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Below are a few blog postings originally written for the Center for Health and Wellness at Kaplan University. You can scroll through below, or check them out at http://kaplanhealthwellness.blogspot.com/.  Kids Health!! Herbal First Aid Kit 7.13.2011In my humble opinion, first aid kits are one of the most important items to pack for long trips, day hikes, or general outings. Okay, I don't *pack* one for general outings, but I do keep one handy in the car and my backpack. You just don't know when you're going to need it, and you know if you don't have one you most certainly will! This, combined with the ability of a first aid kit to calm a scared and hurt child down, makes it invaluable! The mere mention of "the kit" begins to quiet my little ones' sobs down, as they realize that there's a plan. There's hope! The pain will go away and the blood will stop! Okay, I'm being a bit dramatic here, but it's true. Kids have a fascination with first aid kits. The band-aids, the medical tape, the tiny tins of salve. Who wouldn't be? If you want to treat those boo-boos naturally, then assembling an herbal first aid kit is the way to go. It's easy, inexpensive, and they make great gifts. Here's a list of what I put in my own kits, but feel free to adjust yours for your own families needs. 1. The Basics -Natural Bug Spray (See recipe below) -Sunscreen -Protein Bar -Emergen-C: These vitamin packets are a great way to keep your nutrients up when traveling. Add the powder to water and you have a great way to re-hydrate after a long hike, boost your immunity, and shorten illness. 2. The Meds -Tea bags: I always include peppermint tea bags for digestive issues, chamomile tea bags to calm nerves (internally) and pink eye or burns (cooled and applied externally). Traditional Medicinals also makes a great line of medicinal teas for a variety of issues. Great to have on hand! -All Purpose Salve: Look for a salve that contains comfrey, St. John's Wort, calendula, or plantain. Apply to cuts, scrapes, & bug bites to disinfect, sooth, and accelerate healing. Also great for dry, cracked skin. -Tea Tree Essential Oil: Another great disinfectant! Use sparingly on infected cuts to speed healing. Also great to sniff to ease nausea, and apply externally to get rid of parasites. -Lavender Hydrosol: Lavender flower water with fully emulsified essential oil. This is an excellent spray that can soothe burns, rashes, ease anxiety, and induce sleep. Also works as a great "monster spray!" -Echinacea Tincture: A must have! This works as an internal and external antibiotic, boosts the immune system, and has even been used an an antidote to poison! -Homeopathic Arnica: These little pills work wonders! Take to ease muscle soreness, heal bruises, ease arthritis pain, and ease headaches. -Rescue Remedy: Made from flower essences, this is a great tonic to ease trauma and stress. Also great way to relieve anxiety. Just a few drops under the tongue. 3. The Hardware -Assortment of Band-Aids -Bandages, gauze, and surgical tape -Tweezers -Scissorts -Duct Tape -Cold Pack -Hot Pack -Ear Plugs -Sewing Kit -Bandana Carry these items in a waterproof bag or case, and you will be well prepared for any injury that comes your way. Go have an adventure! Kristin Henningsen M.S., C.H., R.Y.T. Kids Health! Healthy Travel Tips 7.9.2011  Summertime is usually synonymous with travel time. In fact, next week I am packing up my 3 and 6 year old to travel by car, train and plane to the midwest for 10 days. I have a feeling I'm in for an adventure! Traveling with little ones can be pretty stressful to say the least. Trying to travel in a healthy and mindful way can be even more stressful, unless you plan ahead. Along with healthy snacks, herbal products can be a great way to stay healthy during your excursions, and help keep you sane. My suitcase usually includes items to calm the kids, entertain them, and keep them healthy. Here's a list of some of my favorite healthy & herb related goodies to pack for the kids. 1. Snacks! Hungry kids = whiny kids, so I try to plan ahead and pack some healthy snacks. Our families favorites include the usual carrot sticks, apples, & non-sugary granola bars, but we also try to mix it up by baking crackers with dill, basil, or rosemary, packing dried fruit and nut mixes with herbal spices, or hearty whole grain muffins with lavender or elder berries. Be sure to pack a water bottle and you're set! 2. Herbal tea bags and Emergen-C- Herbal tea bags are great for making calming or nourishing teas, but cooled chamomile tea bags can even be used for pink-eye or healing owies. In case you're not familiar with them, Emergen-C packets are a great blend of vitamins in powdered form. When added to water can be a delicious and nutritious drink for the kids. I usually give the kids a 1/2 packet each. 3. Herbal First Aid Kit-more on contents of this in the next post! 4. Herbal Eye-pillow- These are really easy to make (see http://www.amazinghealing.com/aiyana.php?nav=6&article_id=21). Fill them with calmative herbs such as lavender, chamomile, and lemon balm to ease little ones to sleep, even in unfamiliar places. 5. Lavender "Monster" Spray. Put a few drops of lavender essential oil in a spray bottle with 8 oz of water, add a tablespoon of witch hazel and voila! A calming spray that can be used for everything from keeping monsters away to encouraging rest. 6. Regional Medicinal Plant Field Guide.- Hours of entertainment! Kids love to page through the pretty pictures, and you can make a game out of identifying plants as you go into new places, even playing plant quiz games. Definitely more interesting than reading Goodnight Moon over and over and over again! 7. Art Bags-I've filled each of my kids art bags with a felt roll filled with markers, pencils, and pens. See http://www.soulemama.com/the_creative_family/ on how to make one yourself. Then, I put in a journal (for drawing, pressing plants, writing poems about the sun, etc.), coloring books, and other goodies like a magnifying glass, cool stickers, or old postcards with pretty pictures. Encouraging creativity can be a fun escape for the kids and you! It sounds like a lot, but honestly all this stuff packs down small. And really, wouldn't you trade that extra pair of shoes to skip the in-flight temper tantrum? Safe Travels, Kristin Henningsen, M.S., C.H., R.Y.T. Kids Heath!! Secret Herbal Nutrition 7.7.2011  This week I've decided to focus on kids health. Many parents are spending their summer days immersed in activities with their kids. Going to the pool, park, library, hiking, bike riding, repeat. This is a great time to make a meaningful connection with your kids, not only through their activities but also through their nutrition. Herbs are a great way to add nutritive value to common dishes. Many herbs contain a combination of Vitamins A, C, K, and all those B's vitamins. Not only that but they also contain important minerals such as Iron and Calcium, along with the important medicinal compounds associated with a particular herb. Let's take mint, for example. Fresh mint contains high amounts of Vitamin A, C, Folate and Niacin. It is also high in Calcium, Magnesium, Phosphorous, and Potassium. Add to that the benefits of mint for digestive health and its use as an antibacterial and you have an excellent herb to add to foods and drinks! Now if your kids are anything like mine, you may have to be…let's say…sneaky…at times in order to get them to consume fresh herbs. Why my littlest one will eat basil straight off the plant, but balk at the sight of it in a sauce is beyond me! Instead of forcing the issue, I get creative. Here's a few of my favorite ways to sneak a little herbal nutrition into common dishes. -Pureeing basil, thyme, marjoram, oregano, or other savory herbs with a little olive oil first, before adding them to sauces to add iron, calcium, and Vitamin A. The smaller the bits the better! While your at it puree some white beans and add them to the sauce to add protein. -Sprinkle cinnamon into pancake batter, on desserts, or fresh fruits to add Calcium, Vitamins A & K, Potassium, and Magnesium. Cinnamon is great for the circulatory system as well. -Make smoothies! You can sneak pretty much any fresh herb into a smoothie. Try adding mint, lemon balm, citrusy herbs, even chamomile for nutrient rich and tasty concoctions. Add yogurt for pro-biotic benefits, cold herbal tea or 100% juices, fresh fruits, and a little ice for a refreshing and nutrient packed snack. The possibilities are endless! Here's one of my favorite smoothies for the kids: -2cups yogurt -1 cup frozen strawberries -1 cup frozen blueberries -1 banana -1/2 cup cooled infusion of peppermint, lemon balm, and chamomile -splash of apple juice *Blend ingredients well until you have the desired texture. Top with a fresh mint leaf and you have a little bit of heaven. Happy Hiding! Kristin Henningsen, M.S., C.H., R.Y.T. Minty Magic 5.24.2011  Last but not least, is Mint! There are many different varieties of mint, but peppermint is one of my favorites. Mint is so versatile it can be used for everything from a natural pick-me-up to easing digestive issues and headaches. Use it to make a hot tea, ice tea, or in sauces, soups, and marinades. Mint does it all! Even my kids, who scoff at any speck of herb in their food (which is why I hide them, shhhh!), will pick mint fresh off the plant and eat it until I have to shoo them away. Beware though; mint loves to spread itself around the yard. So unless you are ready to welcome mint in large patches in your yard, you might want to stick this herb in a pot to contain its enthusiasm. Peppermint (Mentha piperata) Description: Peppermint, another member of the mint family (Lamiaceae) is a popular mint with a strong aroma; it grows to 3 feet tall with smooth leaves 1 to 3 inches long. Another dozen or so mint varieties, including some interesting fruit-scented types such as orange mint, are also available (NGA, 2010). Growing Tips: Plant in full sun to part shade and moist soil. Be aware that plants can be invasive, so you may want to grow your mint in containers filled with potting mix enriched with compost. If you want an entire bed of mint, start with one or two purchased plants and set them about 2 feet apart in a sunny location. They'll quickly fill in the open area between plants (NGA, 2010). Parts Used: Leaves Uses: Peppermint is an excellent herb for fevers, colds, flu, stomach gas, and depression (Tierra, 1998). Due to its anesthetic properties, peppermint is also very useful in the treatment of headaches and stomach upset (Botanical.com, 2010). In the kitchen, peppermint is an excellent addition to drinks, jellies, jams, fruits, or salads. Minty Magic Iced Tea 2 cups fresh Peppermint 1 cup fresh Spearmint 1/4 cup fresh Lemon Balm -Blend ingredients together, then pour 1 quart of boiling water over mixture. -Let steep for at least 20 minutes (or longer for stronger flavor). Then, pour over ice, adding lemon, sweetener, and sprigs of mint if desired. I feel cooler already! ~Kristin Henningsen, M.S., R.Y.T. Rosemary 5.22.2011  The second herbal friend I chose to highlight this week is Rosemary. This is another of my all-time favorite kitchen and medicinal herbs that is super easy to grow. 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. Shady Friends 5.19.2011  Mid-May is just about my favorite time of year. Spring is in full force and it’s the perfect time (for most of the country!) to put plants in the ground. For me, there is no food tastier than one I’ve nurtured into bearing fruit. I won’t lie though; vegetable gardens can be labor intensive, picky, and yet oh-so satisfying! Can you hear the wistful tone coming through? For the past two years I’ve lived with a yard that is enveloped in shade. So much shade! Great for those South Carolina summers, but not so much for gardening. After coming to terms with the fact that I would not have a veggie garden (yes, even after strategically moving potted tomatoes around the yard to follow the sun), I decided to keep it simple and stick to herbs. I’ve grown herbs for kitchen and medicinal uses for years, so why not embrace my old friends whole-heartedly? No matter how blessed you are with solar luminosity, space, fertile soil, green thumbs, etc; herbs will do well in most conditions. I recommend putting them in pots if you have limited space and sun, or if you are worried about frost. I’ll be posting a few of my all time favorites this week, along with some tasty recipes, and other interesting tidbits. To start it off :::drumroll please::: is Basil! Sweet Basil (Ocimum basilicum) Description: Basils belong to Lamiaceae, the mint family, and have square stems, white two-lipped flowers and abundant fragrance-bearing oil glands typical of many members of the mint family (HerbSociety of America, 2010). Growing Tips: Plant in full sun in moist, well-drained soil. Start seeds indoors six weeks before the last frost date or seed directly in the garden (about 1/4 inch deep) after the last frost date when soil is warm. Set transplants or thin seedlings to stand at least 10 to 12 inches apart; more room (16 to 24 inches apart) will encourage low, bushy plants to develop (NGA, 2010). Parts Used: Leaves Uses: Sweet Basil is good to use as a tea for indigestion, fevers, colds, flu, kidney and bladder troubles, headaches, cramps, nausea, vomiting, constipation, and nervous conditions (Tierra, 1998). Basil is also a tremendous addition to the kitchen and can be used to make fresh pesto, added to soups, pizza, stir-fries and just about any dish you can think of. Simple Basil Pesto Recipe
2. Slowly add olive oil as you process the ingredients 3. Add cheese, salt, and pepper 4. Enjoy! Happy Eating! Kristin Henningsen, M.S., R.Y.T. References: Herb Society of America.org (2010) Herb Society of America Fact Sheet. Retrieved May 31, 2010 from www.herbsociety.org. 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. Spring Cleaning 3.28.2011  In my experience, the spring thaw always brings out two things in abundance; daffodils and clients requesting detoxification therapies. Perhaps shaking out rugs and scrubbing floors makes us take a look at how we can clear the cobwebs out of our bodies too. The period of seasonal change is a great time to detoxify or cleanse your body. While I also incorporate nutritional and exercise recommendations for clients, I find that herbs are my favorite place to focus. There are so many useful herbs for blood cleansing and tissue strengthening! Here are a few of my favorites: Garlic Along with a myriad of other therapeutic uses, garlic is a fantastic blood cleanser. Not only does it increase circulation, but it’s an anti-fungal, anti-parasitic, and has been shown to decrease free radicals. Adding it to your meals is a delicious and especially effective way to use it. Yum! Dandelion Root A lot of people look at me like I’m crazy when I tell them just how effective dandelion root can be for detox. Yes, the little yellow weeds! Drinking a tea from the root, or taking it in tincture form is especially effective for liver cleansing. It is also a gentle laxative and great for toxin removal. It can be a bit bitter so you may want to mix in some tasty herbs like peppermint or chamomile if making a tea. Parsley This is another great detoxifying herb that is easily obtained and prepared. Traditionally used for everything from coughs to the plague, more recent research has shown that parsley is effective on the urinary tract and kidneys. Perhaps this is due to its diuretic properties and ability to flush the kidneys. Simply add it to meals or steep in hot water for a tea. With any detoxification therapy, you also want to drink lots of water! Be sure to research any contraindications that might be present, and explore what other techniques (dietary changes, fasting, etc.) appeal to you. Getting rid of those toxins can leave you feeling invigorated and strengthen the immune system, so start cleaning! Staying Grounded 3.26.2011  Recently I returned from a trip of a lifetime. Really. Twenty-five days rafting 282 miles down the Colorado River through the entire length of the Grand Canyon. Nothing I could write here would even begin to capture the experience. Completely amazing. Let’s just say returning to reality was a bit harsh. Since being back I’ve been finding it a struggle to stay grounded, or focused. My mind keeps wandering back to those good times. And while it’s great to reflect and remember, it is also important to be present in the moment so I can fully enjoy all the amazing moments around me in real life. Staying focused and dealing with the daily stress that life throws at you can be a challenge no matter what your vacation status. There are lots of techniques. I’ve been keeping it pretty simple, however. First, as always, I focus on my breath. When the kids start bickering and I long for the quiet song of the Canyon Wren, I take a breath. Inhaling to a count of 4. Pausing at the top. Then, exhaling to a count of 6. Seriously, nothing decreases stress and brings you to that quiet place like focusing on your breath. My yoga practice has consisted of a lot of grounding poses as well. Life is complicated up here and the days get busy, but I do make time for my practice in the morning. I find that if I can practice inverted poses such as shoulder stand or peacock, even standing postures that particularly focus on the rooting down through the feet I am able to focus better throughout the day. Nothing strengthens the nervous system like flipping it upside down! Check out www.yogajournal.com for contraindications and further instruction. The afternoons have also had me craving green tea with ginseng. It just leaves me feeling good! It’s no wonder really, Skidmore-Roth (2010) reports that ginseng has been found to increase physical endurance, improve the ability to cope with stress, and improve concentration. Perhaps it’s why the dogs have gotten some extra walks! Sometimes we need a helping hand to stay grounded, or to be present in the moment. But it’s worth it. Because those moments, whether they be as big as the canyon or as small as my 3 year-old’s pinkie toe, that are so completely amazing. Why 108? 3.23.2011  This past weekend the Vernal Equinox passed (March 20th at 11:21pm for those of us in the Northern Hemisphere). Basically this refers to the time when the sun crosses the equator and the day and night are nearly equal in length. In this part of the world this planetary alignment also means the first day of spring. Hooray! Let the daffodils and tulips begin! This change in season can be celebrated in many ways. In yogic circles, however, it is often celebrated with the practice of 108 sun salutations. This moving meditation is a great way to welcome the new and bid farewell to the old. The number 108 has long been associated with yogic traditions. Many yogis utilize this number (or some derivative of) for everyday practice or special observances. Whether it be 108 minutes of meditation, 108 rounds of mantra, or 108 sun salutations; this number holds a special significance. The number 108’s actual meaning is open to interpretation. However, traditionally it has been considered a sacred number in Hinduism and yoga. According to yogic tradition, there are 108 pithas, or sacred sites, throughout India. There are also 108 Upanishads (sacred texts of Hindu religion) and 108 sacred places of the body. Additionally, this number is used when creating malas. Malas are strings of 108 prayer beads. These can then be used for counting as you repeat a mantra. Yoga Journal contributor and yogini extraordinaire, Shiva Rhea, also notes that renowned mathematicians of Vedic culture viewed 108 as a number of the wholeness of existence. This number also connects the Sun, Moon, and Earth: The average distance of the Sun and the Moon to Earth is 108 times their respective diameters. This phenomena has given rise to many examples of ritual significance. Although there are many interpretations of the meaning of 108, there is one factor that remains consistent. This number unites yogis around the world as we celebrate the beauty of a powerful practice. Solstice 12.20.2010  Tuesday the 21st is the Winter Solstice. More specifically, at 6:38 pm EST. This moment, where the earth is farthest away from the sun is a turning point, to midwinter and the gradual lengthening of days as we begin the journey back towards the sun. Celebrations of Winter Solstice have been traced back thousands of years, and linked to many different cultures. While somewhere along the way we seem to have lost the connection of celebrating seasonal change, more and more people are seeing the value of including this day in their holiday rituals. There is something so unifying in observing a day that is celebrated all over the world, no matter what country, culture, or religion you identify with. There are many simple ways to observe this day. For my family, Solstice means eating dinner by candlelight to appreciate this shortest night of the year, then lighting a fire to symbolize the light that we are returning to. I love throwing some evergreen herbs such as fir, pine, rosemary, and thyme into the fire to fill the house with delicious scents as well. One added bonus this year is that Winter Solstice falls on a total lunar eclipse! For my yoga students, it means doing a whole lot of sun salutations! Yogis traditionally go through 108 sun salutations at both summer and winter solstice. The purpose is to simply create awareness and celebrate the natural cycles of the earth that each of us rely so heavily upon. And nothing brings awareness (even exhausted awareness!) like 108 sun salutations! Sort of a meditation in motion. Of course, any amount of sun salutations will do, as long as the intention is there. How do you celebrate this season (whether it's Solstice or just the Winter season)? Rituals and traditions are building blocks for strong and happy families; instilling values and creating a sense of family identity. So no matter what traditions you choose to celebrate this season I wish you much health, wellness, and happiness in the coming year. Namaste, Kristin Henningsen, MS, RYT Holiday Stress Busters 12.18.2010  If you are anything like me, you've been busy checking off lists the past few weeks. Workshop prepped? Check. Holiday Cards? Check. Cookies made? Check. Gifts made? Well….Let's just say I'm still working on that one! Let's face it; the holidays can lead to well…unholiday-like behavior. Instead of that joyous feeling of community and giving, this time of year is especially stressful and full of responsibility. This increased stress can lead to sickness, bad eating habits, and just plain Grinch-like behavior. I have a few tricks up my sleeve to help me fight holiday stress, and I thought I'd share them with you here. 1. Breathe! Simply put there is no better way to reduce stress and bring yourself into the present moment. When you feel anxiety arise, try this exercise to calm your nerves. -Begin by exhaling completely. The, inhale to a count of 4. -Hold for a moment -Then, exhale to a count of six. Repeat cycle as needed. (Especially when waiting in line). :) 2. Exercise While it may seem like you don't have a moment to spare, taking the time to nourish your body with some movement can really help in the long run. If you're a runner, go for a run. If you like to swim laps, make sure to make space for that in your day. Exercise often leads to more awareness of what is happening in our bodies, so you may be less inclined to go for second helpings of Aunt Trudy's Chocolate Peppermint Cake. If you like a more gentle practice, try some restorative yoga postures to help release tense muscles. Here's one that can take as little or as long as you would like. -Basic Relaxation Pose 1. Lie back on a yoga mat or soft surface, arms at your side, palms facing the sky. Let your feet roll outward. 2. Close your eyes 3. Inhale deeply, then exhale completely 4. Let your body softly sink into the earth 5. Slowly go through your body, noticing tension present from your head all the way to your toes. 6. Breathe into any tension present, then let it go with exhalation 7. Stay here as log as you like and enjoy! 3. Supplement Stress can tax the body and invite sickness. It also depletes your stores of Vitamin C. Consider supplementing with this important Vitamin to boost immunity and increase energy levels. Herbal supplements are also a great option. Echinacea Root, a well known immune booster, can be found in pill, tincture, or whole herb form. Check out your nearest health food store or pharmacy and see what they carry. It could save you from needing to add "Beat a cold" from your list of things to do. And remember, we often choose just how crazy our holidays are going to be. Try to simplify (less parties, less gifts) and you will be in for a much more relaxing, enjoyable holiday. Keep Breathing! Kristin Henningsen, MS, CH, RYT Handmade Holidays 12.16.2010  This past weekend I hosted an herbal holiday gift making workshop. A bit complicated to say, but simple in concept. Over herbal tea and scones, participants learned how to make soap, create tea blends, and make bath salts. Then armed with recipes and supplies, they created herbal gifts for others (or themselves!). Peppermint, lavender, and laughter flowed freely. More and more people are turning to handmade gifts this holiday season. Whether it is from the current economic climate, a greener conscience, or a brilliant burst of creativity, the trend is certainly catching on. Handmade gifts are a great way to show simple appreciation for the ones you love. And I'll tell you a secret, it doesn't have to be time consuming! I've shared a few herbal recipes below that make quick and easy gifts. • Muscle Ease Bath Salt 1/2 cup Sea Salt 1/2 cup Baking Soda 1/2 cup Epsom Salt 20 drops Tea Tree Essential Oil 15 drops Lavender Essential Oil 5 drops Rosemary Essential Oil ~Mix all ingredients well. Add to bath by tablespoons to desired strength. • Dreamy Bath Salt Blend 1/2 cup Sea Salt 1/2 cup Baking Soda 1/2 cup Epsom Salt 5 drops each of Rose, Chamomile, Lavender, and Jasmine Essential Oil ~Mix all ingredients well. Add to bath by tablespoons to desired strength. FairyTale Tea 1/2 cup Raspberry Leaf 1/2 cup Lemon Balm 1/2 cup Chamomile 1/4 cup Peppermint 1/4 cup Spearmint 1/4 cup Rose hips 1/4 cup Lavender ~Blend all ingredients together for a delicious and fragrant tea blend *yields 20 oz. • Minty Magic Tea 2 cups Peppermint 1 cup Spearmint 1/4 cup Lemon Balm ~Blend ingredients together for an uplifting and refreshing tea blend *Yields 20 oz. You can store Bath Salts and Tea in simple Ball Mason Jars (or any interesting jar you find!). Hot glue pretty paper onto the jar for a label, tie a ribbon around the top, and you have a beautiful homemade gift for your family or friends. Make sure to make one for yourself as well! :) Have fun! Kristin Henningsen M.S., C.H., R.Y.T. Tea Tutorial 11.7.2010 Lately I’ve been finding myself digging out the sweaters, pulling on my warm boots, and bundling up in scarves. Those sunny Fall days are quickly turning cold! Perhaps a little too quickly. Our house primarily uses our wood burning stove for heat, and unfortunately we haven’t gotten our cord of wood delivered yet. I’ll admit I’m a bit stubborn, and I just can’t bring myself to turn on the heat! Instead I’ve been seeking other ways to warm up. The kids and dogs will only cuddle with me for so long, so I have been drinking a lot of hot tea these days. Herbal teas are a great way to stay warm and healthy in colder weather. And I’ll tell you a secret; they are really easy to make yourself. You can check your local health food store for bulk dried herbs, or purchase herbs online. One great online resource for herbs is www.mountainroseherbs.com. Herbs have a multitude of healing properties, so be sure to research each one you choose to make sure it is right for you. You can create blends to ease colds, anxiety, assist sleep, aid digestion, rejuvenate you, or create ones that simply taste good. The possibilities are endless! So have fun with your research and warm up with some good tea. I’ve shared my favorite cold season recipe with you below in a short tutorial. Hope it does the trick for your colds this season! Cold Season Tea Ingredients*: -1/2 cup Nettle leaf -1/2 cup Echinacea root -1/4 cup Peppermint leaf -1/4 cup Rosehips -1/4 cup Slippery Elm Bark -1/4 cup Mullein Leaf -1/4 cup Rosemary Leaf *Measurements are based on dried herbs To Make: 1. Measure out each herb 2. Mix 3. Store in jars or airtight containers in a cool, dark place 4. Place 1-2 teaspoons in a tea ball and steep in hot water for 10 minutes. Sweeten if desired and enjoy! Yum! Told you it was easy! Experience Joy 11.5.2010 As a yoga instructor I am constantly searching for inspiration, to share with my students and myself. Although I strive to find the deeper truths within ancient yoga texts and hip yoga media (yes it does exist!), I often find that the most powerful inspiration comes from my connections to other people. My most recent inspiration came from (of all things!) Halloween. While I usually approach this holiday with I admit a bit of disdain for the candy, the commercialism, the marketing to kids, THE CANDY, I was taken aback by the unexpected joy that I was confronted with. Let me clarify. My kids were bursting out of their alien and white droid seams with joy. Pure, unadulterated, joy. First to dress up, then to play their respective roles, to see their friends all dressed up, and then of course for the candy. While I’m sure sugar played a role in all of this joy, there is a real ability of kids to take delight in something so simple. It’s powerful. It’s like they have this key to access and express joy when it strikes them. We as adults are often so much more closed and protected. We hide or fail to recognize experiences that could be joyful simply because we have fears. While this has many personal manifestations in our relationships, physical effects often translate to chest tightness, heartburn, even asthma. Part of yoga is learning to access those places of joy and open up to our own experiences. So tonight I advised my students to be open to experience their joy. As John Friend, founder of the Anusara Yoga movement states, “Look for the good vs. what is wrong” both in class and off the mat. Throughout the class, I noticed my students that usually push to the extreme soften and internalize their practice, and those who are already gentler with themselves hone in on specific postures that they struggle with. I think we can all challenge ourselves to be more open to joy. Whether you practice yoga or not, each of us can take the time to appreciate ourselves. Simple acknowledgement and gratitude for everything that makes us, well…..us (yes even those parts that we may not be completely satisfied with). We can only truly experience joy for others when we have seen the good in ourselves. While I’m sure I will struggle with being open to my own joy; one thing is for certain, I have certainly seen the good in Halloween. Namaste, Kristin Welcome to the Cold and Flu Season! 11.4.2010 My family has an unfortunate tradition. As soon as the seasons change, one or all of us comes down with something. We never know if it’s going to be a minor cold, sinus infection, or lay-you-out-on-the-bathroom-floor flu. So while I eagerly anticipated the blessed relief from the smothering heat and humidity of the Southeast in summer (can you tell I’m not native to the area?), I also felt a bit of trepidation with each cooler evening.
Last week our number came up. My hubby and I both came down with a minor flu, luckily not too debilitating, but just bad enough to make daily life a challenge. And while I’m glad that my kids dodged the bullet, there were points when I wished that there was a little less of that 3 and 5 year old energy around the house. With kids going back to school and cooler weather driving us indoors for more time each day, most people will come down with the cold or flu during the fall and winter seasons. We can work preventatively by eating nutritious foods, getting enough exercise and sleep, but sometimes it’s just not enough. Our plan of attack is always about the same. Tea until we can’t even look at tea anymore, tinctures until we have maxed our dosage, herbal steams, soups, Vitamin C, you name it. Our nasty flu hung on for about a week, and finally it hit me that I hadn’t made my Elderberry Elixir! This concentrated syrup made from elder berries has worked miracles for my family, and I wasn’t disappointed this time either. Within a couple of days, I was healed and able to deal with all the energy that comes with two little ones, two dogs, two snakes, and a big tank full of fish! Here’s the Recipe: Elderberry Elixir Ingredients: -4 oz Elderberries (about ½ cup) -1 Cinnamon Stick -1 tblspn Ginger -3-4 sticks of Astragalus -2 cups Water - 1 cup Honey Directions: 1. Mix ingredients (minus the honey) in a small saucepan 2. Bring to low boil. Then, simmer covered until reduced by half (about 20 minutes). 3. Strain through mesh strainer or cheesecloth 4. Add Honey 5. Enjoy! ***Store in glass jars refrigerated for up to 2 weeks As always, be sure to consult your health care practitioner, and do your own research on any herb or supplement you plan on putting into your body. I’ve had friends tell me it makes them feel like Mary Poppins giving out meds it’s so delicious! So take a spoonful and stay healthy this season! ~Kristin
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11/11/2020 04:48:40 am
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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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