Cortisol Imbalance

     Living in a modern world, in a society that demands more and more out of us, we can often find ourselves becoming overly stressed, easily exhausted, having a hard time sleeping, and finding it almost impossible to loose weight. These are all symptoms of cortisol imbalance.

     Cortisol is a stress hormone. In fact, it's often considered the primary stress hormone. It's one of the main hormones released when our bodies are kicked into “fight or flight” mode. The “fight or flight” response (also called the acute stress response) is a response that helped our ancestors evolve. When we feel terrified, mentally or physically, our bodies release certain hormones that help us deal with the situation by either running or fighting. These hormones trigger a rapid response from our bodies that results in an increase in our heart rate, blood pressure, and breathing rate. This pumps oxygen to our muscles much faster, allowing us to be stronger and faster for a short time. Afterward, it takes 20-60 minutes for our bodies to go back to normal. 

     Cortisol is a necessary hormone for life, helping us to stay motivated or keep us awake and responsive to our environment. However, being constantly exposed to tense situations, such as traffic or fast-paced work environments, can cause a buildup of Cortisol. Over time your adrenal glands will not be able to keep up the levels of production required by your constant state of stress. This will cause adrenal fatigue, and combined with high levels of Cortisol, this can cause some seriously adverse effects.

Symptoms of Cortisol Imbalance

1. Chronic pain and headaches

     Excessive amounts of stress can put a major strain on your adrenal glands, which can increase your sensitivity to pain. You may start noticing an increase in backaches, headaches, and/or other body aches. If you tend to hold back your tears you should consider having a “good cry” because a number of hormones that cause this sensitivity can be released with those tears.
   

2. Weight gain, especially around the belly

     Excessive Cortisol levels tend to cause weight gain. It stimulates appetite and most of the weight gained will end up gravitating to your mid-section. You may also develop a round face, or fat neck. This can lead to an increased risk of heart disease, diabetes, and obesity.
         

3. Weakened immunity

     When your Cortisol levels are high, your immune system is not able to function as well. This leads to you catching every little germ that you are exposed to. Or so it may seem.
       

4. In ability to sleep and fatigue

     Cortisol directly helps to regulate your waking and sleeping cycles. Imbalanced Cortisol levels can cause problems sleeping and symptoms of chronic fatigue. The occasional bout insomnia is usually nothing to worry about, but if you find yourself experiencing chronic sleep problems and/or excessive fatigue, you may be experiencing a Cortisol imbalance.


5. Mood changes, panic attacks, and/or depression
         
     When your Cortisol levels are high, your feel-good hormones (such as serotonin) are low. This can leave you feeling quite depressed, anxious, and irritable. Making you prone to some crazy mood swings, and panic attacks.


6. Infertility and/or no sex drive

     Fighting or running for you life doesn’t really put most people “in the mood.” So it's no surprise that high levels of Cortisol may reduce you sex drive, and in some cases remove it all together. On top of that, it can lead to problems such as impotence and irregular menstrual cycles which can cause fertility problems.

Tips to help balance your cortisol levels

1. Whole foods diet

     Our bodies actually use Cortisol to balance out our blood sugar when it gets too low. With this in mind, we can use healthy carbohydrates as an excellent tool to help us balance our Cortisol in turn. Also, by switching to a predominantly whole foods diet, we reduce our exposure to foods that increase inflammation, and thus increase our Cortisol. Combining these two strategies in a way to fits your life may be one of the best ways to reduce and balance your Cortisol levels.


2. Stress management

     Cortisol is released in times of stress. So reducing your stress helps to reduce the amount of Cortisol your body releases, and helps provide more time to help your body fully recover from the stress. Using strategies that include meditation, deep breathing, spending time outdoors, healthy exercise, and acupuncture may be a great way to help balance out your Cortisol levels.


3. A matter of lighting

     This may sound ridiculous, but lighting can seriously effect your Cortisol levels. Cortisol issues aren't just from high amounts of Cortisol, it can also be an issue when Cortisol is released at the wrong time. When we are exposed to blue light (such as from a TV or computer screen) at night, our bodies release Cortisol and reduce melatonin. Reducing our ability to get a good night's sleep. Also, when we spend a lot of time indoors and don't get much natural sunlight during the day, our bodies can get confused as to the time and release these hormones at inappropriate times. Try going outside for 30 minutes within an hour of waking up, and using blue light filters on your devices at night. This can seriously help balance out the timing of your body's release of Cortisol and help balance out your Cortisol levels.

4. Essential Oils

     It's no secret that smells evoke feelings in us. You smell a certain scent and you remember a pleasant moment, maybe it's the smell of fresh baked apple pie. You smell that and remember your grandmother making one for you when you were little. Or maybe you smell coffee and feel instantly alert, just from the smell. Whatever the reason, smells can be strongly effective. Certain essential oils can actually reduce your Cortisol levels by scent alone. Try diffusing essential oils that help aid relaxation. Lavender, myrrh, frankincense, bergamont, clary sage, sandalwood, and thyme are just a few. You can also dilute essential oils into a carrier oil and make your own massage oil to use when you are feeling especially stressed.


5. Adaptogen Herbs

     Adaptogens are a classification of herbs that help you body recover from and adapt better to stress. They naturally balance hormones (including Cortisol), reduce inflammation, lower fatigue, reduce inflammation, and help control blood sugar and blood pressure levels. A number of them have been tested and proven to actually reduce Cortisol levels. Here are just a few to look into adding into your daily routine.
         Ashwagandha
         Tulsi (or Holy Basil)
         Astragalus
         Licorice Root
         Medicinal Mushrooms such as Reishi or Shiitake



     I hope this helps you be more mindful of your stress levels and gives you a good idea of what to do when the stress gets to be to much. If you have any questions of comments, please leave them below.

Resources:

6 Ways to Lower Your Cortisol Levels: Dr. Axe: https://draxe.com/cortisol-levels/

8 Signs You're Suffering From A Cortisol Imbalance: Atlas Drug & Nutrition: http://atlasdrugandnutrition.com/cortisol-imbalance/

Cortisol/Adrenal Fatigue (Men): Genemetics Health Institute: https://www.genemedics.com/hormone-therapy/mens-hormones/cortisoladrenal-fatigue/

Cortisol/Adrenal Fatigue (Women): Genemetics Health Institute: https://www.genemedics.com/hormone-therapy/womens-hormones/cortisoladrenal-fatigue/

Cortisol Imbalance Symptoms: Livestrong: https://www.livestrong.com/article/94310-cortisol-imbalance-symptoms/

How I Reduced My Cortisol Levels Naturally With Food & Light: Wellness Mama: https://wellnessmama.com/1570/reduce-cortisol/

Symptoms of Cortisol Imbalance in Women: Tranquility Labs: https://www.tranquilitylabs.com/symptoms-of-cortisol-imbalance-in-women/

Stress Free Spice Blends

     I am a major proponent of the philosophy held by Hippocrates, “Let thy food be thy medicine.” Food is what nourishes us, provides us with the things our body needs in order to work properly. So if we don't take care to eat well, our health is sure to decline in some way. Keeping that in mind, I have a few things I do when I cook at home. One of them is that I try to “hide” herbs in all my food. Since I just introduced you to one of my favorite herbs to do this with, Ashwagandh, I figured I'd let you in one one of these secrets. I like to use adaptogenic herbs in my home made spice blends. 

1. Now if you look at the ingredients present in a number of spice blends, you'll find that most of these already are packed full of healthy herbs. So I like to add a few other herbs to enhance their effects. But first, here is my basic, every day spice blend. I use this in all the savory recipes I make.

Every Day Stress-Free

¼ cup dried Nettle leaf

3 tablespoons Garlic Powder

2 tablespoons ground Ashwagandha

1 tablespoon ground Shiitake Mushroom

1 tablespoon Ground Black Pepper

1 teaspoon Salt

Use a mortar and pestle, food processor, or coffee/spice grinder to lightly grind any of the whole herbs. You want them to be coarse and not finely ground. Combine all the herbs in a bowl and mix well. Store in an airtight container away from heat and light.

2. My husband and I really enjoy ranch seasoning. So I started making my own blend to make it a bit healthier, then I added adaptogenic herbs. We use this on just about everything. One of my favorites is sprinkling this on baked potatoes. Yum! If you want to make ranch dressing, simply add 1 tablespoon of this spice blend with 1/3 cup of your favorite mayonnaise, sour cream, or dairy free yogurt.

 Relaxing Ranch

¼ cup dried Parsley leaf

1 tablespoons Dill Leaf

1 tablespoon Garlic Powder

1 tablespoon ground Ashwagandha 

1 tablespoon Onion Powder

½ tablespoon Tulsi

½ teaspoon Ground Black Pepper

½ teaspoon Salt

Use a mortar and pestle, food processor, or coffee/spice grinder to lightly grind any of the whole herbs. You want them to be coarse and not finely ground. Combine all the herbs in a bowl and mix well. Store in an airtight container away from heat and light.

3. This blend works well as a blackening seasoning, or just a generic Cajun blend. I love making blackened chicken or tofu with this seasoning rub. You can also add this to a bit of lemon juice and olive oil to make a great salad dressing.

Crazy Cajun

5 tablespoons Paprika

1 tablespoon Onion Powder

1 tablespoon Garlic Powder

1 tablespoon ground Eluthero

4 teaspoons Salt

4 teaspoons ground Black Pepper

1 ½ teaspoon ground Cayenne Pepper (or less if you don’t want it too spicy)

1 tablespoon Tulsi

1 teaspoon Thyme

½ teaspoon Oregano

Use a mortar and pestle, food processor, or coffee/spice grinder to lightly grind any of the whole herbs. You want them to be coarse and not finely ground. Combine all the herbs in a bowl and mix well. Store in an airtight container away from heat and light.

4. I can't like normal things, it's just not possible. So instead of just a plain Lemon Pepper blend, I have to spice it up, adding more adaptogens in the process.

Zesty Lemon and Herbs

Zest from 4-6 Organic Lemons

6 tablespoons ground Black Pepper

5 tablespoons Salt

2 tablespoons Tulsi

1 tablespoon Onion Powder

½ tablespoon Oregano

½ teaspoon Cayenne Pepper or Paprika *optional

½ teaspoon ground Eluthero

Zest the lemons and spread them out on a cookie sheet. Place in the oven on the lowest setting and leave until completely dry, around 70-80 minutes. 

Use a mortar and pestle, food processor, or coffee/spice grinder to lightly grind any of the whole herbs. You want them to be coarse and not finely ground. Combine all the herbs in a bowl and mix well. Store in an airtight container away from heat and light.

5. Everyone likes Everything Bagels. But not everyone knows how delicious the seasonings are on other things such as avocado toast, salads, and veggies.

Simply Everything

1 tablespoon Sesame Seeds

1 tablespoon Poppy Seeds

1 tablespoon Flax Seeds

1 tablespoon Chia Seeds

1 tablespoon dried Minced Onion

1 tablespoon dried Minced Garlic

1 tablespoon Garlic Powder

½ tablespoon ground Shiitake Mushroom

½ tablespoon ground Ashwagandha

1 teaspoon Salt

Combine all the herbs in a bowl and mix well. Store in an airtight container away from heat and light.

     In any of these recipes, feel free to change the ingredients around.  Try using other adaptogens such as Reishi, Licorice, or Astragalus. Have fun, play around, and let me know what you think below!

Ashwagandha

     Stress. We all experience it. Some of us deal with it much better than others. There are some herbs that have been known to help with stress in one way or another. One of my favorites is Ashwagandha, or Withania somnifera. This Indian herb, used for centuries in Ayurvedic Medicine, is most well known for it's ability to help our bodies adapt to stress and to flush out the stress hormones a lot faster. However, it's also a great herb to call upon in a number of other situations.

     Native to India, and a member of the Solanaceae (Nightshade) family, Ashwagandha is one of Ayurveda's most important herbs. It has become so popular that it is now cultivated in western Asia, Yemen, and China. Some farmers are also trying to establish this herb, and other important Ayurvedic herbs, in America as well.

     The name “Ashwagandha” actually comes from Sanskrit, and it translates to “the smell of a horse.” This comes from a few places, the first is that the fresh root smells like horse urine (eeew), the second is that it has a reputation as a great herb to help one attain the “stamina of a horse” in certain bedroom activities (yep, we all know what I'm talking about here).

Medicinal Uses:

Scientific Name- Withania somnifera

Common Names- Ashwagandha, Winter Cherry, Indian Ginseng, Poison Gooseberry

Parts Used- The roots and leaves are used traditionally, but most Western herbalists only use the roots.

Summary of Actions- Adaptogen, Alterative, Analgesic, Cardioprotective, Antispasmodic, Anti-inflammatory, Slight Sedative, Nerve Tonic, Diuretic, Nutritive Tonic, Thyroid Stimulant, and Aphrodisiac.

Ayurveda- Ashwagandha is used extensively in Ayurvedic medicine, so much so that it is considered one of the most important herbs in Ayurveda. Ashwagandha is used to help balance vata and kapha in excess. It can also unbalance pitta due to it's heating and building nature. However it's mostly used to balance vata, helping to strengthen and nourish healthy muscles and reproductive systems.

Traditional Chinese Medicine (TCM)- Known as Nan Fei Zui Jia in TCM, Ashwagandha works on the Lung, Heart, and Spleen meridians. It tonifies Qi, building immunity, strength, and aiding in recovery. It tonifies Lung Qi, helping to clear coughs, recover from illness, and lightens any “heaviness” in the chest. It tonifies the Spleen, helping to increase appetite, reduce diarrhea, improve memory, and reduce mental confusion. It also tonifies Jing, increasing male fertility and preventing impotence. But it's most well known for calming Shen, which reduces anxiety and other stress disorders, and helps improve sleep.

Stress, Anxiety, and Depression- Ashwagandha is considered to be one of the best adaptogens by many herbalists. It helps the body to adapt to stressful situations, reducing anxiety and helping to relieve some of the symptoms associated with depression. It does this, largely, by reducing the cortisol levels in your system. This helps to relieve adrenal fatigue as well, which helps to boost energy naturally, improve sleep, and improve mood.

Joint, Back, and Arthritic Pain- Ashwagandha is a great anti-inflammatory with some analgesic properties. This means that it helps reduce swelling and can also help reduce the feeling of pain in certain areas. Traditionally it has been used to treat joint and back pain, especially when associated with inflammatory conditions such as arthritis.

Drug and Alcohol Withdrawal- Because of the amazing ability of Ashwagandha to help reduce stress, and help the body to recover from stress, it can be used to greatly reduce the impact of withdrawal from drugs and/or alcohol.

Regulates Blood Sugar Levels- Ayurvedic medicine has been using Ashwagandha as a treatment for diabetes for a very long time. Recent studies have shown that it has potential in this area as it has been proven to lower blood glucose levels in diabetic rats.

Circulatory System- Not only is Ashwagandha a great anti-inflammatory, but it also helps to strengthen the heart muscles and control cholesterol. It's also been shown to have some hematopoietic properties, helping to increase the production of new blood cells. This makes for an excellent combination to help strengthen and protect the entire circulatory system.

Thyroid Function- Ashwagandha has been known to help increase the production of the thyroid, which can increase libido, reduce joint pain, and help improve skin conditions that are a result of hypothyroidism.

Memory and Brain Function- Ashwagandha is currently being studied for it's possible use in treating cognitive disorders such as Alzheimer's. It's also a traditional treatment for senility, memory loss, and seizures.

Contraindications and Warnings- Large doses can cause abdominal discomfort and/or diarrhea. Pregnant women should use caution with this herb as large doses could cause early delivery. Ashwagandha does interact with certain types of medication, so check with your doctor before adding this herb to your routine.


     I only included a basic introduction to this amazing and beautiful little herb. If you have any questions or comments, please leave them below.

References:

7 Amazing Benefits of Ashwagandha Root for Women: Global Healing Center: https://www.globalhealingcenter.com/natural-health/7-amazing-benefits-of-ashwagandha-root-for-women/

11 Ashwagandha Benefits for the Brain, Thyroid, and Even Muscles: Dr. Axe: https://draxe.com/ashwagandha-benefits/

12 Proven Health Benefits of Ashwagandha: Healthline: https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits

15 Proven Benefits of Ashwagandha: Organic Facts: https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-ashwagandha-or-indian-ginseng.html

As Overview on Ashwagadha: African Journal of Traditional, Complementary, and Alternative Medicines: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

Ashwagandha: Banyan Botanicals: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/herbs/ashwagandha/

Ashwagandha AKA Winter Cherry: White Rabbit Institute of Healing: https://www.whiterabbitinstituteofhealing.com/herbs/ashwagandha-winter-cherry/

Ayurveda Medicinal Herb – Ashwagandha: Ayurveda for You: https://ayurveda-foryou.com/ayurveda_herb/ashwagandha.html

Benefits of Ashwagandha: Medical News Today: https://www.medicalnewstoday.com/articles/318407.php

What is Ashwagandha?: The Chopra Center: https://chopra.com/articles/what-is-ashwagandha

Why You Should Take Ashwagandha With Milk?: The Ayurveda Experience: https://www.theayurvedaexperience.com/blog/ashwagandha-with-milk/

DIY Liquid Multivitamin

     I grew up in the era of Flintstones Multivitamins, and while taking your vitamins is a great daily routine. Just how good are those vitamin supplements? Some can be really good and effective, others not so much. One of my major hangups about supplements is that I'm not sure what process the herb/vitamin goes through before it becomes that little pill. So why not make it myself so I know 100% what goes in it, and can tweak it for any special needs that come up?

A Word on Ingredients:

Each of the ingredients I've chosen for these recipes has several different benefits. They're all powerhouses nutritionally, but they also add a bit more than just nutrition. Some of the following herbs are not included in specific recipes, but are really good to think about adding into yours.

      

Alfalfa Medicago sativa is most famously known as livestock feed. However, it's used in this manner because of it's high concentration of nutrients. Alfalfa contains a wide variety of minerals including iron, calcium, magnesium, phosphorus, sulfur, chlorine, sodium, potassium, silicon, and trace elements. It is also a good source of vitamin E, vitamin C, and vitamin K, which is necessary for blood clotting and super important towards the end of pregnancy. It also contains essential amino acids that are not made by the body but must be obtained from food sources. Medicinally, alfalfa is often used to reduce cholesterol and blood pressure. Its high concentration of alkaloids make it useful in reducing blood sugar levels and it is also commonly used as a blood purifier as well as for any types of arthritis or joint problems. One major caution, however, alfalfa is not safe to use in combination with blood thinning agents or medications as it is so effective it can interfere or amplify the effects of these. 

Catnip Nepeta cataria makes most cats go a bit crazy. However it's super beneficial for cats, dogs, and even humans. In ancient times, it was believed to be a remedy for insanity. This is due to it's soothing and calming effect. In animals, catnip has a strong sedative effect, yes, even on your crazy cat (just think about what your cat does after going nuts...sleep!).  It's also used to help calm the nerves, reduce anxiety, reduce menstrual cramps, sooth the stomach, and relieve headaches.  Catnip is also a great antiviral herb that helps to reduce fever. As a member of the mint family, this herb has a whole host of nutritional value. One of it's most concentrated nutrients is Folic Acid, which is helpful for women, children, and unborn children.

Chamomile Matricaria recutita is a great herb for so many reasons. It helps sooth the stomach and nerves. It helps the body move through fevers faster. It's great for children, and as an added bonus, it tastes great! Chamomile is a bitter herb (you'll taste the bitterness if you steep it too long) and all bitter herbs help aid in digestion. So it's a great herb to add to any formula that you use prior to eating. Chamomile has been tested extensively and science has backed quite a few of the traditional uses of this herb, especially it's use as an antipeptic, antispasmodic, antipyretic, antibacterial, antifungal, and anti-allergenic. 

Dandelion Leaf Taraxacum officinale is often despised as a weed, but it's full of amazing properties. It's a traditional salad green and pot herb. Packed full of vitamins and minerals, including vitamins A, B6, C, and K, one can see why traditional cultures would search out this abundant food. It's also a very beneficial herb for liver health, helping reduce oxidative stress in the liver and suppress fat accumulation.

Licorice Glycyrrhiza glabra (or G. uralensis) is one of those flavors that you either love or hate. But no one can doubt the natural sweetness that it contains. That's why it's such a good herb for children. Adding licorice to an herbal formula, quite often, makes it more palatable for kids, so that you have an easier time getting them to actually take their medicine. It does have some nutritional value, but I mainly added it to these recipes for the flavor and additional benefits. It's an amazing little adaptogen, helping one to better deal with stress and adapt to stressful situations.

Mint Mentha spp. covers a whole host of beneficial herbs. They all have the same uses and similar nutritional profiles. They help to calm the stomach and nerves, fight diseases, and relieve upper-respiratory issues. It's also a great catalyst, helping move other herbs and nutrients throughout your system more efficiently. 

Mullein Verbascum spp. is the name for over 300 species of medicinal plants. This herb is commonly used for upper-respiratory issues and illness. It's also a common treatment for earaches. However it's also packed full of amazing nutrients including proteins, beneficial fats, and flavonoids. It's also safe for children.

Nettle Urtica dioica is an herb I call upon almost daily. It's so useful for so many reasons, not to mention it's a tasty green. In my home, we use nettle to help reduce our allergy symptoms, reduce joint stiffness and pain, to prevent anemia, lower blood pressure, tone kidneys, and break down any kidney or gall stones that may be developing. I put this herb in every one of my nutritive teas and tinctures for all of these reasons, but especially for it's nutritional value. Nettle contains calcium, iron, potassium, phosphorous, iron, sulfur, vitamin A, vitamin C, vitamin D, vitamin K, and quite a bit of protein.

Oatstraw Avena sativa is a whole body tonic. It's super beneficial to just about every organ and system in the human body. But it's also super packed full of nutrients that we don't always get a lot of from our food. Oatstraw is an excellent source of magnesium and chromium, an important mineral for maintaining a healthy blood sugar level. It’s also a good source of calcium, vitamin A, niacin, iron, phosphorus, riboflavin, selenium, thiamine, and vitamin C. And even better, all the nutrients contained in this little herb are super easy for the body to absorb, digest, and use. 

Red Clover Trifolium pratense is full of benefits for everyone, but especially for women. It helps with hormone issues associated with menstration, early pregnancy, and menopause. However, it's also an important herb for men as it helps prevent prostate problems such as BPH (benign prostate hyperplasia) and even prostate cancer. Red clover is also a source of many valuable nutrients including calcium, chromium, magnesium, niacin, phosphorus, potassium, thiamine, and vitamin C. 

Red Raspberry Leaf Rubus spp. has been used throughout history to help aid in pregnancy and labor. This herb is one of my favorite herbs to use for women, helping balance female hormones, increase fertility, and tone the uterus. It regulates menstrual cycles, reduce cramps, PMS, and other symptoms that come with irregular menses. Raspberry leaves also help relieve respiratory infections, strengthen the intestines, and help speed the healing of minor wounds. Nutritionally, red raspberry leaves contain iron, calcium, potassium, magnesium, manganese, niacin, selenium, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin C, and vitamin E. 

Pygeum Pygeum africanum is an herb from Southern and Central Africa. This plumb tree is actually used more for it's bark than it's fruit, being used for treating benign prostate hyperplasia (BPH), boosting fertility, preventing urinary tract infections (UTI), and reducing inflammation. It's also used to help treat and prevent age related issues that some men have, such as male pattern baldness. 

Saw Palmetto Serenoa repens is well known as a male herb, helping to balance testosterone levels and prevent BPH (benign prostate hyperplasia). It's also super nutritious, being packed full of vitamins and minerals. 

Spirulina Arthrospira platensis and Arthrospira maxima is a blue-green algae that is being studied for quite a few of its actions recently. First off, it helps control candida, helping to prevent and treat yeast infections. It's also a great herb to use to help detox heavy metals, being shown to be especially potent against Arsenic. Spirulina is also great for the circulatory system, helping to lower blood pressure, reduce cholesterol, and reduce the chance of stroke. It provides a bit of an energy boost, making it a great choice to add to your morning routine. It also helps to improve memory and brain function. While all of this is amazing, the number one reason I include this in so many of my recipes is for it's nutritional value. Spriulia contains copper, iron, manganese, magnesium, sodium, potassium, zinc, phosphorous, calcium, selenium, riboflavin, niacin, thiamin, pantothenic acid, vitamin K, vitamin E, folate, vitamin B6, vitamin C, and vitamin A. 

Turmeric Curcuma longa is a great herb for just about everyone. It's anti-inflammatory, antiviral, helps aid digestion, and full of beneficial nutrients. Turmeric contains good amounts of minerals like calcium, iron, potassium, manganese, copper, zinc, and magnesium. It's also super rich in vitamin C.

Basic Multivitamin Tincture

2 parts Nettle Leaf

2 parts Alfalfa Leaf

1 part Oatstraw

½ part Mint

Alcohol Preparation Instructions:

Combine herbs in a 16oz mason jar, fill the jar about ½ way with the herbs. Cover, and fill the jar, with alcohol. Label and leave in a dark, cool place for 6 weeks. Make sure to shake it once a day. After 6 weeks, strain out the solids and enjoy your liquid multivitamin. 

Glycerin Preparation Instructions:

Combine herbs in a 16oz mason jar, fill the jar about ½ way with the herbs. Cover, and fill the jar, with glycerin. Put the lid on the jar. Place a wash cloth, or silicone baking mat on the bottom of a crock pot (crock pot must have a “keep warm” or “Very Low” setting), place the jar on top of the cloth/mat. Fill the crock pot up about ¾ of the way (or about ½ inch under the lid of the jar) with water. Turn the crock pot on it's lowest setting and allow to stay there for at least 1 day (up to 3), adding more water if needed. Strain and enjoy!

Overnight Infusion Option:

Instead of making a tincture, you can use the same herbs in an overnight infusion. Combine the herbs in a 16oz mason jar, fill the jar about ½ way with the herbs. Cover, and fill jar with boiling water. Seal the jar and allow to sit, in room temperature, 8-12 hours or overnight. Enjoy the next day!

This basic recipe can be altered simply by either reducing the amount of one or two of the herbs and adding in whichever other herbs you desire, or using the basic recipe as a starter and adding in the additional herbs on top of it. Here are a few alternative recipes I use as an example. All the instructions are the same so I'm only sharing the ingredients.

Women's Daily/Prenatal Vitamin

2 parts Nettle Leaf

1 part Alfalfa Leaf

1 part Red Raspberry Leaf

1 part Red Clover

½ part Oatstraw

½ part Mint

Men's Daily/Prostate Health 

2 parts Nettle Leaf

1 part Alfalfa Leaf

1 part Saw Palmetto

1 part Pygeum

½ part Oatstraw

½ part Mint

Children's Daily Vitamin

2 parts Nettle Leaf

2 parts Alfalfa Leaf

1 part Mullein

1 part Red Raspberry Leaf

½ part Oatstraw

½ part Licorice (or Chamomile if your child hates Licorice like I did)

Healthy Pets Dog/Cat Multivitamin

2 parts Nettle Leaf

1 part Catnip Leaf

1 part Dandelion Leaf

½ part Turmeric

I hope this vitamin recipe helps improve your daily routine. Feel free to do some research and add in whatever herbs you feel would help you and your family. If you have any questions or comments, please leave them below!

Resources:

7 Benefits of Pygeum: Organic Facts: https://www.organicfacts.net/pygeum-benefits.html 

Alfalfa Benefits & Uses: Wellnessmama: https://wellnessmama.com/188/alfalfa-herb-profile/ 

Best Herbs for Prostate Health: Healthfully: https://healthfully.com/34518-herbs-prostate-health.html 

Catnip Herb: Alternative Nature Online Herbal: https://learnaboutherbs.com/gallery/catnip.htm 

Chamomile Benefits: Herb Wisdom: https://www.herbwisdom.com/herb-chamomile.html 

Licorice Root Benefits: Herbs with Rosalee: https://www.herbalremediesadvice.org/licorice-root-benefits.html 

Mint- Medicinal Uses: Mother Earth Living: https://www.motherearthliving.com/health-and-wellness/herbs-for-health-medicinal-mint 

Mullein- The Medicinal Herb that Fights Infections & Inflammation: Dr. Axe: https://draxe.com/mullein/ 

Nutrition of Stinging Nettle: Livestrong: https://www.livestrong.com/article/350785-stinging-nettles-nutrition/

Oatstraw- Stress Reliever, Love Potion, Brain Booster, and More: GrowNetwork: https://thegrownetwork.com/oatstraw-benefits/ 

Red Clover Benefits: Herb Wisdom: https://www.herbwisdom.com/herb-red-clover.html 

Red Raspberry Leaf Tea: Dr. Mercola: https://articles.mercola.com/teas/red-raspberry-leaf-tea.aspx

Saw Palmetto Benefits the Prostate & Stops Hair Loss: Dr. Axe: https://draxe.com/saw-palmetto-benefits/ 

Spirulina Benefits: Dr. Axe: https://draxe.com/spirulina-benefits/ 

Turmeric Nutrition and Benefits: Nutrition and You: https://www.nutrition-and-you.com/turmeric.html 

What Are the Benefits of Organic Dandelion Leaf?: Global Healing Center: https://www.globalhealingcenter.com/natural-health/what-are-benefits-of-organic-dandelion-leaf/ 

Spiderwort

     I remember picking wildflowers as a little girl in North Florida. My favorite ones were always the purple flowers. Flowers like Spiderwort. Tradescantia virginiana is a three petaled, clump forming species in the Tradescantia family. This family includes a large number of plants that are used as ornamentals. The virginiana, however, is commonly considered a weed, and somewhat invasive, here in Central Florida. However, this tall, grass-like plant has a few fans that can't help but keep it in their gardens as a point of interest.

     This plant is high in mucilage, a slimy substance that provides a host of medicinal benefits. However it may have been the origin of a few different common names given to this plant. If you break a tip off of a leaf, or break the stem, then take some of the sap on your finger, when touched by another finger and slowly pulled away it will form a long slender string. This string resembles a spider’s silk. This is one origin of the common name Spiderwort or even the common name of Cow Slobber. However, the most commonly given origin for the name Spiderwort comes from it's traditional use for spider bites.

     Tradescantia virginiana is a traditional edible plant that can be prepared in a number of ways. However it's just one species in the Tradescantia family, and not every species is edible. But Spiderwort can be an excellent addition to your family's wild food list. The stems and young shoots can be steamed like asparagus, the leaves and flowers make a great addition to a salad, or dessert. The flowers were also used as a traditional decoration for cakes and other baked goods.
 
     There is one really amazing trait that these flowers posses. They are natural radiation detectors. The stamens of the flowers have fine hairs on them, that are typically a blueish purple. However, when exposed to levels of radiation that are dangerous, those fine hairs turn pink. If the dangerous pollutants get to be really dangerous, the whole flower will turn pink. So just like Marvel's Spiderman, who was bitten by a radioactive spider, the Amazing Spiderwort can be your hero and save you from danger.

Medicinal Uses:

Common Names- Spiderwort, Spiderlily, Widow's Tears, Cow Slobber, Virginia Spiderwort

Summary of actions-  Analgesic, Anthelmintic, Antidiarrheal, Anti-inflammatory, Antispasmodic, Antiperiodic, Astringent, Demulcent, Diaphoretic, Diuretic, Emetic, Emmenagogue, Emollient, Expectorant, Galactagogue, Laxative, Sedative, Stomachic, Tonic, Vermifuge, and Vulnerary.

Edible- The young shoots and leaves are edible both raw and cooked. The flowers wilt under heat, so those are only edible raw. The stems are also edible cooked.

Traditional Native American Uses- The Dakota Indians used to carry spiderwort as a love talisman. The Cherokee used the root as a Cancer remedy, and a tea made from the leaves as a laxative. The Meskwaki used the root as a diuretic. Some tribes also used the gum, which comes from the root, as a remedy for craziness, by making an incision in the head and inserting the gum in that incision.

Wound Care and Insect Bites- The leaves, stem, and flowers can be used to help speed the healing of external wounds. The plant actually gets it's common name from the traditional use for spider bites. It can be used as a poultice to reduce inflammation and itch caused by insect bites.

Kidneys, Colon, and Stomach- A decoction made from the root is used as a laxative, to help improve kidney function, and to soothe stomach aches. The leaves and stems are used to help bulk up stool. The entire plant also contains mucilage, which helps reduce inflammation throughout the entire gastrointestinal track and helps to soothe ulcers.

Female Health Concerns- The root and leaves can be made into a decoction or tea to help reduce menstrual pain.   The tea from the leaves is also supposed to help increase milk production in women who are breastfeeding.

Cancers- A number of the Native American Tribes have used this plant for various cancers in their traditional medicine. It's currently being studied for these purposes, though no conclusive evidence has been determined.

Laxative-  A tea made from the root can be used as a laxative.

Radiation Detection- The blue hairs on the stamens of the flowers turn pink under the influence of harmful gamma radiation, and under the influence of extreme pollutants, the whole flower will turn pink.

Cautions, Contraindications, and Warnings- This plant may cause skin irritation in some individuals who are sensitive to the clusters of needle-like crystals, called raphides, contained in it's internal tissues.


     I hope you have a new appreciation for this common plant.  If you have any questions or comments, please leave them below.

References:

Plant of the Week- Spiderwort: University of Arkansas: https://www.uaex.edu/yard-garden/resource-library/plant-week/spiderwort-06-23-06.aspx

Mucilage: The Naturopathic Herbalist: https://thenaturopathicherbalist.com/plant-constituents/mucilage/

Spiderwort as an Ornamental: Dengarden: https://dengarden.com/gardening/Using-Common-Spiderwort-As-An-Ornamental-Garden-Plant

Spiderwort Flowers: Gardening Know How: https://www.gardeningknowhow.com/ornamental/flowers/spiderwort/growing-spiderworts.htm

Spiderwort, Pocahontas, and Gamma Rays: Eat The Weeds: http://www.eattheweeds.com/spiderwort-pocahontas-and-gamma-rays/

Spiderwort- Tradescantia virginiana: Edible Wild Food: http://www.ediblewildfood.com/spiderwort.aspx

Spiderwort- Tradescantia virginiana: Herb Rowe: https://herberowe.wordpress.com/2011/04/08/virginia-spiderwort-%E2%80%93-tradescantia-virginiana/

Tradescantia: Southern Living: https://www.southernliving.com/plants/tradescantia

Tradescantia virginiana: Fine Me A Cure: https://findmeacure.com/2011/11/04/tradescantia-virginiana/

Tradescantia virginiana: Practical Plants: https://practicalplants.org/wiki/Tradescantia_virginiana

What is Tradescantia?: WiseGeek: https://www.wisegeek.com/what-is-tradescantia.htm

15 Easy Vegan Salad Dressings

     I love my salads, especially in the warmer months of the year. While we're not quite there yet, it is starting to warm up enough that I've been craving more and more greens and raw veggies. But I feel that salad dressings are one of the main attractions of a salad, and a great way to hide a little extra nutrition for your family. So I figured that I'd share some of my favorite salad dressings with you guys.


1. One of the basics, Italian salad dressing is packed full of healthy herbs, oils, and amazing flavor. This is a good staple to keep in your fridge for just about anything. I use this to make my favorite pasta salad, but it's also great to use as a marinade, or to drizzle over freshly steamed (or grilled) veggies. Also, if you use all lemon juice instead of the vinegar, and add in a tsp or 2 of miso, you get a pretty good Greek style dressing.

Italian

(with an option to make it “creamy”)

¾ cup Extra Virgin Olive Oil

4 tbsp Red Wine Vinegar

2 tbsp Lemon Juice (about 1 lemon)

2 Garlic cloves, minced

2 tbsp fresh Parsley, chopped

1 tsp fresh Basil, chopped

½ tsp dried Oregano

a Pinch each of dried Thyme and Rosemary

Salt and Pepper to taste

*Optional- ¼ package of Silken Tofu

Instructions:
Combine all ingredients, except the oil, in a food processor and process for a few minutes. Keep processing while you slowly drizzle in the oil (this should take about 5 minutes). Process for a few more minutes afterward. This may eventually separate, so shake before serving if you need to. *Optional- to make this a Creamy dressing, add in ¼ package of Silken Tofu to the food processor and process until the desired consistency is reached.


2. Who doesn't love ranch? It's the perfect condiment for almost every situation. It works great as a dip for your raw or cooked veggies (especially if you like buffalo cauliflower as much as I do), it's great to spread on your sandwiches, and it's just perfect as a salad dressing on those warm days.

“Ranch”

1 container of Silken Tofu

1 Garlic clove

¼ cup fresh Parsley, chopped

3 tbsp fresh Dill, chopped

1 tbsp fresh Chives, chopped

1 tbsp Vegan Worcestershire Sauce

¼ tsp Lemon Juice

Salt and Pepper to taste

*optional Soy Milk

Instructions:
Remove the tofu from the package and allow to drain while you are preparing the other ingredients. Combine all ingredients in a food processor and process until well blended and smooth. If you want to thin it out a bit, add in some Soy Milk until it reaches your desired consistency.


3. I have always loved Vidalia onions. They're the sweetest onions, and I grew up eating them with almost every meal. But one of my favorite ways to use them is in this salad dressing. The traditional version of this dressing is super loaded down with sugar, so I tweaked it a bit to make it a little healthier. However, this one may not turn out as brightly white as it's original inspiration. Bonus! This dressing also makes a great marinade and goes equally well over warm veggies!

Sweet Onion & Poppy Seed

1 cup Grape Seed Oil

1 medium Vidalia Onion (or other sweet onion), chopped or grated

1 clove Garlic, minced

¼ cup Cane Sugar

¼ cup Agave Nectar

1/3 cup Apple Cider Vinegar

¾ tsp Mustard Seeds (I use whole mustard, if you use ground only use about ½ tsp)

¾ tsp Sea Salt

½ tsp Turmeric Powder

½ tsp Black Pepper, freshly ground

1 tbsp Poppy Seeds

Instructions:
Add all your ingredients, except the poppy seeds and the oil, to a food processor and process until everything is smooth. Slowly drizzle in the oil while continuing to process, this should take about 5 minutes. Add in your poppy seeds and give it a bit of a blend until the poppy seeds are evenly distributed.


4. This dressing didn't really hit my radar until a few years ago. But ever since I first tried it, I'm obsessed! It's another great dressing to use as a veggie dip, and you can eat it on just about anything (trust me, I do). But one of my favorite ways to use this is over falafel.

Green Goddess

1/3 cup Tahini

½ of a ripe Avocado (or more if needed)

2 tbsp Liquid Aminos

2 tbsp Apple Cider Vinegar

2 tbsp Lemon Juice (about 1 lemon)

1/3 cup Coconut Milk (or try Cashew or Hemp Milk)

¼ cup Extra Virgin Olive Oil or Avocado Oil

1 tbsp Sesame Oil

2 tbsp Water (or more if needed)

2 Garlic cloves, minced

2 tbsp fresh Parsley, chopped

½ cup Green Onion, chopped

½ cup Sweet Onion, chopped

Salt and Pepper to taste

Instructions:
Combine all ingredients, except the Oils, in a food processor. Pulse for a few minutes to thin everything out. Keep the processor running and slowly add in the oils (this should take about 5 minutes). Process a little bit longer to thoroughly mix all the ingredients. If it's too thick, add in more water or oil. If too thin, add in more avocado.
 

5. My dad is a one dish kind of guy. Just about everywhere we go to eat he always gets the same thing, Chicken Caesar Salad. Needless to say, I was raised on the stuff. But as I grew older, I started disliking some of the flavors, such as anchovies. Eeew! But I still wanted my Caesar salads. So what to do? I figured out how to make this delicious dressing without anchovies or any kind of dairy.

“Caesar”

2 Garlic cloves, minced

1 tbsp Miso Paste (red has the strongest flavor, but you can use any color)

1 tsp Dijon Mustard

2 tbsp Lemon Juice (about 1 lemon)

2 tbsp Water (or more if needed)

¼ cup Silken Tofu, pureed

½ cup Grape Seed Oil

Salt and Pepper to taste

Instructions:
Combine all ingredients, except oil, in a food processor and process until smooth. Slowly drizzle the oil into the mixture and continue to process (this should take about 5 minutes). Continue to process for about 2-5 more minutes to ensure it's all mixed together.


6. I love Southwestern flavors. Avocado, Salsa, Roasted Corn, Lime, Cilantro, yum! So I created this dressing to go on my favorite Southwestern salads. However, it's also a great dip for parties (just make it a bit thicker by adding more avocado), or a great sauce to put on your favorite Tacos.

Avocado Cilantro Lime

1 ripe Avocado

2 Limes, Juice and Zest

¾ cup Extra Virgin Olive Oil

1 Garlic Clove, minced

¾ cup fresh Cilantro, chopped

 Salt and Pepper to taste

*Optional- 1-2 fresh Jalapenos, seeded and diced

Instructions:
Combine all ingredients in a food processor, except the oil. Process until everything is blended, then slowly drizzle in the oil. Keep blending for an additional 3-5 minutes to well incorporate. *To give it a bit of a kick, add in some hot peppers!


7. I'm a huge fan of vinaigrette dressings, and playing around with those can be fun and delicious. One variation that I just adore is this Citrus blend that I have been making since my teens. Feel free to spice it up with a bit of mustard, garlic, Italian seasonings, etc. It's just a great basic that tastes so much more than a basic dressing should.

Balsamic Citrus Vinaigrette

2 tbsp Balsamic Vinegar

2 tbsp Orange Juice

1 tbsp Grapefruit Juice

1 tbsp Lemon Juice

¾ cup Extra Virgin Olive Oil

1 tbsp Agave

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor, except the oil. Process until everything is blended, then slowly drizzle in the oil. Keep blending for an additional 3-5 minutes to well incorporate.

8. I grew up using Raspberry Vinaigrette dressings on just about everything. When my taste buds developed further, I realized that any berry works on a salad and that basil goes really well with just about every fruit. So of course I had to try a mixed berry basil dressing! This recipe can be used with any berries, or really any fruit. Try sticking to blueberries for an antioxidant rich treat. Try using peaches for a summer flare....maybe even switching out the basil and using a tsp or 2 of lavender flowers to make it really summery. Any way you play with this recipe, you'll enjoy it!

Berry Basil Vinaigrette

½ cup Mixed Berries, frozen

2 tbsp Lime Juice

4 tbsp Champagne Vinegar

4 tbsp Extra Virgin Olive Oil

4 tbsp Coconut Oil

2-3 tbsp Agave

¼ cup fresh Basil, chopped

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor and blend until smooth.


9. Honey mustard has always been an easy, go to for a dipping sauce. So here's a version that uses Agave in place of honey, and is made a bit on the thicker, creamer side with a little Silken Tofu. If you want this to be a bit thinner, just add in a bit more of the oil.

“Creamy” Agave Mustard

¼ cup Sunflower Oil

3 tbsp Agave

3 tbsp Dijon Mustard

1 tbsp Lemon Juice

¼ package of Silken Tofu

1 tsp Nutritional Yeast

Instructions:
Combine all ingredients in a food processor and blend until smooth and creamy.


10. This dressing is super fun over a fruit salad. But it also makes a great party dip for a fruit and veggie tray, or sauce for just about any tropical dish. The original recipe I created uses the chia seeds as a thickening agent, ground up. However, if you want to have some real fun, make this dressing ahead of time and don't grind up the chia seeds, use them whole. They'll reconstitute in the liquid and create a fun texture to amuse your friends and family with. Enjoy!

Tropical Chia

1 cup Coconut Milk

2 tbsp Lime Juice

¼ cup Pineapple Juice

¼ fresh Mango, cubed

2 tbsp Agave

1 tsp fresh Ginger, minced

Salt to taste

1-2 tsp Chia Seeds

*optional a pinch of Cayenne for a bit of heat

Instructions:
Combine all ingredients in a food processor and blend until smooth. If you want the chia seeds to remain whole, reserve them until after the dressing is blended, then add them and mix them together with a spoon. I usually blend my chia seeds in as a thickening agent, but occasionally it's fun to have the seeds floating in the dressing. Also, cayenne adds a pleasant touch of heat if you are looking for something a bit spicy.


11. Asian dressings can be so fun. They can give any salad an instant, exotic flare. This one is also my favorite dressing to use for making refrigerator pickles. Just slice up some cucumbers, toss them in a jar and cover them with this dressing. In a few hours you have Asian pickles. Yum!

Asian Sesame Vinaigrette

3 tbsp Rice Wine Vinegar

3 tbsp Liquid Aminos

1 tbsp Agave

1 tbsp fresh Ginger, grated

½ tsp fresh Garlic, minced

2 tbsp Sesame Oil

½ cup Grapeseed Oil

1 tbsp Scallion, diced

1 tbsp Sesame Seeds

Salt and Pepper to taste

Instructions:
Combine first 5 ingredients in a food processor and blend until well mixed. Slowly drizzle in the oils, while still blending (should take you about 5 min). Allow to blend for an additional 3-5 minutes after all the oils are incorporated. Add in remaining ingredients and give it a good stir.

12. I love the combination of sweet and spicy, this dressing is all that and more. It's great to put on just about everything too, from tacos, to sandwiches, to just about every kind of salad. It also makes a great dip.

Maple Chipotle Southwest Dressing

½ cup Chickpeas, either cooked or caned and drained

2 tbsp Lime Juice

½-1 tbsp Tahini

1 clove Garlic, minced

3-4 tbsp Maple Syrup

2 tsp Dijon Mustard

2 tsp Chipotle Seasoning (or more if you want)

¼ cup Vegetable Broth

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor and blend until smooth and creamy. If you want the dressing a bit thicker, cut the veggie broth in half or add more tahini. You can also add ½ an avocado to make it thicker, more like a dip. If you want it sweeter, just add more maple.

13. Ancho chiles have such an amazing flavor. I just couldn't resist spicing up a simple vinaigrette with some. This dressing will take you summer salad to the next level, and it makes a great marinade or sauce as well. Make it creamy by adding a bit of silken tofu.

Ancho Chile Vinaigrette

1 tbsp Dijon Mustard

1 tbsp Apple Cider Vinegar

1 clove Garlic, minced

2 tsp Ancho Chile powder

1 tsp Cumin

1 tsp dried Cilantro

2 tsp Lime Juice

1/3 cup Avocado Oil

Salt and Pepper to taste

Instructions:

Combine all ingredients, except oil, in a food processor and blend until incorporated. Slowly drizzle oil into dressing (this should take about 3-5 min). Continue to blend an additional 3-5 minutes.

 

14. I love garlic, in just about every way you can eat it. But one of my favorite ways to eat it is roasted. Roasting garlic takes it from being a strong, pungent, somewhat spicy flavor, and turns it into a mild and sweet flavor. Add a bit of lemon to it and you have a delightful combination. So of course, I had to make a salad dressing with this in mind! It also works as a great marinade, or sauce to go over just about anything.

Roasted Garlic & Lemon

2 Heads fresh Garlic (yes, I said Heads)

2 tsp Olive Oil

¼ cup Raw Cashews, soaked for 3-8 hours

1 Lemon, Juice and Zest

2 tbsp Extra Virgin Olive Oil

1 tsp Agave

1 cup Vegetable Broth

Salt and Pepper to taste

For the Roasted Garlic:
Preheat your oven to 400 degrees F. Cut off the tips of the heads of garlic, exposing the ends of the cloves. Drizzle the ends with olive oil, sprinkle them with salt and pepper, and wrap them in foil. Place the heads of garlic on a cookie sheet and place into the oven for 30-45 minutes, or until tender. Place aside to cool. Some of the cloves may be so tender that you can just squeeze them out of the paper, but others you may have to peel.

For the Dressing:
Combine all ingredients (including your freshly roasted garlic, and your drained cashews) in a food processor. Blend until it reaches your preferred consistency.


15. Another onion dressing? Heck Yeah! This one has a great fresh flavor because of the dill that's added in. It's not only a great salad dressing, but if you thicken it up with a tsp or 2 of tapioca starch or ground chia seed, you can also get a great dip for just about every occasion!

Sweet Onion & Dill

1 cup Vidalia Onion, chopped

½ cup Sunflower Oil

¼ cup Apple Cider Vinegar

3 tbsp Agave

1 tsp Nutritional Yeast

¼ cup fresh Dill, chopped fine

1 clove Garlic, minced

Salt and Pepper to taste

Instructions:
Combine all ingredients in a food processor and blend until smooth.




     In any of these recipes, feel free to play with the ingredients. Switch up the vinegar, change up the spices, make these recipes your own.  Have fun, play around, and let me know what you think below!

Violet, for health and heart

     My husband and I enjoy a good hike, especially this time of year, before the heat of the summer. One of our favorite things to do is to watch all the wildflowers grow and bloom. While Florida's main wildflower season is usually in the fall, the spring also brings a bunch of beautiful blossoms. One, in particular, always stands out to me (possibly because my favorite color is purple) and that's the Violet.

     There are over 550 species of Violet world-wide, and we have about 10 here in Florida. All of them have similar medicinal and edible qualities, so they're all pretty much interchangeable. The most common one you'll find in North America, and especially here in the South East region of the US, is the Common Violet, or Viola sororia. This little flower is a light blueish purple color with heart shaped leaves. However the super fascinating bit about this plant is the other flowers that develop below ground. These subterranean blooms are the part of the plant that actually produce the seeds and only emerge from the ground when they're ready to spread those seeds. Some people refer to these flowers as “Plan B” flowers, which fairly accurate. If you were a plant who's leaves and flowers were so pretty that every little girl wants to pick them all, or so tasty that every passing animal wants to eat them all, wouldn't you want a different method of propagation for yourself? A “Plan B” so to speak?

Here are some examples of what different Violets may look like.

Special Announcement Time!!!:

     I have finally done it! I've made a video! And guess what... it's on VIOLETS! Check it out here and please follow, subscribe, like, and comment on it! Also, keep in mind it's my very first video. I am well aware that the editing is a bit rough. Practice makes perfect, so the more videos I make, the better they'll be, and I plan on making many more of these videos.

Now back to the lovely Violet 

Medicinal Uses:

Scientific Name- Viola spp. Most commonly used are Viola ororata, Viola sororia, Viola tricolor, and Viola yezoensis

Common Names- Ordinary violet, Common blue violet, Sweet violet, Garden violet, Common violet, Chinese violet, and other common names throughout the world.

Parts Used- All parts of this herb are used in various ways, however the most commonly used parts are the flowers and leaves. The roots tend to cause nausea and vomiting, so they are used in selective preparations.

Parts Eaten- Eat the aerial parts of the plant, the flowers and leaves, raw or cooked. The roots of most species can cause nausea and vomiting so it's best to avoid those. Violet is often used used to decorate cakes, salads, poultry, and fish. Candied violets are preserved with a coating of egg white and crystallized sugar.

Summary of Actions- Antioxidant, Anthocyanin, Uterotonic, Anticancer, Cathartic, Emollient, Laxative, Nervine, Antitussive, Antiscrofulous, Anodyne,  Depurative,  Diuretic, emetic, Refrigerant

General Benefits and Energetics- Violets are cooling and moist. They nourish and uplift our bodies and our spirits. However, they're not a nervine, nor are they antidepressant. They help to calm people who tend to be slightly “hotheaded,” especially if you notice an outburst looming. Violet tends to soften and bring about more flexibility in those who tend to be rigid, especially in their reaction to stress. Due to it's nourishing nature, the best way to gain it's benefits are by eating this lovely plant. The flowers make for a beautiful addition to any salad, cookie, cake, or even frozen in ice cubes. The leaves make a great, nutrient rich, thickener for soups and sauces. Put the flowers and leaves in water and allow to sit in the sun for a while, this makes a great sipping tea. Drying the leaves and making an overnight infusion is also a great way to get all the nutrients this little plant has to offer, this is especially great when you combine Violets with Nettles.

Flower Essence- The essence of Violet helps to open people up, this is especially useful for shy people who are searching for a new job, or anyone who is looking to start a new friendship. It also helps to calm down heat centered personalities. Helping hot headed people to maintain an even keel.

Traditional Chinese Medicine (TCM)- Known as Zi Hua di Ding in Chinese Medicine, Violet/Pansy works on the Heart and Liver Meridians. It's spicy, bitter, and cold properties are used to clear heat, remove toxins, and resolve masses. It's helpful in treating boils and carbuncles. It's also used to treat snake bites and inflammation. It's used in conjunction with dandelion to eliminate toxicity and is used to help treat cold deficient conditions.

Lymphatic System and Cancer- This herb is considered a great lymphatic stimulant. It helps to move the lymph, unclog blocked lymph nodes, and over time it can also clear up some of the more stubborn problems associated with slow or static lymph. This also helps to shrink tumors and clear up certain types of cancer before they can take hold and cause health problems.

Dry Skin, Wounds, and Insect Bites- Violet's mucilage content helps to soothe sore, inflamed skin. This makes it great for eczema, psoriasis, and other skin conditions. However it also works well to speed the healing of wounds and insect bites. It's also known to help bring boils to a head and to aid in their draining, helping to speed their healing.

Circulatory System, Varicose Veins, and Hemorrhoids-  Violet is considered to be a blood cleanser and circulatory tonic, but it''s anti-inflammatory actions work especially well on varicose veins and hemorrhoids. It works really well as a poultice for this action.

Digestion- Violet is one of many plants that contain a slimy substance that we commonly refer to as Mucilage. Mucilage is a great aid to digestion as it lubricates the entire GI tract, and I do mean the ENTIRE tract. It helps soothe any irritation and helps to move your food through the digestive processes, especially in cases of constipation. It really does aid just about everything from your mouth through to your bum.

Breast Health- Violet helps to clear up growths in the lymphatic tissues that make up our breasts. It helps to reduce the size of the growths and to clear up lumps, cysts, mastitis, plugged milk ducts, and fibrocystic breasts. In this case, violet is especially potent in the form of an infused oil. Just use the oil externally, as a massage oil, and give yourself a good breast massage. The action of the massage will help move congested lymph fluids and the violet will boost this action.

Headaches- Violet is a mild analgesic, which means that it does have some pain relieving properties. However, there are much better herbal analgesics out there, so it's not the first plant I'd call on for a headache or any other pain. However, it can be super helpful, especially in cases where your headache is caused more from dehydration (as is a large percentage of headaches), just add a bit of violet to your water, or make a quick tea, and drink away the pain.

Contraindications and Warnings- Consuming the root of a violet may cause nausea and vomiting.


     I only included a basic introduction to this amazing and beautiful little herb.  If you have any questions or comments, please leave them below.

References:

7 Flowers Used in Chinese Medicine: Mercola: https://articles.mercola.com/sites/articles/archive/2015/08/31/7-flowers-chinese-medicine.aspx

Medicinal and Culinary Uses of Shy Violet: Heirloom Gardener: https://www.heirloomgardener.com/plant-profiles/medicinal-and-culinary-uses-for-shy-violet-zm0z19szhoe?utm_sq=g1ercttptv

Sweet Violet: Web MD: https://www.webmd.com/vitamins/ai/ingredientmono-212/sweet-violet

The Virtues of Violets: The Herbal Academy: https://theherbalacademy.com/health-benefits-of-violets/

Violet: Alternative Nature Online Herbal: https://learnaboutherbs.com/gallery/violet.htm

Violet: Annie's Remedy: https://www.anniesremedy.com/viola-spp-violet-leaf.php

Violet: Susan Weed: http://www.susunweed.com/An_Article_wisewoman3e.htm

Violet Herb: Herbs with Rosalee: https://www.herbalremediesadvice.org/violet-herb.html

Violet (Wild Pansy): Ageless: https://ageless.co.za/herb-violet.htm

Violet (Pansy): White Rabbit Institute of Healing: https://www.whiterabbitinstituteofhealing.com/herbs/violet-pansy/

Violet's Edible and Medicinal Uses: Chestnut School of Herbal Medicine: https://chestnutherbs.com/violets-edible-and-medicinal-uses/

Violet, Sweet: A Modern Herbal: https://www.botanical.com/botanical/mgmh/v/vioswe12.html

Zi Hua Di Ding (Viola or Yedeon's Violet): Sacred Lotus Chinese Medicine: https://www.sacredlotus.com/go/chinese-herbs/substance/zi-hua-di-ding-viola-yedeons-violet

Coping with Loss

      Spring is in the air. Birds are singing, animals are frolicking, and even in this time of growth and renewal, there is always loss. Our lives are made up of a number of transitions. We are born and transition to life outside of the womb where we learn to communicate with others, to walk, to run, and eventually to grow. We all experience the transitions from childhood to adolescence, to adulthood, and eventually even to death. During those stages in our lives, a number of things change. Some we can control, others we can't. And with every door that closes, there is another that is opened. However, sometimes the closing of that initial door is harder than others. At times we may never notice it closing, at other times it slams shut so forcibly that we are startled, and sometimes we have a hard time recovering from the shock we are given when the door is closed unexpectedly. I'm going to step out of the realm of metaphors for a moment and talk to you about loss and grief.

     Grief is a process we go through whenever loss is experienced. Grief is most well known when death is involved, but it's not just a process that deals with death. You can grieve the loss of just about anything in your life, and grief is often experienced in times of transition. The loss of a job, the ending of a relationship, even moving from one place to another can trigger feelings of loss and the process of grief. There are even happy moments in our lives that may cause sadness and grief. It's a wonderful and magical time when a child is born, but the mother may feel a major loss in the process, after all she was just carrying that child inside her own womb and caring for it in a way that no one else on earth will ever experience. So even though the child is now out and able to grow and interact with the world at large, the mother may need to grieve for the loss of that intimacy with her child that she will never again have. It's perfectly normal to deal with feelings of grief and loss multiple times throughout your life. But what are those feelings and how do we deal with them?

     Grief is experienced differently by each individual person and can have a wide range of emotions and effects. Often people feel empty or numb immediately after their loss. Some people experience physical symptoms such as nausea, trouble breathing, dry mouth, insomnia, or problems eating. Some people get angry and have emotional outbursts. Many people feel guilt or feel the need to assign guilt to someone else. Often, a single person can go through all of these or just a few. As such, recovering from grief can be a very personal journey too. Some people find that their friends and/or family help to ease those feelings. Others just want to be alone to work through their grief. Some people dive into their tasks in an effort to forget their grief and just move on. A number of psychologists have developed models dealing with the stages of grief. The most well known is likely the 5 Stages of Grief developed in 1969 by Elisabeth Kubler-Ross. She developed this model initially to deal with bereavement, which is a specific process of grieving the loss of a loved one. However, she later altered it to deal with all forms of loss. In her model there are 5 stages, and according to her studies everyone goes through at least 2 of these stages. Her 5 stages are:

1- Denial
     This is the stage where you may say things such as “this isn't happening” or “this can't be happening.” This is a normal defense mechanism that allows us to move through the initial wave of pain. For most people, this is the immediate response and can be likened to a kind of shock.

2- Anger
     Usually, people move through the stage of denial and into anger. This anger may be directed at ourselves in the form of guilt. Or it may be directed at others, or even inanimate objects or complete strangers. In our anger, we assign blame, or feel resentment. We may even resent the person who we lost for leaving, even if it was not their fault.

3- Bargaining
     In this stage, we often use “if only” statements, and we think of all the things we could have done differently to affect a different outcome. We often secretly make a deal with God, attempting to hold off the inevitable or to negate it all together. This is another stage accompanied by guilt. This guilt is often directed towards ourselves and our lack of ability to save our loved one or change the situation.

4- Depression
     Typically, there are two types of depression that come with grief. The first one is a more practical reaction, worrying about the cost of a funeral or divorce or even worrying that you're neglecting other loved ones while you're dealing with your current loss. This type of depression is usually alleviated with a little reassurance and some clarification. However, the second type of depression is typically more subtle and more personal. It's our own preparation to say goodbye, readying ourselves to start our new lives.

5- Acceptance
     Not everyone reaches this stage. Most of us have a hard time getting over our anger, or moving past denial. This stage is a stage of sadness and withdrawal, but often allows us to make peace with our situation. This is where  you accept that you will feel sad, but will be able to move on and continue to live your life without guilt.


     These stages do not necessarily occur in order, and  a number of people will revisit a few of these stages years down the road, or off and on throughout their life. However, it's important to understand that we all experience at least a few of these stages of grief when we feel a loss, or experience a transition. It's important to allow yourself to experience these stages. To move through them and to feel them. Some time ago I posted a guide to accepting the negative emotions in your life, this may help you to understand that these feeling are perfectly normal and healthy.

     If you are having problems feeling your grief and dealing with your loss, seek help. There are a number of amazing counselors out there that are trained to help you move through these emotions. There are also herbs that can help you to feel comfort, though just the act of making a simple tea can be a comfort in and of itself. Grief and loss is often referred to as heartache or heartbreak. Herbs that are gentile and beneficial to the cardiovascular system can often have a beneficial effect on our hearts in times of grief as well. Some herbs are also known to soothe our nerves, which can also help comfort us through grief. Herbs that are most well known to help during times of loss include Rose, Violet, Motherwort, and Linden. If you are dealing with anger, you may want to look into Lavender or Chamomile to help calm you down, both of these herbs work well in a tea or you can use their essential oils and diffuse their scent throughout your home. Citrus is known to lift the spirit and can be beneficial during times of depression when dealing with loss. Orange, Lime, Lemon, or Grapefruit make beautifully cheerful teas and the smell of them can often be enough to lift you out of a depressed state. There are also flower essences that can help you move through the process of grief. Reach out if you feel you need help.

     I hope I have provided a little help and support for your time of loss.  If you have any questions or comments please leave them below.

Resources:

5 Stages of loss and Grief: Psych Central: https://psychcentral.com/lib/the-5-stages-of-loss-and-grief/

A DIY Herbal Grief Tea for Loss: The Herbal Academy: https://theherbalacademy.com/herbal-grief-tea/

Coping with Grief and Loss: Help Guide: https://www.helpguide.org/articles/grief/coping-with-grief-and-loss.htm

Easing Grief with Bach Flower Remedies: Aldaron Essences: https://www.aldaronessences.com/easing-grief-bach-flower-remedies#!

Flower Essences for Depression and Grief: Body Mind Spirit Online: http://www.bodymindspiritonline.com/bodymindspirit/edition23/flower-essences-for-depression-and-grief.html

Grief: Bach Flower Remedies: https://bach-flower.com/pages/bach-flower-remedies-grief

Grief- a Combination Remedy: Blessed Flower Essences: http://www.blessedfloweressences.com/Blog/products/combination-essences/grief/

Grief, Loss and Bereavement: Good Therapy: https://www.goodtherapy.org/learn-about-therapy/issues/grief

Herbal Support for Grief and Loss: Herban Wellness: http://www.herbanwellness.net/2018/01/15/herbal-support-for-grief-and-loss/

Herbs for Grief: Steady Health: https://ic.steadyhealth.com/herbs-for-grief

Herbs for Grief, Heartbreak, and Loss: Siobhan Cosgrave: https://siobhancosgrave.com/herbs-grief-heartbreak-loss/

Herbs for Grief, Sadness, and Broken Heart: Wellness Insider Network: http://www.lanacamiel.com/herbs-grief-sadness-broken-heart/

Herbs for Heartbreak: Mountain Rose Herbs: https://blog.mountainroseherbs.com/herbs-heartbreak

Homeopathy for Grief and Emotional Trauma: Natural Medicine: http://www.naturalmedicine.net.nz/homeopathy/homeopathy-for-grief-and-emotional-trauma/

How Do I Grieve? Grief Work and TEARS: Dr. Christina Hibbert: https://www.drchristinahibbert.com/dealing-with-grief/how-do-we-grieve-grief-work-and-tears/

How to Deal With Grief: Dr Bradford & Associates: http://drbradford.org/grief-and-loss/

Tips to Help Yourself in Times of Grief: Very Well Health: https://www.verywellhealth.com/working-through-grief-10-helpful-tips-1132522