Negative Emotions

     Sometimes I think I may rename this blog to “Confessions of a Florida Herbalist.” Not really, it's just that I seem to open up and confess a lot of myself here. This post I'm confessing that I am a metalhead. Yes. I listen to metal music. The more aggressive, the better. I don't always look like it, and my personality doesn’t always come off as being very metal. But I am. A lot of people, upon finding this little fact out, ask me how I can listen to music that is so full of anger and aggression and retain my “chill” and composure. It's simple really. Metal music helps channel out my negative emotions so that I can better interact with the world-at-large without wanting to strangle people. And that's what I want to share with you today. How to accept negative emotions and not fear them or let them end up running your life.

     American culture seems to be all about getting rid of negativity. Almost every January I hear/read about people's New Year's resolutions to get rid of all the negativity in their lives. Everyone is focusing on the positive and not leaving any space for the negative. Unfortunately I believe this is contributing to the problem rather than helping. I recently had an elderly friend who was told by his doctor that he might have a year left, if he's lucky, and there's nothing that modern medicine can do. When this information was passed on to his wife and friends, the response was always some variant of “well doctors don't know everything, you have years left if you stay positive and motivated.” Well, this is not the response he wanted to hear. He understood that there was always a chance to beat the odds. What he needed and wanted was help to get himself and his family ready in case he didn't beat those odds. No one acknowledged the real chance that he might die, any day, but most likely on a day within this year. Everyone just ignored that possibility and pushed on to “stay positive.” It's not just his situation either. Every day I see more and more positive statements and encounter people who ignore the negative. We, as a culture, are forgetting how to cope.

     Coping mechanisms are vital to life. They help us accept that bad things happen. They help us to work through hard times and grow as an individual. Without coping mechanisms, we don't work through negativity, we just bottle it up and push it down. When we don't deal with our “darker” emotions, we begin a life ruled by avoidance and occasionally those emotions we are avoiding will creep out in unexpected ways.

     Everyone has different and unique ways to deal and cope with hard times and dark emotions. However, the journey to learning how you best deal with these emotions is fairly similar for everyone.

Step 1: Stop Judging Yourself Because of Negative Emotions

A lot of people are afraid of these negative emotions. Afraid of the pain. Afraid of the stigma. Understand that having these emotions is normal. You can be sad without being clinically depressed. You can have mood swings without being bipolar. You can feel anxious without having anxiety. These emotions are an important part of life and everyone experiences them. They are not bad. They, in and of themselves, do not indicate a problem. Stop judging yourself for having them.

Step 2: Identify the Emotion

Once you are aware that these feelings are normal, stop and identify them before you react. When you experience the pain, fear, anxiety, anger, etc, take a moment and think about it. Understand what you are feeling and why you are feeling that way. Take a moment to acknowledge that you are feeling sad and why you are sad before pushing it aside and forcing yourself to “be happy.” Be in the moment with your emotions.

Step 3: Accept Your Emotions

Once you have identified the emotion and identified the cause of the emotion, you now need to accept and release that emotion. Don't hold on to it. Embrace the emotion and then release it. When you embrace your emotions, you are not controlled by them. You understand that you are not your anger, embarrassment, shame, guilt, sadness, anxiety, etc. You feel these emotions, but they do not define you.

Step 4: Welcome The Impermanence of Emotion

Emotions come and go. Welcome them, embrace them, and let them go. Don't hold on to them. Be in the moment, don't live in the past. Often when we experience these negative emotions, our brains replay them over and over again. We analyze what we did, and torture ourselves for what we didn't do. Stop. When you do that, you are not releasing the emotion, you are being consumed by it. Stop playing the “what if” game, stop dwelling on things you cannot control, stop thinking about all the ways a certain thing is destined to “go wrong.” Understand that you have experienced an emotion and that emotions are not permanent. Address the emotion and let it go so that it does not take over. Understand that you will feel them again, and welcome when they come, but don't hang on to them.

Step 5: Release Your Emotions

Once you realize that you are not your emotions, you can safely release them. Whether it's by venting into a creative outlet, talking to a good friend about it, meditation, prayer, gardening, physical exertion, or just turning up your favorite song and singing along. Everyone has their own way of releasing these emotions. Some people even have multiple ways. Find what works for you.

Step 6: Find a Balance

The negative emotions are only part of your emotional spectrum. Use these same steps for the positive emotions as well. We don't necessarily want to let go of our happiness, pride, and other good feelings. However, when we hang on to them, the negative emotions seem all that much darker. They can also blind you to very real possibilities of things such as failure. Balance in all things, including emotions, is key to staying healthy and in harmony with yourself.

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

Resources:

Accepting Your Darkest Emotions Is The Key To Psychological Health: Quartz Media: https://qz.com/1034450/accepting-your-darkest-emotions-is-the-key-to-psychological-health/

Are You Afraid of Your Negative Emotions?: Nerdy Creator: http://www.nerdycreator.com/blog/negative-emotions/

Dealing With Difficult Emotions: Kids Health: http://kidshealth.org/en/teens/stressful-feelings.html

Emotional Acceptance, Why Feeling Bad Is Good: Psychology Today: https://www.psychologytoday.com/blog/insight-therapy/201009/emotional-acceptance-why-feeling-bad-is-good

How To Use Mindfulness To Work With Negative Emotions: Mrs. Mindfulness: https://mrsmindfulness.com/mindfulness-for-negative-emotions/

Is Accepting Unpleasant Emotions The Key To Happiness?: Psychology Today: https://www.psychologytoday.com/blog/the-athletes-way/201708/is-accepting-unpleasant-emotions-the-secret-happiness

Damiana Dark Chocolate

Love and chocolate go hand in hand. That's why this time of year is full of chocolate hearts. It's not hard to take a little leap and make some amazing aphrodisiac candies with dark and decadent chocolate. It also helps that dark chocolate is actually very good for your heart. So here's my favorite recipe that is great for both heart and libido.

But first, a bit about the ingredients:

Cacao is the main ingredient in chocolate making. It's super supportive of the cardiovascular system, anti-inflammatory, full of antioxidants, a stimulant, and relaxant. It also contains small amounts of phenethylamine, which enhances our mood and increases our sense of “love.” This applies to cocoa butter as well cacao nibs/powder.

Damiana is one of the most well known herbal aphrodisiacs in the world. This little flower was used by the Aztecs for just that reason. It increases circulation to the sexual organs, which also makes it great for those with anxiety or depression, and helps to balance the hormones. You can read more about this amazing herb here.

Rose is an optional ingredient in this recipe, but it is also an aphrodisiac and antidepressant. Plus we associate the smell of rose with romance and adding rose to any aphrodisiac recipe increases that feeling.

Cardamom is another optional ingredient in this recipe. However it's another herbal aphrodisiac. Plus the flavor of cardamom may seem strange to add to chocolate, but it's so delicious, especially with rose. Read more about this herb here.

Cayenne is a great optional ingredient. Adding cayenne to dark chocolate adds an air of the exotic. It's also a great way to boost your aphrodisiac power. Because it works so well to increase circulation, it helps to carry the effects of your other ingredients more efficiently, and a little bit faster. Making it a great addition to any herbal recipe.

Damiana Dark Chocolate

2 ounces Cocoa Butter

2 ounces Coconut Oil

1 teaspoon dried Damiana Leaf

1-2 teaspoons Optional Dried Herbs: Rose, Cardamom, Cayenne

(one of my favorites is 1 tsp Rose Water, ½ tsp Cardamom, and 1 pinch Cayenne)

2 ½ ounces Cacao Powder

6 teaspoons Raw Honey (or sugar of your choice)

1 teaspoon Vanilla Extract

Instructions:

Combine Cocoa Butter, Coconut Oil, and herb(s) in a heat proof bowl. Set the bowl over a pot of simmering water, being careful not to let the bowl touch the water. Allow the ingredients to slowly melt and incorporate. Allow them to infuse for 20 minutes or more. Strain out the solids, making sure to squeeze the herbs well, to get out all the infused butters. Return the butters to a bowl over simmering water. Add in all other ingredients (if you're using sugar, put that in first to melt before adding other ingredients). Adjust sweetness if desired. Stir until smooth and shiny.

You can go the easy route and make this into a chocolate bark simply by lining a cookie sheet with wax paper then pouring this chocolate over the paper and freezing it. Once frozen, break it up into pieces. You can also use this to dip aphrodisiac truffles (such as these bliss balls). There are also some really cute candy molds out there these days. Get creative! But don't forget, if you are going to use molds, make sure they are completely dry before pouring in your chocolate, or you'll get little bubbles in your chocolate.

I hope you enjoy making these delicious chocolates! If you have any questions or comments, please leave them below!

Also join my friend, Ms Lisa Ray at the Florida School of Holistic Living this Valentines Day for a class all about making herbal chocolates!

Liberating Goldenrod

     Spring may not be the time of year when people expect to see Goldenrod. But it is the time of year when several people (especially in Florida) may need to use it. Goldenrod (Solidago spp.) blooms around the same time as Ragweed (Ambrosia psilostachya) and, unfortunately, has been accused of causing seasonal allergies in late summer to early fall. However Ragweed is typically the allergenic culprit. Goldenrod actually has very little pollen with which to cause allergy problems. And the pollen it does have is sticky so it rarely gets to be airborne. Most people who have been introduced to both plants don't know how they could be mistaken as Goldenrod's flowers are beautifully golden while Ragweed has nondescript green flowers. Even though they're both in the Asteraceae family, there's a really good bit of differences between the two, and the Herbal Academy has a very detailed blog post about just that.

     Goldenrod grows just about everywhere from North America to Europe, and even all the way to Asia. There are over 100 species and all of them are beneficial in several ways. The two considered to be the most medicinally beneficial are Solidago canadensis and Solidago odora. Even the colonists loved Goldenrod. After the Boston Tea Party, Goldenrod tea, which they called “Liberty Tea,” became so popular that it ended up being exported to China.

Check out a video I recently shot, all about this amazing plant!

Medicinal Uses:

Summary of Actions- Diuretic, drying, aromatic, antioxidant, expectorant, antifungal, anticatarrhal, anti-inflammatory, antimicrobial, antiseptic, astringent, carminative, vulnerary, tonic, and diaphoretic.

Traditional Chinese Medicine (TCM)- Known as Huang Hua, Goldenrod is pungent, bitter, and cool. The meridians it works best on are the liver and gallbladder meridians. Goldenrod is used to dispel wind and clear heat, resolve swelling and remove toxicity. Especially useful when there is a sore throat, jaundice, headache, cold, urinary tract infections (UTI), kidney stones, fungal infection on the hands, or swelling on the back.

Seasonal Allergies- Goldenrod has an amazing ability to calm the runny eyes, runny nose, and sneezing that comes with seasonal allergies. Even Ragweed allergies. It's also an amazing decongestant.

Sinusitis, Flu, & the Common Cold- Goldenrod is antiseptic and antimicrobial, which makes it a great choice for dealing with a sore throat along with other symptoms of the flu, cold, and/or sinus infections. It also has great expectorant properties to help expel mucus from the lungs, and decongestant properties to dry those pesky sinuses. It's also extremely beneficial when fever is involved, as it helps open the pores and allows the body to sweat out the fever more efficiently.

Cardiovascular Health- Goldenrod is an excellent source of rutin which helps support circulation and capillary strength. It also shows promise in the lowering of cholesterol and preventing atherosclerosis.

Skin & Wound Care- Goldenrod's scientific name, Solidago, means “to make whole.” It certainly seems to work wonders on wounds. Helping speed their healing and preventing infections. It's also a great ally when dealing with eczema and other chronic skin conditions.

Kidneys- Goldenrod helps prevent the formation of kidney stones and can help clear out “urinary gravel.”

Bladder & Urinary Track- Goldenrod is super useful for the urinary system. It's astringent and antiseptic properties make it useful for treating both bladder and urinary tract infections. It strengthens and tones the urinary system and helps reduce inflammation in both the urinary track and bladder.

Anti-Fungal- Goldenrod works well to help deal with Candida type yeast infections such as thrush or vaginal yeast infections.

Muscle Pain & Arthritis- Recently, Goldenrod has become fairly well known to help relieve a wide variety of aches and pains. It's especially known to help muscle pain and arthritis.

Contraindications and Warnings- Goldenrod can be overly drying to those with a dry constitution, if taken over a long period of time. Consult your doctor, midwife, or herbalist before taking Goldenrod if you are pregnant, have heart problems, or have kidney problems. Minor allergic reactions may occur in a, very, few people.

     I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for how amazing goldenrod is. If you have any questions or comments, please leave them below. And these amazing pictures are thanks to my friend Shannon at Ancient Grove Yoga and Wellness.

If you want to learn more about this amazing plant, join me at COAL on March 1, 2018 for our Monthly Materia Medica. For more information, contact Leann at BatLadyHerbals@gmail.com or visit the Florida School of Holistic Living in Orlando, FL. 

Refrences:

Foraging & Using Goldenrod: The Nerdy Farm Wife: https://thenerdyfarmwife.com/foraging-using-goldenrod/

Glorious Goldenrod: Susan Weed: http://www.susunweed.com/Article_Glorious-Goldenrod.htm

Goldenrod: Dr. Vikram: http://www.drvikram.com/goldenrod.php

Goldenrod: White Rabbit Institute of Healing: https://www.whiterabbitinstituteofhealing.com/herbs/goldenrod/

Goldenrod Medicine: Dana Tate Bailey: https://southernherbalist.wordpress.com/2015/08/18/goldenrod-medicine-solidago/

Goldenrod Plant: Herbs with Rosalee: https://www.herbalremediesadvice.org/goldenrod-plant.html

Goldenrod vs. Ragweed: Herbal Academy: https://theherbalacademy.com/goldenrod-vs-ragweed-theyre-not-the-same-plant/

Goldenrod: The Bee's Knees: The Chestnut School of Herbal Medicine: https://chestnutherbs.com/goldenrod/

Health Benefits of Goldenrod: Herbal Academy: https://theherbalacademy.com/health-benefits-of-goldenrod/

Herb of Common Goldenrod: TCM Wiki: https://tcmwiki.com/wiki/herb-of-common-goldenrod

Medicinal Uses of Goldenrod: Garden's Ablaze: http://www.gardensablaze.com/HerbGoldenrodMed.htm

20 Foods for a Healthy Heart

     This time of year, we are inundated with hearts. They're everywhere. For me this isn't just a reminder of that special someone in my life, it's also a reminder to help take care of my own heart. So I figured that I'd share with you some great food to add into your diet in order to help keep your heart healthy.

     One trick to better eating, in general, is to “eat the rainbow.” I'm not talking about consuming large quantities of brightly colored, fruit flavored, candies. I'm talking about eating something from a good variety of colors every day. This is a great way to get a wide range of nutrients into your diet. Dark leafy greens have slightly different nutrients than berries, so eat 'em both.

     

     These are my top 20 heart healthy foods, so if I missed anything it might not be on my radar, please let me know so I can check it out. I also try to keep things on this blog Vegan and Gluten Free friendly, so I'm not going to include 3 of the top foods that doctors commonly recommend for the heart; fish, liver, and oats.  

     Avocados are not the first thing that comes to the minds of most people when it comes to hearth health. They're well known to be loaded with fats, however over 75% of the fats present in avocados are unsaturated, heart healthy, fats. Add to this the amazing amounts of potassium, B-vitamins, vitamin E, other nutrients, and fiber found in avocados and you have a fruit that is amazingly great for your heart. Eating avocados and using avocado oil helps to keep your heart healthy.

     We are all familiar with Vitamin C being great for your immune system, but did you also know that it's great for your heart? Vitamin C helps to prevent coronary artery disease, strengthen blood vessels, and helps to widen arteries. These properties make it a very important nutrient for heart health. And what better way to consume your daily vitamin C amounts than with citrus fruit? Aside from the high amounts of vitamin C they contain, they are also loaded with fiber and other nutrients that help keep your heart healthy.

     We are all well acquainted with a little saying, “an apple a day keeps the doctor away.” But it might actually have some scientific validation. Apparently eating one or two apples a day has been shown to reduce plaque buildup in your arteries and reduce cholesterol levels. But don't forget to eat the peels, they're packed full of polyphenols which help prevent cardiovascular disease.  

     Asparagus may not be your favorite veggie, but it has a lot of great benefits for your heart. It's loaded with Vitamin K, which helps blood to clot. It's also high in fiber and B vitamins. This, in addition to it's anti-inflammatory properties makes asparagus a great vegetable to eat for heart health.

     We've all been hearing how berries are superfoods and packed full of antioxidants. But what does all that mean for your heart? Well, blackberries and raspberries are rich in polyphenols which help to prevent cardiovascular disease. Blueberries help your memory and they also contain compounds that help to widen arteries. Strawberries contain large amounts of folate which helps to protect your heart, as well as other compounds that help widen the arteries and prevent plaque buildup. Cranberries help increase HDL (good cholesterol) and reduce LDL (bad cholesteral). Plus all berries are packed full of vitamins, minerals, and fiber. Just one handful of berries a day can help improve your health.

     Flaxseed has been cultivated and consumed as far back as Babylonian times. There are quite a few reasons for this, however one big benefit of consuming flaxseed is that it is a great source of fiber, Omega-3's, and alpha-linolic acid. These nutrients help reduce inflammation, prevent plaque buildup in the arteries, keep the arteries supple, lower LDL (bad cholesterol) levels, and help keep the heart healthy. Flaxseed also shows promise in helping regulate the beating of the heart and preventing heart failure. All of this in just a few little seeds.

     Soy's effect on the cardiovascular system has been studied since the 1960's. The findings have been mostly positive ever since. Soy helps to lower cholesterol in general, but especially LDL (bad cholesterol). It also helps to prevent coronary heart disease, lowers blood pressure, helps to widen the arteries, and keeps arteries supple. Plus it's a great source of protein. Even if you don't replace meat and dairy completely with soy products, adding a little soy into your diet can be very beneficial.

     These powerful little seeds have a history of being used to prolong life and vitality. One of the reasons for this is how great they are at reducing inflammation. But they also help lower blood pressure and keep your blood vessels healthy and supple. Chia seeds are high in vitamins A, D, E, and K, as well as omega-3's. Omega-3 fatty acids help to protect the heart by reducing inflammation, lowering blood pressure, and lowering HDL (bad cholesterol). Just a spoonful a day can help reduce your chances of developing major heart conditions.  

     People are always talking about whole grains and how they're great for your heart. Well, I never hear anyone talk about quinoa. However this little grain substitute is packed full of heart healthy benefits. And a bonus, it's gluten free! It's also a complete protein without the cholesterol that most proteins have. This little seed helps to lower LDL (bad cholesterol), reduces blood pressure, keeps your arteries supple, helps widen your arteries, reduces your risk of developing heart disease, strokes, heart attacks, and heart failure.

     Another superfood, pomegranate has been shown to be super effective at preventing heart diseases and even reversing it in certain cases. Pomegranate does this by reducing the effects of stress on the cardiovascular system, enhancing the effects of nitric oxide (which works as an anti-inflammatory that helps keep blood vessels supple), and reducing LDL (bad cholesterol) levels. Pomegranate has been shown to even help reverse plaque buildup in the arteries, helping to reverse the onset of heart disease.

     Brassica is not a common word, but the vegetables can be found in each and every grocery store in America. Formerly known as Cruceiferous vegetables, Brassica vegetables include some dietary staples such as broccoli, cauliflower, cabbage, beets, and quite a few of our dark leafy greens. They are full of vitamins and minerals that are super important for heart health; potassium, folate, iron, selenium, and vitamin C, just to name a few. So help yourself to some healthy vegetables and help your heart stay healthy.

     Legume is such a fun word to say. Leg-yoom. But with all silliness aside (well maybe “most” silliness), legumes (beans) are great for your heart. Each different bean has slightly different nutrients, but they all are great sources of B vitamins, potassium, iron, zinc, folate, and several other nutrients that help keep your cardiovascular system strong. Dark beans, such as black beans and kidney beans, are usually considered best, but adding 3-4 servings (each serving is about 1 cup) of beans to your diet each week will help lower your risk of developing cardiovascular issues.  

     Raisins may be small, but they pack a healthy punch. When eaten in moderation, raisins can lower blood pressure and help prevent cardiovascular disease. This is largely attributed to the high amounts of potassium contained in raisins. Potassium, along with polyphenols, tannins, antioxidants, and other nutrients help to keep your cardiovascular system health in a number of ways. All of these can be found in raisins.

     Nuts are great little powerhouses of nutrients and healthy fats. All nuts can help keep your heart healthy, but some nuts stand out from the crowd. Walnuts have a high concentration of healthy fats, but they stand alone because they are the only nuts that have a decent amount of alpha-linoleic acid, which acts as an anti-inflammatory agent and helps prevent plaque buildup in the arteries. Almonds have been shown to help lower LDL (bad cholesterol) levels and inflammation. Pistachios help lower blood pressure when under stress. They also help lower LDL (bad cholesterol) levels. Hazlenuts are super packed full of heart healthy nutrients that help strengthen the blood vessels. Even peanuts, who are generally considered the most unhealthy of nuts, help reduce your risk of developing cardiovascular problems.

     These amazing root vegetables are jam packed full of heart healthy nutrients. They're a great source of potassium which helps balance out your sodium levels and reduces blood pressure. They're loaded with fiber which helps remove cholesterol from your body. They also are a good source for Vitamin C which helps to speed healing, strengthen blood vessels, and boost the immune system. Plus, they're super fun to eat. You can find them in all sorts of colors (my favorite are purple) which helps kids (and adults) eat more of their veggies.  

     Did you know that calcium actually helps your body maintain healthy blood pressure levels? Did you also know that spinach is a great source of calcium? Spinach is a powerhouse for your heart with it's amazing content of folate, calcium, vitamin C, and other heart healthy nutrients. Spinach has been linked to reducing blood pressure, preventing plaque buildup in the arteries, preventing strokes and heart disease, as well as preventing age related heart issues. Yet another reason to love this little green!

     Green Tea is known to be a healthy drink for people in general. But it's especially great for the heart. It contains polyphenols, tannins, vitamins, and minerals that help lower LDL (bad cholesterol, raise HDL (good cholesterol), strengthen blood vessels, help widen arteries, and lower blood pressure. Not only does green tea help lower the risk of cardiovascular disease, it also lowers the risk of stroke.

     It's not often that you get a chance to hear about the health benefits of coffee. But coffee is very beneficial when used in moderation. Drinking coffee has been shown to reduce the risk of heart failure, stroke, and heart disease. This has largely been attributed to coffee's caffine content, antioxidants, and anti-inflammatory properties. The health benefits have only been tested in people who drink up to 6 cups a day, scientists are not certain that the benefits would continue in someone who drinks over that amount.

     Drinking anything to excess can cause major problems. However, sometimes drinking a little can be beneficial. Take red wine as an example. Just a single serving of red wine every day can help lower cholesterol levels, and help you relax which lowers your stress levels. Red wine also contains reservatrol, which helps protect your heart from inflammation and heart disease.

     Chocolate is one of my absolute favorite foods. In most cases, it's a guilty pleasure. However, dark chocolate (65%+ cocoa) doesn't have to be such a guilty pleasure. It's actually been shown to lower blood pressure as well as lowering the risk of developing heart disease or having a stroke. However the milk chocolates and white chocolates out there help to increase heart problems due to their high amounts of sugar, which causes inflammation. Stick to dark chocolate and you won't have to feel guilty about chocolate anymore.

If you want to learn more about how these foods can help your heart, and go more in depth about the nutrients needed to keep your heart healthy, join me at the Florida School of Holistic Living in Orlando on February 21, 2018.

Hopefully you find this list helpful in your health journey. If I missed anything or if you have any questions or comments, please leave them below.

Quick Energy Balls

     Living in modern day America can be hard on anyone. I know it's hard on me at times. All the hustle and bustle, the traffic, and the constant stress do a huge number on all of us. Sometimes we just need a little pick-me-up. A few years ago, when I started my formal herbal studies, I was introduced to Rosemary Gladstar's Zoom Balls. These little candies are a great way to get that much needed energy boost, and they're also a great way to include more healthy herbs into your daily routine. Since then I have created a large variety of variations of her Zoom Balls. Here are just a few to get you going.



1. There are a few things in life that make everything taste better; chocolate, caramel, and chai. The best thing about chai is that while it makes everything taste better, it also makes everything healthier. So here is my favorite energy candy recipe.

Chai Spiced Energy Balls

Chai Spice Blend:

1 tablespoon ground Allspice

1 tablespoon ground Cardamom

1 tablespoon ground Clove

2 tablespoons ground Cinnamon

3 tablespoons ground Ginger

½ teaspoon finely ground Black Pepper

Energy Balls:

1 cup Tahini

½ cup Almond Butter

1 cup Raw Local Honey

6 tablespoons Chai Spice Blend (reserve the rest to roll balls in)

¼ cup Hawthorne Berry Powder

¼ cup Eleuthero Powder

¼ cup Kola Nut Powder *

¼ cup Ashwagandha Powder

¼ cup Astragalus Root Powder

¼ cup Elderberry Powder

½ cup Carob Powder

For the spice blend:
Mix all the herbs together and set aside.

For the energy balls:
In a large mixing bowl, mix together tahini, almond butter, and honey. In a separate bowl, mix together remaining ingredients. Slowly combine the two mixtures until a thick paste is formed. Roll this paste into balls about 1 inch in diameter. Roll the formed balls in the remaining spice blend. Store in an airtight container in the refrigerator.

*Kola Nut contains caffeine, if you prefer to make this recipe without the caffeine, replace the Kola Nut with an additional ¼ cup of Eleuthero.



2. Green tea is one of the newest flavor fads in the culinary world. However, it's also loaded down with amazing health benefits. It's no wonder that I had to try an energy ball recipe using it.

Green Tea Ginger Energy Balls

1 cup Tahini

½ cup Almond Butter

1 cup Local Raw Honey

¼ cup Golden Raisins

3 tablespoons Matcha Green Tea Powder 

2 tablespoons powdered Ginger

1 tablespoon powdered, dried Lemon Peel

½ cup Eleuthero Powder

½ cup Gotu Kola Powder

½ cup Moringa Powder

½ cup He Shou Wu Powder

In a large mixing bowl, mix together tahini, almond butter, honey, and raisins (optional-puree the raisins first). In a separate bowl, mix together remaining ingredients. Slowly combine the two mixtures until a thick paste is formed. Roll this paste into balls about 1 inch in diameter. Roll the formed balls in Matcha Green Tea Powder (about 2 tablespoons) (optional-1 ½ tablespoons Matcha, ½ tablespoon coconut sugar). Store in an airtight container in the refrigerator.



3. Every now and then we all need to treat ourselves. These energy candies do just that.

Decadent Dark Chocolate Energy Truffles

1 cup Cashew Butter

½ cup Hazelnut Butter

1 cup Local Raw Honey

¼ cup diced Dates

¼ cup Dark Chocolate Chips

½ cup Dark Cocoa Powder

¼ cup Milled Flaxseed

¼ cup Guarana Powder *

¼ cup Elderberry Powder

¼ cup Hawthorne Berry Powder

¼ cup Ashwagandha Powder

¼ cup Shiitake Powder

¼ cup Eleuthero Powder

* Guarana contains caffeine. If you would like to make this recipe without the additional caffeine, replace the Guarana powder with an additional ¼ cup Eleuthero powder.


In a large mixing bowl, mix the cashew butter, sunflower seed butter, honey, and chocolate chips. In a second mixing bowl, combine remaining ingredients. Slowly combine both mixtures until it forms a thick paste. Roll out the paste into balls about 1 inch in diameter. Roll the formed balls in about 2 tablespoons of carob powder. *Optional- Dip the balls in melted, dark chocolate. Store in an airtight container in the refrigerator.



4. All the cocoa flavor without all the misgivings, plus fruit. How much more can you ask for?

Carob Berry Energy Truffles

1 cup Tahini

½ cup Cashew Butter

1 cup Local Raw Honey

¼ cup Dried Cherries

¼ cup Dried Blueberries

¼ cup Goji Berries

¼ cup Carob Chips

½ cup Carob Powder

¼ cup Schisandra Powder

¼ cup Hawthorne Berry Powder

¼ cup Elderberry Powder

¼ cup Bilberry Powder

¼ cup Eleuthero Powder

¼ cup Shiitake Powder

2 tablespoons Freeze Dried Raspberry Powder

In a large mixing bowl, combine tahini, cashew butter, and honey. In a food processor, combine raisins, blueberries, and goji berries. Process into a thick, sticky paste. (Alternately, dice all the dried fruit into small pieces instead of processing into a paste) In a separate bowl, combine all other ingredients, except raspberry powder. Slowly mix together all 3 mixtures until a paste is formed. Roll the past into balls about 1 inch in diameter. Roll the formed balls in the raspberry powder. Store in an airtight container in the refrigerator.


5. “Everything but the kitchen sink” can be found in these energy balls.

Kitchen Sink Energy Balls

1 cup Tahini

½ cup Almond Butter

1 cup Local Raw Honey

¼ cup Toasted Coconut

¼ cup Pepitas

¼ cup Sunflower Seeds

¼ cup Walnuts

¼ cup Dried Cranberries

¼ cup diced Dates

¼ cup Raisins

½ cup Eleuthero Powder

¼ cup Ashwagandha Powder

¼ cup Hawthorne Berry Powder

¼ cup Gotu Kola Powder

¼ cup Tulsi Powder

¼ cup Astragalus Root Powder

¼ cup Powdered Rosehips

In a large mixing bowl, mix tahini, almond butter, and honey. In separate bowl, combine all other ingredients. Slowly, combine both mixtures until a thick paste is formed. Roll paste into balls about 1 inch in diameter. Roll the formed balls in about ¼ cup toasted coconut. Store in an airtight container in the refrigerator.

For anyone interested in Rosemary Gladstar's recipe, here's the video!

      In any of these recipes, feel free to change the ingredients around. Play with different powdered herbs and dried fruits. Use a wide variety of nut butters. Have fun, play around, and let me know what you think below!

Cardamom: The Queen of Spices

     I have a not-so-secret I'd like to share. I love Indian food! Seriously. Nothing tastes better than Paneer Masala served with Basmati Rice. Especially if I can enjoy it with a warm cup of Chai Tea. I was making my very own blend of Chai Tea a while back and realized that every spice I added was an amazing powerhouse of herbal potential. From the ginger, to the black pepper, and even to the tea itself. So I pulled out my Garam Masala seasoning and looked at the ingredients, sure enough all of those spices are amazingly beneficial herbs as well. There is one herb that both of these blends have in common that lends it's distinctive flavor to both food and drink, and it works extremely well to help aid digestion and sooth the stomach, which is very important when talking about Indian food.

     Often called “The Queen of Spices,” Cardamom is the third most expensive spice in the world, only after Saffron and Vanilla. Elettaria cardamomum is it's scientific name and it belongs to the same family as Ginger and Turmeric, the Zingiberaceae family. Originating in India, it's been used both medicinally and culinarily for thousands of years. It was even commonly used in Ancient Egypt. However, it remains one of the more distinctive spices in Indian cuisine.

Medicinal Uses:

Summary of Actions-

Carminative, stimulant, aromatic, diuretic, antispasmodic, anti-inflammatory, antibacterial, antiseptic, and aphrodisiac.

Traditional Chinese Medicine (TCM)- Known as Sha Ren, the use of Cardamom in Traditional Chinese Medicine goes back to the Tang Dynasty (618-907 AD) where it was written about in an ancient book named Yao Xing Lun. This book is devoted to the pharmacological uses of herbs. According to TCM practitioners, Cardamom is spicy, warm, and aromatic. It is associated with the meridians of spleen, stomach, and kidney. It helps to resolve dampness, promote appetite, activates qi to resolve stagnation in the middle burner, warm the spleen, stop diarrhea, and prevent miscarriage.

Ayurveda- Cardamom pacifies all three doshas and is most commonly used for diseases where there is an imbalance in all three doshas. It's also one of the ingredients in Chyawanprash, a traditional Indian jam used for it's nutritive and health properties. It also regulates digestion and improves urine output, so that it is commonly used in Ayurvedic weight loss formulas. People looking to balance Pitta should consume Cardamom in smaller amounts. However, it works well to balance Kapha, especially in the stomach and lungs. It also is excellent at pacifying Vata.

Digestive Aid and Appetite Enhancement-

The volatile oils in Cardamom help to soothe the stomach and intestines. This helps to prevent and reduce a whole host of digestive complaints including constipation, diarrhea, indigestion, and flatulence. Aromatically, it can also be used to increase appetite.

Cardiovascular Health-

Cardamom is high in fiber which helps to enhance heart health in general, but specifically helps to lower cholesterol and blood pressure. Combined with the levels of heart healthy antioxidants present in this herb, Cardamom is an excellent heart herb. Many heart experts around the world even go to far as to add Cardamom to their meals.

Depression-

The volatile oils in Cardamom are uplifting and soothing, helping to relieve stress and reduce depression. It can be used in a tea or aromatically to help in this manner.

Diabetes-

Cardamom is high in manganese, a mineral found to lower the risk of diabetes.

Dental Health and Bad Breath-

Cardamom is well known for it's ability to combat bad breath, simply by chewing on the seeds. It also helps to fight the bacteria that cause tooth and gum disease and decay.

Asthma-

Cardamom has been shown to have bronchodialatory effects, meaning that it dialates the bronchi and bronchioles in the lungs. Literally, Cardamom makes breathing easier. Especially in the cases of asthma patients.

Nausea, Sore Throat, Vomiting-

Cardamom has an amazing ability to sooth a sore throat, reduce inflammation, reduce nausea, and prevent vomiting.

Aphrodisiac-

Cardamom is rich in cineole, which helps to increase and release your passions. Just a tiny pinch of Cardamom can go a long way.

Urinary Disorders-

Cardamom is useful to help with the discomfort associated with passing kidney and gall stones. It can also act as a diuretic to sooth a wide variety of kidney, bladder, and urinary problems.

Hiccups-

Cardamom is one of the few herbs that is really helpful in most cases of hiccups. It has muscle-relaxing properties that help sooth the muscles that contract to cause the hiccups. It also helps reduce indigestion which can be another cause of hiccups. Simply add 1 teaspoon of powdered Cardamom to a glass of hot water, let steep 15 minutes, then consume slowly.

Contraindications and Warnings- Generally considered safe, but some people do have allergies to the volatile oils. Cardamom has anti-platelet actions and could possibly cause problems in people taking certain anti-platelet or anticoagulant medicine.

     I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for how amazing cardamom is. If you have any questions or comments, please leave them below.

Refrences:

11 Amazing Benefits of Cardamom: Organic Facts: https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-cardamom.html

15 Health Benefits of Cardamom: Healthhub: https://sunwarrior.com/healthhub/15-health-benefits-of-cardamom

24 Amazing Benefits of Cardamom: Style Craze: http://www.stylecraze.com/articles/health-benefits-of-cardamom/

Ayurveda Health Benefits of Cardamom: AyurHelp: http://www.ayurhelp.com/articles/ayurveda-health-benefits-cardamom#.WlODCd-nG01

Black Cardamom (Sha Ren): Chinese Herbs Healing: http://www.chineseherbshealing.com/black-cardamom/

Cardamom: Herb Wisdom: https://www.herbwisdom.com/herb-cardamom.html

Cardamom: Maharishi Ayurveda: http://www.mapi.com/ayurvedic-recipes/spices/cardamom.html

Cardamom Essential Oil: Sustanable Baby Steps: http://www.sustainablebabysteps.com/cardamom-essential-oil.html

Cardamom Helps Prevent Bad Breath, Cavities, & Cancer: Dr Axe: https://draxe.com/cardamom/

Cardamom Seed (sha ren): Acupuncture Today: http://www.acupuncturetoday.com/herbcentral/cardamon_seed.php

Chinese Herb Sha Ren: Sacred Lotus: https://www.sacredlotus.com/go/chinese-herbs/substance/sha-ren-Cardamom-grains-of-paradise-fruit

Cardamom Uses: Easy Ayurveda: https://easyayurveda.com/2014/12/26/cardamom-uses-research-home-remedies-side-effects/

Warm Holiday Drinks

     It's finally getting colder, even in Florida. That means it's time to break out the warm cozy sweaters, the scarves, and warm drinks. While coffee and hot cocoa are on the top of most lists for warm and comforting drinks, there are a few others that make this season feel more festive. Wassail and Mulled Wine are just two traditional and warm drinks that can make the holidays more cheerful. Plus they are also super healthy.

Wassail:

Wassail is a traditional drink that dates all the way back to the Middle Ages in Europe. Wassail is traditionally made with hard cider, seasonal spices, and a variety of seasonal fruits. There are so many recipes and variations today that you can make your Wassail unique to your family without much effort.

The Juices:

Apple Cider is one of the traditional ingredients and I can't imagine a Wassail recipe without it. You can use hard apple cider or non-alcoholic apple cider.

Orange Juice provides a super amount of vitamins that help support your immune system and fight colds and the flu.

Pomegranate Juice is a more modern addition that you can use in place of orange juice, or with it (use half orange juice and half pomegranate juice). Pomegranate juice is high in antioxidants and vitamins which help your body fight off infections and help boost your immune system and endurance.

Cranberry Juice is a more traditional addition and you can use it instead of the orange juice, or you can use it with the orange juice (use half orange juice and half cranberry juice). Cranberry juice is full of vitamins and minerals that help provide support for your immune system. It also helps to fight off a number of infections.

The Spices:

Cinnamon is one of the ingredients you will find in all Wassail recipes. It provides a natural sweetness without adding sugar, and is an excellent medicinal herb. You can read more about the benefits of cinnamon here.

Clove is another ingredient you will find in all Wassail recipes. These little spices are packed full of medicinal benefits that include pain relief, improving digestion, reducing inflammation, relieving the symptoms of upper respiratory infections, and much more.

Nutmeg is an herb you will usually find accompanying both cinnamon and clove. It is a mild sedative, helping to relax and making sleep more peaceful.

Star Anise adds a slight licorice flavor to the blend, and it looks super impressive. Medicinally it's used to help sooth sore throats, treat cold and flu, as well as relieving quite a few digestive issues.

Juniper Berries are one of my favorite ingredients to add to my Wassail because they add a timeless flavor. Juniper berries are also super healthy. They help fight bacterial infections, they help you to get the most out of your sleep, they improve digestion, and they are good for your heart.

Ginger adds a nice punch to your Wassail. It's also one of my favorite medicinal herbs for this time of year. You can read more about ginger here.

Cardamom is the herb that gives Chai Tea it's distinctive flavor. It's also a great digestive herb and helps support the liver.

Pine Needles might seem like a strange addition, but they add a nice, citrus-like flavor. They are also super loaded with vitamins. Read more about the benefits of pine here.

Other Ingredients:

Fresh Fruit is often added to improve the flavor and make the Wassail look amazing. The most commonly added fruits are citrus and apples. You can also find cranberries, pomegranates, and just about any seasonal fruit.

Health Promoting Herbs make great additions to any recipe. Though the traditional herbs I have already listed are also super healthy, feel free to try your favorite herbs. I've seen Wassail recipes that include rose hips, hibiscus, hawthorne berries, elder berries, chamomile, lemon balm, lemon grass, passiflora, raspberry leaves, and so much more.

Liquor is something we all know the dangers of, but it's also full of health benefits. Plus, it makes any party awesome. The traditional alcohol to use for Wassail is brandy, however you can also try whiskey, rum, or just about any liquor you want. Two of my favorites to add are honey flavored whiskey or spiced rum.

Wassail 

3 quarts (¾ gallon) Apple Cider

1 quart Orange Juice

5-7 Cinnamon Sticks

10-20 Juniper Berries

15-20 Cloves

1 Nutmeg, crushed

½ inch Fresh Ginger, sliced

2 Oranges, sliced

1 Apple, sliced

1 Handful Fresh Cranberries

Instructions:

Combine all ingredients in a large stock pot, or crock pot, and bring to a simmer (in the crock pot, heat on low) stirring occasionally. Turn down heat, cover, and warm for at least 1 hour. You can also remove from the heat and store to warm up for a future use.

Mulled Wine:

Another traditional drink served during the winter months. Mulled Wine is typically red wine sweetened and spiced, but modern recipes have made it much more than that by adding in fresh seasonal fruit and alcohol. I know this seems like a warm version of sangria, but it's a great addition to any holiday party. Not to mention the health benefits.

The Spices:

Cinnamon is one of the ingredients you will find in all mulling spice recipes. It provides a natural sweetness without adding sugar, and is an excellent medicinal herb. You can read more about the benefits of cinnamon here.

Clove is another ingredient you will find in all mulling spice recipes. These little spices are packed full of medicinal benefits that include pain relief, improving digestion, reducing inflammation, relieving the symptoms of upper respiratory infections, and much more.

Allspice is an impressive herb from any standpoint. It's name comes from the fact that it has flavor notes from all the major spices such as cinnamon, clove, and nutmeg. It's also great for your health, aiding in digestion and helping to improve immune function.

Nutmeg is an herb you will usually find accompanying both cinnamon and clove. It is a mild sedative, helping to relax and making sleep more peaceful.

Black Peppercorns add a bit of heat to your Mulled Wine, but they also help improve your digestion.

Star Anise adds a slight licorice flavor to the blend, and it looks super impressive. Medicinally it's used to help sooth sore throats, treat cold and flu, as well as relieving quite a few digestive issues.

Ginger adds a nice punch to your Mulled Wine. It's also one of my favorite medicinal herbs for this time of year. You can read more about ginger here.

Cardamom is the herb that gives Chai Tea it's distinctive flavor. It's also a great digestive herb and helps support the liver.

Other Ingredients:

Honey is a great way to sweeten your Mulled Wine without resorting to sugar. It's also full of health benefits and can help fight off infections.

Fresh Fruit is often added to improve the flavor and make the Mulled Wine look amazing. The most commonly added fruits are citrus and apples. You can also find cranberries, pomegranates, and just about any seasonal fruit.

Health Promoting Herbs make great additions to any recipe. Though the traditional herbs I have already listed are also super healthy, feel free to try your favorite herbs. Some herbs to try include rose hips, hibiscus, hawthorne berries, elder berries, chamomile, lemon balm, lemon grass, passiflora, raspberry leaves, juniper berries, pine needles, and so much more.

Liquor is something we all know the dangers of, but it's also full of health benefits. Plus, it makes any party awesome. The traditional alcohol to use for Mulled Wine is brandy, however you can also try whiskey, rum, or just about any liquor you want. Two of my favorites to add are spiced rum or apple flavored whiskey.

Mulled Wine

1 bottle of Red Wine of your choice (or Pomegranate Juice for a non-alcoholic option)

1 Orange, sliced

½ cup Pomegranate Seeds

½ cup Honey (or sugar)

5-10 Whole Cloves

5-10 Black Peppercorns

5-10 Allspice Berries

2-3 Cinnamon Sticks

3-4 Cardamom Pods, lightly crushed

Instructions:

Combine all ingredients in a large stock pot, or crock pot, and bring to a simmer (in the crock pot, heat on low). Turn down heat, cover, and warm for at least 30 minutes. You can also remove from the heat and store to warm up for a future use.

I hope you have a wonderful Holiday Season and enjoy these great recipes! If you have any questions or comments, please leave them below. Feel free to share your experiences with us as well!

Resources:

9 Surprising Health Benefits of Mulled Wine: BT.com: http://home.bt.com/lifestyle/health/healthy-eating/9-surprising-health-benefits-of-mulled-wine-11364229012051

Herbal Wassail Recipe: Wellness Mama: https://wellnessmama.com/472/wassail-recipe/

Make a Toast to Wassail: Seasonal Wisdom: http://www.seasonalwisdom.com/2010/01/make-a-toast-to-wassail/

Slow Cooker Cider Wassail: A Spicy Perspective: https://www.aspicyperspective.com/wassail-recipe/2/

Traditional Mulled Wine Recipe: The Spruce: https://www.thespruce.com/mulled-wine-recipe-3510986