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

Savory Pumpkin Recipes

     Thanksgiving is just days away, and Christmas is just around the corner. That means it's time to pull out all those family recipes, but sometimes it's fun to introduce a new recipe or two. This year, I want to get back to something I love, pumpkin. Not just the pumpkin spice that everyone obsesses over this time of year, but pumpkin itself. So here are some of my favorite pumpkin recipes. Some make great side dishes, and some work well as meat-free main dishes. These recipes also don't have to be confined to this time of year, sometimes I make these just for fun. So I hope you enjoy!

1. This makes an excellent replacement for stuffed turkey. Stuffed pumpkin can be served year round and is a great, healthy dish. This recipe is Vegan and Gluten Free. Feel free to experiment with fillings. Try quinoa or rice instead of bread, add cheese to the mix, or try using seasonal produce from your local farmer's market.

Stuffed Pumpkin

1 small Sugar Pumpkin (about 3 lbs)

1 medium Onion, diced

4 small Mushrooms, thinly sliced

1 tbsp Extra Virgin Olive Oil

2 handfuls fresh Spinach or Chard, roughly chopped

¼ lb lightly toasted (or stale) Gluten Free Bread, cubed (about ½ inch chunks)

2-4 cloves Garlic, minced

1 small Apple, cored and diced

¼ cup fresh Chives, chopped

½ tbsp fresh Thyme leaves

½ tbsp fresh Sage, chopped

1/3 cup unsweetened Cashew or Hemp Milk

Salt & Pepper to taste

Optional* ½ tsp Cayenne Powder (or to your taste)

Preheat your oven to 350. Line a baking sheet with parchment paper. Cut away the cap of the pumpkin and scoop out the seeds and stringy bits (save the seeds to toast later if you want). Clean up the underside of the cap. Season the inside of the pumpkin (and the cap) with salt, pepper, and cayenne. Place on baking sheet and set aside.

Pour olive oil in a skillet over medium heat. Add the onions and mushrooms. Cook until onions are slightly browned. Add in the spinach (or chard) and cook until slightly wilted. Scrape mixture into a bowl and add the bread, garlic, apple, chives, thyme, and sage. Mix well. Stir in the cashew milk and season with salt & pepper, to taste.

Stuff the mixture into the pumpkin, cover it with the cap and bake in the oven. Bake, covered, for 1 ½ hours (90 minutes). In the last 30 minutes of cooking, remove the cap to allow any extra liquid to cook off. Transfer the pumpkin to your serving platter, carefully. To serve, either scoop out the stuffing and pumpkin flesh, or slice into the pumpkin.

2. This vegan, gluten free, chili is great for the colder nights that accompany this time of year, but it's also packed full of healthy produce and spices. This recipe works well with zucchini, turnip, yellow squash, celeriac, and many other vegetables. Feel free to play around with it and try some new ideas.

Pumpkin Chili

1 small Sugar Pumpkin (about 3 lbs)

½ cup Extra Virgin Olive Oil

¼ cup ground Flaxseed

¼ cup Gluten Free Flour

1 Zucchini, chopped

1 Turnip, chopped

2 medium Red Bell Peppers, chopped

2 or more Jalapenos, diced

1 large Onion, chopped

6-8 Garlic Cloves, minced

2 tbsp Tomato Paste

4 cups Vegetable Broth

2 (10 oz) cans Diced Tomatoes

1 (16 oz) can Red Kidney Beans

1 (16 oz) can Black Beans

2 cups Corn

1 tbsp Chili Powder

1 tsp ground Cumin

1 tsp ground Cinnamon

a few dashes of Balsamic Vinegar

¼ tsp Dijon Mustard (or less)

Salt & Pepper

Peel the pumpkin and cut into 1-inch pieces. In a 6-quart or larger pot, heat the olive oil and whisk in the flour and ground flaxseed. Whisk until smooth, and add in the pumpkin, turnip, zucchini, peppers, onion, garlic, and tomato paste. Cook about 10 minutes, stirring frequently. Add in remaining ingredients (including the juices from the can of tomatoes). Bring to a boil. Reduce heat and simmer at least 1 hour (longer if you have the time). Season with salt and pepper to taste. Enjoy!

3. These are not your typical pancakes. Packed with savory vegetables, they can be served for breakfast, or as a side dish at dinner. Make sure your veggies are thinly shredded or finely chopped when you make this vegan, gluten free, recipe. Feel free to play around with the ingredients. Try golden beets instead of carrots. Or use Parsley, Sage, and Thyme instead of Cilantro, Turmeric, and Cayenne. Instead of Spinach, use Watercress or Swiss Chard. The possibilities are endless.

Savory Pumpkin Pancakes

1 cup Gluten Free Flour

¾ cup Pumpkin Puree

½ cup chopped Spinach leaves

½ cup shredded Carrots

½ cup chopped Green Onions

2-3 tbsp chopped, fresh Cilantro leaves

½ tsp Cayenne powder (more or less to taste)

½ tsp Turmeric powder

Salt & Pepper

¼ cup Club Soda (Soda Water)

2-4 tbsp Oil

In a bowl, combine all ingredients (except oil). Mix well, adding more soda water if the batter is too thick. Heat and grease a griddle or skillet. For each pancake, use 2 tbsp batter. Spoon batter onto hot griddle and allow to cook. When the bottom is done, carefully flip each pancake over to finish cooking. Each side takes about 3-6 minutes to cook until lightly golden. Serve hot.

These taste amazing when topped with sour cream, feta or goat cheese, toasted pumpkin seeds, a variety of chutneys, and many other toppings. Enjoy!

4. This falafel variation is so good it'll be hard to go back to the regular kind. It's great for a Thanksgiving meat alternative, or for a quick lunch. The dressing is a delicious hybrid of the traditional Tzatziki and Tahini sauces you typically find at flalfel restaurants. Feel free to play with the ingredients a little and make it your own.

Pumpkin Falafel

For the Falafel:

2 tbsp Extra Virgin Olive Oil

1 medium Onion, chopped

3-4 Garlic Cloves

1 cup cooked (or canned) Chickpeas, drained

½ cup Pumpkin puree

¼ cup fresh Cilantro

the juice and zest of ½ a medium Lemon (about 1 ½ tbsp)

1 tbsp ground Cumin

½ tsp Cayenne powder (or to taste)

½ tsp Turmeric Powder

Salt & Pepper

¾ cup Gluten Free Bread Crumbs

For the Dressing:

¼ cup Tahini

¼ cup Greek Yogurt (or Coconut Yogurt for a Vegan alternative)

the juice and zest of a medium Lemon (about 1 ½ tbsp)

1 medium Cucumber, seeded and shredded

1 Garlic Clove, minced

Salt & Pepper

For the Falafel:

Preheat your oven to 350. Coat a baking sheet with olive oil. Place the onion, garlic, and chickpeas in a food processor and pulse a few times to break everything up. Add in 1 tbsp olive oil and the remaining ingredients and pulse until a coarse paste forms. Don't process this too well or it won't work. Form the mixture into small balls (or use a small, 2 tsp, cookie scoop), or patties. Mixture will be soft, be careful and use wet hands to avoid sticking. Arrange falafel on the greased cookie sheet and brush with olive oil. Bake for about 35 minutes, turning once or twice to ensure even browning.

For the Dressing:

Whisk together tahini, yogurt, and lemon juice. Slowly stir in remaining ingredients.

5. Mashed potatoes are a staple with many a meal here in the South. This mash combines the potatoes with pumpkin and seasonings to provide an excellent twist to for our Holiday tables. And just like mashed potatoes, you don't have to limit this to the Holidays if you don't want to.

Pumpkin-Potato Mash

1 ½ lbs Red Potatoes, quartered

2 tbsp Extra Virgin Olive Oil

2-3 Garlic Cloves

¼ cup unsweetened Cashew or Hemp Milk

1 ½ cups Pumpkin Puree

2 tbsp Miso Paste

1 tbsp fresh Chives, minced

Salt & Pepper

Put the potatoes in a large pot and cover with water. Bring to a boil. Lower heat to medium-low and cook for 20 minutes, or until potatoes are easily mashed with a fork. Drain water. In a small sauce pan, heat 1 tbsp olive oil and saute the garlic until golden. Mash potatoes until smooth, mix in all other ingredients and adjust seasoning if needed.

6. I love making my own salad dressings. It's a great way to add a touch of healthy herbs, ferments, and/or flavor to any diet. Here's one of my favorite fall dressings. Feel free to play around with the ingredients to make your very own pumpkin dressing.

Pumpkin Vinaigrette

1/3 cup Pumpkin Puree

1/3 cup Extra Virgin Olive Oil

1/3 cup Apple Sauce (or Greek Yogurt to make a creamy variation)

1/3 cup Apple Cider Vinegar

2 tsp finely grated, fresh Ginger

2 tsp finely minced Garlic

1 tsp Honey

½ tsp Dijon Mustard

Salt, Pepper, & Cayenne to taste

Combine all ingredients in a large bowl. Whisk vigorously to combine. Enjoy on any of your favorite salads!

     I hope I have done my part to get you all interested in pumpkin, not the spice, this fall. I also hope I gave you some new ideas for Thanksgiving, or any Holiday, dinner! In any of these recipes, feel free to change the ingredients around. Have fun, play around, and let me know what you think below!

The Wonders of Pine

     I love pine. It's a beautiful tree that stays beautiful no matter the time of year, or weather. In Summer, they are tall and proud. In Winter, they stay green and, if you're lucky enough to live in the more Northern climes, they provide a great snowy silhouette. I grew up wandering the deciduous woods in Northern Florida, so I got to experience the amazing scent of pine quite often as a child. Not to mention the, often painful, pine cone wars my friends and I would get into. Pine has always held a portion of my heart, and as an herbalist I'm just beginning to understand how amazing this lovely tree really is.

     The Pinus genus is a large one, containing over 144 distinct species of coniferous evergreen trees. Around the world, pines make up about 1% of the plant population, and according to the fossil records, they have been around for over 200 million years. In Florida, we have quite a few distinct species including Loblolly Pine (Pinus taeda), Longleaf Pine (Pinus palustris), Pond Pine (Pinus serotina), Slash Pine (Pinus elliottii), and many more. All species of Pine are safe to consume and there are no toxic look-alikes, so Pine is a good tree to start learning about.

Latin Name: Pinus spp.

Common Name: Pine

Parts Used: Needles, Resin, Bark, Seeds, Pollen, Roots

Medicinal Uses:

Summary of actions- Anti-inflammatory, analgesic, anti-catarrhal, nutritive (nuts, pollen, needles), androgenic (pollen), antimicrobial, warming, astringent, purgative (boiled bark), immunomodulatory, carminative, diuretic, lymphatic, insecticidal, expectorant, adaptogen

Traditional Chinese Medicine- Known as Song in Traditional Chinese Medicine (TCM), Pine works most on the lungs and intestines. Pine Nuts tonify Lung Yin, lubricate the lungs and intestines, stop cough, promote bodily fluids, and treat constipation. Pine Bark heals wounds, abscesses, relieves pain, treats arthritis, and treats burns. Pine Pollen is an excellent Yin tonic and, as such, is used for a wide variety of ailments.

Native American Traditional Medicine- Various Native American tribes were known to use Pine Needles to treat Scurvy. They also use the inner bark, young shoots, twigs, pitch, and leaves to treat a variety of ailments including the common cold, flu, cough, pneumonia, fever, heartburn, headache, arthritis, bronchitis, croup, laryngitis, and kidney problems. Some tribes also used the inner bark and sap as a poultice for wounds. The pitch was used to treat boils and abscesses, to draw out splinters, and for rheumatism, broken bones, cuts, bruises, and inflammation.

Ayurveda- Himalayan Longleaf Pine (or Chir Pine) is used, in Ayurvedic Medicine, to control Vatha and Kapha, to expel worms, heal wounds, for digestive problems, to treat nervous disorders, for skin problems such as wounds and burns, and in the case of respiratory and rheumatic disorders.

Immune System and First Aid- The bark and needles contain high amounts of Vitamin C which helps improve the immune system. The needles and resin are also antimicrobial and can be used to help clean wounds.

Vision Health- The bark and needles contain a high amount of Vitamin A and other carotenoids which can help prevent the formation of cataracts, increase vision strength, reduce macular degeneration, and reduces oxidative stress in the ocular system.

Circulatory System- Pine increases your body's production of red blood cells which helps increase oxygenation in your body as well as prevent anemia.

Respiratory System- Pine helps to sooth inflammation in the respiratory tract, relieves coughing, sore throat, and can even help relieve asthma. It helps prevent upper respiratory infections. Pine also is an excellent expectorant, helping your coughs to eliminate excessive mucus. It also is great at eliminating pathogens and bacteria in your sinuses.

Needles- The needles can be harvested year round and make a delightful tea. They are high in antioxidants, and vitamins A and C. One of my favorite ways to use the leaves, is to make a syrup. Herb Geek has a great recipe for Pine Syrup here. The needles are great when added as a seasoning to your food, especially since they encourage healthy digestion. The needles can also be used as an expectorant, to help make your cough more productive in expelling mucus.

Nuts- Pine Nuts have been used for food throughout the world. They are a great source of vitamins E, B1, B2, B3, B5, B6, and folate. They also contain manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Resin- The resin is a sticky substance that Pine produces when it's been wounded. It helps protect the tree from opportunistic invaders such as fungus, bacteria, and harmful insects. The resin eventually hardens and over time (millions of years) becomes amber. However, this sticky substance can be used by us in similar ways to how the tree uses it. It's antimicrobial, antibacterial, and antifungal, so it makes a great addition to any wound salve. It's also helpful to fight off respiratory or gastrointestinal infections.

Bark- Many scientists are currently studying Pine Bark for it's anti-cancer properties. It has also been used to improve the circulatory system, as well as to treat heart disease and varicose veins. It's high in vitamin C and other antioxidants as well.

Pollen- Pine Pollen is highly nutritious, and though each Pine has a slightly different makeup of nutrients, most of them contain vitamins B1, B2, B6, E, C, D2, D3, A, folic acid, potassium, sodium, B-carotin, nicotinamide, calcium, magnesium, phosporrus, iron, manganese, copper, zinc, and selenium. In Korea, the pollen is used as a whole body tonic and to increase vitality. It's a great addition to anyone's food. However, the tincture of Pine Pollen is used to help increase testosterone levels in older men.

Cautions and Warnings- Ponderosa Pine may not be safe for pregnant and breastfeeding women, or young children. The volatile oils in Pine needles and bark may cause problems in your kidneys if taken over long periods of time. Pine resin and amber can cause problems in the digestive tract when taken internally without a balanced formula.

     I hope you have a new appreciation for this amazing tree. I encourage everyone to take frequent walks in the woods, and breathe in the amazing scent of this beautiful plant. If you have any questions or comments, please leave them below.

Refrences:

5 Incredible Benefits of Pine: Organic Facts: https://www.organicfacts.net/health-benefits/herbs-and-spices/pine.html

8 Terrific Ways to Use Pine Needles Right Now: The Herbal Academy: https://theherbalacademy.com/8-ways-use-pine-needles/

Chir Pine: All About Ayurveda & Medicinal Plants:http://www.medicinalplantsindia.com/chir-pine.html

Common Pines of Florida: EDIS: http://edis.ifas.ufl.edu/topic_common_pines_of_florida

Herbal Healing Practices of Native Americans: The Herbal Academy: https://theherbalacademy.com/the-herbal-healing-practices-of-native-americans/

Historical and Chinese Medicine Perspective of Pine Pollen: Raw Forest Foods:https://www.rawforestfoods.com/historical-and-chinese-medicine-perspective-of-pine-pollen/

Native American and Other Ancient Remedies: Legends of Amercia: https://www.legendsofamerica.com/na-remedy/

Native American Pine Tree Mythology: Native Languages: http://www.native-languages.org/pine-tree.htm

Pine: A Modern Herbal: http://botanical.com/botanical/mgmh/p/pine--34.html

Pine: White Rabbit Institute of Healing: https://www.whiterabbitinstituteofhealing.com/herbs/pine/

Pine Herbal Monograph: Natural Herbal Living: https://naturalherballiving.com/pine-herbal-monograph/

Pine Keeps You Fine: Susan Weed: http://www.susunweed.com/Article_Pine-Keeps-You-Fine.htm

Pine Scotch Essential Oil: Ayurvedic Oils: http://ayurvedicoils.com/tag/ayurvedic-health-benefits-of-pine-essential-oil

Sarala: Chir Pine: Easy Ayurveda: https://easyayurveda.com/2017/07/05/sarala-pinus-longifolia-roxburghii/

"Natural Flavors"

I truly believe in the effectiveness of a whole foods diet, and that we should do our best to avoid processed foods. However, even products that we may think of as whole foods based (such as orange juice) have interesting ingredients. Realizing this has made me start to read labels more and more. Something I've noticed is that lots of food have “natural flavors” on their ingredients lists. In fact there are quite a few statistics showing that “natural flavor” is the 4^th most common ingredient in most foods. However, very few of these actually let us know what food these flavors come from. So I decided to do a little bit of research and here's what I found.

What's “Natural”?

The FDA has released several statements about “natural flavors.” One of these says that “for purposes of ingredient labeling, 'natural flavors' means flavor constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products from these foods.” In short, the material must come from a plant or animal. So far it sounds good. Right?

Here's where it starts to get interesting. “natural favors” don't have to come 100% from a plant or animal. In fact, most of these “natural flavors” are made up of 50-100 different compounds, many of which are synthetic. These synthetic chemicals play different roles in the make up of the “natural flavors,” such as solvents, preservatives, and flavor modifications. In fact, most “natural flavors” are mostly made up of these chemicals.

Why flavor food?

Mostly it comes down to consistency. Each orange tastes slightly different from the last. One might be sweeter, one more tart. But when companies have a product that includes these oranges (like orange juice), they want their product to taste the same every time. This is where “natural flavors” come in. Companies add these flavors to their product to ensure a consistency of flavor.

One of the other reasons these companies add flavors to their foods has to do with making more money. They want to create repeat consumers. In order to do that, they have to find a way to get us to consistently choose their product over their competition's product. Making the flavor more intense is one way to do that.

What does it mean for health?

The FDA does not require companies who use “natural” or even “artificial flavors” to label exactly what is in these flavors. This can be pretty dangerous for people with certain allergies and/or sensitivities. For instance, I have a good friend who is horribly allergic to capsaicin (a chemical found in peppers of all kinds). Paprika is basically smoked, and ground peppers. It's also a spice that is commonly used in the creation of certain “natural flavors.” My friend should not be eating food that includes “natural flavors” made with paprika. However, many companies do not even add allergy warnings for capsaicin like they do for soy, milk, peanuts, etc.  In short, we don't know what's in our food when we see "natural flavors" listed in the ingredients.

Aside from the food allergy possibilities, there are also side effects from the synthetic ingredients in “natural flavors.” Side effects such as dizziness, nausea, brain tumors, depression, seizures, allergies, fatigue, anxiety attacks, etc. Many of these are the same side effects you would find from “artificial flavors.”

I hope I have raised your awareness of “natural flavors” and how big businesses might be hiding synthetic ingredients in their food. If you have any questions or comments please leave them below.

Resources:

Natural vs Artificial Flavors: Organics.org: https://www.organics.org/natural-vs-artificial-flavors/

Synthetic Ingredients in Natural Flavors and Natural Ingredients in Artificial Flavors: EWG (Environmental Working Group): http://www.ewg.org/foodscores/content/natural-vs-artificial-flavors#.WeYktGhSy00

The Truth About Natural and Artificial Flavors: Bon Appetit: https://www.bonappetit.com/story/truth-about-natural-artificial-flavors

What are Natural Flavors Really?: Daily Burn: http://dailyburn.com/life/health/what-are-natural-flavors/

What Does the Term “Natural Flavors” Really Mean?: Well and Good: https://www.wellandgood.com/good-food/what-are-natural-flavors/

What's the Deal with Natural and Artificial Flavors?: Serious Eats: http://www.seriouseats.com/2014/04/what-is-the-difference-between-natural-and-artificial-flavors.html

2 Simple Recipes for Gut Health

If you've been following this blog, and reading for some time, you may have seen a post from January. This post is an introduction to the gut-brain connection and how our diet can affect our mental health. Today I'm going to give you a couple simple recipes to help start your path to healing your gut.

Kombucha:

I've devoted an entire post to Kombucha in the past, and might do so again in the future. Kombucha is amazing, both for your gut and for the taste. If you want to get more of the nitty-gritty details, please feel free to look up that post I made last September. In the meantime, I wanted to give you a great recipe for flavored Kombucha that goes a step further than just plain. This particular one adds in a few ingredients that are also super healthy for your gut.

Ginger Berry Kombucha

3 ½ quarts Water

1 cup Sugar

6-8 Tea Bags (black or green tea work best, I usually do 3 of each)

1 ½ cups unflavored, starter Kombucha

1 SCOBY

½ cup each of Strawberries, Blueberries, Blackberries, and Cherries, all chopped

3 or more tablespoons Minced Fresh Ginger

Instructions:

Bring the water to a boil. Remove from heat and stir in the sugar until it has dissolved. Now add in the tea bags. Cover, and let cool to room temperature. Once mixture has cooled, remove the tea bags and add in your starter Kombucha. Pour into your fermentation container (I use a gallon Mason Jar) and add in your SCOBY. Cover with cloth and secure with a rubber band. Let sit, out of direct sunlight, for 5-7 days (here in Central Florida, I start tasting at 3 days during the summer). When it tastes pleasant to you, remove the SCOBY and 1 ½ cups of starter, place them in a holding container (bowl or another jar). Now add in your berries and ginger. Cover with cloth and allow to sit at room temperature, out of sunlight, for an additional 2 or more days. Taste the brew and when you are happy with it, go ahead and strain out the herb/fruit solids. Pour the Kombucha into bottles and enjoy!

Optional:

Adding chia seeds to your Kombucha is a great way to boost your energy levels and help with your gut issues. However, some people are sensitive to small seeds so use caution if you have certain gut issues like diverticulitis.

Add Chia to Your Kombucha!

1 cup Kombucha

¼ cup – ½ cup Rehydrated Chia Seeds (Combine 1 part Chia Seeds, and 4 parts Warm water. Stir well. Leave in the fridge for a few hours to rehydrate and form a gel.)

Instructions:

Place chia seeds and gel into a cup or bottle. Add in Kombucha. Stir (or shake) well. Enjoy!

Bone Broth:

Recently, bone broth has received quite a bit of attention. Which is awesome, because it's been so underrated for years. Bone broth is similar to a typical broth or stock, except you simmer the bones for 48-72 hours in order to break down the marrow and release all those healing minerals. It's this that makes bone broth so amazing for you. For optimal gut health, consuming a minimum of ½ cup every day will help to repair/rebuild the barrier of your gut and help increase nutrient absorption. I like to freeze my broth in ice-cube trays. This makes it easier to add them to rice, quinoa, soups, salad dressing, and so much more. Wellness Mama has written up a great introduction to bone broths, including where to find bones and how to use the broth.

Simple Bone Broth

2-4 pounds Bones (beef, lamb, poultry, or fish) from a healthy source

2 tablespoons Apple Cider Vinegar

2 large Onions

2 medium Carrots, and carrot tops

3 stalks of Celery

1 tablespoon Coconut Oil (or Avocado Oil)

2 tablespoons Salt

1 tablespoon Black Pepper

3 cloves of Garlic, smashed

1 bunch Fresh Parsley

Instructions:

*Optional* Roast the bones, in a 350° oven for 30 minutes, to improve the flavor.

Place the bones in a stock pot and cover with water. Add in the vinegar and let sit for about 45 minutes. This helps the minerals to begin coming out of the bones. While you are waiting on the bones, chop 1 onion, 1 carrot, and 1 celery stalk. Sautee these vegetables with the coconut oil, until onions are translucent. Add them and the remaining onion, carrot, and celery (chopped) to the stock pot. Now is the time to add your salt, pepper, carrot tops, and any other herbs you would like to add (except the garlic and parsley). If needed, add water to just cover all the vegetables. Bring contents to a boil. Once it has reached a roiling boil, reduce heat to simmer. Simmer for 48-72 hours. During the first few hours, scum will form on the top of the broth. Skim that off and keep simmering. If you're not comfortable leaving the stove on over night, turn it off (make sure it's covered) and let it sit at room temperature over night. Turn it back on the next day and simmer away. You can also make this in a crock pot. During the last 30 minutes of simmering, add in the parsley and garlic. When your time is up, remove it from the heat and let the broth come to room temperature. Strain out all solids and enjoy! This will keep in the refrigerator for 5 days. I always freeze ½ of my batches for later use.

Both of these recipes are very versatile. You can flavor the Kombucha however you want, with or without chia seeds. You can use the bone broth as a base for every soup, to cook rice/quinoa, or to add in place of water with any savory dish you are cooking. Not only will they help to boost your gut, but they all work to boost immunity, mood, and overall health.

I have previously posted some other recipes that are great for gut health. Fermented Lemons, Golden Milk, and Fermented Salsa are all great recipes to add into your diet to boost gut health.

I hope you enjoy making these recipes, and I hope they help you on your journey to better gut health! If you have any questions or comments, please leave them below!

Gotu Kola

     Growing up in America, I have been well acquainted with a little rhyme that teaches us how important our fruits and vegetables are. “An apple a day keeps the doctor away.” My family, and a few school teachers, used that rhyme to encourage me to always eat my veggies (which I usually never had a problem doing). However, as an adult studying herbalism, I ran across a little leaf that might work better than apples at keeping us healthy, happy, and long-lived. Gotu Kola, Centella asiatica, is a tiny little leaf with HUGE health impacts. And the best part is that it is also found, abundantly, here in Florida!

     Every time I walk near fresh water ponds, lakes, or streams, I find this little plant. I also find a plant that gets confused with Gotu Kola. Dollarweed, Hydrocotyle umbellata, is often mistaken for Gotu Kola. While both plants are edible and used in similar ways, they are not the same and correct identification should be made. Both plants like to get their feet a bit wet, but Dollarweed prefers to be in super soggy or completely waterlogged soil. Gotu Kola likes things to be a bit dryer than that, while keeping things nice and moist. Often times I'll find both plants around the same pond, but Dollarweed will be in the pond, and Gotu Kola will be just beside the pond. Granted there will be areas where both are perfectly happy, this is usually one of the major differences. There are also physical differences. Dollarweed's stem protrudes from the center of the leaf. This leaves the leaf mostly round. And it's about the size of an old silver dollar (which is where it get's it common name). Gotu Kola's stem comes out the bottom of the leaf, which makes the leaf tend towards an arrowhead shape.

     Once correctly identified, this amazing little plant is super useful. The most commonly used part of the plant is the leaf. Not only does it have amazing health properties, but it's also edible. Several herbs I find can be described as a pot herb (you cook it in a pot before eating), and while this makes a great little pot herb, it's also super tasty raw. Add it to your salads, soups, and teas. There are even sodas made out of Gotu Kola, mostly I've found these in Asian Grocery Stores, but I have also run across them in little mom-and-pops around town as well. Such a super nutritious, healthy, and tasty herb deserves to be in each and every meal!

Medicinal Uses:

Traditional Chinese Medicine (TCM)- Known as either Lou de da or Ji xue cao. In China, this herb is often called the “Fountain of Life” after a folktale about a man who extended his life by over 200 years just by consuming a single Gotu Kola leaf a day. This herb is typically used to clear heat, and dry dampness. Most often used for gastrointestinal disorders related to damp heat. Also useful to help stop bleeding, and clear heat from the liver and eyes.

Ayurveda- Known as Brahmi or Mandukaparni. Ayurvedic medicine works to bring the three doshas (http://www.eattasteheal.com/ayurveda101/eth_bodytypes.htm) into balance. Most herbs work on one or two doshas. Gotu Kola, however, works on all three. It's often used to help improve mood disorders, enhance intelligence, regulate blood sugar, and as an anti-convulsant.

Adaptogen- This herb has a wonderful balancing effect on the mind and body. Helping the body to adapt to every-day stress, and to balance out moods.

Brain and Memory- Gotu Kola consumption has been linked to an increase in cognitive abilities. It not only stimulates the circulation of blood in the brain, but it also stimulates brain function and memory. There is major promise that it can help slow down the effects of Alzheimer’s and dementia in elderly patients. While most herbs that improve cognitive function are purely stimulants, Gotu Kola is more centering. Which makes this herb a good ally in cases of ADHD, as it improves cognitive function and concentration without being over stimulating. In certain parts of the world, teachers give children a single Gotu Kola leaf before starting their classes, to help them concentrate.

Skin and Wounds- Gotu Kola, when used on wounds, stimulates circulation specifically around the wound. This helps to speed the healing process and prevent infection. It also helps to reduce the appearance of scars, wrinkles, and blemishes. It's also an amazing antioxidant which helps keep the skin looking young.

Poisons- In Thailand, Gotu Kola is used to detoxify patients with Opium poisoning. Other places use Gotu Kola to remove other toxins from the blood.

Anti-Aging Tonic- Along with it's benefits to the brain, Gotu Kola also helps to improve immunity and reduce the appearance of aging by improving the skin and circulatory system. It's also a powerful antioxidant and is currently being studied for it's use in treating certain cancers.

Hair and Nails- Gotu Kola has been shown to increase hair growth, and in some cases to even help repair hair loss.

Varicose Veins- Gotu Kola strengthens the walls of the blood vessels, helping to improve the circulatory system in general, but also helping to reduce the appearance of varicose veins.

Anxiety- Several recent studies have shown that Gotu Kola has a beneficial effect on patients with General Anxiety Disorder (GAD). It has been shown to reduce the frequency and duration of anxiety attacks.

Summary of actions- Alterative, antibacterial, diuretic, febrifuge, nervine, rejuvinative, and adrenal purifier. Used for eczema, epilepsy, insanity, hypochondria, intermittent fevers, hair loss, immune boost, longevity, memory, nervous disorders, psoriasis, senility, chronic skin conditions, tetanus, convulsions, and bowel disorders. Improves circulation. Rejuvenates brain cells and nerves, promotes intelligence.

Cautions and Contraindications- May be harmful to your liver if taken too long, or if you have a pre-existing liver condition. Large doses are not recommended for small children or in pregnancy, however small doses should be safe. It's best if you consult your doctor/midwife/herbalist first. Gotu Kola may interact with certain prescription medications. If you are currently taking sedatives, blood pressure, or any other medications, please consult your doctor and/or pharmacist.

Check out my newest video!

     I only included a basic introduction to this amazing herb. I hope you enjoy hunting for this little powerhouse. If you have any questions or comments, please leave them below.

Refrences:

10 Proven Health Benefits of Gotu Kola : Healthy Focus : https://healthyfocus.org/8-amazing-benefits-of-gotu-kola/

11 Interesting Gotu Kola Benefits : Organic Facts : https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-gotu-kola.html

15 Incredible Health Benefits of Gotu Kola : SelfHacked : https://selfhacked.com/blog/gotu-kola-2/

The Benefits of Brahmi : Banyan Botanicals : https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/herbs/brahmi/

Getting to Know Your Herbal Allies: Brahmi/Gotu Kola : Banyan Botanicals : https://www.banyanbotanicals.com/info/blog-the-banyan-insight/details/getting-to-know-your-herbal-allies-brahmi-gotu-kola-centella-asiatica

Gotu Kola : Indian Mirror : http://www.indianmirror.com/ayurveda/gotu-kola.html

Gotu Kola : Herb Wisdom: http://www.herbwisdom.com/herb-gotu-kola.html

Gotu Kola : Acupuncture Today : http://www.acupuncturetoday.com/herbcentral/gotu_kola.php

Gotu Kola Health Benefits : Easy Ayurveda : https://easyayurveda.com/2013/02/04/gotu-kola-health-benefits-uses-dose-side-effects-ayurveda-details/

Gotu Kola Leaf : Chrysalis Natural Medicine : https://www.chrysalisnaturalmedicine.com/gotu-kola-leaf-centella-asiatica/

Gotu Kola: The Many Benefits of the Ancient Herb of Enlightenment and Longivity : Concious

Lifestyle Magazine : https://www.consciouslifestylemag.com/gotu-kola-benefits-of-the-herb-of-enlightenment/

Ji Xue Cao : Yin Yang House Theory : https://theory.yinyanghouse.com/theory/herbalmedicine/ji_xue_cao_tcm_herbal_database

Secrets of Longevity : http://www.secrets-of-longevity-in-humans.com/gotu-kola-facts.html

Happy Pits!

     One of the worst things about living is Florida is that it's hot. Not just in the summer, but all year round, it's hot. Since moving to Central Florida 11 years ago, I have used my winter coat maybe 10 times. Last year I didn't even have to put it on once. This consistently high temperature is great for growing plants, but not so good for for the whole BO (body odor) situation. While having a good diet and being in moderately good health can go a long way to eliminating the stink of BO, sometimes you need a little extra boost. Enter, deodorant.

     Deodorant is part of my morning (and sometimes afternoon) routine. I wake up, brush my teeth, do a little dry brushing, take a shower, and apply my deodorant before I really get my day started. But I cannot justify using typical deodorants. There are so many ingredients, even in some of the “natural” deodorants, that are linked to health problems. Aluminum has been linked to Alzheimer's and breast cancer. Parabens have also been linked to cancer, as well as several hormone conditions. And there are many more of these nasty ingredients in most store-bought deodorants. This is why I decided to make my own.

     Making the switch to a homemade deodorant seems like an easy thing to do, but I just want to warn you that there is a detox period. Your body detoxes itself by sweating. Conventional deodorant and antiperspirant clog your pores. When you sweat, your body pushes out those toxins, but if you are using a typical deodorant, you're just putting those toxins right back. This is why pit stains occur. After you make the switch to natural deodorant, your body will push out all those toxins that have been clogging your pores, and after a few days your pits will be detoxed and much happier.

     Now, there are hundreds of recipes for homemade deodorant online now a days. They range from a liquid spray, to a cream, to powder, and all in between. This recipe is for my favorite application, deodorant bars. I tend to work in hot environments, moving around quite a bit. I wanted a deodorant that I could take with me and use when I felt I needed a touch up. So I worked on a few recipes, combining ideas and finally developed my deodorant bar. This recipe mashed together the concept of deodorant and lotion bars. You can use an old deodorant container if you want, but I like to use silicone molds for mine. It stays solid enough that I can leave a small bar in my bag during most of the Florida year (as long as I remember to not leave it in the car).

A Word on Ingredients:

Coconut Oil is super antibiotic, and when you're dealing with your pits, you want as much antibiotic action as possible. You can choose a different oil, but coconut oil is semi-solid at room temperature so if you decide to substitute, make sure you increase your beeswax to match it.

Almond Oil is full of amino acids and vitamins that your skin needs to stay healthy. It also helps the more solid oils, such as coconut oil, to penetrate deeply. You can choose a different oil here if you'd like. One of my other favorites is olive oil.

Cocoa Butter will help your deodorant to stay more creamy and less oily. It's also super packed full of nutrients that help to keep your skin happy. You can substitute Shea butter if you'd like, but cocoa butter is more dense and will help your deodorant bar stay more solid in those hot months.

Arrowroot Powder is a must for deodorants. Not only does it act as a thickener to help your deodorant bar stay solid. It also helps to draw toxins out of your body.

Beeswax helps to solidify these deodorant bars, but it also helps to provide a protective layer on your skin, without clogging your pores.

Vitamin E can be found in most oils you might use, but it's essential for healthy skin. This is why I like to add extra vitamin E to all of my skin products.

Tea Tree Oil may not be 100% necessary for a deodorant recipe, but I like to add it in to all of mine. The #1 reason? Because it is one of the most powerfully antibiotic essential oils I know of. Your pits are breeding grounds for bacteria, and bacteria is the leading cause of body odor. It just makes since to pack extra antibiotic power into your deodorant. Plus, it doesn't irritate most people's skin! If you don't like the scent, don't worry. This recipe only calls for 5 drops, you can overpower it easily by adding more of your favorite essential oils. However, I think it blends very well with lavender essential oil, which is one of my favorites.

Essential Oils are all antibiotic to a certain extent. However, the main reason for these is to make you happy. Add whatever essential oils you want, in order to make your deodorant smell pleasant. I personally like to do 5 drops Lavender, 5 drops Cedarwood, and 5 drops Lemongrass. A word of caution however, make sure to test your essential oils on the inside of your wrist first. That way you don't put irritating oils on such a sensitive area.

Happy Pits Deodorant Bars

¼ cup Coconut Oil

½ cup Almond Oil

½ cup Beeswax (grated or pellets)

¼ cup Cocoa Butter

8 tsp Arrowroot Powder

Vitamin E (2 capsules or ½ tsp)

5 drops Tea Tree Essential Oil

15-20 drops Essential Oils of your choice

Combine first four ingredients in a glass jar and place in a pot half filled with water. Bring water to a boil and stir ingredients until melted. Remove jar from pan and slowly add arrowroot powder, stirring constantly to prevent the formation of clumps. Allow to rest until you are able to safely handle the jar (don't wait too long or the mixture will be mostly solid and hard to work with). Add remaining ingredients and stir. Pour liquid into molds (or deodorant containers), cover, and allow to cool overnight. You can put them in the refrigerator to speed up the cooling process if you want. Once completely cooled, remove from molds and wrap with wax paper. Store in a cool, dry place.

I hope you enjoy these deodorant bars. For more essential oil blend ideas, check out my previous entry, Herbal Home Fresheners for Spring. If you have any questions or comments, please leave them below!

Resources:

Homemade DIY Deodorant Recipe: Pronounce Skincare: https://pronounceskincare.com/effective-easy-homemade-deodorant/

How to Make Natural Deodorant: Wellness Mama: https://wellnessmama.com/1523/natural-deodorant/

Luxurious Lotion Bars: Fabulous Farmgirl : https://fabulousfarmgirl.com/diy/lotion-bars/

Healthy Eyes: Natural Tips for Eye Health

I have a confession to make. I wear glasses. Shocking, I know. However, the real confession is that even though I wear glasses, I don't ever really think about eye health. I mean, I know about glaucoma, cataracts, and how diabetes can be disastrous for your eyes. I just never really give a thought to general eye health. I never question just how healthy glasses/contacts really are. I never really think anything of it when my prescription glasses have to strengthen. I just go to my annual checkup, wear my glasses, and occasionally remember to turn on the blue light filters on my devices.

Recently, I came across a great article while browsing Wellness Mama's blog. It went into great detail on how she began improving the eyesight of her daughter using natural methods. I had never thought to even ask if you could use more natural methods. This sparked a frenzy of research and a decision to inform myself, and you, about natural eye health.

Nutrition

Like so many things in life, your eyesight can be greatly improved by what you eat. Your diet can also play a big part in preventing future eye conditions. One of the most notorious nutrients for eye health is vitamin A. There are actually 2 different forms that this vitamin can be found in. First there is retinol. Retinol is vitamin A that is derived from animal products. This version can be used directly by our bodies and is found abundantly in whole milk dairy, and beef or chicken liver. Provitamin A carotenoids are found in fruit and vegetables (carrots, tomatoes, sweet potatoes, kale, spinach, and cantelope). These are converted to retinol in our bodies. The most infamous one of these is Beta-Carotene. Vitamin A helps to protect the surface of our eyes, preventing infections and helping to prevent vision loss due to macular degeneration (AMD). Vitamin A also helps improve night vision. Vitamins C and E, as well as Lutein are also great for your eyes and can help prevent age related vision loss (from AMD), slow down the formation of cataracts, and help keep your eyes healthy over all.

Herbs

You should all know by now that I have a love for herbs and all the amazing things they can do for us. Like in every other situation in life, there are several herbs that you can turn to for help with your eyes. Eyebright, Euphrisia officinalis, has a reputation for being great for your eyes. A reputation that has been well, and truly, earned throughout the years. In the 14^th century, it was a cure-all for the eyes. It is used to reduce inflammation of the eye caused by irritation or infection. Other beneficial herbs for the eyes include garlic and turmeric (help prevent cataracts), bilberry and black current (help improve night vision and reduce visual fatigue), ginko (improves blood circulation to the retna), and coleus (reduces the production of fluid in the eye).

Healthy Habits

One of the most important things you can do for your eyes is to utilize proper eye protection. I'm talking sunglasses, blue light filters, etc. UV damage can severely increase the risk of developing major eye issues later in life, as well as cause a loss of vision in the shorter term. Keeping your blood pressure and blood sugar under control are also great ideas to keep your eyes healthy. Both can severely effect your vision and eye health. The absolute most important tip for eye health, however, is to visit your eye doctor regularly. Many problems with your eyes start with little to no symptoms. Your eye doctor, however, will test for these and knows what to look for to get an early diagnosis.

I hope this has encouraged you (and me) to think more about your eyes. Please seek out other tips and feel free to share. Do you have any questions or comments? Post them below!

Resources:

5 Foods for Healthy Eyes: Health: http://www.health.com/health/gallery/0,,20680738,00.html#beyond-carrots-0

9 Herbs for Healthy Eyes: Mother Earth Living: http://www.motherearthliving.com/Health-and-Wellness/ask-the-herbalist-herbs-for-healthy-eyes?pageid=1#PageContent1

How to Improve Eyesight Naturally: Wellness Mama: https://wellnessmama.com/36927/improve-eyesight/

Keeping Eyes Healthy: Florida Department of Agriculture and Consumer Services: http://www.freshfromflorida.com/Divisions-Offices/Food-Nutrition-and-Wellness/Living-Healthy-in-Florida/Healthy-Learning/10-Tips-for-Living-Healthy/Keeping-Eyes-Healthy

Natural Eye Health: Mother Earth Living: http://www.motherearthliving.com/health-and-wellness/natural-remedies/natural-eye-health-zmez13mjzmel

Vitamin A and Beta-Cerotine: Eye Benefits: All About Vision: http://www.allaboutvision.com/nutrition/vitamin_a.htm

Vitamins for Vision: Cooper Vision: https://coopervision.com/eye-health-and-vision/eye-vitamins-vision