Strawberry Rhubarb Love

You know how sometimes you are strolling through the produce isle of the grocery store and you come across some strange, exotic-looking fruit or veggie and think, “What in the world is that and what do you do with it?”

It was probably rhubarb.

I can’t count the number of people who have strolled through my kitchen as I was preparing this scrumptious strawberry~rhubarb crumble pie and asked what the ‘red celery stuff’ was.  It looks so pretty, all shimmery and red, and everyone wants to try it.  I try to warn them that its kinda tart but they never listen.  So, I watch, amused, as they pop a piece in their mouth, chew and pucker.

My own love affair with rhubarb began when I was three.  The lady who lived across the street from us grew rhubarb in her garden and every spring, she’d pick that first batch of deep red rhubarb and bring a basket full to our front door.  I’d snatch a stalk or two and sit on the front porch gnawing on it until my lips were sore and my belly ached, then I’d wait impatiently while my mom cut the rest up to throw in a pie.  Even now, all these decades later, that is still one of my favorite childhood memories and the smell of a rhubarb pie can still take me back to those happy, carefree days.

So, after my trip to Soulard, I decided to share my own version of mom’s rhubarb pie with all of you.

Now, let’s not kid ourselves.  This desert isn’t about nutrition and healthy living.  Not completely.  Although, strawberries and rhubarb both carry their own healing properties and are very good for you.  To make myself feel a little better about devouring the whole pie on my own, I usually substitute regular sugar with turbinado sugar.  I tell myself that, since turbinado has less calories, its not so bad…

So, here’s how you do it.

Ingredients:

2 pie crusts

2 cups strawberries, hulled and sliced
4 cups rhubarb, sliced
1 cup sugar
1/2 cup flour

For Crumb topping
1 cup flour

8 Tbsp butter, melted

1/2 tsp. cinnamon
1 c. dark brown sugar, firmly packed
1/2 c. rolled oats
3/4 c. chopped pecans or walnuts

Preheat oven to 425.

Mix sugar, flour, strawberries and rhubarb.  Stir gently until the fruit is completely coated.  Allow to sit for 5-10 minutes so the fruit releases their juice.  Pour into uncooked pie crust.

Mix all ingredients for crumb topping until crumbly.

Here’s where you can really get creative.  Or not.  For those less creatively inclined, you can simply cover the pie with the crumb topping and pop it in the oven.

Or, you can use the second pie crust to add hearts, flowers, lattice or any other design you choose.  I do both. I don’t own any cookie cutters, so I cut all the shapes by hand and stick them together using melted butter.  Then, I brush some more butter over the top and sprinkle it with cinnamon and sugar.

When the pie is ready to go in the oven, cook it at 425 for 15 minutes, then lower the temperature to 375 and bake another 35-40 minutes until the crust is golden brown and filling is bubbling.

That’s it.  Here’s my latest creation

My kids and husband nearly came to blows over who got the pieces with the hearts on them.  It’s heartbreaking to see the lengths they’ll go to for that perfect piece of pie…

Sometimes, I’ll get really crazy and throw in a few raspberries or blackberries, and once, I even threw in a couple peaches that needed to be used before they went bad.  Talk about delicious additions!  This recipe is super forgiving so go ahead and experiment.  I’d love to hear how yours turns out!

The Farmer’s Market Challenge

May has arrived and brought with it the opening of Farmer’s Markets everywhere.  This is absolutely my favorite time of year!  I love walking from vendor to vendor, browsing their goods and haggling over the cost of a ripe, juicy tomato or a plump round melon.

Remember all those past posts where I rambled on and on about the benefits of organically grown fruits and veggies?    I’ll let you in on a secret.  When I have the choice between certified organic or home-grown, I’ll choose home-grown every time.  Why?  Well, mostly because the ‘organic’ certification doesn’t mean much.  It simply means that you can only use certain chemicals to grow your food.  Often, it is no more organic or healthy than what is sitting in the normal produce section of the grocery cooler.

Home-grown, however, is a horse of a different color.  Here in my neck of the woods, when you ask the guy at the Farmer’s Market what he uses to grow is veggies, the answer is likely to be, “a little dirt and sunshine”.    When you ask him if he uses any chemical fertilizers for his crops, he’ll look at you sideways and ask , “Why in the heck would I do something like that?”.   Chances are, his fertilizer came from the horse, cow or chicken that lives in his pasture and the weed-killer has a name like Dorothy or Mary.

You might think that a die-hard naturalist like myself comes from a family of naturalists.  Sorry to disappoint.  In truth, most of my family thinks I’m a little strange.  My parent’s medicine cabinet looks like a mini pharmaceutical company and their pantry is stocked with the latest boxed and canned meals.  ‘To each his own’ is my motto, but on my last trip home I had the opportunity to prove a point to them.   Here’s how the conversation went:

“Food is food.  Why pay more when it all ends up in the same place, anyway?”  my father asked.

“It isn’t all the same and you don’t have to pay a lot more for the good stuff,”  I answered.

“Yes you do,”  he insisted.  “The organic apples sit right there next to the regular apples in the grocery store.  They have less apples and cost twice as much!”

“Then you are shopping in the wrong place,”  I insisted.  This led to a discussion of local markets, labeling practices and the fact that you have to get out of bed early on Saturday if you want the best deals.

So, a challenge was issued.   The rules:  We both start out with $75 and can’t go over.   We have to have enough food to feed 9 people three full meals. The prize:  The joy of being right.

Since my dad tends to fudge the rules if necessary ~ something I would (almost) never consider doing ~ my mom gathered all our credit cards and check books.   Okay, we are little bit competitive in my family.  So?  I was soooo gonna win this thing!

The truth is, I have a secret weapon.  When I’m at my parent’s house, I’m only 15 minutes from Soulard Farmer’s Market.  I had this one in the bag, baby!

Soulard Farmer’s Market is the grandmama of all Farmer’s Markets.  It has been a landmark in St. Louis since the 1700’s and is open year round.   It is located near the intersection of Hwys 44 and 55 in a neighborhood that consists of two-and-three story row houses that are slowly being remodeled to resemble their former beauty and is surrounded by quaint little pubs and kitchy boutiques.  This time of year, every stall is filled and you can find the usual farmer’s market faire, but you can also find freshly butchered meat, handmade clothes, incense, jewelry…there’s even a rug seller!

So, with my $75 in my pocket and two reusable grocery bags, we set off to Soulard.

Some girls get excited about buying new shoes, sexy lingerie or that perfect outfit.  Me…I get excited over fresh fruits and veggies, handmade goodies and the getting the best bargain.  Go figure…

When you first arrive at the market, you are met with a symphony of sights and sounds.  Street musicians set up with their tip jars and instruments, flower vendors hawking their bouquets and eager market-goers haggling over the price of oranges and lemons combine with the scent of spices, fruit and funnel cakes.

Bates Street Folk 'n Blues Band

My brother started the trip by buying some alligator on a stick while my daughter ran straight to the pastry vendor and bought the biggest funnel cake in history.  I was a little nervous that they were cutting into my $75, but still confident.    After a leisurely walk up and down the rows of vendors, I was ready to start purchasing.  And, did I ever purchase…!

My total bill?  $53.  My haul?  Check this out!

After I had all my fruits and veggies, I realized that I’d forgotten the meat.  I hate it when that happens!  I still had $12 left.  So, I dashed over to the butcher’s stall and scored 2 lbs of fresh sage sausage and 2 lbs of fresh ground beef.  That left me just enough to grab 2 dozen fresh eggs and a loaf of bread.  I had $3 left, so I grabbed a fresh-squeezed lemonade on my way out and pocketed the change.

We made it back to my parents’ house at the same time as my father.  Now, nobody likes a bad winner, so I’ll just say this.  It was a lot easier carrying in my dad’s 5 grocery bags of food from the local supermarket than it was carrying in my haul from Soulard.  I love winning!

The point I proved?  Fresh, home-grown food doesn’t have to cost more.  Especially this time of year when nearly every town has a farmer’s market.  To make it even better, I supported local businesses and got some fresh air and exercise out of the deal.

The meals?  Fresh veggie and ground beef lasagna for dinner,  my favorite Nirvana Omelet and sage sausage for breakfast and the best leftovers and a fresh fruit salad for lunch.  The recipes…check back in a day or two…

Fresh Air and Sunshine

It’s been a long, cold winter.  Ice storms.  Snow storms.  Record lows.  Record highs.  Cabin fever has set in and the rounds of tonsilitis, strep throat, flu, bronchitis, ear infections and other minor ailments have taken their toll.

Today, though, I felt the first stirrings of hope.   The sun was shining, the sky was brilliantly blue and dotted with lovely white, puffy clouds, the birds were singing and I was sick of being cooped up.  So, I decided to take advantage of the unusually warm February morning.  I stoically ignored the hacking coughs that seized my lungs, threw on my tennies and headed out for a walk.

The first block was great.  Liberating.  Invigorating.

The second block I don’t remember, lost, as it was, in fits of hacking coughs that made my already-sore lungs spasm and scream in pain.

The third block was traversed in a daze as I struggled to catch my breath and concentrate on the lovely day.

The fourth block was heaven.  The pain began to recede from my chest and the coughing was gone.  I could finally breathe again and for the first time in a week I could actually smell.

So, I kept going.  As I walked I thought about the beauty of nature, the complexity of the world around me and the amazing resiliancy of the human body and spirit.  The more I walked, the better I felt and the deeper my thoughts went.  Eventually, they settled on a train of thought that I couldn’t get away from.

Why is it that when we get sick, we tend to want to huddle under the covers and shut the world out?  Why do we run to the doctor or pharmacy at the first sign of sniffles, down the (un)magical pill and expect instant relief?  Why do we bundle ourselves up and insist that all we need is a little more rest while our windows are shut tight against the fresh air and sunshine that lend themselves to healing our bodies?

I suppose, before I go any further, I should clarify.  I’m not suggesting we run out half dressed in a snow storm.  If that’s what you were contemplating after reading the first few paragraphs of this post, you are obviously of lower-than-average intelligence and have no business thinking on your own.

No, what I’m talking about is simply this:  Sometimes, all our body needs to kick out the last of those stored-up winter germs is an hour or two of fresh air and sunshine.  A walk around the block to get the blood pumping.  A trip around the yard picking up the sticks and debris that winter has left behind.  A picnic lunch in the back yard.

Forget for a minute what you’ve heard about too much exposure to the sun.  Pretend for an instant what the Medical-Powers-That-Be have drilled into us about exposure to the sun causing skin cancer and other various illnesses.  Instead, focus on reality.  This article might help get you in the proper frame of mind.  It has some great info, as does this one.

Did you read them?   Are you a little aggravated that the medical establishment has hoodwinked you?  You should be.  Especially if you have ever had an encounter with cancer.  You should be so spitting mad that you’re ready to stage a protest outside your local doctor’s office complete with rotten eggs and a bottle of 95 SPF lotion.

Let’s get past the anger, though.  It’s damaging to your health.  Instead, since we’ve got a general idea of the benefits of time spent in the sun, let’s look at some benefits of giving your body a bit of fresh air to go with that sunshine.

This article gives a simple explanation.  Let me simplify it even further.  Fresh air helps clear the lungs of all the dust and germs that we breath in as we sit in our home or office and delivers much-needed oxygen to our cells so that they are capable of functioning properly.   Yes, I know you nearly cough up a lung every time you breath in that fresh air, but that’s a good sign.  It means the fresh air is doing what it’s supposed to.  It is clearing out all that nastiness and paving the way for an oxygen-inducing experience like none other!

Still not convinced?  I can spin this however you’d like me to, but instead I’ll simply direct you to a few more articles that discuss the benefits of both fresh air and sunshine.

Depressed?  Got Eczema?  Insomia?  Acne?  Cancer?  Check out this article.

Migraines?  Check out this article.

So, now that I’ve taken away all your well-thought-out excuses for remaining inside, go take a walk.  I did.  Amazingly enough, after a nearly 2 mile walk I feel great.  My legs are a little sore, but now, 2 hours later, my cough has yet to return and I can still smell.  Everything.  Which is why my windows are open, my heat is turned off and I’m seriously contemplating a good house-cleaning!

Best Ever Chicken Pot Pie Recipe

Chicken Pot Pie with cheesy mashed potato topping

Okay…you ready for another recipe?  This one takes a little longer but is sooo worth it!  I do have to warn you, though.  Once you’ve made this one, you’ll never ever be able to eat another chicken pot pie again.

I hate writing recipes.  I’m one of those people who makes it up and tweaks it as I go along.   To sit down and write out what I’ve done is nearly impossible for me.  So, we’re gonna wing this one.  Okay?  Here goes…

Ingredients:

1 pie crust

1 stick butter

1 onion (diced)

4 garlic cloves (diced)

6 medium potatoes (unpeeled & cubed)

1 lb carrots (sliced )

2-3 celery stalks (diced)

1 bag frozen corn and peas

3 medium chicken breasts

1/4 cup flour

shredded cheddar cheese (to taste)

seasoning herbs (optional)

1/4 cup milk (evaporated works well, but so does regular milk)

5-7 cups water

Line the bottom of a rectangular casserole dish with the pie crust.  Spread it around enough that it covers at least the bottom of the dish.  Bake at 375 until it just starts to turn a little bit gold.  Set aside.

While that is baking, throw your chicken breasts in a pot of boiling water.  I suggest using enough water so that you have 3-4 cups left over after the chicken is all done boiling.  I start with roughly 5 cups.  Add in whatever spices you prefer.  I use rosemary, thyme, oregano, mint, pepper and sea salt.  Let this boil until the chicken is fully cooked (about 20 minutes). When its done, remove the chicken and save the water.  Now its chicken broth and you’re going to need it in just a few minutes. Cut your cooked chicken up into little bite-sized pieces. Set aside

While the chicken is boiling, cut up your potatoes and boil them.  You’ll need enough water to cover the potatoes plus 1 inch.  When the potatoes are soft enough that they fall apart when you poke them with a fork (about 20 minutes), drain them.  Add 1/2 a stick of butter, 1/4 cup milk, 1/2 bag of shredded cheddar, salt and pepper.  Mash them until they are creamy.  I prefer to use a blender because it gives them a smoother consistency.  When your done, set them aside.

Now, you need to throw 1/2 stick of butter in a large skillet with the onion (diced), garlic (diced) and celery (chopped).  Cook them until the veggies are all nice and soft but not mushy.    Add the flour and completely coat the veggies.  Your mixture should be somewhat dry and powdery.  Add the chicken broth and mix until its not lumpy anymore.   Bring it to a boil stirring it frequently (about 5-7 minutes).  Add in your carrots.  Let simmer on medium heat until carrots just begin to soften (about 20 minutes).

Add in peas, corn and chicken and mix well.

Cover with mashed potatoes.  Cook on 375 until the potatoes turn a golden brown.

We like a lot of cheese around here, so we always add a little extra at the end.

New Year, New Focus

It’s been a big year around Tamara’s Herbes.  I’ve seen a lot of changes, took some crazy chances, struggled through some personal issues, and watched as America made history.  I’ve made some mistakes, had some great successes, made new friends, misplaced old friends, grew up a little, grew out a lot and learned a bit more about myself.  I’d call that a good year.

The truth is, though, I’m glad it is behind me and I’m looking forward to the year ahead.  I have a lot of plans.  Trouble is, we all know what they say about the best laid plans…

In all the craziness of the past year, perhaps one of the most important things I learned about myself is that to be healthy and happy I have to do more than eat right and read the label on my skin-care products.   I have to take time every so often to evaluate myself.  What I believe, what I need to work on, what’s really good (and really bad).  Am I where I want to be?  Is it all I thought it would be?

Over the last year I’ve tried to share information that I felt was pertinent to our physical health.  Over the coming year, I’d like to delve into a more personal issue ~ our emotional health.  Of course, I’ll still be yammering on about eating healthy, using natural ingredients and recycling, but I’ll be adding some new material.  I’ll be throwing in some tips of enhancing our spiritual life, our love life, our friendships, but most of all, ourselves.   I’ll be sharing some of my favorite spots, not just here on the net, but here in my neck of the woods.  Hidden places, favorite shops and tidbits of wisdom that I happen to stumble upon are all fair game.

Let’s not kid ourselves.  I will still be plugging a few of my products.  I’d be foolish not to, wouldn’t I?   Especially since I’m in the process of introducing my new line of metaphysical creations.  Blessed Water and Oils, handmade wands, divination tools, incense and so many other things are on the list for 2009!  But, ultimately, I want this blog to be a place that I can share, not only my own creations, but the creations of others that I admire and respect.

I look forward to seeing some familiar faces and meeting some new ones.  Have a blessed new year!

Some Common Misperceptions

An interesting comment posted to my blog in response to my post “Feeling the Blues?” and it got me to thinkin’.  Sometimes that’s a dangerous thing, but I think this thought might be a good one!

I often forget when I’m writing these posts that you all haven’t done the same research as I have.  I forget that it has taken me over a decade of frequent and intense studying to come to the conclusions that I have about herbs and their benefits.  In my attempt to share my information with you all in a limited amount of time and space, I’m afraid I’m guilty of skimming over many things because I accept them as fact and I fail to keep in mind that they are really only opinions.

So, in an attempt to remedy this oversight, I’m writing this post.

Once more, for the record, here is the warning that is posted in various forms on my website, my Etsy profile and in several of my blog posts:

Warning:  Please consult a physician before consuming any type of herb or flower, as many of them will interfere with medications.  While we at Tamara’s are careful to use only those herbs considered safe, it is always possible that someone will have a negative reaction.  Please be advised that I am not a medical doctor and am not licensed to give medical advice.  None of the products suggested have been approved by the FDA and none of the information contained in any of these posts is meant to diagnose or treat any type of illness. Always consult your healthcare advisor before taking any herbs in any form for any reason.

Okay, now that we have that out of the way…

Here is the comment (in its entirety) that got me to thinking about all of this:

“St. John’s wort has only been proven slightly more effective at treating mild to moderate depression than placebo. It had no effect on severe depression.
The following is taken from the National Center for Complementary and Alternative Medicine’s website. http://nccam.nih.gov/

*St. John’s wort may cause increased sensitivity to sunlight. Other side effects can include anxiety, dry mouth, dizziness, gastrointestinal symptoms, fatigue, headache, or sexual dysfunction.
*Research shows that St. John’s wort interacts with some drugs. The herb affects the way the body processes or breaks down many drugs; in some cases, it may speed or slow a drug’s breakdown. Drugs that can be affected include:
*Antidepressants
*Birth control pills
*Cyclosporine, which prevents the body from rejecting transplanted organs
*Digoxin, which strengthens heart muscle contractions
*Indinavir and possibly other drugs used to control HIV infection
*Irinotecan and possibly other drugs used to treat cancer
*Warfarin and related anticoagulants
*When combined with certain antidepressants, St. John’s wort may increase side effects such as nausea, anxiety, headache, and confusion.

There you go. Only one of the herbs you use to treat depression and it’s just as dangerous as the two medications you showed.
While I’m all for alternative medicine, it’s important for people to know all the facts. The herbs you use may be effective for treating mild to moderate depression in patients taking no other medications, but there still possible dangerous side effects. The key is Talk to your Doctor! Before starting any treatment, natural or not, Talk to your Doctor.”

Now, I have to be honest.  When I first read this comment, my initial reaction was aggravation.  I can’t help it.  Who  likes to be called onto the carpet, after all?  Then, it occurred to me that being called onto the carpet would give me a chance to further my point and perhaps clarify this issue a bit more.

Jozie, the poster of the comment makes several good points.  The website she mentions is one I often use myself.  It has a wealth of information for anyone interested in learning more about alternative health options.

She also points out, as I did in my original post, that St. John’s wort is well known for its ability to interfere with a variety of medications.  It decreases the effectiveness of some drugs and increases the effectiveness of others.  This is true of many other herbs, also.

However, as to the effectiveness of St. John’s wort I can only say, the results vary from study to study.  There are many reasons for this.  With any herb, it is especially difficult to test the effectiveness because each plant will produce a different level of medicinal characteristics.  The strength of the herb used will vary according to growing conditions, harvesting conditions, drying conditions, age of the plant, length of time it has been stored, how it was stored…the list is long.  The truth is, it is darn near impossible to get the exact same level of effectiveness consistently.  So, it’s easy to see why the results of any herbal testing is difficult.

Another thing to consider when testing the effectiveness of herbs is, who is doing the study.  As a general rule, I’ve found that testing by those agencies associated with the government and medical establishment (doctors, hospitals, pharmecuetical companies, etc.) show that most herbs are ineffective.  If the agency doing the testing is funded by those in the natural/alternative establishments, most herbs are shown to be highly effective.

The truth lies right there in the middle.  Herbs and other forms of alternative medicine are exactly like prescription medicines in their effectiveness.  What works a miracle for me may not help you a whit.  The beauty of herbs is, unless you have an allergic reaction, trying new herbs and herbal formulas will yield few, if any, negative short-term effects and even less long-term effects.  In most cases, if the herb doesn’t heal you, it won’t hurt you either.

Just for giggles, here is a link to the results of one study concerning the effectiveness of St. John’s wort against a placebo and a standard treatment drug.  Their results?

“Hypericum extracts were significantly superior to placebo (ratio = 2.67; 95% confidence interval 1.78 to 4.01) and similarly effective as standard antidepressants (single preparations 1.10; 0.93 to 1.31, combinations 1.52; 0.78 to 2.94). There were two (0.8%) drop outs for side effects with hypericum and seven (3.0%) with standard antidepressant drugs. Side effects occurred in 50 (19.8%) patients on hypericum and 84 (52.8%) patients on standard antidepressants.”

‘Similarly effective as standard antidepressants’ means it works as well as the common prescriptions for depression.  To further toot the horn of St. John’s wort, only 19.8% of the people studied had adverse side effects vs 52.8% who took the standard antidepressant.  I like those odds much better!

But, we aren’t done, yet.  Let’s take a peek at those side effects.   “…anxiety, dry mouth, dizziness, gastrointestinal symptoms, fatigue, headache, or sexual dysfunction.” Sounds unpleasant.  This is where an experienced herbalist is needed and a perfect example of why you should never take herbs without consulting an experienced practitioner.  A good herbalist knows that St. John’s wort presents these risks.  They will also know that St. John’s wort can be combined with other herbs to counterbalance these adverse effects.  For instance, peppermint will help calm naseau and any gastrointestinal symptoms, as well as headaches, fatigue and sexual dysfunction, as it is a system stimulant.  Ginger, too, will help with gastrointestinal problems.

A good herbalist will also understand that, in a blend of herbs, the dosage of St. John’s wort can be reduced because the other herbs will work in conjuction with it, thereby increasing the anti-depressant/anxiety characteristics while decreasing the risk of negative side effects.  This is not an option with chemically produced prescription medicines.

While it is true that herbs are serious medicine and can produce side effects, the risk is much lower and much easier to manage and counterbalance.  I am still searching for any bit of proof that herbs, when used properly, have caused long-term side effects.  To date, all I’ve come across are short-term side effects that disappear within days of stopping usage.  This is not the case with prescription medicines.

Another point to consider is that, as with all herbs, you have positive side effects, also.  St. John’s wort doesn’t just lend itself to relieving depression and anxiety.  Check out this list of other uses for St. John’s wort:

Psychovegitative disorders, sciatica, viral infections (including Herpes simplex 1 and 2), hepatitis C, influenza, murine cytomegalovirus, poliovirus, bronchitis, asthma, gallbladder disease, nocturnal enuresis, gout, rheumatism, contusions, inflammation, myalgia, burns, hemorrhoids, vitiligo, tonsilitis and dermatoses.

Pretty impressive, huh?

It should also be pointed out that St. John’s wort is the exception in herbal medicine rather than the rule.  It has more adverse effects than most other herbs and a greater effect on prescription medicines than most other herbs.  Perhaps that is simply because it has been studied more than most other herbs…who knows for sure.

When it comes right down to it, though, Jozie is right.  Always consult your healthcare professional before taking any herbs.  Alway consult an herbalist before taking any herbs, also, as they will likely know more about them than your doctor.  Then, go and do a little research on your own.  It is your health…your body.  Know what is going into it.  Don’t take your doctors word or your herbalists word.  Don’t even take my word for it.  There are numerous books, website articles, journals and periodicals that contain a wealth of information on herbs and their benefits and risks.  Read up and decide what is best for you!

Feeling the Blues?

Everyone does at some point.   Let’s face it ~  there are a million things that can trigger it.  Money, marital problems, kid problems, life…

Don’t be in a hurry to trot off to the doctor for a prescription, though.  There are safer methods that are just as effective!  I’m going to tell you about them, of course, but first I’d like to take a look at a couple of the most commonly prescribed medicines for depression.

Let’s start with the most popular of all of them ~ Xanax.  I think I can safely say that everyone has at least heard of this one, if not experienced it for themselves.  It is considered one of the ’safest’ anti-anxiety meds on the market.  Right.

I wanted to make sure I got the most accurate info about this drug before sharing it with you, so I headed straight to the Pfizer website first, which clearly states that Xanax is “the most prescribed medicine of its kind”.  This is what the company that makes it has to say about it:

“Important Safety Information: XANAX XR should not be used if you are allergic to benzodiazepines, have a condition called acute narrow angle glaucoma, or are taking the anti-fungal medications ketoconazole or itraconazole. XANAX XR is not recommended for use in pregnancy. Therefore, let your doctor know if you are pregnant, if you are planning to become pregnant, or if you become pregnant while you are taking this medication. Let your doctor know if you are nursing.

The most common side effect is sedation, but this often decreases or goes away in most people after their bodies get used to the drug. Until you experience how XANAX XR affects you, do not drive a car or operate potentially dangerous machinery, etc. Other common side effects, which occur in fewer patients, include sleepiness, memory impairment, impaired speech, abnormal coordination and/or muscle action, and reduced sexual drive. Some patients may experience side effects associated with psychological and/or physical dependence on XANAX XR. Medications like XANAX XR, even when used as recommended, may produce psychological and/or physical dependence. This may make it very difficult to discontinue treatment with XANAX XR. Discontinuation symptoms, including the possibility of seizures, may occur following abrupt discontinuation from any dose, but the risk may be increased with extended use at doses greater than 4 mg/day. It is important that you get your doctor’s advice on how to discontinue treatment safely and carefully. Gradually tapering your XANAX XR dose will help to decrease the possibility of discontinuation symptoms.”

The bold text is my doing, but the words are copied and pasted from their website.  Let’s walk through this one together…

First of all, if you are now pregnant or nursing, stay away from this one.  If you are planning to become pregnant, you want to stay away, also.  Becoming pregnant shouldn’t really be a problem if you are taking Xanax, though, as you probably won’t want to have sex while you are on it because it decreases you sex drive.  That’s one problem solved, right?

You might want to avoid driving a car or operating heavy machinery on Xanax, also.  Why?  Well, it could make you a little sleepy.  Okay, a lot sleepy, but that might not be your biggest problem while driving.  The loss of muscle coordination and the inability to remember where you were going should probably be your biggest concerns.  Either way, you might oughtta avoid commandeering a vehicle while taking this med.

Then, we move on to the less dangerous side effect of impaired speech.  Embarrassing…maybe, but not dangerous.  Certainly not as dangerous as the fact that many people become both physically and psychologically addicted to Xanax.

And, did you notice the sentence about discontinuing use?  Seizures.  Hmm.  Intersting.

So, the bottom line is that if you choose to take Xanax, you might not be able to talk properly, control your body, drive a vehicle, get pregnant, desire sex or stay awake, but you won’t be depressed!

Okay, so maybe Xanax isn’t for you.  Maybe something different…

Let’s try Effexor. Again, in an effort to get the most accurate info, I went to the Wyeth website.  I was going to copy and paste their safety info, too, but there was way too much!  Instead, I’ll give you the highlights and you can visit their site on your own for the full message.

“All patients taking antidepressants should be watched closely for signs that their condition is getting worse or that they are becoming suicidal, especially when they first start therapy, or when their dose is increased or decreased. Patients should also be watched for becoming agitated, irritable, hostile, aggressive, impulsive, or restless. Such symptoms should be reported to the patient’s doctor right away.”

So…when you first start out on this one, you might consider hiring someone to come and hang out with you for a week or two in case you start feeling suicidal from the medicine.  Just warn them before hand that you might feel the inexplicable need to beat them senseless…

“Before starting EFFEXOR XR, tell your doctor if you’re taking or plan to take any prescription or over-the-counter drugs, including migraine headache medication, herbal preparations, and nutritional supplements, to avoid a potentially life-threatening condition.”

“Taking EFFEXOR XR with aspirin, nonsteroidal anti-inflammatory drugs, warfarin, or other drugs that affect coagulation may increase the risk of bleeding events.”

Skip the vitamins and avoid the aspirin while taking Effexor, kids.  You just might end up dead.

“EFFEXOR XR may raise blood pressure in some patients.”

“…prolonged dilation of the pupil of the eye) has been reported with EFFEXOR XR”

“In clinical studies, the most common side effects with EFFEXOR XR (reported in at least 10% of patients and at least twice as often as with placebo) were constipation, dizziness, dry mouth, insomnia, loss of appetite, nausea, nervousness, sexual side effects, sleepiness, sweating, and weakness”

Again, you have a choice.  Which do you prefer?  Depression or constipation, dizziness, dry mouth, insomnia, loss of appetite, nausea, nervousness, sexual side effects, sleepiness, sweating, and weakness.  I’m thinking we’ve stumbled upon a no-brainer!

The truth is, I could list another 5 or 10 prescription anti-anxiety/depression drugs, each with a long list like the ones above.  There is nothing safe about any of them.  Nothing.  Nada.  Zip.  And these are just the side effects.  Nothing was said about the extra load it puts on your liver and kidneys, your digestive system, the naturally-occurring chemicals in your brain.  All of this has been conveniently glossed over.

But, if you listen to most doctors you don’t have a safer option.  After all, herbs don’t REALLY work…

Or, they do work but they are so dangerous…

Which is it, do you think?  My answer is neither.  Herbs do work, and when prepared by a knowlegeable herbalist, are extremely safe and effective.

Now, we can take a look at exactly which herbs might be best to treat anxiety and depression.  I have my own formula, of course.  It contains lemon balm, st. john’s wort, ginger, peppermint, white tangerine tea, gingko, vervain and chamomile.  Why did I choose these particular herbs?  Obviously, because they all contain some sedative/anti-anxiety properties.  Some of them are probably familiar to you.  St. Johns wort, gingko, chamomile…these are all common herbs that most of us have tried on at least one occassion.   Their ability to help relieve depression and anxiety are well-discussed and often debated.

Unfortunately, most of them are tested individually.  While I understand the reasoning behind this practice, I don’t agree with it.  Herbs, as I’ve stated many times, are far more effective when used in conjunction with other herbs that enhance each others’ benefits and counteract any negative side effects.  However, even this method of testing herbs has yielded impressive results from St. John’s wort, gingko and chamomile in both the medical and homeopathic realms.   A quick Google search will turn up many studies and their results, so there is no need for me to regurgitate them for you.

Still, you ask, what about side effects?  Well, as with anything, you can be allergic to herbs.  It’s  an unusual occurrence, but it is possible.  Chamomile, for instance, is a member of the ragweed family.  If ragweed sends your allergies skyrocketing, you should probably avoid chamomile.  And, as with all herbs, these are capable of interfering with any medications you might be taking and if you have any current health conditions you should delve more deeply into side effects.  If you are a normal, healthy person, there is little chance of any negative side effects from any of these herbs.

Not all side effects are negative, though, and this herbal blend has plenty of positives!  An enhanced immune system, a better-functioning digestive system, a clearer mind,  better skin and fewer headaches, just to name a few.  No sleepiness.  No loss of muscle control.  No unexplainable rage.  No loss of memory.  Just a little relief from your depression.

(Mostly) Healthy Recipes

Okay, we’ve had some great discussions on vitamins, minerals, herbs and foods that help us repair and maintain our health.   Still, the phrase ‘health food’ brings to mind images of tofu and bean sprouts.  Add to that the rising cost of everything from milk to gasoline, and  it can be tough to feed your family a healthy dinner without spending a ton of money.  Let’s face it…organic food is hardly cheap.   And it is so much more work than popping dinner in the microwave!

With the following recipes,  a few extra minutes and a couple extra dollars, you can be serving your family a tasty meal that is packed full of vitamins and nutrients!  These recipes will change your mind about eating healthy and have you looking forward to your next meal!

Red Sauce

This sauce is a great alternative to pre-packaged  spaghetti sauce.  It is fantastic over whole-grain noodles, baked eggplant or zuchinni, on ravioli or anywhere else you want to add a burst of flavor that is full of vitamins and nutrients!Because it is so fast and easy, this is  a great dish  when your are feeding a group
Prep Time: 10-20 min ~ Cook Time 20-45 min ~ Serves 8~10.

Here’s what you’ll need:
2 cans tomato sauce, organic if possible
2 TBSP Olive oil
1 lg onion, diced
4 cloves garlic, minced
2 lg tomatoes, diced
1 bell  pepper, diced
1 lg portabella  mushroom, diced
Fresh or dried  herbs, to taste (basil, oregano,
sage, thyme, peppermint, etc)

Optional Ingredients:
Browned beef, chicken, turkey, etc.

In a medium pot combine olive oil, onion and garlic, mixing thoroughly.  Saute  on medium heat until onion is translucent and soft.  Add all other ingredients.  Cover and simmer on medium-low heat  for 20-45 minutes.

Tips:

The longer you simmer this one, the stronger the flavor.  You can easily adjust the flavor as it cooks by adding red wine, sea salt, bragg amino acids (tastes like soy sauce and is available in any healthfood store), or any of your other favorite spices.  Remember that when using herbs and spices it will take 10-15 minutes to detect a flavor change, so be careful not to overdo it!

Veggie & Rice Stir Fry

Tamara’s Veggies & Rice Stir-Fry

For a quick, simple meal that is overflowing with vitamins and nutrients and is perfect for feeding a crowd, try this delicious stir fry.   You can easily customize it to fit your family’s favorite veggie preferences.

Prep time: 20-25 minutes      Makes 8-10 servings

Stir Fry Sauce
3 tablespoons cornstarch
1/4 cup brown sugar,
2 cloves garlic, minced
1/2 cup soy sauce
1/4 cup cider vinegar
1/2 cup water
1 1/2 cups vegetable, beef or chicken broth
Optional
1/4 teaspoon ground ginger (or a bit of fresh minced ginger)

Mix thoroughly and set aside.

Ingredients:
2-3 cups rice (cooked)
3-4 cups fresh veggies, sliced to 1/4″
Stir-Fry Sauce
Optional Ingredients:
1 lb chicken, beef, turkey, etc, cooked and cubed
1 can water chestnuts
1 can mini-corn

Tips:

Don’t be afraid to experiment!  Try something besides long grain or white rice  to give this dish a bit of extra flavor.  Our favorite rices are basmati and jasmine!

There aren’t many veggies that don’t go fabulously with this dish.  Some that are especially delicious are yellow squash, red onions, zuchinni, eggplant, carrots, broccoli, cauliflower and peppers (red, green and yellow!)

This is a dish that is exceptionally suited to fresh, organic veggies!  Canned and frozen lose most of their flavor, so they don’t add much to this dish.  Fresh is definitely better, but for the most flavor and the highest level of vitamins nutrients, organic is the way to go!

Simple Veggie Quiche

Simple Veggie Quiche

This is one of our favorite meals!  We change the ingredients to suit our mood and often have it for both breakfast and dinner!  Add some bread or a salad on the side for an extra delight!

Prep time: 10 minutes          Cook time: 15-20 minutes

Ingredients:

6 eggs (organic, cage free)

1 Cup heavy cream

8 oz cream cheese

1 cup grated cheese (whatever kind you like best.  For a healthier alternative, try some organic cheddar or mozzerella!)

1/2 cup veggies/meat (see tips for suggested ingredients)

3 Tbsp Bread crumbs

Coat pie pan with olive oil.  Sprinkle bread crumbs over pan, thoroughly coating bottom and sides.  Aside.

Mix eggs, heavy cream, cream cheese and grated cheese with a hand mixer 2-3 minutes.  Pour into crust.  Add in veggies/meat and gently blend throughout egg mixture.

Cook at 350 degrees for 15-20 minutes until eggs are barely browned and fluffy.  Let cool 15-25 minutes.

Tips:

When blending eggs/cheese, the longer you spend mixing it the lighter and fluffier the quiche will be.  Mixing adds air bubbles and truly changes the texture of this delicate dish!

When adding veggies/meat to your quiche, here are a few things to keep in mind.

If you are using canned or frozen veggies, drain them well.  Any excess water will change the consistency and texture of the finished dish.  I usually squeeze mine between two paper towels to remove excess water.

Our favorite veggies in this quiche:

spinach (frozen or raw.  We like raw best!), artichokes (canned works best), tomatoes (raw), mushrooms (raw)

others that work well: cauliflower (raw or frozen),  peppers (any color, lightly sauteed in olive oil), garlic (raw or sauteed)

Meat should be thoroughly cooked before adding it to the quiche.  Lunch meat (chopped) works really well.  We have added bacon, sausage, venison and chicken to this dish with great results!

If you don’t like the bread crumb crust, try phyllo dough crust!  Available at any grocery store, this is a great alternative.  It provides a light, flaky crust that blends nicely with the veggies and egg.

Note: While this dish has plenty of healthy ingredients, it is not recommended for anyone with high cholestorol or lactose intolerance.  As with anything, use some common sense!

Eat Your Vitamins ~ Part 2

Vitamin B12

Folic acid interacts with vitamin B12 for the synthesis of DNA, which is necessary for all of the cells in the body, as well as for the breakdown of proteins and the formation of hemoglobin, a compound found in red blood cells that transports oxygen and carbon dioxide. Folic acid is important for the production and maintenance of new cells, especially during both pregnancy and infancy when cell growth is extremely rapid. Adults and children need folic acid to make normal red blood cells and to prevent anemia. Having enough folic acid in early pregnancy can prevent birth defects, including problems with the spine (neural tube defects) and brain.

The human body stores several years’ worth of vitamin B12, so nutritional deficiency of this vitamin is extremely rare. Deficiencies are found mainly in alcoholics, the malnourished, the poor and the elderly. Strict vegetarians or vegans who are not taking in proper amounts of B12 are also prone to a deficiency state. Deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a may cause birth defects such as spina bifida and anencephaly in a developing fetus, numbness and tingling of the arms and legs, difficulty walking, memory loss, disorientation, and dementia with or without mood changes.

No toxic or adverse effects have been associated with large intakes of vitamin B₁₂ from food or supplements in healthy people.

B12 is not generally present in plant products or yeast. Generally, the following foods are the best source of B12:

fish shellfish meat dairy products fortified cereals and grain products

dry beans and peas               liver                mushrooms              leafy greens such as spinach and turnip greens

Vitamin C (Ascorbic Acid)

Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth. It also has an important role in the synthesis of norepinephrine, a neurotransmitter. Neurotransmitters are critical to brain function and are known to affect mood.  It is also necessary for converting fat to energy. Vitamin C is a highly effective antioxidant that may be able to regenerate other antioxidants like Vitamin E. Vitamin C deficiency is also known as scurvy, a potentially fatal disease whose symptoms include bleeding and bruising easily, hair and tooth loss, joint pain and swelling.

Other possible problems resulting from vitamin C deficiency are heart disease, stroke, cancer and cataracts.In tests, vitamin C has resulted in improved dilation of blood vessels in individuals with atherosclerosis, angina pectoris, congestive heart failure, high cholesterol, and high blood pressure.

Studies in the 1970’s and 1980’s conducted by Linus Pauling and colleagues suggested that 10 grams a day, taken intravenously for 10 days followed by at least 10 grams a day taken orally indefinitely, were helpful in increasing the survival time and improving the quality of life of terminal cancer patients.Vitamin C deficiency can cause dry hair that splits easily, gingivitis, gum disease, easy bruising, nosebleeds, swollen joints, anemia, lowered immune function, slowed metabolism. Unlike most mammals, the human body does not manufacture or store vitamin C on its own, so it is important to include plenty of vitamin C-containing foods in your daily diet.

This means that vitamin C toxicity is very rare, but taken in large doses, it may cause stomach upset and diarrhea. Imagine if you ate 6 oranges a day. It can get messy!

The following foods are the best source of Vitamin C:

green & red peppers                    citrus fruits and juices                strawberries             tomatoes            broccoli         cantaloupe           turnip greens and other leafy greens              sweet and white potatoes              papaya            mango            watermelon                brussel sprouts                cauliflower           cabbage           winter squash               raspberries              blueberries             cranberries                   pineapples

Vitamin D (cholecalciferol)

Vitamin D is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. The liver and kidney help convert vitamin D to its active hormone form which helps to maintain normal blood levels of calcium and phosphorus. It aids in the absorption of calcium and helps form and maintain strong bones and promotes bone mineralization along with a number of other vitamins, minerals and hormones.

Without vitamin D bones can become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children, which results in skeletal deformities and osteomalacia in adults, which results in muscular weakness in addition to weak bones. As we age, the ability of skin to convert vitamin D to its active form decreases, and often the kidneys, which also convert vitamin D to its active form, don’t work as well.

Current research suggest that Vitamin D deficiencies are associated with at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.

It is highly unlikely that you will consume too much vitamin D from the diet alone unless you regularly consume large amounts of cod liver oil. Usually it will occur when too many vitamin D supplements are consumed. Too much Vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness, weight loss, raised blood levels of calcium which can cause mental status changes such as confusion, heart rhythm abnormalities and calcinosis.

The skin will produce approximately 20,000 IU vitamin D if 20–30 minutes is spent in the summer sun That is 100 times more than the recommendation of 200 IU per day. Often, though, many of us get no more sun exposure than the walk from the car to the front door. Here are some foods that will help keep your vitamin D levels where they should be:

Breakfast cereals cereal grain bars cod liver oil salmon mackerel Sardines

Milk                Pudding                   Liver                   beef                        Egg

Mini-quiche made with fresh eggs and milk, real cheese and loaded with spinach, tomatoes, portobello mushrooms. This breakfast treat is packed with vitamins and nutrients!

Vitamin E

The term vitamin E describes a family of 8 antioxidants, 4 tocopherols and 4 tocotrienols. Alpha-tocopherol, whose main function in humans seems to be as an antioxidant, is the only form of vitamin E that is actively maintained in the human body; therefore, it is the form of vitamin E found in the largest quantities in blood and tissues. Vitamin E is also important in the formation of red blood cells and helps the body to use vitamin K.

Vitamin E deficiency is rare, but has been observed in individuals with severe malnutrition, genetic defects affecting the alpha-tocopherol transfer protein, and fat malabsorption syndromes. Severe vitamin E deficiency results mainly in neurological symptoms, including impaired balance and coordination, injury to the sensory nerves, muscle weakness, and damage to the retina of the eye. A deficiency is also linked to cardiovascular disease, cataracts, immune function, dementia and cancer.

In November, 2004, the American Heart Association stated that high amounts of vitamin E can be harmful. Taking 400 IU per day, or higher, may increase the risk of death.

Vitamin E is found in the following foods:

wheat germ             corn                 nuts                seeds                olives             leafy greens             asparagus              vegetable oils like corn, sunflower, soybean and cottonseed
Vitamin K

Vitamin K is known as the ‘clotting vitamin’, because without it blood would not clot. It is also known to help protect against osteoporosis and to help prevent oxidative cell damage. Additionally, vitamin K appears to be important for the formation of cartilage and dentine, part of teeth.

Vitamin K deficiency is very rare. It occurs when the body can’t properly absorb the vitamin from the intestinal tract. It can also occur after long-term treatment with antibiotics. Symptoms include excessive bruising and bleeding, digestive system problems and liver or gallbladder problems

As with all vitamins, the best source is in the foods we eat, but vitamin K is also made by the bacteria that line the gastrointestinal tract. Some foods that contain significant amounts of vitamin K are:

leafy green vegetables                    dairy products                 broccoli                  cabbage               cauliflower       spinach              cereals              soybeans                brussel sprouts                 green beans            asparagus               peas             carrots

Eat Your Vitamins

I debated on how best to present this information to you, my reader.  Why the difficulty?  Well, you see, I’m not a big believer in popping my morning vitamins.  Not that it isn’t very important to get the proper vitamins.  It absolutely is.
However, I believe that it is exceptionally important to get them from the most effective source possible and I am convinced that the best source of vital vitamins and nutrients is food.
Of course, vitamin makers and pharmaceutical companies would disagree, but most everyone else is becoming aware of the dangers associated with trying to get all your daily vitamins from a pill.  I could point you to several studies done on this very subject, but that isn’t what I want this post to focus on.  A quick Google search will turn up enough results for you to do your own investigation.
Regardless of what the commercials tell you, it is actually quite easy to gain all the vitamins necessary from simply eating a balanced, colorful diet.  Yes, colorful.  Red, green, purple, blue, yellow…the more colorful the better!
So, we’ll start at ‘A’ and work our way through to ‘Z’.  I’ll cover the benefits of the vitamin, as well as a few delicious natural sources of it.  This is by no means a complete list and you may find that it grows with time.  It is likely going to be a 3-5  post series, as well, as there are a lot of vitamins to cover!

Vitamin A
Also known as retinol.  You’ve probably heard that it’s good for your eyes, but why, and what else is it good for?
Specifically, it promotes healthy eyes and is necessary for helping your eyes to adjust to light changes.  There is much more to Vitamin A than eye health, though.  It is also necessary for healthy skin and teeth, skeletal and soft tissue,  and the mucous membranes.
Vitamin A is also known as a carotenoid.  A cartenoid is a dark colored dye that is found in plants and is capable of turning into a form of Vitamin A.  A little confusing?  Yeah, I know.  Basically, if a food contains carotenoids it will convert to Vitamin A when consumed.  One of the more common forms of a carotenoid is beta-carotene, which is a wonderful antioxidant.
Antioxidants help protect our bodies from damaged caused by free-radicals.  Diseases such as diabetes, cancer, heart disease and macular degeneration can all be helped by antioxidants. Antioxidants also enhance the immune system.  A lack of Vitamin A can cause poor vision, leave you prone to infections and diarrhea and some other nasty symptoms.  Too much Vitamin A can cause nausea, irritability, blurred vision, growth retardation, hair loss, an enlarged spleen and liver, birth defects and may be linked to increased risk of bone fractures.  Oh, yeah…and it can turn your skin orange.
Pretty, no?
If you are relying on a pill for your vitamin A, be wary.  The source is not natural and it is absorbed by your system differently than when you are getting it from food.  To avoid overdosing on vitamin A while still getting the needed daily dose, try munching on some of these foods:
eggs        meat         milk        cheese       cream       beef liver          kidney        cod       halibut fish oil
Natural sources of beta-carotene include:
carrots       pumpkin        sweet potatoes        winter squashes          cantaloupe
pink grapefruit         apricots        broccoli        spinach       dark green, leafy vegetables

Vitamin B
The ‘B’ vitamins are actually six individual vitamins that are often lumped together and called ‘B complex’.   As a whole, the B vitamins are necessary for breaking down carbohydrates into glucose, thus providing energy for the body,  breaking down  fats and proteins which aids the functioning of the nervous system, providing muscle tone in the stomach and intestinal tract and for maintaining the health of the skin, hair, mouth, eyes and liver.  It is rare to find Vitamin B deficiency in the US, but is common in many countries where good nutrition is an issue.  B Vitamin supplements are not needed in most people, providing you have a well-rounded diet. As you will see, it is readily available in  many common foods.

Vitamin B1 (Thiamine)
B1 converts food into energy and is essential for maintaining the health of the nervous system, muscular system and cardiovascular system.    Thiamine deficiency is most often seen in alcoholics.  It can cause many problems including anemia, paralysis, muscle spasms, short-term memory problems, sensitivity of the teeth, cheeks and gums, as well as cracked lips.  No health issues are associated with too much B1 because the body simply eliminates the excess.  The best sources of Vitamin B1 are:
whole-grain cereals           bread          red meat           egg yolks           green leafy vegetables           legumes       sweet corn          brown rice            berries           yeast                                  the germ and husks of grains and nuts

Vitamin B2 (Riboflavin)
Riboflavin works in conjunction with other B vitamins to process calories from carbohydrates, protein and fat.  It is necessary for growth and red cell production, as well as healthy skin and good vision.  While B2 deficiency is rare, it can cause skin disorders, inflammation of the soft tissue lining around the mouth and nose, anemia and  light-sensitivity.  It can cause painful cracks to develop at the corners of your lips, and inflammation of the tongue.  As with B1, excess Riboflavin is eliminated from the body, so overdosing on B2 is unlikely.   Good sources of B2 include:
whole-grain products            milk           meat              eggs             cheese             peas

Vitamin B3 (Niacin)
Niacin is essential for converting calories from protein, fat and carbohydrates into energy, aiding the  function of the digestive system, maintaining a normal appetite and for healthy skin and nerves and reducing LDL cholesterol.  Niacin deficiency can cause pellagra, a disease that, in times past,  was often associated with the very poor and was a major cause of mental illness. The symptoms of pellagra are red and painful tongue, diarrhea, dermatitis and dementia, and, ultimately, death.  This is one of the few B vitamins that can cause negative side effects when too much is taken.  High
doses of niacin can include flushed skin, itching, headaches, cramps, nausea and skin eruptions. Good sources of Niacin include:
meats    fish     brewer’s yeast     milk       eggs       legumes       potatoes           peanuts

Vitamin B5 (Pantothenic acid)
Don’t recognize this one?   Maybe you will recognize it by one of it’s more common associations ~panthenol D.  Remember the girl who swings her long, shiny  hair around in front of the camera while that narrator announces, “made with Panthenol D!”?  B5 is where Panthenol D comes from. It is thought to make hair more manageable, softer, and shinier by filling in cracks in the hair shaft.  While I wouldn’t recommend their product, I would recommend vitamin B5.
Yes, this vitamin, like the others in the B complex, is needed to break down carbohydrates, proteins and fats for energy.  There is so much more to this vitamin, though!
Vitamin B5 is highly valuable in the secretion of hormones, such as cortisone, because of its role in supporting the adrenal gland. used in the release of energy as well as the metabolism of fat, protein and carbohydrates. It is used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin.  These hormones assist the metabolism,  fight allergies and help maintain healthy skin, muscles and nerves.
We aren’t done yet, though.  Vitamin B5 is critical to the manufacture of red blood cells,  sex and stress-related hormones produced in the adrenal glands, maintaining a healthy digestive tract and it helping the body use other vitamins (particularly B2 [riboflavin]) more effectively. It is also thought to  enhance the activity of the immune system and improve the body’s ability to withstand stressful conditions.
Acne sufferers may find Vitamin B5 beneficial also.  It helps the skin more readily absorb other nutrients and promotes healing.
B5 deficiency can cause fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.
Good sources of B5 include:
brewer’s yeast          corn         cauliflower         kale        broccoli          tomatoes     avocado         legumes        lentils          egg yolks turkey duck milk beef~ especially organ meats such as liver and kidney         chicken    split peas  peanuts         soybeans      sweet potatoes        sunflower seeds salmon
whole-grain breads and cereals                  lobster             wheat germ
*Note:
Pantothenic acid can be lost in cooking, when exposed to acids like vinegar, or alkali such as baking soda and,  to a large degree, in canning.

Vitamin B6 (Pyridoxine)
B6 is essential for red blood cell production  and is needed for more than 100 enzymes involved in protein metabolism.  It assists the immune system and promotes the growth of new cells.  It has been linked to cancer immunity and fights the formation of homocysteine, a chemical detrimental to the heart muscle.  It helps maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that make your white blood cells, also.  B6 is a valuable ingredient for controlling your mood and  behavior and studies suggest that it may benefit  children with learning difficulties.
It is known to help balance  hormonal changes in women  and helps with pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy.  It is also valuable in the prevention of dandruff, eczema and psoriasis.
Deficiency of B5 can produce  mood swings, depression, loss of sexual drive, dermatitis, glossitis (a sore tongue), depression, confusion, and convulsions
Good sources of B6 include:
brewer’s yeast       eggs     poultry      pork    carrots        fish         liver          kidneys    peas       wheat germ       walnuts      soybeans       oats       whole grains           banana