Homemade Strawberry Popsicles!

It's my favorite time of year - strawberry season! Strawberries are great no matter how you serve them up, but these popsicles make a great healthy snack (or breakfast, for that matter!). This recipe is sure to keep everyone cool and refreshed on those hot summer days.

Strawberries are sweet, juicy berries that are both delicious and nutritious! They are low in fat, with tons of vitamin C, manganese, and some fiber.

Yogurt lends the popsicles a bit of a creamy quality. It also adds plenty of calcium, protein, and probiotics (which are wonderful for a healthy gut!).

How they're made:

       1 lb fresh strawberries
       1 cup plain yogurt
       ~2 Tbsp honey, can adjust to taste depending on ripeness of fruit

Wash and hull your strawberries (NOTE: I use a 1 quart measuring cup to make pouring easier)

Puree your strawberries until smooth, and mix in yogurt and honey

Pour your popsicles into molds and freeze until firm, about 4 hours

This recipe makes a delicious and refreshing treat, but you can make it your own by adding any ingredients that you like. Here are some of my favorite mix-ins:

• fresh, chopped mint
• lemon juice and fresh basil
• mashed banana - adds both creaminess and sweetness
• You can even swap out the strawberries for other types of fruit. The possibilities are endless!

Try making your own popsicles for a delicious summer treat and tell me about it in the comments  :)

Herbal Study: Stinging Nettle

Common Name: Nettle

Botanical Name: Urtica dioica

Parts used: leaf, root

Preparations: capsule, culinary, infusion, tincture

Stinging nettle is a prolific weed, infamous for its spiny needles that make it a danger to the unsuspecting gardner. However, it is an extremely nourishing herb with tons of health benefits. Nettle is also the plant that first introduced me to the world of herbalism, due to its reported allergy-fighting abilities.

Nettle leaves are extremely nutrient dense, a great source of many vitamins and minerals including calcium, magnesium, and zinc. Because of its nutritional content, nettle is a great nourishing herb to add to your daily diet. You can steam some fresh nettle leaves, brew up a strong cup of nettle tea, or take capsules made from powdered nettle leaves.

My favorite preparation is a delicious, warming, yet refreshing tea made using 3 parts nettle leaf and 1 part peppermint leaf. The peppermint adds a cooling sweetness that helps to balance the earthy grassiness of the nettle. This is also delicious iced!

Nettle has received a lot of attention for a wide variety of health benefits:

• great for hair, bones, and teeth due to the high mineral content
• reduces allergy symptoms as an antihistamine
• reduces asthma symptoms by strengthening the lungs
• lowers blood pressure
• builds up the blood due to its iron content
• increases energy because of its nutrient density
• boosts the immune system
• improves metabolism by bolstering liver function
• prevents urinary tract infections as a diuretic
• prevents growth of kidney stones as a diuretic
• promotes prostate health (particularly the root, not so much the leaves)
• decreases menstrual cramping

One of the ancient uses of nettle is probably the most extreme - urtication. Supposedly, repeatedly hitting an inflamed area (arthritis in particular) with a fresh branch of stinging nettle helps to reduce inflammation and relieve pain. The formic acid released by the needles is reported to have healing properties in these situations. Urtication is still used today by some more extreme herbalists.

Where to get nettle

Try to find locally sourced nettle if possible. Or, if you are up to the challenge, try harvesting your own! Be sure to take necessary precautions (gloves, sleeves, long pants, etc) as the nettle's spines can leave painful welts if it comes into contact with your skin. These are only minor and do not typically require medical attention, but it can be very painful. After being harvested, the spines will quickly loose their kick and will soon be safe to handle.

If you don't have access to any local nettle, you can also buy some online. My favorite sources are Mountain Rose Herbs and the Bulk Herb Store for high quality, ethically sourced herbs.

Get dried leaves for tea or powdered leaves for capsules. Make your own capsules with the Capsule Machine, it's fun and easy to do! Just be sure to get the matching size capsules (I like these). Capsules are a much simpler way to get your daily dose of nettle when you're on the go, two capsules is roughly equivalent to a cup of tea.

Precautions

Because nettle is hypotensive and a diuretic, it may lower blood pressure. Consult a doctor before trying nettle if you are taking diuretics or blood pressure medication. However, nettle is generally deemed safe for daily consumption for most people.

DISCLAIMER: The statements made here are purely educational and have not been approved by the Food and Drug Administration. They are not intended to diagnose, treat, cure, or prevent any disease.

Happy Earth Day!

Take a moment today to cherish the natural world around you.

Feel the spring breeze. Smell the blossoming flowers. Bask in the warm sun.

Give thanks for the beauty and power all around you, in the plants, in the earth, in the sky.

Plant a tree, or maybe a flower. Pick up some stray litter along the roadside. Ride your bike instead of driving to work. Or turn off the lights when you leave the room. No matter how you show it, do something for the Earth today.

Earth Day was founded on April 22, 1970 as a means to spread awareness about environmental protection and preservation, which was not a prominent issue at the time. This holiday has become more and more prevalent over time as research continually sheds more light on the state of the environment, pollution, energy, and global warming. It is a day to embrace nature and encourage sustainable practices. (Shouldn't every day be Earth Day?)

What are you doing to show your appreciation for the Earth today?

The Healing Powers of Tea

What better way to enjoy your medicine than a soothing cup of hot tea? A warm mug of chamomile tea to relax before bed. Or maybe a refreshing glass of rosemary and peppermint iced tea to cool off after those hot summer days spent working in the garden.  No matter how you serve it, tea is a wonderful way to access the many benefits of herbs.

A little bit of history

Tea is an ancient art dating back thousands of years to its origin in China, where it was first documented for its medicinal purposes in 350 CE, but legend places it a few thousand years earlier. As more and more plants were discovered it became more popular, and people began to drink it for its delicious taste. Tea eventually made it to Japan, where it was embraced by Buddhist monks, and then spread to the rest of the world and became tea as we know it today.

When speaking of tea for medicinal purposes, there are two types, each with their own preparation:

1. Infusions - a tea made from leaves, flowers, buds, berries, and other soft plant parts
• Steeping - pour boiling water over your herbs and allow to sit for 15-30 minutes, strain and drink
• Use approximately 1 tablespoon of herbs for every cup of water
• The longer you steep your tea, the stronger it will be, both in flavor and in the amount of medicinal properties that are infused into the water
• I use a french press - it makes straining your tea very easy
• For iced teas, I actually allow them to steep overnight. Simply pour your hot water over your herbs, and as it comes down to room temperature, put it in the fridge. It will be ready and waiting for you in the morning.
2. Decoctions - a tea made from roots, bark, woody stems, nuts, seeds, and other hard plant parts
• Simmering - because these materials are much denser, steeping is not strong enough to extract the medicinal properties. Instead, place your water and your herbs, using the same ratio as above, in a saucepan and bring to a gentle simmer. Allow to simmer for 30-45 minutes. As with steeping, the longer you simmer, the stronger your decoction will become.
• For overnight preparation, simply simmer your herbs for 20-30 minutes to begin drawing out the medicinal properties, then refrigerate

How much should I drink?

Because herbs are so gentle, and teas in particular are very light concentrations of herbs, you will need to drink tea consistently throughout the day for it to be effective medicinally.

For chronic (long-lasting) symptoms: 3-4 cups of herbal tea per day is a standard dose for an average adult.

For acute (sudden, more aggressive) symptoms: a smaller, more frequent dose is more beneficial. Drink 1/2 cup of tea every hour to total 4 cups per day. A more frequent dose allows it to build up in your system more readily.

For overall wellness: drink 1-3 cups daily (as desired). Many herbs are completely safe to ingest daily, and when incorporated into your diet provide many nourishing benefits depending on the herb.

• My favorite daily tea is nettle leaf, which has been shown to benefit many different body systems, to promote healthy skin and hair, to relieve allergy symptoms, to reduce PMS symptoms (in women, obviously), as well as many other wonderful benefits. 
• It is best to cycle through a variety of herbs (based on your own needs and preferences) to obtain a wide variety of benefits from herbs, much the same way that you would not want to eat the same foods every single day. This adds both excitement in mixing up your routine as well as a wider range of health benefits.
• Some wonderful herbs for your daily infusion include nettle, oat straw, red clover, alfalfa, and the mints, but there are countless others

Did you know?

Teas are not only for drinking. You can brew an extra strong infusion or decoction and use it topically (on your skin) by using the same methods as above, but use a handful or two depending on the herb.

• Compress - Soak a soft cotton cloth in your herbal mixture, hot or cold depending on the ailment, and then wrap the affected area with the soaked fabric for 30-45 minutes and reapply as needed. Try peppermint to relieve a headache, or chamomile for rashes or inflammation
• Herbal Bath - Add your extra strong infusion/decoction to a bath to rejuvenate your entire body with your herbs. Note: This is not recommended if you are pregnant.

I'm currently sipping some warm nettle and peppermint tea to combat those spring allergies. What are some of your favorite teas? Let me know in the comments below  :)

DISCLAIMER: The statements made here are purely educational and have not been approved by the Food and Drug Administration. They are not intended to diagnose, treat, cure, or prevent any disease.

Herbal Study: Peppermint

Common Name: Peppermint

Botanical Name: Mentha piperita

Parts used: leaves, flowers

Preparations: infusion, wash, tincture, essential oil, culinary

Peppermint is a wonderfully sweet spring-time herb. It grows easily in temperate climates with moist soil, so easy in fact that it will quickly overtake your garden if allowed. It is one of the most widely known herbs in our culture, found in many forms: tea, culinary flavoring (especially Middle Eastern cuisine), and flavorings for toothpaste, breath fresheners, ice cream, and candy. It is known for its cooling properties, caused by its high concentration of menthol.

After dinner mints are not just meant to freshen your breathe. Peppermint aids the digestive system, helping to relieve bloating, gas, and heartburn. You can add 1-2 drops of food-grade peppermint essential oil to a glass of room temperature water. Or maybe brew a steamy cup of peppermint tea by steeping 1 Tablespoon of dried peppermint leaves in 1 cup of water for 15-30 minutes.

Peppermint can also help to relieve headaches. The cooling sensation provided by the menthol helps to lower the body temperature, which is beneficial if your headaches are accompanied by sensations of heat. Simply put a single drop of peppermint essential oil on your fingertip and gently massage into your forehead, temples, and neck - or anywhere that you feel warmth from the headache. This can also be beneficial for aching muscles. NOTE: If you have sensitive skin you may want to dilute the oil (essential oils are very strong concentrations) in a carrier oil, try adding 10-15 drops of essential oil to a tablespoon of olive oil, and apply this as above.

Likewise, the cooling effects of peppermint can help lower a fever. Simply drink peppermint tea throughout the day, or add an extra strong infusion to a bath. This is a simple, gentle way of reducing a fever without taking medication.

These are my favorite uses for peppermint - what are yours? Let me know in the comments below, or try out one these suggestions and share your experience.

DISCLAIMER: The statements made here are purely educational and have not been approved by the Food and Drug Administration. They are not intended to diagnose, treat, cure, or prevent any disease.

Herb Infused Oils

Herb infused oils are oils that have absorbed all of the nutrients, healing properties, color, and flavors of an herb. Infused oils are a wonderful and simple way to incorporate herbs into your daily life. You can use any combination of herbs and oils, depending on the intended outcome. Infused oils are great for so many purposes, both medicinal (as topical applications) and culinary (to flavor your favorite dishes).

Dried calendula flowers in olive oil, great for dry skin, cuts, bruises, burns, and so much more!

What you need:

• Oil of your choice
• olive, coconut, grapeseed, almond, jojoba, apricot, avocado, or sunflower are all great choices
• I use a good quality olive oil for its longer shelf life
• Good quality dried herbs
• any variety or combination, based on your goal
• you can use fresh herbs, but the moisture in the fresh plants can cause your final product to spoil much more quickly
• Glass jars with a tight-fitting lid
• sterilized and completely dry
• mesh strainer
• cheese cloth
• tape and marker for labeling

There are multiple methods for infusing your oil:

1. Cold/Solar Infusion method
• this is the more traditional, gentler method that I prefer
1. Fill your jar about 1/2-2/3 full with your herb of choice
2. Pour the oil over the herbs, filling the jar completely
• This is a rough ratio of herbs to oil, it does not have to be exact
3. Tightly seal the jar and invert a few times to coat all of the herbs with the oil
4. Label with the contents and the date, so you know what's inside
5. Place the jar in a warm spot for 4-6 weeks, mixing daily to ensure even infusion
• Exposure to direct sunlight may cause your oil to spoil
• As your oil infuses, it will absorb all of the wonderful nutrients, properties, and color and of the herbs
6. Place the mesh strainer, lined with cheese cloth, over a second clean jar and strain your oil into the new jar
7. Seal and label the jar with the new date. Store in a cool place, out of direct sunlight (in the fridge if possible)
2. Heat Infusion method
1. Prepare your jar as above, following steps 1-3
2. Place a small towel in the bottom of a large pot, fill with a couple inches of water, and heat to a low simmer
3. Place your jar of oil and herbs in the water, on top of the towel
• the towel insulates the glass jar, keeping it away from the direct heat source
4. Allow your oil to infuse for 4-8 hours. Be sure to add extra water to the pot as it evaporates or your oil will burn
5. Strain and store as above
3. Double-boiler method
1. Place herbs and oil in a double boiler (or glass bowl over a pot of water)
2. Bring to a light simmer and cook for approximately 30-60 minutes
3. Be sure to keep the heat low for gentle cooking, otherwise the herbs will burn
4. Strain and store as above

Where to get your herbs:

• You want to find the best possible herbs you can - these are, after all, being put directly on your body. Look for:
• locally grown
• organic - no nasty chemicals here!
• sustainably sourced
• Grow and dry your own or look for a local, reliable herb farm
• Order them online - my favorite sources are Mountain Rose Herbs and the Bulk Herb Store

How to use your infused oil:

Infused oils can be used in so many ways, whether to heal or to eat, to soothe or to energize. The possibilities are endless. Here are just a few ideas to get you started.

1. Applied topically after a bath or before going to bed
2. Made into salves or balms by adding beeswax
3. Used during a massage
4. Cooking! - infuse your favorite flavors into a good quality olive oil for salad dressings, marinades, sautéing, and so on

These oils should last for at least a year. Shelf life may differ depending on the type of oil used and how it is stored. You can also prolong the shelf life by adding a few drops of vitamin E oil to the strained oil, which prevents the fats from going rancid as quickly.

Now go infuse some oils! And be sure to let me know how they turn out in the comments  :)


DISCLAIMER: The statements made here are purely educational and have not been approved by the Food and Drug Administration. They are not intended to diagnose, treat, cure, or prevent any disease.

Deodorant Dangers

When I started transitioning to a more natural, chemical-free life, one of the first items I researched was my commercial deodorant and antiperspirant. This is one substance that we put on our bodies every single day, without giving much thought to any potential consequences. But it can’t be that bad, right? Everybody uses it. We need to use it, or else everyone would stink! Not to mention the sweating…

What’s so bad about deodorant?

Many commercial deodorants, antiperspirants in particular, contain substances that may lead to breast cancer and other diseases. I will say that no conclusive evidence has yet been found linking antiperspirants to these diseases, but the fact that they are suspect makes me hesitant to continue using them. The two main suspects here are aluminum-based compounds and parabens.

Aluminum-based compounds are common in antiperspirants. These chemicals are meant to plug up our pores, preventing sweat from being released. Some studies suggest that the aluminum-based compounds themselves leach into our systems and increase the risk of cancer. Others say that stopping sweat from flowing results in a build-up of toxins that would have otherwise been released in the sweat, and these toxins are the cause of the cancer.

Parabens are preservatives used in some deodorants and antiperspirants that can build up in the breast tissue, potentially contributing to cancer.

Read more about these substances here.

What’s the alternative?

In order to figure out how to solve this deodorant dilemma, we first need to look at the story behind body odor, and why we sweat so much when we don’t use deodorant. (Gross, I know, but it’s very telling!)

Body odor results when harmful bacteria begin to grow and multiply on our skin. These bad bacteria cause us to sweat and smell really bad.

Commercial deodorant and antiperspirants keep us smelling fresh and clean because the chemicals in them work to kill off these bad bacteria. Yay, right? Actually, not so much. These chemicals also kill any good bacteria that are also on our skin.

We, as humans, have bacteria all over us, inside us, everywhere. They work with us to maintain balance in our systems and to keep us healthy. One way they function is to fight away any bad bacteria to prevent them from growing. By using commercial antiperspirants and killing beneficial bacteria on our skin, we are effectively destroying our natural line of defense against BO and sweating. This is the reason that we start sweating and/or smelling as soon as the deodorant wears off – we are entirely reliant upon deodorant for our fresh scent!

Therefore, it is more beneficial to do away with antiperspirants and embrace our natural body chemistry. After a minor transition period (a week or two of heavy sweating) as our bodies adjust, giving those beneficial bacteria time to grow and establish themselves on our skin, something miraculous happens! We actually begin sweating less (much much less) with little to no whiff of BO.

“But I can’t just give up deodorant!” you say? That’s okay!

A simple, natural deodorant free from all of those harmful chemicals is easy to make in your very own kitchen.

All you need are equal parts of:

   - coconut oil

   - baking soda

   - arrowroot powder (or corn starch if you don’t mind the whole GMO thing…I’ll stick with arrowroot powder myself)

Mix these three ingredients together to make a thick paste. To use, dab a tiny bit of this deodorant paste on your underarms with your fingers. Keep in mind that a little bit goes a long way. You should not use so much that it rubs off onto your clothing. After all, it is just a back-up, now that your natural BO-fighting troops dominate the battlefield (the beneficial bacteria).

This deodorant is as simple as it gets, and it really works! The coconut oil provides luscious moisture, as well as some minor anti-bacterial action to help fight any bad bacteria. Baking soda serves to deodorize, and the arrowroot powder thickens the paste while helping absorb any sweat.

A slightly more complicated recipe for deodorant transforms this paste into an easy-to-use, just-like-store-bought, stick deodorant. But, that is a post for another day!

Note: Baking soda can be quite abrasive, so be sure not to rub this in too much. Apply just enough pressure to create a fine layer on your skin. If you find this deodorant to be too rough (red, irritated skin), simply dial back the baking soda and replace it with just as much arrowroot powder (e.g. use 1 part coconut oil, ½ part baking soda, and 1 ½ parts arrowroot powder).


Have you ever tried a natural deodorant? Give it a try and let me know what you think!


DISCLAIMER: The statements made here are purely educational and have not been approved by the Food and Drug Administration. They are not intended to diagnose, treat, cure, or prevent any disease.