Kristen

Stress, Anxiety, and Depression

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This is a repost of one of my most popular articles from December of 2017. I would like to add saffron to the anti-depressant category because current research is proving that even just cooking with the herb is helpful in uplifting moods. It is also proving beneficial as an appetite suppressant and as such it is showing up in weight loss supplements. Also, I’ve written about CBD several times now but it needs to be listed here too because it can definitely help some people with their anxiety.

Ahh, the holidays….nothing like high expectations and extra obligations to turn up the heat on stress and anxiety levels. It’s a shame that the most joyful, festive, family-oriented time of year also has to be one of the hardest for many people. Stress and anxiety cause problems all year long of course, but it seems like this time of year people are rushing around much more with longer to-do lists and shorter fuses. Luckily for us, the natural world has plenty of help to offer, so much so that it seems pretty clear that nature would really like to tell all of us to chill out a bit. Since there are so many options out there, I’ve limited this post to just a few herbal and natural choices that cover the range of stress and anxiety from mild to intense but it’s still rather long. If you don’t see what you are looking for, feel free to contact me.

Nervines are a class of herbs that focus on the nervous system. They share similarities with adaptogens, which I posted about earlier, which are a different class of herbs that offer help with stress and anxiety by balancing out the body overall, with specific attention paid to the endocrine system. A great, concise article about the difference between adaptogens and nervines and when to use which can be found here. Nervines are good for any kind of stress, anxiety, depression, insomnia, and certain types of pain. They range in their strength from gentle tonic (such as Skullcap) to powerful sedative (such as Valerian). Most fall in-between the extremes and you can find plenty of blends that allow the herbs to work in a synergistic way.

Kava Kava is one of the most popular calming herbs, but it’s also an herb that has some warnings attached to it. Although it’s been in use in the South Pacific for its relaxing and euphoric qualities since ancient times, there have been a couple of issues recently that could indicate Kava might be damaging to certain people’s livers. It’s all quite inconclusive but some products do come with a warning on it, and some stores just stopped selling it, although it is still readily available in capsules, tinctures, and teas both online and found at brick and mortar stores. If you have an overload of toxins in your body, or a compromised liver for any reason, you might want to stick to other calming herbs or blend of herbs. Also, if you are taking it as a tincture, be prepared for it to numb your lips at first~ that just means it’s a potent product and it is a good sign.

Valerian which is also found in tincture, pill, or tea form is deeply relaxing and often part of herbal sleep aides. If you are not familiar with the herb, be forewarned that it has a strong scent although it doesn’t taste bad at all. More than once I’ve smelled the herb near someone or in their pocket and mistakenly thought the person was ill because it is that strong (and I have an over-active nose). If you need to address insomnia, Valerian is a good place to start.

Skullcap is also found in insomnia formulas but is milder and can be used throughout the day as a tonic for the nervous system. This is a particularly good herb for you if you find that your brain gets stuck on repeating anxious thoughts or has circular patterns of negativity.  Capsules and tea forms are also available.

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Blends are a healthy option if you are not sure which herb is best for you. Herb Pharm makes one which has a unique lavender taste and also comes in capsule form.

For children, the line Herbs for Kids makes a couple of non-alcoholic blends, a Valerian based one and a milder Chamomile based option. Herb Pharm also makes a kid- friendly blend to help with nighttime and nap-time that is also alcohol-free.

Most people know St. John’s Wort is good for minor depression such as the kind caused by seasonal affective disorder (SAD). It takes two to three weeks to feel the benefits of this mild tonic nervine but it really does have the ability to make one’s outlook a bit sunnier. In fact, St. John’s Wort can increase one’s photo-sensitivity so if you live in a sunny climate, do be aware that your skin just might surprise you with its quicker than usual darkening  or reddening. I actually love this about the herb because SAD is related to lack of sunshine and vitamin D, so what does St. John’s Wort do? It increases your sensitivity to the sun! I actually make my own and use it every winter to combat the grey PNW days. All the citrus essential oils act in the same way by the way~ they too increase your photo-sensitivity and they are also anti-depressants, so if you are using them in a body oil or body spray you should keep that in mind.

A word about deciding how to take your nervines. Tinctures are a great option because if you put the liquid right under your tongue you will feel the effects almost immediately. (It might burn so have some water nearby to wash the rest down your throat.) Stress and anxiety often lead to less than optimal digestion which may inhibit the results of a capsule or tablet, so if you use a tincture or tea, that alleviates the potential problem of not getting the most out of your supplement (and therefore your money). Of course, use whatever form works best for you because in the end, the best form is the form you actually take.

There are other natural products that help with stress and anxiety as well. B vitamins are important for daily stress management and are often even labeled with the word ‘stress’ right on the front them. If your daily tension levels are high then looking into a total B could prove beneficial.

As discussed earlier, vitamin D plays a role in SAD and is especially important in places where the word ‘overcast’ is in the daily forecast. Using a liquid formula is the most affective way to take D, other than getting at least a half hour of sunshine on some bare skin every day. (And that includes no sunscreen for that half hour.)

For times when your anxiety is high because of a certain event, or you are anticipating something stressful, then GABA might be your answer. GABA is a neurotransmitter already found in our brain that has anti-anxiety action. This study gives a brief explanation of one test and what the results were if you are interested. My naturopath actually first suggested GABA to me for times when I had to take my kids to get shots because of the extreme stress around those situations. (The GABA was suggested for my kids but I needed it too!) We use the chewables or lozenges because they are faster acting and personally, I feel the effects far greater than with capsules.

Essential oils are really at their prime working on stress and anxiety. They are definitely nature’s messengers telling us silly humans to relax, enjoy beauty, and quite literally to stop and smell the roses, or at least the rose oil. Neroli blossoms used to always be part of bridal bouquets because of their calming attributes and the essential oil continues that tradition of being a powerful anti-anxiety oil. Lavender is well-known as a relaxing scent and it combines beautifully with almost any other essential oil. Combining it with Neroli creates an affective anti-anxiety spray or oil, and combining Lavender with a citrus oil creates a lovely uplifting scent for diffusing or wearing. As mentioned above, all the citrus oils are anti-depressant (and also mildly stimulating), but the best ones for uplifting your mood are  Orange, Grapefruit, and Bergamot.

Clary Sage is often referred to as a ‘euphoric’ and it combines well with Bergamot for an uplifting, anti-depressant effect. I like to make body/room sprays that are half Clary Sage and half Bergamot.

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Making body oils is a great way to wear your anti-anxiety and anti-stress essential oils like a shield. You can put the oil on the bottom of your feet, all over your body, or make a stronger scented perfume oil or spray that you can reapply to your pressure points throughout the day. There are so many natural options for help with stress and anxiety that you really don’t need to just push through those moments, days, or seasons alone. Of course, always consult a medical professional if you are struggling to the point of it disrupting your daily activities, but know there are plenty of natural options to help you enjoy your life fully and with optimal health.

Peace to all of you this season and please share this with anyone who might be looking for a little natural help with stress, depression, and/or anxiety, and subscribe for more posts like this one on a weekly basis.

Quick Fixes for Acne

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Now I’m not talking about cystic acne here or any other more serious acne condition, although some of this might help those conditions, but what I’m referring more to is the occasional bumps and blemishes that everyone deals with (especially teens and women of child-bearing age) from time to time. Most people understand there is a connection to what is happening internally to what shows up externally and it isn’t solely a matter of how you care for your skin, though the common myths of chocolate causing acne or skin being ‘too oily’ persist. Chocolate only causes problems if you have a dairy intolerance and you eat milk chocolate, or an intolerance to chocolate itself, which would be a darn shame. Food intolerances definitely play a role in skin health though and I certainly experienced that with gluten before going gluten-free. It was one of the things I noticed before ever getting tested for gluten intolerance because of course I had more than an inkling I had a problem with gluten before confirming that which is how I got tested in the first place. I don’t expect many people are tested for gluten intolerance unless they themselves ask to be, which is just another way one has to advocate for themselves when it comes to the modern medical system. As a side note, my physician who ran the blood test said that she doubted I was gluten intolerant because “not many people are”. (Not true.) Then her nurse called back with the results telling me that the results showed such reactivity to gluten that I was a celiac. (This was misinformed. You can’t tell if someone is a Celiac through a blood test.) So she told me to go to a gastroenterologist who took one look at me and said, “You probably aren’t celiac. You’re too dark! Celiacs are from northern Europe and you look southern European.” (This is problematic for two reasons other than the fact he was diagnosing me from my coloring~ Italy has the largest confirmed population of celiacs and I am pretty sure they are considered southern European. Also, I’m French, German, and Irish~ not exactly southern European.) I said, “Shouldn’t I just get the test done to make sure I’m not celiac since that’s a serious, hereditary disease and I have kids?” And he said, “Why? All you can do is not eat gluten whether you are gluten intolerant or celiac. It’s the same protocol either way so I wouldn’t recommend it. Your blood test shows you clearly shouldn’t eat gluten so don’t eat gluten.” I was too baffled by such an unusual exchange to argue especially since normally I find doctors to be overly exuberant about tests, but since he was recommending I not have an uncomfortable procedure for once, I went with it for better or worse.

Anyway, back to acne. Acne is one of the rare occasions you can use essential oils directly on your skin without a carrier. You can put a drop of tea tree or lavender on a blemish to diminish it. It isn’t immediate but it will work over a couple of days time. From an internal standpoint, acne generally is associated with digestion and/or hormones. Food intolerances are clearly part of the digestive component and they can wreck havoc on skin in other forms from eczema, psoriasis, rosacea, and more. Avoiding the foods one is intolerant to is obvious, but also improving digestive processes can help long-term. Using digestive bitters and/or enzymes before eating helps with breaking down the food. Adding fresh or dried herbs to food can also improve digestion, or drinking herbal teas with an aim to cleanse the liver can help. (Most skin blend herbal teas you find on the shelves of stores include herbs which cleanse the liver and blood, and therefore deliver cleaner building blocks to the skin.) Taking probiotics and/or eating foods that have natural probiotics in them, such as kombucha and apple cider vinegar, help too. Fresh veggies, especially greens, are generally recommended, but in my research into digestive health I’ve learned that if you have digestive issues, you will get more from your veggies if they are cooked in some way, such as in soup. Fresh veggies have the enzymes which is great, but if the digestive system is compromised it needs more than those fresh enzymes to break down the food a bit and truly reap all the benefits from the veggies. I personally like sweet potatoes best of all for skin.

As far as hormonal fluctuations go with teens and also with women’s monthly cycle, taking adaptogens on a regular basis can help with hormonal balance. Teens do need to exercise some caution with adaptogenic herbs because adaptogens work primarily through the endocrine system which houses and transports hormones, and although adaptogens are generally very safe for most people, they should really be said to be safe for adults. Ashwagandha should be used only in small amounts and for shorter amounts of time with breaks in between. Ginseng should not be used by people under age 30. Seriously! It’s a potent herb for increasing (especially masculine) vitality and can cause ill effects if used incorrectly. Adaptogens such as Eleuthero and Astragalus are good ones for teens.

For women, chaste berry or vitex is the classic women’s hormone regulatory herb. There are teas, capsules, and tinctures to enable easy use. It can also be found in blends to support cycles and aid reproductive health overall.

Using clean and green products on the skin is important too. This line from Alba Botanica has been great on my son’s teen skin. I got him on the following as soon as he started having a blemish or two, and it works like a charm: the cleanser, astringent, these patches or the gel (use one or the other), and there’s also this scrub for the body is other areas besides the face are a problem. If he forgets to use it because he’s not at home, then inevitably one or two little buggers will pop out, but as soon as he uses the products again, they go away, usually literally overnight. It isn’t expensive either which is a nice plus.

If you are interested in something a little fancier and definitely as clean and green as you can get, evan healy has a whole line dedicated to acne. We haven’t tried those specific products of hers yet since the Alba has been doing the trick, but I’ve used many of evan healy’s other products such as this serum and they are extremely high quality and definitely work well.

What have you used that has worked on acne?

 

 

The Modern Woman and True Tales of Divorce

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For those of you who don’t know me personally, I’d like to share that I’m currently going through a divorce. I won’t be sharing specifics here, but it’s been rather difficult the last few months to carry on with the pace of things that modern motherhood dictates, to say the least, as well as continue to consistently write, look for more freelance and herbal work, give herbal and English classes, look for more ESL work, realizing all the education and experience I have don’t readily add up to any sort of mainstream job, especially one with benefits, meanwhile going through intense grief equal to death of a loved one and being a full-time mom to two teenage sons and shielding them from the worst of things, plus all my family and closest friends are thousands of miles away. That’s all I intend to say about that, and don’t worry, I’m making it through and have found pieces of myself I’d completely forgotten about over the years and I’m very happy to get reacquainted with those bits and explore where they will take me. (More on this at the bottom of this post.) This is all just to say, that this article I found on the natural media site (New Hope Network) of which I am a part really struck a chord. You don’t have to be a mom or going through a divorce to know deep down that this modern set-up we call life is deeply out of balance and wrong on many levels. All the talk about self-care seems so…..superficial to me most of the time. When I read those self-care tips I always think, it’s not enough. It’s not enough to schedule a hot bath and mask on Sundays, or meditate 10 minutes a day, or get 30 minutes of exercise or 10,000 steps. The pace of things is just not sustainable when life is so full of distractions and deadlines and agendas. I don’t know about you but mostly those tips make me stressed out about being expected to add yet another thing to my plate.

If you are feeling overwhelmed, please read on. This article below by Julie Marshall has not only a couple of darkly funny and wholly relatable stories (you aren’t alone!) she has some tips for easing the overwhelm. Personally, I need to get better at delegating and letting the kids help more. It’s always good to see these reminders because daily life goes by so quickly that it’s easy to think if you just power through a day the next one will be easier. Powering through can only last so long though.

Bad Gateway
Art by Simon Hanselmann at the Bellevue Arts Museum

Here’s the article which I’m sharing as part of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. Scroll to the end for more real talk about divorce.):

Task Masteress

Facing an online work deadline while making dinner for her visiting parents, 11-year-old twins and one emotional teenager, the final straw for Katherine Kingston
was the moment her tired, overworked husband walked in the door and started complaining about his workload.

“I’d had it,” says Kingston, who also works part-time from home. “I walked out the door.”

Overburdened and stressed-out women like Kingston are not hard to find, according to articles and blogs nationwide. Look in the mirror, or talk to your best friend or neighbor, and you will discover another household taskmaster who is juggling work, volunteering, raising kids, and managing every detail that falls between morning and night.

Experts have a name for it: Mental overload, the process in which women who multitask as the CEO of the household try to balance ridiculously busy lives. Underlying the managing of digital calendars, chauffeuring kids to piano lessons and meeting work deadlines is the emotional labor women undergo to manage the feelings and emotions of everyone circling within their orbit—and all of this adds up to serious emotional and physical tolls.

This health scenario affects all women of all ages and lifestyles, experts say. But there are many things women can do to alleviate stress and find balance, including exercise, meditation and advocating for their own health.

The day she walked out the door, Kingston ended up at a friend’s house, where she found relief in a cup of tea and a compassionate ear. “It’s one thing I do that really helps.”

Serious Symptoms

As a naturopathic doctor at Boulder Natural Health in Boulder, Colorado, Rosia Parrish sees an increasing number of women suffering fatigue, weight gain and overall neglect of their health, she says.

“It’s because they are so taxed caretaking for others, and they don’t prioritize their own health,” she says. It’s these women who wind up with hypertension, prediabetes, obesity, hair loss, insomnia and low libido.

These are serious symptoms and conditions that can get worse, in some cases leading to anemia, heart failure, thyroid disorders, autoimmune disease, viral infections, digestive disorders and more, Parrish says.

Self-care is important, and Parrish advises a host of options, such as mindful practices, breathing exercises, staying hydrated, being in nature daily, exercising often, taking daily Epsom salt baths and getting adequate sleep.

For Kingston, knitting, pottery and time with friends help her relax, refocus and de-stress, but her favorite decompression method is a dance class at a local calming yoga studio.

“There’s always a motivational theme in class,” she says. “Last week was creativity as it relates to dance and to life. I was able to move about freely, while being introspective and creative.
I got mind, body and emotional health in just one class.”

Summer is a great time to dance, because it’s the hardest time of year, says Kingston, 42, who has the twins and a 14-year-old at home, and a husband who works 60-plus-hour weeks outside the house. In addition, her elderly and
ill parents recently moved to town so she can help with their care.

“The problem is that I can never get away from work. The kids, the house, my paid job. If I go to the back porch so I don’t have to hear the kids yelling or look at the pile of laundry, then I see the gardening that needs to be done,” she says.

“My husband and I have no time to connect, and everyone wants my attention. I feel dumped on,” Kingston says. “And then my in-laws come to visit. Last summer, my mother-in-law looked under my kitchen table and explained to me how I should clean it.”

As soon as the in-laws left this summer, Kingston developed a horrible sinus infection and earache from the stress.

Why do women take on this role if it’s so stressful? “Perhaps it’s biological,” Kingston says.

Science doesn’t yet offer a clear answer, Parrish says, adding that there are some positive benefits to being a multitasker.

“Women are achievers, successful in their career and family, and they can mobilize others, including family members, to achieve.”

And although some men do help with household chores, when it comes
to emotional labor, women seem to carry most of the load. As clinical psychology doctorate student and writer Christine Hutchison puts it, “Women, on average, have a PhD in emotional labor, and men are trying to pass third grade.”

Emotional Labor

Licensed clinical psychologist Marla Zeiderman laughed out loud when she heard about a mom who was at back-to-back meetings, while her husband, who was at home with the baby, fired off text questions such as “Where is the flyswatter?” and “Should I give the baby the whole pouch of purée?”

Zeiderman hears this scenario play out many times in her work at Kaiser Permanente. “I laugh, because it’s all too familiar,” she says.

“If you poll moms at home and moms in the office, you find the same stories. While there are plenty of dads involved in the household, generally it’s the mom who stays on top of everything that’s going on in the business of the family.”

The result can be toxic chronic stress, Zeiderman says, which can make you vulnerable to anxiety and depression, worsen existing illnesses such as asthma, and chip away at the ability to handle stress at all.

“I ask people, ‘Are you chewing your nails? Road raging?’ because these are warning signs that can lead to those bigger health problems.”

Once aware, women are more willing and able to break the cycle, Zeiderman says.

Talking with friends is a wonderful way to de-stress, Zeiderman says. Date nights and apps with short meditative exercises (such as Aura apps) you can do in the grocery store are a good bet, other experts say.

Shifting your priorities to find balance is key, Zeiderman says. “The worst thing
I could possibly suggest to anyone is to get up earlier to get it all done.”

Instead, women should look at the bigger picture and ask themselves how important is it to drive to six more soccer practices?

“Every successful CEO will delegate,” Zeiderman says. “Women may ask me, ‘How do I get the help I need if my spouse doesn’t even know where soccer practice is?’“

Probably the most important thing to do is sit down and work out the partnership, Zeiderman says. “Get vulnerable and tell your partner, ‘I’m overwhelmed; I can’t take all of this on,’ and then accept that everything won’t go exactly the way you want it to, but your child will probably get to soccer.”

10 Ways to Ease Your Burden

If you’re going to be the family CEO, then act like a CEO by delegating and putting systems into place that will ease your burden. Here are a few ideas to start now.

  1. Streamline Meals. Declare standard meals for certain nights of the weeks, such as Meatless Monday, Taco Tuesday or Spaghetti Wednesday, and then delegate those meals to other capable members of the family.
  2. Embrace the Carpool. Find another over-stretched mom at your child’s practice (trust us, she won’t be hard to find) and chat with her about the idea of starting a carpool so you each have certain nights or weeks where this task is completely removed from your schedule.
  3. Get Kids Involved. Delineate clear tasks with a points system (for example: take out the garbage = 1 point, clean the toilets = 3 points, etc.) on written notecards. As each child completes a task, they place the card in a basket. Each card in the basket (or reaching a certain points mark) goes toward a reward.
  4. Take Advantage of Convenience. You may just be in the life stage where it makes sense to pay a little more for the pre-cut veggies or to take advantage of a cleaning service or dinner prep service. What is a take that takes up too much of your precious time? There’s probably a convenience item or serve that can make your life easier.
  5. Do Errands in One Swoop. Make a list of 10 or so errands you must do and knock them out in a single block of time. Pay all bills digitally at the same time. Pick up all cards and gifts for the next month or two in one trip. Make a single or twice monthly trip to the bank, pharmacy or post office. Try to schedule all doctor or dentist appointments at a convenient time on the same day.
  6. Make Extra Meals. Cook meals in big batches and freeze leftovers for the days when there’s no time or energy to get dinner on the table. Soups, casseroles, pasta dishes and cooked meat all freeze and thaw well.
  7. Get Out of Your Head. Make a list of everything that needs to get done in one place (a physical paper list or on your smartphone) in the order of priority. Just writing out the list can relieve stress that you’ll forget something and will give you a clear plan of what to tackle next.
  8. Unplug at Night. Every evenings, enforce a no-electronics rule for you and anyone in your home where all devices must be closed down at a certain hour. This gives your minds time to unwind and greatly increases your odds of sleeping well.
  9. Treat Yourself. Each week, choose something that you’re doing only for yourself, whether it’s a yoga or fitness class, massage, self-improvement class, lunch or coffee with friends, or a trip to the quietest corner of your local library.
  10. Say No. You can’t do everything, and only you can make the decision about where, when and how to share your talents, time and energy. Say no the next request or project that doesn’t fit in or bring you joy, and do so unapologetically. (The End)

I hope this last month of summer brings you joy, peace, and simple, easy living. Just keep in mind, life goes on, no matter what~ it doesn’t matter if there’s laundry to be done and gardens to weed and shelves to dust.  I remember being surprised at the person in the mirror the week my husband left. I was at my son’s orthodontist appointment (b/c life really does keep going on) and walked into the restroom where I saw someone familiar out of the corner of my eye, and that person was me in the mirror. I think it was the fact I was someplace unfamiliar that made my own familiar reflection seem so shocking~ I still looked a lot like my old self with an in-tact family and it seemed oddly wrong to still look like the same person. I mean I looked terrible, but I was still me, if that makes sense. I took a picture of myself in the mirror (below, left) to remember what I looked like at the worst moments with the intent of taking occasional updated pics to prove to myself things were getting better. The picture on the right is one from about a week ago, which means 4 months in the divorce process. I am getting better, but I was wrong about the first days being the worst ones. Those days at least had the numbing element of shock to them. That wore off to uncover many, many more layers to deal with.

Take care friends. XOXO

 

 

 

Culinary Herbalism

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For most of human history herbs have been the only form of medicine. The medicinal use of herbs can be traced back through every ancient civilization, all around the world. Not only were herbs used as medicine, they were used in religious and spiritual ceremonies, daily routines, for beautifying and cleaning purposes, and of course, as food. The medicinal properties of herbs used to be widely understood among everyone so there was an understanding that using herbs as part of meals warded off diseases and contributed to optimal health. Herbs are still widely used today as food but mostly for taste alone, while their healthy benefits go largely unrecognized. The more one understands how truly life-enhancing herbs are, the more they can be fully appreciated and enjoyed.

One way to enhance salads with herbs is to throw in fresh whole herbs or edible flower tops. I love putting in fresh basil and cilantro into my salads, and I use them as half the greens base, not just a few here and there. Fennel is a delicious addition too, although the upper parts are generally considered a vegetable and the seeds are considered herbs, all three of those plants mentioned help with digestion. Cilantro also shows evidence of helping to eliminate heavy metals such as lead from the body, so it is a good fit for eating with fish (fish tacos!) or other foods that might have some metal toxicity. Basil shows anti-inflammatory activity and anti-microbial activity as well as is an herb for the digestive system.

Another way to incorporate herbs into salads is to make an herbal vinegar and/or an herbal oil for salad dressing. These can be used in other ways of course, but since it’s summer and prime salad season and it might be time to try a new dressing about now. It is so easy to infuse vinegars and oils and they make lovely gifts too.

To make a vinegar, start with a clean, sterile glass jar. Add in the fresh (rinsed and dried) or dry herbs of choice, the amount depending on how strong the herbs are and how strong you want the taste. For example, if you are using garlic, rosemary, black peppercorns, and basil, you will want less garlic and peppercorns, and more rosemary and basil. Fill the jar about a quarter full of the herbs, then pour the vinegar over the herbs and filling until nearly to the top of the jar. Let it sit 2-4 weeks, depending on how strong you want it, then strain out the herbs and decant into pourable bottles. Adding back in a few herbs for presentation and further herbal potency is an option.

An oil can be made in the same way as a vinegar except you definitely want to use dried herbs with oils. Any water content in the herbs (or jars) can be a problem with oil, as in a botulism problem. You can also make culinary oils using the quick method just as you can make medicinal oils, though the heating time can be less than medicinal oils. As with vinegars, once the herbs are strained and the oil poured into bottles, dried herbs can be added back in for a pretty presentation and added flavor.

Vinegars can last for years while oils should be used up within a few months. If you notice mold or cloudiness with either your vinegar or oil, get rid of it.  Experiment with your favorite herb or herbal combination, or look to a traditional combination such as the herbs used in a bouquet garni to get started. A bouquet garni traditionally uses bay leaves, parsley, and thyme, but other common additions are rosemary, oregano, and basil (pictured above.) 

I’ll be teaching a DIY class at 21 Acres on August 3rd with more fun culinary crafts such as making vanilla extract. I’d love to see you there!

 

Current Legality of CBD

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Has there ever been a more confusing natural supplement in terms of legality than CBD? I remember when ephedra was the star of legal matters about 15 or so years ago, but CBD’s legal status has stayed questionable for even longer than any other supplement I can remember. It can be readily found where I live in western Washington, but every state is different and it varies in other countries as well. I’d love to know what the status is where you live so if you have a moment, comment on where you live and CBD’s status, or contact me with a quick status report.

The answered questions below have been provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people. In short, we share what’s happening in the natural foods and products industry when we feel it relates to our audience, and I always get questions about CBD, so if you are curious, read on.

Federally legal, but illegal in certain states, marijuana’s cousin, hemp, is steeped in regulatory confusion. Get answers to some of the top legal-based questions about CBD.

  1. Did the 2018 farm bill make it legal to sell CBD in all 50 states?
  2. Yes … and no. The farm bill removed hemp from the Controlled Substances Act. The farm bill did not, however, preempt—or bar states from regulating the production of hemp or limit them from enforcing laws that are stricter than the farm bill. So, while hemp is federally approved, states can individually prohibit production.

 

  1. Can CBD be listed on an Ingredients label?
  2. There is no law that explicitly prohibits a brand from declaring CBD as an ingredient on its product label. Nor do FDA regulations impose a requirement to disclose constituents of botanicals, such as CBD. However, such disclosure is permitted. Moreover, FDA’s position regarding CBD is not the law, but rather the agency’s interpretation of the law.

 

  1. Can CBD brands republish or share their customer testimonials?
  2. Customers of CBD products use them to treat cancer and various other ailments. They often share success stories with the CBD brands, but those brands cannot republish the testimonials. The First Amendment provides broad protections of free speech—but it doesn’t give a company unlimited rights to endorse or republish its customers’ statements without interference from the FDA. Disease treatment claims, including republished testimonials, are prohibited for supplements as per Dietary Supplement Health and Education Act of 1994.

 

  1. The farm bill legalized hemp; so, does the FDA have the right to interfere with CBD in products?
  2. Yes. The 2018 farm bill addressed problems that have plagued the hemp industry over the years, including interference by the government agency that enforces the Controlled Substances Act (CSA), the Drug Enforcement Administration (DEA). The 2018 farm bill does not, however, affect or limit the FDA’s authority under the Federal Food, Drug & Cosmetics (FD&C) Act.

 

  1. Was CBD first studied as a drug before it was marketed as a dietary supplement or food, as FDA claims? And … CBD is found in hemp, which is in foods, so what’s the real deal?
  2. It’s complicated. The FD&C Act prevents certain articles from being sold in supplements and foods if the article was subject to a drug trial before being marketed in a food or supplement—and CBD was. This is the basis for the FDAs opinion that CBD is illegal as a dietary ingredient. Overcoming FDA’s objections is multifaceted and also includes whether drug trials were substantial and well publicized. In other words, there’s not one clear answer to these questions.

 

  1. Does the FDA’s position on CBD apply to a brand if the product label states that the product is hemp extracts?
  2. Yes. Many U.S. companies aiming to profit on the rising demand for CBD are now selling “hemp extracts” in the United States. The FDA isn’t fooled by nomenclature.

 

  1. The FDA recently accepted three GRAS (generally recognized as safe) notices for hemp seed-derived food ingredients that included CBD. This is confusing. What exactly IS the agency’s position related to CBD in food and supplements?
  2. The ingredients in question contained CBD and tetrahydrocannabinol (THC), but only in “trace amounts” according to the FDA. The seeds may pick up such amounts, the FDA explained in a constituent update, “during harvesting and processing when they are in contact with other parts of the plant.” In a marijuana Q&A regarding the addition of CBD and THC to foods, the FDA said its GRAS conclusions do NOT affect the agency’s position and scrutiny.

 

  1. Are CBD-selling companies required to invest in safety studies or research?
  2. In theory, yes. Dietary ingredients introduced into the US market after October 15, 1994, are required to have a new dietary ingredient (NDI) notification—a dossier of safety and toxicity results. In reality, very few ingredient suppliers have undertaken NDI’s and the FDA has rarely gone after companies for violating this tenet of DSHEA legislation.

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I’ve written before that I do notice a difference in my anxiety levels when I take CBD, and others have told me they really have a surprising amount of relief from using it externally on nerve damage or aches and pains. If you haven’t tried it, and you want to, I suggest doing it soon before CBD goes the way of ephedra (no longer available). Hopefully it won’t as more education circulates about the fact that CBD does not cause a ‘high’, but just to be on the safe side, try it sooner rather than later.

The legality of CBD seems like an issue that won’t have a universally applicable answer any time soon, if ever. I’ve even heard rumblings about credit card companies refusing to allow their systems to be used for CBD or legal THC purposes. I have no idea where that is headed, but it seems everyone has an opinion on these botancials. What’s yours? Have you tried CBD? What did you think? I’d love it if you comment or contact me about your thoughts and experiences.

Thanks for reading and please share with others curious about CBD. Have a lovely rest of your week!

Lavender Lore

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This Saturday I’m giving a DIY class on using French lavender and French green clay to make bath and body treats to celebrate Bastille Day (a day early). I thought I’d share a bit of the history and folklore of lavender here that I’ll be sharing in the class before we start crafting.

Lavender first originated in Arabia, then spread to the Greeks who considered it sacred. Egyptians used it in mummification process and were the first to make it into perfume. The name lavender comes from the Latin word lavare, “to wash” because the Romans used lavender to scent their baths. It was expensive at that time and only used by the wealthiest Romans. Lavender has long been used for cleansing purposes, and it was even used to ward off plague in the middle ages. By that time it was more common and less expensive, so even poor villagers would tie lavender around their wrists in hopes of keeping the plague away.

Lavender’s essential oils are antibacterial and it is used externally as well as the herb being used internally in tea, tinctures, or eating the flower tops on salad. The essential oil is sometimes used internally but only do so on the advice of a trained professional. Taking essential oils internally can be dangerous, even deadly, and they have a drying effect on the internal tissues, plus it is not a sustainable use of the herb. Keep in mind, the essential oils are present in the herbs themselves, (that why they smell the way they do!) whether using fresh or dried herbs, so those e.o. qualities are there without the potency of just the essential oil alone.

There are four categories of lavender with many hybrids and species. Lavandula stoechas is the category sometimes known as French lavender. They all more or less have the same characteristics and can be used interchangeably, but French Lavender has long been prized in perfumery for its strong scent.

Lavender in general has also been traditionally used for its therapeutic benefits and actually is known for beginning the research into the medicinal qualities of essential oils. The story goes that a French chemist and scholar named René-Maurice Gattefossé had an accident in this laboratory which resulted in burns. The story says he plunged his arms which were on fire into a vat of lavender oil “accidentally” although some say after he put out the flames he intentionally put lavender essential oil on the burns. Even though the specifics of the story are unclear, either way, he had such great results and so little scarring that he continued to study the medicinal qualities of essential oils and used that knowledge of lavender on WW1 burn victims. This is said to be the real beginning of the study of essential oils for medicinal use.

Essential oils are 99% of the time, not to be put directly on the skin without a carrier. Lavender essential oil is one exception to this rule as it is tolerated ‘neat’ by most people, and can be therapeutic in cases of burns, bug bites, cuts, and acne.

Lavender essential oil is known to be a relaxing scent that blends well with all other essential oils. It is great for uplifting moods and allaying anxiety. A blend I recommend for anxiety and panic attacks is lavender and neroli, while a good blend to help fight depression is lavender and orange or lavender and grapefruit. All the citrus oils are anti-depressant and lavender adds in a relaxed component. BTW, if you clicked on those links and are surprised by the price of neroli, it’s important to know that neroli is one of those higher-priced precious oils but there is a less expensive option. You can get neroli absolute instead, which is already blended with jojoba oil.

In the class I’m giving on Saturday, we will be making lavender bath and body oil, bath salts, lavender and French green clay masks, and a facial toner. It’s so fun to craft with people~ I’d love to see you there! Thank you for reading and please share with lavender lovers everywhere.

 

Infused Witch Hazel

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I wanted to show you the end of the process since I showed you the beginning a few weeks back. This is the witch hazel after four weeks of infusion. The witch hazel has clearly been infused with all the beneficial qualities of the rose petals and calendula because the color of the liquid has turned from crystal clear to a deep, warm orange. I prepped some for a facial toner with geranium and carrot seed essential oils, and left the rest without any essential oils in case I needed it for an after sun spray, in which case I’ll use lavender and peppermint essential oils instead.

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Witch hazel is anti-inflammatory, soothing, cleansing, and balancing to skin alone, but infusing it with botanicals makes it a medium for adding more antioxidants, healing, and enhancing properties to your skin. It’s also just fun and so rewarding to see the color change that takes place when infusing it with herbs, so it makes for a particularly good green beauty craft for young teens/tweens and it’s also gentle enough for them to actually use.

Thank you for reading and watching! I also added a couple of other new videos on YouTube on making natural perfumes if you are interested in actual recipes. Watch the alcohol based version first because in the oil based body perfume video I tell you how to (somewhat) alleviate a problem with essential oil perfumes that I bring up in the first one~ the fact that products made with essential oils just don’t stick around as long as chemical fragrances due to their ‘alive’ and volatile natures.

Happy holiday week to all the Canadians and Americans and anyone else out there who has a holiday this first week of July :0).

 

Throwback to Gluten Free in KY

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Today I’m sharing a post I wrote several years ago when we were in the thick of food intolerances and avoidance-s. I’m sharing it this week because we are in Louisville again visiting family, and we still do try to mostly eat gluten-free. The only gluten I can eat is in sourdough einkorn and spelt, and my sons feel better off of it for the most part as well, especially my oldest. If you are thinking of visiting Louisville for the famous Kentucky Derby or perhaps to check out the Mohammed Ali museum, you have plenty of gluten free goodies to look forward to. Here’s the post from my old blog:

Photo Credit: Ray Schuhmann
Photo Credit: Ray Schuhmann

Part of the reason I haven’t written much lately has to do with a trip to see my family in Louisville, KY, which turned out to be a very easy place to visit with multiple food intolerances in our crew. The other reason is the sheer craziness of summer with two high-energy boys~ it takes some time to adjust from school year days to summer days and honestly, I’m still adjusting. But, here’s what you will find in Louisville if you head that way (maybe in May…?) It is the Derby City after all.

Annie May’s Sweet Café is a gluten and nut free place that also has a large selection of vegan items. We went there for lunch and immediately regretted having not gone earlier in the trip. My son thought their vegan cream of broccoli soup was ‘epic’ and three of us got sandwiches we very much enjoyed and I was the only one of the three who is even gluten intolerant. The desserts we ate were delicious~ mostly cookies with cream in the middle, some vegan and some not depending on the person. My sons and I had the vegan kind which were dipped in chocolate too and probably the most decadent thing I’ve had in years. I don’t know what the vegan cream was in the middle but it definitely tasted like the real thing and I did not ask because if I knew how to make those things I might never leave my kitchen again.

Just down the road is Bluegrass Burgers which advertises on its sign outside, “Gluten free buns and beers” but it isn’t just buns and beers actually because I asked about the veggie patty and the black bean patty (they have both!) and those were also gluten-free and vegan. They were nice and patient about my questions, something that can be hard to find at restaurants where the going trend is to hate on people with food intolerances. They were extremely friendly and their food was great but there is one warning, their fries are way too good. Seriously, if you don’t want to eat a ton of them, just say no because once you start it’s all over~ they are seasoned to perfection and more addictive than chocolate covered cashews. Highly recommend this place. (And chocolate covered cashews for that matter.)

And of course there’s pizza. There are several places that have gluten-free options, but we chose Blaze Pizza because they have vegan cheese, all the pizza pies are individual size, and they cook them quickly in a wood fire so there (theoretically) isn’t much wait time. I was impressed that when I ordered the gluten-free crusts and vegan cheeses that they asked me if they needed to change gloves when handling those pizzas. They knew what they were doing when it came to allergies and I felt quite safe feeding their food to my kids and eating it myself. We liked the taste but it kind of reminded me of Chuck E. Cheese pizza, which isn’t necessarily a bad thing, something about it was just similar…the thinner crust, snappier cheese, slightly sweet tomato sauce. But if that isn’t to your taste, there are plenty of other pizza places that have gluten-free crust options, such as Mellow Mushroom, Impellizzeris, Puccini’s, Uncle Maddio’s, and Cottage Inn Pizza, so basically wherever you are in Louisville you are never far from gluten-free crust.

Something else you are never far from in Louisville are natural foods stores, so in a pinch you can always find allergy free food at Whole Foods, Lucky’s Market, or shop local and visit Rainbow Blossom at one of their five locations.

A surprising amount of allergy-friendly food can be found at the most unusual place of all, and I say that mostly because the town’s name is Santa Claus but also because the amusement park there, Holiday World, is, well, an amusement park (and water park) which generally aren’t hubs of allergy free dining.

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Photo credit: Santa’s Little Helper

This place is about 70 miles from Louisville and well worth the trip if you are traveling with kids or just like rides, water parks, and Christmas music in July. Just check out this list of allergy-free foods that you can get there and you’ll be adding Santa Claus, Indiana to your must-do list. The only thing I caution is to have the list handy with you before you go in to order because the people behind the counter weren’t always up-to-date on the offerings. There seemed to be one person in charge who handled the allergic folks and the rest of them waved her down to deal with us. That was fine with me, as long as there was one person dedicated to keeping us safe I was thoroughly impressed. We also had to wait extra time for the allergy free food so another caution is to go before your four-year old is in low-sugar-sunburnt-over-tired-and-hungry-tantrum-mode, but really it wasn’t too long of a wait, 15 minutes maybe. Of course 15 minutes with a hungry child is a lot longer than 15 minutes with just yourself to worry about, so you’ve been forewarned. But both my sons said the place was better than Disney Land, so check it out.

I’m sure there are plenty of other restaurants that accommodate gluten intolerant people but I just want to highlight one more because their menu is very clear with calling out gluten-free items, along with vegan, vegetarian, pescatarian, and whatever other kind of ~ian you want to call yourself, they’ve heard it all before. Ramsi’s Café will fill your worldly cravings when you’ve tried all the gluten-free pizza (impossible!) and eaten all the burgers on gluten-free buns that you can handle. Kids are welcome but if you are going to leave them behind for an evening out with your significant other, this is the place to go. When you are finished with dinner be sure to walk up and down Bardstown Road for some fun shopping and people watching, or grab a movie at the nearby Baxter Avenue Theaters. Enjoy!

If you are interested in pics from this year’s visit featuring a three month old golden retriever puppy, there are a few on my Instagram account. Here are some throwback pics of Louisville trips in the past few years:

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My sister and oldest son 2 or 3 years ago at parents’ house
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In this order left to right: me, painted pegasus, BFF (2016) at Captain’s Quarters
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Epic water gun battle at parents’ house
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Mom and me at Distillery Commons

More DIY Herb Classes

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I’m excited to share with you guys the rest of this year’s herb classes I’m teaching at the gorgeous 21 Acres. The following are the workshops already planned, but I’m also collaborating with them on private events, so if you have an idea in mind of a special GNO, or a unique work outing/team building experience, you can contact 21 Acres or me to coordinate a class. I am also available to facilitate herbal events at other places as well, so contact me if you have something in mind and let’s chat!

https://21acres.org/event/girls-day-out-french-spa-beauty/

https://21acres.org/event/make-your-own-herbal-mood-boosters/

https://21acres.org/event/folkloric-medicines-101-make-your-own-herbal-crafts/

https://21acres.org/event/become-a-master-perfumer/

https://21acres.org/event/cut-the-sniffles-herbal-immune-boosters/

https://21acres.org/event/holiday-culinary-gifts/

https://21acres.org/event/holiday-green-beauty/

Come if you can and please share with anyone who might be interested. Even if you aren’t around for an herb class, if you are in the area then you should really check out 21 Acres in Woodinville. They have a lot of great events there, a working farm, a market with local foods, camps for kids, and the people who work there are all warm and inviting. Definitely a good vibes place! (I took that pic up top there btw.)

Have a great solstice everyone!

 

 

Summer HABA (Health and Beauty Aids)

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Here are some of the recent samples that I received from the New Hope Network. The surprise flavor winner is this Kids Probiotic from Kyo-Dophilus. It’s a surprise because my kids generally like gummy vitamins far more than any other kind of chewable supplement, but this one is vanilla flavored and very good. In fact, every time my oldest took one he had to comment on how good it tasted, so I eventually had to try one, and he’s right, it’s really good! If you can imagine a small chewable tablet tasting like vanilla ice cream, then that’s pretty much what these are, but they are dairy free, gluten free, and soy free. They have 1 billion CFU and three different strains targeting regularity and immune health. If you are having trouble finding a probiotic your child will take, I’d give these a try. Suggested use if for kids 4 and up, but younger than that can take half a tablet crushed and mixed with food or juice.

Also for youngsters, this adorable face stick sunscreen is specially designed for babies. It is by Earth Mama, is SPF 40, and the active ingredient is zinc oxide so this is a healthy, mineral based sunscreen. For a reminder of which ingredients are good and which are sketchy, read the post here. It is a very clean formula with natural, moisturizing ingredients and absolutely no (potentially irritating) smell. Plus the packaging is really sweet and I have to admit I have a weakness for good packaging.

For the older-than-infants set, this sunscreen by Goddess Garden is for those with sensitive skin. It is SPF 30 and also has zinc oxide as its active ingredient. It is reef safe (so is the baby face one above), vegan, cruelty free, and water resistant. This rubs in much more easily than any other mineral sunscreen I’ve ever tried so I’m sold on it. It is labeled as ‘sheer’ and it really is! When I rub it on I can see a little bit of residual shine, but not the layer of actual sunscreen which I normally see with other brands.

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Sun Chlorella is apparently the only company that properly pulverizes their chlorella for optimum access to the nutrients. This is one mega-green-tasting supplement and I’m very used to taking green powders. I like it, it tastes exceptionally healthy, although I add a squeeze of lemon to it because it is just so very green tasting and the lemon gives it a lighter kick. They do make tablets too if you are not one to drink your greens. It is full of great nutrients, including B12 which as any vegetarian or vegan knows is nearly impossible to find in non-meat sources. They have 25% off their website for June, so if you want to check them out, now’s the month!

Curaleaf sent a CBD tincture that is flavored with lavender and sweet orange and is by far the tastiest CBD oil I’ve taken. As CBD always does, it helped me feel less anxious in situations which normally trigger my anxiety. They also sent a menthol lotion which came in handy the other morning after I woke up with a sore neck and shoulders. I used the CBD lotion and it worked quickly to soothe the pain away. These patches look interesting too.

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I haven’t had a chance to try this allergy supplement from Tango Advanced Nutrition because my sons and I seem to be getting off easy this year with allergy season. There are not a lot of herbal allergy supplements though so I thought I would share this one called AllerPhase in case you are looking for something to try. It has great reviews on amazon with 57% being 5 stars, so if you are suffering with allergies, this just might be your saving grace.

Thanks for reading and I hope you are enjoying the beginning of summer (here in the northern hemisphere anyway). I can’t believe we are coming up on solstice already in a couple of weeks and soon this entire year will be half over! When will they make a supplement to slow down time?