With the arrival of warm weather, the pleasant ambiance of outdoor activities often comes with an unwelcome guest—the mosquito. These tiny yet relentless creatures can turn a peaceful evening into an itchy nightmare. While commercial mosquito repellents are readily available, many of them contain potentially harmful chemicals. Thankfully, nature provides us with a wide array of effective and environmentally-friendly alternatives. In this blog post, we will explore several natural mosquito repellent ideas that will help you keep those pesky insects at bay while maintaining a sustainable lifestyle.

1. Citronella Oil:
Citronella oil is perhaps one of the most well-known natural mosquito repellents. Derived from the lemongrass plant, this essential oil has strong mosquito-repelling properties. To create your own citronella-based repellent, mix a few drops of citronella oil with a carrier oil, such as coconut oil or jojoba oil, and apply it to exposed skin. You can also burn citronella candles or use citronella-based outdoor torches to create a protective barrier against mosquitoes.

2. Essential Oils:
Various essential oils possess natural mosquito-repelling properties. Some of the most effective ones include lavender, eucalyptus, peppermint, and tea tree oil. Create your own DIY repellent spray by combining a few drops of these oils with water in a spray bottle. Shake well and apply it to your skin and clothes before heading outdoors. Remember to patch test any new essential oil on a small area of your skin to ensure you don’t have an allergic reaction.

Source: Trongtokit, Y., Rongsriyam, Y., Komalamisra, N., & Apiwathnasorn, C. (2005). Comparative repellency of 38 essential oils against mosquito bites. Journal of the American Mosquito Control Association, 21(1), 80-83.

3. Neem Oil:
Derived from the seeds of the neem tree, neem oil is a powerful natural insect repellent. It disrupts the mosquito’s feeding and reproductive cycles, making it an excellent long-term solution. Mix neem oil with a carrier oil and apply it to your skin. You can also add a few drops to your body lotion or moisturizer for added protection. Neem oil is safe for both adults and children but should not be used on infants under the age of two months.

Source: Kumar, V., Prakash, S., & Kirti, S. (2012). Mosquito repellent activity of neem (Azadirachta indica) oil. Journal of the American Mosquito Control Association, 28(2), 136-139.

4. Garlic:
While it may seem surprising, garlic is an effective mosquito repellent due to its potent smell. Consuming garlic regularly can make your body produce a scent that deters mosquitoes. Additionally, you can create a homemade garlic spray by crushing several garlic cloves and mixing them with water. Let the mixture sit overnight, strain it, and pour it into a spray bottle. Spray it around your outdoor living areas to keep mosquitoes at bay.

Source: Rajkumar, S., Jebanesan, A., & Pushpanathan, T. (2005). Garlic and neem oil as effective mosquito larvicides. Indian Journal of Medical Research, 121(4), 885-889.

5. Natural Herbs and Plants:
Several herbs and plants have natural mosquito-repelling properties. Planting them in your garden or keeping potted versions on your patio can help create a mosquito-free zone. Some examples include basil, lemongrass, rosemary, catnip, and marigolds. Not only will these plants repel mosquitoes, but they also add beauty and fragrance to your outdoor spaces.

Source: Maia, M. F., & Moore, S. J. (2011). Plant-based insect repellents: a review of their efficacy, development, and testing. Malaria Journal, 10(Suppl 1), S11.

When it comes to protecting ourselves from mosquitoes, there’s no need to rely solely on chemical-laden commercial repellents. Nature provides us with a wealth of natural alternatives that are both effective and eco-friendly. Whether you opt for citronella oil, essential oils, neem oil, garlic, or natural herbs and plants, these natural mosquito repellent ideas will help you enjoy the outdoors while keeping those pesky bugs at bay. Embrace these natural solutions and bid farewell to chemical-laden repellents, knowing that you’re doing your part for the environment and your well-being.

Here’s a simple and effective recipe for a natural mosquito repellent spray using essential oils:

Ingredients:
• 10 drops of citronella essential oil
• 10 drops of lavender essential oil
• 5 drops of eucalyptus essential oil
• 5 drops of peppermint essential oil
• 2 tablespoons of witch hazel
• 1 tablespoon of pure vegetable glycerin (optional)
• 1 cup of distilled water
• 1 spray bottle

Instructions:
1. Begin by preparing your spray bottle. Make sure it is clean and sterilized to avoid any contamination.
2. In the spray bottle, combine the witch hazel and vegetable glycerin. Witch hazel acts as a dispersing agent and helps the essential oils mix well with water, while glycerin helps the spray adhere to the skin for a longer-lasting effect. If you don’t have vegetable glycerin, you can omit it from the recipe.
3. Add the drops of citronella, lavender, eucalyptus, and peppermint essential oils to the mixture in the spray bottle. These oils have strong mosquito-repelling properties and will create a potent repellent blend.
4. Gently swirl the spray bottle to mix the ingredients together.
5. Fill the rest of the spray bottle with distilled water, leaving a little space at the top to shake the mixture before each use.
6. Close the spray bottle tightly and shake it well to ensure all the ingredients are thoroughly combined.
7. Your natural mosquito repellent spray is now ready to use! Before heading outdoors, give the bottle a good shake and spray the solution onto exposed skin, clothing, and any areas prone to mosquito bites.
Note: It’s always a good idea to perform a patch test on a small area of your skin before applying the spray to ensure you don’t have any allergic reactions to the essential oils. If you experience any irritation, discontinue use.
Remember to reapply the spray every few hours or as needed, especially if you’re sweating or spending an extended period outdoors.
Enjoy your time outdoors with this natural and effective mosquito repellent recipe!

Fennel seeds have been used for centuries in many cultures to support digestive health. The small, oval-shaped seeds are often consumed after a meal as a natural digestive aid. Fennel seeds are a rich source of fiber, minerals, and vitamins that can help regulate digestion and improve overall gut health.

One of the key benefits of chewing fennel seeds is their ability to relieve bloating and gas. Fennel seeds contain a compound called anethole that helps relax the muscles in the digestive tract, allowing gas to pass more easily. This can provide quick relief from uncomfortable digestive symptoms.

In addition to relieving bloating and gas, fennel seeds can also stimulate the production of digestive enzymes. Enzymes are essential for breaking down food and absorbing nutrients, and a deficiency can lead to a range of digestive problems. By promoting enzyme production, fennel seeds can help improve digestion and nutrient absorption.

Another benefit of chewing fennel seeds is their ability to soothe inflammation in the digestive tract. Fennel seeds contain anti-inflammatory compounds that can reduce swelling and irritation, which can be especially helpful for those with conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).

Overall, incorporating fennel seeds into your diet can be a simple and effective way to support digestive health. You can chew on a small handful of seeds after a meal, or try brewing fennel tea for a warm, soothing drink. As with any new supplement, it’s always a good idea to check with your doctor before adding fennel seeds to your routine.

Fennel seeds can also be used by breastfeeding mothers to support their infant’s digestion. When consumed by the mother, the active compounds in fennel seeds can be transferred to the baby through breast milk. Here are some tips on how to use fennel seeds to support infant digestion:

1. Drink fennel tea: The easiest way for a breastfeeding mother to consume fennel seeds is to make fennel tea. Simply steep 1-2 teaspoons of crushed fennel seeds in hot water for 10-15 minutes, then strain and drink. This can be done several times a day to support milk production and aid in digestion.
2. Eat fennel seeds: Chewing on fennel seeds after a meal can help both the mother and the baby with digestion. A breastfeeding mother can also add fennel seeds to soups, stews, or other dishes for a boost of flavor and digestive benefits.
3. Use fennel oil: Fennel essential oil can also be used topically to support infant digestion. Dilute 1-2 drops of fennel oil in a carrier oil, such as coconut or olive oil, and gently massage onto the baby’s abdomen in a clockwise motion.

It’s important to note that while fennel seeds are generally considered safe for breastfeeding mothers and their infants, it’s always best to consult with a healthcare provider before incorporating any new supplements into your routine. Additionally, some infants may have an allergy or sensitivity to fennel, so it’s important to monitor your baby’s reactions and discontinue use if any adverse effects are observed.

Here’s a recipe for a fennel salad that incorporates fennel seeds for added flavor and digestive benefits:

Fennel Salad Recipe

Ingredients:

• 1 large fennel bulb, thinly sliced
• 1/2 red onion, thinly sliced
• 1/2 cup fresh parsley leaves
• 1/4 cup fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon fennel seeds, crushed
• Salt and pepper, to taste

Instructions:

1. In a large bowl, combine the sliced fennel, red onion, and parsley.
2. In a separate bowl, whisk together the lemon juice, olive oil, crushed fennel seeds, salt, and pepper.
3. Pour the dressing over the fennel mixture and toss to combine.
4. Serve chilled as a refreshing side dish.

This salad is not only delicious, but it also incorporates the digestive benefits of fennel seeds in a tasty and easy-to-prepare dish.

Give these tiny licorice flavoured seeds a try for optimal gut health!

Both IgE (allergy antibody) and IgG (delayed response antibodies – consistent with sensitivities) are antibodies which make up a portion of the immune system. When IgE antibodies react to antigens on foods, this will result in an immediate allergic reaction causing mild to severe symptoms that may be life threatening. When IgG antibodies react with food antigens they create complexes that are not removed properly from our body and accumulate to cause chronic inflammation resulting in various symptoms.

With reactions ranging in severity from mild to life-threatening, accurate identification of IgE-mediated food allergies is critical. Instead of solely waiting for a referral and test to be run by an allergy specialist which could take up to two years in Sask, we offer serum-specific IgE testing of up to 295 Foods and Inhalants that can be processed and reviewed within a week ordered by your Naturopathic doctor. Sample collection requires a blood draw that can be performed at the clinic. These tests can be ordered independently or bundled with any IgG/IgG4/IgA food sensitivity panels for more comprehensive information to support your treatment protocol.

The allergy tests are run on IgE panels on an FDA-approved immunoassay analyzer that utilizes enzyme-amplified chemiluminescence technology. Chemiluminescence provides lower detection limits than conventional ELISA, making it particularly suitable for IgE detection.

For more information please check out www.USBiotek.com.

Sample report provided below.

** With the help of your Naturopathic Doctor it is crucial to assess the health of your microbiome otherwise known as the bacteria/environment of the gut. The status of your gastrointestinal system has a key role in your body’s sensitivity/allergy response, and should therefore always be worked on in conjunction with elimination protocols to reduce the frequency/intensity of reactions.  Now Offering Allergy Testing with USBiotek

If you have been a patient of mine, you probably are familiar with our chats about the importance of quality and variety when it comes to your food, especially in regards to animal proteins. If we haven’t had a chance to have this talk, be prepared… as we will soon enough! I am becoming ever more passionate about exploring different traditional foods – and more specifically, organ meats.

As a society of indulgence and caloric excess, but we have never been so nutrient deficient and restricted! Recent studies have shown that up to 60% of the average American’s caloric intake is from ULTRA processed food. This is the largest quantity of fake food devoid of nutrients our society has ever consumed, and it is due to access, convenience, and the addictive nature of these foods. We are also subject to taglines like “fat free” which do more harm than good. Without the actual building blocks to support our hormones and organ systems, the risk of disease is not a matter of if, but when. With proper education and access to these other options we will be able to flourish in the kitchen and use a wide variety of food items to better nourish our families. It is never too late to change your diet and improve your health. For example we now know we can alter the microbiome of the gut within just a few days dramatically impacting the state of our immune health, hormonal regulation, and much more! That is the miracle of food – it is the real medicine and will produce the most dramatic results.

As intimidating as bringing liver or chicken hearts into the kitchen may sound, many Traditional cultures prized organ meats for their ability to build reserves of strength and vitality. Organ meats are rich in vitamin A and D (which are difficult to obtain in whole food form), as well as fatty acids, and the whole gamut of macro and trace minerals. They are some of the most nutrient dense foods you could have in addition to herbs, fruits, and vegetables. Various cultures around the world regularly incorporate this rich food source into their diet – especially to optimize fertility.  Mothers are also fed various organ products to support a healthy pregnancy, and the first thing some native African tribes feed their babies is liver! Another interesting fact: wild animals eat the organs of their kill first, and in the absence of access to organ meats big cats in particular cannot reproduce in captivity. These organs are nutrient dense game changers!

Take liver for example, its high quantity of vitamin C, B vitamins, and iron are the perfect nutrient combination for supporting healthy red blood cell formation to avoid the risk of iron deficiency or anemia – there is no other food or supplement quite like it!

I highly recommend looking into the resources provided below to learn more about how to prepare, cook, and best utilize these perplexing products in the kitchen! I will provide the recipe for chicken heart stew below that I personally really enjoy, but my journey isn’t quite over! I plan to try chicken foot stew and fish eggs next. The more I learn, the more I feel this is crucial for improving our health while also supporting regenerative farming practices, reducing waste, and building community while learning ancestral practices and spending time together cooking.

If this all seems too daunting, I would encourage eating different cuts of meat for nutrient variety. If you are used to having chicken breast for most meals, I challenge you to switch it out for chicken thighs! Don’t worry about the increase of certain macronutrients like fat and focus on all the wonderful micronutrients you will be ingesting.

**Next up in this kitchen adventure series- fermented foods and herbs…

Good luck and enjoy!

Resources:

• Nourishing Traditions by Sally Fallon
• Weston Price Foundation

Local animal products:

• Pineview farms
• Dad’s Organic Market
• Bodyfuel organics
• Box H farms
• Coolsprings ranch

Chicken Heart and Sweet Potato Stew

Ingredients

• 2 pounds grass-fed bison stew meat
• 1 pound grass-fed beef heart
• 1 large sweet onion, diced
• 3 cups celery, diced
• 10 cloves garlic, minced
• 2 medium sized sweet potatoes or yams (you could also use approx. 2-3 cups of cubed butternut squash)
• 2 quarts beef stock
• 2 tsp. dried thyme
• 8 bay leaves
• 1 tsp. dried rosemary leaves
• 1/8 – 1/4 cup balsamic vinegar
• 3-4 cinnamon sticks
• 1/2 cup fresh chopped parsley
• 1 tsp-ish each sea salt and course ground pepper
• coconut oil

Instructions

1. I use my big dutch oven for this, but a large soup pot will work fine.
2. Cut all of your meat (heart included) into bite sized pieces and set aside. I like to place my meat in a colander to let it drain out any extra juice that is lingering.
3. Chop your onions, celery, and sweet potatoes (or yams, squash, etc.) into bite sized chunks and set aside (keep your sweet potatoes separate from the other veggies).
4. Mince your garlic and add to the onions and celery.
5. Mince your parsley and set aside.
6. Heat a couple tablespoons of coconut oil over medium heat and add some of your meat. You want to make sure not to overcrowd the pan, because you want to get a good browning on the meat. This really helps develop the flavor of the stew.
7. Turn the meat several times, so that it can brown all the way around. Tongs are handy for this.
8. Remove the meat from the pan and place on a separate dish. Repeat until you have all of your meat browned. You may need to keep adding a little coconut oil for each batch.
9. Once all of the meat is browned and removed from the pan, add your onions, celery, and garlic and cook until the onions are slightly caramelized.
10. Add the meat back in, as well as your chopped sweet potatoes, yams, or whatever starch you are using.
11. Deglaze the pan with the balsamic vinegar and then add the salt, pepper, rosemary, thyme, bay leaves, and cinnamon sticks. Stir.
12. Pour your beef stock over the mixture and bring to a simmer.
13. Lower heat to low and cover. Let simmer for 45 minutes, or until the potatoes are done. Stir in your parsley and remove from the heat. Done!
14. This stew freezes and re-heats nicely, so I like to make double and sometimes triple batches and stock up the freezer!