Herbal Bitters: A Brief Introduction

It's the Holiday Season! That means it's time to get together with friends and family. Time to share gifts, drinks, and stories. Time to get fat and lazy after eating amazing meals. All of this can be very exciting and wonderful. However, this can do a serious number on your digestion. I figured that I could let you in on a tip to help keep your digestion going strong even after a day of gorging yourself on food you don't normally eat.

Over the years, “Bitter” has gained a bad reputation. The word is most commonly associated with harsh feelings like anger, resentment, and pain. However, “Bitter” can be a wonderful and healthy tool to use. Bitter herbs help digestion, and a number of them are already in our diets. Coffee, most culinary herbs, and leafy greens are just a few examples. Even though we do continue to enjoy our bitter herbs, we don't have enough of them to really use their true potential. If you aren't tasting the bitter flavor, you aren't getting the benefit. But before I dig to deeply into that, here's a basic introduction to the world of Bitters.

Bitter Herbs and Foods:

In Traditional Chinese Medicine (TCM), there are 5 flavors of food. Sweet, Salty, Pungent (sometimes referred to as Spicy or Acrid), Sour, and Bitter. Each of these flavors is associated with certain actions on your digestive system, as well as your body as a whole.

Bitter herbs and foods help to stimulate digestion by triggering the production and/or release of digestive enzymes, hormones, and various digestive secretions (saliva, bile, etc). This action benefits the gallbladder, stomach, liver, pancreas, and just about your whole body. Bitters help us to properly digest proteins, fats, and starches. They help increase nutrient absorption, improve the integrity of the tissues lining the digestive tract, and help to create a protective barrier against pathogens. Most bitters are also cooling in nature, helping to reduce inflammation and rid the body of excess heat. They also help aid the elimination process.

With such a wide range of bitter options available to us, why do so many health professionals think that the modern American diet is all but devoid of bitter flavors? Because sweetening the bitter flavors destroys most, if not all, of the health benefits. So eating those dark leafy greens in your salad is a great choice, but using a salad dressing packed full of sugar negates most of the healthy benefits. This is one of the reasons that herbal bitters are such a great tool for your health.

Herbal Bitters:

The herbal bitters we usually refer to are mixtures of various herbal extracts designed to help aid digestion. There are an unlimited amount of combinations of bitter herbs out there that can be put into these herbal bitters, and many recipes date back thousands of years. Some of the oldest recipes come from the Mediterranean region and date back over 2,000 years ago. Some of the more famous recipes are still in use today, though mostly as cocktail ingredients. The most famous of these is Angostura Bitters which is used in the traditional Old Fashioned. And for those of you who are fans of Gin and Tonic, tonic water started off as a bitter folk remedy as well.

Who Should Take Bitters?:

EVERYONE!

Bitters are great for everyone to use. Pregnant and nursing women should use caution with certain herbs, but an Herbal Bitter formulated with fennel and other gentle herbs can be a great asset, especially since fennel helps increase breast milk production. Those of you who have had problems with your gallbladder, pancreas, liver, or kidneys can benefit tremendously from taking bitters. People who suffer from anemia, or iron deficiency, should think seriously about adding bitters to their diet. Our bodies need bitters in order to properly absorb and use iron.

How Do You Use Bitters?:

I typically recommend using bitters 15 min before you plan on dining. Bitters most often come in liquid extracts with droppers, but occasionally you will find them in spray bottles. In the case of the droppers, take 1-2 dropperfuls, under your tongue. For the spray, spray into your mouth 2-3 times. When in doubt, follow the instructions on the bottle.

Whatever your digestive concern, there is an Herbal Bitters formula out there for you (or you can make your own). I urge you all to talk to a nutritionist, herbalist, or other health professional about adding bitters to your daily routine.

I hope I have gotten you excited about herbal bitters, and I hope that they help you throughout this holiday season. If you have any questions or comments please leave them below.

Where to Buy Great Bitters:

Urban Moonshine

Mountain Rose Herbs

Leaves and Roots

Check out your local Farmer's Markets

There are also several people who sell their herbal products on Etsy

I have also been known to make bitters occasionally. For more information, please contact me directly at BatLadyHerbals@gmail.com

Resources:

5 Reasons Why You Should Eat Bitter Foods and Herbs: Natures Sunshine: http://blog.naturessunshine.com/en/5-reasons-why-you-should-eat-bitter-foods-and-herbs/

10 Reasons to Use Bitters: Hint it All Starts with Digestive Health : Radiant Life: https://blog.radiantlifecatalog.com/bid/70036/10-Reasons-to-Use-Bitters-hint-it-all-starts-with-digestive-health

Benefits of Bitters: Organic Spa Magazine: https://www.organicspamagazine.com/the-benefits-of-bitters/

Digestive Bitters: Better than Probiotics: Gwen's Nest: http://gwens-nest.com/digestive-bitters/

Herbal Bitters: Invaluable Aid to Fat Digestion: The Healthy Home Economist: https://www.thehealthyhomeeconomist.com/bitters-invaluable-aid-to-fat-digestion/

Herbal Medicine: Tonics, Bitters, and Digestion: Healthy.net: http://www.healthy.net/Health/Article/Tonics_Bitters_and_Digestion/862

Natural Healing: Befriending the Bitter Herbs: Mother Earth Living: https://www.motherearthliving.com/health-and-wellness/natural-healing-bitter-is-better-befriending-the-bitter-herbs

Properties of Food from a TCM Perspective: Shen Nong: http://www.shen-nong.com/eng/lifestyles/food_property_food_tcm.html

Taste and Action of Chinese Herbs: ITM Online: http://www.itmonline.org/articles/taste_action/taste_action_herbs.htm

Quinoa

     You might have heard about one of the latest food crazes, Quinoa (pronounced KEEN-wah). This little superfood is loaded down with nutrients. It's one of the few plant foods that is considered a complete protein, actually containing all 9 essential amino acids. It's also super high in antioxidants, magnesium, iron, B vitamins, calcium, potassium, phosphorus, and vitamin E. Quinoa is also a great source for fiber.

     Quinoa comes from South America, where it was grown as a major food source for thousands of years. It's used in the same way we use grains, but it's technically a relative of spinach and chard. The part we eat is the seed, cooked like rice. However the leaves are also edible. The seeds are coated in saponins, which are bitter compounds that could make you slightly ill if consumed too heavily. This is why you should rinse your quinoa before cooking it. Most commercial quinoas are already rinsed, but I prefer to play it safe and rinse them again.

     Due to it's amazing amount of nutrients, quinoa has been used to help a number of health problems. Quinoa has shown major promise as an antiviral, anticancer, and antidepressant. It's a well-known anti-inflammatory. Quinoa helps to lower cholesterol, reduce blood sugar, and help with weight loss. Since it's not a grain, quinoa is gluten free. Quinoa helps to prevent cardiac disease, prevent kidney stones, and improve liver function.

     With all these amazing health benefits, who wouldn't want to at least give it a try in their diets? You can cook quinoa the same way you cook rice, and you can use it in place of rice in any recipe. I have used quinoa in salads, to stuff vegetables (like bell peppers and tomatoes), in place of oatmeal in cookies, etc. But I thought you might be interested in a few recipes so here are some that should give you a good start on using quinoa in your kitchen.

Quinoa Burgers

(Gluten Free/Vegan)

2 tbsp Ground Flax Seeds (or Chia Seeds)

6 tbsp Water

1 tbsp Olive Oil

½ cup Diced Onion

1 cup Shredded Zucchini

1 cup Grated Sweet Potato

½ cup Diced Mushroom

2 Minced Garlic Cloves

1 cup Finely Chopped Watercress (or any leafy green)

2 cups Cooked Quinoa

1 tsp Gluten Free Soy Sauce

½ tsp Salt

¼ tsp Black Pepper

3 tbsp Gluten Free Flour

Preheat your oven to 400°F. Mix the ground flax seeds and water in a small bowl. Set aside to thicken. This will take at least 5 minutes. While your mixture is thickening, heat 1 ½ teaspoon of olive oil on medium heat. Add onion, zucchini, sweet potato, mushroom, and garlic. Sautèe

for around 7-8 minutes. Transfer mixture to a large bowl. Add in remaining ingredients, and the flax seed mixture. Use remaining olive oil to lightly grease a baking sheet. Shape mixture into ¼ cup patties with damp hands. Pack them tightly so they stay together. Place them on a baking sheet, leaving space between each one. Bake for 15 minutes. Flip the patties. Bake an additional 5-10 minutes, or until golden and firm. Let cool for 5 minutes, then serve!

Quinoa Encrusted Eggplant Parmesean

(Gluten Free/Vegetarian)

3 Eggplants

4 cups Cooked Quinoa

½ tsp each: Oregano, Basil, and Thyme

3 Cloves Garlic, minced

Salt and Pepper

1 12oz bottle Gluten Free Beer of your choice

1 cup All-Purpose Gluten Free Flour

6 cups Marinara Sauce

½ lb Shredded Mozzarella Cheese

½ cup Grated Parmesan Cheese

Preheat oven to 350ºF. Combine cooked quinoa, oregano, basil, thyme, and garlic. Add salt and pepper to taste. Mix well and set aside. Slice eggplant into ¼ inch thick rounds. Season with salt and pepper. Working in batches, coat the eggplant in flour, dip in your beer, then dredge in your quinoa mixture, pressing firmly to coat. Place in a single layer on a greased baking sheet. Bake for 10 minutes, turn over the eggplant and bake for an additional 10 minutes. Top with marinara and cheeses. Cover and bake 15-20 minutes longer. Remove the cover and return to the oven until cheese is lightly golden.

Southwest Tomato and Quinoa Soup

(Gluten Free/Vegan)

About 4 ½ lbs Tomatoes, halved

8 Cloves Garlic

2 cups Corn

3 Jalepeños, halved and seeded (more for more spice)

2 cups Cooked Quinoa

4 cups Cooked Black Beans (or 2 15oz cans)

8 cups Vegetable Broth

2 medium Onions, diced

2 cups Fresh Cilantro, chopped

4 tsp Ground Cumin

Preheat the oven to 400°F. Place the tomatoes and garlic on a lightly greased baking sheet. Roast for 45 minutes. Spread the quinoa on a separate, greased, baking sheet. Roast for the last 15 minutes of the tomato roasting time. Put the tomatoes and garlic in a food processor, or blender, and process until smooth. Meanwhile, in a large stock pot, sautèe the onions, corn, and diced jalepeños about 10 min. Add broth and tomato mixture. Bring to a boil and reduce the heat to low. Simmer for 30 minutes, uncovered. Stir in remaining ingredients and bring back to a boil and simmer 5 minutes. Remove from heat and serve.

     In any of these recipes, feel free to substitute, play with different dressings or seasonings. Add curry to the Quinoa Burgers to give them a different flavor. For those of us who may eat meat, use chicken instead of eggplant for your Parmesan (just cook it a bit longer so that the chicken is well done). There are also a few other quinoa recipes on previous posts, such as this one from July. Have fun, play around, and let me know what you think below!

References:

Quinoa: 27 Science-Backed Health Benefits: Well-Being Secrets: http://www.well-beingsecrets.com/health-benefits-of-quinoa/

Quinoa: Health Benefits: Medical News Today: http://www.medicalnewstoday.com/articles/274745.php

Raspberry Leaves

     Have you ever picked up a fruit or vegetable in the grocery store and wondered what the rest of the plant looks like? Or how about if the rest of the plant is edible or useful in some way? I do this quite frequently, though I'll admit that I'm strange. When I remember these questions and do a bit of research, I often wonder why we never use the rest of the plant. For instance, each and every part of a banana tree is edible, beet greens are every bit as nutritious as spinach, carrot leaves are super tasty, and raspberry leaves are one of the best things a woman can add into her diet.

     Raspberries are members of the rose family, rosacea. There are two commonly used for their leaves, Eurasian red raspberry (rubus idaeus) and North American black raspberry (rubus occidentalis). There have been a number of scientific studies done on this herb. Most American studies have used red raspberry, but a number of Chinese studies have branched out and used several different raspberry species. Most of the findings have determined that the berries are delicious and packed full of nutrients and antioxidants, but the leaves contain even more of the active phytochemicals, and so have even more benefits.

Medicinal Uses:

Summary of actions- Astringent, antioxidant, anti-cancer, anti-inflammatory, emmenagogue, and a slight stimulant.

Traditional Chinese Medicine- In Chinese medicine, raspberry is called Fu Pen Zi or Shan Mei. The primary meridians it works on are the Liver and Kidney meridians. In TCM, the Kidneys rule reproduction, especially in women. This makes a huge amount of sense when you think about how the Kidneys filter our blood, and how blood is such an integral part of the female reproductive cycle. However that leads to raspberry's main uses in TCM. Raspberry stabilizes and tonifies the kidneys, supports Jing, builds both Kidney and Liver Qi, and is typically used for impotence, bed wetting, frequent urination, premature ejaculation, incontinence, to improve eyesight, clear blurred vision, for lower back pain (around the area of the kidneys), infertility, nocturnal emissions, and to stop premature graying.

Highly Nutritious- The berries are known to be extremely nutritious. However the leaves are even more so. They contain huge amounts of Vitamins A, B1, B2, B3, C, and E, iron, calcium, potassium, magnesium, manganese, niacin, and selenium.

Anti-cancer Activity- Several studies have shown that raspberry leaf has major anti-cancer potential in both breast and liver cancers. These same studies show that the leaves are much more potent than the berries.

Pregnancy and Labor- Raspberry is a great help in dealing with morning sickness. Some people attribute this to it's astringent nature, and others attribute this to the high amounts of vitamins and minerals. Either way, it works.

Some midwives and herbalists are cautious with it's use in the first trimester (however I have known several women who have used this in the first trimester with no problems), but it's considered safe after the second trimester has begun. Consult with your doctor/midwife/herbalist before adding this to your routine in early pregnancy.

Not only is raspberry great for helping with morning sickness, but it's super nutritious and helps prepare your body for labor. Women and midwives throughout the world credit raspberry leaf for helping shorten their labor, and prevent hardships during labor. It works extremely well with nettles to help reduce the chance of hemorrhage.

Fertility- Raspberry helps to regulate menses, clear the body of toxins, strengthen the uterus, balance female hormones, and prepares the uterus for pregnancy. This can help in conceiving as well as preventing early miscarriages.

Menstrual Help- Raspberry is used often as a uterine tonic. It also helps balance female hormones. These two actions combine to make Raspberry extremely effective in helping women regulate their menstrual cycles. Not only does it help regulate both the timing and the flow, it also helps reduce cramps, PMS, and other negative side effects that come with menses.

Respiratory Infections- Raspberry leaf tea has been used as a gargle, eyewash, and mouthwash when there have been infections in those areas. It's also been used to help knock out several respiratory infections such as pneumonia bronchitis. Just drink 2-3 cups a day during the infection.

Bowels and Leaky Gut- The astringent properties of raspberry leaf help to reduce diarrhea and strengthen the intestines. This helps to prevent and heal leaky gut issues.

Minor Wounds and Varicose Veins- Astringent herbs are great for dealing with wounds. Raspberry has shown to be no exception. Use it as a wound wash to help speed the healing of minor cuts and scrapes. Use it for sunburns and minor burn wounds. It's also great to help heal varicose veins. Just use a strong tea as a wash, and massage towards the heart. It's also great for eczema, psoriasis, and other skin conditions.

     I hope I have given you a little more to think about while picking out produce in your supermarket, or when deciding to grow your own. If you have any comments or questions, feel free to leave them below!

References:

3 Raspberry Leaf Benefits for Women: Herbal Academy: https://theherbalacademy.com/3-raspberry-leaf-benefits-for-women/

Raspberry: East West Healing Academy: https://www.eastwesthealingacademy.com/herbs/raspberry/

Raspberry Leaf: Richard Whelan Medical Herbalist: http://www.rjwhelan.co.nz/herbs%20A-Z/raspberry_leaf.html

Raspberry Leaf Benefits: Herb Wisdom: http://www.herbwisdom.com/herb-raspberry-leaf.html

Raspberry Leaf Herb Profile: Wellness Mama: https://wellnessmama.com/5107/raspberry-leaf-herb-profile/

Raspberry Leaf Tea Benefits: Earths Friends: https://www.earthsfriends.com/raspberry-leaf-tea-benefits/

Red Raspberry: Dr Christopher's Herbal Legacy: http://www.herballegacy.com/Corless_Dosages.html

Red Raspberry: Medicinal Herb Info: http://medicinalherbinfo.org/herbs/RedRaspberry.html

Red Spiderling

     There are some plants you see so often that they go unnoticed, unexamined, and neglected. The herb I'm sharing with you today is one of those. Boerhaavia diffusa, more commonly called either Red Spiderling or Tar Vine, loves to grow around sidewalks and in common waste areas. As a result, I tend to walk on it a lot, and not pay much attention to it at all. However, I was on a weed walk with Green Deane and he pointed this little plant out. His walks are mainly about edibles, but occasionally he'll throw in some medicinal information. When he talked about the Red Spiderling he mentioned that it was a commonly used Auyrvedic herb, but he was unsure of it's uses. This stuck in my mind and I started noticing the little vine more and more, until one day I decided to look it up.

Boerhaavia diffusa sprawling across a sidewalk

Boerhaavia diffusa flowers are really, very small

Medicinal Uses:

Traditional Chinese Medicine (TCM)- Known as Huang Xi Xin. Used to move blood, break up stasis, regulate menses, and strengthen the bones and tendons.

Ayurveda- Known as Punarava. This herb is considered bitter, cooling, and astringent. It balances the three doshas within the body. The whole herb is used to improve digestion, for anemia, and asthma. The leaves are used for dyspepsia and other abdominal pains, some tumors, and enlarged spleen. The roots are used as a diuretic, expectorant, vermifuge (expels parasitic worms), and to improve both kidney and liver function.

Liver- Boerhaavia is used to cleanse and revitalize the liver. Helps fight liver disorders such as jaundice, hepatitis, iron deficiency, anorexia, and sluggish liver. Since it helps to improve the overall health of the liver, this herb also helps improve the quality of blood.

Urinary Tract Infections- Due to it's diuretic and antimicrobial actions, Boerhaavia is great to use as part of the treatment for chronic and recurrent UTIs. It can even be used during pregnancy, under strict observation of a doctor and/or midwife.

Weight Loss- As a diuretic, Boerhaavia stimulates the removal of excess fluids and waste products from the body. It is also a mild laxative. These two actions together help shed excess weight without loosing excessive amounts of potassium and other electrolytes.

Diabetes- Several studies have been done involving Boerhaavia leaf extract. Consistently, the extract has shown to decrease blood glucose levels considerably, which in turn increases plasma insulin levels.

Kidney Health- Not only is Boerhaavia a diuretic, but it also helps prevent the formation of stones in the kidneys. Add in the fact that it's an excellent kidney tonic, and you have one of the best herbs for kidney health.

Arthritis- A paste made from grinding the fresh herb can help calm down the inflammation of joints afflicted with arthritis.

Gout and High Uric Acid Levels- One of the ways that Boerhaavia helps improve the health of the kidneys is by increasing the secretion of uric acid. This helps with gout and other conditions associated with high levels of uric acid.

Impotence- The seeds of Boerhaavia help to stimulate and rejuvenate the male reproductive system. Not only does it increase libido, but it also improves the quantity and quality of semen.

Summary of actions- Diuretic, antioxidant, antipyretic, antimicrobial, antispasmodic, anti-inflammatory, expectorant, stomachic, analgesic, heart tonic, kidney tonic, used in the treatment of jaundice, given to improve digestion, used in the case of an enlarged spleen, and useful for relieving abdominal pains.

Cautions and Contraindications- May increase blood pressure and affect the function of the heart. Anyone with ethanol allergies should avoid this herb. Use extreme caution during pregnancy.

     I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for this little vine that loves to be under your feet. If you have any questions or comments, please leave them below.

Refrences:

Boheraavia Diffusa: Always Ayurveda: http://www.alwaysayurveda.com/boerhaavia-diffusa/

Boheraavia Diffusa: Herbpathy: https://herbpathy.com/Uses-and-Benefits-of-Boerhavia-Diffusa-Cid1552

Punarnava Facts and Health Benefits: Health Benefits Times: https://www.healthbenefitstimes.com/punarnava/

Tar Vine, Red Spiderling: Eat the Weeds: http://www.eattheweeds.com/boerhavia-diffusa-catchy-edible-2/

Traditional Indian Herbs Punarnava and Its Medicinal Importance: Journal of Pharmacognosy and Photochemistry: http://www.phytojournal.com/vol1Issue1/Issue_may_2012/5.pdf 

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