Relaxing Bath Time

     So all the Holiday hustle and bustle is FINALLY over, your relatives are working their way home and you are quite beyond exhaustion.  This is the perfect time to sit back, relax and enjoy a nice bath (maybe with a nice glass of wine or your favorite martini even).  Most of the bubble bath and body wash, at least the stuff that you can find in the stores, are so packed full of chemicals that it can be a bit scary.  However, you can usually make your own at home that can be even more luxurious, even if the natural products don’t get as bubbly. 

A Quick Word on Ingredients

Honey helps your skin in a number of ways.  It helps retain moisture and elasticity, speed the healing of wounds, and helps to clear up blemishes.  Honey is great for aging, itchy, dry or damaged skin and actually makes body wash smooth and creamy instead of sticky.  Using raw, unfiltered honey is best, especially local honey.    

Liquid Castile Soap is all natural and helps your body wash and bubble bath to be full of suds.  It may not be as bubbly as a commercial body wash, but you can make up for it by adding more luxurious ingredients to your bath, like rose petals or tea.  I like to use the unscented castile soap because I add my own essential oils, but if you want to leave out the essential oils, feel free to use one of the scented castile soaps. 

Coconut Oil is not in these recipe, but I wanted to mention how wonderful it can be if your skin is not sensitive to it.  Coconut oil is naturally antibacterial and antifungal.  It also has a natural SPF of around 4.  This makes it great to use on a daily basis, especially in sunny places such as Florida.  Coconut oil has many antiaging benefits and does not go rancid.  It really is a great oil and I encourage people to use it, just keep in mind that if you use it too often, your skin may need a bit of a break!  If you do want to use it, replace the avocado oil in the following recipes with coconut oil and make sure to melt it before mixing to ensure that it mixes well.

Jojoba Oil is actually not an oil at all.  It’s a wax, which is what makes it stand out when talking about skin care.  It absorbs into your skin and helps to keep the moisture locked in for up to 24 hours, without leaving your skin overtly oily.  It’s also great to protect your skin from annoyances such as razor burn.  It fights fungal and bacterial infections and since it is a wax, it does not go rancid as fast as oils do. 

Avocado Oil (cold pressed is best) is great to get rid of (and prevent) acne, blackheads, and eczema issues on the skin.  This is another natural oil that is readily absorbed by the skin and does not leave it oily.  It’s is believed to penetrate further than most oils, down into the dermis layer of our skin.  This makes it a super amazing oil to help with deep seeded problems.

Vitamin E helps to reduce wrinkles and keep the skin looking healthy and youthful.  It is included in this recipe mainly as a natural preservative, however it has quite a well-earned reputation for being great for the skin.

Epsom Salt is one of the best ingredients to add to a relaxing bath soak.  They are easily dissolved in water and absorbed by your skin.  The magnesium in them helps to relieve stress and reduce the effects of adrenaline.  They also help to relieve muscle tension, pain, and inflammation.  In short, Epsom salts are GREAT for preventing and relieving leg cramps.  There are two other benefits that can be especially helpful after Christmas (or whichever Holiday you observe this time of year), Epsom salts help to lower your blood pressure and regulate your blood sugar. 

Vegetable Glycerin can increase the amount of suds your bubble bath will produce.  It’s also a great moisturizer.   

Dried Herbs are amazing additions to your bath adventures.  You can choose to use premade tea blends or add individual herbs.  There are many herbs that are great for your skin and great for relaxation.  Here is a good list of herbs to add to your bath.  I typically stick with rose, lavender, chamomile, mint (I prefer using dried mint instead of the essential oil because of how strong mint can be), or rosemary.  I like to use calendula as well, but not usually for a relaxing bath soak, I use this more for healing my skin after sunburn, abrasions, or physical trauma.

Essential Oils are great additions to just about everything.  Not only do they smell great, but they have lots of therapeutic uses.  Here is a good, basic chart for essential oils in skin care.  Feel free to use whichever oils you prefer, just keep in mind that some are super strong (peppermint), so only use half the recommended amount, some can trigger seizures in people who are epileptic (rosemary, eucalyptus, camphor, some lavenders), and some are phototoxic (mostly citrus) so don’t use these before going outside.  My personal favorites for relaxation are lavender, chamomile, and frankincense.  For a bit of energy after a long day I like peppermint (I usually use the dried herb here), lemongrass, and neroli.  I usually stick with 3 essential oils for my blends, however please feel free to experiment.  Here is a good resource for blending your own.

Soothing Honey Body Wash

Ingredients:

2/3 cup Liquid Castile Soap

¼ cup Raw Honey

2 teaspoons Jojoba Oil

1 teaspoon Avocado Oil

2 Vitamin E Capsules

40-50 drops Essential Oils

(my preference is 10 drops frankincense, 20 drops roman chamomile, 20 drops lavender)

  

Instructions:

Combine all the ingredients in a bottle (squirt tops work great for this one).  For the vitamin E, puncture the capsule and squeeze out the contents.  Shake gently before using each time, separation is natural. 

Lightly Bubbly Bath

Ingredients:

½ cup Liquid Castile Soap

¼ cup Vegetable Glycerin

2 Vitamin E Capsules

40-50 drops Essential Oils

(my preference is 10 drops frankincense, 20 drops roman chamomile, 20 drops lavender)

Instructions:

Combine all the ingredients in a bottle (pump tops work great for this one).  For the vitamin E, puncture the capsule and squeeze out the contents.  Shake well before using each time, separation is natural. 

Relaxing Bath Soak

Ingredients:

2 ½ cups Epsom Salts

¾ cup Soothing Honey Body Wash

¼ cup Jojoba Oil

¼ cup Avocado Oil

2 teaspoons Raw Honey

2-3 teaspoons Dried Herbs (ground or not, your choice)

(my preference is 1 teaspoon chamomile,1 teaspoon rose petals, ½ teaspoon lavender)

2 Vitamin E Capsules

Optional* ½ teaspoon Rose Water

Optional* 10-15 drops Essential Oils

  

Instructions:

Combine herbs and Epsom salts in a medium bowl.  Once well mixed, add in body wash and honey.  Mix well.  Once combined, slowly add in remaining ingredients.  Mix until all ingredients are well incorporated.  Once done, store in an airtight jar.   

    These recipes will last for several months, however if you think it is beginning to smell funky, throw it away and make some more!  The vitamin E is a natural preservative so you shouldn’t have to worry about it for a while (if you add rose water to your bath soak, it may not last as long, but it’ll be well worth using on a regular basis).  I hope you enjoy your relaxing bath, let me know what you think in the comments below!

Resources:

DIY Natural- Homemade Bubble Bath: https://www.diynatural.com/homemade-bubble-bath/

DIY Natural- Homemade Body Wash: https://www.diynatural.com/homemade-body-wash/

Don’t Mess With Mamma- Homemade Bubble Bath: http://dontmesswithmama.com/homemade-bubble-bath/

Growing Up Herbal- Blending Essential Oils for Beginners: http://www.growingupherbal.com/blending-essential-oils-for-beginners/

Hello Glow- 12 Essential Oils for Gorgeous Skin: http://helloglow.co/12-best-essential-oils-gorgeous-skin/

Natural Living Ideas- 20 uses for Epsom Salt: http://www.naturallivingideas.com/20-epsom-salt-uses/

Prevention- Healing Herbs to Use in a Bath: http://www.prevention.com/health/diabetes/healing-herbs-use-bath

Savy Naturalista- Relaxing Bubbly Bath Soak: http://www.savynaturalista.com/2014/01/31/relaxing-bubbly-bath-soak/

Using Essential Oils Safely- Phototoxic Essential Oils: http://www.usingeossafely.com/phototoxic-essential-oils-which-ones-to-avoid-when-out-in-the-sun/

The Winter Blues

    In Florida, most of us don’t have the “winter blues” like they do up north.  That doesn’t mean that we don’t get them, or that we don’t hear about them.  But many Floridians might be surprised to find out that the “winter blues” are an actual, diagnosable, concern.  They are actually called Seasonal Affective Disorder (SAD) and modern science has linked this type of depression to a lack of light.  During the fall, the day starts getting shorter until at the autumn equinox the day and night are, roughly, the same length.  However during the winter the nights take over and the days are much shorter.  This causes as many as 20% of the population to experience seasonal depression.  This condition is often misdiagnosed, but is experienced by men, women, children, and pets. 

     Typically symptoms will begin around late fall/early winter and will not ease until around spring.  Of course, the Holiday stress doesn’t help, but family gatherings (when not stressful) can be a beautiful way to lift your spirits this time of year.  Symptoms include; feeling depressed most of the time, feeling hopeless or unworthy, low energy levels, losing interest in things you previously enjoyed, changes to your appetite (particularly cravings for carbohydrates), weight gain, feeling sluggish or easily agitated, hypersensitivity to rejection, oversleeping, and irritability.  Many of these symptoms can be traced to the changes in Serotonin and Melatonin levels that happen naturally this time of year, but overall, the exact cause is a mystery.  Most typical treatments include light therapy and prescription drugs. 

     In Traditional Chinese Medicine (TCM), experiencing SAD is a natural occurrence because human beings are drawn to nature and nature affects us all.  In TCM, everything has a yin (feminine, passive, coolness, darkness, nourishment, negative) and a yang (masculinity, activity, warmth, brightness, disbursing, positive).  Yin and yang are opposing forces that complement each other, together they form a complete whole.  Autumn begins the yin cycle in the year, and people who have a natural inclination to yin will feel all of the yin nature in a more pronounced way.  This is also the time of year associated with the kidneys, which are the root of our Qi (vital energy).  This time of year we will naturally crave foods that provide a quick burst of energy and are high in calories (carbohydrates and sweets).  Stress (physical, mental, and emotional alike), lack of sleep, and poor nutrition will quickly deplete the body’s energy reserves and leave us open to depression and illness. 

     The TCM approach to SAD starts with balance.  Making sure to take the body’s natural inclinations into account, finding a balance with a combination of proper diet, exercise, home life, and spirituality are key.  This said, acupuncture has been known to have great results with all kinds of depression.  Herbs, massage, and either Tai Chi or Qigong are also extremely useful.  The most effective TCM recommendations, however, are to follow nature’s example.  In the fall and winter, be active but careful not to overexert yourself.  Be outside whenever you can, even just a 10 minute walk around noon will help you get more sun and revitalize your body in the middle of the day.  Make sure you are getting the right amount of sleep, and eating healthy.  Nature shows us that the winter is for reserving your energy for the abundance of growth in the spring.  Don’t be overly hard on yourself, if you feel the need to take things easy, do.  Spend time reflecting and relaxing.  Enjoy your family get-togethers, but don’t ignore your need to spend time alone.  Balance is key. 

Resources:

Alternative Mental Health – Natural Treatment for Depression and Seasonal Affective Disorder: http://www.alternativementalhealth.com/natural-treatment-for-depression-and-seasonal-affective-disorder/

Many Lives Chinese Medicine- Seasonal Affective Disorder from a Traditional Chinese Medicine Perspective: http://manylivescm.com/seasonal-affective-disorder-from-a-traditional-chinese-medicine-perspective/

Mayo Clinic – Seasonal Affective Disorder: http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047

Herbal Christmas Cookies

     I love being in the kitchen.  Baking, cooking, mixing flavors together in a way that makes me and my family both happy and healthy.  I could spend all day in my kitchen and be perfectly happy.  This time of year, most of that kitchen time is usually spent baking.  My family lives on a pretty good budget and one of the most budget-friendly gifts to give is baked goods.  Most people will enjoy them as well, especially since I am super allergy conscious and go out of my way to make even the most decadent of treats healthier. 

     As an herbalist, I am always looking for ways to sneak healthy herbs into my family’s daily routine.  One of these is to add herbs in all of my food.  I make herbal-infused snacks, drink herbal lemonades, add healthy herbs to every meal, and I even put delicious herbs into desserts.  Since Christmas is the season of the Christmas Cookies, I figured that I would share a few of my herbal cookie recipes with you for a happy and healthful holiday season. 

     I grew up with the Betty Crocker cook book, and it’s my typical starter for all of my recipes.  So these sugar cookies all started out with Betty’s vegan sugar cookie recipe.  After that, I added my own flare and you can feel free to do the same.

Peppermint Carob Cookies

A Gluten Free, Vegan Recipe

Cookies:

1 ½ cups organic powdered sugar or you can powder your own (read about the process here)

1 cup organic coconut oil, softened

¼ cup organic vanilla cashew milk

1 teaspoon organic vanilla extract

1 ½ teaspoon fresh, chopped mint

3 tablespoons carob powder 

2 ½ cups of gluten free flour

2 tablespoons tapioca powder (or arrowroot)

1 teaspoon baking soda

1 teaspoon cream of tartar

1 pinch of sea salt

Glaze:

½ cup organic powdered sugar

3 teaspoons mint milk (you can make it with your favorite vegan milk alternative if you want)

*optional organic green or red food coloring

Cookies:

In a large bowl with an electric mixer on medium speed, mix powdered sugar, coconut oil, cashew milk, vanilla extract, mint, and carob powder.  Slowly stir in flour, tapioca, baking soda, cream of tartar, and salt.  Blend well, cover and refrigerate for at least 2 hours (overnight is fine).  Heat oven to 375 F.  Lightly grease cookie sheet (I use an organic olive oil spray, but coconut oil would work as well).  Divide dough in half.  Roll each half into ¼ inch thickness on a floured surface.  Cut into desired shapes and place cutouts onto cookie sheet, about 2 inches apart.  Bake 7-8 minutes, be careful not to let the edges get overly browned.  Remove from cookie sheet, place on a cooling rack and allow to cool before glazing. 

Glaze:

In a small bowl, combine ingredients and mix.  If you want your glaze to be thicker, add more sugar.  If you want it to be thinner, add more liquid.

Mojito Sugar Cookies

A Gluten Free, Vegan Recipe

Cookies:

1 ½ cups organic powdered sugar or you can powder your own (read about the process here)

1 cup organic coconut oil, softened

¼ cup organic vanilla cashew milk

1 teaspoon organic vanilla extract

1 teaspoon natural rum extract or your light rum of choice

1 ½ teaspoon fresh, chopped mint

Zest of 1 lime

2 ½ cups of gluten free flour

2 tablespoons tapioca powder (or arrowroot)

1 teaspoon baking soda

1 teaspoon cream of tartar

1 pinch of sea salt

Glaze:

½ cup organic powdered sugar

2 teaspoons light rum, or natural rum extract

1 teaspoon fresh lime juice

Cookies:

In a large bowl with an electric mixer on medium speed, mix powdered sugar, coconut oil, cashew milk, vanilla extract, rum extract, mint, and lime zest.  Slowly stir in flour, tapioca, baking soda, cream of tartar, and salt.  Blend well, cover and refrigerate for at least 2 hours (overnight is fine).  Heat oven to 375 F.  Lightly grease cookie sheet (I use an organic olive oil spray, but coconut oil would work as well).  Divide dough in half.  Roll each half into ¼ inch thickness on a floured surface.  Cut into desired shapes and place cutouts onto cookie sheet, about 2 inches apart.  Bake 7-8 minutes, be careful not to let the edges get overly browned.  Remove from cookie sheet, place on a cooling rack and allow to cool before glazing.  *optional: sprinkle sugar crystals over cookies before baking.

Glaze:

In a small bowl, combine ingredients and mix.  If you want your glaze to be thicker, add more sugar.  If you want it to be thinner, add more liquid (lime or rum, whichever you want to be stronger).  When you have mixed your glaze, spoon or drizzle it over your cookies. 

Lavender and Lemon Sugar Cookies

A Gluten Free, Vegan Recipe

Cookies:

1 ½ cups organic powdered sugar or you can powder your own (read about the process here)

1 cup organic coconut oil, softened

¼ cup organic vanilla cashew milk

1 teaspoon organic vanilla extract

2 tablespoons dried lavender

Zest of 1 lemon

2 ½ cups of gluten free flour

2 tablespoons tapioca powder (or arrowroot)

1 teaspoon baking soda

1 teaspoon cream of tartar

1 pinch of sea salt

Glaze:

½ cup organic powdered sugar

1 teaspoon fresh lemon juice

2 teaspoon cooled lavender earl gray tea 

Cookies:

In a large bowl with an electric mixer on medium speed, mix powdered sugar, coconut oil, cashew milk, vanilla extract, lavender, and lemon zest.  Slowly stir in flour, tapioca, baking soda, cream of tartar, and salt.  Blend well, cover and refrigerate for at least 2 hours (overnight is fine).  Heat oven to 375 F.  Lightly grease cookie sheet (I use an organic olive oil spray, but coconut oil would work as well).  Divide dough in half.  Roll each half into ¼ inch thickness on a floured surface.  Cut into desired shapes and place cutouts onto cookie sheet, about 2 inches apart.  Bake 7-8 minutes, be careful not to let the edges get overly browned.  Remove from cookie sheet, place on a cooling rack and allow to cool before glazing. 

Glaze:

In a small bowl, combine ingredients and mix.  If you want your glaze to be thicker, add more sugar.  If you want it to be thinner, add more liquid (lemon or tea, whichever you want to be stronger).  When you have mixed your glaze, spoon or drizzle it over your cookies.

Spiced Orange Cookies

A Gluten Free, Vegan Recipe

Cookies:

1 ½ cups organic powdered sugar or you can powder your own (read about the process here)

1 cup organic coconut oil, softened

¼ cup organic vanilla cashew milk

1 teaspoon organic orange extract

1 tablespoon pumpkin pie spice 

Zest of 1 orange

2 ½ cups of gluten free flour

2 tablespoons tapioca powder (or arrowroot)

1 teaspoon baking soda

1 teaspoon cream of tartar

1 pinch of sea salt

Glaze:

½ cup organic powdered sugar

3 teaspoons orange juice

Cookies:

In a large bowl with an electric mixer on medium speed, mix powdered sugar, coconut oil, cashew milk, orange extract, spices, and orange zest.  Slowly stir in flour, tapioca, baking soda, cream of tartar, and salt.  Blend well, cover and refrigerate for at least 2 hours (overnight is fine).  Heat oven to 375 F.  Lightly grease cookie sheet (I use an organic olive oil spray, but coconut oil would work as well).  Divide dough in half.  Roll each half into ¼ inch thickness on a floured surface.  Cut into desired shapes and place cutouts onto cookie sheet, about 2 inches apart.  Bake 7-8 minutes, be careful not to let the edges get overly browned.  Remove from cookie sheet, place on a cooling rack and allow to cool before glazing. 

Glaze:

In a small bowl, combine ingredients and mix.  If you want your glaze to be thicker, add more sugar.  If you want it to be thinner, add more liquid.  When you have mixed your glaze, spoon or drizzle it over your cookies.  *optional: sprinkle pumpkin pie spice over cookies right after glazing.

Hibiscus Spice Cookies

A Gluten Free, Vegan Recipe

Cookies:

1 ½ cups organic powdered sugar or you can powder your own (read about the process here)

1 cup organic coconut oil, softened

¼ cup organic vanilla cashew milk

1 teaspoon organic vanilla extract

3 tablespoons powdered hibiscus flowers 

1 tablespoon pumpkin pie spice

2 ½ cups of gluten free flour

2 tablespoons tapioca powder (or arrowroot)

1 teaspoon baking soda

1 teaspoon cream of tartar

1 pinch of sea salt

Glaze:

½ cup organic powdered sugar

½ teaspoon pumpkin pie spice

2 teaspoons cooled hibiscus tea 

1 teaspoon organic cranberry juice

Cookies:

In a large bowl with an electric mixer on medium speed, mix powdered sugar, coconut oil, cashew milk, vanilla extract, spices, and hibiscus.  Slowly stir in flour, tapioca, baking soda, cream of tartar, and salt.  Blend well, cover and refrigerate for at least 2 hours (overnight is fine).  Heat oven to 375 F.  Lightly grease cookie sheet (I use an organic olive oil spray, but coconut oil would work as well).  Divide dough in half.  Roll each half into ¼ inch thickness on a floured surface.  Cut into desired shapes and place cutouts onto cookie sheet, about 2 inches apart.  Bake 7-8 minutes, be careful not to let the edges get overly browned.  Remove from cookie sheet, place on a cooling rack and allow to cool before glazing. 

Glaze:

In a small bowl, combine ingredients and mix.  If you want your glaze to be thicker, add more sugar.  If you want it to be thinner, add more liquid.  When you have mixed your glaze, spoon or drizzle it over your cookies. 

*optional, instead of using the glaze, get a good quality white or green frosting and use that for pretty and Christmas-y cookies.

Vanilla Rose Cookies

A Gluten Free, Vegan Recipe

Cookies:

1 ½ cups organic powdered sugar or you can powder your own (read about the process here)

1 cup organic coconut oil, softened

¼ cup organic vanilla cashew milk

2 teaspoons organic vanilla extract

2 tablespoons rose powder 

1 tablespoon red rose petals 

2 ½ cups of gluten free flour

2 tablespoons tapioca powder (or arrowroot)

1 teaspoon baking soda

1 teaspoon cream of tartar

1 pinch of sea salt

Glaze:

½ cup organic powdered sugar

2 teaspoons cooled vanilla rooibos tea 

1 teaspoon rosewater

*optional organic red food coloring 

Cookies:

In a large bowl with an electric mixer on medium speed, mix powdered sugar, coconut oil, cashew milk, vanilla extract, spices, rose powder, and rose petals zest.  Slowly stir in flour, tapioca, baking soda, cream of tartar, and salt.  Blend well, cover and refrigerate for at least 2 hours (overnight is fine).  Heat oven to 375 F.  Lightly grease cookie sheet (I use an organic olive oil spray, but coconut oil would work as well).  Divide dough in half.  Roll each half into ¼ inch thickness on a floured surface.  Cut into desired shapes and place cutouts onto cookie sheet, about 2 inches apart.  Bake 7-8 minutes, be careful not to let the edges get overly browned.  Remove from cookie sheet, place on a cooling rack and allow to cool before glazing. 

Glaze:

In a small bowl, combine ingredients and mix.  If you want your glaze to be thicker, add more sugar.  If you want it to be thinner, add more liquid.  When you have mixed your glaze, spoon or drizzle it over your cookies.  *optional: sprinkle sugar crystals and pose petals over cookies before baking instead of glazing

I hope you all enjoy these recipes.  If you didn’t notice, there is a basic cookie recipe for all of them, so feel free to change the spices and glazes around to make your own!  Good flavor combinations to try include rosemary and lemon, basil and lime, or elderberry and carob.  Have fun and feel free to let me know how your experiments go!

Resources:

Betty Crocker – Vegan Sugar Cookies: http://www.bettycrocker.com/recipes/vegan-sugar-cookies/45ab6889-511a-4345-9391-9ea5c00c8d4a

Cookie and Kate – How to make your own powdered sugar: http://cookieandkate.com/2014/how-to-make-powdered-sugar/

Crazy for Mint

     The Holiday season is officially in full swing and the stores are slowly getting rid of pumpkin spice everything in favor of mint everything.  When I asked “Mr. Google” why mint was so popular at Christmas, the only straight answer I found was that candy canes started it.  And even they didn’t start out minty.   Further conjecture can connect mint to a “cooling sensation” that may remind us of winter and snow (if you live anywhere but Florida that is), or that it’s green and Christmas has traditionally been the season of green and red EVERYWHERE.  But the only concrete anything that people can find is that the mint craze started out because of candy canes.  But whatever the reason, mint is one of the Holiday Season’s biggest flavors.  You can even find it in body products (body scrubs and sprays) and candles this time of year.  But it does make a great herbal ally for this season.

     There are so many mint plants that they named the botanical family they belong to after them.  The Mint family is also known as the Lamiaceae family and is characterized by a square stem, asymmetrical flowers, and opposite leaves (opposite leaves means that they grow on opposite sides of the stem).  Peppermint (menthe peperita) and spearmint (menthe spicata) are the two most well known for their medicinal properties.  Mint is great for easing a number of digestive complaints including nausea, flatulence, and diarrhea.  Mint also helps alleviate bad breath, ease headaches and migraines, improves brain function, and can help break a fever.  Mint can also help ease depression and anxiety.  It’s also a stimulant that can give you a natural boost to alleviate fatigue.  Mint makes a great tea and can be added to other teas to make their flavor a little more pleasant.  Mint also makes a great essential oil.  Adding a few drops of mint oil to some coconut oil or grapeseed oil and using it for massage can be great for relieving muscular pains, you can also dab the mixture on insect bites to help alleviate the sting and itching.  You can even put a few drops of essential oil on your pillow at night to help prevent insomnia.

     Mint tea is a tasty and refreshing hot tea for the holidays, but you can also make it with milk (or coconut milk) for an extra special treat.  Just warm up 2 cups of milk, just under boiling, and add 5-10 fresh mint leaves (1-2 tsp dried).  Remove from the heat and let sit, covered, for 15-20 minutes.  You can drink it as is, or sweeten it to taste (I prefer to add a little honey to mine) and enjoy!

     You can even enjoy the aromatherapy, and muscle soothing benefits by adding mint essential oil to sugar or sea salt to make a great scrub for your skin.  Just combine 1 ½ cups of softened (warm it up) coconut oil, 1 ½ cups sugar (or sea salt), and 15 drops of peppermint essential oil.  You can add a few drops of food coloring if you’d like (2-4 drops of green makes a nice mint color) and you can also add in some vitamin E oil to increase the benefits for your skin.  I tend to use sugar for lip scrubs and sea salt for body, but whatever works best for you is great!  Enjoy your scrub after a hard day of holiday shopping, or for extra relaxation and exfoliation. 

     Even though the reason for the mint craze during the holidays is not clear, mint is clearly a great plant.  So feel free to make mint tea, or add a few leaves to your hot cocoa this season and enjoy.

Resources:

Botanical Online- The Medicinal Properties of Mint: http://www.botanical-online.com/mint.htm

Dallas Observer- Why Does Christmas Taste Like Peppermint?: http://www.dallasobserver.com/restaurants/why-does-christmas-taste-like-peppermint-7042149

Gardens Ablaze- Medicinal Uses of Mint: http://www.gardensablaze.com/HerbMintMed.htm

Mother Earth Living- Mint: Medicinal Uses: http://www.motherearthliving.com/Health-and-Wellness/herbs-for-health-medicinal-mint

Organic Facts- Health Benefits of Mint: https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-mint.html

Zoe Says- Who Decided Peppermint is the Flavor of Christmas?: https://zoesays.com/2011/11/19/peppermint-and-christmas/

'Tis the Season

    This is a great time of year.  People are typically more generous to each other, there are many family gatherings and holiday parties, and good spirits are shared all around.  However, there are also other, not so pleasant, things shared.  Welcome to cold and flu season.  The CDC releases information about cold and flu season every year.  Usually it starts in October and can continue on into May.  The worst part of it is February with December being strong in second place.  So now is the time to pump up your immune system in preparation for the hard times. 

     Prevention is the best medicine.  But how do you prevent the cold or flu? 

1.       Proper diet is paramount to health.  Most people should avoid grains, sugars, and other starchy foods, but everyone has different needs.  Good basics include eating organic as much as possible, drinking plenty of water, and “eating the rainbow.”  Eating the rainbow is my number one rule for daily consumption.  If you eat a wide range of fruits and vegetables from each of the colors of the rainbow, you are consuming a good variety of nutrients.  This season, focusing on the yellow and orange fruits and vegetables will also help you boost your immunity because those colors are associated with higher amounts of vitamin C. 

2.       Wash up often.  Wash your hands for 20+ seconds at a time, don’t forget between your fingers and around your nails.  Hand sanitizers can also help prevent the spread of these viruses, I make one at home that works well, if you are using my recipe, add in the optional rubbing alcohol for this time of year.  Also adding in 10+ drops of peppermint essential oil can help target viruses instead of bacteria. 

3.       Regular exercise helps boost the body’s immune function.  All you need is 45 minutes of stretching and/or moderate-intensity exercise a week in order to increase your immunity.

4.       Herbs can also be a huge help in prevention.  Garlic is great to help prevent and fight viruses, it is best raw and crushed because that releases the allicin which is the main compound that fights off viruses and the allicin can be destroyed by excessive heat.  Ginseng and Eleuthero (Siberian ginseng) both can help to boost immune function to prevent viral infections.  Astragalus has also been used in Chinese medicine to prevent viral infections.  Astragalus can be combined with garlic for a great broth, especially if you are making a bone broth which has many health benefits all its own. 

5.       Bone broth helps to boost immunity in addition to its other amazing benefits.  This is why chicken soup is so effective against colds and flu, it’s all in the bone broth. 

     When prevention is not enough we have to look at treatments.

1.       Avoid dairy.  Dairy increases mucus production which can slow healing.  And let’s face it, we’re already producing excess mucus while we’re sick, we really don’t want to produce any more. 

2.       Consume lots of hot liquids.  Warm teas, warm lemon water, soups, these are all beneficial while we are sick.  Our bodies really don’t need to be focusing on digestion much either, so drinking the warm liquids and eating mostly soup will help build up the body’s strength while not burdening it with lots of digestive issues.  Not to mention, bone broth is great at boosting immune function and herbal teas can have benefits all their own. 

3.       Herbs are wonderful remedies as well.  Adding fresh herbs to teas or soups can help speed up the healing process greatly.  Ginger helps with nausea, vomiting, high fever, and headaches.  Ginger goes well in teas and soups alike.  Nettle is a great multivitamin and can also help ease symptoms in upper respiratory infections.  I add it to most foods and it’s great in a tea with red raspberry leaves and peppermint.  Elderberry is so good in treating the flu that you can now find elderberry medicine in your neighborhood drug store.  However it’s easy to make your own, Wellness Mamma has a great elderberry syrup recipe here and elderberry syrup is delicious so you should not have a problem getting your child to take some.  Yarrow is great whenever a fever is involved, and it’s especially good for children.  Unfortunately it is a bit bitter, so adding in peppermint and honey are a good idea, they are both also really good for colds and flu so they can add their own benefits as well.  All the herbs previously listed for prevention are also good to continue while you are ill.

4.       Increasing vitamins C and D intake can also be a great benefit.  These two vitamins help strengthen our immunity and fight off colds and flu. 

5.       Don’t hinder your body’s natural defenses.  We are coughing because our bodies are trying to expel virus-laden mucus from our respiratory track.  Keep coughing and try not to suppress it with over-the-counter medications.  Instead try thinning the mucus out with steam (essential oils can be beneficial here, eucalyptus and peppermint are two good ones) and drinking plenty of fluids.  It may be annoying and, in some cases painful, but as long as your cough is productive (you’re coughing up mucus) it’s beneficial to keep it up.  Same thing goes for your runny nose.  I like to make sure that I don’t sniffle back the mucus in my sinuses.  It can prolong sickness and possibly cause a sinus infection later on.  I just invest in the good tissues (I prefer to use the ones infused with vicks) and blow my nose often. 

6.       Hydration and rest can be the best medicine!  We need several additional hours of rest a day when we are sick, but we also need more liquids to help support immune function. 

     I hope you find this helpful and useful this season.  Enjoy your gatherings, your family, and your friends and stay healthy!

Resources:

Breaking Muscle- Flu-Buster Bone Broth for a stronger immune system: https://breakingmuscle.com/fuel/flu-buster-bone-broth-for-a-stronger-immune-system

Center for Disease Control- Cold and Flu Season: http://www.cdc.gov/flu/about/season/flu-season.htm

Dr. Axe- Healing Power of Bone Broth: https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/

Life Hacker- What it means to “eat the rainbow”: http://lifehacker.com/what-it-means-to-eat-the-rainbow-1594799068

Mother Earth News- 19 Ways to prevent and treat cold and flu: http://www.motherearthnews.com/natural-health/herbal-remedies/colds-and-flu-zm0z12djzhir?pageid=1#PageContent1

Mother Earth News- Natural, effective remedies for cold and flu: http://www.motherearthnews.com/natural-health/natural-effective-remedies-for-colds-and-flu-zmaz07djzgoe

Wellness Mamma- 25 Natural remedies to help beat cold & flu: http://wellnessmama.com/1499/natural-remedies-for-illness/

Rosemary Juniper Cranberry Sauce

     I am always experimenting in my kitchen, especially this time of year.  One of the things I try to do most often is add herbs into our food, both to enhance the flavor, and to make sure my family is consuming enough vitamins (herbs are jam packed with vitamins and minerals).  Rosemary and Juniper are two herbs that I absolutely love and they have great health benefits, so when I ran across a recipe online for Cranberry Sauce with Rosemary and Juniper, I decided to try it out and make it my own.  I have included the URL for the original recipe down in my resources, for those of you who want to check it out.

A note about the herbs:

     Rosemary Rosmarinus officinalis is excellent for your memory, improves your mood, reduces inflammation, eases pain, protects the immune system, stimulates circulation, detoxifies the body, protects against bacterial infections, prevents premature aging (because of its high amount of antioxidants no less), and helps heal many skin conditions.  Most of these benefits have been known and used for centuries.  Shakespeare even wrote “rosemary, that’s for remembrance” in his play Hamlet.  Rosemary is also commonly added to food in many areas and does help aid digestion and calm the stomach.  Also, because of its antibacterial properties, rosemary makes a great breath freshener. 

     Juniper Juniperus communis is naturally antibacterial, antiviral, and antiseptic.  This makes it a great choice to fight infections of all kinds.  Juniper is useful to reduce inflammation and to increase the production of stomach acids, which means that it’s great for digestion.  Juniper, like cranberry, is great for the urinary tract and helps to prevent and treat urinary tract infections.  Juniper also helps to lower blood sugar and can alleviate some of the problems associated with a woman’s menstrual cycle. 

Rosemary Juniper Cranberry Sauce

12 cups organic cranberries (fresh or frozen)

1 bottle hard apple cider of your choice

2 cups apple cider (the family friendly kind found in your local produce department)

1 cup orange juice

½ cup red wine of your choice

1-2 tsp dried juniper berries, lightly crushed (I love the taste of juniper, so I lean more towards 2 tsp, but it is a strong flavor so start light)

3 tsp fresh rosemary leaves, roughly chopped

Raw, local honey

½ tsp sea salt

Combine cranberries, apple cider, hard apple cider, orange juice, wine, juniper, and rosemary in a pot.  Cover and bring to a boil over medium-high heat.  Reduce heat to a simmer and cook, covered, for about 10-15 minutes, or until all the cranberries have popped.  Add ½ cup of the honey and all of the salt.  Stir and taste, if it needs more sweetening, add more honey about ½ cup at a time.  Add more juniper or rosemary at this time as well, if needed.  Simmer until the sauce has reached the desired consistency, remember that it will thicken a bit upon cooling.  

If you want to store it/can it, pour into sterilized mason jars (makes 5-6 pints), leaving ¼ inch free at the top.  Put the jars into a boiling water bath for about 15 minutes.  This sauce will keep, canned, for about 1 year.  Refrigerate after opening, or just serve fresh at Thanksgiving dinner!

I hope you all enjoy this recipe.  Just like with all my recipes, feel free to play around and make it your own.  Change up the herbs (basil or mint should be tasty, or you could go with the classic cinnamon and clove combination), use beer instead of cider (there are some really good gluten free beers out on the market right now), gin instead of wine (for those of you who just love the flavor of juniper), or add some seasonal nuts (walnuts might be especially tasty).  Experiment and have fun making healthy food for your friends and family!

Resources:

Herb Wisdom – Juniper: http://www.herbwisdom.com/herb-juniper.html

Local Kitchen Blog – Cranberry Sauce with Rosemary and Juniper Berries: https://localkitchenblog.com/2009/12/12/cranberry-sauce-with-rosemary-juniper-berry/

Organic Facts – Health Benefits of Rosemary: https://www.organicfacts.net/health-benefits/herbs-and-spices/rosemary.html

Sage, the Scent of Thanksgiving

     November is a month of gatherings.  When we gather together this month, we are asked to think about things we are thankful for (at least that’s always been my family’s tradition).  Even though the origin of Thanksgiving may not have happened the way we have all been taught in school, it has come to represent a time of family and friends, of thankfulness and of blessings.  What the holiday has become is a wonderful tradition for families and a great celebration of the things in life that we may take for granted throughout the year. 

     As we do gather together over a bountiful table, certain aromas tend to be present.  The smell of the turkey and dressing are, of course, the most prominent.  Now, each family has their own recipes.  Being from the South, I don’t believe oysters have any business in my dressing (supposedly this is common in certain areas, and is even supposed to be an ingredient in the first Thanksgiving dressing recipe).  However there are certain spices that make themselves into every dressing recipe I have ever encountered.  One of these is sage.

     Sage Salvia officinalis is one of the many, many cooking herbs that are also amazingly beneficial to our health.  It’s in the Lamiaceae family, which is commonly referred to as the Mint family.  Plants in this family are characterized by a square stem and distinctive flowers that have petals fused into an “upper lip” and “lower lip,” which is why this family was originally referred to as the Labiatae (labia is Latin for lip).  The Lamiaceae family is also where you find Basil, Mint, Lavender, Thyme, Rosemary, and Savory, so this is a family known for its culinary delights.  When it comes to culinary herbs, I have a pet theory that they were originally added to food because most of them help aid digestion in some way.  However, it may be a “chicken and egg” situation.  Do we know that they help with digestion because they were added to food? Or were they added to food to aid with digestion?  Hmm… 

     Sage has been used in most cultures as a medicinal and culinary favorite (I use it in my Pumpkin Sage bread).  The ancient Romans actually revered this herb so much that they created a special ceremony just for the gathering of sage.  The Greeks and Romans both used this herb to help preserve meat (science believes that this is due to its high level of antioxidants).  Arab physicians in the 10^th century believed that sage promoted immortality.  14^th century Europeans used sage to protect themselves from witchcraft.  It was also prized in 17^th century China for the flavorful tea it makes.  Today, sage has become one of the most commonly burnt herbs for smudging, which is a practice that comes from the Native American use of burning herbs to cleanse one’s self and space, as well as to connect to nature and spirits.  The actual herbs used in this way by Native Americans varied among the tribes (some of them are very secretive about what herbs the used) and were typically not burnt in a bundle, but instead in a bowl or shell.  But the current practice is beneficial (even for you healthy skeptics), as sage smoke helps us to de-stress and fights the bacteria in the very air we breathe.

     I have used a strong sage tea as a mouthwash and gargle to fight gingivitis and heal a sore throat.  Sage tea can also be used to fight fevers, to calm nervous anxiety, to stimulate digestion, improve liver and kidney function, as a wash for the skin (makes a great toner and helps fight acne), as a hair rinse (makes hair super shiny and helps to darken hair if left on for an extended time), helps reduce excessive sweating, is a natural deodorizer (great for body and home), helps relieve hot flashes in menopausal women, helps deal with feelings of grief and depression, helps protect against cardiovascular diseases, and can help improve brain function and memory.  You can also use sage as a steam inhalation to help with asthma.  Sage poultices can also be beneficial in first-aid situations where antibacterial action is needed.  There are many more benefits of sage and I could probably write a small book on the subject! 

     For all of you new moms, and mom-to-be’s out there, you should avoid taking this herb in medicinal doses, or even at all.  It stimulates menstrual flow which could cause complications in the early stages of pregnancy.  It also dries up milk flow, so breastfeeding moms should avoid this herb until it’s time to wean your baby (at which point it could be very helpful).  It could also cause a minor allergic reaction in people who are allergic to other plants in the Lamiaceae family.  You should also use caution with this herb if you are prone to epileptic seizures. 

    

Parts Used: Leaves, small stems, flowers

Medicinal Actions: Analgesic, Antibacterial, Anticancer, Antifungal, Antihydrotic (refrigerant), Anti-inflammatory, Antimicrobial, Antiseptic, Antispasmodic, Antiviral, Aromatic, Astringent, Carminative, Depurative, Emmenagogue, Estrogenic, Nervine, Vermifuge

    Thank you all for reading this.  I hope you enjoy sage as much as I do and if you have any questions or comments, please leave them down in the comments below!

Resources:

Annie’s Remedy – Sage: http://www.anniesremedy.com/herb_detail52.php

Botanical.com/A Modern Herbal – Sages: http://www.botanical.com/botanical/mgmh/s/sages-05.html

Health Beckon – 20 Amazing Benefits of Sage Herb for Skin, Hair, and Health: http://www.healthbeckon.com/sage-herb-benefits/

Herbalpedia – Sage, Not Just for Thanksgiving: http://www.herbalpedia.com/blog/?p=156

Herb Wisdom – Sage Herb: http://www.herbwisdom.com/herb-sage.html

History – The History of Thanksgiving: http://www.history.com/topics/thanksgiving/history-of-thanksgiving

Manataka American Indian Council – The Real Story of Thanksgiving: https://www.manataka.org/page269.html

Organic Facts – Health Benefits of Sage: https://www.organicfacts.net/health-benefits/herbs-and-spices/sage.html

Spirituality and Health – The Ancient Art of Smudging: http://spiritualityhealth.com/articles/ancient-art-smudging

World’s Healthiest Foods – Sage: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=76

Stingy Jack

This is the tale of the first Jack-O-Lantern and the man for whom they were named.

       Many, many years ago, in ancient Ireland there lived a man named Jack.  He was known to be miserably mean and stingy but he was known to love three things: drinking, turnips, and playing tricks on people.  Every night he would make his way to the pub and drink until morning.  During the day, he would take great delight in playing mean tricks on everybody, and I mean everybody.  He played tricks on his neighbors, his family, even his mother.  One night, on his way to the pub, he ran across a twisted body lying on the ground.  As Jack was investigating the body, it moved.  Slowly, the body stood up and revealed itself to be the Devil, come to collect Jack’s soul.  So Jack thought quickly and asked the Devil for one last drink.  The Devil quickly agreed and accompanied Jack to the pub.  After the bartender gave Jack his drink, Jack turned to the Devil and asked him to pay the tab.  The Devil then turned himself into a sixpence.  Jack, however, acted quickly and snatched the sixpence up and put it in his coin purse where he always carried a cross.  While the Devil was in contact with the cross, he could not change his form.  Jack promised to release the Devil from the purse as long as he promised not to claim his prize (Jack’s soul) for 10 years.  The Devil agreed and they parted ways. 

     Jack lived on for the next 10 years.  He was happily stealing turnips, drinking nightly, and playing mean tricks on everyone.  Then the fated day arrived when the Devil was coming to collect his soul.  Remembering the trick that was played on him, the Devil decided to meet Jack out on the road instead of at the pub.  They met under an apple tree and Jack asked for one favor before surrendering his soul, he asked the Devil to fetch him an apple from the top of the tree.  The Devil, thinking that he had nothing to lose, climbed the tree to retrieve the apple.  While he was climbing, Jack carved crosses into the trunk of the tree, effectively trapping the Devil in the branches.  This time, in exchange for his release, the Devil promised not to take Jack’s soul when he finally died. 

     When Jack passed away a few years later, he went to the gates of Heaven.  St. Peter refused him entrance because he had led a wicked life full of drinking and mischief, without even a single thought to charity.  Jack was then sent to the gates of Hell where the Devil kept his promise to not collect his soul.  “But where will I go?” asked Jack.  The Devil pointed to a dark and windy path and said “back to where you came from!”  Jack pleaded with the Devil to not turn him away.  But the Devil wanted nothing to do with him after being tricked twice.  Finally, Jack asked for one last favor, a light by which he could see to make his way home.  The Devil tossed him an ember from the very pits of Hell.  Jack hollowed out his last turnip and placed the ember in it as a lantern to help find his way. 

     From that day forward, Jack has been doomed to wandering the earth.  He will never find his rest and the only thing that he has with which to light his way is a hollowed out turnip that holds a single ember from the fires of Hell.

     *Now many of you may be wondering, why is the Jack-o-lantern in the story a turnip?  This tradition originates from Ireland where, until fairly recently, there were no pumpkins.  When the tradition of carving root vegetables reached America, we found that pumpkins and other gourds were much easier to hollow out and carve.  So that is why we use pumpkins today.

     Thank you so much for allowing me to share with you a creepy story from the history of Halloween.  I hope you enjoyed it and I hope you all have a fun and safe Halloween!*

Resources:

Jack O’Lanterns and the tale of Stingy Jack from The Pumpkin Nook: http://www.pumpkinnook.com/facts/jack.htm

The Legend of Stingy Jack from Penumbra: http://www.novareinna.com/festive/jack.html

Original Irish Jack-o-Lanterns from Irish Central: http://www.irishcentral.com/roots/history/original-irish-jack-o-lanterns-were-truly-horrifying-and-made-of-turnips