Is it just me or is everyone coming down with a cold recently?

Here's a quick snapshot of today's lineup! 🗞️

• 🚰👃 From hydration to nasal irrigation: your go-to guide for sinus relief.

• 🍽️💰 Eating wisely to stay ahead of skyrocketing healthcare costs.

• Free Recipe: Your EASY Breakfast Granola Cups

Healthy News Doses

When Sinuses Strike, do This!

When sinus issues strike, leaving you feeling like you've donned a pair of underwater goggles there are a bevy of home remedies to come to your rescue.

Start with the basics: hydrate, hydrate, hydrate. Drinking plenty of fluids, embracing the mist from a humidifier, or breathing in the comfort of a hot beverage can all contribute to loosening that stubborn mucus.

If you're looking for a more direct approach, nasal irrigation might just be your savior. Using a neti pot, akin to a mini watering can for your nostrils, you can flush out irritants with a saline solution, providing a clear path for breathing.

Remember, the cleanliness of the water used is paramount to avoid introducing unwanted guests to your sinuses.

For those who find solace in tradition, a hot bowl of chicken soup could do more than warm the soul; it may actually help reduce inflammation and ease sinus congestion. And when modern life gets a bit too much, why not retreat to the simpler remedies like a warm compress, alternating with a cold one, to soothe your beleaguered sinuses?

Should your symptoms stubbornly linger beyond a ten-day sojourn, or if they escalate, a visit to the doctor becomes essential. And finally, for an aid in sinus drainage that requires no more than your pillow, sleep with your head elevated, allowing gravity to ease the sinus pressure as you rest.

Rising Healthcare Costs? Fueling Your Body Correctly Could Save You a Fortune

Dealing with the ups and downs of the US healthcare scene is becoming quite the rollercoaster, right? We’re all in the same boat, watching a whopping $4.3 trillion sail away into healthcare—averaging out to an eye-watering $12,900 for every one of us. You’d think for that price tag, we’d be in tiptop shape, but sadly, it’s not adding up to better health.

Here’s a thought: While we can't single-handedly revamp the healthcare system, or predict what the future for our own health holds – we CAN take the reins on our health to dodge those hefty bills.

How? By doubling down on healthy eating.

Imagine your kitchen as your personal pharmacy—stock it with fruits, veggies, whole grains, and lean proteins. This isn't just about saving money; it's about investing in our well-being. Every nutritious meal is a deposit into our health savings account.

Aging is inevitable, and by 2030, 20% of us will be over 65. While we can't stop time, we can age gracefully and healthfully with a diet that keeps our bodies running smoothly, potentially easing the strain on Medicare and our wallets. Yes, medical costs are skyrocketing, but many of these expenses can be traced back to lifestyle-related diseases that a solid diet can help prevent.

The clarity we crave in healthcare pricing might be a way off, but clarity in what constitutes a healthy plate is right in front of us. By focusing on fueling our bodies correctly, we might just save a fortune in the long run.

What do you think?

The True Craft of Sourdough: Taste, Tradition, and a Touch of Rebellion…

Let’s knead through the fluff of gluten-free sourdough and slice into the truth shall we?

First off, sourdough isn’t just about that tangy taste—it’s about transformation. Those wild yeasts and friendly bacteria we love so much? They're found in every loaf, flipping plain old flour, water, and salt into a gut-hugging fiesta.

How can bread have these kind of superpowers? Well, it’s all in the fermentation.

Here’s the truth – Authentic sourdough is a craft, an art, a labor of love and time. You see, naturally occurring wild yeasts and a crowd of lactic acid bacteria throw a fermentation fest, chowing down on the dough for a good 18-36 hours. That’s what gives true sourdough its superpowers. And if you spot a loaf rocking ingredients like vinegar or dough conditioners, that's the bread world’s “sourfaux”—the imposter you’ll usually find at the store.

So, are you ready to bid farewell to bland, store-bought slices? Are you ready to make artisanal gluten-free sourdough that simply comes alive with complex flavors that'll have everyone asking for your secret recipe?

Cooking Corner

Your Easy Breakfast Granola Cups

Yield: 8 standard sized muffin cups

Ingredients:

• 3 tbsps (45ml) olive oil

• 1/4 cup (85g) honey

• 4 large dates *

• 2 tbsps (30g) almond butter

• 1 2/3cups (150g) rolled oats

• 2 tbsps (18g) sesame seeds

• Pinch of cinnamon

• Pinch of sea salt

*We recommend “Medjool” dates for best results. If not possible, any available kind can be used. Simply double the amount and soak for a longer period to get them soft enough.

Method:

• Soak the dates in boiling water for 1-2 hours, or cover in water and microwave for 1-2 minutes. Pit each one and mash with a fork. Add a tablespoon of the soaking liquid and mash some more. You’re looking for a “jam-like” consistency but some lumps are ok!

• In a microwave-safe bowl or small saucepan, combine honey, date paste, almond butter and olive oil. Gently warm the mixture until it becomes homogeneous.

• In a large bowl, add oats, sesame seeds and cinnamon. Pour the liquid over it and stir everything. Add sea salt and stir once again until combined.

• Divide your “granola mix” into 8 standard-sized muffin tin cups (greased!) and apply pressure with the back of a spoon or using your hands. Press down, creating a dent in the middle, until it comes up the sides to form the little “baskets”.

• Chill the tray for 1 hour.

• Preheat the oven to 350°F and bake for 15 to 20 minutes or until golden brown. Depending on how crunchy or chewy you want them. Allow to cool completely.

• Run a knife around the edges to release the cups from the pan.

• Fill each one with yogurt, nut butters and fruits as you’d like, and enjoy!

Our tips for you:

• Fill the cups up as you’re ready to consume them so they don’t become soggy.

• The unfilled cups should last up to 5 days when stored in an airtight container at room temperature.

• Substitutions: you can substitute honey for maple syrup or any other liquid sweetener; olive oil for coconut oil; and almond butter for any other nut butter, sunflower seed butter or tahini.

Enjoy more GF recipes here!

Food for Thought

I’ve got a tiny favor to ask — and it involves you helping me to help you even better. It's survey time at The Healthy Dose, and we're all ears for what you've got to say.

Curious about certain superfoods? Wondering which health trends are just fads? Here's your chance to tell us what's on your mind and what you're itching to read more about.

Here's why you should totally give the survey a whirl:

• Speak up! This is your platform to get personal about your health journey.

• Get the good stuff. Your answers will directly inspire our upcoming newsletters!

• Join the fam. Be part of a community that's all about living the best, healthiest life.

• A little treat for you. As a big thank you, when you complete the feedback form we’ll enter you in for our BIG prize draw 😉 

So, grab a cup of tea, kick back, and take a couple of minutes to share your thoughts!

Ready? Let's do this! 🌿

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