Health & Wellness, December 2021 by Coast News Group

T he C oast News

DEC. 3, 2021

H ealth &Wellness

UCSD study learns more of cell interiors By City News Service

Finding gratitude this holiday season

his holiday season we hope you are able to pause and find gratefulness in the simple things. Look at your life and observe all of the things that you love. The people, places, experiences, and even your furry friends. Each day there are moments of love expressed through affection, understanding, or a shared experience. Look for moments of humor and times where you have found a smile or laughter in difficult or frustrating situations. Sometimes humor is the only thing that makes sense when everything else seems to be challenging. Look for moments of joy. Feeling the sunshine on your face, being warmed by your cup of coffee, an embrace from your child, a hand from your partner, or a moment of pause after finishing a project. With love, laughter, and joy comes greater con-

intentional living

angie & marc rosenberg nection. The experience of connecting is to feel linked to someone or something else in life. Research has found that through deep and fulfilling connections we can move through our life with greater mental, emotional, physical, and spiritual well-being. This holiday season, you don’t have to look very far to find gratitude and you may be surprised by the goodness that exists. NTENTION OF THE MONTH: Gratitude

Follow these intentional steps to create space in your life and a greater TURN TO 4NTENT ON B14

REGION — Using a new artificial intelligence identifying method, researchers at UC San Diego and their collaborators have taken what may turn out to be a significant leap forward in the understanding of human cells, according to a report published Nov. 24. The pilot study — which combines microscopy, biochemistry techniques and artificial intelligence in a technique known as Multi-Scale Integrated Cell — revealed around 70 components contained within a human kidney cell line, half of which had never been seen before. “If you imagine a cell, you probably picture the colorful diagram in your cell biology textbook, with mitochondria, endoplasmic reticulum and nucleus. But is that the whole story? Definitely not,” said Trey Ideker, a professor at UCSD’s School of Medicine and Moores Cancer Center. “Scientists have long realized there’s more that we don’t know than we know, but now we finally have a way to look deeper.” The results were described in a recent issue of Nature. In one example, the researchers spotted a group of proteins forming an unfamiliar structure. Working with UCSD colleague Gene Yeo, they determined the structure to be a new complex of proteins that binds RNA. The complex is likely involved in splicing, a cel-

3D ILLUSTRATION of a human cell. A UCSD study revealed components of a human kidney cell, nearly half of which they had never seen before. Courtesy photo

lular event that enables the translation of genes to proteins, and helps determine which genes are activated at which times. The scientists had been interested in mapping the inner workings of cells for many years. What’s different about MuSIC is the use of deep learning to map the cell directly from cellular microscopy images. “The combination of these technologies is unique and powerful because it's the first time measurements at vastly different scales have been brought together,” said study first author Yue Qin, a bio-informatics and sys-

tems biology graduate student in Ideker’s lab. Microscopes allow scientists to see down to the level of a single micron — about the size of some organelles, such as mitochondria. Smaller elements, such as individual proteins and protein complexes, can’t be seen through a microscope. Biochemistry techniques, which start with a single protein, allow scientists to get down to the nanometer scale, or one-billionth of a meter. The team trained the MuSIC artificial intelligence platform to look at all the data and construct a model of the cell. The

system doesn’t yet map the cell contents to specific locations, like a textbook diagram, in part because their locations aren’t necessarily fixed, the researchers said. Ideker noted this was a pilot study to test MuSIC. The team has only looked at 661 proteins and one cell type. “The clear next step is to blow through the entire human cell and then move to different cell types, people and species,” Ideker said. “Eventually we might be able to better understand the molecular basis of many diseases by comparing what’s different between healthy and diseased cells.”

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Three people overdose, die each day in San Diego

he County of San Diego recently published stark numbers about fatal drug overdoses. Overdose deaths have been exacerbated by the mental health challenges caused by the pandemic. In January, overdose deaths had increased at least 50% since the same time last year. Three people overdose and die daily, mostly from opioids. The indirect causes of overdose deaths vary. Some people are newly addicted, some have relapsed and others may have increased their drug use or are struggling to maintain it. Drug supplies have been spotty on the streets of San Diego for illicit drug users, causing them to turn to other sources. Fentanyl is hyper-potent and often found in drug supplies that are sold as heroin or OxyContin.

Pandemic & relapse San Diego isn’t the only place where people are struggling. The pandemic has, in part, ushered in a new addiction epidemic. Some individuals in recovery have struggled with isolation, lost jobs, and financial struggles and have relapsed since the beginning of the COVID-19 lockdowns. Drugs are not flowing on the streets the way they used to due to border shutdowns and fewer flights. Thus, pills are often cut with fentanyl, which is very potent and can be fatal to inexperienced people using it. A drug addiction, now referred to as a substance use disorder (or SUD), is found among people from all backgrounds. Addiction is a disease and progresses TURN TO ADDICTION ON B14

ver the years, studies have clearly demonstrated that infections in the mouth are linked to an increased incidence of heart disease, strokes and preterm and low weight newborns. Google the connection between gum disease and systemic health, and the evidence is not hard to find. However, despite all the available information and evidence on the tie-in between dentistry and overall health, why isn’t there more talk about it? Especially since the mouth is so accessible and so responsive to simple things that can be done daily to improve oral health. While routine maintenance and work done in the dental office may also be involved, there are many things that can be done at home DIYstyle, not only to improve oral health but systemic health as well. A recent study on flossing demonstrates that it can increase life expectancy by more than 6 years! Most people will agree that inflammation of their intestinal lining is not a good thing. It can lead to Irritable Bowel Syndrome, SIBO and Crohn’s Disease or even worse. So what’s the difference between inflammation in your intestines

WHILE ROUTINE maintenance in the dental office is important, there are many things that can be done at home to improve oral and systemic health. Courtesy photo

and inflammation in your mouth? Very little, actually. However, one very basic and important difference is the relative absence of symptoms until the gum disease is advanced. Unlike IBS, where there can be pain, loss of function, soreness or swelling, gum disease offers little motivation to seek help until the disease has progressed. This presents a difficulty because, if there are no symptoms or pain to alert you that there’s an issue, then you don’t realize there’s a problem. Even if your dentist suggests that there is. It’s simple human nature. If there is no pain, then there is no incentive for a change in habits. And good home care and routine dental care are habits. Maybe they are inconvenient, but nevertheless they are habits. Most people do realize that oral health is important to overall health, but

The likelihood of heart disease increases by 2x in the presence of gum disease! If a special camera could show you the lining of your intestine, and you could see inflammation there, would you change your routines? Likewise, if that camera could show you inflammation caused by plaquing in the epithelial lining of your blood vessels, would you change your diet, lifestyle and exercise patterns? So why not change your habits like flossing when you see inflammation in the gums around your teeth? Now that you know that inflammation is not normal and strains your immune system in an already toxic world, are you willing to make some changes? The good news is that home hygiene doesn’t have to be hard or time consuming. In fact most people can do a great job in just 3-5 minutes a day! That’s it. It’s just a matter of knowing what to do and having the right tools. That’s why I have put together an instructional guide on the simple things you can do at home that will improve the health of your mouth along with your overall health. Additionally, some things you can purchase over the counter (or online at myholisticdentist.com/ products) will make your home hygiene routine more effective.

few would change their habits because of it. It’s so easy to ignore what doesn’t hurt! Here is a picture of gum inflammation: There can be evidence looking back at you in the mirror every morning! If you have red inflamed gums, it’s due to bacteria feeding on the white film on your teeth called plaque. If this plaque is not removed on a daily basis, these microbes cause inflammation in your gums as your body tries to fight off the invading bacteria. If left unchecked, this bacteria gains access to your bloodstream. If your gums bleed when you floss or go to the dentist that is exactly what is happening. Bacteria leaking into your bloodstream takes a toll on your immune system because it’s going on 24/7. That is why gum disease and gum inflammation can Carey O’Rielly, DDS is a result in higher incidence of heart disease, heart at- holistic dentist practicing in tacks, strokes, arthritis, di- Encinitas. He can be reached at 760-632-1304. abetes and birth issues.

We don’t use Antibiotics to treat Sinusitis anymore because they make the problem worse. Try the products recommended by ENT specialists! Sinus Relief Eliminate virus, bacteria and fungus Sinus Support Relax, moisturize and heal damaged nasal tissues Congestion Relief Clear congestion and relax inflamed membranes Super Neti Juice Deep antimicrobial cleaning for those hard-to-reach sinuses Herbal Neti Soother Soothe and restore the sinus tissues

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We get calls every day from sinus sufferers like you thanking us for bringing them our fine products. Nothing makes us happier than hearing our customers proclaim, “I can breathe again”. Check out our web-site and see all of the wonderful products that we offer to help you maintain your health naturally. Here at Nature’s Rite, we’re ridding the world of sinusitis… one nose at a time. Why don’t we heal yours next?

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H ealth &Wellness Sponsored Content

Holiday weight loss tips with Dr. Brar

By Kern Brar, MD

athering for the holidays is a tricky time for those trying to watch their weight. We have temping seasonal desserts that are too delicious to pass. A routine concern I hear is the dreaded ‘COVID-15’ or the ‘COVID-20’, the amount of weight patients have added because they are unable to do the things they used to. Gyms and pools were closed. More time was spent working from home, often near the kitchen. The eventual snacking leads to weight gain that contributes to a decline in health and many problems including low back pain, diabetes and obstructive sleep apnea. Cutting calories and reducing your overall fat percentage can reverse these issues and improve your overall happiness. One size does not fit all, we are all unique and bring different strengths and weaknesses to the table. Some are able to skip meals easily, others can change their diet drastically. Some patients are able to afford using a commercial program like Optavia, Medi-fast, Jenny Craig or Weight Watchers, but a lot of my patients are unable to afford the $500 monthly cost of these programs. I am here to let you know there is a simpler and cheaper solution. In our office, we treat each patient with respect and part of the individual solution we prescribe to pa-

DR. KERN BRAR

tients is based on their current intake. We like to learn exactly what habits in terms of eating and exercise our patients have. We then recommend small changes in habitual behaviors that can be very powerful in changing the trajectory of the overall path. A few small tools can help our patients navigate their meals and we have the ability to follow their journey biochemically with drastic improvements in overall health. Motivation is the strongest determinant to successful weight loss and we are happy to help patients achieve their goals. We recommend you to schedule a consultation if you are interested in making a change. My push for my patients to lose weight has changed into a passion as I

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have continued to succeed in weaning patients off insulin, reversing the diagnosis of type 2 diabetes in their medical chart by treating and reversing their weight problem. Now this may not work for everyone, yet I have spent the last few years looking at which options have been helpful for my patients and I will share them to help you achieve your goals: • Eat lean protein 20 minutes before eating everything else • During the holiday season, prioritize sleep as 7 hours can control your hunger and stress levels. • As you are making food, do not sample the food. The “small” bites and “little” tastes can add up to a lot of calories. • Before you go to a holiday party, decide how much you are going to allow yourself to eat and remind yourself of your weight goal. • When you select your plate, pick the smallest plate available so that your portions will be smaller and do not go back for seconds. • Always use small plate, fill it with protein and vegetables. Save desserts for last. • Beer, soda, and wine go down easy and can add hundreds if not thousands

of calories to your daily and weekly intake. Drink more water. • Eat slowly and enjoy each mouthful. • Make sure you are only eating if you are hungry, and not just grazing because food is near. • Consider Intermittent Fasting and limit the time you eat your meals • If you’re drinking alcohol, remember that it is high in calories and try to limit your consumption to a 2 drink maximum. • If you work in an environment with holiday treats, remove them from your cubicle, deck or office. Do what you can to avoid office treats. • If you struggle with eating too many leftovers, give away the leftovers when you host a party this season. • Go on a walk, play with the kids or dogs, do anything that helps get you up and about. • When you first get to a party, take time to speak to everyone at the party instead of heading straight for the food. • Be accountable to someone else for your weight. Have a spouse or friend improve your chances with some healthy competition. • You don’t have to eat only carrot sticks, but practice moderation and don’t eat every dessert available. Have one bite that truly savor it. • When you are full, put the plate away. • Drink 4-5 glasses of water every day, 1 before each meal at least to maintain a sense of fullness and hydration. • If you taste something and don’t enjoy it, do not waste your calories finishing it. • Eat Steel Cut Oatmeal made with water for brunch if you plan on eating unhealthy at dinner • Switch drinks for homemade soda water as it has zero calories.

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eel good after a dryheat sauna? Well… there is now a more convenient and less expensive way to experience similar benefits. It’s the AVACEN thermotherapy system, an FDAcleared, Class II medical device, that is changing the way innovative medical practitioners are reducing many pain symptoms by warming the body from inside. This one-of-a-kind non-invasive, easy to use, soothing treatment has shown great promise in reducing pain associated with arthritis and other muscular conditions. According to Robert Klein, M.D., a licensed Rheumatologist with many national outstanding achievement awards, “My wife has severe longstanding degenerative arthritis with an inflammatory component of the thumbs and fingers. She had to give up piano, gardening, chopping vegetables, and needed to wear thumb splints con-

stantly. After use of the AVACEN device she is now back to playing piano, gardening, and chopping vegetables. She can also take lids off jars for the first time in years and no longer wears her splints. She is not pain free, but the pain is level 2-3 intensity rather than the 6-8 prior to AVACEN. She can even take her ring off her previously swollen finger. She has not been able to do this for years due to the swollen joint.” AVACEN thermotherapy entails a pain free, soothing, and enjoyable treatment. Just put your hand in this futuristic looking machine, which is about the size of a shoe box, for 15 - 20 minutes and some really great things can happen such as pain dissipating, that foggy shroud disappearing, and joints moving more freely. For many, eyelids become heavy, stress fades and many people actually fall asleep. The AVACEN device accomplishes its unique treatment by exploiting a special vascular system found the palm of the hand (one of the body’s most efficient thermoregulation portals). With an estimated 12 million of safe treatments, the AVACEN device may be the answer for many people who need or prefer a safe, cost-effective, easy-to-use, drug-free alternative for whole-body muscular relaxation and pain relief. AVACEN Medical, a Carlsbad, California company, has been awarded 5 U.S. and 9 International patents for its unique apparatus and methods that support an innovative medical process called The AVACEN Treatment Method. Visit the new Soothe By AVACEN, Wellness Salon in Encinitas today (442888-2959) or book online at SootheByAVACEN.com.

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CHEERS!

Holiday delight guaranteed to please

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until all of our job applications are just collections of our social media output? And yet, eggnog lovers are passionate advocates for the drink. Every major dairy in the country makes pre-made, nonalcoholic eggnog you can take home in a milk carton. In non-pandemic years I have to distract my wife from the dairy section of the grocery store by pointing out the frosted candy cane-shaped cookies in the bakery. Never have I gone to a family winter holiday party without seeing the big punch bowl filled with what appears to be some sort of frosting and gravy dusted with nutmeg. I stopped pretending to like it years ago, but no doubt some Uncle will slap me on the back before insisting I try it. “You’ll like this one. I made it!” I’ll let myself be talked into tasting just a touch in hopes of being left alone with my paper plate covered in mashed potatoes and sugar cookies. “See!” says Uncle So-and-So, and let them misinterpret my grimace for a smile. In the Midwest, they ratchet up the brandy-to-egg ratio, like really ratchet it up, so at least there is that. Even so, hours later the ghost of eggnog present still tickles my lips. Taunting me. When it comes to holiday drinks, I’m all for wassail — which is a hot mulled cider — or a Gluhwein, the traditional hot Austrian spiced wine drink. Meadiocrity Mead just released their spiced, honey-based mead variation called Gluhmet, which I rec-

By StatePoint

EGGNOG LOVERS are passionate advocates for the drink. And nearly every major dairy makes eggnog you can take home in a milk carton. Courtesy photo

ommend drinking hot. I’m open to trying new things, even drinks with a candy cane sticking out of them, but eggnog is where I draw my line in the snow. Eggnog is gross. Prove me wrong. If you disagree or want to find out for yourself, here is a simple do-it-yourself recipe. Ingredients: • 12 large egg yolks (pasteurized) • 1 pound granulated sugar • 1 quart milk • 1 quart whipped heavy cream • 1 liter of booze: Brandy recommended, but dark rum, bourbon, or whiskey will do just fine. • 1 teaspoon vanilla extract • Nutmeg, All-Spice, Cinnamon, and/or Clove spices to taste Directions: 1. Start whipping the egg yolks in a bowl.* 2. Add the sugar as

ADDICTION

HERB

if untreated. The good news is that help is available. Detox and treatment can help you overcome addiction and reclaim your life.

conditions and obesity. In ancient Egypt it was used in the mummification of pharaohs. The Ebers Papyrus, dating from the 16th century BC, listed it among its 877 prescriptions and recipes. The only female Pharaoh, Queen Hatshepsut (1490-1468 BC) popularized its use in perfumes and cosmetics. Another name for frankincense found in old medical records is Olibanum. This is thought to derive from the Latin words ‘Olium Libanum’, meaning oil from Lebanon. The name ‘frankincense’ is based on the Medieval French words for ‘real incense’. The botanical name is Boswellia, which has five main varieties, all of which have similar therapeutic value. It was named in honor of the Scottish botanist John Boswell (1710 - 1780). Because it is actually a resin, many books on herbal medicine do not include it. To date, a total of nine compounds have been isolated from it, which are all thought to contribute to its antiviral, anti-inflammatory properties. The research on it is persuasive, so that even conventional MD’s may rec-

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Preventing overdose If you or your loved one has relapsed, getting clean and sober may not happen overnight. Keep a supply of the overdose reversal drug Narcan with you if you know someone who uses opioids. A primary care physician can prescribe it for you. Check in with your loved ones or commit to having them check in with you once or more times a day. If a loved one turns blue, is unconscious, or has shallow breathing, don’t hesitate to summon emergency help — call 911. Getting help The best way to prevent an overdose is to get clean and sober through a residential treatment program. Some of the best help is available right here in San Diego. Present Moments Recovery can help. Our caring intake counselors can answer any questions you may have about the process. Call them at (619) 363-4767 or visit presentmomentsrecovery.com.

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you whip those eggs, and keep whipping until the mix thickens like porridge 3. Stir in the booze. 4. Stir in the milk. 5. Chill for at least three hours, but I recommend overnight. 6. Fold in heavy whipped cream. This just means using a spatula to blend the chilled mix and the heavy cream together. 7. Dust with your chosen spices to taste. *This is where I should point out that store bought eggnog has likely been pasteurized. If you decide to make it at home, be sure to use pasteurized eggs or make sure you’ve heated your egg base to at least a 160° to prevent any salmonella from forming. Don’t forget! The Roast! West Coast coffee podcast has returned for a third season. All new episodes are released on the Coast News Podcast page every Tuesday and Thursday. ommend it for conditions such as osteo-arthritis and rheumatoid arthritis. Studies have shown that its antiinflammatory properties are likely due to boswellic acids, which can cross the blood/brain barrier. So it may be useful in the prevention of Alzheimer’s, which is an inflammatory condition of the brain. It is widely used for its impact on the respiratory system, as it is one of the best antiseptics for the lungs. It is especially effective with chronic bronchitis and with asthma because of its calming influence. It is also an expectorant and can calm a cough. It can be used effectively in inhalations, in a bath, or as a massage oil. Using broad massage strokes that open the chest area can help to calm and deepen breathing. Because of its effect on breathing, frankincense is also helpful in situations where there is anxiety. It is also an antidepressant and a muscle relaxant. Frankincense is useful for UTI’s (urino-genital tract infections) as well for heavy periods. It is safe to use during pregnancy. There has been promising research evaluating it for anti-tumor, anti-cancer activity. There have also been positive studies about its

As we find ourselves surrounded by an abundance of this year’s “musthave” items, our shopping lists are often dictated by retail experts all claiming to offer the ultimate gift-giving guide. But there’s no need to spend a fortune or face the aggravation of competing with crowds for sold-out products. Sometimes, the most rich and memorable gifts can be created in the kitchen. To put a touch of finesse on your sweet treats, take a cue from the experts and use Plugrá butter, which professional pastry chefs prefer because of its slow-churn and extra creaminess. Unlike other butters, Plugrá uses the right balance of specially selected cream and butterfat, resulting in a texture that harmoniously bends and blends to help craft homemade, confectionary masterpieces. Using the finest ingredients, Plugrá’s executive chef, Linda Hall, developed a decadent brownie recipe that’s certain to spice up gift-giving. “Nothing says indulgence like a gooey, chocolaty brownie, however, most people have been there, done that,” Hall says. This year, dial it up a notch by adding spices and flavors that evoke warmth and coziness. My recipe is reminiscent of a hot cup of Mexican hot chocolate that has cinnamon and vanilla notes.”

effectiveness with ulcerative colitis and Crohn’s disease. It can be taken as a dry extract standardized for boswellic acids in tablet or capsule form. Although Boswellia does not have a GRAS certification (Generally Regarded as Safe) from the FDS, it is available in the US under the DHEA regulation of 1994 (Dietary Health and Education Act). Frankincense has been called the ‘King of Essential Oils’. Go to coastnewsg roup.com / herb - of-t he month for 7 ways to use Frankincense essential oil. 7 Ways to Use Frankincense Essential Oil

• Use in a diffuser to uplift the spirit, enhance focus and concentration • A few drops in bath water is calming and restorative • Apply to reflex points on the feet that correspond to problem areas • Added to serums and creams, it is beneficial for aging skin • Apply to the joints to ease arthritic pain • Massage it into aching muscles • It can help with insect bites, allergic reactions and sciatic pain Victoria O’Rielly, ACN, is the Office Manager at Integrative Dentistry in Encinitas.

To get you inspired this season, Plugrá partnered with other premium ingredients brands to create a brownie with better results. The Mexican Hot Chocolate Brownies recipe below embraces a savory note produced by Spice House’s strongest and sweetest Vietnamese “Saigon” cinnamon, along with a kick of chipotle pepper. The decadent flavor is also emphasized by using fair and sustainable Manjari dark chocolate from leading chocolate brand, Valrhona, in addition to Nielsen-Massey Madagascar Bourbon Pure Vanilla Extract, which uses premium, hand selected beans and a slow extraction process to produce the richest tasting vanilla. Additional holiday recipes can be found by visiting plugra.com/recipes.

Mexican Hot Chocolate Brownies Source: Plugrá Kitchens, Chicago, Illinois utes utes

• Prep Time: 10 Min• Cook Time: 30 Min• Servings: 24

Ingredients:

• 5 ounces unsweetened chocolate • 10 tablespoons Plugrá European Style But-

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the easy ones. Ah, so you ask, “where can I find such an active agent that kills fungus and all types of bacteria?” Glad you asked. Clinical studies have shown that an enhanced colloid of silver of 35 parts per million or more, is able to terminate sinus infections in a week or less. What’s more, it can be sprayed directly into the sinuses and so it doesn’t have to be taken systemically. You apply it ONLY where the infection is occurring; In your nose. If you prefer to use a Neti Pot, you can fill your sinuses with the solution and then close off your nose with your fingers. Sitting this way for 10 or more minutes will kill more bacteria and fungus than a week of antibiotics.

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sense of connection: 1. Pause, reflect and write down what you love, what makes you laugh, and what brings you joy. 2. Schedule quality time to engage with those people and things. 3. Acknowledge your time spent through words

ter, unsalted • 4 large eggs • 2 cups sugar • 1 1/4 cups all-purpose flour • 1 tablespoon ground Saigon cinnamon from the Spice House • 1/4 teaspoon kosher salt • 1/4 teaspoon chipotle powder or cayenne pepper • 2 teaspoons Nielsen-Massey Madagascar Bourbon Pure Vanilla Extract • 6 ounces Valrhona Manjari 64% Dark Chocolate, chopped

Instructions:

1. Preheat the oven to 350 F. Line a 9x13-inch square pan with parchment paper or aluminum foil and spray with nonstick cooking spray. 2. Place the unsweetened chocolate and butter in a large, microwave safe bowl. Microwave on HIGH for 3 minutes, stirring every 30 seconds or until melted. 3. Stir in the sugar until well blended. 4. Beat in the eggs. 5. Stir in the remaining ingredients until just blended. 6. Spread the batter on the prepared pan and bake for 25 to 30 minutes. Check for doneness by inserting a toothpick into the center of the pan to see if it comes out clean. Package your dessert in a decorative tin or box and handwrite the recipe for the gift that keeps giving! Of course, since you have a sinus infection, the mucosal flow is pretty large. This will flush the antimicrobial from the area in less than 10 minutes. It is absolutely paramount to the success of this therapy that you spray every 20 to 30 minutes. Using the Neti Pot in the morning and evening for 10 minutes works quite well. So you see, the balanced holistic approach to sinusitis rests with using the right active agent, in the right concentration, in the right place and with the right protocol. If this is done, you will attenuate the fungus and the bacteria while not shifting the fauna and flora. You will re-establish the balance of power in your nose. The products that you need to support this protocol can be found at www. MyNaturesRite.com. of affirmation. 4. Spend time getting to know your neighbors or simply share a pleasantry with a stranger. 5. Volunteer for an organization that connects with your values. For more on our support and services, visit www.4NTENT.com or follow us on instagram, @4NTENT.