I'm so in love with the Rosemary growing in my yard right now, I decided to pull this post out of the archives.  This is one plant you NEED to know.  It's easygoing, always around when you need it, and willing to listen to all of your rantings and ravings.  Just like a good friend. :)

Whether you choose to put it in a pot or in the ground, it is almost guaranteed to get tall, bushy, and permeate your yard with its amazing scent.  Its scent is also great for keeping herb loving insects at bay, so may want to consider planting it around your garden as a natural insecticide.

Personally I use Rosemary almost every day in the kitchen, and also use it to make an herbal shampoo that smells divine!  Check out the stats of this old friend below and the recipe for the shampoo that follows.
 

Rosemary (Rosmarius officinalis)

Description:

Rosemary belongs to the Lamiaceae, or mint family, and have square stems, purple two-lipped flowers and abundant fragrance-bearing oil glands typical of many members of the mint family (HerbSociety of America, 2010).

Growing Tips:

Set out plants in the spring when the weather has warmed.
 
Plant in full sun, but in the warmer climates they will accept some light shade. They thrive in a light, well-drained, soil.  During the growing season, pinch back growth tips two or three inches to promote bushy plants; cut back hard only in early spring to allow the new growth time to mature (NGA, 2010).

Most rosemary varieties are reliably hardy to only 20°F; however, gardeners in cold-winter areas can successfully grow rosemary indoors in a container with a fast-draining potting soil. Bring the plants indoors at least several weeks before your area's first frost date. Feed the potted rosemary regularly with fish emulsion and provide good air circulation to ward off harmful mildew (NGA, 2010).

Parts Used: Leaves

Uses:

Rosemary is a great treatment for headaches.  It is also useful for indigestion, colic, nausea, gas, and fevers (Tierra, 1998).  It is also high in calcium and thus is a benefit to the entire nervous system, as well as having antibiotic properties.  Rosemary can also be used for the hair and scalp; use as a cooled strong tea as a rinse after shampoo (Tierra, 1998).   This herb is used in just about every type of culinary dish with fruit, eggs, salads, sauces and meat.

Rosemary Herbal Shampoo

8 oz water
3 oz Liquid Castille Soap
4 TBSP Rosemary Leaf
20-60 drops essential oil (optional)
1/4 tsp organic Jojoba or Olive oil (adjust as needed – use more for dry hair or may omit for oily hair)

Make an herbal infusion, or strong tea, by pouring boiling water over the herbs.  Cover, and allow them to steep for at least 4 hours. Strain the herbs out and pour the remaining liquid into a bottle, then adding the Castille soap and oils. Rosemary is good for any hair type.  It is also effective treatment for dry scalp, dandruff, dermatitis, and hair loss.

*This recipe is adapted from Mountain Rose Herbs (2011).

References:

Herb Society of America.org (2010) Herb Society of America Fact Sheet. Retrieved May 31, 2010 from www.herbsociety.org.

Mountain Rose Herbs (2011).  Retrieved May 1, 2011 from www.mountainroseherbs.com.

National Gardening Association.org (2010) Retrieved May 31, 2010 from http://www.garden.org

Tierra, M. (1998).  The Way of Herbs. New York, NY: Pocket Books.

I love the ocean.  The vast expanse, the rhythmic rise and fall of its waves, and the inevitable sense of calm it instills in me.  I am eagerly anticipating our next visit to the ocean in a few days. But most of the time, I'm not at the ocean.  Luckily, there is another way to reach out and grab a piece of that calm and stillness;  Ujjyai pranayama, or Ocean breath.

While often called upon during Yoga asanas to cool the body and focus the mind, Ocean Breath can also be used during meditation as well.  It's a great tool to create the stillness and focused attention that meditation requires.   I encourage you to try it out.  Here's how:

1. Find a comfortable seat.  Maybe it's a chair, or cushion on the floor.  Find what feels good to you.

2. Inhale deeply and exhale completely.  Feel your chest and belly expand and rise with the inhale and condense and fall with the exhale.  Do this until you begin to feel your body relax.

3. On your next inhale, softly constrict the back of your throat.  These are the glottis muscles, the same muscles that work when you have a quick intake of breath. Breath deep and slow.  You will hear the air flowing into your lungs, and understand where this breath got its name.

4. Exhale slowly.  Keep that same slight constriction at the back of the throat.  Try to make your exhale as long as your inhale.  Repeat for at least 10-15 breaths.


Meditation can be intimidating.  But this simple little breathing exercise isn't.  Try it out; you'll feel the vast expanse, the rhythm of life, and the stillness that helps us appreciate it.  

Breathing in…….and out,
Kristin Henningsen, M.S., C.H., R.Y.T.

Yoga is not just for adults anymore.  More and more research has come out on the benefits of yoga practice for children of all ages.  From the cooing baby to independent teenager, Yoga can benefit all ages.  While there are more and more Yoga classes geared towards these different age groups, there are also a lot of ways to engage your kids at home.  Introducing Yoga to your kids will not only help them be physically active, self-confident, and able to handle stressful situations; it will also help you do the same.  

To get your kids involved, it's a good idea to start by doing yoga with them.  This doesn't require that you enroll in expensive classes, however.  There are many resources that you can explore at home.  Below is a list of my favorites.  Books, Cd's, websites, and videos.  Check them out and have fun!


Books

Bersma, D. & Visscher, M. (2003) Yoga Games for Children. Alameda, CA: Hunter House Inc.
Solis, S. (2006). Storytime Yoga. Boulder, CO: The Mythic Yoga Studio.
Tummers, N. (2009). Teaching Yoga for Life. Champaign, IL: Human Kinetics.
Wenig, M. (2003).  Yoga kids: Edcuating the whole child through yoga. New York, NY: Stewart, Tabori, & Chang.

CD's
http://www.cdbaby.com/cd/kirawilley/
http://www.karmakidsyoga.com/ComePlayYoga.html
http://www.cdbaby.com/cd/ckcarbone

Websites
http://www.youngyogamasters.com/
http://yogakids.com/
http://www.karmakidsyoga.com/yoga_poses.html
http://shaktakaurkhalsa.wordpress.com/
Videos
http://www.namastekid.com/
http://www.youtube.com/watch?v=EmeTZGr_R5Q
http://www.storytimeyoga.com/

Once engaged in Yoga practice, try exploring those classes in your area.  You can enroll in classes with your children, or register them for an independent class.  Find what works for you and your family.  The benefits will be great!

Namaste,
Kristin Henningsen M.S., C.H., R.Y.T.

If your summer is anything like mine, it's been an almost daily get up and go, go, go!  It seems that every day is a new excursion and adventure for me and my two little ones.  Beach, camping, hiking, biking, picking fruits and veggies, museums, trips to the library….I'm getting tired just writing it down.   While I love the spontaneity of summer, I tend to thrive when I have a routine.  Some things just don't get done when there's chaos!  

However, this summer I have been particularly proud of myself at the consistency I've kept with my home Yoga practice.  This is usually the first thing to go.  But when you compromise on your healthy practices, the next thing you compromise is your health.  Here's some strategies I've used to keep my home practice consistent this summer.  

1. Get Up
    Okay, this is a no brainer.  But in the summer it can be easy to sleep in, especially when your kids are sleeping late (aka 7:30). So….get up!  Before the kids and have some alone time, even if it means going to bed a little bit earlier or setting an alarm.  Quiet Yoga in the morning= bliss.

2. Make it a Priority
    Yes, you need to vacuum, sweep, and clean the bathrooms.  But first….you need to practice.  It will make every action and interaction for the rest of your day so much more engaged, peaceful, and meaningful.  If you don't get to the sweeping, forgive yourself and smile.  You stood up for yourself and what you believe in.

3. Get Creative
    Yoga doesn't always need to be on the mat.  In fact, I most often do Yoga off my mat.  While making pancakes, waiting in line, while the kids are taking their time, even driving.  It's easy to find time and space do practices breathing exercises and meditation.  Even some standing postures and balance postures are totally appropriate for public.  If anyone stares, smile.

4.  Break it up
    Sometimes I feel like I am at the constant beck and call of my kids.  And I am.  It is a rare event that I get to practice Yoga without being interrupted by someone or something.  So, I break up my practice into bits.  Warm-up sequences here, sun salutations after breakfast, standing postures after clean-up, final stretches before bedtime…You get the idea.  

5. Forgive and Forget
    If you don't get to your Yoga practice one day, it's okay.  Forgive yourself and move on. Tomorrow is another day.  The important thing is that you are aware of how important your practice is to you, and that you honor yourself by taking the time for it every day that you can.  


And now…time for my Savasana (Corpse Pose) for the day.  Ahhh!  The sweet rewards of practice!

Namaste,

Kristin Henningsen M.S., C.H., R.Y.T.