Back to Back Issues Page
Your February Issue of Natural Alternatives Newsletter
January 31, 2024

Natural Alternatives for Your Total Health

February 2024

Hello, and welcome to this edition edition of my Natural Alternatives Newsletter!

I hope you will enjoy reading this issue.

If you like this e-zine, please do a friend and me a favor and pay it forward!

If a friend did forward this to you and if you like what you read, please subscribe by visiting my web site.

Worm Welcome to the New Subscribers! Thank You for Joining.

If you wish to change your email or to unsubscribe, please scroll down, the link is at the bottom of this email.


“The natural healing force within each one of us is the greatest force in getting well.” ~Hippocrates







By Sayer Ji
This article is copyrighted by GreenMedInfo LLC

The ritualistic use of plant smoke stretches back to prehistoric times and is still used, the world over, as a way of 'cleansing' the spirit. Now modern scientific research reveals that the practice may actually have life-saving implications by purifying the air of harmful bacteria. 

The burning of herbs and plant resins for medicinal and spiritual purposes – so-called 'smudging' – is an ancient practice among indigenous people around the world; one increasingly adopted by Westerners. Smudging is a technology believed to unlock the 'spirits' of various plant allies to restore balance and ease to the individual or group.  Some liken it to taking a 'spiritual shower,' enabling you to wash away emotional and spiritual negativity that accumulates in your body and the spaces you live.

That said, skeptics believe attributing health benefits to the burning of sage and incense reflects 'magical thinking.' The practice has even been accused of being a New Age form of cultural imperialism where 'plastic' or 'white' shamans mimic and co-opt the traditions of indigenous people their predecessors essentially conquered.

Given the polarized view on this increasingly common practice, as well as the well known role that the burning of incense plays in even Western religious traditions, such as Catholicism, we decided to explore the published literature on the topic of smudging's scientifically validated medical benefits, to see what we could find.

First, we uncovered a 2006 review published in the Journal of Ethnopharmacology titled "Medicinal smokes," that looked at single and multi-ingredient herbal and non-herbal remedies administered as smoke from 50 countries across 5 continents.

The researchers found, with surprising overlap worldwide, medicinal smoke is mostly used to address the following specific organ systems: "pulmonary (23.5%), neurological (21.8%) and dermatological (8.1%)." They also found that "ambient smoke," which is the type of passively inhaled smoke generated by smudging/incense, is traditionally believed to be an effective "air purifier." The review argued that modern medicine should investigate medicinal smoke as a drug delivery system, owing to the following advantages: "The advantages of smoke-based remedies are rapid delivery to the brain, more efficient absorption by the body and lower costs of production."

Smudging, of course, as a 'spiritual' ritual, is not aimed at 'killing germs,' or becoming a 'new drug delivery system.' But because modern biomedicine only acknowledges what is empirically verifiable – which does not include 'the soul' or 'negative vibes' – the practice will only attain a modicum of credibility from the perspective of the dominant, scientism-contaminated worldview, if it can be demonstrated that it actually performs a useful function, such as destroying so-called 'disease-causing germs.'

It is important to note that whereas conventional views on germ theory, infection, and contagion inform the conventional medical system and popular mindset, the discovery of the human microbiome, mycome and virome indicate that most bacteria, fungi, and viruses are not only not harmful, but are beneficial and necessary for the functioning of the human holobiont (whole biological self). For more information on this please read my article, Profound Implications of the Virome for Human Health and Autoimmunity, and watch my lecture A New Biophysical Paradigm: Viruses, Exosomes, & Infection on

The Cleansing Smoke of Smudging: from 'Magical Thinking' and 'New Age Superstition' to Leading Edge Science

Thanks to a remarkable 2007 study titled, "Medicinal smoke reduces airborne bacteria," published in the Journal of Ethnopharmacology, we now know that smudging may be one of the most powerful antiseptic technologies ever discovered.

The researchers reported their amazing findings:

"We have observed that 1 hour treatment of medicinal smoke emanated by burning wood and a mixture of odoriferous and medicinal herbs (havan sámagri=material used in oblation to fire all over India), on aerial bacterial population caused over 94% reduction of bacterial counts by 60 min and the ability of the smoke to purify or disinfect the air and to make the environment cleaner was maintained up to 24 hour in the closed room. Absence of pathogenic bacteria Corynebacterium urealyticum, Curtobacterium flaccumfaciens, Enterobacter aerogenes (Klebsiella mobilis), Kocuria rosea, Pseudomonas syringae pv. persicae, Staphylococcus lentus, and Xanthomonas campestris pv. tardicrescens in the open room even after 30 days is indicative of the bactericidal potential of the medicinal smoke treatment. We have demonstrated that using medicinal smoke it is possible to completely eliminate diverse plant and human pathogenic bacteria of the air within confined space." 

Did you catch that?

Not only did the burning of medicinal herbs clear aerial bacterial populations by 94% within one hour, but a full day later, the closed room was still effectively decontaminated. Even more amazing, a full month later, seven other pathogenic bacteria in the open room were still non-detectable.

When one considers that modern urban air has been found to contain at least 1800 diverse bacterial types– including families with pathogenic members – this finding could have profound implications for combating a increasingly deadly array of antibiotic-resistant bacteria against which even the CDC itself has acknowledged its impotence.  Consider also that a recent microbiome of NYC's subway system found close to 1700 different microbes, including those responsible for Anthrax (Bacillus anthracis)  and Bubonic Plague (yersinia pestis).

Also, considering that conventional methods of air and surface sterilization and odor neutralization use chemical cocktails (e.g. Lysol) that are much less effective than advertised (one study found them up to 10 times less effective than believed), smudging or the use of natural incense products might constitute a far safer and more effective approach. 

Given this discovery of medicinal smoke's potent cleansing properties on aerosol microbes, we might look at Smudging's traditional use as a cleanser of 'evil spirits' or 'negative energy' as less like a primitive projection and more like a metaphor for its very real antiseptic properties. This does not, of course, take away from its 'cleansing' effects upon the body's subtler energy systems; nor does it take away from the the effects the medicinal smokes and its various small-molecule aromatic compounds have upon the olfactory system, which are largely responsible for the clinically proven health benefits of aromatherapy-based interventions.

About the Author: Sayer Ji is founder of, author of international best-seller REGENERATE: Unlocking Your Body's Radical Resilience through the New Biology, co-founder of Stand for Health Freedom (501c4), and, a global, multi-media platform for conscious creators and their communities. 




By Sanjana Gupta

Quinoa is often referred to as a "superfood"—but does it lives up to its reputation? We asked nutritionists all about the top benefits of quinoa to see if it truly deserves superfood status. Here's what to know about the health perks of quinoa, how much of it to eat, and how to enjoy it.

What is Quinoa?

Quinoa is a flowering plant of the amaranth family that originated in the Andes Mountains of South America. This plant produces edible seeds in a variety of colors, such as red, black, and white. Once the seeds are harvested, they are processed to remove their external coating of saponins (bitter-tasting compounds that act as a natural pesticide for the plant).

Quinoa seeds act like a grain when cooked, certified dietitian and nutritionist Isabel Smith, R.D., CDN, previously told mindbodygreen. Quinoa is considered to be a whole grain; however, since it’s technically a seed, it’s actually a pseudocereal—a food that can be used in a similar way to cereal grains.

“Quinoa has a mild, nutty flavor and a chewy texture. It’s easy to include in your diet because it's so versatile,” says Jen Scheinman, M.S., RDN, a functional nutrition coach. While it tends to be more expensive than other grains, such as rice, the steeper price tag may be worth it since it’s a high-quality source of nutrition. It’s a gluten-free whole grain that is low in fat and a great source of fiber, protein, vitamins, minerals, and antioxidants.

“Quinoa is a nutrient-dense food, meaning it contains a variety of nutrients important for our bodies,” says Jordan Hill, MCD, R.D., CSSD, a registered dietitian nutritionist who specializes in sports dietetics.

Summary: Quinoa is a gluten-free grain with a mild, nutty flavor. It's a solid source of nutrients including protein and fiber, though it often comes at a pretty high price tag.

Quinoa Nutrition Information

One cup of cooked quinoa (185 grams) offers the following nutrients, according to the USDA1: Calories: 222, Carbohydrates: 39.4 grams, Dietary fiber: 5.18 grams, Protein: 8.14 grams, Fat: 3.55 grams, Calcium: 31.4 milligrams, Iron: 2.76 milligrams, Magnesium: 118 milligrams, Phosphorus: 281 milligrams, Potassium: 318 milligrams, Zinc: 2.02 milligrams, Copper: 355 micrograms, Manganese: 1.17 milligrams, Selenium: 5.18 micrograms, Vitamin A: 9.25 IU, Vitamin B1 (thiamin): 198 micrograms, Vitamin B2 (riboflavin): 204 micrograms, Vitamin B3 (niacin): 762 micrograms, Vitamin B6 (pyridoxine): 228 micrograms, Vitamin B9 (folate): 77.7 micrograms, Vitamin E: 1.16 milligrams, Choline: 42.6 milligrams

Quinoa Benefits

These are some of the top health benefits of adding more quinoa to your plate, according to nutritionists.

1. It provides a wide range of both macro and micronutrients.

Quinoa1 is a nutrient-dense food that offers protein, fiber, complex carbs, and several vitamins and minerals, says Hill. For instance, the functional food2 provides vitamins such as folate, vitamin B6, vitamin E, Hill explains. Quinoa is also rich in many minerals like magnesium, phosphorus, iron, and zinc that tend to be lacking in many Americans' diets3, says Scheinman.

2. It’s a high-quality source of protein.

What’s unique about quinoa is that it provides all of the essential amino acids4 we need to get from food, making it a complete protein, says Jessica Cording, M.S., R.D., CDN, INHC, a dietitian, health coach, and author of The Farewell Tour.

Unlike animal protein, Scheinman explains that very few plant-based foods are complete proteins. This makes quinoa particularly beneficial for people following vegetarian or vegan diets, or those looking to increase their protein intake, Hill adds.

In fact, a recent study notes that quinoa has a higher protein content and better amino acid distribution5 than other cereal grains.

Antioxidants are substances that help prevent cell damage and lower the risk of diseases. Quinoa has a number of antioxidant phytonutrients that can be helpful2 in protecting us from heart disease, diabetes, and certain types of cancer, says Scheinman.

In particular, quinoa contains the compounds kaempferol and quercetin, which are flavonoids6 with strong antioxidant, antibacterial, antiviral, and antifungal properties.

3. It Provides Fiber.

Quinoa is considered a whole grain (even though it's a seed) because it provides fiber. By contrast, refined grains7 have been stripped of fiber and other important nutrients, and are linked to several adverse health outcomes.

Quinoa contains8 both soluble and insoluble fibers, which aid in digestion, promote satiety, and regulate blood sugar levels, says Hill. Fiber can also support heart health9 by helping to lower cholesterol levels, Hill adds.

The National Library of Medicine notes that most Americans don’t get enough fiber and recommends adding more whole grains to your diet. One cup of quinoa1 can satisfy 16% to 20% of your daily fiber requirement10.

4. It's Gluten-free.

Quinoa also happens to be gluten-free11, which makes it a great grain for people with celiac disease or gluten sensitivity, says Scheinman.

Unlike many gluten-free foods that contain refined and highly processed ingredients, quinoa can make for a healthy addition to a gluten-free diet.

5. It can Support Weight Loss.

Quinoa is high in fiber and protein, which is great for keeping you full, says Scheinman. Quinoa is a healthier alternative to refined carbohydrates and can be a part of a healthy and balanced diet that supports weight loss, says Hill. “While quinoa can be a part of a healthy weight loss plan, portion control and overall dietary balance are key. The way quinoa is prepared and the ingredients it is paired with can determine its impact on weight loss,” Hill adds.

Types of Quinoa

The experts interviewed for this piece all agree that all quinoa varieties are considered nutritious, but this is how they compare, according to Hill:

* White quinoa: White quinoa is the most widely available and commonly consumed variety. It has a mild flavor and fluffy texture when cooked.

* Red quinoa: Red quinoa has a slightly nuttier flavor and firmer texture compared to white quinoa. It retains its shape well after cooking, making it suitable for salads and other dishes that require more texture.

* Black quinoa: Black quinoa has an earthy flavor and a slightly crunchy texture. It can be used as a visually appealing ingredient in salads and other dishes.

How much quinoa should you eat?

How much quinoa you should eat will vary depending on your calorie needs and health goals, says Hill. Standard dietary guidelines12 recommend that carbohydrates make up 45% to 65% of your total caloric intake, she adds.

As a general guideline, Hill recommends a portion of 1/2 cup (93 grams) to 3/4 cups (139 grams) of cooked quinoa. If you’re on a low-carb diet, a smaller portion of 1/3 cup (62 grams) to 1/2 cup (93 grams) should suffice, says Cording.

Cording recommends pairing your portion of quinoa with other sources of protein, such as fish, poultry, eggs, tofu, tempeh, beans, or lentils, to help ensure you’re getting 25 to 30 grams of protein per meal. To make it a complete meal, she recommends loading up non-starchy vegetables and some healthy fats too, such as avocado.

Summary: Quinoa is safe to eat daily, and the recommended serving size is about 1/3 cup (if you're on a lower-carb diet) to 3/4 cups.

How to add quinoa to your diet

Hill shares some suggestions for how to add quinoa to your diet:

* Quinoa salads: Cooked quinoa can be used as a base for refreshing salads. Combine it with a variety of vegetables, such as cucumbers, cherry tomatoes, bell peppers, and leafy greens. Add some protein, like grilled chicken, tofu, or chickpeas, and drizzle with a flavorful vinaigrette or citrus-based dressing.

* Quinoa bowls: Create nourishing and customizable quinoa bowls by combining cooked quinoa with roasted vegetables, avocado, beans, and a protein like grilled shrimp or baked tofu. Top with a drizzle of sauce or a sprinkle of herbs for added flavor.

* Quinoa stir-fries: Use cooked quinoa as a substitute for rice in stir-fry dishes. Sauté your favorite vegetables, protein (such as chicken, beef, shrimp, or tofu), and quinoa in a pan with some soy sauce or other stir-fry sauces for a nutritious and flavorful meal.

* Quinoa as a side dish: Treat quinoa as a substitute for other grains like rice or couscous. Serve it alongside roasted or grilled meats, fish, or vegetables to add a nutritious and filling element to your plate.

* Quinoa breakfast porridge: Cook quinoa with milk (dairy or plant-based) and your choice of sweeteners like honey or maple syrup. Add toppings such as fruits, nuts, seeds, and a sprinkle of cinnamon for a delicious and protein-packed breakfast option.

* Quinoa stuffing: Use quinoa as a stuffing ingredient for vegetables like bell peppers or tomatoes. Mix cooked quinoa with sautéed vegetables, herbs, and spices, and then bake until tender.

* Quinoa patties: Combine cooked quinoa with breadcrumbs, eggs (or a vegan egg substitute), and your choice of seasonings and vegetables. Form the mixture into patties and pan-fry them for a tasty and protein-rich alternative to traditional burgers.

Quinoa as a Rice Substitute

Because it's so nutritious, quinoa makes a great substitute for other carbs like white rice or pasta, says Scheinman.

When you compare the health benefits of quinoa and brown rice, quinoa comes out on top. Quinoa1 has more protein than brown rice (8 grams compared to 3) and more fiber (5 grams compared to 1), Ginger Hultin, RDN, spokesperson for the Academy of Nutrition and Dietetics, previously told mindbodygreen. 

But do you really have to choose one over the other? Not necessarily. Both quinoa and brown rice can be part of a healthy diet. It’s important to maintain a varied diet that incorporates multiple whole grain options like quinoa, brown rice, whole wheat, oats, and barley, says Hill.


Store uncooked quinoa in a cool, dry place, such as in your pantry. Make sure you keep it in a sealed, air-tight container.

Quinoa is great for meal prepping. When you cook it, you can make a larger quantity and use it for multiple meals. Simply store it in an air-tight container in the fridge. Cooked quinoa can last up to five days in the fridge.

Quinoa side effects

Quinoa can sometimes be hard to digest; however, sprouting it can help soften it so your body doesn’t have to work as hard to digest it, says Cording. She recommends soaking the quinoa for six to eight hours in filtered water and then draining it over a fine colander or cheesecloth.

Some people may also have an allergic reaction13 after eating quinoa. This may be caused by the saponins that are found in the seed’s protective coating. While the saponins are generally removed when quinoa is processed, traces of it may remain. Running uncooked quinoa under cold water for a minute or until the water runs clear usually takes care of the saponin residue, says Cording.

The Takeaway

Quinoa is a powerhouse of nutrition, making it a healthy addition to your diet. Since it’s incredibly versatile, you can use it in several different types of recipes. 


"The Secret of Health for Both Mind and Body is Not to Mourn For the Past, Worry About the Future, or Anticipate Troubles, But to Live in the Present Moment Wisely and Earnestly."  ~Gautam Buddha


By Swati Chaturvedi

Our eyes are windows to the world, but sometimes they can feel more like open doors to irritation. Whether it’s due to long hours in front of a screen, allergies, or environmental factors, burning and watery eyes can be uncomfortable and distracting. The good news is that you don’t always need to reach for over-the-counter eye drops. Several natural remedies can provide relief and soothe your eyes in the comfort of your own home. These simple and accessible solutions can provide comfort and promote eye health without the use of chemicals or additives. Here are some of the natural remedies to bid adieu to eye irritation.

1. Cold Compress

One of the simplest and most effective ways to relieve burning eyes is with a cold compress. Take a clean cloth, soak it in cold water, and place it over your closed eyes for about 15 minutes. The cold temperature helps constrict blood vessels, reducing inflammation and providing instant relief.

2. Cucumber Slices

Cucumbers aren’t just for salads; they can also be a refreshing remedy for irritated eyes. Slice a cold cucumber and place the slices over your closed eyes for around 10 minutes. Cucumbers have a cooling effect and can help reduce puffiness and soothe irritation.

3. Rosewater

Rosewater is a gentle and natural solution that has been used for centuries to rejuvenate tired and irritated eyes. Soak a cotton ball in rosewater and place it on closed eyes for 15 minutes. Rosewater has anti-inflammatory properties and can help reduce redness and discomfort.

4. Chamomile Tea Bags

Chamomile tea isn’t just a soothing beverage; it can also benefit your eyes. Let the tea bags cool down after brewing a cup of chamomile tea. Place the chilled tea bags over your closed eyes for about 15 minutes. Chamomile has anti-inflammatory and antimicrobial properties, making it a great natural remedy for eye irritation.

5. Aloe Vera Gel

Known for its soothing properties, aloe vera gel can also be used to relieve irritated eyes. Ensure you’re using a pure, organic aloe vera gel. Place a small amount on a clean cotton ball and gently apply it to closed eyes. Aloe vera’s anti-inflammatory and moisturizing qualities can provide quick relief.


Thank you for reading.


P.S. If you have a comment or suggestion, just reply to this e-mail. Your feedback is important to me.



Affiliate Disclosure: I am grateful to be of service and bring you content, like this email, free of charge. In order to do this, please note that whenever you click the links in my emails and purchase items, in most (not all) cases I will receive a referral commission.

Your support in purchasing through these links enables me to keep this e-mail free and my website going. Thank you.

SOLO BUILD IT!(SBI!) was created for first-time web business builders who have a need or desire to create a profitable business of their own. Solo Build It! (SBI!) has been championing the benefits of working from home, and enjoying what you do, for decades.
We’ve helped our community — people from around the world — take back control of their future. We can do the same for you.

Please visit the Health Store for organic health foods, vitamins, supplements, beauty products and more.
Instant Stress Solution: 4 Steps to Immediate Piece and Freedom

I highly recommend Site Build It! If you wish to start a serious new business on the Net or just to build a second income stream, this product will exceed your expectations. SBI! Builds sites that WORK for ANY Small Business!
Find out more here!


Your privacy is important to me. I will never sell or share your e-mail address with anybody.


This newsletter is for educational purposes only. It is your right to educate yourself in health and medical knowledge, to seek helpful information and make use of it for your own benefit, and for that of your family. You are the one responsible for your health. You must educate yourself in order to make decisions in all health matters. My views and advises are not intended to be a substitute for conventional medicine, but simply a help you to make educated changes in order to help your body heal itself. If you have a medical condition or concern you should consult your physician.

Back to Back Issues Page