Kristen

Mission Possible Challenge

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This post is part of a blogging challenge called: Divine Mission~ Possible, created by fellow blogger litebeing chronicles. The idea is for people to write about what their mission is, where they are on it, and really anything that relates to that. If you would like to join the challenge, please do! The challenge lasts through November and I did last year’s and found it to be quite inspiring to read the other bloggers posts and have to think through my own (Sense-ational Scents).

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I believe we are all here for a reason, or rather reasons, and that we all have special attributes, unique characteristics, and specific experiences that make up our paths and passions. Whether we fully enact these missions is up to us, though it is my belief that how we show up in the world on a daily basis is part of our mission, and every single day our missions leak out of us whether we like it or not. If we are on a path that resonates with our passions and values, then the ‘leaking’ is going to be mostly light-filled and uplifting. If we are not, then the leaking will come out as confused, inconsistent, and disembodied, though it may still be beautiful, but lacking clear energy behind it. (By the way, have you ever noticed how similarly spelled mission and passion are~ there must be something there!)

My mission relates to herbs, ecology, natural health, green beauty, and educating. 6E725201-6137-4617-B2DF-7FFBFFC0C674[1]The state of the environment is deeply concerning to me and specifically the state of our collective relationship to the environment. We (including myself) are not in flow with nature, giving and taking in a balanced way, but instead taking and taking with little regard for sustainability. It is my belief that the more people engage with nature in all ways, understanding nutrition beyond trendy diets, how herbs can help create and maintain health, how what we put on our bodies and the chemicals we surround ourselves with impact our moods, hormones, overall health, beauty, and aging, then that relationship with nature will start to be repaired. We have the ability to turn around humanity’s destructive ways, but it will take individual relationships to do that.

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Personally I love to create with herbs and building community through bringing people together to learn about herbs and making products with them. That is the next step in my mission and one that I’ve begun through the online courses I created, but creating with people in real life is something that I feel is an important step in this digital, often lonely era in which we live. I’ve actually been engaging in Facebook groups lately (although FB is not my favorite place to hang out!) trying to get a feel for what people need/want/are missing in terms of natural health and herbs and wow, there is quite a lot of misinformation out there. I’m hoping to provide people with reliable resources and inspire others to always seek out herbs and other natural products to help create and maintain optimal health and well-being. Even if it seems like something that seems just genetic, like hair loss, or there’s nothing to be done about it, like food intolerances or gum recession, or something that requires pharmaceuticals, like high blood pressure, there are always natural options to try, even if just as complimentary therapy to whatever pharmaceutical is needed.

How we treat ourselves is also how we treat others, including the non-human beings we share the earth with such as plants and animals, and earth itself. The more we take care of ourselves in natural, holistic ways, the more it reflects in our our overall wellness and longevity, and in every relationship we have. It’s a microcosm of the macrocosm and interconnected on every single layer. For me, I want to help make it a joyful, beautiful experience, because healthy food isn’t about deprivation, it’s about enjoyment and long-term goals, and green beauty isn’t basic, it’s luxurious, and herbs and other natural remedies are not folk tales, they are effective and our birthright. I’ll admit, being ecologically aware can sometimes be depressing, but I truly think if we focus on the beauty and joy of the natural world and how we interact with it, then we can collectively create positive change.

These values, passions, and missions have been a part of my life since childhood, and if you want to read more about how they have manifested in my life, I wrote about that here: Herbal Journey.  I would love to hear about your life missions and where you feel you are on that path. If you want to read more of these, you can find links to others on litebeing chronicle’s page.

I’m inviting energy healer, Nicole, to join in on this challenge and anyone else who would like to give this some thought and share. Good Luck on wherever your mission takes you!

 

 

 

 

 

 

 

 

Body Oils DIY

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Making your own body oils is a great way to customize your base oil blend and your essential oil blend. Ayurvedic tradition advises massaging yourself with oil daily as a way to ground yourself and calm out-of-balance doshas. In Ayurveda, there are three doshas that govern all things~ the seasons, the time of individual lives (youth, adulthood, old age), and our own bodies, minds, and spirits. The three doshas are Vata, Pitta, and Kapha, and there are online quizzes to help you determine your  dosha profile. I like this one because it gives you your results immediately but you can take several and compare them. They will probably all be slightly different but should give you an idea of your personal profile. When you think about your dosha makeup, it is best to think of what you were like as a kid, because imbalances build up and your current state might not match your fundamental dosha profile. It’s important to understand that we all have all three aspects in us, it’s just that one or two will generally be more predominant. Think of a number scale of 1-10. One person might be 3 parts Vata, 5 parts Pitta, and 2 parts Kapha. Another person will be 4 parts Vata, 2 parts Vata, and 4 parts Kapha. Why does it matter then? It matters because the aspects that are predominant are the ones most likely to get out of balance. Any dosha can be out of balance, but if you are predominantly Pitta for example, it is more likely that your Pitta dosha will be out of balance, meaning Pitta type problems (such as inflammation). When a dosha is out of balance, it means it needs to be calmed, and since each dosha responds differently to various foods, herbs, activities, etc, so it is important to know what your personal profile is and what might be acting out of balance.

If you want to customize your body oil to suit your dosha, I have pins on a board that can help you do exactly that: https://www.pinterest.com/herbbaker/ayurveda/

Beyond Ayurveda, body oils are also just a great way to indulge in aromatherapy for health, well-being, and the pure pleasure of the scent. You can base your essential oil blend on mental/emotional needs, chakras, moods, or simply for the perfumery. For a base oil, you can use sweet almond oil, grapeseed oil, castor oil, jojoba oil, apricot kernel oil, or sesame seed oil either singly or blending them. Personally, I like to blend 2 or 3 oils together and often use an herbal oil as one of the oils in the blend, such as rose oil. I usually reuse a 3.4 oz dark glass bottle but you can use any size glass bottle that you have. The size I use lasts about a month with morning and night use. Dark glass is best but as long as you keep it out of light and heat it should be fine.

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I use three 1/8 cups + one 1/16 cup of base oil for my 3.4 fl oz bottle. For example: 1/8 cup herbal oil, 1/8 cup almond oil, 1/8 cup grapeseed oil and 1/16 cup apricot kernel oil.
Fill your bottle with the base oils you are using, leaving room for the essential oils. Add in the essential oils, using 30-40 drops per ounce of base oil. You can add more if you know you tolerate essential oils well, but if you are just beginning to work with them, stay on the lower end (30 drops per ounce). For example, in my 3.4 fl. oz. bottle, I add between 100-120 drops of essential oils. You don’t need a lot of essential oils to get their benefits, so don’t worry that you don’t have ‘enough’. They are subtle but dependable workers and they will always do their job. Also keep in mind that no matter how strong you make your oil, the scent will not last as long as chemical fragrances so reapplying throughout the day is a good option. You aren’t going to want to put body oil all over yourself during the day though because oil stains clothing and it’s just not feasible, so if you want the scent to be around you all day then I advise making a smaller container as perfume that you can apply to your pulse points throughout the day. If you want to learn how to make perfumes with essential oils, either in an oil base, alcohol base, or as a solid perfume, then please check out my course in exactly that, which also has guidelines on blending for different purposes (health or scent), why chemical fragrances are bad for us and bad for the earth, and why blending with top notes, middle notes, and base notes matters. Another option for a hit of the scent during the day would be to make a body spray that you can dose yourself with when the mood hits. 6A0F62A7-0DF4-4480-A34A-36C47974495D[1]

The best times for body oil application are upon waking and before going to sleep, so I often make up a day blend and relaxing night blend. For the day time some good uplifting scents are: bergamot, clary sage, and frankincense, which is actually a great anti-depressant blend. Citrus essential oils such as orange, lemon, grapefruit, and lime, are good for joyful energy and are often part of weight loss blends because of that. Citrus essential oils can increase photo-sensitivity, though so do be careful if you are in a sunny part of the world and be sure to wear your sunscreen with citrus oils. Rosemary is stimulating for the mind and traditionally used to aide memory, and it blends well with orange for confident energy and clear thinking. Although lavender is a relaxing scent, it is also the most blend-able essential oil and can combine with just about any of the other essential oils, either for day or night. In a bedtime blend I always include lavender and a wood, such as sandalwood or cedar. The wood oils have a lovely grounding ability which can work for daytime too, especially if you tend to feel scattered. Just like the tea, chamomile essential oil is calming and relaxing and perfect for a night blend, and neroli is a traditional anti-anxiety scent. In fact, neroli blossoms used to be used in bridal bouquets for their anti-anxiety action so it’s a great choice for day or night. By the way, neroli and sandalwood can be bought premixed with jojoba oil for a more affordable purchasing option since those two are rather expensive.

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When in doubt, just follow your nose because whatever you like best is going to keep you motivated to use it, and feel free to contact me if you have any questions. Body oils are a great way to moisturize your skin with the purest, greenest, and healthiest ingredients possible, plus you get to customize the scent for your own personal needs and tastes. Have fun with it and keep in mind that you can pour some body oil into your bath, or use it as massage oil, or even give body oils as gifts. Please share with anyone who might be interested and if you haven’t already, subscribe for more wellness posts like this one.

 

 

Dairy-Free Creamy Cauliflower Soup

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I originally wrote this recipe for Basmati.com which has a wealth of Ayurvedic inspired wellness information, but I wanted to share it here too because it is one of my favorite soups. It has several steps but it is all very easy to do and it’s worth it, trust me. I’m not one of those people who embraced using cauliflower as rice or as any kind of grain substitute as was all the rage for a while there, so I’m not a huge lover of all things cauliflower, but this soup is delicious. The garlic and leeks are what really make it special so I add in a lot of those, but you can definitely tone it down if you don’t care for the allium family that much. Garlic is so healthy for the cardiovascular system and also for keeping germs and viruses away though that I recommend large doses if you can handle it.

In a family with gluten, dairy, soy, egg, and nut intolerances, indulging in creamy anything is quite rare. My oldest son and I are big soup lovers, though, and he especially loves creamy soups, so I’ve tried my hand at several vegan recipes using coconut milk, but we just aren’t always in the mood for the subtle taste of coconut. I’ve discovered that with enough olive oil in the cooking process, and by roasting the veggies first, we can end up with a creamy soup without any dairy or dairy alternatives whatsoever – and the taste is truly superb. It is one of those meals that you have to remind yourself is actually incredibly healthy –  just veggies, olive oil, herbs, and spices –  because it really does taste like a decadent treat. Here’s the recipe:

Creamy Roasted Cauliflower Soup

  • 1 medium to large head of cauliflower
  • 1 large leek
  • 2-4 cloves of garlic, depending on taste (I use 4 because I like it good and garlicky)
  • 1 small-medium yellow onion
  • 4 cups of vegetable stock
  • About 2-3 Tbs olive oil
  • ½-1 tsp sea salt
  •  Several turns of fresh ground pepper to taste (you can always add more, so start on the smaller side)
  • 1 tsp or more Herbs d’Provence or thyme

Preheat oven to 425 degrees Fahrenheit and pour olive oil onto a cookie sheet (or some other roasting pan) and rub it around until the bottom is covered, or cover the bottom with parchment paper. Chop the cauliflower and leek up into bite size pieces and put them on the pan to roast with the garlic cloves. Pour olive oil on top of the vegetables, trying to make sure each piece has been touched. I do this by pouring the oil in a crisscross fashion over the pan, and then I roast the vegetables for about 30 minutes, turning them over once or twice during that time. They will be done when there are brown bits on top in places.

Meanwhile, chop the onion and sauté it in about 1 Tbs olive oil in a large pot on medium-high heat until translucent (about 3 minutes).This is also when I like to put the salt, pepper, and herbs d’Provence (or thyme) in the pot, but remember: you can also add more salt and pepper later, so start with small amounts. The soup is so flavorful with the garlic that you might be surprised at how little salt in particular that you need.

Add the four cups of vegetable stock to the pot and bring to a quick boil before turning it down. When the vegetables are finished roasting in the oven, put them in the pot of soup and let it all simmer together for about 5 minutes before turning off the burner and letting it cool a bit prior to blending. Pour the soup into a blender and watch it turn into creamy deliciousness in less than a minute, and then taste to make sure it has enough salt and pepper to your liking.

This soup is best with an herb-y bread to dip into it, such as focaccia or rosemary bread. I usually make my own focaccia style bread sticks with Trader Joe’s flat breads by adding olive oil, some seasoning salt, rosemary, basil, and oregano to the top of the flat breads and baking them at 425 for 10 minutes.

Easy gluten-free focaccia
Makes great bread sticks
Ingredients are gluten, dairy, and egg free

Canyon Bakehouse has a delicious gluten-free and dairy-free focaccia also, but if you can eat gluten I recommend rosemary bread such as The Essential Baking Company’s yummy version.

Please share this with anyone who might be interested, and please subscribe for a weekly wellness post if you haven’t already. It’s free and you can unsubscribe any time.  Happy Halloween to all who celebrate!

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Gluten Free in Dublin, Ireland

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This is a post I wrote for my former blog back in early 2017, after a trip to Dublin. I happen to be feeling restless lately and a friend of mine just jetted off to Dublin (for work, but she’s gotta eat!) so I reread this post in order to remember all the restaurant names to recommend to her and I thought I might as well share it here too. These places are great whether you need to eat gluten-free or not, but if you are avoiding gluten, Dublin is an easy place to meet all your needs.

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Dublin was a surprisingly easy place to accommodate food intolerances and allergies. We found the food there to be fresh, healthy, and enlightened, as in menus marked with gluten information or restaurants having Paleo picks (not that we eat Paleo but it is generally gluten-free) and one even celebrating a month of the Paleo diet by offering an entire menu devoted to it. This restaurant, Saba, was right around the corner from our hotel and I could have ordered many things off their menu without having to worry about gluten. When we ate there we ordered rice with our pick which is decidedly un-caveman-ish, so we weren’t beholden to the Paleo diet thankfully, and got an excellent meal out of it.

Another place right around the corner from our hotel was our favorite restaurant of all, a healthy little breakfast, lunch, brunch place called Cocu. There are three locations and it looks like they are even open for dinner at one of two of those places so there are plenty of options for checking it out. Their menus are simple although a little hard to describe so I encourage you to look at them yourself and be inspired. Maybe so inspired that you open up your own version of their tagline “A Healthy Obsession”, and if so, please let it be within 15 minutes of Redmond, Washington because we truly were obsessed and it’s one of the first things I missed when we got back home. Basically, the main lunch items are these bowls where you choose your meat or vegetarian main which is cooked with certain spices/sauces/veggies to complement it, then add two sides such as mixed greens or rice or sweet potatoes or something else, then add a topping such as seeds, nuts, or herbs. It’s all in a big bowl together and works every time, no matter the combination. They also have soups, wraps (not gluten-free), and hot pots which is something like red lentil curry over rice and you add tofu or chicken which was my favorite dish there. Anyway, I could go on because I haven’t even started on the coffee bar area, breakfast items, or side pastries which included many gluten-free items, but unless you are in Dublin right now and can check it out yourself, there’s no point in sharing any more of the obsession.

It’d be a shame to go to Ireland and not get fish n’ chips, and luckily Beshoff Brothers has us gluten-free gourmands covered. This is not a fancy place, just as a proper fish n’ chips place should not be, but it was clean and bright and their gluten-free menu had onion rings on it which I can’t recall seeing anywhere ever before this place. This wasn’t our healthiest meal but it actually wasn’t overly greasy and we both were quite satisfied with our meals, (not gf for my husband, gf for me).

You can even have your sandwich cravings easily satisfied at O’Briens Sandwich cafes. They can make you a sandwich on gluten-free bread which also happens to be egg free, dairy free, and soy free. (Yay!) They use a brand called BFree which isn’t carried in my neck of the woods (yet) but I hope it’s coming soon because they have pita bread which is so hard to find. Do be aware that if you want your sandwich toasted though, it is toasted in the same oven as the traditional breads. I did have mine toasted and felt perfectly fine for the record, but you have to judge for yourself your own level of sensitivity. There are plenty of O’Briens around Ireland so you aren’t ever too far from a sandwich which is a nice change of pace.

Another restaurant that my husband and I found ourselves returning to the very next day after a fantastic dinner and ordering the exact same meals as the night before is Balfes.  They have plenty of gluten-free options and the food is fresh and delicious. I had a salad with chicken on it that used guacamole instead of dressing and oh my gosh, why haven’t I done that before?! It was brilliantly executed and my husband loved his meal also. We even thought about going there for a third night in a row but ended up just being too lazy.

Marks & Spencer (M&S) has plenty of gluten free options in their ‘food hall’. They do have a section of gluten-free items such as pastas, cakes, breads, granola, etc, but I only bought the granola because their baked goods all have egg in them. They have a lot more to offer though in their prepared foods sections which seemed to make up about the entire store. I’ve never seen so many individually wrapped meals in my life~ Trader Joe’s has been way outdone. My husband and I got breakfast from there several times and take-away dinner at least once. He was especially fond of the place and kept saying things like, “Look at that lettuce! It’s practically standing up it’s so fresh! It’s like it’s trying to get our attention by waving it’s arms and saying ‘pick me!'”. The fresh produce there did seem exceptionally vibrant considering it was January and I wasn’t aware that Ireland had a robust winter farming industry. I still don’t know what the deal is with their produce~ if it’s grown in greenhouses or imported from somewhere else on some wicked fast plane or what, but they have a good thing going though however they are managing it. Also, I should say that before going I had the impression M&S would be extremely expensive but we found their prices to be quite affordable which was a definite plus.

There are health food stores called Nourish around Dublin that have gluten-free options such as crackers, cookies, etc. The one I went into on Grafton Street didn’t have a huge selection but I did buy some crackers and chocolates from there which were tasty. But here’s a warning to take to heart~ if you rely on melatonin to help reset your body clock and beat jet lag, bring your own because we were told at Nourish that it is illegal to sell it in all of Ireland.  Fortunately I did bring some along but we were hoping to get more there and were sorely out of luck. What does Ireland have against melatonin? Another mystery to solve I guess.

Before going to Dublin I found a lovely listing of restaurants that are gluten-free friendly. I was so thrilled with finding it but in all honesty I didn’t have to go back to it often because it seemed everywhere I checked out had gf options. I made it a habit to look at every menu that I passed just to see how gf friendly it was and I found Dublin as a whole to be extremely aware and accommodating on that front as well as on all fronts really. It was a friendly, polite, energetic, and open place that I hope to return to soon and maybe get a chance to see the countryside a bit. If you are wondering where to take your next big vacation and gluten matters feel like a confinement, rest assured that Dublin will embrace you and your gluten issues with open arms and fantastic food.

One last thing to mention, before going I made sure to request gluten-free foods for our Delta airlines flights. They actually did a great job with the meals and I always got mine before they delivered the other passengers’ meals so I never had to wonder if they’d remember or not. I actually couldn’t even eat all the food they brought me which always included fresh fruit and/or salad which is so nice to have on a long flight. I was impressed.

Please share with anyone heading to Dublin, and if you haven’t yet, subscribe for a weekly wellness post. Also, please comment below on any experiences you have had in traveling through Ireland~ I’d love to hear it!

 

Online Courses and Immune Supporting Herbs

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I hope everyone is staying well as the cold and flu season kicks in. I’ve increased my astragalus intake and echinacea is on my list to buy to have on hand, just in case. Astragalus is an adaptogenic herb that is best known for its immune boosting properties. It is the kind of herb that works best long-term, so taken in smallish amounts over the course of the winter months for example, or anytime of year where you find yourself fighting a disease, bacteria, or virus. It is safe for kids too and can be found in kids’ formulas. Echinacea on the other hand is not for long term use. It is best used when you feel yourself getting sick with a cold or flu, and helping you to fight it for the duration of the cold/flu, but then you stop taking it when you have recovered. Using astragalus in a larger amount than the maintenance protocol can also help you during a viral or bacterial situation, but that is not traditionally its best use. Another immune boosting option is a medicinal mushroom such as reishi. I’m going to make a crystal ball prediction that medicinal mushrooms will be the next group of herbs to climb the trendiness ladder which the adaptogens currently dominate. I see they are already increasing in popularity lately as people search for immune support through cold and flu season, as well as for support through serious illnesses such as cancer. These mushrooms just might be my next mini-course.

Speaking of my courses, I wanted to give everyone a head’s up that this is the last week that my online courses will be completely free. I am still working out how to best get the ingredients for the classes out to students so the courses will soon include an option to purchase kits with the classes so people don’t have to go searching for the herbs, essential oils, and other ingredients. All the materials will instead arrive at their door and the classes will truly be hands-on and time-friendly then. In the meantime, you can go through the classes for free with all the information presented first, then (usually) a demo video after the information. I say usually because the adaptogens mini-course is purely informational at this point, though that might change in the future. The courses do include links so you can order the ingredients as you go through them, but I want to make kits readily available so you aren’t buying more than you need and everything comes at one time. So far I’ve gotten a lot of great feedback on the courses and been able to make some improvements thanks to the many comments. The most popular course so far has been How to Make Natural Perfumes with Essential Oils and it was actually the first one I made. It covers the basics of essential oils vs. fragrances and how essential oils are made, how to blend for scent and/or emotional and mental support, and how to actually make alcohol or oil based perfume and solid perfume, and more. The adaptogens one was next because as popular as adaptogenic herbs have become, there still seems to be a lot of confusion on them. The mini-course covers why adaptogens are so popular now (hint~ it has to do with chronic stress in the modern age), what systems in the body are effected directly and indirectly, and five popular adaptogens with their traditional uses. The Art and Craft of Herbalism is the latest one I finished (I’m working on more to be released soon!) and has recipes and instructions on how to make herbal concoctions at home, including infusions, extracts, oils, syrups, and more. It’s a real DIYer’s herbal handbook.

Here are the promos for each course:

How to Make Natural Perfumes with Essential Oils:

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Adaptogens:

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The Art and Craft of Herbalism:

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Take care of yourselves in every single way that fills you up. Keep in mind self-care should include mind, body, and spirit. Please share this with anyone who might be interested, and if you haven’t already, please subscribe for weekly wellness delivered to your inbox.

Smoothie Recipes

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When I first started really trying to kick food intolerances, I began making protein smoothies for breakfast because my naturopath and my own research into healing food intolerances made it clear that protein is vital. That was years ago but I still do it every single day because I have found my blood sugar stays stable with a big dose of protein to start my metabolism in the morning. It’s an excellent way to take herbs too, powdered or tinctured, and I like to sneak in as many greens as possible. Now I’m making two smoothies in the morning in an effort to get more protein into my youngest before he goes off to school because he says he gets hungry before lunchtime. I sneak greens into there as well, and some herbs too. The first recipe is what I make for myself.

Berry Green Protein Smoothie

1 T. of chia seeds

1 teaspoon herbal adaptogen mix and 1/2 t. digest mix (optional but recommended)

1 leaf of kale torn into pieces or a handful of spinach

1 scoop Vanilla Protein Powder by Vega

1/2 of a frozen banana

around 3/4 cups frozen berries

First I fill the blender with 1 cup of cold water (more or less) and add 1 T. of chia seeds and let them soak for about 10 minutes. Chia seeds soaking

Next I add my 1 teaspoon herbal adaptogen mix and 1/2 t. digest mix,

then about 1 leaf of kale or a handful of spinach if I am out of kale.

Kale added

Next the protein powder goes in, along with about half a frozen banana (I freeze them myself) and about 1 C of frozen mixed berries. I use Vanilla Protein Powder by Vega because my naturopath recommended it when our family was avoiding a whole slew of foods due to intolerances. It is a vegan protein powder that is exceptionally tasty and clean, with greens built in.

Frozen fruit

After that I warn anyone nearby that I’m starting the blender because it’s loud. Feel free to replace the water and seeds with milk of choice in either of these recipes.

Berry Green smoothie

The following smoothie recipe is more kid friendly because of the vanilla yogurt, and I put in less greens and herbs. The yogurt makes this smoothie fluffier and more whipped. My youngest still gives me a little bit of a hard time about it and drinks less of a serving than I would like, but the rest of the family happily drinks all of theirs so it’s worth it.

Strawberry Vanilla Smoothie 

1 tablespoon ground flax seeds

1/2 teaspoon adaptogen mix (optional)

1/2 teaspoon digest mix (optional but highly recommended)

Small handful of spinach or kale (optional)

1/2 cup Vanilla Siggi’s Yogurt

one scoop of Vega’s Vanilla Protein Powder

1 frozen banana

1.5 cups frozen strawberries

1/4 teaspoon vanilla extract (optional)

Fill the blender with 1 cup or so of water and 1 tablespoon ground flax seeds. Let the seeds soak for about 10 minutes. Add 1/2 teaspoon adaptogen mix and 1/2 teaspoon digest mix. Next goes in a small handful of spinach (as long as no one is looking!) and 1/2 cup Vanilla Siggi’s Yogurt which is full of protein and not too much sugar. Add a scoop of Vega’s Vanilla Protein Powder, a frozen banana, and about 1.5 cups of frozen strawberries and 1/4 teaspoon vanilla extract if you want. Blends up to be enough for three servings, one of which is rather small though.

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My youngest also insists that the smoothie tastes *much* better when sucked through a straw. We have a few plastic straws left in our house from bygone years, but now I wouldn’t buy them even if I could find them. I went looking for eco-friendly alternatives and only found metal ones, which will hopefully work for his very discerning taste buds, but I found these other alternatives in an article by Delicious Living which I want to try out, especially the 10 inch smoothie straw. Here are the eco-friendly straws from the article:

EcoStraw 10-inch Smoothie Straw:

ecostraw

Hewn in the United States, this Pyrex, dishwasher-safe straw is wider than standard straws to accommodate viscous liquids like smoothies.

Susty Party Paper Straws:

sustystraws

Compostable in municipal facilities, each beautiful, celebratory 7.75-inch straw comes from renewable, sustainably harvested paper. Plus, they’re made in the U.S.A.

CocoStraw Stainless Steel Drinking Straws:

cocostraw

Made with food-grade stainless steel, these unbreakable straws are perfect replacements for plastic varieties. Each four-pack comes with a cleaner, too.

Seattle is one of the first cities to ban plastic straws and utensils, but hopefully these disposable items will be nothing but a thing of the past soon. Might as well get used to the more eco-friendly alternatives now.

Please share with anyone who might be looking for a new smoothie recipe or plastic straw alternatives, and please subscribe for weekly wellness blog posts.

 

 

 

 

Herbs and Essential Oils for High Blood Pressure

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High blood pressure, otherwise known as hypertension, is extremely common, and it’s no surprise considering this is one health issue where stress and anxiety can have immediate, measurable affects on a diagnostic reading. This is also a health issue that tends to build, with warning signs well in advance of having a situation that requires medication, which makes it an ideal sort of issue to tend to with herbs and other natural remedies such as diet and exercise, when there are warning signs in the very beginnings of impending imbalance. Warning signs can be occasional higher than normal blood pressure readings, aging with a family history of hypertension, a new life situation that involves a lot of stress, or habits that can lead to hypertension such as smoking. This is the time when herbs work best, when there is an imbalance beginning and the gentle nudges of herbs can help correct the situation if diet, exercise, and overall lifestyle are also supportive. If you are already at a point where you are on pharmaceuticals for any issue, including hypertension, then the herbs can still help, but it will take longer and you will have to be very careful and very communicative with your doctor. Don’t go off your medicines without consulting your doctor, and if your doctor doesn’t want you to supplement with herbs, you might need to get the support of a naturopath, TCM practitioner, or clinical herbalist to talk with your doc. (Or get a new doctor who is curious and open-minded enough to explore all options that might be best for his/her patients.) I must say that I’ve generally found the physicians in my life quite open to whatever health issue I wanted to explore through natural means, but not everyone has been so lucky.

Herbal allies~ Our old familiar friends, adaptogens, can support optimal health concerning blood pressure as well as many other things. To learn more about adaptogens and their many beneficial attributes, check out my free mini-course about them. This is a class of herbs that you take small amounts of for a long period of time, so this is not a quick fix, but instead a deep, fundamental shift toward healing and balancing. Adaptogens have both the ability to adapt to what a person needs and therefore are known to ‘not cause harm’, and also the ability to help the person adapt to stress of all kinds~ environmental, emotional, physical, mental, etc. The name pretty much says it all. Specific adaptogens that are especially good choices for regulating blood pressure according to David Winston and Steven Maimes are: tulsi (holy basil), astragalus, cordyceps, reishi, and jiaogulan. And just fyi, all those except for astragalus are also adaptogens that can help lower cholesterol. Astragalus is a great immune booster though and is traditionally viewed as an overall cardio-protective herb, so any of these herbs would be great additions to a daily health regimen. Another adaptogen that have a normalizing affect on blood pressure is schisandra which can help raise blood pressure when it is too low as well as lower high blood pressure.

Adaptogen mix
Tulsi in coffe~ yum!

One familiar herb that can help hypertension is hibiscus. Drinking two or three cups of high quality hibiscus tea, either warm or iced, can have a lowering effect on blood pressure. Garlic is another old favorite herb that can help with blood pressure as well as many other things such as lowering cholesterol, warding off bacteria, fighting fungal infections, and it is high in antioxidants. Including fresh or cooked garlic in meals is the best way to take in this medicinal superfood, but there are capsules for those who can’t quite fit a few garlic cloves into their meals on a daily basis.

Hawthorn berry is the classic Western tradition cardio-tonic herb. It is an herb that is taken for general cardiovascular health, including all heart specific issues, high blood pressure, and high cholesterol. It has also been traditionally used for anxiety and sleep disorders. It has always been very well regarded and often used in Europe, and that remains the case, although the leaves and flowers have grown in popularity and are now included in herbal supplements, along with the berries, as in this supplement by Gaia Herbs. Hawthorn and hibiscus are combined in this tea if you are looking for a way to get both into your system at the same time. Hawthorn is a potent herb that should not be taken lightly for heart related ailments, especially if on any pharmaceutical drugs. Talk with your naturopath or other natural health advisor to see if this is a good herb for you.

A tea blend for lowering blood pressure from the Western Tradition by David Hoffman is the following: 2 parts Hawthorn berries, 2 parts Lime blossom, 2 parts Yarrow, and 1 part Mistletoe. The tea should be drunk three times a day, and can be modified for the specific person. For example, if it’s night time, valerian might be helpful for sleeping, or if anxiety during the day is a problem, you can add skullcap.

If you want to add essential oils into the healing mix, Valerie Ann Worwood sites four specifically for lowering blood pressure. They are: clary sage, hyssop, lavender, and marjoram. You can diffuse these in a room, make a room spray any combination of the four, wear them in an alcohol or oil based perfume, or add them to a bath.

Diffusers
Base oil in first
Add essential oils
Alcohol based perfumes

Don’t forget the healing power of getting out into nature, doing physical activities you sincerely enjoy, and relieving stress in any healthy way that resonates with you. As always, please share with anyone who might benefit from it, and subscribe for weekly posts similar to this one. Best health to you and yours!

One Ingredient Facial Masks

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Giving yourself a home facial treatment is a great way to give yourself some extra love. There are a lot of options hanging out in your kitchen, and endless combining that can be done, but sometimes a simple one ingredient mask is all you really need to give your skin a little oomph, especially on days when even adding water and stirring sounds like to much effort.

Papaya can be used as an all natural chemical peel and it’s much gentler on your skin than a chemical peel at a spa. The enzymes in papaya help to get rid of the old layer of skin on top, and reveal the smoother, fresher, more vibrant skin beneath. Those enzymes are the same ones that help us digest our foods which is why you can buy papaya enzyme supplements, so mash some up for your face, then eat the rest. You only need to leave it on your face for 3-5 minutes, then use a warm, damp cloth to wipe off, preferably with upward, circular motions, starting with your chin. Enjoy the glow!

DA23CAE6-126C-4AF2-A146-2ADB531467A9 Honey can be used as both a mask and a natural cleanser. This is a great option for oily, sensitive, or acne prone skin. Honey has also been traditionally used to lighten and brighten skin and correct hyper-pigmentation as well as fight acne and oil. It combines well with other natural ingredients such as the ones below. Leave on for 5-20 minutes, the rinse with a warm, damp cloth.

WP_20180925_15_15_10_Pro Aloe is a great firming mask. Slice a fresh aloe leaf down the middle long ways, and rub the fresh juice on your skin. Leave on until the mask had dried, or until the firming and tightening feeling has subdued, then rinse off with warm water. Your skin will not only be firm, but moisturized as well.

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Plain yogurt and kefir are good for the face (I only have flavored ones right now for the pic)

Plain yogurt or kefir can be used directly on the skin for those same probiotic benefits that the gut enjoys. The lactic acid in dairy is a natural exfoliater too so even plain milk can be used as a mask, though yogurt and kefir have more to offer the skin. Leave on for 5-20 minutes, then rinse off with a warm, damp cloth. (I only had flavored yogurt and kefir for the pic, but use plain instead.)

3BA59B87-0361-43B1-A6BC-2843136F1B3B[1] Egg whites are firming and smoothing and are often found in retro face mask recipes. Add one to your face and let it dry before rinsing off with a warm, damp cloth for smoother, firmer skin.

20A39EE2-15D3-442C-8963-E972EC7E3C9C Just about any fruit can be mashed up and spread on the face for a quick mask, so if you have some fruit that is turning before you can eat it, just mash it up and use those nutrients for your skin. Fruit has natural enzymes (such as the papaya up at the top of the page) and also vitamins and minerals that the skin can soak up. Good options are avocados, bananas, mangos, and peaches.

WP_20180307_10_29_27_Pro If you are in the mood to mix a few ingredients together, any of the above can be combined for a more multi-dimensional mask, or you can add a clay like green, red, or white clay to create something a bit more solid, or even add a milk powder or ground oats. Ground herbs can also be used in a mask, such as rose petals, rose hips, or turmeric. Be careful with turmeric because it can temporarily stain skin, especially fair skin, and permanently stain things like clothing. If this happens to your skin, use an oil like sweet almond oil, combined with sugar over the stained area, rub gently, and know that it is temporary. Turmeric has been used in Asia and India for centuries in skin care for it’s brightening and healing qualities, so it has a long tradition of healing and beautifying behind it. A friend of mine from India told me it is even used by brides in the beautifying rituals before weddings.

If you have extra time, it’s nice to start with the papaya chemical peel, then use a mask that draws out impurities such as green clay, then put some great nutrients back in with a mask of more mashed fruit and an egg white, honey, or aloe.

Enjoy a little extra care once or twice a week. Even if it’s only for five minutes, the glow will last far longer. Please share this with anyone who needs a quick self-care pick-me-up, and please subscribe for weekly wellness posts like this one. Be well!

 

Good Mood Food and Supps

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Summer is singing its swan song, at least here in the Northern Hemisphere, and that unfortunately means moods that can dip as quickly as the sun on the horizon. (I’m not ready for sunsets that begin before dinnertime!) Luckily there are plenty of herbs to help with darker days and the accompanying Seasonal Affective Disorder (SAD) and even foods that can help to brighten darker moods. I ran across this article from Delicious Living highlighting nine foods that give moods a boost, plus the New Hope Blogger Box had two supplements for help with mental and emotional health. I’ll share the foods after the supplements.

Gaia Herbs, one of my go-to herbal companies, has Mood Uplift. This formula has adaptogens, Gotu Kola and Schisandra berry, as well as nervines including St. John’s Wort, Oats, Passionflower, Vervain, and Rosemary. In other words, this is an excellent combination for long-term stabilizing and building with the adaptogens, and also immediate anxiety and stress relief coupled with brain wakefulness, focus, and memory benefits, thanks to the nervines. And remember how there were studies out a year or two ago about herbal products being adulterated or not what they claim to be on the box? This is not a company that you have to question. They have the real deal herbs and the quality is superb. You may have noticed that in all my blog posts and courses I link to Gaia Herbs often for their herbal pills and tinctures, and that’s because they are reputable, high quality, and well formulated. If you are going to add herbs into your health regime, please pick high quality products. You deserve it.

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The other mood supplement in the New Hope blogger box is Source Naturals’ Theanine Serene with Relora. As you can probably tell from the name, it includes L-Theanine which is an amino acid that helps with anxiety. You may have heard of it as a substance in tea that promotes calm feelings as it’s been a rather well studied natural anxiety reliever . This product also has GABA in it, Holy Basil, magnesium, and other ingredients to not only calm the mind but also the body. This seems like an excellent choice for someone who has a hard time calming down at night before bed, or someone who is fidgety and can’t quite get out of ‘amped up’ mode at any time of the day. I also enjoy Source Naturals’ GABA for quick anxiety relief. GABA was first recommended to me by my naturopath for times when I had to take my sons for blood testing~ both for the kids and for me. It did help with getting my kids through dreaded needle moments, and pulling up funny doggie videos on my phone also helped.

It’s actually fairly easy to make sure there are foods on your plate daily that support your mental and emotional well-being. Looking at the foods on this chart, they are not only common foods, they are also, not surprisingly, all whole foods. Here are some great options to help bolster moods and brain health:

Lentils Blood-sugar moderating fiber, energizing iron and calming magnesium

Use in a recipe: Nutty Lentil Burgers
Berries Promotes mental clarity

Use in a recipe: Berry Crisp
Beets Folate, which increases blood flow to the brain and relaxes blood vessels

Use in a recipe: Beet-Raspberry Lentil Bowl
Broth Provides hydration, which is important for mental clarity

Use in a recipe: Leek, Mushroom and Zucchini Noodle Soup
Mushrooms Provide a source of vitamin D, which is linked to a cheery mood

Use in a recipe: Kale-Stuffed Portobellos with Millet
Millet As a whole grain, millet provides mood-boosting protein, B vitamins, calcium, iron, potassium and zinc.

Use in a recipe: Warm Millet Salad with Sun-Dried Tomatoes and Pine Nuts
Walnuts Deliver healthy omega-3s, crucial for mood health.

Use in a recipe: Cherry-Walnut Bites
Salmon  Also provides healthy omega-3s, which are important for brain health.

Use in a recipe: Walnut-Crusted Salmon with Edamame Mash
Cabbage This cruciferous vegetable provides tryptophan and selenium, which relax your body and mind

Use in a recipe: Chinese 5-Spice Shrimp with Mango-Carrot Slaw

Don’t let the blues keep you down. There are so many options out there to help mitigate stress, anxiety, and even feelings of depression. Always seek help if you feel you are at a point where your life is negatively impacted by your moods, and know that there are plant allies at the ready to help. 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. Take good care of your brain and body so your brain and body can take good care of you!

Free Herbal and Essential Oil Courses

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Hello! Just a quick post to say that I’ve made all three of my courses free temporarily while I figure out how to bundle the courses with actually getting the hands-on material (herbs, essential oils, base oils, jars, etc) to the people who take the courses. Feel free to share this with anyone who might be interested in taking the courses while they are free since I love getting feedback that I can use to improve the current ones and also the ones I’m working on now. They are under the tab ‘courses’ on the website although I’m thinking of changing that to ‘workshops’ or ‘classes’ because ‘courses’ sounds a bit too time consuming. What do you fine folks think? Here’s a quick link to the courses: Courses They will probably stay free for about a week so enroll quickly if you intend to do so.