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Vitamin C

There is much that Vitamin C has to offer, especially its healing properties. When we get the sniffles, we may think of Vitamin C as a remedy. 

Vitamin C (L-ascorbic acid) is a water-soluble vitamin. It is naturally found in good food and the water that resides in some foods. Our bodies do not normally store Vitamin C, se we do need to supplement or eat foods rich in Vitamin C. 

Vitamin C has so many healing properties. Maintaininng healthy levels of Vitamin C is an ideal marker for overall health.

Vitamin C is a safe and effective nutrient. Vitamin C may protect against immune system deficiencies. Also helps support cardiovascular health, eye and skin health. Doses vary by age and weight. From 40mg to 85mg per day, depending on the brand. The upper safe limit is 2000mg per day. 

Foods Rich In Vitamin C

Orange Juice, Cantaloupe, Orange, Grapefruit, Brocali, Cabbage, Bell peppers, Tomato

Benefits of Vitamin C

Immune Health- reduces inflammation, symptoms of the common cold, boost immune system

Free Radical Damage– Acts as an antioxidant, fights free radicals, minimizes oxidative stress

Collagen – helps facilitate collagen production for healthy skin, cartilage, blood vessels

Gout – helps reduce painful gout symptoms, lowering uric acid levels.

Eye Health – improves eye health and macular degeneration 

People who consume more fruits and vegetables will not only have higher levels of vitamin C, but higher intake of other nutrients, fiber and vitamins are beneficial to overall health. 

Side Effects– Some individuals may experience upset stomach, nausea, diarrhea. Some men may experience kidney stones. Since Vitamin C is water soluble, toxicity is uncommon. What is not utilized by the body is expelled in the urine. The body doesn’t store Vitamin C.

Always consult your healthcare provider for guidelines and recommendations on Vitamin C.


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November-The Month of Giving Thanks.


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Celebrate The Flavors of Fall

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FALL Recipes and Wine – The Harvest Board

Serves: 8-10

Time: 15 minutes

Wine pairing: Pinot Noir 

At ONEHOPE, it’s true that we love our cheeseboards. We believe there’s no better way to settle into a glass of wine than alongside a selection of cheese, jam, nuts, crackers, fruit, cured meat, and bread. And when it comes to the harvest season, the celebration calls for the cheeseboard of all cheeseboards! There is an abundance of fun and festivities when the feelings of harvest arrive–the smells, the sights, the sounds, and the sips. With this entertainer’s recipe, we encourage you to gather your friends and your favorite wine, turn on the tunes, and settle into the nostalgia of our favorite season. A splash of Pinot Noir or Chardonnay are our go-to wines of the season to serve alongside this board. We encourage you to sample your way across all of these rich flavors to find your favorite pairing. 


  • 4 oz. mimolette cheese 
  • ¼ cup honey
  • ½ pomegranate
  • 1 peach, sliced 
  • 8 dates
  • ½ loaf cranberry walnut bread, thinly sliced
  • 10 artisan crackers
  • 2 oz. calabrese salami
  • ½ cup apricot jam
  • 1 cup candied pecans
  • 1 brie wedge
  • 1 cup pistachios


  1. Set the cheeses on the board first – they will serve as the “anchors” of the board. 
  2. Place the items on the board in order of largest to smallest. The smaller items like the candied pecans and ginger are great for filling in the blank spaces on the board. ENJOY!!

Roasted Butternut Squash Risotto


Serves: 6

Time: 1 hour

Wine pairing:Rosé

When the brisk air of fall comes sweeping through the valley, we find risotto to be a warm and comforting dish. In this recipe, the sweet and nutty taste of butternut squash blends beautifully with the notes of clove and allspice. Once it’s topped with goat cheese and a drizzle of honey, this decadent recipe becomes a crowd-pleasing favorite. Perhaps all that’s missing is a glass of oak-aged Chardonnay, a crusty baguette, and good conversation. 


  • 1 butternut squash, peeled, seeds removed and cut into 1 in. cubes
  • 5 tbsp. olive oil 
  • 1 tsp. ground cloves
  • 1 tsp. ground allspice
  • 2 tsp. salt
  • 1 tsp. pepper 
  • 2 tbsp. salted butter
  • 2 shallots, chopped
  • 2 cloves garlic, chopped
  • 2 cups arborio rice
  • 5 cups chicken broth
  • 6 oz goat cheese
  • 6 tbsp. honey


  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or foil, and toss cubed butternut squash with 3 tbsp. olive oil, ½ tsp. each of clove and allspice, 2 tsp. salt & 1 tsp. pepper. Roast in the oven for 20-25 minutes, until fork tender & lightly browned. Remove from the oven and let cool.
  2. Place 2 tbsp. each of olive oil and butter in a large saucepan over medium heat. Add shallots and saute for 8 minutes. Add garlic, rice, and ½ tsp each of clove & allspice, and cook for another 3 minutes. Add the chicken broth into the pan in 1 cup increments, only adding the next cup when all of the liquid is absorbed by the rice. Continually stir the mixture with each addition of broth.
  3. Add roasted butternut squash into the risotto and gently stir until combined. Season with salt & pepper to taste.
  4. To serve, scoop 1 cup into each dish, topping with 1 oz of crumbled goat cheese and a drizzle of honey.

And don’t forget those wine pairings! Each purchase you make gives 10% back to the cause of your choice and helps make a lasting impact in the world.

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Allergies and Treatment Options

Allergies, which come in many forms may be seasonal or otherwise. May include symptoms of coughing, sneezing and/or feeling tired. Allergies occur when your immune system overreacts to an allergen.

Other symptoms may include headaches, watery, itchy eyes and pressure in your sinuses. As the weather changes, there may be an increase in pollen in the air. Our bodies naturally produce a chemical called histamines in response to allergens. 

Environmental pollutants, inflammation or nutritional deficiency can also contribute to our body’s inability to fight off allergens. 

Your doctor may prescribe an antihistamine to relieve your symptoms. 

There are also other antihistamine remedies that can help to block your body’s histamine response to ward off allergens. Here is a partial list of treatment solutions that may be helpful in treating allergies. 

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Natural Antihistamines 

Probiotics-Since 80% of our immune system resides in your gut, increasing the number of good bacteria in your gut microbiome is helpful.

Stinging Nettle is a popular home remedy supplement for allergies. It is also available it tinctures and tea. 

Vitamin C has long been known for its health benefits including for allergies. Vitamin C is abundant in foods like oranges, brocali and brussel sprouts. Vitamin C is also available OTC. 

Quercetin, an antioxidant is known to inhibit histamine production. Regulates your immune system by balancing your white blood cells. Helps fight off bacteria, viruses and allergens. Quercetin is found in dark leafy greens, apples and berries. May also take as a supplement.

Bromelain found in pineapple, helps fight inflammation and reduces allergy related symptoms.

Ginger is an effective antihistamine. Use in recipes, drink in tea or take as a supplement. 

Neti Pot  reduces nasal congestion, treats allergy symptoms and sinus infections 

Benefits of Fruits

Blueberries are a powerful antioxidant

Apples contain polyphenols, which lowers oxidative stress

Grapes, full of antioxidants

Pomegranates also has antioxidants  for cardiovascular health 

Common Allergy Medications 

Acrivastine (Semprex-D)

Deslorataadine  (Clarinex)

Loratadine  (Claratin)

Carbinoxamine  (Palgic)

Cyphohepatadine (Periactin)

Hydroxyzine ( Vistaril)

Levoceterizine  (Xyzal)






Nasal Sprays

Azelastine (Astelin, Astepro)

Fluticasone propionate (Flonase)

Budesonide (Rhinocort)

Cromolyn sodium (Nasalcrom)

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Other Remedies to Consider

There are also allergy shots, dehumidifiers, anti-dust environment, home air filters that may help address allergies. Avoid triggers. Butterbur, a plant extract that may have anti-histamine effects may also be helpful. Lifestyle and diet changes can be applied to supplement your protocol. As always, consult your healthcare provider when seeking treatment for your allergy symptoms. 


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As the United States Food and Drug Administration (FDA) do not regulate supplements, and natural remedies can sometime interfere with certain medications, it is essential to speak to a doctor before beginning any new supplement or herbal remedy.

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