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Your April Issue of Natural Alternatives
April 30, 2021

Natural Alternatives for Your Total Health

Maj 2021

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

I hope you will enjoy reading this issue.

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








By Ximena Araya-Fischel,M.A.

The word "inflammation" gets thrown around a lot in the wellness world. It's important to note that while some inflammation (also known as acute) can support our body's healthy response to infection or injury, chronic inflammation can be detrimental to well-being.

The good news is eating (and properly digesting) the right foods can help mitigate chronic inflammation and support overall health.

I tapped Tania Marchand, entrepreneur and mindbodygreen Functional Nutritional Coach, to share some of her go-to healthy bites to help keep inflammation at bay and ensure everyday vitality. Below, four ideas to help you brighten up your snacking habits and add more anti-inflammatory power into your diet—from Marchand's kitchen to yours:

1. Walnuts

Nuts and seeds are powerhouses for our health. Packed with antioxidants and omega-3 fatty acids, they're a beneficial addition to any nutritious diet. Yet, when it comes to an anti-inflammatory all-star, walnuts are hard to beat. 

Research has linked regular walnut consumption to improvements in inflammatory biomarkers, making it a potentially promising plant-based tool for taming inflammation. What's more, studies suggest these mighty nuts can support gut and heart health, along with healthy aging.

2. Coconut kefir

Homemade coconut kefir is one of Marchand's go-to healthy sips, and for a good reason. Fermented foods like kefir are rich in probiotics, which help nourish a healthy microbiome, making them one of the best foods for promoting gut health. In return, this can help stave off chronic inflammation. In fact, one study suggests consuming kefir may support inflammation management.

While classic kefir is made with milk, the coconut variety is a great gut-healthy option for anyone who doesn't eat dairy.

3. Fruits & vegetables

Fruits and vegetables are rich sources of protective compounds, such as carotenoids and flavonoids, with antioxidant and anti-inflammatory properties.

Marchand specifically loves snacking on "radishes or cucumber slices, with any legumes." She also loves filling her reusable water bottle with green juice or a smoothie "made of berries, walnuts, chia, and sometimes hemp seeds," for an easy on-the-go dose of nutrients.

4. Hummus

With a powerful nutrient profile and superior versatility, hummus is one of Marchand's absolute favorite snacks. This tasty dip includes extra-virgin olive oil, lemon, tahini, and chickpeas—for a healthy combo of fat, protein, and fiber that helps with satiety, better digestive health, and inflammation.

Pair it with some fresh veggies or homemade naan bread for a quick, delicious bite!

About the Author: Ximena Araya-Fischel, M.A, is a journalist, IIN graduate integrative health coach, E-RYT 500 lead yoga teacher, and 500-Hour certified Pilates instructor from San José, Costa Rica. She received her master's degree in communication and journalism from The University of New Mexico, emphasizing well-being, sustainable fashion, health communication research, and graduating Summa Cum Laude. A former professional dancer, she's earned multiple academic and accredited certifications in performance design, positive psychology, doula training, entrepreneurship, digital marketing, mindfulness, innovation leadership, and integrative health. Her work has appeared at top consulting brands and organizations across Latin American and the US, including Byrdie and Albuquerque The Magazine. She currently lives between Costa Rica and New Mexico.

By Ashley Lauretta

You’ve likely encountered oregano—even just out of a tiny jar—while whipping up something in the kitchen. What you may not know, however, is that oregano is sold in other forms, specifically as an oil, that is used in the world of functional medicine for multiple purposes, including as an antibacterial agent.

But what is oregano oil, exactly? Is it just another essential oil? And are there proven benefits to using it outside of the kitchen? Not all oregano oil is created equal, so read this before you stock up and start slathering it on your skin. 

You’ve likely encountered oregano—even just out of a tiny jar—while whipping up something in the kitchen. What you may not know, however, is that oregano is sold in other forms, specifically as an oil, that is used in the world of functional medicine for multiple purposes, including as an antibacterial agent.

But what is oregano oil, exactly? Is it just another essential oil? And are there proven benefits to using it outside of the kitchen? Not all oregano oil is created equal, so read this before you stock up and start slathering it on your skin. 

What are the benefits of oregano oil?

Because the scientific profile of oregano oil can vary based on the exact species used, the benefits themselves can vary. Additionally, researchers stress that many of the benefits of oregano are preliminary findings and more studies are needed—in humans, specifically—to confirm the research that has already been done, mostly on mice.

“The top benefits for oregano oil are anti-infective, so essentially it has antifungal, anti-viral, antimicrobial and antioxidant properties,” explains Juli Keene, BSc, CN, known professionally as the Los Angeles Nutritionist. “This is mainly from in-vitro and animal studies, but there are a lot of functional medicine practitioners and clinical nutritionists who recommend oregano oil and oregano supplements.”

Some of the most common uses and benefits of oregano oil are:


This is due to carvacrol, which has been found to be an antibacterial agent. One study specifically found oregano oil was as successful at preventing the growth of staphylococcus bacteria—the source of many infections—as antibiotics. However, this research was conducted on mice and the efficacy still needs to be confirmed for humans. 

Gastrointestinal relief

One study, which looked at alternative therapies for people with small intestine bacterial overgrowth (SIBO), states that oregano oil “directly kills or strongly inhibits the growth of intestinal microbes.” In this case, oregano oil was one component of the herbal therapy used, however, James acknowledges oregano oil has been said to “kill parasites, bacteria and other toxins and fungal infections in the body.” Additionally, carvacrol has also been noted to change genes involved in inflammation that are directly related to obesity in mice. 


Oregano has noted antioxidant properties, which James notes can “protect your body from oxidative stress and free radicals,” which can damage your cells. 

Lower Cholesterol

James notes oregano oil can help to “reduce LDL cholesterol levels, which are referred to as the bad kind, while helping increase the good cholesterol (HDL),” which was confirmed in a study conducted over a 3-month period in patients with mildly elevated cholesterol levels.


One study found that thymol has an antifungal effect on certain Candida, meaning it may help treat fungal infections, such as oral infections, as demonstrated in the aforementioned study, and yeast infections, as demonstrated in additional research. 

The National Library of Medicine (NLM) notes that other common uses for oregano oil include wound care and pain relief, though it is noted there is insufficient evidence of its effectiveness (as well as in many of the benefits noted above).

Are there any side effects of oregano oil?

According to the NLM, oregano oil is generally safe, though there are some precautions and warnings for individuals who are pregnant or breastfeeding, have bleeding disorders or are about to undergo surgery, have allergies, and have diabetes. 

“Make sure you aren’t consuming oregano essential oil as it can only be applied topically, not digested,” stresses James. “If used topically, less is more to start in case your body gets irritated. Everyone’s body is different, so if you are going to consume an oregano oil, start with a small dosage and see how your body reacts. Some may have a stomach ache while those who have an allergy to plants in the Lamiaceae family (mint) can have an allergic reaction.”

What should you look for when buying oregano oil?

As noted above, there are many different species of oregano. When buying oregano oil—especially if you plan to take it orally—James notes you want to make sure it only has one ingredient and is pure oregano oil

“Look for a high-quality brand that has been around for at least 10-15 years,” adds Keene. “I recommend to my patients and buy from companies who were studying, creating and selling herbal products to market when no one knew what they were. These companies know what is important to know and the commitment to quality is there, or they would not have survived.”


Apple Cider vinegar has been used for Medicinal purposes for at least 12,000 years, in Assyria Babylon, used by the Egyptians and it was used by the Greeks 2,400 years ago.

Apple cider vinegar is fermented juice from crushed apples. This fermented juice, is likely to contain vitamins and minerals found in the apples the cider is produced from. These vitamins and minerals include:

Vitamins B1,Vitamin B2,Vitamin B6,Vitamin C,significant amounts of Acetic and Citric Acid,Biotin,Folic acid,Niacin,Pantothenic acid,some pectin,Sodium,Phosphorous,Potassium,Calcium,Iron,Magnesium,

Incorporating apple cider vinegar into your diet will be beneficial to your health and it’s easy to do.

Use it in your salad dressings, mayonnaise and in your favorite cooking recipes.Some choose to dilute it in water or within their favorite beverage and drink it. 1-2 teaspoons to 1-2 tablespoons daily is the average recommended intake for the beneficial properties of apple cider vinegar.

2 tablespoons of ACV in a glass of water twice a day, mixed with a tablespoon of honey, is said to cure the common cold, flu and cancer, help with weight loss and its a great wound and scar treatment.

4 Lessons Learned From Drinking Apple Cider Vinegar With Every Meal

1. The body is able to utilize the iron from the foods we ingests when accompanied by Apple cider vinegar. The acid helps release iron within the food we eat.Iron is a key component of hemoglobin and myoglobin which are responsible for carrying oxygen to cells throughout the body. Oxygen is essential to burn calories which turns into energy for our body.

2. Apple cider vinegar can be useful for people with diabetes and pre-diabetes*, benefitting insulin function and blood sugar levels. It significantly lowers blood glucose and insulin responses, reduces blood sugar and ingesting 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4%.

3. Several human studies suggest apple cider vinegar can help you eat fewer calories and burn those calories for energy, thereby helping you to loose weight.

Eating high-carb meals with apple cider vinegar can increase feelings of fullness. Studies have found people are likely to eat 200-275 fewer calories for the rest of the day.

A study in obese individuals showed that “daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss.” The study was conducted over a twelve week period.

These are the results:

•1 tablespoon: Lost 2.6 pounds
•2 tablespoons: Lost 3.7 pounds

It is considered to be healthier and more likely to maintain weight loss when it has been achieved in a gradual process like these test results suggest.

4. In China, apple cider vinegar ingestion is linked to decreased esophageal cancer. it is also possible that apple cider vinegar may help to prevent cancer, based on current research.

It is essential when attempting to naturally cure to cancer, to alkalize the body. Regular vinegar has a neutral pH ash factor. When trying to achieve a more alkaline internal pH level, taking baking soda with the apple cider vinegar will cut down on the bicarbonates the pancreas has to produce. This treatment should further help to alkalize and oxygenate the body which creates an environment that is difficult for cancer to grow, let alone survive.

Other benefits of Apple cider vinegar:

Slow digestion (gastroparesis)
Soothes leg cramps and pain
Settles the stomach
Soothes sore throats
Assists with sinus problems
Lowers high blood pressure
Calms arthritis pain
Prevents and fights infections
Strengthens weak bones (osteoporosis)
Improves circulation
Fights and soothes acne
Soothes and promotes healing after a sunburn
Combats the ailments associated with shingles
Soothes bites and prevents infections
Treats and prevents dandruff
Fights vaginal infections (vaginitis)
Varicose Veins
Nose Bleed
Nail Fungus
Morning Sickness
Jelly Fish Stings
Hot Flashes
Muscular Cramps
Ear Infection
Diaper Rash
Chronic Fatigue
Chicken Pox
Peptic Ulcer
Bladder Infection
Age Spots
Acid Reflux/Indigestion
Food Poisoning
Gallbladder Disorders
Head Lice
Heat Exhaustion
Kidney Stones
Kidney Disease
Liver Disease
Night Sweats
Swimmers Ear
Pet Sickness
Menstrual Issues
Athletes Foot
Hair Loss
Yeast Infections
Colds and Flu
Canker Sores

*If you’re currently taking blood sugar lowering medications, then check with your doctor before increasing your intake of apple cider vinegar.

Take Wheatgrass with Apple Cider Vinegar

These wheatgrass flu shots are your answer to improved immunity and better health this winter season. Wheatgrass is one of the most effective healers, containing over 90 minerals, all 17 amino acids (building blocks of protein), and vitamins A, C, E, I, K and B-complex.


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.

Shift Your World Film Festival ( Maj 6-9): a free 4-day online film festival showcasing thought-provoking films from around the world.

Tree Medicine for Increased Immunity & Emotional Wellbeing: Discover Trees’ Healing Oils, Flowers & Barks as Potent Medicines for Your Body, Mind & Spirit

Discover Your Heart’s 4 Levels of Consciousness to Heal & Liberate Your Life: Explore Biofield Healings, Energy Meditations & Mantras to Uplevel Your Transformative Power

Harmonize Imbalances in Your Body & Mind With a Tuning Fork Sound Healing: Raise Your Voltage & Capacity for Self-Love & Healing

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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