Chances are you have visited a holiday market at some point in your life, but have you heard of the storied and spirited history of them? 🎁 Either swipe through the carousel or read on below!

This now-global phenomenon likely traces its roots back to medieval Europe with roots in Germany in the late 13th century when Duke Albrecht I authorized a 14-day fair in the month of December.

Although scholars aren`t willing to proclaim the first Christmas market, Dresden Striezelmarkt and Nuremberg Christkindlesmarket have been operating annually since 1434 and 1628, respectively.

Consumerism changed the game for these markets, though. The popularity of the market in connection with Christmas rose in the 17th and 18th centuries, then fell in the 19th century, rising to popularity again in the 1960s and 70s, with some markets opening as early as November (sound familiar?).

Although the modern market is slightly romanticized compared to its actual roots, it has become a great way to support local artisans and makers and keep your spending local.

Plus, there is much joy to be had thanks to the feeling of community coupled with delightful scents and festive holiday foods!

#HolidayMarkets #ChristmasTradition #FestiveVibes ...

Is bone broth a miracle superfood to help keep you well ─ or just another crock of soup?

Bone broth, which differs from most traditional culinary stocks, is made by roasting bones (usually chicken, beef, or fish) then simmering them, sometimes with the meat attached, along with vegetables (typically carrots, celery, and onion) and herbs and spices for up to 24 hours before straining it.

What does the science say?
Bone broth claims to heal your gut, protect your joints, reduce stress, support your immune system, and more, but these claims are not well supported by research.

Bone broth may contain collagen and nutrients like calcium and magnesium, but these are not unique to this food and often vary from batch to batch.

What`s the takeaway?
🤧 Sipping some bone broth might be soothing when you`re sick, and there may be some effect on your immune function.
🍲 Bone broth is yummy and can be used in meals as a replacement for traditional stock.
❌ Be wary of the many grandiose and indefensible claims bone broth proponents make. It isn`t the cure-all for everything that ails you.

#BoneBroth #NutritionalScience #FoodFacts ...

Are adaptogens the mystical medicinal tonics that can naturally support your immune system and bust your stress? 👀

What are adaptogens? They have been used in Eastern Chinese and Ayurvedic medicine for centuries and are plant-derived compounds believed to help the body manage stress by balancing the stress response. They include maca, ginseng, rhodiola, ashwagandha, holy basil, and medicinal mushrooms known as lion`s mane and turkey tail.

Today, adaptogens are typically sold in capsules, powders, or liquid extracts and are often blended into coffee, tea, smoothies, or other beverages.

What does the science say?
👉 Short-term studies of commonly used varieties have shown some promise, but research in this area is still highly limited.
👉 Like herbal supplements, adaptogens are not well-regulated, and long-term side effects are largely unknown.
👉 Be aware of possible negative effects. Licorice root may increase blood pressure and ashwagandha and ginger are known to interact with some medications.

What`s the takeaway?
☑️ Check with your doctor before taking any adaptogens alongside your medications.
☑️ Skip the adaptogens (at least for now) and combat stress and improve your immune function by eating well, staying hydrated, exercising regularly, and getting adequate sleep.

#Adaptogens #ImmuneSupport #StressRelief ...

Herbal supplements make strong claims to "boost" your immunity, especially during cold and flu season. 🤧 But what does the science say?

Let`s clarify a few things first. There are two types of immunity:
1️⃣ Innate immunity is the immunity we are born with.
2️⃣ Adaptive immunity is the immunity that develops as our body is exposed to germs.

Anything that claims to boost immunity actually means that our body is being exposed to a "foreign invader" that imitates infections and causes our body to have an immune response. If that sounds oddly familiar, it`s because this is actually how a vaccine works to produce antigens against viruses!

Herbal supplements cannot boost immunity in a functional way, and FDA oversight of dietary supplements is much less stringent compared to other “foods”. This means many make it to the market without tests of their efficacy, and there isn`t even verification that the product you have purchased contains what it claims to.

What`s the takeaway?
👉 Herbal supplements are unlikely to support your immune system.
👉 Eating nutrient-rich foods such as fruits, vegetables, beans, nuts, fish, and whole grains can help support a healthy immune system.
👉 When paired with an active lifestyle, you can reduce comorbidity factors known to increase your risk for illness.

#HerbalSupplements #ImmunityBoost #HealthScience #ImmuneHealth ...

From folks cutting out alcohol or gluten to vegetarians and vegans, planning a holiday get together can feel overwhelming. 😮‍💨 Explore our tips for a more inclusive holiday meal (without all the stress!).

1️⃣ Talk with your guests ahead of time. They are the experts in their dietary needs. If appropriate, they may offer to help contribute.
2️⃣ Simplify your approach. Many dishes can be made without top allergens with simple substitutions: swap out gluten-free stuffing or use corn starch to thicken gravy; skip the nuts or keep them on the side; and substitute non-dairy milk and cheeses!
3️⃣ Vegetarian and vegan can be easy, too! Create a plant-based main dish, skip the sausage in stuffing, and made gravy or other sauces with vegetable stock.

Additional ideas:
👉 Try to create a few dishes that could work for any dietary restriction or food allergy just in case.
👉 Instead of focusing on a set menu, create a menu concept where guests can pick and choose what to eat such as a grain bowl.
👉 Create a mocktail that can also be a cocktail.

Serving your food:
✍️ Label menu items and include all main ingredients.
🍴 Provide separate serving utensils for each dish.
🗃️ Keep your recipe and package labels on hand to share if your guest wants to see what you`ve used.

What to do in a potluck-style meal:
👀 Ensure you coordinate with folks bringing food so they also are more careful to track ingredients being used.
🥜 Communicate any potential allergies with guests bringing food items so they know what to be careful with.

#InclusiveEating #HolidayMealPlanning #PotluckIdeas ...