Sam's Unofficial Guide to Dealing with Respiratory Infections

Hi Dr. Sam here. Just kidding. Before I get started with this post, I do want to emphasize that this post should not be considered medical advice and for any additional questions please see your care provider. (I highly recommend seeing naturopaths and functional medicine doctors). The information in this post is a result of years of researching how I can take better responsibility for my own health. Please feel free to do additional research on your own and if you find any good information, please feel free to send it my way! 

With so many people getting sick with viral respiratory infections this time of the year, I thought I would share my sick-time routine and what products I find useful and which one's can cause further harm or illness. In this post you will find information on what I do to prevent illness, what I do when I know I've been exposed to someone who is sick and when I develop symptoms. 

The best preventative to illness is a healthy and functioning immune system and overall wellbeing. 

FOOD

The best ways to support and nourish your immune system is through healthy, nutrient dense foods. Eating plenty of leafy greens, and naturally bright colors (fruits and veggies) is vital as well as foods high in Vitamin D, C & Zinc

Foods high in Vitamin D: fish, beef liver, eggs, white mushrooms and pork chops are recommended (as well as getting some Vitamin D by exposing your skin to the sun for a few minutes a day). If you take a cod liver oil supplement, you should be getting a good dose of Vitamin D as well.

Foods high in Vitamin C: tomatoes, kale, kiwi, broccoli, brussels sprouts, lemons, papaya, strawberries and oranges

Foods high in Zinc: lamb, hemp seeds, pumpkin seeds, grass fed beef, chick peas, lentils, cocoa powder, cashews, kefir or raw milk and yogurt, ricotta cheese, mushrooms, spinach, avocado, chicken and almonds. 

Other foods I eat to support my health: Bone broth, herbs and spices like turmeric, oregano, basil, cilantro, garlic, onion, peppers and 

HYRDRATION

Drinking enough water and staying hydrated is crucial to good health. A woman should be drinking around 11-12 cups of water a day and men should drink around 16-17 cups of water a day. 

Herbal teas are also a great addition to your daily routine. There are herbs to help support your body in almost every way possible. There are herbs to help fight colds & flus, herbs to support a healthy immune function, to detox your liver, to support uterine health, etc. Some anti-viral herbs that I would recommend include Oregano, Fennel, Sage, Garlic Lemon Balm, Peppermint, Rosemary, Echinacea, Licorice, Astragalus, Ginger, Ginseng and Dandelion. You can create herbal teas in a few different ways, you can make an herbal tea (check out this video to learn new techniques of infusing or decocting herbs) The teas I use most I buy from a local amish farm who makes all of her own loose leaf teas, but you can also buy similar teas in your local grocery store or online. 

Elderberry Syrup is also a great product to have on hand. Whether you make it yourself (it's seriously so easy) or you buy it already made, taking a shot or two of elderberry daily in the winter months is a great idea. There is a lot of science and studies done on the benefits of elderberry, like this one and this one and this one and many, many more which all conclude that elderberry has anti-viral properties that help protect you from colds and the flu. 

You can also make or take fire cider (A delicious combo of Apple Cider Vinegar, Raw Honey and any combination of the the following: horseradish, garlic, peppers, onions, oranges, lemons, turmeric, black pepper, and habanero or jalapeno pepper) this combination, although a bit hard to stomach at times, is the perfect combination of foods and spices that will help protect and nourish your immune system. There are many recipes online, like this one.

LIFESTYLE

In addition to eating well, staying hydrated and drinking herbal teas, elderberry & fire cider, it's vital to also be spending time outdoors in the sun absorbing vitamin D, grounding your bare feet into the earth, spending time moving around and getting exercise throughout the day.

Another important aspect of good health and a healthy lifestyle is to get good, quality sleep. It's so easy to lay in bed late at night scrolling on your phone, or stay up a little later than normal to finish the laundry or to watch another episode of your favorite TV show, but our body needs sleep. During sleep your body can focus on healing or fighting against any germ you were exposed to that day. 

 If you struggle developing healthy habits, try changing one or two things in your daily routine at a time and build up to a healthy lifestyle! You can add a walk outside over your lunch break or creating a bedtime routine to help you get a good night sleep. 

Oh no! I've been around someone who is sick, what should I do now? 

No worries, you're already focusing on healthy habits right? But it doesn't hurt in instances where you know you've been exposed to a virus to up the ante. If you take a shot of elderberry daily, maybe add a second shot for the next few days. If you sip fire cider, maybe double that dose for a few days. Continue to eat well, stay hydrated and exercise! It may be beneficial at this time to take an inventory of what you have on and run to the store to stock up on any herbs or remedies you may need. A small list of the things I make sure I have are garlic, lemons, raw honey, ginger, tissues and my herbal teas. 

I am starting to feel run down and I am developing symptoms, now what? 

Now is the time to really start listening to your body. What symptoms are you having? How severe are they? Modern day allopathic medicine will have you believe that all symptoms are bad, but they truly are not! Symptoms like coughing, sneezing, stuffy nose, fever, etc. are your body's way of defeating whatever toxin is in your body. It's important that we don't use products that will inhibit our bodies natural abilities (more on that later!)

As soon as I feel sick with a symptom I put myself in the mindset that this is my body doing exactly what it needs to do. It may be annoying that my nose is stuffed up or I keep coughing or sneezing, or that my throat hurts but being in a mindset that your immune system knows what to do, helps to make the symptoms a little less annoying. Below is a list of products or remedies I use for specific symptoms. 

Coughing: 

Garlic Salve. Rub that smelly stuff all over your chest/neck and on the bottoms of your feet (then put on a comfy pair of socks) 

Garlic Shots. These can be done in a few different ways depending on your preference. I have taken these shots in two different ways. #1- grate a clove or two of garlic, a bit of ginger and mix in with honey, place a spoonful in your mouth and swallow. #2- grate a clove or two of garlic, some ginger and add a small bit of olive oil and chug. This is the option I least prefer, but it does go down smoother than with honey. 

Herbal Tea with Honey. I always use a local raw honey in my teas. Honey can help with congestion and it also tastes delicious! When picking an herbal tea, I usually go with a cold & flu blend, usually something with echinacea.

Pineapple. I know this sounds like a weird option, but pineapple contains bromelain which helps to suppress coughs and it can help loosen mucus in your throat. If you don't want to eat a pineapple you can also buy bromelain supplements at your local vitamin/natural food store. 

Sore Throat: 

Again, garlic shots are your friend. Garlic has such strong anti-viral and anti-bacterial properties that you can't go wrong with garlic.

Gargle salt water. Get a small cup of water, add in a spoonful or two of salt (I use pink Himalayan sea salt) gargle and spit into a sink. Do this a few times throughout the day

Hot herbal tea and Honey. Not only will the temperature of the tea soothe your throat, but the herbs also have many benefits. You can use a throat coat tea or a cold & flu tea. 

Stuffy Nose/Congestion:

I personally find congestion to be the absolute worst part of being sick. 

Never stop doing garlic shots (I am going to be honest, my friend Staci turned me on to these just recently and as gross as they are, they help so much!) 

Neti Pot. Most people find neti pots to be gross, but they do a great job of flushing out your sinuses. 

Take a hot, steamy shower. The steam from a hot shower helps to loosen up mucus and it opens your airways so that you can breath more easily. You can also tie some eucalyptus steams in your shower as the eucalyptus oil will aid in clearing up your respiratory system. 

WHAT TO AVOID:

There is a lot you should avoid when you're sick. Mucus producing foods like dairy, sugars and gluten would be good to limit when you are already sick with a large mucus production. Dairy is usually the most well known mucus producing foods but foods that are fried, soy products and alcohol should also be avoided. 

Unless your symptoms are so severe you can't function, I would also avoid products that are created to dry up mucus. Although this may make you feel better temporarily, mucus production has a very important role in healing your body. As I mentioned above, your body rids itself of toxins through mucus, so you do not want to inhibit this from happening. 

Fever reducers should also be avoided UNLESS your fever is too high or has lasted too long. High fevers can cause many issues if left untreated, including brain damage so it's important to pay close attention to how high your fever is and for how long. But when you are sick, a fever is your body's way to killing off the germs. If your fever does creep too high for your comfort you can take a cool bath to try to cool down, take fever reduces and if that doesn't work, contact your health care provider. But don't panic at the very first sign of a fever, your body is working hard to kill off germs. 

I am on the mend now, what other steps can I take? 

If you're anything like me, when you produce mucus you stuff tissues up your nose to avoid the drippage (sorry for the gross visual) but that leaves your nose red and sore. Rubbing a Calendula Salve over your rough, sore skin can help to reduce inflammation and help heal the dryness. 

Continuing to drink herbal teas, taking shots of elderberry and/or fire cider and making sure you are getting sufficient amounts of sleep is also vital for your body's healing process. Continue to eat well, exercise, spend time outdoors and stay hydrated. 

In conclusion, there is a lot you can do for your own health before relying on pharmaceutical products or doctors. Of course, doctors and pharmaceutical have their time and place, but as a country we rely too heavily on them. Did you know that the United States makes up 5% of the world's population but consumes 65% of the world's pharmaceuticals? Becoming informed of alternatives to pharmaceuticals and having some of these remedies on hand will put the power of your health back in your hands. 

I hope you found this post helpful and informative. Again I stress that this should NOT be considered medical advice. But I do encourage you to become informed and educated on health and how to advocate for your health. However, please seek the care of a trusted care provider if you are experiencing severe or worsening symptoms of illness. 

"So whether you eat or drink or whatever you do, do it all for the glory of God." 1 Corinthians 10:31

I'm Just in the Winter

 

I was recently having a conversation with a friend, sharing some deep struggles that I am going through and she shared the song Seasons by Hillsong Worship with me. 

The season of life I am in right now is one I never wanted to be in, I would have never chosen this for my life. I never wanted these struggles, but God has a different plan than my own. So what do I do? Do I sit around angry at God for not granting my wish? Do I become increasingly frustrated and bitter? Do I stop praying because it feels like God isn't listening? Or do I recognize that the harvest is going to be so much richer after this winter that I am going through. Do I continue to trust God as I know His plan, His timing, His vision for my life is going to be so much better than I could have ever planned myself. 

As the song goes:

"I can see the promise
I can see the future
You're the God of seasons
And I'm just in the winter
If all I know of harvest
Is that it's worth my patience
Then if You're not done working
God I'm not done waiting"

I don't know why I feel led to share that I am going through tough personal struggles at the moment. I don't want anyone's sympathy or attention, but I feel so strongly that we need to do a better job being open and honest about what we are going through. Maybe someone reading this needs to hear these words and know that they are not alone. Maybe you have been struggling lately or you have felt anger or bitterness towards God, you feel like He isn't listening and you're struggling to trust Him. That is okay. It's okay to be angry and frustrated, but with those emotions it's important to recognize that there is so much more. The God of the universe, the God who created us, Who knows all the stars in the sky and how many hairs are on your head, cares deeply about you. We need to trust Him and offer up our struggles to Him. 

As the song continues:

"Though the winter is long even richer
The harvest it brings
Though my waiting prolongs even greater
Your promise for me like a seed
I believe that my season will come"

Winter may be cold and dark, but we don't live our whole lives in the winter. Eventually the harvest comes, yielding life giving crops. Our life experience is much the same. Although we may go through dark and cold moments in our lives, there will always be better, more fruitful times. We need to get better at trusting God through the winter and acknowledge that times seem tough now and we don't understand but that spring is on it's way. 

"For I know the plans I have for you, declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future" Jeremiah 29:11

My Favorite Worship Songs

Welcome to March! As we are a full year into "two weeks to flatten the curve" and there are a lot of rough and raw emotions surrounding this month, I want to focus on our true, real savior, Jesus. It is only by God we are saved and I want to take the next few weeks to celebrate, praise and worship a God who loves us unconditionally. I figured I'd start with a fun post so today I am going to share a few of my favorite praise and worship songs. 

Music has always played a huge role in my life, it's how I met my husband (he was a drummer in a band and I was the obnoxious fan girl) and music is the easiest way I know how to connect with my emotions. Below you will find a youtube video of a song, a few lines from the lyrics and a narrative about how the song makes me feel or what it makes me think about. Obviously worship music is NOT about us or our feelings, but as an emotional and sensitive person I find worship music is a great way for me to get in touch with my emotions when I am not sure how else to express them. These songs are in no particular order, so sit back, listen and enjoy! 

Tremble- Mosaic MSC

Your name is a light that the shadows can't deny

Your name cannot be overcome

Your name is alive forever lifted high

Your name cannot be overcome

Jesus, Jesus, You make the darkness tremble

Jesus, Jesus, You silence fear

The story of dark vs light, good vs evil can be found in most stories throughout history. Humans have been struggling with good vs evil for all of eternity, it is a struggle that we will forever battle until we get to call Heaven our home. In the lyrics "You make the darkness tremble" this song is talking about how the dark can't exist if there is light and Jesus is the light of the world. How I relate that to the world we live in right now is that the lies society or the media or the government or anyone else tells us mean nothing if you know the truth. Just like darkness can not exist in the light, evil holds no power over good. 

Strong God- Vertical Worship

"There is none higher, no-o-o

There is none greater, no-o-o

There is none stronger than our God

Sing out, lift your voice and cry out

Awesome is our strong God, mighty is our God

Sing out, raise your hands and shout out

Awesome is our strong God, mighty is our God"

The lyrics to this song are simple and repetitive (like most worship songs, am I right?) but what gets me about this particular song is how it lifts God up above everything else in our lives. "Awesome is our strong God, mighty is our God" there is nothing in our lives that is stronger, greater or mightier than God. I first heard this song when I was feeling pretty down. I felt weak, powerless and not in control. This song was a reminder that although I may feel this way, I trust a God who is strong and mighty. With Him by my side I have the strength to concur these moments in life when we feel insignificant. I mean, He created the entire universe, He gave little David the strength to defeat a giant, He made Rebekah fertile when she was barren, He healed people from leprosy and gave the blind sight. There is nothing God can not do. 

Maker of the Moon- Elle Limebear

"Hello Maker of the moon

Your creation has inspired my every move

You're the science in the stars

There is beauty, there is fire in Your eyes

Here we are, face to face

Lost in wonder at the God of time and space

The universe declares Your praise

Singing holy, holy is Your name!"

This is arguably one of my favorite songs right now. In a time when the world is trying so hard to prove things with science and say science is fact and science is settled, I find the line "you're the science in the stars" as a refreshing reminder that we as humans don't know everything and are not meant to know everything. We try so hard to understand every aspect of the world around us, but we aren't meant to have the answer to every question. Additionally the following line is a great reminder of this as well "Lost in wonder at the God of time and space, the universe declares your praise" I often feel most connected with God when I am in nature observing His creation. Watching how the birds float above the earth, how the wind softly rustles the leaves of the trees, how the stream weaves it's way through the forest and the moss grows on the rocks. Nature, as a creation of God praises Him by simply existing. It doesn't seek answers or try to find it's purpose. It just exists. 

So Will I (100 Billion X)- Hillsong Worship

"If the stars were made to worship so will I

If the mountains bow in reverence so will I

If the oceans roar Your greatness so will I

For if everything exists to lift You high so will I

If the wind goes where You send it so will I

If the rocks cry out in silence so will I

If the sum of all our praises still falls shy

Then we’ll sing again a hundred billion times"

I would have shared the lyrics to this entire song, but I chose to share the bridge because as you know from my last song, nature. I see so much of God in nature. I see His beauty, I see His creativity, I see His love, I see His strength and power. God created and gave purpose to the tiniest of ants and to the largest of mountains. He gave the flowers beauty and the tree trunks strength, He gave the birds flight and put fish in the sea. He created this perfect, beautiful ecosystem. "For if everything exists to lift You high, so will I" 

You Say- Lauren Daigle

"You say I am loved when I can't feel a thing

You say I am strong when I think I am weak

And You say I am held when I am falling short

And when I don't belong, oh You say I am Yours

And I believe"

Perhaps one of the most well known songs on this list this song, no matter how times I hear it chokes me up. So often we feel beaten down and are told or we tell ourselves that we don't matter, we aren't loved, we aren't worthy. But God says the opposite. You do matter, you are loved and you are valuable. Another favorite line in this song is "The only thing that matters now is everything You think of me. In You I find my worth, in You I find my identity" We so often put our worth, our value and our identity in things that will ultimately fail us and then we feel horrible, we feel miserable and we wonder why life feels so terrible. I am not saying that with God your life will always be rainbows and butterflies, but with God life has a greater purpose, He loves us, He values us, He is our strength, and He will never fail us. 

I hope you enjoyed this post and I hope you found some new music to listen to. I look forward to this "March ministry" and sharing more about my faith journey with you. I am also going to include a spotify playlist of these songs and others below. If you have spotify, follow this playlist (I'll add to it often) and listen to it while remembering that God loves you. 

 

Don't hesitate to leave a comment below sharing your favorite worship songs! 

Let the heavens rejoice, let the earth be glad; let them say among the nations, “The LORD reigns!" -1 Chronicles 16:31

Your Health is Your Responsibility Part 3

When it comes to your health, you don't owe anybody anything. Other people's health is NOT your responsibility and likewise your health should never be someone else's responsibility (unless you are somehow incapacitated, in which case hopefully you have discussed your preferences for your care with someone you trust). Why do I say this? Well keep reading. 

In the summer of 2015 I started my journey of eating better. I was about to get married and wanted to make sure I looked great on my wedding day. Since then I have used food as a tool, not to lose weight or look good, but to make sure my body is nourished and supported. I studied prenatal nutrition as part of my doula certification and have since started learning about herbalism, holistic care and nutrition as well. I have spent countless hours researching and I try to make sure I am buying nutrient dense foods or high quality food-based supplements whenever I am unable to get the proper amount of nutrients needed through food. I have taken the time and energy to make my health my top priority. 

So imagine the shock when someone who knows literally nothing about me or my health tells me that I am a health threat to them. Imagine the shock when they bully and harass me for not complying to their idea of what health looks like. Health is not and will never be a one size fits all response. What may work for someone else, may not work for me and vice versa. I do what is best for my health. 

Ultimately, what I am trying to say is that the only person responsible for your health is YOU. Not the stranger in the grocery aisle next to you, not your doctor, not a scientist in a lab mixing up an antigen with aborted fetal cells. If you want make sure that your body can fight off the bacteria and viruses that it will be exposed to (because we are all exposed to trillions of germs around us every single day) and you want to make sure your immune system is functioning at it's most optimum level, it is your job to put in the work, do the research, eat the foods, drink the water, take the herbs or whatever else you feel is best for your body. Your health is your responsibility.

I know it may feel overwhelming, but you aren't in this alone. You can certainly have discussions with others and include others in the decision making process about what is best for your body. Talk to your doctor, get a nutritional panel done to see what you are deficient in, meet with a nutritionist, if your doctor's view of medicine is solely prescribing pills to cover a symptom get a new doctor or see a naturopathic or functional medicine doctor, consult a chiropractor, talk to your local farmer about the foods they grow and how they grow them, talk to your local grocery store manager to find out where their produce comes from. But ultimately any decision on what you do or eat is your decision. 

Although my main focus is on nutrition from food, the same "your health is your responsibility" saying can be said about medical procedures and treatments. Medical error is the 3rd leading cause of death in US. Blindly following our current medical system has killed hundreds of thousands of people. People who put the responsibility of their health in the hands of their doctors are paying the price. I am not saying to never go to the doctor. There are some amazing doctors out there who truly care for their patients. If I fall and break my ankle or get into a car accident you bet I'll be seeing a doctor, but to never seek a second opinion, to not do research on suggested medications or procedures, to not play an active part in your healthcare is foolish. I believe that most doctors generally care about their patients and most doctors get into the profession wanting to help others, in my opinion it isn't doctors that are failing, it's the medical system as a whole that is failing both patients and doctors. 

To sum it all up, eat the nutritious foods, pay attention to your body's needs, seek second or third opinions if something doesn't feel or sound right, do your own research on what doctors are recommending you, but most importantly make your health your top priority. If everyone in America focused on their own health in these ways, our rates of chronic illness, hospitalization, disease, medical error, death, etc. wouldn't look quite as grim. 

Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s. 1 Corinthians 6:19-20

Your Health is Your Responsibility Part 2

To continue with celebrating what I deemed "health month" here on my blog, I'd like to talk to you about cigarettes and pharmaceutical companies. No, I am no trying to sell you a nicotine patch. 

What if I told you right now that Camel cigarettes are the most preferred brand of cigarettes among doctors today. What if I told you a recent medical study showed that there was no adverse effects on the nose, throats and sinuses of those who smoke Chesterfield cigarettes. You'd call me crazy right?! Well in the 1930's-1940's these ads ran daily in America for all to see and to influence the minds of Americans everywhere. Tobacco companies strategically used people's trust in doctors and the medical system to sell their brand of cigarettes. They knew that doctors were held up in society as being well educated and trustworthy, so if they could convince people that doctors use and trust their brand of cigarettes, they would sell more of their cigarettes. And guess what? It worked! 

Before the 1950's there wasn't much data on cigarettes being bad for you. That is because they didn't do the necessary studies, and when they DID do the studies, it was like the "study" mentioned in this Chesterfield advertisement "A medical specialist is making regular bi-monthly examinations of a group of people from various walks of life. 45 percent of this group have smoked Chesterfield for an average of over ten years. After ten months, the medical specialist reports that he observed... no adverse effects on the nose, throat and sinuses of the group from smoking Chesterfield." Now that sounds legit right. This medical specialist looking at a wide variety of people who are smoking and find no adverse effects. So marvelous, it definitely proves that Chesterfield is THE brand to smoke if you don't want any adverse health effects. Except when these claims were being questioned and people became skeptical the pressure was on. These ads continued to run for almost 30 years despite growing evidence that smoking cigarettes was NOT safe and DID cause many adverse reactions. Unfortunately many, some of my family members included, lost their lives due to the trust they had in these cigarettes. Lung cancer makes up around 25% of all deaths, and around 480,000 deaths annually are caused by cigarettes (including second hand smoke). 

Perhaps even more alarming was how these ads were targeting specific groups of people, including young people and pregnant women. Now this is where I may start to lose some of you, but in my own observations I see the pharmaceutical companies doing the exact same thing with vaccines. Yikes, right? Pharmaceutical companies are taking a play directly out of the tobacco companies playbook. I know to someone who hasn't dove into this rabbit hole that may seem insane, but stay with me. Both tobacco companies and pharmaceutical companies advertise their vaccinations and created a vaccination schedule for the most "vulnerable" of our population (young people and pregnant women), they use doctors and the medical system to gain your trust, they gaslight, silence and censor anyone who dares question them and they make billions (if not trillions) of dollars doing so. Profits over people, every. single. time. 

Perhaps what scares me the most about pharmaceutical companies is their criminal history. Pfizer alone has paid out billions (pocket change for them) for lawsuits against them (more details on their lawsuits later), Johnson and Johnson have been involved in numerous lawsuits for their carcinogenic baby powder they kept on the market for decades despite the evidence and lawsuits against them, Merck reached a $4.85 billion lawsuit for their drug Vioxx when they failed to disclose known risks of the drug including death, GlaxoSmithKline paid out billions of dollars for promoting Paxil, Wellbutrin, Advair, Lamictal, and Zofran for off-label and non-covered uses, in addition to paying kickbacks to physicians for prescribing those drugs and there are so many more. There is not a single pharmaceutical company on the planet who has not been involved in criminal activity. 

Let's look specifically at Pfizer for a second since they are one of the major suppliers of the SARS-CoV-2 shot. The following section is taken directly from a Matthews & Association article highlighting just a small amount of the lawsuits Pfizer 

"Here’s a brief glimpse of Pfizer’s track record for safety and ethics. This is a short list, by no means inclusive of the company’s entire rap sheet.

•Pfizer received the biggest fine in U.S. history as part of a $2.3 Billion plea deal with federal prosecutors for mis-promoting medicines (Bextra, Celebrex) and paying kickbacks to compliant doctors. Pfizer pleaded guilty to mis-branding the painkiller Bextra by promoting the drug for uses for which it was not approved.

•In the 1990s, Pfizer was involved in defective heart valves that lead to the deaths of more than 100 people. Pfizer had deliberately misled regulators about the hazards. The company agreed to pay $10.75 Million to settle justice department charges for misleading regulators. 

 

•Pfizer paid more than $60 Million to settle a lawsuit over Rezulin, a diabetes medication that caused patients to die from acute liver failure. 

 

•In the UK, Pfizer has been fined nearly €90 Million for overcharging the NHS, the National Health Service. Pfizxer charged the taxpayer an additional €48 Million per year for what should have cost €2 million per year. 

 

•Pfizer agreed to pay $430 Million in 2004 to settle criminal charges that it had bribed doctors to prescribe its epilepsy drug Neurontin for indications for which it was not approved. 

 

•In 2011, a jury found Pfizer committed racketeering fraud in its marketing of the drug Neurontin. Pfizer agreed to pay $142.1 Million to settle the charges. 

 

•Pfizer disclosed that it had paid nearly nearly 4,500 doctors and other medical professionals some $20 Million for speaking on Pfizer’s behalf. 

 

•In 2012, the U.S. Securities and Exchange Commission announced that it had reached a $45 Million settlement with Pfizer to resolve charges that its subsidiaries had bribed overseas doctors and other healthcare professionals to increase foreign sales. 

  

•Pfizer was sued in a U.S. federal court for using Nigerian children as human guinea pigs, without the children's’ parents’ consent. Pfizer paid $75 Million to settle in Nigerian court for using an experimental antibiotic, Trovan, on the children. The company paid an additional undisclosed amount in the U.S. to settle charges here. Pfizer had violated international law, including the Nuremberg Convention established after WWII, due to Nazi experiments on unwilling prisoners. 

 

•Amid widespread criticism of gouging poor countries for drugs, Pfizer pledged to give $50 million for an AIDS drug to South Africa. Later, however, Pfizer failed to honor that promise."

As you can see their criminal records are extensive, unethical, immoral and disgusting. This blog's purpose is to promote what a beautiful, wonderful world we live in, but I also need to talk about the realities that not many people want to discuss. The allopathic/western medicine way of treating health is not working, and hasn't been working for a long time. It's time we start to demand transparency and honesty from these companies and the organizations that approve and market these products. 

Science is wonderful and fantastic, but it can also be bought and as proven by these lawsuits, manipulated and fraudulent. I would NEVER tell anyone what medical treatment or procedure to do, however I do advocate for everyone to make their own informed choices on their health. Get multiple opinions, do research on your own and decide what is best for YOU. Do not let a system that profits off of your illness call the shots. Do not feel bullied, harassed or coerced into any medical procedure or treatment. YOU are the only one responsible for your health, so take the role seriously and do what is best for you. 

For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ also does the church, Ephesians 5:29

My Health is My Responsibility

Happy February! I am now deeming February "Health Month" on my blog and will be sharing some of my health tips and my routine. There are plenty of "this is my skin routine" or "here is my hair routine" blogs and youtube videos out there, but I am ready to be a trend setter and share my health routine! Over the last few years I have become very holistically minded as I learn and research more about the human body and health. As I research and discover a lot of great information, I have come to understand the importance of good nutrition, supplementing when you are unable to get the right nutrients from your food, a good night sleep, drinking enough water, etc. and I hope to use this post to give you an idea of what products and herbs I use and trust.

Health is not a one size fits all response, but it IS the responsibility of each individual to do the research and learn what is best for them and advocate for their own health. I am not a healthcare provider and nothing in this post should be considered medical advice, but I encourage you to do your own research and decide what is best for you. 

It's important to know your body and know what nutrients you are getting through food and if you aren't getting enough of a certain nutrient, you may want to consider supplementing. You may notice essential nutrients not on my list, like vitamin C. Vitamin C is also a very vital nutrient for our body especially our immune system. Since I eat a lot of foods high in vitamin C like peppers, broccoli, kale, brussels sprouts, lemons, thyme, parsley, strawberries and oranges, I do not find that I need to supplement with vitamin C. When possible receiving nutrients through food should be priority, but since it isn't always possible, supplementing is a good alternative. Stay tuned and I'll share more information on supplements below.  

The first health product I use that I want to talk about is herbs, specifically herbal teas. I am so blessed to work close to an AMAZING herb shop full of locally grown herbs, loose leaf teas, tinctures, oils and more! I have teas for all kinds of symptoms, a headache tea, throat coat, hormone balancing, stress relief, etc. When I am in the mood for a hot cup, I'll turn on my electric kettle, pick out the herbal tea blend I want and within a few minutes I have a steamy hot cup of nature's medicine. At the same herb shop I also get a jar of raw honey, the perfect sweet addition to an herbal tea. If you want to receive the benefits of herbs, but aren't a fan of tea, Tinctures are another option. Tinctures are a concentrated extract of the herb, made by soaking parts of the herb in alcohol or vinegar. They come in small bottles but they sure do pack a big punch! No matter how you take your herbs, be sure to research which herbs will most benefit whatever condition you are looking to treat. I highly recommend the book Herbal Medicine For Beginners and if you are a fan of podcast The Holistic Herbalism Podcast is a great listen! 

Next is zinc. Zinc is essential for a healthy, functioning immune system and a zinc deficiency can greatly weaken the immune system while will make you more susceptible to illness. I use zinc in two different ways depending on how I am feeling. On a daily basis I take a liquid form of ion zinc. It's vital to use Ionic Zinc because it inhibits replication by binding to the viral RNA. If I am starting to feel under the weather I might also add zinc tablets with echinacea (an herb that helps treat a common cold) to further support my immune system. However, too much zinc can lower copper stores in the body which is also needed for a healthy immune system, so it's important to have a good balance and not over do it. About 3mL is recommended per day for a health adult, however it may be beneficial to meet with a nutritionist or naturopathic doctor to see what they recommend for you. 

Elderberry is perhaps one of the most popular ways to support your immune system. Elderberry is

high in nutrients like Vitamin C, which is an antioxidant that strengthens your body's natural defenses, lowers risk of heart disease, helps prevent iron deficiency and boosts immunity. Elderberry is also high in phenolic acids, which help reduce oxidative stress in the body and anthocyanins which provides anti-inflammatory effects. Studies have shown that Elderberry Syrup can fight the flu, reduce the duration of illness and reduce inflammation. If preparing elderberry syrup at home, be sure to read the instructions carefully. Elderberry has many benefits, but in it's raw form it can cause stomach discomfort. If you want to make your own, I recommend this recipe which also contains ginger, cinnamon, cloves and honey- all of which sweeten the syrup and provide additional nutritional benefits. Personally, I don't take Elderberry every day although during flu season and while colds are viruses are going around it's okay to take daily. I typically drink 1 cup per day for a few days in a row if I am starting to feel sick, or if I've been around people who are sick or have been sick. I might also drink a cup here or there throughout the winter, but I do not drink it on a regular basis. I always just have it on hand and use on an as-needed basis. 

Magnesium is another great mineral to add to your daily healthcare routine as about 50% of people are deficient in Magnesium. Magnesium is essential for cell function, it helps convert food to energy, helps new proteins form from amino acids, helps create and repair DNA & RNA, helps regulate neurotransmitters which send messages throughout your brain and nervous system. This study in rodents found that increased levels of proinflammatory cytokines were reported in animals deficient in magnesium, this activated inflammatory response has potentially negative effects on immune health. Magnesium also plays a critical role in mood, having enough magnesium may help fight depression. This study found that for people under 65, low magnesium intake gave you a 22% greater risk of depression. I personally take MegaFood's Calcium & Magnesium since I don't eat a lot of dairy, and calcium is also a very important nutrient. However in the past I've taken it in a spray form and an epsom salt bath is also a great way to absorb Magnesium. 

Another well known nutrient is vitamin D. Vitamin D is most well known for being absorbed by the skin through sunlight- but low levels may also be found in foods like salmon, herring, sardines, tuna, shrimp, egg yolks and mushrooms. Somewhere between 40%-50% of Americans are deficient in vitamin D, so if you can't get outside daily or don't like fish, you may want to look into a high quality supplement. In the summer I spend a lot of time outside so I don't worry about supplementation, but in the winter months when it's cold and dreary and it seems like the sun rarely shines, I will do what I can to make sure I am receiving enough vitamin D. Some benefits of vitamin D are that it helps calcium absorption. It also fights disease, has been found to reduce risk of multiple sclerosis, help to reduce likelihood of developing the flu, and it reduces depression (if you suffer from seasonal depression it may be due to vitamin D deficiency) among other benefits. 

Fire Cider is the last thing I want to talk about today. Fire Cider is an ancient folk remedy handed down through many generations that was almost forgotten about until a few decades ago when herbalists started making it again. I don't know if you can ever get used to the taste of fire cider. It's an amazing concoction, and if you make it yourself you can customize it with your own herbs and spices to give it whatever other nutritional benefits you prefer. I buy Shire City Herbals brand which contains Apple Cider Vinegar, Honey, Oranges, Lemons, Onions, Ginger, Horseradish, Garlic, Turmeric, Habanero Pepper and Black Pepper. It's just as gross as it sounds so have a glass of water nearby to wash it all down, but it's an amazing concoction and a great example of "food as medicine" it contains many foods that are known to combat the cold and flu as well as anti-viral, anti-bacterial and anti-inflammatories. If you are taking it while already sick it will definitely help clear up your sinuses. I currently take the equivalent of one shot per week, and when I am sick I'll take it a little more often. As much as this little bottle tastes terrible, it sure does have incredible benefits!

As far as supplements, there are so many products out there on the market it can be overwhelming to know which brands are best. This post is not to advertise any certain brand but to let you know the products I've been using and that I trust. I do not have any affiliation with any brand on this post and don't make any money from selling supplements. However, I have done a lot of research that points to food based supplements. Take time to research how your supplements are made, where they source from and and if they use any synthetic ingredients or not. Then pick one that you feel comfortable with.

My last thought before I go is to leave you with some references. One of my all time favorite books is Be Your Own Doctor . This book is part of a series with Be Your Own Doctor II and Be Your Child's Pediatrician. Of course in life or death situations you'll want to go to a doctor but these books are an amazing resource for how to treat common ailments like warts, tooth aches, cuts & scrapes, muscles aches, etc. at home. If you are local to me, there is a shop in Honey Brook called "King's Herb Nook" which I HIGHLY suggest. They have these books available (along with many other great resources), but they also have in stock many of the herbs, tinctures and salves that these book discuss. 

I hope you learned something new in this post and I hope it encouraged you to think about the food you eat, the nutrients you are taking in, and how you can make sure your body is supported and thriving. Health is a personal responsibility and it's up to you to do the work. Stay healthy and if you have any questions please don't hesitate to reach out to me. I am always happy to talk about health and nutrition! 

Then God said, “Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you. Genesis 1:29

Hope

The value and meaning of our lives do not come from our political leaders or from a political party. As I sat back yesterday and read through the many opinions being expressed on social media I couldn't help but think about how much people define their value and worth by their political party and how many people defend and praise one side or the other so much so that they'd be willing to lose friendships and possibly even die over their political beliefs. As I sit back and watch all of the division unfold around me and witness hypocrisy from both political parties and their members it's hard not to feel discouraged. But my hope is not in politics or in people.

My worth, value and the meaning of my life has nothing to do with who is in office or my opinions about who is in office. My value and worth comes from God. He created me and knows every hair on top of my head and He knows the name of every single star in the sky. He cares about me and loves me unconditionally. My hope comes from Christ and the promise of an eternal life, not from broken humans perpetuating a broken system in a broken society. 

I don't want to get all preach-y, but if you can take anything away from this post it's that no matter what, you matter & you are loved. Surround yourself with people who realize and respect that. Take time to talk to the Creator of the universe. Don't get hung up on a broken system or look for your worth in other people or things. You can't control the situations around you, but you can control your own actions and how you respond. Be kind. Spread love, light and truth. 

I created this playlist of songs I find happy & hopeful. Songs that remind me how great life is. Songs that remind me that God's plan is way bigger and better than my own. Songs that make me want to drive down the coast with my windows open feeling the hot summer sun hit my skin (yes I know it's January and it's freezing out) If you have spotify feel free to follow the playlist and listen as a reminder that life is great and amazing because you exist. 

For I know the plans I have for you, declares the LORD, plans for welfare and not for evil, to give you a future and a hope. Jeremiah 29:11

What is Our Friendship Capacity?

What is the magic number? According to British anthropologist Robin Dunbar, the magic number is 5. What am I talking about? Best friends of course! Everyone wants to have friends and be a part of a valuable relationship. But how many friends is too many and how many friends can you maintain stable, healthy relationships with at one time? According to Dunbar's research, a person has the mental and emotional capacity to have 5 extremely close "best" friends, 15 good friends, 50 friends-ish, 150 meaningful contacts, 500 acquaintances, and 1500 people you can recognize. What I found most amazing by this theory was that when studied in the natural world it has found to be true for many different groups of people. A 2008 survey by the Knot found that the average wedding guest list was 148 people, English villages in the 1800's contained an average of 160 residents, today some religious communities such as the Amish may split groups once the community reaches over 150 members, and the owner of Gore-Tex would only hire under 150 employees at each of his factories to encourage better and higher functioning relationships among his employees. 

Although the human brain is an amazing thing that we (as much as we don't like to admit) still don't know a lot about, we do know that it has it's limitations. How many other humans we are able to connect with on an emotional, friendship level is one of those limitations. But with our easy access to social media and the internet, how we interact with people and information is changing and how many people we interact with on a daily basis is changing. I can't tell you how many times my Father-in-law has told me "Daughter, you need to take a break from social media" and as much as I hate to admit it sometimes he is right. We just don't have the capacity to keep up with and process information from 900 of our facebook friends. (After typing this I had to check how many facebook friends I have and I have 959 friends, I love you all, but I can't keep up with all of you.) 

A conversation with a friend mine, Claudia (follow her on IG @beilersinlove) is what sparked my interest on this topic and what prompted me to start researching Dunbar's Theory. During one of our coffee dates she briefly mentioned this theory as we were talking about the information overload we receive from social media. She mentioned that we were never meant to know all of the details of what is happening all around the world at any one point in time. Think about it, while I am sitting in my warm, cozy bed in Pennsylvania, USA I can jump online and read the news from any country or city in the world. If I want to know what is going on in Ireland, Greece, Taiwan, Russia, or anywhere else in the world this exact moment I can look online. However, with social media most of the time we are not out seeking this information it just appears on our timeline. Headlines like "8 Dead in Murder Suicide at Elementary School in Kansas" or "Tsunami Terrorizes Coastal Towns in Japan" although there is nothing wrong with sharing important events, reading these headlines daily overloads our mental capacity, desensitizing us to our own communities news and information. I have included an IG story from Claudia further explaining her research into this as well, I highly suggest taking a look! 

Desensitization was the topic of conversation for my friend Marissa and I this past Friday night when I brought up Dunbar's Theory and the limitations of our own mental bandwidth. I couldn't have agreed with her point more. Seeing devastating and terrible headlines daily from events that happen in places you've probably never been and may never see in person, desensitizes you from the tragic things that happen in your own community and it takes away from the sense of community our society once had. In my observation, the constant bombardment of information plays a huge role in our ability to have compassion, empathy and connection with other people. 

In conclusion I want to encourage you to keep the ones you love close. We NEED friends and human connection, it's a vital part of living a healthy life. However, don't feel like you need to be friends with everyone all the time. It is emotionally and physically draining to be focused on everyone around you and all of the information being thrown at you all of the time. It's healthy to have a balance and it's okay to take a step back from relationships that are draining you of your own mental capacity and energy. And it's the same with information. Technology has allowed us to have access to more information than any of our ancestors ever had. Every now and then take a step back and take time to enjoy what is around you, to enjoy those you love, to care for yourself and to not let your brain go into overload. 

Side Note: This video by Robin Dunbar himself was very interesting and it was cool to hear from the man behind the theory! 

His entire conversation is available on youtube, and I suggest that if you are interested in this theory and hearing more from Mr. Dunbar, you check out his videos on youtube and his research!

As iron sharpens iron, so one person sharpens another. Proverbs 27:17

January 2021 Playlist

Music has always played a huge role in my life. Curating my own playlists is one of my favorite things to do, I curate my road trips, plane rides and even my own weeding! Music 

Check out my songs of January 2021. This is a collection of hopeful and encouraging songs as well as songs that I've been jamming out to lately that make me feel happy! 

Enjoy and if you have spotify feel free to follow my playlists! 

  

"Make a joyful noise to the Lord, all the earth; break forth into joyous song and sing praises!" Psalm 98:4

Q & A

 As I revitalize my blog I figured I'd post a "get to know me" post. Below is a Q&A of questions I stole off of the internet. Thank you for going on this blog journey with me and hopefully you learn something new about me.

What is your name? 
Samantha Swartz

Are you married?
Yes! 6 years this year!

What is something that surprised you about adulthood?
That no one knows what they are doing. We are all just kind of figuring it out as we go! 

Are you named after someone, if yes then after whom?
Yes, growing up my mom's neighbor was named Samantha and she always liked that name.

Do you love animals, if yes then which one you love most?
YES! I love cats! 

Do you love playing any sports, or just watching it?
I was never into team sports. I did gymnastics as a kid, then many years of dance where I competed for two years, and now I am into golf. I never felt like I was a good enough athlete for a team to rely on me to catch, throw or kick a ball, so I never got into those sports. 

Do you have children? And how many?
Not yet, but I hope to some day.

What is your favorite thing to drink?
Water. It's pretty much all I drink besides an occasional herbal tea and the even more occasional cup of coffee. However, my husband got me a juicer for my birthday so I need to learn how to make amazing fresh fruit juices! 

me in the barn sometime around 1997-1998

What is your fondest childhood memory?
When I think of my childhood the first thing I think of is carelessly running around the farm, playing in the barn, stomping around the creek and playing in the piles of hay bales. I had a pretty good childhood growing up on a farm. 

Do you consider yourself to be an extrovert or introvert?
I am a good mix of both. I have my moments when I am happiest surrounded by my family and friends but I do like to retreat to my house and spend time alone. I took the Myer's Briggs with a therapist in college and I was right between E/I- she didn't know exactly how to categorize me. 

What is your greatest achievement in high school?
I was dance captain for our schools musical. After I graduated I went on to choreograph the musical for two years. It was a ton of fun and challenged me to step out of my comfort zone.

Do you have a fear of anything? 
I have a fear of being unloveable, that everyone I love will eventually stop loving me back and that I will be alone. 

Where do you want to travel?
Everywhere. If I had to jump on a plane somewhere tomorrow (in a world where the world is normal again) some of the places on the top of my list are Ireland, England, Peru, Greece, or anywhere tropical.  

Have you ever been to Europe? Where?
Yes, I studied abroad in Italy. 

Positano, Italy 2014

Do you love history? Did you have high grades in history classes?
I HATED history in school, it was my least favorite subject. I took a few art history courses in college and enjoyed those and now that I am older I love learning about history. I wish I could go back and retake the history classes I didn't pay attention to in high school. 

What is the craziest thing on your bucket list?
There are so many things I want to do that some people may think is crazy. Skydive, learn how to rock climb, bungee jump, etc. 

What is your enneagram?
I am a 9w8. I avoid conflict with others most of the time, but am often at conflict with myself. I can be a fairly unhealthy 8 at times, which conflicts with my 9-ness, which overwhelms me and makes me shut down and internalize everything and then explode. 

When was the last time you cried?
A few days ago. I get intense menstrual pain and the bath water wasn't hot enough so I cried in the tub while cursing Eve for the curse of menstrual pain and the water for not being hot enough. 

Where would you live if you had to stay for the rest of your life?   
Am I allowed to bring my friends and family with me? I'd probably pick somewhere tropical. Give me all the palm trees, hot sun, sand, ocean, steel drums, pineapples, and dolphins

What song do you listen to when you feel sad?
I put on worship music. I currently have a spotify playlist I titled "you are doing okay" that contains a few of my favorite worship songs or songs that remind me the goodness and faithfulness of God. When I feel sad or anxious or fearful I put this playlist on. (Check it out by clicking the link above!) 

If you could only eat one type of food for the rest of our life, what would it be?
Mexican Food, there is nothing better than tacos, quesadillas, nachos, and enchiladas

What’s more important, the journey or the destination?
Both have equal importance, I don't think I could pick one. Where you are going is so important but the journey to get there is what will challenge you, grow you and make you a better person

top left is us with my in-laws, top right with
my family, bottom with Will & Marissa

Who are the most important people in you life and why?
Wow, this is going to be a long answer because I have so many amazing people in my life who I love so much! First is my husband, obviously. If I list out the reasons why I love him and his importance in my life this blog post will be too long and mushy. Next is my family as they support me and love me including my in-laws who have treated me like their own daughter since the beginning of Josh and I's relationship. Their unconditional love and kindness is a huge example of Christ's love for us and I am forever thankful for their influence in my life. Our closest friends definitely deserve a shout out on here too. Will and Marissa have been there for us both since college. Our friendship has grown and matured so much over the years and I am so thankful for the both of them and thankful that we only live a few blocks away from each other! I know there are many more people who play important roles in my life one way or another, but I don't want this answer to be too long. 

What is the weirdest thing you've eaten? 
I accidently ate octopus when I was Italy, I also had a gator nugget (a chicken nugget but with alligator meat) other than that I have a pretty bland diet of fruits and veggies. 

If you never had to work and money was no object, what would you do with your life?
I would want to travel and immerse myself in different cultures. I would also want to do good deeds everywhere I go, build wells and schools or whatever the community needs are wherever I am in the world. 

Preschool graduation

When you were in Kindergarten, what did you want to be when you grew up?
I wanted to be a teacher. I used to use my Barbie's and dolls and play "school" I ended up interning in an elementary school classroom my senior year of high school, and I really enjoyed it and I think I could have been a good teacher, but I didn't feel like it was the best fit for me. 

What music are you currently listening to? What is your favorite music genre?
This Girl by Lauren Daigle has been my jam lately. I don't think I can say what my favorite music genre is. Music has played such an important part of my life, I often curate playlists based on my moods or events and I listen to and appreciate every genre except country music. Sorry not sorry!

Any last thoughts to leave your readers?
I want to let you all know how much I value and love you. I am excited to be in this life journey with you and I hope you find something encouraging and thoughtful on my blog page! 

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.” Joshua 1:9