holistic

Showing posts with label holistic. Show all posts. The posts are listed in chronological order. Click the post title to read more.

Tuesday, March 18, 2014 in , , , , , , , , , ,

Mango Juicie Recipe - an anti-inflammatory treat


In fall 2012 I received a lovely note from a local esthetician named Lauren.  She wrote of her interest in natural and holistic skincare and how she'd love to help Blissoma out in some way.  In the following months Lauren and I worked local demos together and had time to chat inbetween client consults.  She was in the middle of a lifestyle transition prompted by persistent health issues.  Like many chronic problems it took some months and multiple doctor visits to sort out, resulting in a rebooted dietary approach that was friendly to her particular needs.

Flash forward to 2014 and she is now employed as our staff esthetician.  As a part of her own health journey she has done a lot of juicing with fresh fruits and veggies and wanted to share her own version of a recipe she tweaked from the Low Histamine Chef.


The juice recipe is heavily celery based.  While celery may seem simple as a veggie I can assure you - it's not!  While other veggies often get the accolades celery is there quietly providing 13 phenolic antioxidants, a sweet dose of Vitamin K, and lots of minerals.  Celery's powers include anti-inflammatory benefits for the cardiovascular system.  It can prevent oxidation of body fats and blood vessel walls.  For those with sensitive stomachs celery also has pectin based polysaccharides that have been shown to improve the integrity of the stomach lining and help control stomach secretions.


 Also notable is the fun inclusion of radishes!  They add a unique flavor that blends really well with the celery.  Just a little fresh kick to wake your palate up in the morning.

Mango Juicie (smoothie+juice=juicie)
this makes about 2-3 servings, use half of the veggies if wanting 1 serving

1 mango
1 bunch of Kale (any kind, or if you aren’t a fan of kale a head of romaine works too)
1 bunch of celery (approximately 8 good sized stalks)
1 bunch of radishes (approximately 6 or 7 average round radishes)
1 green apple (optional for a little more sweetness)

 *if you have a centrifugal juicer the leafy greens can be omitted in favor of a cucumber.  Romaine often goes through a centrifugal fine but with kale it isn't as efficient.

Directions:
Juice everything but the mango. Peel the mango and puree it. Add green juice to mango puree and mix!





This is a low sugar, incredibly skin-friendly recipe that tastes great.  Why is low sugar important for your beauty results?  Read how sugar is aging your skin and you'll feel even better about this juice choice.




Thursday, December 19, 2013 in , , , , , , , , , , ,

How to make Elderberry Extract - boost your immunity and skip getting sick with the flu



Vitamin C is great stuff but sometimes it's just not enough.  You need a variety of healthy options you can reach for when you feel a germ coming on.

 Elderberry extract is an effective and tasty herbal remedy that you can use to boost your immunity during cold and flu season.  It's part of my family's herbal arsenal and we use it every year.  I thought you might like to see just how easy it is to make and use.  Kids will even drink it in their juice, and who doesn't want a better way to keep your littles happy and healthy?


Elderberry syrups are common at health food stores and great to use if you can.  They can get a little pricey to use on a regular basis for a whole family, though.  Elderberries work by preventing the influenza virus from being able to attach and replicate within host cells in your body.  That means even if you manage to catch a bug if you start treatment with Elderberry you can shorten the time you are sick.  If the virus can't replicate it can't make you so miserable.  Treatment with elderberry syrups has shortened recovery times to as little as 2 days - it really works! Read up on more information about elderberries, a wellness herbal treatment that has been used for generations.

Elderberries are also rich in antioxidants, so they provide anti-aging benefits to your body as well.  The rich purple color is from anthocyanins.  They're anti-inflammatory.  This little berry has a lot to offer.

I did the math really quickly, so I ended up with my recipe being a little more liquid than wanted to fit in my quart jar due to the fact that alcohol is lighter than water and therefore takes up more volume.  Whoops!  I should have accounted for that to start with.  Use these numbers instead to fit it all in.  It's a 50% alcohol solution.

Supplies you'll need: 
A clean quart glass jar
Measuring cups
Digital scale
Wire mesh strainer for when the extract is finished


 Elderberry Extract Recipe at 5:1 concentration 
28 oz / 812 g total weight:

135.3 g dried, ripe elderberries
676.7 g sustainable or organic vodka
OR
338.3 g filtered water and 338.3 g Everclear or other 95% pure ethanol

Directions: Measure and combine all ingredients in the jar.  Allow to steep for 2 to 6 weeks in a cool, dark place.  After steeping strain out the berries using the mesh strainer.  Use 15 ml (1 Tbsp) of extract in a cup of juice or smoothie each day to provide antioxidants and immunity boost.  It's also tasty in a cup of plain green tea or Matcha green tea too.

You can get bulk organic elderberries by ordering online or from your local herb shop.



If you have any auto-immune conditions or are on immune suppressing drugs you may wish to consult your doctor or naturopath before taking Elderberry.  See a list of precautions and possible interactions online.

 For most adults and children this is a very tasty, safe way to stay well during flu season and, of course, totally natural.  Skip the synthetic colored cough syrups and enjoy elderberry instead.

I also adore Gaia Herbs products.  When I'm on the road and away from my bottle of elderberry or just needing the additional support I take their liquicap extracts.  Their Echinacea/Goldenseal combination is in my cabinet every year.  They also make capsules for Elderberry and plain Echinacea in case the bit of St. John's Wort in the combo capsule just isn't for you.  The liquid extracts they produce are just more effective than most powdered extracts and they put a huge amount of time and effort into both their cultivation, extraction and science.  I can't recommend this brand highly enough. (and no, they do not pay me or sample me even, I just love what they do)  I purchased these capsules myself and their Migraprofen capsules have thwarted many migraine headaches for me.  All things Gaia Herbs are good in my opinion.




Wednesday, December 4, 2013 in , , , , , , , , , ,

Improve your skin and your health while driving - 3 ways to relax in the car



We're in the middle of a tremendously busy season of work, events, and family gatherings.  Most require time going to and fro and in America's automobile culture that generally means time in your car.  This can be a big drain or a big gain depending on how you address it.

Some people stress more while driving.  Everything from getting cut off to the amount of traffic amps up the tension.  Or perhaps you're a worrier, and spend your drive time caught in a cycle of repetitive, negative thoughts about what happened at work, the barbed email you just got from your ex, or your budget.  None of this is helpful to your body and as I've covered in other blog articles on stress and your skin it can immediately detrimentally affect your skin and bring on conditions like acne, eczema, and dermatitis.

With a few easy, accessible techniques you can short circuit this car quandary and transform yourself from frazzled to beatific as you bop around town.  With the help of Sheila Fazio I tell you how in our recent video on how to "Stress Less While Driving - 3 ways to relax during your drive".

Sheila is a truly gifted healer and a beautiful soul.  I met her at a women's retreat and learned a series of powerful breathing techniques from her that were different from most of the yogic breathing I had been taught before.  Her unique experiences as a social worker combined with her own personal life challenges give her a beautiful depth, approachability, and empathy for the challenges we all face.

 Sit with us for 20 minutes and learn what you can do to make your commute conscious and take back the valuable time you spend there each day.



Wednesday, May 22, 2013 in , , , , , , , , ,

Does this cupcake make me look old? How sugar is aging your skin.

How sugar is aging your skin

Consult the Herbal Chemist - Sugar and your skin
If you're a person "d'un certain âge" or even someone slightly younger it's time to face up to the truth about sugar.  Put down the cookie and your caramel flavored coffee and lend me your ears, cause it's time for a smackdown.

Most of us are well familiar with the fact that refined sugars especially are empty calories. Unless you've had your head inserted in a box of Captain Crunch ostrich-style for the last decade or so it's no secret - sugar offers only a quick caloric spike, a dive into abysmal blood sugar depths after the high, and no trace nutrients whatsoever.  It's a dietary distraction at best.  Sugar is like that bad boy from high school with the motorcycle, the sexy smile and dangerously good looks that gives you one hell of a ride physically and emotionally and then drops you cold, craving more, and definitely worse for the wear.  The alarm bells go off but we don't listen - we're suckers for the rush and we just want more.  How could something so much fun be so bad??  But oh, it is.

 Sugar is like legal crack to your body.  It's fuel but it's addictive.  It changes your brain chemistry so memory functions are impaired and you're more prone to depression and dementia.   Sugar is also linked to the release of opioid, euphoric chemicals in the brain which causes you to go back for more like the little red rubber ball attached to a paddle.  You're after that next hit, after which you just bounce back for more.  High consumption of sugar in all its forms (glucose, fructose, sucrose, processed grains, etc) prompts you to retain weight, can spur the onset of diabetes, and prevent you from consuming quality foods that actually have benefits for your body.

 But that's not all.  Sugar is also a culprit in aggravating acne, and recently has been implicated in the onset of wrinkles and age related damage.  Your skin can quite literally be a billboard for every Cinnabon and eclair you've ever eaten. 

Your age shows by virtue of AGEs - Advanced Glycation End Products.  These are chemical compounds created by the presence of excess sugar in your body that react with, harden, and thereby degrade your collagen and vascular structures.  Glucose in your bloodstream attaches itself to a lipid or protein in your tissues to form them.  Skin's youthful appearance is supported by collagen, a prime target of AGEs.  Nutrient delivery to the dermis comes via tiny capillaries which can become hardened and restricted through glycation.  The AGE buildup process becomes exacerbated after age 35 and continues to worsen with advancing years.  Unless you don't give a hoot (and chances are you give at least a little one) then as you reach your third decade of life you should be fighting to preserve your skin structure like an ecologist preventing a piece of native prairie from being bulldozed.

skin wrinkles from eating too much sugar

AGEs are formed in large part by consumption of simple, processed carbohydrates, though they may also accumulate by a few other routes such as oxidative stress, sun exposure, and even consumption of foods that are fried, grilled, roasted or baked. (per the European Journal of Clinical Nutrition January 2013)

 The good news is that this means those fine lines, the sagging, and loss of firmness are to a degree within your control.  While our bodies need some sugars as part of our diet for at least a portion of our fuel avoiding excess and refined sugars can make a marked impact on your efforts to retain your youthful visage and healthy resiliency inside as well.

 Restorative Recommendation: Cut your consumption of foods containing excess sugar and high levels of refined carbohydrates.

This can be a really tough proposition for a lot of folks, especially in the USA where sugar is added to practically everything and whole foods are uncommon.  It sneaks its way into you by way of sauces, dressings, processed juices, sodas, most mass market yogurts which are little better than sugared dairy with fake fruity colors, your daily latte (even if you take it without a sweetener, because dairy has a lot of lactose, which is a sugar), and even low fat foods which are pumped up with sugar to replace fat content.

Here's the basics. Sugar is digested and released into your blood stream shortly after it is consumed. The simpler the carbohydrate molecules the faster the release. If you eat a whole bunch at once then what you get is a big blood sugar spike. If you're active at that moment and the sugar is needed as cellular energy it gets burned off. If not then the pancreas has to emit insulin to control the spike and bring levels back to normal, as well as convert the unused glucose to glycogen for storage in the liver and muscles for future energy usage. If you are constantly overworking this cycle insulin is constantly deluging your bloodstream, and excess insulin can cause inflammation.

 So you're inflamed, and there's free glucose running about in your blood.  That glucose then reacts with your lipid and protein structures, resulting in glycation.  Those little lines on your forehead you love to fret over are actually all those cookies coming back to haunt you...

 No skincare product can eradicate the results of these internal processes.  Your food is powerful and literally changes the structure of your body.  If you think you can get away with a super dose of anti-aging serum and eat your cake too, unfortunately the truth is damage is still piling up.  And, double whammy, a recent study has even shown that sugar consumption increases free radicals in your blood stream and lowers your levels of alpha-tocopherol, the active form of Vitamin E and an excellent antioxidant.  This leaves all your organs more vulnerable, and your skin more prone to sun damage.

 Healthy eating is one of the most affordable ways to have fantastic skin. Anti-aging specialty skincare may cost $50 to $200 per product.  With expenses like that buying and eating your organic produce starts to look quite cost-effective and prudent.  

The best results of course would come from both clean eating and excellent, nutritive skincare. If you're binging on processed foods and heavy sugar you are effectively throwing your skincare dollars down the drain.  Not many of us have money to be tossing, and besides the other side effects of too much sugar are dire - increased diabetes risk and all its complications, hardening of the arteries, strokes, arthritis, and other ailments.

 It is impossible for you to avoid ALL sugar.  Fruits and vegetables digest as sugar in the body and the beneficial micronutrients that come from plants are valuable, and your body has to run on something.  The goal should be to eat foods that digest and release sugars more slowly into the body.  Fruits, vegetables, and whole grains also come with a lot of fiber that slows digestion and therefore slows the release of sugar into your bloodstream.

How to avoid buildup of Advanced Glycation End Products in your body from food

1. Eat as many raw foods as possible. 
The raw food camp really has something going for it in avoiding buildup of AGEs.  The European Journal of Clinical Nutrition notes, "Browning of food during cooking is used to enhance the quality, flavour, color and aroma of the diet. This process (known as the Maillard reaction) generates large quantities of AGEs."  
Fresh raw foods have none of these complications, and contain higher quantities of beneficial nutrients as well.  Veggies and unroasted nuts are fiber filled and supply antioxidants, omega fatty acids, and lots more good stuff.  Fruits are good too, but be mindful of how much sugar they are adding.  They're the best kind of sugar to have - at least it is bringing lots of vitamins with it - but to avoid AGEs you still need to balance them with consumption of less sugary foods.  Raw or sprouted "breads" and cracker recipes are available on many raw blogs to help you use just whole, raw grains more often. 
One of the awesome things about raw foods is that just by virtue of the fact that they are pure, whole, and unchanged you can be sure easy-peasy that they don't contain added sugar.  That's one load off your mind and makes your eating simpler.  Processed or packaged foods must be examined closely.  Dried fruits often contain added sugar, making what otherwise seems like a natural, healthy choice into something you should limit.
Meat might seem like a fine way to avoid sugar - a la Atkins - but the problem becomes that most meat is cooked, and as I'll cover below the way a food is cooked determines its content of AGEs as well.

 2. Cook foods only by boiling, steaming, poaching, boiling or slow cooking.  Avoid dry heat cooking methods like baking, grilling, roasting, barbecuing, and frying which exposes fats to oxidation and rancidity in addition to AGEs.
Wet heat cooking methods were found to have the lowest AGE formation.  Grilling and barbecuing have already been found to create carcinogenic substances in meats especially - that blackened crispiness is packed with Heterocyclic Amines or HCAs, which are cell mutagens. 
Other roasted foods are also suspect, even ones you might not immediately think of.  Coffee, for example, is roasted to give the beans their lovely dark flavor which means coffee could increase AGEs in your body.  Roasting is very common for nuts to give them flavor.  Even roasted veggies (which taste delicious due to the caramelization) are suspect.  During the roasting of red peppers the skin blackens in the oven, part of how you know it is done.  That blackening and caramelization has AGE written all over it.  It's enough to make a girl cry over her pan of peppers...
Since baking is a problem any baked bread is a potential AGE source also.  Not only are refined flours spiking your blood sugar, the baking process itself is adding AGEs.  Limit your bread and baked goods consumption.

 3. If you eat grains choose only whole grains. 
Processed grains are a major source of refined sugars.  This includes pastas, white rice, any white breads, and flours.  Your body desperately needs the fiber included with whole grains to slow the digestion of carbohydrates.  Most mass produced baked goods are major offenders.  Purchase artisan, whole grain fresh breads if you desire bread, or consider skipping bread altogether.  
Oats make a lovely raw muesli with a little almond milk, nuts, and dried fruit in the mornings.  Boiled whole grain blends can be seasoned sweet or savory and don't contain the AGEs created by baking. 

4. Make your own sauces and dressings whenever possible.
Sauces and dressings are huge sources of hidden sugar.  Look at any barbecue sauce, ketchup, and even many salad dressings from a conventional store and you'll see high fructose corn syrup marching right at the front of the ingredients panel.  
Even organic and "natural" sauces are often sweetened just with less offensive, less processed sweeteners.  You can add flavor to your foods by using vinegars of all types, citrus juices, unique culinary oils like hemp seed, walnut, and quality olive oils, chiles (one of my favorite flavors), garlic, onion, and herbs.  If you want a little sweetness you an add it yourself and control just how much goes in.

 5. Eliminate all sugared beverages.
Beverages are one of the biggest sources of excess sugar, especially for Americans hooked on sodas and processed juices.  A single soda or juice beverage can have between 150 sugared calories - about 40 grams.  The American Heart Association recommends a sugar limit that "for most American women is no more than 100 calories per day and for most American men is no more than 150 calories per day from added sugars."  That is 25 grams of sugar for women and 37.5 grams for men.  Just one soda puts you over your healthy limit.  
Then add in all the hidden sources of sugar in your day and you can easily see we blow our limit by a lot.  Save what little sugar you do eat for your food consumption and it will be much easier to control. 
Instead drink water, carbonated water, fruit infused waters, unsweetened herbal, green, red, and black teas, and vegetable juices.  Stevia can be a way to add a touch of sweetness without calories.  
Just don't think you're doing yourself a favor by reaching for anything with aspartame or other artificial sweeteners.  You're better off learning to appreciate the flavor of unsweetened beverages, since these franken-sweets can damage your liver, alter your brain chemistry, and may actually encourage you to crave sugar in the long run.  Kimberly Snyder, nutritionist and author, lists more dangers of diet soda.

6. If you must sweeten study your options and choose less processed sweeteners.
This lovely article on Inspiration Green details dozens of different names of sugar and sweetener additives. The author edits the list of options down to a number of cleaner options to use in moderation including:

Unrefined Coconut Palm
Muscovado
Jaggery
Demerara
Stevia
Organic corn (or glucose) syrup (not high fructose!)
Raw honey
Maple Syrup
Brown Rice Syrup
Barley Malt Syrup
Black Strap Molasses

 Drastically decreasing sugar in your diet is not always easy work to do.  For many people these changes require a holistic lifestyle overhaul.  Once you start trying to avoid it you realize just how much of it you may have been eating.

 The bonus is that the benefits of these changes extend far, far beyond your skin.  The entire quality of your life and health will be improved, acne generally decreases, weight and body fat come into balance, and energy levels stabilize.  The return to a whole food lifestyle can be inspiring in many ways as you explore flavor combinations and foods you may not have previously tried.  In fact many people experience a renaissance in their excitement for food when switching to clean, plant-based, minimally processed foods.  There are many raw, plant food, and vegan blogs that can offer you creative cooking ideas.

For further articles detailing information on glycation and sugar-induced aging check out some of the following links.

 Prevention: Too much sugar can cause wrinkles

 Glycation enhanced in post 35 and photo-aged skin.

 Care2 Sugar and Inflammation

 Study shows Glucose Consumption Increases Production of Destructive Free Radicals, Lowers Levels of Key Antioxidant 

 Elle.com Sugar and Aging: How to Fight Glycation 

 Nutrition and aging skin: sugar and glycation

European Journal of Clinical Nutrition: Dietary advanced glycation end product restrictions

 Dietary Advanced Glycation End Products and Aging



Friday, April 5, 2013 in , , , , , , ,

The Best Natural Anti-Aging Active Ingredients in Skincare Today - downloadable booklet

If you want to know the best natural active ingredients that will heal, support, regenerate, and make your skin glow every day you need my comprehensive new skincare education booklet.

Natural Anti-Aging Skincare Ingredients You Should Know for beautiful skin at any age - natural skincare booklet
The Natural Anti-Aging Ingredients You Should Know booklet has been compiled over my 10 years of experience with science-backed botanicals.  It's all about the solid, people-friendly, safe and effective natural skincare ingredients you should know.  Want to be a more educated and empowered shopper?  You're covered.  Want to have glowing skin that makes you the most naturally beautiful you can be no matter what age you are?  This is the place to go.

Skincare is often surrounded by so much marketing hype it can leave you reeling with confusion.  Every few months it's this new ingredient, that new ingredient, all promising to be the fountain of youth and THE thing you've been looking for.  Skip all the hocus pocus and head straight for the nutrients and bioavailable plant compounds our bodies know how to use.  All you really need is proven natural ingredients and a few tips on which lines are using these ingredients in ways that work with that research.  When you provide the right building blocks and healing compounds your body glows.  It's as simple as that.

The Natural Anti-Aging Ingredients You Should Know booklet is available for just $10 and contains a page of no-hype information on each of 19 of the best ingredients you should be seeking in your products.  The booklet also has curated product selections pertaining to each ingredient so you can head out and confidently change your skincare routine without it being a big hassle.  Each product included is using the active ingredient in effective ways and is made with a truly natural and safe recipe from a respected company.  Blissoma and 25 other product lines are included as suggestions, meaning there's plenty of choices no matter what your skin type, price point, or preference. 

Your $10 goes even further though, as with your purchase you'll receive a $10 coupon towards your first Blissoma purchase.  That way you can make a change to your skincare routine right away armed with your new knowledge.

Don't spend another dollar on skincare without this key knowledge.  It may save you a lot of money on wasted, ineffective products and a lot of lost time - and we all know how precious time is.

Head over and get your copy.  Start getting more effective results out of your skincare today.  Your next product purchase could be doing so much more for you.  

As always I'm wishing you health, healing, and beauty.


 

Saturday, November 24, 2012 in , , , , ,

The Trick to Keeping Positive (even when it's positively grueling)

Positivity.  Happiness.  Joy.  
With so many different messages pushed our direction it's no wonder we end up confused and befuddled about why we still don't have lasting happiness.  After all, it's so easy, right?

 Here's the word from a person usually seen publicly as a healing, inspirational, energetic, happy individual - Positivity is positively HARD sometimes.  Getting to happy and maintaining a light, bright mindset isn't always shiny.  In fact, sometimes it's like nails on a chalkboard, it's slogging through the mud, it's facing every icky, awful voice inside yourself and baring it in ways you might like to otherwise avoid.  It’s striving to give even when you feel like the whiny Kindergartener inside you would like to just throw a supernova style fit. 


I still struggle with the idea of whether happiness should be a constant state of being.  Sometimes I just feel sad – deeply, intensely sad, and a smile feels like an impossible feat.  I can feel like I’ve fallen pretty far down my very own little mucky hole.  The quiet of the weekends and holidays is a particularly trying time for me as it is when I am “supposed” to be happy and have fun.  Instead it feels like a giant letdown mixed up soup of stress blowout that I’ve been trying to ride through all week.  It tends to implode on me by Saturday morning.  Blah.  

Is this a personal weakness?  Does this mean I’m not nearly as spiritually secure and accomplished as I’d like to be?  Or is this acceptable and normal?  Does the Dalai Lama have “off” days?  I’m still wrestling with trying to divine answers to these things inside myself. 

What I do know is that recovering from these funkety-funk lows often takes every trick I know and they often feel like hard, hard work to a bummed out, low energy me.  Despite being a natural and holistic health advocate I often wish there were an easy way out too.  (Where did I put my magic wand?)  Recovery takes effort and often not a small bit.  Mental discipline is also the toughest at the moments when you need it the most.  

Even though I might feel like just wallowing in my lopsided mood I make myself meditate, do yoga, take a hot bath, employ some aromatherapy, repeat myself some positive mantras, fix some nourishing food that I know will boost my happy body chemistry, and what I honestly find to be most inspirational and tide-turning of all – look towards the other people in my life for a kick in the pants in the right direction.  

Chances are that with 300+ online friends someone else might be happy even while I’m feeling down.  Since I’ve surrounded myself with a large network of encouraging, intelligent, kind, growth-oriented and truth-seeking souls oftentimes my Facebook, Twitter, or blog feed has just what I’m needing that day offered by someone who was on the up-and-up with the happy vibes. 

When you’re feeling weak and low it might be time to let the smile of another bolster you.  If you have brought the right, reinforcing people into your life they’ll happily help keep you on the positive path.  Many times I have felt like others have been my guiding lights back out of the darkness, a little lifeline cast into the murky depths and towing me back to the boat.  Often all they need to do is just show they are gamely going through their days the best they can, and just by being another empathetic example I don’t feel so alone.  Sometimes like in this blog post by Juliana of the Peaceful Peacock called How to Be Courageous the message is much more direct – get up, dammit, no excuses.   

Over time the wisdom offered by friends has saved me from sadness more times than I can count.  They fill my empty cup and quaff my thirst.   

“Reach out your hand if your cup be empty.  If your cup is full may it be again.”  Robert Hunter, Ripple

Jasper Jones, a novel by Craig Silvey, features a key conversation between Charlie and his best friend about who is the better superhero, Superman or Batman.  Charlie's friend argues that Superman is better because of all his powers.  Charlie argues back that Batman is the greater hero because he’s just a regular guy who decides to do the right thing.  Because he isn’t invulnerable it is the courage to still stand against all that is evil despite being only human that elevates Batman.  I’ve kept this conversation close in my heart since reading it.  While I’m no Batman I do attempt to keep Batman style courage fervently in mind as I’m standing each day against my challenges.  I don’t have to be superhuman, I just have to keep striving.

In the end when the good side wins it’s because those who stand in hope and love never truly stand alone.  You may be out there at the forefront of your life battling your worst fears and feeling awfully exposed, but if you look just next to you I think you’ll find there’s someone else engaged in the same struggle.  They want to see you win, and the gift of continuing your own struggle is that they might see through to the victory in theirs as well.  Don’t give up, for goodness sake.  We all win when you keep at it. 
  

I’m not perfect.  I’m not even positive all the time.  But dang it I’m out here trying.  My deepest gratitude goes to those who have gone before me as my teachers and guides.  Because of  your light my way has been a little brighter and my progress more possible.  I hope I can cast a line for a few others and pay the positive forward.  Soul warriors, spirit seekers, troubadours, lovers, and those awakening to all the possibilities – you’ve got a friend, and I hope that brings you Happiness.


Wednesday, October 3, 2012 in , , , , , , , ,

Autumn Aromatherapy // What (and What Not) To Do


A change of seasons brings a fresh feel in the air, a softer color to the light as it's filtered through colored leaves, and a shift in our moods and cravings. The advent of fall also brings a return to work routines and many gatherings, both professional and just for fun. It always seems to go so fast, and you want to treasure each moment of carefree comfort. You can relish sitting on the porch in the evening with just a light jacket, gabbing with friends and stargazing into the cool autumn sky. The only chill you really get is just enough to make an excuse to snuggle closer to your date, who if you're lucky smells a little woodsy.

 If you surround yourself with aromas apropos to fall it will help you to create rich, striking memories of this special time. Your sense of smell ties directly into the part of your brain where memories are stored, so it makes a perfect way to enhance your experience of seasonality...  

Writing and pictures by yours truly with tips on great online suppliers, which natural essential oils to use, and ways to use them for get-togethers, home, and the office.  Mmmmm...Smells like fall to me.



Monday, February 21, 2011 in , , , , , , , , , , ,

Solutions for Stress and Skin Problems

Stress is a culprit for all kinds of problems and in today's society is rampant in our everyday lives. Our stress systems were really not designed to be used on such a constant basis. Even as recently as just a century ago people might have more commonly felt their emergency reserves kick into action in situations where life and limb were truly threatened. A bear attack, a bad fall, or perhaps combat situations would have all been legitimate times to activate extra resources and take emergency action. 
 

With the fast pace of the modern world people encounter stress situations on an almost constant basis. They may not be as extreme but they produce a lower level, ongoing response in our bodies. Battling traffic to get to work on time, getting an email from your boss about a deadline, and filling out paperwork for your child's school applications are all things that can pop us into emergency gear and activate our stress responses. We are busier than ever and everything from the daily news to our personal lives is responsible for the onslaught.
You may know some of the physiological effects of stress. One is increased heart rate and blood pressure. Many people are living life with both of these much higher than normal levels on a constant basis. Another part of the stress response is the release of a myriad of hormones including a steroid class called glucocorticoids.

The steroid type compounds released during the stress response have a function in activating and shutting down various activities in the immune system so that the body theoretically has the right white blood cells available to defend against potential infections. One of the effects of these compounds according to research done by Dr. Peter Elias of the University of San Francisco is that they decrease the skin's permeability barrier, which is what keeps needed skin components in and the exterior world out. It also increases inflammation in the under layers of tissue. What is the long term effect of this? Acne in some and eczema and dermatitis in others, depending on to which conditions your individual body is most susceptible.

With the permeability function of the skin compromised the acne bacteria have a much easier time replicating. Add to that increased sweating due to the stress response, and pores that may already be blocked or partially obscured become an immediate site for trouble. Part of the skin's natural defense is the acid mantle. If this breaks down and a more alkaline environment occurs on the skin the acne bacteria are also more prone to grow.

Topical treatments alone may not be your best bet to deal with this problem, which could be one reason that acne and other skin issues are difficult to remedy for some people - they may not be treating the root cause. Dr. Elias found in his study with mice that changing their physical environment helped alleviate the stress. The alternative was to administer tranquilizers, which calmed the stress and the skin's aggravated responses.

So what can YOU do?

Change your physical response to your environment.
Stretching and deep breathing are tremendous tools. Even 15 to 30 minutes of yoga combined with yogic breathing can lower blood pressure, stimulate circulation, and flush toxins from the body. This can short circuit the stress response and keep the flareup from getting worse. I personally take yoga breaks in the afternoon to help work out the kinks from sitting at my computer all day. I come back to the desk refreshed and ready to refocus. I am not an advanced yogi but the benefits come even with the simplest poses as long as you really put yourself into the activity.

Drink herbal tea to help with your stress level.
Teas are easy to prepare and available at any health store. They are vastly preferrable to sugary sodas and instead of increasing the unhealthful load on your body they will actually help your body heal and cope.
Chamomile is, of course, the standby for calming especially at nighttime. Another herb that would be helpful in your teas is Rhodiola. It is an adaptogenic herb and helps the body adjust to periods of stress. Additionally it will not make you sleepy and has actually been shown to increase cognitive function, an added benefit for busy people.

Take more potent relaxative herbs such as Kava Kava and Valerian.
These may be best taken as a capsule. (Valerian is pretty stinky in its raw herb form) Kava relaxes the muscles in the body without giving a lot of brain fog and for most people small amounts can be taken for a short period with no problems. Valerian is a sedative and helpful for restful sleep. If you have questions about how these herbs might work with your current medications I always recommend checking in with a naturopath to talk about your individual situation as some herbs do have contraindications. These would be safe for many people though, and are very effective at what they do.

Aromatherapy is a great, noninvasive way to combat stress.
My company Blissoma makes a Stress Relief Serum that is very helpful as a topical aid: http://www.iriestar.com/stress_relief_serum.html
A bath filled with an herb tea and 20 or so drops of essential oil would be great. Soaking helps moderate blood pressure.

For topical treatments you can incorporate a clay product for intensive, on-the-spot help. 
Clays can be a great, nonirritating way to clear pores and remineralize the skin as well. Because a mask is applied and left on the skin for a prolonged period of time it has a chance to work on the skin intensively. Blissoma also makes a clay mask that is wonderful for this purpose, our Refine Clay Renewal Treatment. http://iriestar.com/refine_clay_renewal_treatment.html

This can be applied to facial and body acne. It is gentle and yet very active at what it does. It contains Willowbark which is a known source of natural salicins, which combat acne.

All these are lifestyle changes that can help you address your acne problems thinking of the total cause-effect cycle. Working on your overall stress level will have many other health benefits as well. Once your "fight or flight" response is deactivated the steriod hormones associated with the stress response decrease rapidly, meaning you can see results quickly and prevent further problems. Clearer skin and a clearer mind await.


Monday, January 28, 2008 in , , , , , , , , , , , , ,

Scents that Destress - Aromatherapy Winter Wellness #3


It's not just superstition that essential oils can help reduce your stress level. Scientific studies have shown that oils such as lavender can create a relaxed state in your body that can combat anxiety and help you achieve that glowing state of wellness to which we all aspire.  

We'd all love to look like we just meandered back from a week at a spa - beatific, mellow, and free from cares.  It shows in your face when you feel like this.  To arrive at this state even in the midst of everyday stress takes a little help, namely aromatherapy.

Lavender has been used traditionally for relaxation for centuries. Lavandula Angustifolia is the species of plant that you will most commonly see associated with aromatherapy. The essential oil of L. Angustifolia has been found to contain at least 30 different chemical constituents. (1) This is just a sample of why essential oils are a much more sophisticated and complex aroma material than synthetic fragrances, which are only composed of 1 or just a few chemicals.
 
Two of the most prominent chemical consituents of L. Angustifolia are linalyl acetate and linalool. These are both responsible for the sedative effects of the oil. Following topical application of the essential oil these consituents can be detected in the blood within 5 minutes, peak at 19 minutes, and are passed through the body within 90 minutes. Traces can even be detected in the breath following massage. (2) This means that the activity of this essential oil is very mobile through the body, and can be taken in through inhalation as well as touch. This mobility of essential oils through skin was the inspiration for our own Stress Relief Serum, which contains a host of calming and anti-inflammatory oils.

The multitude of other aroma chemicals found in L. Angustifolia and other species of Lavender have antispasmodic, anesthetic, anti-inflammatory, antibacterial and antifungal effects. Mice who have inhaled L. Angustifolia showed a marked decrease in caffeine induced hyperactivity.(3) In humans the effects of lavender are often tempered by the individuals psychological memories, cultural upbringing, and thoughts about the scent of lavender, but there have still been marked benefits. Some studies have shown that demented patients with sleep and behavior disturbances can be helped by aromatherapy treatment with Lavender. See this article for more on that. Lavender has also been shown to maintain work performance levels in those with afternoon fatigue. View the study abstract. Math computation skills have also been improved in study groups exposed to Lavender.(4)

I have personally experienced the benefits of Lavender as a calming aid when caring for my child. When Tru was about 10 months old she got one of her first fevers. The day afterward her little body must have been feeling really rotton - the fever had broken, but she was as cranky and ornery as we have ever seen her. The screaming went on for hours and she was inconsolable. There was no respite until I put a pot of water on the stove and dripped a generous amount of some of my best lavender in. I was needing it as much as she was by that point. We stood near the stove as the vapors began to rise. Within 10 minutes Tru's screaming had ceased. It didn't resume for the rest of the night. All I can say is that I loved essential oils before this incident, but this sealed the deal on my love affair with natural scent.

By applying essential oils to your regular work and home environment you can reap a number of benefits. Here are some great ways to use Lavender.

1. Diffuse the oils. This can be as simple as a pot of water on the stove (stainless preferrably) or an electric diffuser that would work constantly in your home. For the stovetop version just drip 10 to 20 drops in a small amount of water and heat gently. Make sure not to have the pot run dry.

2. Use a mist. I don't mean your average Walmart air freshener either - despite the "aromatherapy" marketing claims they make these are completely lacking in real essential oils. Look for something from your local natural food market. Don't accept anything that says "Fragrance" or "Parfum" in the ingredients section, these mean synthetics. Look for a label that specifies essential oils.

3. Make a compress. Apply 5 drops of Lavender essential oil onto a damp cool or warm cloth and apply to your neck or forehead.

4. If you don't have any sensitivities to Lavender this is one of the few oils that can also be applied "neat" or full strength to small areas. Keep clear of your eyes. Or you can dilute in a base oil such as jojoba or even olive oil that you may have hanging around your house. 5 to 10% dilution would be appropriate for pulse point and limited application. For all-over application 2% is an acceptable level.

Should you wish to purchase straight essential oils a lovely retail line is Oshadhi . I have smelled their Lavender, and know many natural health professionals that hold their products in high regard. Make sure you choose a variety of Lavender that is not the "commercial grade" or 40/42 variety. A high altitude, or "fine" variety will be best, as these exhibit the highest concentrations of relaxing components.

Reducing your stress level will benefit your level of wellness, and aromatherapy is one of the best ways to do this. Not only will applications of Lavender help you create a beneficial mental state, but the antibacterial properties can help deter the growth and spread of unwanted pathogens in your home. At the very least your home will smell amazing, so what do you have to lose except your stress?

(please note that information provided here is not intended to diagnose or treat any illness and we encourage you to seek advice from your physician or other healthcare professional) 




 



1. Chu, C. and Kemper, K. Lavender. Longwood Herbal Task Force 2001; 52. Chu, C. and Kemper, K. Lavender. Longwood Herbal Task Force 2001; 63. Chu, C. and Kemper, K. Lavender. Longwood Herbal Task Force 2001;10
4. Chu, C. and Kemper, K. Lavender. Longwood Herbal Task Force 2001; 14

Tuesday, December 11, 2007 in , , , , , , , , ,

Do you take a Bath or Shower? History, plumbing, and splashing around in the tub


To many people the question of "bath or shower?" is as intimate and particular as preference on underwear. Perhaps it does say something about personality, perhaps it just tells about practicality and your physical environment. Which are you?

Currently I'm a tub gal, as the title of my blog would suggest, but it wasn't always that way.

I had been taking showers since my teen years by choice since showering seemed to be the "adult" thing to do. Through living at the college dorms, and even through having my own apartment for years later I stuck to the shower. Even the occasional romantic interlude with my husband Robert wasn't satisfying, since our tubs were definitely not sized for more than 1 body. The tub just didn't seem to hold much appeal.

That changed a lot several years ago. What happened? I got pregnant, and along with the pregnancy came bouts of insomnia, restless leg syndrome, itchy skin, weight gain, aches and pains, and other general discomfort. At approximately the 5 month mark I just couldn't get to sleep due to all of the above complaints. I was totally miserable. Since medications of any sort were not an option I had to resort to totally holistic methods of soothing my body. Baths were tops on that list.

A 20 minute soak in a tub liberally doused with Dead Sea Salts and essential oils solved nearly all of my problems - at least for long enough that I could head straight to bed and have a reasonable chance of sleeping for a while. It alleviated pressure, eliminated the terrible aches I was experiencing in muscles and bones, and left my stressed-out-skin moisturized and soothed. So my enthusiasm for the bath was "reborn", so to speak.

Even post-baby I continued to use the tub on a regular basis. The winter is when I especially choose a bath over a shower. As the chill hits and the furnace fires up I get terribly itchy. I have a terrible urge to turn the shower up to scorching hot, which not only strips all the oils from my skin but leaves it sensitive and aggravated. I have even woken up scratching in my sleep! Bathing allows me to add salts, herbs, or oils to nourish my skin, and I can usually manage to force myself to stick to lukewarm water. These practices have eliminated most of my winter itch condition without the use of any topical medications.

I also appreciate the quiet of the tub. At our new house (over 100 years old, with similarly ancient plumbing) it takes the tub a while to fill. So I bustle my daughter out the door to school, return home and eat breakfast while the tub fills. Then when I do get to immerse myself the house is totally still... Ah, how I love those moments. If I don't get my bath in the morning I really just don't even feel awake. It is as much a part of starting my day as my cup of coffee (fair trade, by the way). Just the sensation of the suspension in the water, the contrasting warmth of it next to the chill of the air, and the snug, cozy towel afterward create a suite of sensations that gently stimulate my body into functionality.

Clearly I am not alone in my love of my daily ritual. The ancients in Greece and Rome valued their time in the bath, as have many other cultures. I just simply can't even imagine living in an age without access to a daily cleansing. Spoiled? Maybe, but I think this is a pretty basic request, and a "luxury" that even the common man can enjoy. I'm thankful I wasn't born to 18th century Paris...can you say filth? Indoor plumbing didn't even make it to St. Louis until just before the World's Fair in 1904. Evidently our great city decided that we had to upgrade in order to impress the attending masses. Water towers and flush toilets were promptly installed. Two of those water towers, some of only a few left from that age, remain standing in my new neighborhood. Check out some photos here if you want to see them.

So, with that in mind I'd like to say hoorah for the bath! I'm grateful I get to have one every day, and so conveniently.  Now if you'll excuse me I'll get back to my bath...

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