 Recently I was asked to speak for a local support group for people who suffer from Fibromyalgia. I think they have the best name---Fibro Fight Club!-- and are led by a passionate lady who has lived with this condition for many years.
Very welcoming and warm, these souls have suffered for many years from pain, emotional fluctuations, and stress. One of the hardest parts of working with someone with Fibromyalgia is that each person presents different symptoms, and these symptoms can change by the hour. It has made many doctors throw their hands up, and can lead to a feelings of helplessness for those who suffer from it. While individualized care is really essential for anyone suffering from Fibromyalgia, there are certain treatments that can be effective. Here's a few of my favorites: Herbal Allies Joint & Muscle Pain § Cayenne and Menthol Oil: reduces intensity of pain signals § Lavender Oil: Reduces inflammation and increases emotional well-being § Ginger Baths: Ginger boosts the anti-inflammatory and pain-relieving properties of other herbs and mobilizes the body's own healing agents to ease the pain of fibromyalgia and arthritis. § Willow Bark Tea: provides the equivalent of a low aspirin dose, without the stomach upset that aspirin can cause. It can take a few weeks to build up in your system before you notice a difference. Mind/Body Connection § Depression: Lemon Balm, St. John’s Wort, Milk Oats, Rhodiola § Chronic Fatigue: Ginseng, Eleuthro, Ashwagandha, Bitters § Insomnia: Chamomile, passionflower, lavender, Skullcap § Stress Management: All of the above! § Use a few herbs for a variety of symptoms! Dietary Support o High nutrients, proper diet o Magnesium rich foods: Leafy greens, seeds and nuts, fish, avocados, bananas, dark chocolate, yogurt. Oat straw and Nettle Infusions. o Healthy oils: Flax oil, fish oil, fatty fish such as trout, cod, halibut, mackerel and salmon, nuts, whole grains o High Fiber: need to trap toxins and move them out of the body. o Avoid Processed Foods: dairy products, meat, and margarine o Reduce: Hot (spicy) and fried foods; processed sugar; very bitter and astringent foods like brussel sprouts, cabbage, cauliflower, spinach, broccoli, and potatoes. Excessive black tea, coffee, alcohol, yogurt, chocolate, cocoa. o Hydrate! 8 glasses of water, fresh juices and herbal teas to flush out toxins o Investigate: gluten sensitivity Lifestyle o Proper exercise and stress management: Yoga, journaling, walking, fresh air, friends and family, community support Considering your own unique constitution can also be very helpful with this condition. Called Doshas in Ayurvedic Medicine, it can help us approach the disease from a more individualized perspective. You can take an online quiz here to find out what your own unique constitution is. If you or someone you love is suffering from Fibromyalgia, try some of these techniques to find a little respite. Be Well, Kristin
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 This past week's cold front has officially brought us deep into Fall. While summer's energy is generally warm and wet, the energy of Fall is cool and dry. You can see and feel this all around you. Just as the leaves dry up, so does your skin. The cooler weather makes for cold hands and feet as blood flow gets hastily rerouted to the interior to warm the organs, causing you to grab for warm socks and gloves.
This combination of dryness and decreased circulation can wreak havoc on the respiratory system, especially when combined with the increased contact with viruses that abound in the Fall and Winter. Stuffy noses and sinuses drain down into the lungs, where phlegm can congeal and harden. Coughs tend to be dry with the lack of moisture, making it difficult to expectorate the mucus. This in turn can cause the tissues of the throat to become inflamed, leading to sore throats and even laryngitis. Fortunately there are many holistic ways to prevent and treat these acute respiratory conditions. We will explore several techniques in this 3-part series on respiratory health, but let's start with one of my favorite herbal recipes. Wild Cherry Bark Cough Syrup
~Cover Astragalus, Wild Cherry Bark, Rose Hips, Elecampane, and Slippery Elm Bark with water ~ Bring to a low boil, then simmer for about 20 minutes, until liquid is reduced by half ~Turn off heat, then add Yarrow and Nettle and steep for 15 minutes ~Mash, strain, then return liquid to pot ~Add honey, simmering 5-10 minutes *Bottle and refrigerate for 3-6 months. Take 1-2 Tspns 2-3X daily to ease cough and sore throat Need bulk herbs? Try Here. This is an easy and delicious herbal syrup that even the kids will like! It not only breaks up that congealed phlegm, but will soothe the tissues of the throat and build deep immunity to keep you healthy. Be Well, Kristin *This post was originally published with Kaplan's Center for Health and Wellness*  It's that time again. Although it still feel like summer here in the South, the return of school and enclosed spaces has led to the return of coughs, colds, and the dreaded stomach bugs. It didn't take long for the latter to find our house! Lack of sleep and loads of laundry aside, when your little one is feeling sick, you can feel so helpless. Holding back hair, and murmuring comforting words just doesn't feel like enough sometimes. So we do what we can, and hope it helps to ease some of our loves suffering. I have a few tricks up my sleeve that I pull out for these dreaded nights and the following days of recovery. Hopefully you won't need them! But just in case, here ya go:
1. We start with Lavender. When you or your little one is feeling nauseous, lavender is a great way to calm the stomach while at the same time disinfect the area. I make a Lavender Spray, and spritz generously. It also helps ease tension, worries, and assists in falling asleep.
Lavender Spray: 8 oz. Water 1 tsp. With Hazel 10-25 drops of Lavender Essential Oil Mix thoroughly and place in a clean spray bottle. Shake before each use. 2. Once the stomach has calmed a little we move onto teas. It is important to use only clear liquids until vomiting has stopped for 6 hours. Slippery Elm Bark and Chamomile work great. Slippery elm bark is very nutritive and soothing for the stomach and the esophagus. Chamomile is an antispasmodic, that will calm and warm the stomach to relieve nausea. Make a weak tea, and give in teaspoon doses. Add honey to taste. Feel free to add herbs like peppermint, catnip, ginger, cinnamon, and lemon balm according to taste preference. 3. Last but not least, comes the broth. There are many kinds of clear broth out there on the market. I recommend using a home-made vegetable broth, but if you don't have one on hand (which most of us don't when we most need it!), find a low-sodium healthy veggie broth. You want to be able to dilute it if necessary. Start slowly, to avoid overloading the stomach. Below is a great broth recipe, from Mary Bove's Enclyclopedia of Natural Healing: Potassium Broth: 1/2 inch outer peelings, including skins, of 3 potatoes Bunch of fresh parsley, chopped 3 scrubbed, unpeeled carrots, cut into rounds Handful of greens, chopped 2 medium onions, chopped 5 cloves of garlic, crushed Other leafy greens & herbs desired 2 Quarts water Wash and prepare veggies. Simmer in water in large covered pot, 30-40 minutes. Strain. Excess broth my be stored in refrigerator for up to 2 days. We hope your family stays healthy and happy over the coming Fall and Winter months! To help support you in this, we've put a large selection of our teas and tinctures on sale here. Work preventatively, and stay healthy! Kristin As they say in TX....Howdy! Really. They do! I am thrilled to announce that after a long summer of travel and adventure, our online store is re-opening and we are again accepting new clients! The boxes are unpacked and we are rearing to get our business going here down south. We sincerely appreciate everyone's patience as we made this exciting transition. And we truly appreciate all of the emails of support wishing us well in our new location. Although it's been hot (as in over 95 degrees every day since we arrived!) I have managed to find some beautiful places here in College Station. And I'm slowly meeting some plant friends along the way.
I was also ecstatic to learn about the thriving Yoga Community here in College Station! It has really reached it's arms out open wide. Yesterday there was a community wide Free Yoga Day to celebrate National Yoga Month. I was able to offer two classes and even snuck one in myself. Here's where I'll be teaching this Fall. Come and see these amazing studios. All of the instructors are fantastic!
I look forward to hearing all of your summer adventure stories!
Kristin  Those of you who regularly read this blog have probably heard of flower essences before. Even if it was just in the context of Rescue Remedy. But how many of you actually know what they are? The name, Flower Essence, to me conjures up the image of trying to capture the gently wafting scent of a flower. Like a genie in a bottle. But, in fact, essences have no scent at all. Flower essences are basically infusions of certain flowers in water that are stabilized in a solution of brandy and water. These are very dilluted preparations and should not be confused with herbal tinctures or essential oils. While they can be used for certain physical ailments, these products are mainly used for emotional healing. Stress, anxiety, trauma, sadness, and fear are all great reasons to try one. There's a lot great products out there! Which brings me....to the review!  Our friends at Mossop Natural Remedies were kind enough to send us a sample of one of their lovely products. Their formulas are unique in that instead of a liquid form, they are put into small sucrose pilules similar to homeopathic remedies. I found this form great for traveling, and much easier to get the kids to try.
I happened to throw the "Relaxation" formula, comprised mainly of Evening Primrose, into my bag before I headed off to the East West Seminar led by Michael Tierra. It's an intense week of clinical study, classes, and personal growth. Between the traveling and the intense clinical work, I was glad to have it! Several attending practitioners needed to take a break at some point during the seminar. But I was able to fully participate without my nerves getting frazzled. I even dispensed some to a few people during the seminar, and the feedback was very positive. In addition to the Relaxation formula, there are many others. If you need a little extra boost to resolve an emotional issue or help during a stressful time of life, give them a try. We are coming up on some big changes here (more on that later!), and I know I'm glad to have this tool in my kit! Be Well! Kristin 
Hopefully this past week you've been thinking about what type of detoxification plan would best serve you. My last post highlighted just a few strategies. Ready for some recipes to get you started? Here are some of my favorites. Detoxification Tea -1 part Echinacea Root -1 part Yarrow -1 part Red Clover Blossoms -1/2 part Dandelion Root -1/2 part Peppermint -1/4 part Parsley *Mix herbs well. Infuse 1 tablespoon of tea in 1 cup hot water for 10-15 minutes. Drink 5-7 cups for 7-10 days. Spring Master Cleanser -2 tablespoons fresh lemon or lime juices -1 tablespoon pure maple syrup -1/10 teaspoon cayenne pepper -8 ounces filtered water Mix and drink 8-12 glasses a day. *This tastes way better than it sounds! Autumn Rejuvenation Ration -3 cups filtered water -1 tablespoon ginger root, chopped -1-2 tablespoons miso paste -1-2 stalks green onion, chopped -cilantro to taste, chopped -1-2 pinches cayenne pepper -2 teaspoons olive oil -juice of 1/ 2 lemon *Boil water. Add ginger root. Simmer 10 minutes. Stir in miso paste to taste. Turn off heat. Then add green onion, cilantro, cayenne, olive oil, and lemon juice. Cover and steep for 10 minutes. Enjoy!  Of course incorporating fresh greens and fresh fruits this time of year is a great choice too. Just focusing on fruits and greens, the springtime master cleanser, and detox tea is a great plan to follow for many of us.
Figure out what will realistically work best for you, and start planning your menu. I'll be posting some helpful yoga postures to include during your detox, to help get things moving quickly and efficiently. Be Well! Kristin 
Recognize these?
These are the red, hot, itchy little buggers covering my little one right now. Hives, or Urticaria, are raised, itchy, red welts on the surface of the skin. They are usually an allergic reaction to food or medicine. But in our case, it's a result of the latest virus going around. So not only is my little one hot and stuffy, but itchy as well. Is it Spring yet?! Hives are one of those signs that gets parent's hearts beating a little faster. Since they are normally associated with an allergic reaction, we worry that it will lead to swollen throats and trouble breathing. Scary stuff. And not to be messed with. However, if they are not associated with an allergic reaction (and you've talked to your doctor), there are lots of ways to treat hives naturally. Think cool and soothing. 1. Cold Compresses- place a cool cloth over the affected area, changing frequently. Even better is soaking the cloth in a cool tea of peppermint, spearmint, or lavender. 2. Aloe Vera- the cool gelatinous insides of Aloe are perfect for cooling down the inflamed areas of hives. The gel is widely available. Just make sure it is 100% Aloe. 3. Tumeric Paste- You might have Tumeric sitting around in your spice cabinet. It's a great addition to a lot of meals! It is also a well-known anti-inflammatory. Take 1 tablespoon of Tumeric powder, add enough water to form a thick paste, and then apply. 4. Oatmeal and Marshmallow Root Bath- If you have hives all over the body, you might want to try this one. Take about 1 cup of rolled oats and grind into a fine powder. Do the same with 1/2 cup of Marshmallow Root. You can also use Slippery Elm Bark, but it's an at-risk plant, so make sure you have a reputable source. Sprinkle the mixture into the running bath of lukewarm water. Make sure the water isn't too hot, or it will further aggravate the hives. This colloidal treatment will cool and soothe those hot itchy bumps. Apply any of these treatments as needed and hopefully you (or your little one) will find some relief! Be Well! Kristin  If you are anywhere near the Northeast, you've probably (hopefully!) heard of the impending Super Snowstorm. They've even given it a name. Nemo. Somehow that name just doesn't conjure up images of driving snow that could bring down power and bury us all in 2 feet of snow.
So while you are out there stocking up on the necessities, and the not-so-necessities, consider adding some of the ingredients for these yummy natural marshmallows to your list. Snow days in my house = lots of snow play, lots of hot chocolate with marshmallows, and lots of board games. Usually in that order, and usually repeated throughout the day. So in honor of dear Nemo, I've dug up this old post on how to make your own delicious, natural marshmallows. Enjoy! Originally from Snow Day! We like to put our own herbal spin on things around here, so I thought I'd share a fun recipe to making real marshmallows. Those air puffed, spongy white things don't contain any marshmallow at all, which is actually a very healing herb. Marshmallow root is renowned for its abilities to sooth skin and heal inflammations in the body. It's one of my go-to herbs for sore throats. Go on, I dare you try making these. Super easy and SO delicious. This recipe is adapted from Lesley Tierra's (2000): A Kid's Herb Book. Ingredients: -2 eggs -1/2 tsp Vanilla -1/2 cup sugar -2 tablespoons marshmallow root powder -Preheat oven to 275 degrees F -Separate 2 eggs, keeping the whites. Beat whites until foamy and not quite stiff. -Add in 1/2 tsp. Vanilla or other delicious flavoring -Slowly beat in up to 1/2 cup (it's okay to use less!) sugar, 1 tsp at a time -Beat in 2 tablespoons marshmallow root powder -Drop mixture using teaspoonful at a time on a lined cookie sheet. -Bake 1 hour -Remove from sheet and let cool. Yum! *Refrigerate extras (if there is any) for several days Be Well, Kristin
The holidays are drawing to a close, and let's face it. Most of us probably need a drink.
In preparation for the final party of the year, I thought I'd highlight some delicious herbal cocktails. Sure you can serve the traditional beer, wine, and champagne. But hey, why not throw some glitzy drinks in the mix, that add both pizazz and just a bit of health into your evening. They range from simple to complicated in preparation, and somewhat healthy to gluttonous. And here they are, in that order: Elderflower Champagne Cocktail Basic Recipe: 3/4 glass of Champagne or Prosecco 1/4 glass of St. Germain (Elderflower liqueur) 1 sprig of mint *Fill a tumbler with ice (or use a chilled champagne flute). Pour in the Champagne, then top with St. Germain. Mix well and top with mint sprig. To look even fancier you can put a raspberry or cherry in the bottom for a sweet finish to the drink. Did I mention that elderflower is a great herb to use when you feel a cold or flu coming on? Lemon-Ginger Hot Toddy Basic Recipe: 1 oz Whiskey 1 slice lemon 1 slice of Ginger 1 tablespoon of honey Top with hot water *Mix well and serve in your favorite mug. Feeling sick? Add some Echinacea Tincture, sprigs of thyme, cinnamon stick or any other herb that will make you feel better. This is a great winter staple! Raspberry Lavender Margarita Basic Recipe: 1 1/2 ounces silver tequila, such as Patron 1/2 ounce Cointreau 1 1/2 ounces raspberry puree 1/2 ounce Lime Juice 3 fresh raspberries 1 dried lavender stem *Mix together first 4 ingredients over ice in a shaker. Shake. Salt or sugar the rim of a chilled martini glass. Strain ingredients into the glass. Garnish with raspberries skewered onto a dried lavender stem. Chocolate Mintini Basic Recipe: 2-5 leaves fresh mint 1/2 ounce vodka 1 1/2 ounces Chocolate Liqueur 1/2 ounce Kahlúa® *Muddle mint leaves and vodka, add chocolate liqueur and Kahlúa® over ice in a shaker. Shake well. Swirl chocolate sauce in the inside of the martini glass, strain in mixture and garnish with more mint leaves. Three....two....one....Happy New Year!!!! Be well friends, Kristin Need an easy homemade gift idea? It doesn't get any easier than infused honey. Delicious, creative, and powerful medicine. Here's what we've been doing this week:  1. Start by filling a clean mason jar about 1/3 full of herbs of choice. Be creative! Here we chose a mixture of cinnamon, ginger, orange peel, cardamon, clove, allspice, and black pepper. Mmmmm....warming digestive herbs. We made another batch with lavender, chamomile, and lemon balm. I feel more relaxed just thinking about a cup of tea with this to sweeten it.  2. Get a nice big jar of local honey. Our 5 lb. jar here filled about 2 mason jars. Still following me? I know, it's complicated.  3. Pour honey over herbs until the jar is full. Place in a sunny windowsill for about 2 weeks. Strain and pour into pretty bottles. Be sure to save some for yourself. :)  Your sweet gift is sure to be a big hit.
Be Well! Kristin |
AuthorI am constantly amazed by the healing power of yoga and herbs. They inspire me to heal, to write, to teach, and to keep exploring. Archives
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