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Three Unsung Herbal Heroes for Winter Health

Guest blog by: Elizabeth Russell M. Ed, HHP, NPM, HRM of Lizbeth Botanicals

Staying healthy in the winter can often seem like a challenge. We are under a constant barrage of cold and flu viruses, temperature extremes, and even poor holiday eating habits, which can lower our resistance and lead to uncomfortable symptoms.

Remember, it is recommended that you consult with your primary healthcare professional, rather than self-diagnosing, because sometimes we need that medical expertise. From there, however, you can choose to use herbs to help maintain your winter health.

A few well-known popular herbs for winter health include echinacea Echinacea officinalis and elderberry Sambucus nigra for boosting the immune system, peppermint Mentha piperita and spearmint Mentha spicata are great for stomach upsets, and nettles Urtica dioica for allergies.

However, there are many other useful herbs, some of them easily obtainable from your own backyard or nearby field. Here is a quick view of some often “unsung herbal heroes”:

Juniper berry Juniperus communis

Juniper berry Juniperus communis is a small, bluish berry that grows on the evergreen juniper bush. The berries can be harvested and are generally dried before use. This bush is often used in landscaping, so be careful when harvesting to make sure no pesticides have been used.

These berries can be dried and used as a pepper substitute or roasted and used as a coffee substitute. Adding a few berries to wintertime dishes gives a lovely seasonal flavor. In case the flavor seems familiar, Juniper is often used as a base for gin or other liquors.

Juniper berries contain useful substances such as vitamin C, tannic acid, volatile oil and resin. Juniper berry may be helpful for inflammatory conditions, and reducing infection (both bacterial and viral). This small, yet tasty, berry is considered antiseptic, anti-viral, diuretic, and stomachic, which makes it helpful with infection, fluid retention and stomach issues. A positive aspect of juniper’s diuretic action is that it does not decrease the electrolyte levels in the body, even while increasing fluid output.

Cautions state to avoid using for too long, or with blood pressure, blood sugar or kidney issues, as it can make problems worse. It should not be used with seizure disorders. As an emmenagogue, it works on female reproductive organs, so use during pregnancy and nursing is not recommended, in amounts greater than what is found in food.

Sumac Rhus typhina

Sumac Rhus typhina, also known as Staghorn sumac, is one of the best wild antioxidants. It is considered by Native Americans to be a sacred and healing tree. The seeds, bark, and roots can all be eaten, although it’s the seeds that are most beneficial during the winter with their high vitamin C content.

The bark and roots are astringent, diuretic, tonic and refrigerant, making it good for getting rid of excess fluid, toning the body systems, and combating fever. This wonderful plant promotes healing, both internally and externally. Gathered in the spring, young shoots can be eaten or dried. Roots and fruit (berries) are gathered in the fall and can be dried. The berries can also be used fresh, to make a lemonade-type beverage, hot “tea” or even a jelly that is high in vitamin C.

Like juniper berry, sumac is also an emmenagogue herb, so use during pregnancy and nursing should be avoided. In addition, sumac can have an effect on blood sugar levels, so caution is indicated with consuming large quantities.

White pine Pinus strobus

White pine Pinus strobus, is another wild plant that is known for its high levels of vitamin C, and has a great many benefits, among which are its demulcent, expectorant and antiseptic actions. These make it very helpful with respiratory complaints such as coughs and bronchitis, as it will help soothe membranes, release phlegm and kill infection. A steam inhalation is one of the best methods used with the upper respiratory tract.

The antiseptic action of the sap (or a pine salve) is helpful with many skin issues, including cuts, scrapes, and burns. As a tea, pine can be beneficial for problems with the kidneys and bladder, due to its diuretic action.

Food options for white pine include making a tea from the fresh needles and a type of “gum” from the sap. The seeds can be used as a flavoring for cooked foods, and young shoots can be used to make a type of candy.

Staying healthy in the winter months doesn’t have to be boring or taste bad. And it doesn’t have to be limited to teas, syrups and lozenges, either! Being able to diversify the herbs we use helps keep us healthier by not overusing the same ones. Being able to harvest from your own backyard is also a bonus.

Stay healthy and herb wisely!

Elizabeth Russell, M. Ed, HHP, NPM, HRM is an Intuitive Wellness Coach, Herbalist, Reiki Master, Meditation Instructor, and Artist. She graduated with Honors from the American College of Healthcare Sciences with certifications in Holistic Health Practice, Natural products Manufacturing, and Herbal Retail Management. She is founder and owner of Lizbeth’s Botanicals an all-natural bodycare product line.

You can find her on Etsy, Instagram and Facebook at Lizbeth’s Botanicals.

www.lizbethsbotanicals.etsy.com

www.facebook.com/LizbethsBotanicals

www.instagram.com/lizbethsbotanicals

Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.

Reference List

A modern herbal | Juniper berries. (n.d.). Retrieved 24 November 2015, from https://www.botanical.com/botanical/mgmh/j/junipe11.html

A modern herbal | pine, white. (n.d.). Retrieved 24 November 2015, from https://www.botanical.com/botanical/mgmh/p/pinewh36.html

Jackson, D., & Bergeron, K. (2000). Wild Sumach herbal and edible use. Retrieved 24 November 2015, from http://altnature.com/gallery/sumach.htm

Juniper benefits & information. (n.d.). Retrieved 24 November 2015, from http://www.herbwisdom.com/herb-juniper.html

Juniper berries: Benefits: Detoxification benefits. (n.d.). Retrieved 24 November 2015, from http://www.anniesremedy.com/herb_detail30.php

Pinus strobus white pine, eastern white pine PFAF plant database. (n.d.). Retrieved 24 November 2015, from http://www.pfaf.org/user/Plant.aspx?LatinName=Pinus+strobus

Vertolli, M. (2015). Staghorn sumac. Retrieved 24 November 2015, from http://www.vitalitymagazine.com/article/staghorn-sumac/#sthash.zyE5mZxP.dpuf

Weed, S. (2007). Pine keeps you fine – Susun weed herbal medicine articles on women’s health: Menopause, fertility, breast cancer / breast health, and much more.. Retrieved 24 November 2015, from http://www.susunweed.com/Article_Pine-Keeps-You-Fine.htm

Resources (weblinks):

http://altnature.com/gallery/sumach.htm
http://www.anniesremedy.com/herb_detail30.php
https://www.botanical.com/botanical/mgmh/j/junipe11.html
https://www.botanical.com/botanical/mgmh/p/pinewh36.html
http://www.herbwisdom.com/herb-juniper.html
http://www.pfaf.org/user/Plant.aspx?LatinName=Pinus+strobus
http://www.susunweed.com/Article_Pine-Keeps-You-Fine.htm
http://www.vitalitymagazine.com/article/staghorn-sumac/#sthash.zyE5mZxP.dpuf

Photo Credits

Juniper berry photo credit:http://www.flickr.com/photos/53197974@N05/11333256495
Sumac photo credit: http://www.flickr.com/photos/66762373@N04/22597699277
White Pine Photo Credit: http://www.flickr.com/photos/50697352@N00/8012971212

10 Ways to Feel More Grounded Every Day

by Leslie Moldenauer | | Mind, Spirit

This blog first appeared on the ACHS health and wellness blog

Developing a wellness plan sounds overwhelming, but it does not have to be. Like most plans for wellness, the hardest part is staying on course.

Before we get started, I want to emphasize that wherever you are on any given day is exactly where you should be. There is no room in life for self-sabotage or limiting beliefs. Always love yourself! Look for the positive in every situation, and you will be on your way to wellness.

This article will not be about eating or exercise. The “wellness” that most of us struggle with is our thoughts: our emotional and mental wellness. The goal is to master your mind instead of being its slave.

Here are 10 ways to foster mental and emotional wellness and a stress-free life that work for me:

1. Accomplish Your To-Do List

Many of us have incredibly long to-do lists. Sometimes it feels as if the list never gets shorter.

I recommend picking three things from your to-do list every day, and focus on those three things. Narrowing your focus helps you to feel less overwhelmed with all there is to do. At the end of the day, look at the three things you completed and enjoy your accomplishment.

2. Evaluate, Don’t Dwell

When encountering a problem in life or a change of plan, it’s important to take a step back and evaluate. If you step out of a situation and give yourself time to calm down, you may realize it was not much of a “problem” after all.

Once a problem is identified, think about possible ways to solve it. Ignoring the problem is not the answer. Once you have made a decision on how to handle the issue, move on. Don’t dwell on it.

3. Sidestep Drama

You can probably identify things in your life that trigger stress or negative feelings. This could be a person, place, or situation. If there are people or things that throw you off course, I suggest avoiding them altogether.

If it is something that cannot be avoided, try creating a mantra to repeat when needed, such as “I can handle whatever comes my way.” It’s simple, yet can be very effective. Surround yourself with people that lift you up.

4. Remember: You’re Responsible for Your Own
Happiness

If you work with clients everyday this section is especially for you!

So many of us spend our days working hard, doing what needs to be done, and graciously helping others, but not spending much time on ourselves. I have an exercise for you. It’s time to make a list.

Make a list of all the things you can think of that make you happy. Spend 15 minutes on this exercise. Do you like to read, paint, sing, dance, do yoga, spend time in nature, read a book, or take a bath? Make the list as thorough as you can. When you are done, look it over. How many of those things do you do everyday? You are responsible for you own happiness; start doing things every day that make you happy.

“Follow your bliss and the universe will open doors for you where there were only walls.” – Joseph Campbell

5. Don’t Forget to Breathe

Let’s face it; there are times when a problem cannot be fixed. When you hold on to things for too long, it can become an energy leak.

One method I use to let things go, stay present, and reset my mind is through my breath.

Try a technique called the 4–7-8 breathing technique. According to Dr. Andrew Weil, “The 4-7-8 Breath (also known as the Relaxing Breath) is the perfect, portable stress antidote, as it puts the practitioner in a relaxed state almost immediately. It takes almost no time, requires no equipment and can be done anywhere.” [1]

Breathe in through your nose slowly to the count of four. Hold that breath to a count of seven, and then slowly exhale through your mouth to a count of eight. Perform this exercise five to ten times for maximum benefits.

“You cannot always control what goes on outside. But you can always control what goes on inside.” – Wayne W. Dyer

6. Take Electronic Vacations

By electronic vacations, I don’t mean take all of your electronics and sit on the couch all day. What I mean is put them away. There is plenty to see around you. Turn off your electronics and look around. Do not let the beauty of real life pass you by. Electronics have their purpose, but our society is addicted. Getting back to nature would do all of us a lot of good!

7. Practice Guided Imagery

Guided imagery or guided visualization is a great tool to utilize when you need to take your worried mind to a quiet, blissful sanctuary. Do you have a favorite place that helps all the stresses of life melt away? This may be a place you went on vacation or a place that resides only in your imagination.

To utilize this relaxation tool, get comfortable either sitting or laying down, and begin to focus on your breath. Close or soften your eyes and transport yourself to your favorite place. Take in all of the sights, smells, and sounds. Five to 10 minutes in your happy place will leave you both relaxed and energized.

8. Forgive Yourself

We all make mistakes, but how we recover from them is important. Replaying mistakes over and over again is exhausting. You cannot go back and change it, so you have to move forward. Realize you did the best you could, and move on. Mantras work great as does tapping or the Emotional Freedom Technique. A great website that can teach you just how this works to diffuse negative feelings is: http://www.thetappingsolution.com/ [2]

“Love yourself—accept yourself—forgive yourself—and be good to yourself, because without you the rest of us are without a source of many wonderful things.” – Leo F. Buscaglia

9. Take an Aromatherapy Bath

An aromatic bath is a nice treat at the end of a busy day and can help promote restful sleep.

Recipe:

1 cup quality Epsom salts

1T carrier oil such as jojoba oil OR full fat milk/cream

3-5 drops essential oil (Try lavenderLavandula angustifolia and Roman chamomile Chamaemelum nobile)

Directions: Mix together in a non-reactive container. Fill your bath and add a few drops into the water.

10. Pay it Forward

Contribute to your community or your field. Selfless compassion for others is very rewarding. Helping others lifts you up like nothing else can.

In the words of Helen Keller: Alone we can do so little; together we can do so much.

Incorporate some of these ideas into your wellness plan, and I believe you’ll find yourself more grounded and at peace. If you can work to calm your mind from the busyness of life, you will be better equipped to help others and on your way to improved wellness.

This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.

Disclosure of Material Connection: I am a student of American College of Healthcare Sciences, the Institution that publishes this blog. However, all opinions are my own. This blog may contain affiliate links. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

References

[1] Breathing Exercises, 4-7-8 Breath. Retrieved from:http://www.drweil.com/drw/u/VDR00160/Dr-Weils-Breathing-Exercises-4-7-8-Breath.html

[2] The Tapping Solution. Retrieved from: http://www.thetappingsolution.com/

Digestive Sense: Defining How Our Emotions and the Food We Eat Affects Our Gut Health

by Leslie Moldenauer | | Body, Mind, Uncategorized

A significant factor in determining our overall health involves an organ system that many ignore and disrespect. This system does so much for us but does not get the respect it deserves; that system is our gut. However, once our gut is in a state of distress, we are not likely to ignore it any longer. Many things can disrupt our gut’s function, which has also been dubbed our second brain. There is a strong relationship between the food that we eat and our levels of stress in regards to how our gut functions, and our overall health.

Have you heard that term your second brain before? Contrary to what most know to be our only brain located in our head, our gut holds the “second brain”. Dr. Alejandro Junger explains that “your first brain serves as your intellectual hardware and your second brain-the gut-is your spiritual and emotional GPS” (1). Each of us has a digestive brain, or ENS (enteric nervous system), that contains millions of neurons which, have the power to influence not only our digestion capabilities but our psychological state as well (2). So as Dr. Junger states, your second brain, or your gut, is where you’re spiritual and emotional center is. Perhaps this is why we say to trust our gut, our deep-seated intuition? That “it”, not our head, never fails us? Another interesting fact is that 90% of our serotonin levels are produced there, with the remaining 10% being produced in the brain in your head (3). Therefore, if your digestive system is out of whack, your feel-good hormones will also be disturbed.

Stress, tension, never-ending work, no vacations, and the standard American diet (SAD) exhaust the body and the mind and cause the systems of the body to become compromised—beginning with our digestive system. Do you show symptoms of stomach upset when you are under high levels of stress? How about when you make a less than healthy meal choice? Both of these things can result in the same symptoms. These can include but are not limited to:

*Stomach upset
*Constipation or diarrhea, gas, bloating
*Cramping (IBS)
*Indigestion
*Heartburn
*Acid reflux
*Mood swings
*Anxiety
*Excess mucous
*Sinus pressure
*Skin eruptions
*Joint pain
*Inflammation of any kind

If you have many of these symptoms, your digestive system is likely struggling. Gut issues have also been linked to seemingly unrelated conditions like obesity, arthritis, cancer, vaginitis, and even mental health, including depression, attention-deficit-hyperactivity-disorder (ADHD), and bipolar disorder (4). Hippocrates stated that all disease begins in the gut. I think he was on to something.

Even if you do not have some of the many symptoms mentioned above you may find yourself in another situation, that of developed food allergies or sensitivities. I have had to learn and troubleshoot health issues in the past this way. I did not have any of the classic digestive symptoms, but I have been under extremely high levels of stress in the past. Even though my diet was cleaner than most, organic, vegetarian, no GMO’s, etc…I had endured the loss of a parent, a severe car accident resulting in years of chronic relenting pain, two emergency surgeries within two weeks of each other, and the common life challenges that a mom of two young boys and being a full-time student brings. My health issues started in the gut but did not show it until I was way beyond a simple fix. Once the digestive system is under constant assault with stress, and then add to that wrong food choice, etc., the gastrointestinal (gut) microbiota is negatively affected, and this is the cause of the various possible health issues listed above.

It is vital to sit and observe your gut as it is trying to speak to you. Once symptoms arise, such as painful bloating, cramps, and diarrhea, your gut is beyond talking and is now yelling. Observe your gut signals when there is no pain, both on an empty stomach and after meals. Is there rumbling, dull aches, throbbing, emptiness, or minor bloating? Listening to your gut can help to identify irritating foods and our guts’ overall state of health during any given moment of the day.

It is equally important to observe your stresses. Everyone is stressed, and there are many ways to cope. Many are surprised when they learn that the amount of weight they are under directly correlates to their gut health. Stress is a normal part of life, but it is essential to recognize and observe it and do things to find relief. When you are under undue stress, pay attention to how you feel. Is your stomach tight and in knots? Do you have more indigestion? Constipation? General stomach aches?

Try to sit in silence and see what your gut is telling you when you are in a stressful situation. Maybe you have never paid attention before. You may find the sensations are powerful. This is the gut-brain connection at work.

Have you ever heard the phrase over 70% of your immune system lies in your gut? (5) This is our gut microbiota or gut bugs. For the most part, we live in harmony with the bacteria, viruses, and fungal organisms that typically inhabit the gut (called the gastrointestinal microbiota). These have played a vital role in maintaining human health. Gershon stated that “the rigors of the modern lifestyle, overuse of antibiotics, and the SAD diet have done much to restructure the once symbiotic relationship, resulting in a significantly disrupted gut environment” (6).

Some indicators of a happy and healthy gastrointestinal tract include 2-4 bowels movements per day, feeling good and energized not only after eating but all day long, sleeping well, and having no extreme mood swings or food cravings. These indicators are pretty rare; do you have all of them? What can we do to help to restore the gut microbiota of our gastrointestinal tract as well as our health? An excellent first step is to avoid processed foods; eat less from a box, bag, or can. The main culprits of food sensitivity include but are not limited to wheat, gluten, yeast, dairy, corn, soy, eggs, nuts, and coffee. Taking a high-quality probiotic is critical to keep the balance of your microbiota healthy. Digestive enzymes are naturally produced in the body but are on the decline as we age. It is essential to eat plenty of raw uncooked fruits and vegetables to get enzymes naturally; cooking kills the enzymes in our food. If you are having digestion issues, taking an enzyme may prove to be very helpful. Drink plenty of water and eat plenty of fiber. Equally crucial to overall health is reducing stress. Do something that makes you calm, happy, and bring you back to what is really important in life.

Some simple ideas on how you can improve digestion when eating a meal:

*Eat in a relaxed state (happy is best with smiles and laughter)
*Take time in between bites.
*Make sure to chew your food thoroughly.
*Do not drink a lot of liquid just before or during your meal.
*Bless your food before eating if this resonates with you

Another excellent recommendation is to keep a food journal. Recognizing what you have eaten before you become bloated, gassy, and irritable will help find out what is not working for you.

I hope that this short explanation of how our digestive system “works” has led to a better understanding of why it is vitally important to provide your body with the good food and good attitude it needs, and what can happen if you don’t. Remember, your digestive system is very complex and is there to protect you; but it needs your constant care to pay attention to it.

References:

(1) Junger, A., M.D (2013). Clean Gut-The Breakthrough Plan for Eliminating the Root Cause of Disease and Revolutionizing Your Health. New York: HarperCollins Publishing Inc.

(2) Matveikova, I., M.D (2014). Digestive Intelligence. Scotland, UK: Findhorn Press

(3) (6) Gershon, M. (1999) The Second Brain: A Groundbreaking New Understanding of Nervous Disorders of the Stomach and Intestines. New York, New York. HarperCollins Publishers

(4) Wallace, TC., Guarner, F., Madsen, K., Cabana, MD., Gibson, G., Hentges, E., Sanders, ME., (2011) Human gut microbiota and its relationship to health and disease. Nutr rev. Jul;69 (7); 392-403

(5) Allergy and the Gastrointestinal System.

Carrier Oils-What are they and why should you use them?

by Leslie Moldenauer | | Body, Essential Oils

Do you have dry skin? Do you like massages? Do you use essential oils? Then you should familiarize yourself with the many carrier oils at your disposal. Carrier oils are fixed oils. They are pressed from the fatty portions of a plant (seeds, nuts, kernels) and unlike essential oils can go rancid over time. They nourish the skin as they have many nutrients and fatty acids, and they are essential to use when using essential oils for topical application.

Some carrier oils are odorless, light and penetrate the skin quickly while others can be overwhelming in an aromatherapy blend and leave an oily residue on the skin.

It is important to know the shelf life of your carrier oil and remember to always store in a dark cool spot.

Part II

Most everyone has a favorite carrier oil. Which one to use will depend on what you are trying to accomplish. I could not possibly pick just one, or even three favorites. I have at least 50% of these carrier oils at my disposal, and the more you use them the easier it will be to instinctively know which one to grab when making a product.

If you have any additional questions, feel free to contact me. I am happy to help!

If you are interested in purchasing a carrier oil to try, Mountain Rose Herbs has a large variety of carrier oils, as well as essential oils, herbs and more. (Carrier oils are under ingredients) Click here to be redirected.

**Please note this is a affiliate link. I have chosen only Mountain Rose Herbs to be an affiliate as I stand behind their phenomenal products. For those unfamiliar…rest assured you will not pay any more for your product by using this link.

Additional Resources/Recommendations

The Aromatherapy Beauty Guide by: Danielle Sade

Power of the Seed by: Susan Parker

Liquid Sunshine by: Jan Kusmirek

Digestive Enzymes…Has your stomach taken your health hostage?

by Leslie Moldenauer | | Body

Did you used to be able to eat anything without giving it a second thought?

Do you frequently get bloated after you eat?

Do you have frequent intestinal gas?

Do you avoid certain foods?

If these things sound familiar to you, you are not alone. The good thing is that you do not have to suffer. Right now your digestive tract is not functioning at optimal levels. As we get older, we do not produce as many digestive enzymes that we once did. Think about this…have you ever sat down with your kids to have spaghetti? pizza?, anything with a high carbohydrate load only to go into what I jokingly call a “food coma” while your child is playing…or bouncing of the walls with no ill effect? Their digestive system is functioning optimally….yours, not so much.

Click image to enlarge

Lets take a minute to talk about digestive enzymes. To absorb nutrients into your bloodstream you have to break these large molecules down into smaller pieces. While you are eating, digestive enzymes are entering your small intestine from the liver, gall bladder and pancreas to break down your food. Digestive enzymes are essentially proteins:

Amylases -to break down carbohydrates

Lipases- to break down fat

Proteases- to break down protein

Due to many different reasons, these enzymes can become depleted. An unbalanced diet, eating too fast (remember digestion starts in the mouth), and yes aging …all depletes enzyme secretion. Once you can not digest your food properly you run into issues such as: bloating, indigestion and other digestive issues.

Taking an enzyme supplement is like hiring help for your digestive crew. Digestion will happen more quickly, more easily, and with less “work.”

As with any other supplement, all are not created equal. I have used two different kinds in the last few years. Both work equally well, and have been a life saver with many a meal. Here are the two I recommend:

Enzymes by Dr. Mercola’s

Enzymes by Standard Process

To your digestion =)

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