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Your March Issue of Natural Alternatives
March 01, 2021

Natural Alternatives for Your Total Health

March 2021

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.


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









Our entire lives — from beginning to end — are based on breath. 

As we’re born, we inhale, and as we die, we exhale.

 Back as far as the first millennium, Taoists and Hindus wrote about the vital element flowing through our bodies as a type of energy or “internal breath” known as both Qi and prana.

Prana refers to the universal life force and ayama means to lengthen and regulate.

Pranayama yoga was the first doctrine to stress that respiratory control and modulated breathing was essential to the health of the mind and body.

Pranayama will relax you if you’re feeling over-stimulated, and energize you if you’re feeling listless and worn out. 

On Wednesday, March 10, Nubia Teixeira, yogini, author, and classical Indian Odissi dancer, will demonstrate how using pranayama breathing techniques, along with mudras — the art of using your hands to create a flow of energy in the body — will help purify, heal, and energize you.

You can register here for Purify, Balance & Energize Your Mind, Body & Spirit With Pranayama Breathwork & Mudras.

In this free, energizing 60-minute event, you’ll discover: 

Why modulated breathing is essential to wellbeing
Ways to relax and rebalance your nervous system
The 4 phases of a breath — and what each phase represents
How mudras will awaken and empower the mystical and the spiritual
How yogic bandhas will activate and balance the inner organs and glands of the body

You’ll see why doing mudras and pranayamas in tandem can help you release emotional and energetic knots in your body.

More than anything, you’ll experience how breathwork grounds you, helping you become more stable so you can face life’s challenges with grace.

You can RSVP for free here.

In Purify, Balance & Energize Your Mind, Body & Spirit With Pranayama Breathwork & Mudras, you’ll clean and enlighten your energy channels for better health and greater peace of mind — using pranayama breathing techniques and mystical hand gestures known as mudras. 

We hope you’re able to catch the event as scheduled… however, if you register and miss it, you’ll receive a downloadable recording as soon as it’s available. Sign up here

by Ocean Robbins

Mushrooms are one of the most widely available and popular plant foods. What is it that’s so special about mushrooms, why should you consider adding them to your diet, which ones are best, and which should you avoid?

Mushrooms have been eaten and used medicinally for thousands of years, all around the world. Ancient Egyptians considered mushrooms to be plants of immortality and recognized them as a gift from the god Osiris. They valued mushrooms so highly, only the royals were allowed to consume them; commoners were forbidden to touch, much less eat them.

Based on the details of ancient rock paintings, some historians think that the use of magic mushrooms was alive and well in 9,000 BC among indigenous populations of North Africa. (I don’t know where those cave artists found tie-dye paint, but you can’t argue with science!) Furthermore, statues and art thought to represent mushrooms have been found in Mayan and Aztec ruins in Central America, establishing their ceremonial importance in the Americas over many thousands of years.

Today, mushrooms are growing in popularity worldwide due to their nutritional properties and versatile uses in the kitchen. While annual consumption of mushrooms in the United States stabilized at an average of three pounds per person in the decade ending in 2015, the market has been growing steadily since and is projected to grow even faster globally over the next several years.

But what makes mushrooms so special? Are they good for the environment too? And what about poisonous and psychedelic mushrooms? How do you avoid the former and not take the latter by accident? And will I be able to stop myself from making at least one “fun guy” joke for the rest of this article?

What Are Mushrooms?

Mushrooms are mainly found in forests and areas with a lot of moisture. They are classified as a saprophage (a fancy word of Greek origin, meaning “eats rotting stuff”), and therefore don’t have chlorophyll, so they don’t require sunlight to grow. Saprophages tend to grow in peat, on logs or trees, and in soil, and thrive in moist environments by extracting nutrients from dead and decaying plant and animal matter.

Although mushrooms are often lumped together with vegetables and other plants, technically, they aren’t plants at all. Mushrooms are fungi — as are yeasts and molds. Fungi get their own kingdom, just like plants and animals.

There are two big differences between the two kingdoms. Plants make their own food via photosynthesis, while fungi take in their food from the outside, just as animals do. Also, plant cell walls are made up of cellulose, as opposed to the chitin that makes up the cell walls of fungi (and interestingly, the exoskeletons of insects and the scales of fish). So next time you include mushrooms in a veggie stir-fry, take time to appreciate the fact that members of such different biological kingdoms get along so well together.

What we call a mushroom is technically the fruiting body of a type of fungus. It’s made up of three parts: the stipe (stem), the pileus (cap), and the lamellae (gills). The “seeds” of the mushroom “fruit” are its spores, which form a network of microscopic rooting threads called mycelium. This is a mass of thread-like branches that the mushrooms use to decompose nearby plant material in order to extract nutrients. Mycelium can live for many years, communicating with other plants and sending up its annual crop of mushrooms.

The mycelium can be small and compact, or can span underground over thousands of acres with mushrooms popping up out of the ground sporadically or in clusters. The world’s largest organism is thought to be a mycelium network belonging to a mushroom technically called Armillaria ostoyae, or commonly known as the honey mushroom, found in Malheur National Forest, Oregon. How enormous is it? This mushroom’s mycelium network covers two square miles and is around 8,650 years old. So if you ever get tired of knock-knock jokes, you can try this riddle: “What’s two and a half miles across, 8,650 years old, and lives in Oregon?”

Types of Edible Mushrooms

There are approximately 14,000 different species of mushroom, which includes edible, inedible, poisonous, and psychoactive. Out of the 300 edible species, 30 have been domesticated, and 10 are commonly grown commercially for consumers. The most common edible mushrooms are:

~ White (includes white button, portobello, and cremini)
~ Oyster
~ Shitake
~ Enoki
~ Lion’s Mane
~ Turkey Tail
~ Hen of the Woods
~ Beech
~ Chanterelle
~ Porcini
~ Morel

You have likely seen many of these either at the grocery store or perhaps used in dishes on a restaurant menu.

Mushroom Nutrition

In case you’re under the impression that ordinary white mushrooms are like white rice and white flour — devoid of nutrients — let me reassure you. The common button mushroom is actually one of the most nutritious varieties out there. In fact, no matter what type of edible species you choose, mushrooms are tremendously nutritious, adding a wide range of antioxidants, vitamins, and minerals to your diet.

One cup (108 grams) of sliced white mushrooms offers the following nutritional profile:

Calories: 28Protein: 4 gramsTotal Carbohydrates: 4.4 gramsDietary Fiber: 2 gramsTotal Sugar: 0 gramsTotal Fat: 0.4 gramsRiboflavin: 29% of the Daily Value (DV)Niacin: 22% of the DVPantothenic Acid: 16% of the DVFolate: 5% of the DVThiamin: 7% of the DVSelenium: 21% of the DVCopper: 16% of the DVPotassium: 12% of the DVPhosphorus: 11% of the DVZinc: 4% of the DVManganese: 3% of the DVMagnesium: 3% of the DVIron: 2% of the DV

Interestingly, mushrooms share a nutrition-related benefit with humans. That single cup serving also contains approximately 23 IU of vitamin D2. We humans aren’t the only clever organism that produces vitamin D in our skin when exposed to direct sunlight; mushrooms can do the same. (Admittedly, however, 23 IU of Vitamin D is only about 6% of your daily value, so although the vitamin D in mushrooms is a fun fact, you’re probably better off getting sunshine or considering supplementation, unless eating 4 pounds of mushrooms per day is your idea of a good time.)

In addition to mushrooms producing vitamin D2 from the sun, lichen is one of the only other plant-based sources of both vitamin D2 and D3.

Mushrooms are also a rich source of antioxidants that counteract the damaging effects of free radicals. And certain types of mushrooms have been studied for their medicinal benefits, including boosting your immune defense, supporting brain health, regulating blood sugar levels, and improving exercise performance.

Now, let’s take a deeper dive into their array of benefits.

7 Health Benefits of Mushrooms

Mushrooms are a rich source of compounds and complex substances with antimicrobial, antiviral, antitumor, antiallergic, immunomodulating, anti-inflammatory, antiatherogenic (against the formation of fatty deposits in the arteries), hypoglycemic, and hepatoprotective (good for the liver) properties. (And they must be good for the brain, too, to inspire me to use all those fancy science words in that last sentence!) Some of the best-researched health benefits of incorporating mushrooms into your diet are detailed below.

1. They are good for your immune system.

In a 2011 study led by researchers at the University of Florida, participants who ate a four-ounce serving of shiitake mushrooms each day for four weeks had better-functioning gamma delta T-cells and reductions in inflammatory proteins. The researchers concluded that regular mushroom consumption could enhance the immune system while reducing excessive inflammation.

Vegans and vegetarians were excluded from the study, as were people who already were eating at least seven daily servings of fruits and vegetables, under the assumption that they probably already had powerful immune systems. So the study didn’t tell us how much marginal improvement you might expect if you add shiitakes to an already plant-based diet. We do know that mushrooms are also a rich source of compounds called beta-glucans, which activate leukocytes — or white blood cells — to help fight off foreign substances and diseases.

2. They may have anti-aging properties.

Mushrooms are high in antioxidants, compounds that fight the free radicals and oxidative stress that are responsible for damage to cells from diseases like cancer, coronary heart disease, Alzheimer’s, and dementia. A study conducted by Penn State University in 2017 found that mushrooms are especially high in two antioxidants, ergothioneine and glutathione. And some species contain more than others. While the research is preliminary, Porcini mushrooms appear to be the best source of these two antioxidants. And another piece of good news is that levels of ergothioneine and glutathione are unaffected by cooking.

For you history and etymology buffs out there, ergothioneine got its name from the fungus from which it was first purified in 1909: ergot. This toxic fungus may have been partially responsible for a lot of the crazy that was perpetrated at the Salem witch trials in the late 17th century. Scholars have suggested that the moldy ergot grew on rye that was planted just before a cold winter and harvested after a wet spring. And those who ate the bread made from the grain likely suffered convulsions and hallucinations. Once the grain ran out, the trials quickly ceased. But don’t worry — the ergothioneine in edible mushrooms won’t make you see witches.

3. They may have anticancer properties.

Researchers from the University of Western Australia in Perth conducted a study of 2,000 Chinese women, roughly half of whom had suffered from breast cancer. The scientists reviewed the women’s eating habits and factored out other variables that contribute to cancer, such as being overweight, lack of exercise, and smoking. They found that those women who consumed at least a third of an ounce of fresh mushrooms every day (about one mushroom per day) were 64% less likely to develop breast cancer. In the study, dried mushrooms had a slightly less protective effect, reducing the risk by around half.

Other research has found that white button mushroom powder was able to significantly lower prostate-specific antigen, or PSA, levels in men previously treated for prostate cancer. This may indicate a potential preventive application to reduce the risk of prostate cancer recurrence.

4. They may protect brain health and cognition.

In a 2016 animal study published in the International Journal of Molecular Science, researchers examined the effects on the brain of H. erinaceus, or Lion’s Mane, a species of edible and medicinal mushroom. Researchers found that when some very unfortunate mice with chemically-induced Alzheimer’s disease were given Lion’s Mane extract, they experienced reduced free radicals, blocked calcium overload, improved endurance, and reduced escape time in an ethically disturbing water maze test.

Lion’s Mane was also the focus of a 2017 animal study, in which researchers found that supplementation given to healthy mice boosted neuronal function and improved recognition memory. And in a 2018 study published in Behavioural Neurology, researchers found that Lion’s Mane promotes positive brain health by inducing nerve growth factor, which may help improve outcomes of ischemic stroke (the one caused by a blockage preventing blood from reaching the brain), Parkinson’s, Alzheimer’s, and depression if included in daily meals.

5. They are good for your heart.

Mushrooms are rich in the amino acid ergothioneine, which has been associated with a lower risk for heart disease. In a 2019 study published in BMJ, researchers looked at the blood chemistry of 3,236 participants over 21 years, and found that higher levels of ergothioneine were associated with lower risk for heart disease diagnosis and mortality. Furthermore, the researchers found that higher levels of ergothioneine can likely be supported by eating a diet rich in this amino acid, of which mushrooms are a significant source. Other research has shown the reishi or lingzhi (G. lucidum) species of mushroom to offer specific cardioprotective effects because of its antioxidant activity.

6. They are good for your gut and digestive system.

Research shows that mushrooms act as a prebiotic — providing food for probiotics — and can help to stimulate the healthy balance and growth of your gut microbiota. They improve and regulate the microbiome, which is critically important to overall health. Studies have found that gut microbiota has a significant role in regulating diseases like non-alcoholic fatty liver disease, pneumococcal pneumonia, gut conditions, cardiovascular disease, type 2 diabetes, and possibly even neurodegenerative diseases.

7. They may stimulate hair growth.

Some varieties of mushrooms have even been found to promote healthy growth of hair follicles. For instance, chagas are commonly used as shampoo in Mongolia to maintain healthy hair. Seeking to determine whether there was any science to back up this traditional Mongolian practice, researchers conducted a 2019 study that was published in the Journal of Natural Medicines. The researchers found that chagas were indeed a potential candidate for hair health applications and had a stimulative effect on hair follicle cells in a petri dish, doing more for the cells than an FDA-approved hair-growth drug, minoxidil. Whether or not eating mushrooms will beat Rogaine in giving you a shaggy mane, however, is still unknown.

Practical and Environmental Benefits of Mushrooms

Not only are mushrooms great for your health, it turns out that they’re also really good for the environment. As nature’s master recyclers, fungi are adept at turning rotting vegetation into new growth. And they’ve got a lot of other neat tricks up their stems!

Mushrooms have a symbiotic, or mutualistic, relationship with other plants.

Fungi that work synergistically with plants are called mycorrhizae. Here’s how it works: fungi colonize the roots of a host plant, helping them access and absorb more nutrients and water. In return, the plant provides the fungi with carbohydrates made through photosynthesis. Both also benefit from increased protection from pathogens.

Mushrooms are critical to decomposition.

Mushrooms are nature’s recyclers. They allow nutrients to be added back to soil and water so that other plants can use them to grow and reproduce.

Mushrooms are sustainably grown.

Many varieties of mushrooms are still wild-harvested and sold to small restaurants and farmers markets.

They may also help fight deforestation. As seen in Tanzania, a program called Farm Africa is teaching farmers to grow and sell oyster mushrooms instead of growing crops and raising animals that require cutting down forests.

There are also commercially grown mushrooms and mushroom farms. Many commercial mushroom farms sell mushroom compost, which can be reused by farmers and gardeners growing less demanding crops. This compost can also be used as a mulch around perennials, trees, and shrubs.

Furthermore, mushrooms produce an abundance of food for relatively little input of water and energy compared to many other crops.

Mushrooms could help clean up oil spills and toxic chemicals.

Mushrooms are highly absorbable, intricate, and seemingly intelligent (that is, responding actively and appropriately to their environment, even when encountering new situations). And some mushroom researchers like Paul Stamets believe that they could be used to help solve a number of human problems. While more research is needed, some of these ideas include using mushrooms to break down petrochemicals or absorb radiation from contaminated soil and water, or to cleanse industrial runoff and filter toxins and endocrine disruptors.

The prestigious science journal Nature reported in 2007 that some fungi appeared to be eating the radiation still emanating from the Chernobyl nuclear plant some 20+ years after the disastrous 1985 accident.

Is it safe to eat mushrooms that have absorbed oil, lead, radiation, or other contaminants? Probably not. Their ability to bioaccumulate toxins can be a great way to clean up soil, but they still need to be disposed of properly. The good news is that most mushrooms grown for human consumption aren’t growing on contaminated soil. (Although I can imagine a Marvel superhero who gained his power to make people feel good after eating radioactive mushrooms. Of course, his name would be “Fun Guy.”) And, in fact, mushrooms are on the Environmental Working Group’s Clean 15 list because they aren’t generally contaminated with significant amounts of pesticides.

Potential Mushroom Health Risks

While there are thousands of species of mushrooms, many of which have known health benefits, there are a few important things to keep in mind if you’re considering adding mushrooms to your diet.

Not all mushrooms are edible.

In fact, many wild types are poisonous. So before you go foraging for mushrooms in the wild, make sure you know which types are safe to eat. Poisonous mushrooms can cause a wide array of symptoms, ranging from mild gastric upset to death. One of the most treasured and delicious wild mushroom varieties, chanterelle, has a similar orange hue to the toxic Jack-O-Lantern (Omphalotus olearius), although only the Jack-O-Lantern glows at night. So unless you’re a mushroom identification expert, it’s best to stick to the ones you can find at the grocery store or farmers market.


Psychedelic mushrooms contain a naturally-occurring compound called psilocybin that gives them their “magical” effects, which can be described as inducing an altered state of consciousness. Even in small doses, magic mushrooms can alter your sense perception and have hallucinogenic effects. Psilocybin binds to a serotonin receptor in your brain called 5-HT2C, which is responsible for releasing neurotransmitters related to imagination, memory, perception, cognition, anxiety, and appetite. It also appears to downregulate the brain system known as the Default Mode Network (DMN), which is basically a program that runs whenever you’re not focusing on something else, and which continually tells you who you are and what’s important to you. When the DMN quiets down, you can perceive the world differently, less focused on “What’s in it for me?” Many people have reported that this produces heightened feelings of connection and wonder.

Psilocybin is a controlled substance and is illegal in most of the United States, although clinicians and researchers are increasingly using it therapeutically to treat anxiety and depression. A 2020 study published in the Journal of the American Medical Association (JAMA) found that psilocybin reduced depression with the very first dose, and the improvements actually increased over the eight weeks of the study.

Matthew Johnson, PhD, an associate professor of psychiatry and behavioral studies at Johns Hopkins University in Maryland, has been studying psilocybin’s effects for years. He advises people not to start self-medicating with psilocybin-containing mushrooms. But he also says the drug has potential benefits for a variety of people.

For example, Johnson has conducted a study using psilocybin to help people quit smoking. The study was small, only 15 participants, but the success rate was large. Nearly 80% of the participants were no longer smoking six months after the study ended. Two and a half years later, 60% were still not smoking.


In 2019, Denver became the first city in the US to effectively decriminalize “magic mushrooms.” This change came about because more and more researchers are finding evidence that the active ingredient in magic mushrooms, psilocybin, may have health benefits.

As of this writing, Oregon also recently passed Measure 109, which legalizes psilocybin mushrooms for therapeutic use. Psychedelic mushrooms have been decriminalized in Denver, CO, Oakland, CA, Santa Cruz, CA, Ann Arbor, MI, and Washington, DC, as the movement to decriminalize this potentially valuable compound gains traction.

They come with a small risk of foodborne illness.

Commercially produced mushrooms have been linked to a few documented cases of foodborne illness outbreaks associated with pathogens.

A multistate outbreak of Staphylococcal food poisoning in 1989 that was associated with canned mushrooms imported from the People’s Republic of China sickened 102 people. In 2003, mushrooms contaminated with Salmonella Heidelberg due to improper handling — in which they likely came in contact with raw meat — was responsible for a restaurant outbreak.

And in early 2020, an outbreak of Listeria monocytogenes crossed multiple state lines and affected 36 people. It was linked to Enoki mushrooms, which are often used in East Asian dishes.

So while mushrooms can be associated with outbreaks of foodborne illness, this is actually quite rare.

Raw mushrooms may contain toxins.

Certain raw edible mushrooms — including popular varieties like the white button mushroom — appear to have a naturally-occurring compound called agaratine, which may have toxicological or even potentially carcinogenic effects. Agaratine is destroyed by heat, so it’s always a good idea to cook mushrooms, and refrain from eating them raw, to be on the safe side.

Some people may have a mushroom allergy.

Although rare, mushroom allergies are possible, especially among people who have a mold allergy. If you eat mushrooms and experience digestive upset, this could be a potential sign of a mushroom allergy. If you think you might have a mushroom allergy, or that you may be at risk for having one, you may want to speak to your healthcare provider and consider getting screened.


About the Author: Ocean Robbins, CEO and founder of the Food Revolution Network. He is author of 31-Day-Food-Revolution: Heal yor body, feel great and transform your world.

By Thomacine Haywood

The grim reality of stress is showing up in more and more scientific studies like one by the American Medical Association that reported stress was a factor in 75 percent of all diseases. A recent study even linked the effects of stress to the weakening of the heart muscle.

Link Between Depression and Reduced Heart Rate

Another study determined a link between depression and impaired heart health. Researchers at Emory University, Atlanta, Ga., and Yale University, New Haven, Conn., recently studied 50 pairs of male twins by hooking them up to electrocardiograms for 24 hours. They concluded a link existed between depression and reduced heart rate variability (HRV) or fluctuations between heartbeats. Decreased HRV can weaken the heart and make it more susceptible to sudden fatalities.

Reflexology: Low-Cost Option to Offset Stress

Reflexology can be a natural, low-cost option to offset the effects of stress on the heart and overall health. Reflexology endeavors to treat the body, mind, and spirit as a cohesive system by getting to the cause of disease, not its symptoms. Reflexology possesses the capacity to cancel out the effects of stress while it helps the body to reach a place of deep relaxation where it can balance the body systems.

Reflexology Reduces Stress

Through the relaxation process, the body is more capable of dealing with the stresses placed on it by daily living and those associated with illness. Reflexology gently nudges the body towards improved functioning of the system by improving lymphatic drainage and venous circulation, stimulation of the nerve pathways, and muscle relaxation.

In a report on reflexology research published at a Chinese study demonstrated how reflexology efficiently alleviated the effects of extreme stress. Twenty patients being treated for neurasthenia - a condition of extreme emotional stress - were given a course of reflexology at the hospital's department of physiotherapy. The treatments focused on areas of the feet relating to the adrenal glands, kidneys, bladder, sinus, brain, and heart; organs that are compromised by the effects of stress.

The treatments were given daily for a week with the following results presented at the China reflexology symposium in July 1993: 40 percent experienced a complete cure; 35 percent were greatly improved; 15 percent mildly improved, and 10 percent reporting no change at all.

Reflexology Releases Feel-Good Hormones

Reflexology therapeutically reduces stress and tension throughout the body's systems to improve blood and lymph circulation, increase nerve supply to the cells and release toxins from the body's tissues. It is believed to encourage the release of endorphins, the body's natural feel-good hormones, well documented in their ability to relieve stress.

Reflexology Supports Self-Healing

These physiological benefits facilitate improvements in the body's assimilation of nutrients, elimination of wastes and immune system stimulation. Reflexology supports the body in its process of self-healing and maintaining the balance that leads to good health.

Plus, reflexology feels great and nearly everyone is a candidate for reflexology--even people who are not candidates for traditional massage therapy due to physical restrictions or who may be inhibited about disrobing. With reflexology, all you remove is footwear.

About the Author: Thomacine Haywood is a writer, teacher , and practitioner in private practice in Indianapolis. She is a Reiki Master, reflexologist, and massage & sound therapist. She teaches on various subjects relating to alternative health and prosperity awareness. She is the author of Rub Your Feet, Improve Your Health


I am excited to invite you to check out the following online events:

You can sign up even when the event is over or you are not able to attend. You will get access to the recording.

Purify, Balance & Energize Your Mind, Body & Spirit With Pranayama Breathwork & Mudras

Explore Your Soul’s Journey: Metaphysical Wisdom for Living (and Beyond) With Love, Grace & Meaning.

Unlock Your Superhuman Potential With a Healing Qigong Toolkit: Mind & Body Practices to Boost Your Energy Flow, Vitality & Internal Power.
Explore the 4 Hidden Energies of Tai Chi for Unwavering Balance: Discover an Ancient Movement Practice for Immunity, Stress Relief & Deep Relaxation

Ayurvedic Wisdom & Modern Science for Living a Long, Healthy, Conscious Life: Shift Physical and Emotional Obstacles to Your Wellbeing for More Energy, Joy & Vibrant Health
Practices to Clear Your Energy Channels, Alleviate Stress & Anxiety, and Open Your Cosmic Flow: Experience a Guided Meditation to Release Emotional Toxins and Restore Calm, Peace & Balance:
Cultivate Inner Safety, Resiliency & Wellbeing With BioDynamic Breathwork

Supercharge Your Chakra Practice: How to Heal Your Energy Centers & Unleash the Full Power of Your Life Force.

For more information and to check out other upcoming courses and events go here. New programs are added frequently.


Thank you for reading.


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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 forconventional medicine, but simply a help you to make educated changesin order to help your body heal itself. If you have a medical condition or concern you should consult your physician.

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