Facts

Sip Your Way to Better Sleep: 6 Soothing Teas Dietitians Swear By

1 min read | Author - Backyard Vitality

Can’t wind down at night? You’re not alone. Luckily, your solution might be as simple as what’s in your cup. Tea—second only to water as the world’s most popular drink-isn’t just cozy, it’s packed with compounds that can help you relax and drift off.

From herbal classics to lesser-known blends, here are six sleep-friendly teas registered dietitians recommend:

1. Chamomile Tea
Chamomile is rich in apigenin, which binds to brain receptors to promote calm and reduce anxiety. Sip it about an hour before bed to ease into a restful sleep.

2. Lemon Balm Tea
This citrusy mint family member is shown to improve sleep, especially for those with anxiety or type 2 diabetes. Its rosmarinic acid activates GABA receptors, which slow brain activity and support deep sleep.

3. Green Tea (Low-Caffeine)
While regular green tea contains caffeine, low-caffeine varieties offer L-theanine, an amino acid that calms the mind and reduces stress without making you sleepy mid-day.

4. Passionflower Tea
Struggle with anxiety at bedtime? Passionflower is a natural sedative that boosts GABA levels, making it a go-to for calming a restless mind.

5. Magnolia Bark Tea
This earthy brew, a staple in traditional Chinese medicine, helps regulate the sleep-wake cycle and ease tension. It’s even been shown to relieve postpartum sleep issues and depression.

6. Tulsi Ashwagandha Tea
This Ayurvedic powerhouse pairs two calming herbs: tulsi (holy basil) for stress relief and ashwagandha for hormone balance. Together, they create a relaxing bedtime ritual.

Pro Tip: Drink tea at least an hour before bed, and add a little raw honey for a sweet and relaxing treat.

No, Soy Doesn’t Cause Cancer: And 3 More Myths You Can Finally Forget

1 min read | Author - Backyard Vitality

Soy gets a bad rap—but it’s time to clear the air. Despite what you’ve heard on TikTok or from that friend who swears soy is “toxic,” the science tells a very different story.

Let’s bust the biggest myths:

Myth #1: Soy Causes Breast Cancer
This fear comes from the fact that soy contains isoflavones, plant compounds that mimic estrogen—kind of. But they’re not the same as human estrogen. Dozens of studies (on actual humans!) show that moderate soy consumption doesn’t increase cancer risk and might even protect against it. Big names like the American Cancer Society and the AICR back this up.

Myth #2: Soy Messes With Male Hormones
Relax, guys. The fear that soy “feminizes” men came from a couple of extreme cases where men consumed unreal amounts of soy. Normal, daily servings? Totally safe. In fact, soy may actually lower your risk for prostate cancer. Bonus!

Myth #3: Soy Blocks Nutrient Absorption
Soy contains phytates, yes—but so do many healthy foods. Cooking, fermenting, or pairing soy with vitamin C-rich foods (like citrus) boosts nutrient absorption. So, go ahead and enjoy that tofu stir-fry with a splash of lime.

Myth #4: All Processed Soy Is Bad
Not all soy is ultra-processed junk. Tofu, tempeh, soy milk, and even some soy-based snacks can be part of a healthy diet. Soy is one of the few complete plant proteins, and the FDA even approves heart-health claims on soy foods.

Unless you’re allergic, soy is a safe, nutritious, and versatile way to power up your meals. So bring on the edamame, tofu scrambles, and soy lattes – you’ve got the green light.

Pumpkin Juice Recalled in 12 States Over Deadly Bacteria Risk—Here’s How to Make Your Own Safely

1 min read | Author - Backyard Vitality

If pumpkin juice is part of your fall flavor lineup, it’s time to check your label. Based in New York, Walker’s Wine Juice LLC has recalled its pumpkin juice after inspections revealed it wasn’t acidic enough to eliminate dangerous bacteria during processing. That missing “kill step” opens the door to Clostridium botulinum, the bacteria that causes botulism—a rare but potentially fatal illness.

Botulism can cause blurred vision, slurred speech, muscle weakness, difficulty breathing, and in severe cases, paralysis. While no cases have been reported, the juice was distributed across 12 states including New York, Pennsylvania, Michigan, and Illinois.

If you’ve purchased Walker’s pumpkin juice, especially in bulk sizes (2.5- to 275-gallon containers), stop drinking it and contact the company for safe disposal and reimbursement instructions.

But if you still crave that cozy, spiced pumpkin flavor—don’t worry. You can make pumpkin juice at home, and safely, too! Here’s a simple, delicious recipe that adds enough acidity to keep things safe and tasty.

Homemade Spiced Pumpkin Juice Recipe

Delicious and so easy to make!

Ingredients:

2 cups pumpkin purée (not pie filling)
2 cups apple cider
1/2 cup orange juice (adds necessary acidity)
2 tablespoons lemon juice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 tablespoon maple syrup or honey (optional)

Instructions:

In a blender, combine all ingredients and blend until smooth.
Strain through a fine mesh sieve or cheesecloth for a smoother texture.
Chill and serve over ice, or warm gently for a cozy version.

This version is safe, delicious, and perfect for fall. Skip the risk—sip smart and make your pumpkin juice at home!

Not a Fish Fan – Try This Omega 3 Powerhouse Plant Instead

4 min read | Author - Casey Story

When we think of omega-3 fatty acids, our minds often go straight to fish such as salmon, sardines, and tuna. But what if you’re not a fan of fish? Or perhaps you’re vegetarian, vegan, or just looking for plant-based sources of this essential nutrient?

Enter common purslane (Portulaca oleracea), an unassuming, often overlooked leafy green with a serious nutritional punch. This wild-growing plant is one of the richest plant sources of omega-3 fatty acids, making it an excellent alternative for those who want the health benefits without seafood.

5 Things You’re Doing That Are Ruining Your Gut Health (and What to Do Instead)

2 min read | Author - Backyard Vitality

Your gut is central to digestion, immunity, and even mental well-being. But everyday habits may be quietly harming it.

Here are five common ways you could damage your gut—and simple steps to protect it.

1. Eating Too Many Processed Foods
Processed foods high in refined sugars and additives can feed harmful gut bacteria while reducing the diversity of beneficial microbes. Over time, this can lead to inflammation and digestive discomfort. To support your gut, shift toward a whole-food diet rich in fiber from fruits, vegetables, whole grains, and fermented foods like yogurt, sauerkraut, and kimchi.

2. Drinking Excess Alcohol
Regular or heavy alcohol consumption can irritate the lining of the gut and upset the microbial balance. This disruption can impair digestion and weaken your immune system. Limiting alcohol intake and opting for non-alcoholic alternatives like herbal teas or kombucha can help your gut recover and thrive.

3. Overusing Antibiotics
Antibiotics are often necessary for fighting infection, but overuse can eliminate beneficial bacteria along with the harmful ones. This may leave your gut vulnerable to imbalance and inflammation. Always take antibiotics only when prescribed and consider using probiotics during and after treatment to help restore your gut flora.

4. Living with Chronic Stress
Ongoing stress affects your mind, alters your gut microbiota, and can damage your digestive lining. This gut-brain connection means managing stress is essential. Incorporate regular stress-reducing practices like walking, mindfulness, breathing exercises, or creative hobbies to support a healthier gut environment.

5. Getting Poor Sleep
Sleep and gut health are deeply connected. Poor sleep can lower microbial diversity and negatively affect digestion and mood. Aim for 7 to 9 hours of quality sleep per night, and maintain a consistent bedtime routine that limits screen time and encourages relaxation.

Gut health is foundational to overall well-being. By recognizing and replacing these five common habits with healthier alternatives, you can create a more balanced gut microbiome and feel the benefits throughout your body and mind.

Pistachios and Eye Health: A Tasty Way to Protect Your Vision

1 min read | Author - Backyard Vitality

Carrots aren’t the only food that supports healthy eyes. A recent study from Tufts University has found that eating just two handfuls of pistachios a day may help preserve vision, particularly by protecting against age-related macular degeneration (AMD), the leading cause of vision loss in older adults.

Dr. Tammy Scott, the study’s lead author, explains that pistachios are rich in lutein—a plant pigment and antioxidant that helps shield the retina from damage caused by blue and ultraviolet light. “Lutein is like natural sunglasses for your eyes,” she said. The study, supported by the American Pistachio Growers, found that participants who consumed about two ounces of unsalted pistachios daily experienced a measurable increase in macular pigment optical density (MPOD), an indicator of eye health, in just six weeks.

AMD affects nearly 20 million Americans and gradually deteriorates central vision. While dry AMD progresses slowly due to the thinning of the macula and protein buildup, wet AMD is more aggressive, involving abnormal blood vessel growth. Though there’s no cure, early dietary interventions may slow the disease’s progression.

Pistachios are particularly effective because their natural fat content enhances lutein absorption, making them an efficient dietary source. Two daily handfuls can double the average American’s lutein intake to around 1.6 mg.

The benefits extend beyond vision. Lutein is also found in the brain, where it may reduce oxidative stress and inflammation—factors linked to heart disease, diabetes, and cognitive decline. Pistachios also offer fiber, protein, heart-healthy fats, and nutrients like vitamin B6, potassium, and iron.

Incorporating pistachios into your routine could be a simple, natural way to support your eyes, overall health, and aging.

Strange but Natural: Unusual Remedies to Rub on Your Knees for Pain Relief

2 min read | Author - Backyard Vitality

Knee pain is one of the most common complaints as we age or stay active. While pharmaceutical treatments exist, a surprising number of people turn to unconventional remedies—often found in kitchens or gardens—to relieve discomfort.

Large clinical trials may not always back these strange-sounding solutions, but the strength of anecdotal evidence shouldn’t be underestimated. Personal experience has long guided the discovery of healing practices, many of which later gained scientific validation.

Cabbage Leaves
Used in traditional European medicine, cabbage leaves are rich in anti-inflammatory compounds like glucosinolates. Wrapping warm cabbage leaves around painful joints may help reduce swelling and discomfort. A study in Clinical Nursing Research (2016) found that cabbage leaf wraps were as effective as cold compresses for osteoarthritis-related knee pain.

Castor Oil

Ricinoleic acid, the active compound in castor oil, has analgesic and anti-inflammatory properties. When massaged into the skin, it may help reduce joint inflammation. Anecdotal evidence and small studies support its use for arthritis and muscular pain.

Mustard Seed Paste
Mustard seeds contain allyl isothiocyanate, which may stimulate circulation and heat in the area applied, offering temporary pain relief. It has a counterirritant effect similar to menthol or capsaicin, distracting the nervous system from deeper pain. Use with caution, as it may irritate sensitive skin.

Apple Cider Vinegar (ACV)
Some people apply diluted ACV to their knees, claiming it helps “draw out” inflammation. While scientific evidence is limited, ACV has antimicrobial and mild anti-inflammatory effects, and its acetic acid content may contribute to a soothing sensation.

Banana Peel
Banana peels contain antioxidants like lutein and may have mild anti-inflammatory effects when rubbed on the skin. There’s limited scientific backing, but many swear by its soothing effect on sore joints.

Before jumping into invasive procedures or long-term medications with potential side effects, trying safe, natural alternatives can be an empowering first step. These gentle remedies often support the body’s own healing processes and may reduce the need for more aggressive interventions. At the very least, they offer a moment of intentional care—time spent connecting with your body and exploring what brings relief.

If you’re struggling with persistent knee pain, don’t underestimate the power of simple, holistic approaches. What’s strange to one person might be a soothing, effective solution for another.

Spring Danger in Disguise: Why Cherry Blossoms Could Make Your Dog Sick

1 min read | Author - Backyard Vitality

Cherry blossoms may be the highlight of spring, but they’re not as harmless as they look—especially if you’ve got a curious pup in tow. While they make for a beautiful stroll, parts of cherry trees can be toxic to dogs.

The problem? Cherry trees contain cyanogenic glycosides—compounds found in the leaves, stems, pits, and sometimes blossoms. When digested, they can release cyanide, a potentially deadly toxin. That said, the actual risk from cherry blossoms alone is low. Your dog would have to eat a large amount of petals or chew on numerous pits for serious poisoning to occur.

Veterinarians say swallowing a couple of whole cherry pits is unlikely to cause harm, but chewing through them can be risky. Even without full-blown poisoning, eating petals or leaves may upset your dog’s stomach, causing vomiting or diarrhea—especially if the material is decaying or contaminated.

The good news? It’s easy to stay safe. Keep an eye on your dog around cherry trees, especially those dropping petals or fruit. If your dog does eat part of the tree and seems off—panting, vomiting, or unsteady—contact your vet or call the ASPCA Animal Poison Control Center at 1-888-426-4435.

For mild stomach issues, vets recommend skipping food for 10–12 hours, then offering a bland diet like boiled chicken and rice. But if symptoms persist or worsen, don’t wait—get help.

Cherry blossoms may be a seasonal favorite, but when it comes to your dog, a little caution goes a long way. Enjoy the blooms—but keep those sniffing snouts safe!

Are Your Nails Breaking? You Might Need More of This Vitamin

1 min read | Author - Backyard Vitality

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in keeping your body running smoothly. While it’s most famous for boosting hair, skin, and nail health, its benefits go far beyond beauty.

Biotin helps convert the food you eat—carbohydrates, fats, and proteins—into energy. It also supports nervous system function, blood sugar regulation, and the production of fatty acids and amino acids, both of which are essential for healthy cell growth and repair. It’s especially important during pregnancy and breastfeeding, when the body’s nutritional needs increase.

Biotin deficiency is rare but can occur, particularly in people who smoke, drink heavily, are pregnant, or follow restrictive diets. Symptoms of low biotin include thinning hair, brittle nails, fatigue, skin rashes, and even mood swings or depression.

The good news? You can get plenty of biotin through whole foods. Adults are recommended to get about 30 micrograms daily, which is easy to achieve with a varied diet. Here are some top biotin-rich foods to add to your plate:

Eggs (cooked): One whole egg provides ~10 mcg
Salmon: 3 oz gives around 5 mcg
Beef liver: One of the richest sources—30 mcg in just 3 oz
Pork: Offers about 3.8 mcg per 3 oz
Sunflower seeds: 1/4 cup has 2.6 mcg
Sweet potatoes: 1/2 cup has about 2.4 mcg
Almonds: 1/4 cup contains 1.5 mcg
Spinach (cooked): Adds small amounts plus folate
Lentils: Provide both biotin and folate
Oats: A cup of cooked oats contains ~0.2–0.6 mcg
Bananas: Offer a small but helpful boost

To support energy, healthy aging, glowing skin, and strong hair and nails, make biotin-rich foods a regular part of your diet—it’s a simple way to boost your health from the inside out.

Making Your Own Protein Powder Is Easier (and Cleaner) Than You Think

1 min read | Author - Backyard Vitality

Why spend big bucks on protein powders packed with fillers, sweeteners, and mystery ingredients when you can make your own in minutes? DIY protein powder is incredibly easy to whip up and a smart way to keep things clean, simple, and tailored to your body’s needs.

Most store-bought powders rely on protein isolates, stripping away valuable nutrients like fiber, healthy fats, and essential minerals. But when you make your own from whole foods like seeds, legumes, and nuts, you keep all the good stuff intact. You get protein plus iron, magnesium, omega-3s, and antioxidants — without unnecessary additives or gut-wrecking emulsifiers.

You only need a blender or food processor, a few bulk-bin staples, and five minutes. That’s it. No fancy equipment, hidden sugars, or artificial flavors — just real food. You can tweak it however you want: add cocoa for flavor, turmeric for inflammation support, or skip sweeteners altogether. It’s your call.

Here’s a simple base recipe:

DIY Protein Powder (Yields ~2 cups / 16–18 servings):

½ cup dry roasted edamame
½ cup raw pumpkin seeds
½ cup hemp seeds
¼ cup chia seeds
¼ cup ground flaxseed
¼ cup almond flour

Grind the edamame and pumpkin seeds to a fine powder. Add everything else and pulse to combine. Store in a sealed jar for up to a month (longer in the fridge).

With about 8–10 grams of protein per serving, this blend is perfect for smoothies, oatmeal, or yogurt. It’s clean, easy, and cost-effective—that’s the DIY way.

How to Eat and Store Flaxseeds the Right Way

1 min read | Author - Backyard Vitality

Flaxseeds are a tiny superfood with major health perks—but to get the most out of them, it’s essential to know how to eat and store them properly. Packed with omega-3s, fiber, protein, and antioxidants, flaxseeds support brain function, digestion, and skin health and help reduce inflammation. But their benefits depend on how you prepare and consume them.

Whole vs. Ground Flaxseeds

Whole flaxseeds have a crunchy texture and nutty flavor, and they are great in smoothies or sprinkled over dishes. However, they’re tough to digest in whole form and may pass through your system without delivering their full nutritional value. Soak them in water for 10–20 minutes or add them to moist foods to make them easier to absorb.

Ground flaxseeds ( flax meal) are more digestible and ideal for mixing into smoothies, batters, yogurt, or oatmeal. You can grind your own at home using a coffee or spice grinder to keep it fresh and adjust the texture.

Flaxseed Oil

Extracted from the seeds, flaxseed oil is rich in omega-3s but unsuitable for cooking due to its low smoke point. Instead, drizzle it over salads, smoothies, or dips for a nutritional boost.

Tips for Eating Flaxseeds

Start small—no more than 1 tablespoon a day if you’re new, as the fiber can cause digestive upset.
Stay hydrated to help fiber pass smoothly through your system.
Use ground flax as an egg substitute (1 tbsp flax + 3 tbsp water = 1 egg).
Sprinkle on salads, toast, cereal, yogurt or mix into sauces and smoothies.

Storage

Whole flaxseeds: Store in an airtight container in a cool, dry place. They last up to 2 years.
Ground flaxseeds: Keep them in the fridge or freezer to protect their healthy fats—toss them if they smell rancid.

Flaxseeds are tiny, but smart preparation makes them mighty.

Sip Your Way to Better Sleep: 6 Soothing Teas Dietitians Swear By

No, Soy Doesn’t Cause Cancer: And 3 More Myths You Can Finally Forget