things you will need:

    One big bottle of carrier oil
    Bunch of lavender flowers
    A small glass jar
    Rubber band
    Plastic cling film

    Step #1: The process of making lavender oil from dried lavender plant is also possible, in case you don't have fresh lavender flowers. Take the twigs of lavender and run your fingers along the stem, to take out the flowers. Collect enough lavender flowers in this way, and then fill them up in the jar.

    Step #2: Now take a carrier oil in a saucepan. The quantity of the oil should be enough to fill the glass jar. Slightly warm this oil, and then pour it slowly in the jar, till it has nicely covered the jar. There are many choice of carrier oils. The most suitable is olive oil, as it can be used for skin care and massages too. My favorite choice is jojoba oil, as it a non-greasy oil which gets soaked by the skin easily. But jojoba oil is not a preferred massage oil, as it doesn't have the slippery effect. Another good choice for carrier oil is almond oil, as it is good for skin care and has a high amount of vitamin E in it.

    Step #3: Take a piece of cling film, and wrap it around the opening of the jar. Secure the plastic cling film using a rubber band.

    Step #4: Let this essential oil mixture steep for a month. Keep shaking the bottle lightly everyday, to let all the ingredients mix well. Store the bottle in a cool and dark place.

    Step #5: After a month's period, take out the jar and strain the mixture and use a spoon to press the lavender flowers, to completely separate the precious oil from the flowers.

    Step #6: Pour this oil in an amber colored glass bottle, and close it using a cap. There, you have it; your own homemade lavender oil.

    So, what are you waiting for? Grab all the things you need, and use the above steps on making lavender oil, and enjoy all the benefits and uses of this aromatic oil!
    Read more at Buzzle:

    Roast Acorn Squash w/ Pico De Gallo

    Roast Acorn Squash Bowl with Pico De Gallo

    pico squash
    Serves 2.

    You will need:

    • 1 acorn squash, halved and de-seeded
    • 1 cup tomatoes, diced
    • 1 cup white onion, diced
    • 1/2 lemon/lime juice
    • 1 cup chopped cilantro
    • 1 t chilli powder, cayenne pepper, or diced chillies
    • 1/2 t sea/rock salt
    • 1/2 garlic powder
    • optional add cooked mexican chorizo 

     Step one:

    Halved, de-seeded squash – place a teaspoon of butter in the middle so it doesn’t dry out. Skin side down, so it’s sitting like a bowl.
    In the oven at 300 for 45 mins to an hour, until fork tender.

     Step two:

    Combine the diced tomatoes, onions, cilantro, juice, pepper, salt and garlic. Let it sit, covered, while the squash roasts.
    Serve with the pico in your new acorn bowls :) and cooked chorizo and a little mexican goats cheese.

    Immune Booster Smoothie

    • 1 frozen banana (pre-sliced)
    • 1 knuckle ginger root, about 1/2"
    • 1/8 teaspoon cinnamon
    • 1/2 avocado, peeled
    • 1 cup red kale (organic if possible)
    • 1 cup baby spinach (organic if possible)
    • 1 cup frozen red grapes (organic if possible)
    • 1/4 cup coconut meat (from fresh coconut)
    • 1/4 cup pomegranate seeds (if pomegranates aren't available, they can be found closer to the holidays)
    • 1 1/2 cups chilled green tea, unsweetened (home brewed is best)
    Add all the ingredients to a blender in the order listed above. Blend until smooth. Add ice for a thicker smoothie.
    Note: Feel free to switch out the grapes with any of these equally as healthy superfoods: blueberries, blackberries, raspberries, strawberries, or dark cherries.

    Grapefruit Delight Juice

    Bacon & Egg Salad

    Wilted Lettuce Salad with Bacon

    Here’s another quick, super simple, and fresh side dish for you: Wilted Lettuce Salad. Bacon is the magic ingredient in this salad. This is a quick and fresh salad that uses warm bacon fat to make a delicious dressing. By pouring it over while still hot, the salad greens wilt, creating an amazing texture and flavor.
    If you want to download this to your computer, here’s a PDF of it: Wilted Lettuce Salad (PDF).


    ¼ lb baby greens
    1 strip bacon, chopped
    1 hard-boiled egg, chopped
    2 green onions, chopped
    ½ tsp honey
    ½ tsp garlic powder
    ½ tsp pepper
    ½ tbsp red wine vinegar


    1. Cook bacon to desired doneness.
    2. Top greens with warm bacon, hard-boiled egg, and onions.
    3. In a small bowl, stir together bacon fat with honey, garlic, pepper, and vinegar. Pour over greens.

    Beach Babe Booty Workout

    Blackened Chicken by Against All Grain

    Benefits of Melatonin


    New Research Shows Impressive Health Benefits By Debra Fulghum Bruce, PhD
    New research indicates that melatonin does much more than help some people sleep better. Exciting studies show that melatonin’s multifaceted effects may improve treatment outcomes in cancer patients and extend their lives. Additional applications of melatonin include guarding the nervous system against degenerative diseases—such as Alzheimer’s disease and stroke—and preventing debilitating migraines.
    Melatonin is secreted from the pineal gland deep inside the brain. For more than a quarter-century, scientists have been intrigued by melatonin’s ability to coordinate the body’s physiological rhythms that help set the brain’s biological clock.
    The principal factor affecting melatonin is light, which inhibits the secretion of this hormone. Darkness has the opposite effect from light, resulting in signaling to the pineal gland to increase melatonin secretion. The normal cycles of melatonin production are altered due to factors including aging, medications, and light exposure at night. While the long-term health effects of disrupted melatonin secretion are not yet fully known, some scientists have suggested that years of working nights could lead to adverse effects—even cancer.
    Fortunately, melatonin supplements can safely and effectively restore balance to the body’s circadian rhythm of this important hormone—helping achieve a restful night’s sleep and keeping your biological clock ticking throughout a long, healthy life span.

    Neuroprotective Benefits

    Melatonin is a powerful and versatile antioxidant produced within the body. Melatonin protects both lipids and proteins against damage, and can scavenge some of the most dangerous free radicals in the body—including hydroxyl radicals and hydrogen peroxide. Unlike other antioxidants, melatonin easily diffuses into all cells, and even crosses the blood-brain barrier to protect the delicate brain.1
    Unfortunately, levels of naturally produced melatonin decline with advancing age, leaving older adults with limited antioxidant protection against conditions associated with oxidative stress, particularly neurodegenerative diseases.1 Supplementing with melatonin may thus help older adults enhance their antioxidant protection against some of the most ravaging diseases of aging, such as Alzheimer’s disease, Parkinson’s disease, and stroke.
    Melatonin levels are particularly low in patients with Alzheimer’s disease. Nearly half of affected individuals suffer from sleep disturbances and “sundowning”—increased confusion, agitation, and other symptoms in the afternoon and evening.2 Not surprisingly, melatonin supplementation benefits patients with Alzheimer’s disease by improving sleep and reducing late-day aggravation of symptoms. Melatonin has also been found to decrease cognitive deterioration in individuals with Alzheimer’s disease, possibly by protecting brain cells from the toxic protein, beta-amyloid.2
    Melatonin may likewise play an important role in assisting patients suffering from Parkinson’s disease. Parkinson’s disease is associated with disrupted melatonin secretion in the brain, and supplemental melatonin may help improve sleep efficiency in affected adults.3
    The brain can suffer dramatic, irreparable damage when an individual suffers a stroke. Utilizing animal models of stroke, scientists have found that melatonin may offer important protection against stroke-related damage and deterioration. When administered at the time of stroke, melatonin limited the area of brain tissue damage, decreased brain cell death, lessened behavioral deficits, and reduced the rate of stroke-related death. These investigators believe that melatonin’s protective actions stem from its free-radical-scavenging and antioxidant activities, and suggest that melatonin may hold promise in improving stroke outcomes in humans.4
    Melatonin may help manage one of the leading risk factors for stroke—elevated blood pressure. While an earlier study reported that hypertensive men taking melatonin experienced reduced nighttime blood pressure, a newer study confirms the same benefit for women.5 In a randomized, double-blind study, 18 women
    (aged 47 to 63) with either normal blood pressure or treated high blood pressure received a three-week course of slow-release melatonin (3 mg) or placebo, one hour before bedtime. Researchers recorded blood pressure readings for 41 hours at the end of the trial. While the daytime blood pressure readings remained unchanged com-pared to placebo, the melatonin treatment significantly decreased nighttime blood pressure, without modifying heart rate.6

    Fighting Cancer

    One of melatonin’s most important applications is in fighting a wide array of cancers, including breast and liver cancers, non-small-cell lung cancer, and brain metastases from solid tumors.7
    When women with metastatic breast cancer who had failed to respond to tamoxifen received melatonin supplements (20 mg every evening), they demonstrated an improved response to the chemotherapy drug. More than one quarter of the subjects—whose disease otherwise was expected to progress rapidly—began responding to the chemotherapy treatment. Most of the women also experienced anxiety relief from the melatonin supplementation.8 Laboratory studies suggest that melatonin may help fight hormone-responsive breast cancers by inhibiting the aromatase enzyme, which is responsible for the local synthesis of estrogens.9,10
    Emerging research suggests that melatonin may help fight one of the most common malignancies in aging men—prostate cancer. In the laboratory, scientists treated androgen-sensitive and androgen-insensitive prostate cancer cells with pharmacological concentrations of melatonin. Treatment with melatonin dramatically reduced the number of prostate cancer cells, while the remaining cells displayed signs of slowed replication and increased differentiation—characteristics of healthy, non-cancerous cells. Melatonin may thus hold promise against prostate cancers, whether they are hormone-sensitive or hormone-insensitive.11
    Scientists conducted a meta-analysis of 10 randomized, controlled trials examining melatonin’s effects (alone or as an adjuvant treatment) on patients with various types of cancer. Supplementation with melatonin reduced the relative risk of death at one year by an impressive 34%—regardless of the type of cancer or the melatonin dosage. Importantly, no adverse effects were reported.12
    In addition to its benefits for cancer survival, melatonin may also help counteract the toxicity of chemotherapy treatment. Two-hundred-fifty individuals undergoing chemotherapy for advanced cancers of the lung, breast, gastrointestinal tract, or head and neck received chemotherapy, either alone or in combination with melatonin (20 mg/day). After one year, the melatonin-supplemented individuals demonstrated a higher rate of survival, and were significantly protected against many of the side effects associated with chemotherapy, including decreased platelet count, neurotoxicity, heart damage, mouth sores, and fatigue.13

    Migraine Prevention

    A promising study suggests that migraine sufferers may be able to reduce the frequency and severity of their headaches by using melatonin. Researchers gave 34 migraine sufferers (29 women and 5 men) a 3-mg dose of melatonin, 30 minutes before bedtime, for three months. Of the 32 patients who finished the study, more than two thirds experienced at least a 50% reduction in number of headaches per month. Additionally, the intensity and duration of headaches decreased. The scientists believe that melatonin’s anti-inflammatory effect and free-radical-scavenging effects contribute to its headache-relieving benefits.14

    Promoting Healthy Sleep

    Obtaining sufficient amounts of quality sleep is an absolute necessity for good health, yet many of us experience sleep difficulties on occasion. Insomnia occurs due to a variety of factors—ranging from long hours of work or travel to sleep-disruptive conditions, such as urinary frequency and stressful events. Elderly adults may be particularly susceptible to difficulty sleeping and nighttime awakenings, due to the decline in melatonin levels associated with aging.15 Melatonin can help promote healthy sleep patterns in some people, regardless of the cause of insomnia.
    A large analysis revealed several of melatonin’s sleep-enhancing benefits. Reviewing 15 studies of sleep in healthy adults, scientists noted that melatonin administration significantly reduced sleep latency (the amount of time needed to fall asleep), while boosting sleep efficiency (the percentage of time in bed spent asleep) and increasing total sleep duration.16
    Men with benign prostatic enlargement often experience poor sleep due to nighttime urinary frequency. Scientists from the United Kingdom found that melatonin may offer an effective solution. When 20 older men were treated with 2 mg of melatonin each day for one month, they experienced a significant decrease in nighttime urination, and reported that their condition was less bothersome than before treatment.15
    Individuals who work the night shift are often chronically tired due to difficulty falling asleep during the daytime. Supplementing with melatonin has helped improve the length and quality of daytime sleep in these individuals. These findings demonstrate an important characteristic of melatonin: the hormone exerts its hypnotic (sleep-inducing) and sedative (anxiety-relieving) effects, regardless of dosage time.7
    Traveling to different time zones often leads to the fatigue and insomnia known as jet lag. Supplementing with melatonin can help prevent or reduce jet lag, particularly when traveling across several time zones. Melatonin works by helping re-synchronize the body’s circadian rhythms, helping the traveler adapt to the local time.7

    Dosage and Interactions

    Melatonin is used in doses ranging from 0.3-5.0 mg to promote sleep, with doses of 1-3 mg most common.17 Studies examining melatonin’s effects on cancer have utilized doses of 3-50 mg/day.7
    Melatonin has a sedating effect, which may be magnified by the use of benzodiazepines or other sedating drugs such as antihistamines or antidepressants. Similarly, the use of melatonin with valerian, 5-hydroxytryptophan, or alcohol may increase sedation.17
    The bioavailability of oral melatonin is increased by co-administration of the antidepressant drug fluvoxamine (Luvox®).17 Beta blockers, as well as aspirin and other non-steroidal anti-inflammatory drugs, may decrease melatonin production in the body.17


    A factor in restorative sleep, melatonin’s benefits extend to neuroprotection and fighting cancer. Its powerful antioxidant effect offers important enhancements to the brain and nervous system, helping protect against age-related damage. Most exciting are melatonin’s benefits for cancer patients—relieving anxiety and improving survival from an array of cancers. Finally, migraine sufferers using melatonin may enjoy a vast decline in the frequency and severity of their headaches—leading to a tremendously improved quality of life.
    1. Suzen S. Recent developments of melatonin related antioxidant compounds. Comb Chem High Throughput Screen. 2006 Jul;9(6):409-19.
    2. Cardinali DP, Furio AM, Reyes MP. Clinical perspectives for the use of melatonin as a chronobiotic and cytoprotective agent. Ann NY Acad Sci. 2005 Dec;1057:327-36.
    3. Srinivasan V, Pandi-Perumal S, Cardinali D, Poeggeler B, Hardeland R. Melatonin in Alzheimer’s disease and other neurodegenerative disorders. Behav Brain Funct. 2006;2(1):15.
    4. Reiter RJ, Tan DX, Leon J, Kilic U, Kilic E. When melatonin gets on your nerves: its beneficial actions in experimental models of stroke. Exp Biol Med (Maywood.). 2005 Feb;230(2):104-17.
    5. Scheer FA, Van Montfrans GA, van Someren EJ, Mairuhu G, Buijs RM. Daily nighttime melatonin reduces blood pressure in male patients with essential hypertension. Hypertension. 2004 Feb;43(2):192-7.
    6. Cagnacci A, Cannoletta M, Renzi A, et al. Prolonged melatonin administration decreases nocturnal blood pressure in women. Am J Hypertens. 2005 Dec;18(12 Pt 1):1614-8.
    7. [No authors listed] Melatonin. Monograph. Altern Med Rev. 2005 Dec;10(4):326-36.
    8. Lissoni P, Barni S, Meregalli S, et al. Modulation of cancer endocrine therapy by melatonin: a phase II study of tamoxifen plus melatonin in metastatic breast cancer patients progressing under tamoxifen alone. Br J Cancer.1995 Apr;71(4):854-6.
    9. Cos S, Gonzalez A, Martinez-Campa C, et al. Estrogen-signaling pathway: a link between breast cancer and melatonin oncostatic actions. Cancer Detect Prev. 2006;30(2):118-28.
    10. Sanchez-Barcelo EJ, Cos S, Mediavilla D, et al. Melatonin-estrogen interactions in breast cancer. J Pineal Res. 2005 May;38(4):217-22.
    11. Sainz RM, Mayo JC, Tan DX, Leon J, Manchester L, Reiter RJ. Melatonin reduces prostate cancer cell growth leading to neuroendocrine differentiation via a receptor and PKA independent mechanism. Prostate. 2005 Apr 1;63(1):29-43.
    12. Mills E, Wu P, Seely D, Guyatt G. Melatonin in the treatment of cancer: a systematic review of randomized controlled trials and meta-analysis. J Pineal Res. 2005 Nov;39(4):360-6.
    13. Lissoni P, Barni S, Mandala M, et al. Decreased toxicity and increased efficacy of cancer chemotherapy using the pineal hormone melatonin in metastatic solid tumour patients with poor clinical status. Eur J Cancer. 1999 Nov;35(12):1688-92.
    14. Peres MF, Zukerman E, da Cunha TF, Moreira FR, Cipolla-Neto J. Melatonin, 3 mg, is effective for migraine prevention. Neurology. 2004 Aug 24;63(4):757.
    15. Drake MJ, Mills IW, Noble JG. Melatonin pharmacotherapy for nocturia in men with benign prostatic enlargement. J Urol. 2004 Mar;171(3):1199-202.
    16. Brzezinski A, Vangel MG, Wurtman RJ, et al. Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev. 2005 Feb;9(1):41-50.
    17. Available at: Accessed March 16, 20

    Baked Zucchini Chips

    Baked Organic Zucchini Chips

    Baked Organic Zucchini Chips

    Prep time
    Cook time
    Serves: 2
    • 4 medium organic zucchini
    • salt
    • pepper
    • paprika
    • cooking spray
    • 1t apple cider vinegar..tossing mine with it gives it some tang!
    1. Preheat oven to 230 degrees F.
    2. Wash, dry and thinly slice zucchini with a mandoline slicer or knife ⅛ inch thick.
    3. Spread zucchini slices out onto a parchment paper-lined baking sheet.
    4. Spray quickly with cooking spray, and sprinkle desired seasonings on top (be careful not to use too much as stated above in the “tips”).
    5. Bake for about 1 and ½ hours, making sure to check on them every 10 minutes after about an hour.
    6. Eat immediately after removing from oven for maximum crunchiness, they tend to get softer as they cool (can reheat).
    Makes one small bowl of zucchini chips

    Carpe Diem HIIT Workout-12 Minute Athlete

    Carpe Diem HIIT Workout

      Workout equipment:

      Workout type: 12 minute

      Timer setting: 18 x :10 x :30

      1. Squat jumps
      2. Dive bomber push ups
      3. High knees w/ jump rope
      4. Handstand push ups
      5. Burpees
      6. Plank pike jumps

      RAW Chocolate Coconut Bars

      Here’s a nice raw vegan bounty recipe from  Tina Redder ~Tina’s Raw Alkaline Diet~
      Coconut Filling:
      • 1/4 cup ground almonds
      • 1/3 cup extra virgin coconut oil, melted
      • 2/3 cup dried shredded coconut
      • 2 Tbsp Agave, to taste
      • some Tbsp water until a proper consistency occurs, must be shapeable
      Chocolate is made from:
      • 1/2 cup extra virgin coconut oil
      • 1/4 cup cocoa powder
      • pinch of salt
      2 Tbsp maple syrup, or agave, and may also few drops of stevia
      (You can use an other sweetner for agave)

      Mix filling and press it down in a lined parchment square pan. Than take the Chocolate and drizzle over the filling..Refrigerate..To cut use a hot knife..Keep bars in the fridge.
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