Nourishing Infusions

     If you look at enough herbal information you may notice a few things. First off, herbs aren't just for one specific ailment, they can work for a wide variety of problems when extracted in the correct medium (vinegar, alcohol, oil, or water) and taken in the correct manner. But what I want to really focus on, right now, is the vitamin and mineral content present in those same herbs.

     Quite a few herbs are also superfoods, and if they're not officially classified as such, they should be. Most herbs are packed full of vitamins and minerals, many of which are hard to come by in the grocery store. But how do you get the full benefit of these nutrients? A typical herbal tea, brewed for flavor more than effect, is only steeped for 5-10 minutes and contains relatively little plant matter. This isn't going to bring a powerhouse of nutrients to the table. Herbal infusions, brewed for a specific effect, are steeped for 30-45 minutes and may contain a few more nutrients, but more often still are lacking in those. Modern science tells us that vitamins and minerals take a longer time to extract than the more effect specific volatile oils and flavors of the typical teas and infusions previously mentioned. So that leaves us looking for an infusion that takes much longer and requires much more plant matter. Enter, nourishing infusions.

     Nourishing infusions take about 6-8 hours to steep, this helps to extract the nutrients that we're looking for. Particularly the minerals, as they are the slowest to extract. An average cup of nettle tea, steeped for 5-10 minutes with only 1 teaspoon of dried nettle leaf, contains around 5-10 mg of calcium where a cup of nettle infusion, steeped for 6 hours containing much more of the leaf, can contain up to 500 mg of calcium. Not to mention all of the other vitamins and minerals contained in nettle leaves. This shows just how much more nourishing of an infusion a nourishing infusion can be.

     Now that we know how long to steep our nourishing infusion, let's chat about how much of it we need, and how much of the herb we need to make it. Most herbalists recommend drinking about 5 quarts of various nourishing infusions a week. I try to go above and beyond, and drink a quart a day, but often end up missing the mark and getting a little over a pint a day (I have a tendency to leave my infusion at home when I have things to do in the mornings...oops), which comes out to about 3 ½ + quarts a week. When I recommend people start out with nourishing infusions, I tend to recommend starting with a pint a day, and working their way up to a quart (which is 2 pints). When you're brewing this infusion a pint at a time, use ½ cup of herb(s) in your container (I use mason jars because the measurements are on the sides) and fill it up with boiling water, close it and let it sit on the counter overnight. If you are feeling like you want to go for the gusto, for each quart I use 1 cup of herb(s). When I'm good and don't forget my infusion, I make a pint at a time. I brew one pint before I go to bed at night, then I brew a second pint when I wake up. This way I have 2 pints of infusion throughout the day, and I can add more variety to my daily routine (I'll often opt to use different herbs with each brewing).

     So what herbs are good to use for nourishing infusions? Realistically, you can use any herb listed as nourishing, as a tonic, or as a nutritive. However, keep in mind that the flavor of some herbs changes drastically over time. Chamomile, for instance, is very sweet when steeped for only 10 minutes. However, when left for 20 minutes or longer, it gets very bitter. The whole point of these infusions is to get more vitamins and minerals into your diet, so you don't want to create a blend that you won't actually drink, because it tastes overly bitter, or just odd. You can also sweeten these infusions, though most sweeteners may take away from some of the benefit, as long as you're getting those nutrients into your system you're doing good. I have some of my favorite blends listed for you below, but I want to introduce you to some great nutritive herbs and give you some tips on making your own blends.

The Herbs:

Nettle Urtica dioica- This herb is well known to be packed full of minerals and great for people suffering from allergies. It is also a diuretic, so you may experience dry eyes or frequent bathroom trips when taking larger amounts of this herb. Try adding some marshmallow leaves (or roots) or licorice to your nettle infusion to help reduce those effects.

Oatstraw and Milky Oats Avena sativa- Yes, this is the same plant that oatmeal comes from. Which means that it's super loaded down with healthy nutrients such as calcium, iron, magnesium, and a wide variety of vitamins and other nutrients. Oatstraw works better over time, and milky oats work better in the short term, to help sooth the nerves and relieve symptoms of fatigue. Oats help to nourish the whole body and is especially good for people who seem to be chronically burnt out.

Red Raspberry Rubus spp.- High in vitamins and minerals such as iron, magnesium, and potassium. Red raspberry is especially good for females, as it works to balance female hormones, and tone the female reproductive system. It's beneficial for women during all stages of their lives and reproductive cycles, but especially helpful preparing for pregnancy and during pregnancy.

Red Clover Trifolium pratense- Another feminine herb, red clover is also packed full of nutrition. It increases fertility in both men and women, but works especially well for women who have problems conceiving. It's also great for improving the memory and preventing cancer growth.

Hawthorne Crataegus spp.- This herb is best known for it's support of the heart, but it's also super packed full of nutrients. The berries are also super tasty. You can use leaves or berries for the nourishing infusions and both help to support the physical heart as well as the emotional one.

Alfalfa Medicago sativa- This herb is best known for it's sprouts, which have been consumed, in health food, for decades now. It's well known to be high in vitamins, especially A, C, E, and K4. It's also packed full of minerals such as calcium, iron, potassium, and phosphorous. However, adding alfalfa to your infusion is an easy way to boost your vitamin and mineral intake.

Comfrey Symphytum officinalis- This herb strengthens and heals bones, skin, ligaments, tendons, and the mucosa (mucus covered surfaces of the body). The infusion is high in protein, minerals, and most vitamins. It's also contains compounds needed for an excellent short term memory.

Spanish Needle Bidens spp.- A local herb, Spanish needle is considered a weed for many a gardener, and a buffet for many a local bee. It's so nutritious that the “founding fathers” of America thought to grow it as a cash crop, instead of spinach. However, they decided to go with spinach instead, because it was so abundant in the wild. The flowers make for a pretty tea, but all aerial parts can be used for a nourishing infusion.

Peppermint Mentha piperita- Mints are all so wonderful, and you can really choose whichever you want for your infusion. Each one has a slightly different flavor and overall effect, but they're all super nutritious and have many of the same qualities that make it great for immune boosting, stomach problems, and allergies.

Lemon Balm Melissa officinalis- This herb is calming and relaxing, helping to relieve anxiety and depression. It also adds a pleasant, lemony, flavor to the infusion. Lemon balm is nourishing and balancing for the nervous system.

Tulsi Ocimum tenuiflorum- Also known as Holy Basil, this herb is an all around favorite of mine. It helps to lower cortisol (the stress hormone) and helps to calm an overexcited nervous system. It's also super tasty and mixes well with just about every other herb out there.

Catnip Nepeta cataria- Not just for cats, Catnip helps to calm down anxiety in humans. It's actions are very mild and can be used with children, it may even help keep nightmares at bay. In the Middle Ages, catnip was believed to help prevent insanity in humans. However it is super nutritious and can be eaten raw or made into a nourishing infusion to add a boost of vitamins to your diet.

Moringa Moringa oleifera- This plant has recently gained a reputation as a superfood. And a well earned reputation at that. It's not only packed full of healthy vitamins and minerals, but also amino acids and protein. Adding moringa to your nourishing infusion can help boost your vitamin and mineral intake dramatically.

Marshmallow Althaea officinalis- This is one of my favorite herbs. The most common parts used are the leaves and roots. I tend to prefer the roots. It's naturally sweet, soothing, and packed full of healthy nutrients. This herb helps to bring moisture to drying blends as well. I tend to add marshmallow to quite a few nettle blends. Steep it either hot or cold, however, if you want to take the most advantage of it's moistening properties, let it steep in a cold infusion.

Violet Viola spp.- Such a pretty little flower, violet is also a great powerhouse of nutrition. The leaves and flowers are both useful in many ways. It's great for the heart, but it's also very soothing for the spirit. The leaves are high in vitamin C, but the flowers hold their own appeal as well. One bonus of using the flowers is that they add a beautiful shade of purple to your infusion. Like marshmallow, you can steep it either hot or cold, but to take the most advantage of it's moistening properties, steep it in a cold infusion.

     Now any of these herbs can be used singly (and herbalist Susan Weed recommends just that), but quite often I blend them to improve flavor, or to tailor them to specific needs (a great woman's nutritive blend involves red clover, red raspberry, and nettle). Adding in some flavorful herbs not listed here can also be good. Quite a few nutritive blends I've stumbled upon elsewhere include cinnamon, cardamom, or ginger. Just make sure you are familiar with the herbs you are using, and if you have any questions, feel free to contact your friendly neighborhood herbalist for more information and safety concerns. Herbs are great powerhouses of nutrients, but they're also potent medicines and should be used with respect.

The Blends:

Lovely Lady

This tea is wonderful for ladies going through every stage of life. It helps balance female hormones, increases fertility, improves the chances of implantation, and helps prepare both mother and unborn infant for labor. It's super high in folate (which is necessary for both female and infant health) and iron. This tea is my go-to for just about every woman I talk to, as well as myself, and the only feedback I've had is positive. One lady even believes this tea to be the main reason her first labor was relatively fast and easy. Sometimes I vary it a little by doubling the nettle leaf and alternating the red clover and red raspberry. Drinking red clover every day for one week and red raspberry for the next. And for the last trimester of a pregnancy I usually recommend leaving out the red clover and doubling the red raspberry. I'll also increase the peppermint when morning sickness is especially rough, or when plagued by nausea for some other reason.

Lovely Lady Tea

1 part Nettle Leaf

1 part Red Clover

1 part Red Raspberry Leaf

½ part Lemon Balm (or Peppermint)

Vitali-Tea

This blend is a good, all around, multivitamin blend. It's great for everyone in the whole family and packed full of nutrients.

Daily Vitali-Tea

1 part Nettle Leaf

1 part Moringa Leaf

1 part Alfalfa

½ part Oatstraw

½ part Peppermint

Stress Free

This blend is not just full of nutrients, but all the herbs are considered to be adaptogens as well. They help us to adapt to daily stress, and help to bring us into balance. This helps to reduce our anxiety levels (something every American needs) and improve our outlook. This blend also includes hawthorne, which helps to strengthen the heart, and catnip, which Medieval cultures believed could prevent insanity.

Stress Free Nutrient Tea

1 part Hawthorne Berry and/or Leaf

1 part Nettle Leaf

½ part Tulsi

½ part Lemon Balm

½ part Catnip

Cold Brew

This blend is made up of herbs that work best when brewed without heat. Marshmallow, violet, and milky oats all contain compounds that break down fast when exposed to warmer temperatures. Because they work best cold, they may take longer to brew, so I give them 8-10 hours instead of 6-8. This blend works especially well for people who have problems with heartburn and GERD.

Cold Brew Nutrients

(should steep 8-10 hours)

1 part Marshmallow Root

1 part Violet Flower

1 part Violet Leaf

1 part Milky Oats

In any of these recipes, feel free to change the ingredients around. Play with different herbs, but play smart. Herbs are wonderful allies in our search for better health, but they can also be potent. Use them with respect but have fun, play around, and let me know what you think below!

Resources:

Difference in Tea vs. Infusion: Bulk Herb Store: https://www.bulkherbstore.com/blog/tea-vs-infusion-whats-the-difference/

How to Incorporate Nourishing Herbal Infusions into Your Diet: Bulk Herb Store: https://www.bulkherbstore.com/blog/how-to-incorporate-nourishing-herbal-infusions-into-your-diet/

How to Make Nourishing Herbal Infusions: Mountain Rose Herbs: https://blog.mountainroseherbs.com/how-to-make-nourishing-herbal-infusions

How to Make Nourishing Herbal Infusions: Susan Weed: http://www.susunweed.com/How_to_make_Infusions.htm

Nourishing Herbal Infusions the Wise Woman Way: Nourishing Herbal Infusions: http://nourishingherbalinfusions.com/

Nourishing Infusions: Fresh Cup: https://www.freshcup.com/nourishing-infusions/

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

'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/