Here is a partial list of symptoms, conditions and degenerative diseases that have been shown to be helped over the centuries through safe, natural periodic cleansing and simple daily detoxification practices:

o Acne
o Allergies; sinus, tactile, digestive, hives, etc
o Alzheimer’s disease and other dementia syndromes
o Anxiety
o Arthritis
o Asthma attacks
o ADD /HD (attention deficit)
o Autism spectrum
o Body odor (foul)
o Brittle nails
o Chemical sensitivity
o Chronic constipation
o Chronic digestive disorders
o CFS (chronic fatigue syndrome)
o Chronic infections
o Chronic respiratory issues
o Chronic weakness
o Cirrhosis of the liver
o Crohn’s disease
o Depression
o Drug /food addiction
o Eczema
o Fibromyalgia
o Gallstones
o Gout
o Gum disease
o Hair loss
o Halitosis (bad breath)
o Headaches
o Hot flashes and night sweats
o Immune disorders
o Insomnia
o Irritability
o IBS (irritable bowel disorder)
o Kidney disease
o Kidney stones
o Low blood sugar
o Memory loss
o Migraines
o Mood swings
o Multiple sclerosis
o Muscle aches / pain
o Obesity
o PMS
o Parkinson’s disease
o Psoriasis
o Rashes, itching (chronic discomfort under skin)
o Sinus pain (drip, irritation, sinus headache, etc)
o Ulcerative colitis
o Ulcers
o Weak bones
o Weight gain (excess)
o Weight loss (excess)

Accumulating toxins may affect just about any region of the body or mind as the incomplete list above shows. Properly cleansing the debris from the body’s organs, tissues and cells allows the body to find its center, restart nutrient utilization and resume a better working order. Rejuvenated organs and cells offer us more energy and vitality as well as a sense of inner peace and calm. This can lead to more restful sleep, a lift in spirits and a release from chronic pain and discomfort.

Here are my top 10 favorite general cleansing herbs and foods. It is not good enough to purchase one or more, however, unless you pay close attention to the quality of the product you choose. Please buy organic/ local whenever possible.
For more info, read my article “Quality is Everything” .

Turmeric
Ginger
Holy basil (tulsi)
Red clover
Burdock
Hempseeds
Sea vegetables
Blessed thistle
Dark leafy green vegetables
Sprouts

As we sat quietly, I sipped broccoli soup and ate a delicious couscous – chick pea salad. After several minutes, we began to speak, first about the weather and the adorable small children playing nearby, and then about how nourishing the food felt that we were enjoying. And then Sahanna winced. “Are you ok?” I asked her.

“I’m getting another bad headache. It feels like a vise tightening across my temples and the sides of my head. I’ve been getting these a lot lately,” she told me. She paused. “My Dad’s had me at the doctor’s office and the hospital for all sorts of tests, but so far, nothing.”

Sahanna’s dad, Robert, approached from behind and fluffed her hair as he sat down in the chair that someone had just vacated on her other side. “Hey, Dad! We were just talking about you! I was just telling her that you can’t resist dragging me to every doctor in Boston to see what’s causing my headaches!”

Robert’s soft smile transformed immediately to concern. “Got another one?” he asked.

“Yeah. But don’t worry, Dad, it’s not that bad.” Sahanna got up, tickling one of the toddlers as she passed by them.

“Raising a daughter alone is a full-time job… and then some,” Robert offered as he began to sip his soup.

“Yeah; I have two daughters. I know what you mean.” There was a moment of silence as we ate. “Hey, I don’t want to butt in,” I said to Robert as he nibbled at his fried rice, “but I may have some insights I could share with you about chronic headaches, if you’re interested. I’m an herbalist and I’ve worked with several young people with various health concerns, including chronic headaches.”

“You’re an herbalist? I just got a card from Gina… Is this you?” He pulled a flowery business card from his pocket.

“That’s me!” I said.

“I was going to call you later to make an appointment for Sahanna and me to discuss her health and what might help her headaches. Gina said you may be able to help her with the teenage acne, too!” Robert and I planned a consultation for the next morning.

After asking several questions, then hearing Sahanna’s story of enduring her mother’s almost two year struggle with breast cancer, promising to always be good for Daddy, then watching her pass while she and her Dad held her Mom’s hands, tears dropping from their cheeks, I was beginning to get a sense that this sweet, soft, gentle young lady was tied in knots inside.

“You’ve both been through a lot. When did your wife pass?” I asked, looking toward Robert.

“It’s been almost two years ago now.” He reached over and held his daughter’s hand. “Sahanna’s headaches started about six months later. Nothing serious at first, but then she had a bad reaction to baby aspirin and was hospitalized for four days! That just about did me in! I couldn’t leave her side. I don’t think I even used the restroom the first day! I couldn’t move or even look away for a second.” He slowed and took a deep breath. We all sat and breathed long, slow deep breaths for a few moments.

“Sahanna, do you drink much water?” I asked.

“Not really,” she answered quietly.

“Do you drink soda?”

“Mom didn’t let me have soda. We didn’t ever eat white sugar or anything with corn syrup when she was with us. She used to tell me to drink water all the time. She’d say, ‘It’s gooooooood for youuuuuuu’ with her funny pursed lips!” She paused, deep in thought; then smiled. “I forgot about that… until now. Does water help with headaches?” she asked.

“It sure does!” I answered. “In fact, most headaches are due to either dehydration or excess stress. And water is excellent for both! Makes a lot of sense, doesn’t it!” Their eyes widened. I went on, “I know how teens think it’s cool to drink soda, but it can be quite hard on our bodies. Drinking soda can increase dehydration, especially heavily caffeinated ones like cola.”

“Wow. Mom was right!” Sahanna looked directly into Robert’s eyes. “You know, I think I was kind of mad at her for not being here, so I wasn’t going to do what she always told me to do. I kind of stopped drinking water. Dad, I’m sorry; I’ve been drinking soda with my friends, too. I know you and Mom always said it’s bad for me. I’m really, really sorry.”

“That’s ok, Hon,” Robert whispered as he hugged her. “I’m just glad you didn’t stop brushing your teeth, or putting on clean clothes in the morning, too! That would have been bad!”

We talked about the importance of drinking pure, fresh water. They were concerned about sediment and mineral contamination in their well water. I told them about the two superb quality water filtration systems that I sell. Robert was certain that he would invest in one of them, especially when I added that the clean, pure water they’d be drinking would only cost them six to seven cents per gallon and no plastic jugs to pollute our beautiful Earth.

Here are a few of the facts that I shared with them:
Our bodies are composed of 70 to 80% water.
Brain cells are 75-85% water. Drinking clean, fresh water is believed to improve the mind and brain function.
The brain prefers to use electrical energy generated by hydrolysis, rather than by blood sugar (glucose).

“There are other major benefits to drinking enough water when you’re a teen, too.” I said. “You may get less PMS and less bloated and possibly even less acne. And you may feel less sad and blue, too. That’s because water helps to plump up and nourish our cells and wash away the toxins so they don’t build up and make us feel bad.”

“I feel like I’m stressed all the time” Sahanna blurted out. “I have school, and soccer, and piano, and my friends… and way too much homework! My bag’s too heavy when I come home every night. It all feels so stressful sometimes. My stomach feels tied in knots.”

“Yeah, I remember when my daughter, Kaia, felt that way, too.” I responded, and then paused. “There are some great herbs to help us feel calm and feel less stressed and anxious. They make a nice tasting herb tea that you can drink warm or cool.”

“I could use something like that, too,” Robert said. “Could the same herbs work for my stress?”

“I would think so,” I assured him. We decided to walk over to the co-op so I could show them the various possibilities. As we walked, I explained to them that herbs really only work effectively if we use a high quality product. I suggested that they read my articles called “Quality is Everything” and “Seven Steps to a Worry Free Day” when they had a few moments.

We first looked at the Ginger Honey Tonic (also called Ginger Wonder Syrup and Digestion Ginger Honey Tonic; same great product with differing names for different sections of the supplements department) made by New Chapter. I suggested that my daughters and I have found it very helpful whenever stress tied our stomachs in knots or caused us to feel indigestion (reflux). We usually mix it into mineral water or a warm tea, but sometimes we enjoy it directly from the spoon.

We looked at all the new flavors of Tulsi Tea from Organic India.” Tulsi,” I explained “is the Sanskrit name for Holy basil (a cousin of culinary basil), and excellent for assisting us with attention, focus and completion of tasks. It helps to calm the mind, giving us a break from that endless loop tape that plays over and over when we’d prefer to rest, meditate or relax. It’s great for the immune system, for when we feel overwhelmed and over stimulated by light or noise or touch or anything; and it helps to calm a nervous stomach, too. Holy basil tea may be sipped throughout the day to protect against excess stress, and is soothing just before bedtime to support restful sleep.”

“Sounds like the whole world could use that!” Robert piped in.

“I know I could use everything you just mentioned,” Sahanna added.

“Robert, you may prefer the capsules from New Chapter. This product here.” I pointed to the Holy Basil in the 90 v-caps bottle. “New Chapter makes two excellent Holy Basil products, but the one that seems to work best for the stress, anxiousness and irritability is the one in the veggie caps,” I explained. “I pop one when I’m feeling really stressed and in about seven minutes, I feel renewed and revived!”

I suggested that Rhodiola, Bacopa, Ashwagandha or Eleuthero (formerly called Siberian ginseng) may also be helpful. I explained the nuanced differences in the effects I have observed with each of them so that they could make an informed choice.

“I find that I choose Rhodiola if I need to cram for a test, when I need to retain a lot of organized or random information, or if I need to perform some task in a very exact manner. I can be a bit clumsy,” I laughed as I thought about it. I suggested they read “Attention and Focus Go to School with our Kids”. I showed them the Rhodiola Force 100 from New Chapter, and suggested that a capsule emptied and stirred into hot water makes a refreshing pick-me-up. It’s good in tulsi, peppermint, chai or other teas, too.

“Bacopa helps us to become ‘complete’ with those things that can drain our energy. This can help us get into the deeper REM sleep, the restorative sleep that is so important for good health. It was very helpful for me after a traumatic experience a few months ago,” I shared. “It helped me let go of the fear and return to being a good, deep sleeper.

“Ashwagandha and Eleuthero, both adaptogens, help to restore the deep well that most of us have long ago let run dry. Ashwagandha is a very popular Ayurvedic herb that helps us deal with physical, mental and emotional stress, and it supports immune and nervous system health. Most people take it during the day, which also helps us sleep more deeply at night.

“Eleuthero, formerly known as Siberian ginseng but not truly in the Panax ginseng family, is well known the world over to be helpful for stress, too. Research shows it to help folks with headaches, sleep problems, clear thinking, inflammation and strenuous physical performance.

“Organix South makes a great product that I find helpful called Day Stress Formula. It contains Ashwagandha and another cool herb called Shatavari. Their Night Stress Formula is mostly Bacopa,” I explained.

They picked up a couple bottles of the Ginger Honey Tonic and several bottles of mineral water. Robert thought that he could use both the Day and the Night Stress Formulas. He also figured he should have some of the New Chapter Holy Basil (in the v-caps) on hand for when they needed it.

Sahanna liked the idea of the Tulsi Tea a lot. She chose three flavors; Chai, Pomegranate and Honey Chamomile. I mentioned to them that when we make a medicinal herbal tea, we must put a lid on the tea cup (or pot) while the tea steeps, if we want the full benefits. She also wanted to have a bottle of Rhodiola Force 100 on hand for exam time, to take some of the pressure off.

“The Omega 3 essential fatty acids are shown to be an essential part of good brain and nerve health, too,” I continued. “We must consume the Omega 3 fats; we cannot produce them in our bodies. Found in fish, hemp seed, flax and algae, my favorite source for consuming Omega 3 fatty acids is organic hemp seed. It’s delicious! Hemp seeds are a rich source of many important nutrients, including complete protein, one of the only vegetarian sources; a perfect balance of the essential fats and they’re rich in several important minerals such as magnesium, iron, manganese and potassium. Magnesium’s great for helping with stress, too. You can sprinkle the seeds on salads, veggies, toast, soup, in smoothies, anything, even ice cream!” I showed them the organic hemp seeds from Nutiva, and pointed out the hemp oil and protein powder, too. Robert tossed two bags of the whole seeds and a bottle of the oil into the cart. “Is it better than flax?” he asked.

“Organic Hemp Oil provides the ideal ratio of the Omega 3 and 6 fatty acids, helpful for virtually all cells in the body. It is easier to digest and more shelf stable than flax, and we don’t need to worry about heavy metals like we do with fish. And hemp protein powder is not very processed, high in fiber and has no added sugar. It’s great in smoothies or baked into muffins.” We walked over to the café and sat down to sip some tea.

“There is a wealth of research showing that the practice of meditation is helpful for reducing excess stress. Quieting the mind for just twenty minutes a day, whether walking in the woods, jogging along the river or sitting peacefully with closed eyes, is found to relax the body and reduce inflammation and pain.” I sat back and took a deep breath. I sighed, smiling, as I exhaled.

“It all sounds so easy! We can do this!” Sahanna exclaimed. “Dad, this’ll be fun! We can help each other, right?” They hugged one another. I’m sure I was smiling ear to ear; and I’m pretty sure a felt one tear leap from my right eye as I watched them.

A week later, Robert, Sahanna and I did a private whole foods cooking class. I taught them how to make a basic miso vegetable soup, sautéed garlic and greens and my famous rice-quinoa salad. They enjoyed learning these basics and worked quite well together in the kitchen.

Three months later, I spoke to Robert and Sahanna. She had had only one more headache, and she told me that when she felt it coming on, she filled a large glass with the delicious filtered water that now flows from their tap, drank most of it and a few minutes later she realized that her headache was gone! “And no more soda for me,” she added proudly.

One commercial tells us that most adult Americans report experiencing trouble with sleep at least a few nights each week. But there is good news. There are safe and effective herbs, remedies and lifestyle practices that can help most of us. And there are a number of things that you can do during your day to reduce stress so that a good night’s sleep is more likely to come your way. Please read Seven Steps to A Worry Free Day for tips that you may do during the daytime to assist restful sleep at night.

Reduce caffeine and other stimulants. If you drink coffee, black tea, cola and other stimulant beverages, moderate the amount that you consume and don’t drink them after 1:00 pm (or about ten hours before your desired bedtime). Diet pills, sugary foods and excess alcohol should be avoided if sleep eludes you, as well.

Restore hormonal balance. Did you know that for women of peri-menopausal or menopausal age, loss of sleep is the most common symptom complained about during doctor visits? For women from the mid-thirties to mid-fifties, restful sleep may be more available for us when we restore balance to the naturally shifting hormonal health. There are several factors at play here, with hormonal balance and endocrine system function taking a major role. Please read Women’s Health at Any Age and Women’s Health at Any Age -The Herbs for additional information. Men also have hormone imbalances, and may need help with restoring their hormonal health, too. The herbs that we refer to as ‘women’s herbs’ have been used to help men’s hormonal balance for centuries, and may be considered to help induce restful sleep, as well.

Another helpful factor for this concern is to reduce most soy products (the uncultured soy, that is). Instead, eat one teaspoon of miso, made into miso soup, broth, salad dressing, veggie dip, or any way you may enjoy consuming this health providing, truly nutritious soy food. Please read The Great Soy Debate for a further understanding about the truth about soy.

Express your gratitude just before bedtime. Whether speaking aloud or silently, convey your thankfulness for those around you and all that you have and are. Smile as you feel the gratitude within your heart and body. This helps to prevent worry and quiet your buzzing mind.

Breathe deeply and exhale completely. Lie down and get comfortable. Breathe in; take a long deep breath. Expand your belly while doing so. Exhale completely. Squeeze your tummy muscles in as you release a little more air. Relax a moment. Take another deep breath. Repeat for a few minutes, really keeping your focus on the breath. Let your mind become free of the daily thoughts and worry as you breathe.

Don’t turn on the light. Once the light is off, do your best to keep it off for the entire night. Have nightlights available in appropriate locations for your needs, though it’s best not to keep one on in your bedroom. Many people put the light on to read or watch television when they have trouble sleeping. As soon as the light is on, your inner chemistry shifts and it may take longer to begin to calm down again so you may get your rest.

Sleep in the dark. The darker your room while you sleep, the more naturally produced melatonin you will be able to manufacture. The melatonin produced within the body is a hormone that helps regulate our biologic clock, allowing us to reach our deep REM sleep. Turn lights off at night. If light comes in your window from a street lamp, you may want to get darker shades or drapes to block it out as much as possible.

Do your best to go to bed at the same time each night. This helps to set the internal clock so that you may get into a rhythm of deep sleep at night and awakening feeling refreshed.

Now, many folks will try several of these suggestions and still need additional support. The following herbs and supplements may be of use.

Calms Forté is a homeopathic remedy formulated with four botanicals that have been used by doctors and health practitioners to soothe and quiet irritated nerves and edginess without sedatives or tranquilizers. Calms Forté also contains five biochemic phosphates in 3X potency, to nourish and strengthen the nervous system to help us deal with everyday stress. Calms Forté is safe enough for babies, children and the elder members of our communities. There are no known side effects or contraindications with medications.

Flower essences have been used for decades to support emotional balance and to calm the spirits. According to Flower Essence Services: ‘Flower essences are herbal infusions or decoctions, made from the flowering part of the plant, which uniquely address emotional and mental aspects of wellness. The first 38 flower remedies were formulated by a British physician, Dr. Edward Bach [pronounced ‘batch’], in the 1930’s, although new remedies from other plant species are now available… Flower essences are energetic imprints of the life force of plants which interact with the subtle bodies of the human being, and evoke specific qualities within us. We can say that they work in a similar way to inspirational music or art, which carry meaning through the vehicle of sound or light, while the flower essences work through the medium of water.
Modern physics has known for nearly a century that matter and consciousness are intertwined. However, medical science still generally works with a nineteenth century model of the human being as a mechanism in a world of machines. We expect that in the coming century, medical science will develop ways of studying the impact of consciousness on health, and we will learn more about the ways in which flower essences work.’

• White chestnut is helpful for quieting the endless loop tape in the mind. White chestnut helps with worry and persistent thoughts of what we did, didn’t do, need to do, wish we did, etc.
• Elm, the flower essence for when we’re feeling overwhelmed is helpful for when we feel we can never catch up with our duties and responsibilities.
• Wild Oat helps one find their inner calling and life purpose; and manifest their goals.
• Larch supports self-confidence when we fear we weren’t good enough, didn’t measure up or failed.

Depending on what is out of balance in the emotional state of the individual when losing sleep, it may be any one or combination of the flower essences, but these examples are often the more helpful choices.

Holy basil, with Latin names Ocimum sanctum or Ocimum tenuiflorum, can help with focus and reducing feelings of anxiousness, irritability and excess stress during the day. In the evening, it is helpful for quieting the excessive thoughts of the mind and assist with excess inflammation. And Holy basil is also good for strengthening the immune system and supports adrenal function. To purchase a high quality Holy basil product, please look for Gaia Herbs, the New Chapter product in vegi-caps or an organic tincture such as Herb Pharm’s.

Usha Daytime Stress Formula, from Organix South, is made with organically grown Ashwagandha, an Ayurvedic herb used for strengthening and regulating the entire body, helping the body adapt to stress. Some of its specific traditional uses include detoxification, excess inflammation, insomnia and improved sexual vitality. Use of Ashwagandha in the daytime may well support restful sleep in the nighttime.

Nisha Night Time Stress Formula, also from Organix South, is made primarily from an Ayurvedic herb called Bacopa monnieri. Bacopa’s traditional uses include memory function, clear thinking and improved learning skills. When we are able to improve brain function during our day, we may sleep much more deeply at night.

Sound Sleep from Gaia and Zyflamend PM from New Chapter provide potent extracts to support deep relaxation and rejuvenative sleep. Zyflamend PM is formulated to help the body feel balanced when excess inflammation has its tight grip on our physical body. They both help relax tense muscles.

Nervous System Tonic and Adrenal Support Tonic, tinctures from Herb Pharm may also support the body’s ability to reach the deep, restorative sleep that can rejuvenate energy and vitality.

Apple juice and Kudzu drink is a soothing and relaxing warm drink, ideal before bed, which serves the body with double duty. Besides helping us to fall asleep, it is also an excellent tool for helping the body repair a leaky gut, something that seems to accompany any auto-immune disorder or chronic imbalance.

About one hour before bedtime is an ideal time to prepare the Apple juice and kudzu drink for encouraging a restful night’s sleep.

To make, bring 1 cup of organic apple juice to a slow simmer, preferably in a glass or enamel pan. Put 1 round tablespoon of kudzu root powder (available at most real health food stores) into a mug with 2 tablespoons of cold filtered water; stir together and then pour into the heated apple juice. Stir with a wooden spoon constantly. The apple juice mixture will look cloudy at first; and then it will become translucent. Stir for one minute more; let cool to a palatable temperature and sip until gone.

Essential oils- Aromatherapy is an ancient form of botanical healing used throughout the world. Aromatherapy is the use of scented compounds from the oils found in plants for the purpose of affecting a person’s mood or health. The highest quality essential oils on the planet come from a wonderful German company named Oshadhi. They may seem slightly more expensive upon first glance, but because less oil is required to produce an effect, they are considerably more economical.

Essential oils may be used in a bath, on our pillow, in massage oil or in a diffuser to fill our senses with the scent to support relaxation.

• Lavender has been used for relaxation for centuries. This essential oil can calm and sooth the nerves, helping the mind relax and unwind, so that sleep may come more easily.
• Ylang ylang is a floral-y scented oil that may be used to lift spirits, calm the mind and console the heart, easing grief and inner pain.
• Clary Sage is a superb essential oil for peri-, post and menopausal women (and men, too). Soothing for the soul, balancing for the emotions and a tool to lift the spirits, clary sage and its musky scent assist us in taking in the deep breaths necessary for restful, rejuvenating sleep.

You’ll notice that I haven’t included melatonin here. Melatonin in supplement form is a synthetic hormone. Since I feel that these types of therapies may not be as safe and healthful for people, and not as good for the Earth when produced, I believe that, like drugs, they should be reserved as a last resort.

And so I now wish you deep rest tonight and a refreshing day tomorrow.

A television commercial for one of the newer depression medications states that 70% of people in the US taking prescription meds for depression report that they still experience significant depression symptoms. These numbers don’t really bode so well for the multi-billion dollar pharmaceutical industry.

There is sufficient evidence that eating fish frequently, two or three times a week, and consuming the right balance of omega fats gives us a much greater chance of preventing many types of mental illness and improving depressive and manic states. Researchers have found that people that consume fish only occasionally have a greater chance of experiencing the various forms of mental illness than those who eat fish often and those people with no fish consumption have the greatest chances of a mental and emotional imbalance.

There are other important nutritional needs for a healthy functioning brain and nervous system, too, but the minerals and B vitamins, etc mean little when the omega 3 fats that help to maintain the physical integrity of the cells are missing. As with all matters of optimal health, we should eat a wide variety of the whole foods that our ancestors ate.

Numerous studies show that simply adding a high grade fish oil supplement, with or without the appropriate medication, may improve symptoms, including memory and help prevent a relapse. An article from WebMD, Fish Oil Eases Depression, shows us some fascinating info that we should all be aware of for prevention and supporting those loved ones that find themselves feeling blue, manic or otherwise out of emotional balance.

McLean’s Hospital, a well respected psychiatric hospital in Massachusetts has done some cutting edge research on fish oils and improved mental health. Many more studies are currently underway for depression, bi-polar and other mental health conditions. The early results are very promising. Participants in some of the studies showing positive results have used considerably more pharmaceutical high grade fish oil than is suggested on the label of products on our health food store shelves or purchased from holistic healthcare providers.

If you or a loved one is experiencing any type of mental illness and your medication isn’t doing all that you and your doctor desire, speak to her/him (or a naturopath, osteopath or other alternative healthcare provider) about adding fish oil to your program. S/he can help you determine an amount that may be most helpful for the individual’s needs.

One recent meta-study looked at eighteen previously published studies concluded that there was insufficient evidence that fish oil was helpful with depression. Some of these studies are indeed reputable, while others are too small or considered otherwise unreliable.

Studies often lean toward a specific result, even at some of the respected research facilities, depending on who has funded the study and what their objective in doing so might be. As a result, we sometimes find studies using a lesser grade of product, a lower quantity than is needed to produce results or other flaws in methodology.

Isolating EPA (eicosa-pentaenoic acid, one of the omega-3 fatty acids found in fish) or DHA (doeosahexaenoic acid, the other omega-3) may be less effective than using a more complex fish oil product. The research of those people who eat fish often, even large fish prone to higher concentrations of heavy metals, show less mental illness, attention issues and other brain and nervous system disorders. Once again, this points to the idea that the whole is greater than an isolated number of its parts.

If you’re looking for one of the fish oil products considered superior, clean, pure, potent, etc. please check out Nordic Naturals, Carlson Laboratories, New Chapter Supercritical DHA 100 and Renew Life’s Oil Smart and Fish Smart. Remember that Quality is Everything!

More soon on this very important topic real soon.

But when Lisa realized that her period wasn’t due for another week and a half and the pain seemed to be increasing, they both became concerned. Jeri, Lisa’s mom, called the doctor, and she said to get Lisa in there right away.

After testing, the doctor told them that they had found an ovarian cyst and described it as the size of a grapefruit. Lisa’s doctor wanted to operate on it right away. She said that she would hopefully be able to limit it to a cystectomy, the removal of only the cyst, but she may need to remove the ovary, as well. Lisa told her doctor that she would like a few days to address it holistically, but her doctor was reluctant. Lisa and her mom nonetheless left the hospital and told her that they would phone her immediately if the pain worsened or if she showed any other symptoms.

As they drove away, Jeri and Lisa spoke about how they would proceed. Jeri used her cell to call me to schedule an appointment for about an hour later. Then she took Lisa home and tucked her into bed. Lisa lied there in fetal position, small beads of sweat along her hairline. She sipped water through a straw and closed her eyes to rest.

Jeri arrived to my office right on time. Her worry was apparent on her face as well as in her body language. We greeted one another and settled into my office. As we started to talk, a sense of relief began to replace the fear in her eyes. Jeri described the pain and discomfort her daughter had been experiencing the previous few days. I knew Lisa’s general health history, as she had been to see me the previous year for chronic tension headaches.

I asked her about her PMS symptoms, both over the past few months and throughout her young womanhood. She had always experienced at least mild cramps, but most months they got pretty bad and usually lasted for about three days. Lisa had used a tincture (liquid alcohol extract) of crampbark and black cohosh as soon as the cramping began for years. This helped relieve the pain for her for a few hours. I suggested that we meet again after this crisis had been resolved; so that Lisa could learn to use foods, herbs and lifestyle choices to help her body restore hormonal balance so she wouldn’t need to go through the physical and emotional discomforts every month.

We began to speak of the herbs and supplements that may help Lisa with her current situation. Because I am not a doctor, I do not prescribe an herbal program during consultations. Instead, I educate the client about various herbs, supplements and lifestyle practices that may support wellness and restore balance to the body and mind. Then we work together to choose which of those potential solutions may be most beneficial and that will realistically fit into the life of the client so, that they will actually use them.

Jeri told me that Lisa, a senior at the university, didn’t eat very well when she was away at school. She usually came home on weekends, and ate a healthy diet there. She had been raised eating whole foods, exercising regularly and played sports, and using holistic therapies whenever possible. Lisa had very high standards, and pushed herself hard; sometimes to exhaustion. When she was at school, she didn’t sleep enough, felt very stressed and rarely got any real exercise, with the exception of rushing to classes. Her grades were quite good, but Jeri said that the cost on her daughter’s body and mind was far too high. Lisa had been feeling a bit of depression over the previous few months.

I asked her about whether she might be drinking alcohol or using drugs; prescription, over-the-counter or otherwise. Jeri said that she and her daughter were quite close and could talk about anything. They both felt very strongly about drugs and alcohol. Lisa’s cousin, who she was very close to growing up, had died of an accidental drug overdose when he was only fifteen. Lisa had vowed never to touch drugs or alcohol, and to her mom’s knowledge, she never had.

I taught Jeri about several herbs and products that may be of value in Lisa’s current health crisis. We chose three products together that would address the cyst and one that she could use ongoing for supporting detoxification and increased nutrient support.

The program that we decided upon included:

Blood Support from Eclectic Institute combines five of my most favorite western herbs used for detoxification. Eclectic Institute offers excellent herbal products that are certified organically grown and then freeze dried, creating a potent and concentrated herbal capsule that captures the vitality of the fresh herb. Blood support combines burdock, red clover, yellow dock, nettles and dandelion root. These herbs have been used for centuries to effectively purify the liver and blood, assisting the body when there is an excess buildup of toxins to support overall health.

Estrotone, made by New Chapter, was selected to address the hormone balance and to direct the other herbs to the reproductive system. Estrotone is a very potent formulation that includes schizandra, ginger, black cohosh, Vitex (Chaste tree), rosemary and evening primrose oil. Schizandra is a Chinese herb that supports not only hormonal balance, but also helps to balance the entire endocrine system and all of the organs as it provides a sense of peace, calm and wellbeing. Black cohosh and Vitex are western herbs, well known to help the body find its own unique balance of hormones. Black cohosh is also an excellent herb used for inflammation relief throughout Europe. Ginger and rosemary have been found through years of compelling research to support healthy inflammation levels. A good organic ginger also helps any herbs that it’s taken with to work more efficiently; as much as 300% better! Evening primrose oil supports the reproductive system in numerous ways. Known in old England as the King’s Cure-all, Evening primrose oil has been used for centuries for arthritis, cardiovascular disease and several other inflammatory conditions. Evening primrose has also been used for the clearing of conditions that are considered excess in nature, such as skin problems and PMS.

Oilsmart is a balanced essential fatty acid formula that includes a significant amount of lipase, the digestive enzyme that breaks down fats in the digestive tract, so that the oils may be used more efficiently in our cells. Oilsmart provides many of the much needed omega fats necessary to help restore balance to every cell in the body. Some of these fats assist the body by reducing excess inflammation, while others help harmonize the reproductive system, according to hundreds of reliable studies.

Jeri thought CellFood sounded like an excellent choice for Lisa to use on a more long term basis. Cellfood seems to provide its users with an increase of energy and vitality through its ability to increase oxygenation of the cells and its powerful trace nutrient content. Cellfood is also used to help detoxify excess toxins from all of the organs and tissues of the body.

Jeri and I visited the local herbal pharmacy together. We found the four products and Jeri rushed home to get Lisa started on the herbs. Jeri added the drops of Cellfood to Lisa’s glass of water. Lisa took the first round of herbs and rested some more. Two hours later, she took them again. When she woke up about two and a half hours later, Lisa told her mom that the pain had subsided substantially. She took the herbs again and felt strong enough to sit at the kitchen table for a few minutes with Jeri.

They discussed the consultation that we had had in her honor. Lisa agreed that finding better ways to handle her high stress levels was imperative, and agreed with her Mom to eat better, exercise every day and drink plenty of water this last semester and beyond. Before she went back to bed, Lisa wanted to call me to make an appointment for when she had recovered and to thank me.

Ovarian cysts can recur. We spoke about how she might work to prevent this from happening. I knew that Lisa would do well to begin a program to help her reduce excess stress once this cyst was gone. I suggested that Lisa needed to get more sleep, practice her meditation (she had been meditating since childhood, but did not continue this practice while away at school) and get the essential fatty acids through foods or supplementation needed to help protect her body and mind from excessive stress during those last few months of college. She agreed.

I saw Lisa about seven weeks later to discuss a long term strategy for her health and wellbeing. She told me that she had visited her doctor a couple days before and that the cyst was completely gone! And her PMS was milder than it had been in years. This was really great news!

Almost twenty years ago, I had a friend named Betsy, who was the mom of two young daughters. She resisted getting them immunized, fearing that immunizations may be more harmful than taking the chance with the diseases they were developed to prevent. When Sierra, the younger child, was almost a year and a half old, her Dad was unrelenting and the girls were finally immunized. Almost immediately, Sierra stopped speaking. She became withdrawn and easily irritable. She had outbursts; screaming, stomping, pounding her fists and holding her breath. For nearly fourteen months, she didn’t utter a word; not at home, not at daycare; nothing but monotone sound, angry noises and long tones.

Sierra didn’t made eye contact anymore; and squirmed, trying to escape, whenever she was lifted or held. She began to organize everything in sight. She rocked back and forth and liked to hide in small spaces for fairly long periods of time.

She gathered and organized her older sister’s games and toys, and placed her books perfectly positioned onto the shelf. She rearranged the kitchen cupboards, the junk drawer, toy box and her Dad’s tools; everything she could. Sierra could build a block tower as high as she could reach.

This new, more dramatic and often angry behavior wasn’t like Sierra at all. As a younger baby, she had begun to speak very early, and had quite a vocabulary by the time she stopped talking. Her parents took her to their pediatrician where she was tested during the next couple of months for hearing loss; mercury, lead and cadmium poisoning; everything that her doctor could think of. Finally, the doctor broke the news to Sierra’s parents; she believed that Sierra may be autistic. They felt shocked. Was this possible?

Betsy researched autism. She could see how the diagnosis made sense, but we had all seen such brilliance in Sierra earlier, and even recently during those somewhat rare moments when she wasn’t acting out. Betsy didn’t believe that this condition was the end of the magic and wonder that Sierra had demonstrated.

Children with autism were considered nearly ineducable. Many were believed to have such low I.Q.’s that the only solution was to institutionalize them. Sierra’s doctor was not of that camp, however. She was a classically trained homeopath and M.D. from Europe, and had a very open mind with alternatives to the ‘normal’ medical beliefs and procedures. They talked about nutrition and homeopathic remedies. Betsy’s family already ate a very clean diet of organic foods, no sugar or chemical additives, with lots of vegetables and whole grains. Sierra’s doctor also suggested that there may even be some new programs showing success with teaching families to help reverse this dreaded condition in children. Yes, there was hope!

Over the next eight months, the stormy behavior continued. Sierra showed moments of that intelligence that her parents had witnessed before the changes had occurred. One afternoon, as she watched Sierra put a puzzle together, Betsy sensed that the outbursts in the daughter were a result of a deep need to be held very close to her mother and dad. She felt that a children’s meditation, yoga or karate class might help. Sierra was young for this sort of thing, but she would look into it. She felt a sense of relief for a fleeting moment.

A few minutes later, there came a blood curdling scream from the other room. Betsy ran in to find that Sierra had climbed the bookshelf mounted to the wall. It had slipped from the mount, and Sierra was teetering on the edge. Any further and she would be on the floor with an oak shelf and at least fifty books on top of her.

Betsy rushed to lift her away as she pushed the shelf back onto its bracket. Sierra held tightly to the shelf and continued to scream. Betsy held her tightly to her chest and whispered reassuring words to her child. Eventually Betsy felt a shift inside her young daughter. Moments later, Sierra’s fingers slipped from the shelf and she became limp. Betsy turned her daughter toward her and held her tight.

Betsy slowly moved about the room for twenty minutes or more, holding her daughter tightly to her and gently stroking her back. She felt Sierra’s neck and shoulder muscles relax as she finally laid her head onto Betsy’s shoulder. Tears welled up in Betsy’s eyes. It had been months since she had felt Sierra completely relax against her this way. She felt more encouraged than she had for a long time.

For the next few days, Sierra seemed more mellow. She found the missing piece to the Monopoly game and she played quietly for hours with Chinese checkers and her toy horses. One Wednesday afternoon, just minutes after her older sister came in the door from the school bus, Betsy heard her shriek, “Mom, get her OFF me!”

Betsy ran into the living room to find Sierra, rage in her eyes, on top of her sister pounding her with both hands and pulling her hair. Betsy tried to extract Sierra from the situation. Sierra fought on, shrieking and making guttural noises. Betsy wondered what shifted; why she had been so sweet the past few days; and now this! She untwisted her older daughter’s hair from Sierra’s fingers and lifted her high into her arms, carrying her into the office where it was quiet.

Betsy told Sierra that she was going to have a ‘holding time out’. Betsy explained to her young child in the calmest voice she could muster that she would need to breathe calmly for three minutes in a row and then she could get down. As she spoke, Betsy attempted to sit her onto her lap. Sierra’s back was pressed against her Mom’s chest. She crossed her arms loosely around her daughter’s upper body, and folded her legs gently around the child’s squirming lower body.

Betsy breathed long, deep, exaggerated breaths against her daughter’s back to help her catch her breath and calm down. Betsy gently rocked her and continued to speak in a soothing tone, reassuring Sierra that everything would be ok and that she was alright. Sierra fought and hollered and tried to free herself. Betsy began to quietly sing her desires. “It’s ok; everything’s ok. Calm your body; calm your mind. It’s all alright; relax sweet girl.” Eventually Sierra stopped yelling. Betsy felt Sierra’s body relax in her arms. “That’s it; that’s it. Calm, deep breaths. You’re doing great,” she sang quietly.

But the quiet, relaxed state was short lived; less than a minute of quiet and Sierra was screeching again. They had been sitting there for a total of 45 or 50 minutes by that time. Betsy felt overwhelmed, but she persevered. She continued the long exaggerated breaths and the reassuring tones as she gently contained Sierra’s little body.

Sierra cycled through moments of quiet and calm, and then another 30 or 45 minutes of squirming, screaming, pounding and yelling. Her moments of calm seemed to be getting longer, so Betsy stuck with it. After a total of three hours and forty-five minutes, Sierra stayed calm for a full three minutes. As this calm cycle began, Sierra’s body relaxed completely and she turned around, looked directly into her Mom’s eyes for a long moment and hugged her tightly. She breathed right along with her Mom’s breathing. It felt like a miracle for Betsy.

About a week and a half went by and Sierra was peaceful, gentle and kept herself well composed. She seemed to me to be doing remarkably well and her mom said she appeared to be happier. She made eye contact a few times and she began to speak again; lots! One day, as their cat was birthing kittens, Sierra exclaimed, “Look, Mom, Puffy has two kittens that look just like her and two kittens that look different. That’s four kittens, right, Mom?”

Betsy’s eyes filled with tears. “Yes; yes, that’s right!”

Sierra continued, “Mom, you remember when Dad asked you about…” on and on she went, asking about situations and details that happened throughout the previous seven or eight months! She asked questions for days. What a memory that girl had!

Sierra had another major meltdown a few days later. Betsy gently scooped her up and they went to the office chair for another ‘holding time out’. This time, Sierra squirmed less, yelled lots, and after an hour and a half or so, she calmed down. She took Betsy’s hand into hers and put it across her own heart and breathed deeply for three minutes.

Two or three more weeks passed peacefully. Then one day Sierra had an angry, out-of-control episode. To the ‘holding time out’ chair they went. Sierra screamed loud and hard. They rocked as Betsy gently rubbed her back. Within a half hour, Sierra took a very long, deep breath, laid her face against Betsy’s upper chest and continued to breathe. Three minutes passed and Betsy thanked her and let her know that time was up. “Just a little bit longer, please, Mom?” Sierra requested. “Of course” Betsy whispered as they rocked gently together.

Just a few days later, Sierra began to become angry with her sister about a card game, pounding her fists and releasing loud gurgling sounds. As Betsy approached, she asked, “Are you needing a holding time out?”

Sierra looked up, directly into her Mom’s eyes. “No, no, I’m ok, Mom. Really…” She took a long deep breath and let it out. “I can do it by myself, Mom, really. Time me,” she exclaimed. Betsy reached down and touched her daughter’s back, rubbing in a slight circular motion. Sierra composed herself, breathing deeply and then she apologized for being mean.

This was the last major outburst that Sierra experienced. When she found herself beginning to feel upset and overwhelmed, she would take some exaggerated deep breaths, sometimes asking Betsy or her older sister to rub her back or to place a hand directly on Sierra’s heart area. She would very quickly get herself into a calmer state. Sierra would occasionally thank Betsy for helping her learn these breathing exercises and other tools to handle her anger or frustration.

Sierra was beginning to read simple books. At nearly four years old, this seemed like another miracle in their lives. The entire family often expressed how blessed they felt. Harmony prevailed.

Today, Sierra is in her teens, and excelling in school, sports and a very promising future.

Although Betsy developed this strategy from her heart and through her intuition, there is an amazing, world renowned program in western Massachusetts, US, that’s been helping children and adults for more than 20 years who have any of the autism spectrum or other developmental difficulties. Called the Son-Rise Program, it has made a profound impact in the lives of several children that I have known or met over the years. If you’re the parent or educator of a special child(ren), I urge you to check this program out or read any of the “Son-Rise” books by Barry Neil Kaufman.

There are lots of things we all can do, beginning right now to silence the mind’s chatter and calm the spirit. Most of them don’t cost us anything but time and devotion. You simply need to do them regularly. Most of us know that prevention is the best medicine. These Seven Steps can be used as prevention by supporting balance for the mind and spirit before worry causes pain or serious illness. And, they may also be practiced right along with a treatment program.

1. Breathe deeply. Take about ten minutes or more every day to quiet the mind by focusing on your breath. You may try five minutes upon awakening and five minutes just before you go to sleep. Or you may prefer the shower or waiting in line to breathe deeply for a few minutes. Wherever you find a few moments in your day, just close your eyes, relax and focus on your breath.

Let your attention follow your breath; slowly in…; slowly out…; now breathe out just a little bit more. Rest a moment. Breathe in. Repeat. Listen to your body. Stay present. Whenever a thought from the past, future or the outside world slips into your consciousness, acknowledge it, agree to ‘deal with it later’ and bring your attention back to your breath. Quietly In… Out… In… Out… Relax. Breathe deeply from deep in the belly.

Whenever you find yourself in a stressful situation and things begin to feel overwhelming, try practicing this or another breathing exercise. Breathe in and out; breathe out just a bit more. Breathe in again. Now you’re better equipped to respond to whatever was compounding your stress level.

2. Feel gratitude. Express your gratitude often; to yourself; your loved ones; your Creator; to those who offer you their assistance throughout your day; to everybody and everything that impacts your life. Feel the emotions that accompany true thankfulness for all that you have right now.

Practice this acknowledgement of gratitude every day. If you’re in a particularly stressful situation, do it often throughout your day and you will notice how quickly things begin to shift.

Twenty-six years ago, when I was six months pregnant with my first daughter, I arrived home to find it surrounded with firefighters, blackened, with a few wisps of smoke still swirling from the door and windows. The surrounding ground with drenched. I had lost everything in there, but even in that moment, it felt like it was somewhat insignificant in the bigger picture of life. I just kept rubbing my tummy and mumbling “It was all just stuff; I have what’s really important to me.” I must have said this, mostly to myself, at least a hundred times over the next few days. I also felt grateful for my friends and loved ones, for strangers who reached out to help, etc. This strong sense of gratitude got me through this very difficult situation.

3. Smile as often as you can. When we smile and laugh, we produce the very chemicals that make our brain and nervous system feel happy and calm. Smiles are infectious, so if we smile more, so will those around us. We’ll all feel better. The more worried, stressed, anxious and depressed we may be feeling today, the more important it is for us to smile frequently.

When you’re feeling particularly worried, force yourself to smile. Really stretch that smile into an exaggerated grin. Hold it a few moments, and repeat. See if this helps you to cope with your current situation.

The following is a brilliant case for smiling throughout your day, excerpted from the Universal Tao Center website article “The Inner Smile”.

‘A deep inner smile spreads like a relaxing elixir making us receptive to transform negative energy into positive. Conversely, a scowl suppresses our immune system by increasing stress, contracting channels and blocking energy. Research by French physiologist Dr Israel Waynbaum indicates that facial muscles used to express emotion trigger specific brain neurotransmitters. Smiling signals happy healing hormones such as ecstatic endorphins and immune boosting killer T-cells whereas frowning triggers the secretion of stress hormones. Smile therapy actually lowers the stress hormones cortisol, adrenalin and noradrenaline and produces hormones which stabilize blood pressure, relax muscles, improve respiration, reduce pain, accelerate healing and stabilize mood. If you’re feeling down, the stress hormones secreted with a scowl may increase blood pressure, weaken the immune system, increase susceptibility to infections, and exacerbate depression and anxiety.

But what if we don’t feel like smiling? Can we fake it till we make it? Though a heart-felt smile has a deeper effect, even a surface smile tricks the brain into releasing happy hormones according to facial biofeedback research. And the more we smile, the more we want to smile, concluded a study where people allowed to smile found cartoons funnier than those suppressed from smiling by holding pencils in their lips. This is because each time we smile we reinforce happy neural pathways that fire more spontaneously with each subsequent use. Self-love smiling circuits then release healing nectar and self-hate messages release poisons that breed disease according to Taoism.’

4. Laugh frequently. It’s pretty hard to feel miserable when you laugh. If you’re stressed and worried, try going out to a club to enjoy a comedy show or a really funny play. Read the funnies, watch comedies and tell (good) jokes. Laughter, like smiling, increases endorphins, which increases a sense of well-being and seems to offer a natural pain killing ability. Laughter is shown to strengthen immune health, the cardiovascular system, helps us think more clearly and improve memory, and release physical and emotional pain. Pretty funny, aye?

5. Think good thoughts. Good thoughts help us to allow for goodness to flow about wherever we are. When a negative thought enters your mind, first stop it; then switch it around to a positive take on the given topic. When we’re stressed, anxious, withdrawn and in pain, the negative thoughts can flow like water from the tap. But just beginning the process of positive thinking allows for a break in pain and illness and gives us a sense of calm and more balance.

This can be a challenging process when we have been severely worried and anxious for awhile. Years ago, when my older daughter was a teenager, I found myself sleeping poorly and worrying about her well-being all the time; literally all the time. My mind raced from one fear to another; on and on. As part of my spiritual practice, I took on the assignment of transforming those worried, negative thoughts into calm, positive thoughts. I read that this may take a week or more to complete. It sure did! I found this process very empowering, and I worked to create positive thinking with each and every negative thought. It seemed to support my health on many levels, but it took me about eight months to finally feel that I was thinking positively nearly all the time.

If you are feeling stressed and get anxious more easily these days, you probably have a long string of fearful thoughts, like the endless loop tape, that begins upon awakening and may or may not shut off when you go to sleep. If this describes you, I urge you to try the exercise.Cchange your thoughts and begin to think more positively, one thought at a time. Every time you have a negative or fearful thought, rearrange it to become positive and kind of heart. Remember to breathe as you switch out those dark thoughts. You will likely find it difficult at first, as I did. But stay with it. The benefits are rewarding.

6. Move your body. Exercise daily; ideally for 30 minutes or more. The Mayo Clinic states: ‘Some evidence suggests that exercise positively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release tension in muscles, help you sleep better and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.’

Start where you are. If you’re not up for a 30 minute workout yet, start with six or ten minutes and every day, add a minute or two to the length of your workout until you reach 30 minutes daily.

Don’t overdo it, though. Excessive exercise can put too much stress on the heart, arteries, and glands, using up energy and putting our nervous system at an increased risk of breaking down.

7. Give back, or as I prefer to say it, pay it forward, often. Serve your community, your family and don’t forget to nurture yourself. If you have children, volunteering in your community is a wonderful way to spend time with them, and you’ll be building a strong foundation of character that they’ll take with them into adulthood.

Help an elder in your neighborhood, read to young children in a local daycare or neighborhood youth program or take on the big business polluters in your region. Whatever feels right to you, go on out there and help someone in need. Even small gestures done as often as we can make the time for make a huge difference in our own lives and in the world.

Be sure to care for yourself, too. Don’t be a martyr. We can care for our loved ones most effectively when we have also nurtured and pampered ourselves. I hear parents and caregivers often say that they don’t have the time to nurture themselves, or they just can’t afford to. I understand this well. But we really can’t afford not to, financially and with our time. Take a walk, a soothing bath, a much needed vacation or just buy yourself flowers every week.

If you are a caregiver who rarely takes care of yourself, please visit this wonderful blogsite: Intensive Care for the Nurturer’s Soul. You’ll be glad you did!

If you would appreciate some powerful and inspirational reading to continue to help relieve you of worry and fear, please check out any of the books written by Thich Nhat Hanh, such as Peace Is Every Step, or by H.H. The Dalai Lama, such as An Open Heart.

Have a good day!

The holidays can be a joyous time, but for the millions of people with digestive complaints and stress disorders, it can be a time of great pain, discomfort and the potential for embarrassment. Overeating, too many delicious sweets and strange food combinations can create a variety of discomforts. And the stress of family interactions often contributes to any digestive problems that you may already have issue with.

1. Reduce the stress load. Exercise often, preferably daily for at least 30 minutes. Breathe deeply. This is an excellent task for passing the time while waiting in line, while stuck in traffic or just before bedtime. If you’re prone to stress disorders, you may want to try Holy basil, Ashwaganda or Rhodiola. Holy basil helps, according to traditional use, to quiet the mind, improve focus, balance blood sugars and support immune function. Ashwaganda is useful in times of great stress or long term fatigue. Rhodiola is shown in research to lift the spirits, calm the adrenals, improve motor coordination and clarity of thought.

2. For the few days before the holidays begin, try taking 2 (or more) probiotics 30-60 minutes prior to each meal and snack. To choose an excellent quality product, please see Food Safety: Protect Yourself from Food-Borne Sickness, posted to this site on December 21, 2006.

3. Try eating smaller meals throughout the day, rather than the one huge meal so many folks indulge in during the holidays. If you’re the host, try staggering the h’orderves, snack foods and other refreshments about every two to three hours throughout the day, removing the previous course as you go.

4. Immediately after eating, you may try sipping some peppermint or ginger tea. Be sure to cover your cup or tea pot while the tea steeps. For superior results from ginger tea, try making your tea from fresh (preferably organic) ginger root, rather than from tea bags. With a fine grater, grate a rounded teaspoonful of ginger root, and squeeze the juice into warm, not hot, water and add honey, if desired.

5. Have a yogurt smoothie for breakfast or lunch. Be sure to use whole milk, plain organic yogurt as the base of your drink. If your family members and other guests are diabetic or prone to blood sugar imbalances, try adding ground cinnamon to a vanilla or fruit smoothie.

6. Chew thoroughly. We tend to be more prone to digestive discomforts when we gulp down our meals.

7. Relax when you eat your meals or snacks. Try taking three deep, relaxed breaths before each meal. Breathe deeply, hold for five seconds; exhale completely. Wait five seconds and repeat.

8. Try not to hold a conversation while eating your meal. Talking while we eat can contribute to indigestion.

9. Be grateful for your meal and all that you have prior to eating. A formal grace or a moment of silence is helpful for preventing digestive discomforts.

10. Try taking enzymes. Our bodies should produce all the enzymes necessary for digestion, but many of us do not produce digestive enzymes well these days, leading to poor digestion, pain, gas, bloating and other discomforts. When we feel more stressed, we tend to produce even less of the needed digestive enzymes. As always, it is important to choose a high quality product. Some of the best brands of digestive enzymes on the US market include Renew Life’s Digest More, Digest More Ultra or ParaZyme; or any of the Enzymedica brand’s products, including their Digest Gold. Renew Life also makes a wonderful enzyme that’s suitable for children called Kidzyme.

happy Holidays.

Do you ever wake up feeling completely worn out? Did you then decide you just couldn’t face going into work or on with your plans? You are not alone. The statistics in America on work days lost to the effects of fatigue are staggering. People of all ages, from young children to the elderly, are finding that normal daily living these days is simply exhausting. Some find that they feel weary soon after awakening, while others need a nap after lunch or mid-afternoon. Whether or not we fall asleep easily and rest deeply, we are a nation of severely fatigued citizens.

Stimulants are more popular than ever. Coffee, soda, black tea, energy drinks and OTC or prescription medications are relied upon by millions just to make it through the day. Sugary sweets are devoured excessively, hoping to provide a much needed boost. But these are not real solutions, and we frequently find ourselves burning the candle at both ends, which can lead to physical or emotional burnout.

Memory loss and brain fog often accompany fatigue. The feelings of ‘fuzziness’ associated with brain fog are a daily part of life for many folks in today’s frantic society. Short term and sometimes long term memory loss are a nagging reality for most of us as we age and is now even considered normal.

Fortunately, the herbal world is rich with solutions. One of the world’s most revered herbs used to combat the effects of stress, fatigue and memory loss is virtually unknown in the United States. This herb is Rhodiola rosea, and if you haven’t heard of it yet, you will! There is a wealth of research showing the effectiveness of Rhodiola for literally dozens of symptoms and conditions.

Rhodiola is an herb that is definitely dose dependant. But regardless of the amount of Rhodiola taken, it appears to reduce fatigue and strengthen the immune system, helping to prevent cold and flu during times of stress. Rhodiola also improves resistance to the harmful effects of both physical and emotional stress and exertion throughout our bodies. And Rhodiola is shown to improve work productivity, regardless of what other benefits were desired.

At lower doses, Rhodiola is shown to stimulate the brain’s cognitive function and memory. Lower doses are considered 100 mgs. or less. Studies have shown that these low doses can be taken over time, usually twice a day for days, weeks or for months, to help prevent memory loss, poor thought processing or difficulty in learning. Researchers believe Rhodiola may even prevent or help improve some of the age-related memory loss in elders. Rhodiola, often taken at this low mg amount every hour or two, is a favorite for studying for exams, and for increased memory retention during exam week. School-aged children, nurses, lawyers or new drivers may benefit as the pressures of doing well on exams takes hold.

The action within the body seems to be caused in part by an increased permeability of the blood brain barrier to the building blocks of dopamine and serotonin, two important neurotransmitters within the brain and nervous system.

Physicians working the night shift were part of a double-blind crossover study using low doses of Rhodiola. A statistically significant improvement was shown within two weeks in all categories: concentration, calculation, short-term memory and associative thinking, leading to fewer mistakes and better care of their patients.

Lower doses, taken only short-term for the stress of taking exams, were shown to significantly raise test scores and reduce errors. This should be good news for students with mid-terms or final exams coming up.

Taken in medium doses, 200-300 mgs. once or twice daily, Rhodiola has been used in numerous studies and shown to significantly improve stamina, endurance and sexual vitality. Safe and legal for athletes, Rhodiola could improve anyone’s game without the side effects of stimulants or steroid-like preparations.

Rhodiola taken in larger doses has a sedative effect. Research has shown that the “Parkinsonian” symptoms of several serious health conditions, including tremors, stiffness and slowed movements, were appreciably reduced.

In conclusion, Rhodiola has been clinically shown to lift the spirits and increase memory and cognitive function while calming the adrenals and improving motor coordination. Be sure that you read the label of any Rhodiola products you consider trying, as only the Rhodiola rosea species has the research that shows such promising results. Other species are marketed, but don’t appear to offer the same physical, mental and emotional benefits.

And, as I always warn folks of, be sure to purchase only very high quality herbal products, as many brands of Rhodiola are extracted with chemical solvents, such as hexane, acetone and PERC (dry-cleaning fluid). Organically grown, naturally extracted herbs may be your best bet!

For additional information about the amazing virtues of Rhodiola rosea, please read The The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century by Richard P. Brown, Patricia L. Gerbarg, and Barbara Graham.

Stay tuned; we will look at the benefits of other helpful herbs for focus, concentration, memory retention and reducing fatigue in the near future.

Women are often treated with a variety of medications just for passing through normal biological phases of life. We need to re-evaluate whether or not we should risk the side effects of such treatments when there are so many effective ways to feel invigorated and free of discomfort by eating the right foods and using safe, gentle and effective herbal and nutritional remedies.

Girls, as they become young women, are often recommended to take aspirin, Tylenol or Midol to relieve cramping and discomfort. Girls and women of any age may be prescribed mild doses of prescription depression medications for the moodiness or blues that can accompany PMS or menopause. Women who are pregnant or nursing are too often treated by people in the medical professions as if they suffer from an illness or disease, instead of being honored and revered for being in a natural state of womanhood as they bring forth life.

And menopause has become a catchall condition, complete with dozens of prescription medications for any of the possible symptoms that women in fast-paced western societies may experience. Did you know that there is no word for menopause or hot flashes in the East Asian languages? This is likely do to the fact that Asian women who use the traditional foods and practices of their region do not experience anything negative when passing through ‘the change of life’. When women from East Asian countries become ‘westernized’ with junk food and excess stress, they, too, experience the menopause symptoms that we are all to familiar with.

A Woman\’s Book of Herbs: The Healing Power of Natural Remedies by Deb Soule

Remember the adage, ‘we are what we eat’? More accurately, we could say ‘We are what we take into our bodies, and are healthiest when we eat and are able to digest and utilize fresh, wholesome foods’. When we choose what enters our bodies wisely, we can retain or regain our good physical health and balanced emotional well-being. Women of all ages should do their very best to eat a wide variety of nutritious whole foods so as to supply the body and mind with the nutrients needed for optimal energy and vitality.

Take good care of yourself, every day. This is another important ‘food’ sorely lacking for the majority of women today; the practice of caring for ourselves. Isn’t it time to change this one? It only takes an attitude shift, so what do you have to lose? Beginning today, do your best to nurture yourself every day. Most women do so much for everyone else, but too often we neglect ourselves. Find ways to relax every day, no matter how busy you are. In fact, the busier your life is, the more important daily relaxation and self-nurturing will be for you. Take a bath or buy yourself some flowers, work in the garden, walk, run or swim, whatever nurtures your soul. Make the time every day to do something special for yourself; something that won’t show up on your hips! You’ll be able to better care for others when you’ve cared well for yourself.

Drink plenty of water every day! Attempt to drink half your weight in ounces of fresh, delicious filtered or spring water every day. In other words, a 150 pound person should drink seventy-five ounces or about nine glasses of water daily.

Herbal Healing for Women by Rosemary Gladstar

De-stress often. Whether this means having a hot bath or sauna, getting a massage, acupuncture or bodywork regularly, walking the dog or taking a yoga or meditation class, it is important to breathe deeply, relax and let your mind unwind as often as you can. At least once or twice daily, stop what you’re doing to take some long, deep breaths, and be sure to exhale completely. We can only inhale deeply with the next breath if we’ve completely let go of the one before.

Avoid processed and deep-fried foods. These foods can cause long-term damage to our fragile bodies. Eaten only once in a while, they may do little or no harm, but for many of us, regular consumption of processed and deep-fried foods can affect our digestion and energy levels for days or weeks. Be aware of the effects that these foods can have on the cardiovascular system. This is now well documented, and can mean the difference between sticky, clumping blood and vibrant health!

Enjoy yourself while preparing wonderful fresh foods for yourself and your family. Be creative in the kitchen. Cooking can be a time to relax, breathe deeply and nurture yourself. Serve several fresh vegetables, local whenever available, with each meal. Share food preparation time with children. They can help beginning at two or three years old, and can instill good eating habits for a lifetime of good health.

For optimal health at any age, please eat plenty of the following foods:

Dark leafy green vegetables (kale, collards, watercress, arugula, chards, mustards, etc), sea vegetables (nori, wakame, dulse, kelp, kombu, etc), organic powdered algae (spirulina, chlorella, red algae). They’re loaded with vitamins, minerals, trace minerals, essential fatty acids and fiber.
Cultured foods such as miso, kefir, nutritional yeast and whole milk organic yogurt can help strengthen our digestion, immune system and liver to help balance our hormones. Goat yogurt & cheeses are delicious & easy to digest, even for most people who are sensitive to dairy products. Miso is particularly nourishing & protective for girls and women of all ages. One teaspoon of miso daily can significantly support the prevention of symptoms of menopause or PMS. Cultured soy foods are nutrient rich & supply bioavailable isoflavones and millions of other micro-nutrients. For further information about the health benefits of properly cultured soy foods, please see Myths in Nutrition- Part One- The Great Soy Debate, posted to this site on November 11, 2006.

Breast Cancer? Breast Health! The Wise Woman Way by Susun S. Weed

Sprouts are a nutrient dense, delicious live food. Did you know that just one tiny little broccoli sprout has all the phytonutrients that the entire large broccoli plant will contain when mature? So, the next time you’re feeling moody, you get exposed to something you feel is toxic in your system or it’s about ‘that time of month’, try munching on a handful of broccoli sprouts for a few days. You may be amazed by the results!
Sprouted grain breads, often found in the freezer section, are low in carbs & high in nutrition! A crushed grain (made into flour) is high in carbs, but when you sprout that same grain, it becomes higher in protein, minerals, vitamins and other important nutrients for vital health.
Nuts, seeds & nut butters (preferably organic) supply many essential nutrients; protein, omega fats, minerals, etc in a delicious and nutritious food. (Please note: This category does not technically include peanuts or peanut butter. While some may enjoy peanuts and peanut products, for many they may contribute to health concerns or be difficult to digest.)
Extra virgin olive oil (eaten raw, never cooked) and other raw, natural oils, are loaded with essential fatty acids, necessary for ever cell in the body. The Flora company provides some of the highest quality oils available anywhere.

Flax seed supports good elimination of toxins from the colon while offering protein and good fats. Flax seed is best purchased in the organic whole seed form, and then fresh ground & eaten within 15 minutes. It doesn’t store well due to the volatile oils contained within.
Root vegetables are alkalizing, helping to reduce fatigue. Roots in the diet help to nourish our beneficial bacteria in the gut, supporting digestion, assimilation of nutrients and immune health.
Green powdered drink mixes, preferably organic (as greens that are not organically grown will carry higher concentrations of petrochemicals) are super foods, and excellent for people of all ages who may desire more energy and a fast way to enjoy their green foods every day. Try mixing the powder with almond, hazelnut or rice milk.
Stay away from refined sugar, flour and junk food, as much as possible. (Special occasions are ok, but do your best to make it an occasional treat and not an every day feast.) We do not need to give up all of our favorite treats. We should just be sure to enjoy them in moderation as we eat plenty of fresh (and cultured) vegetables and nutritious, whole foods.
Prepare lunches and snacks at home whenever possible, and bring them with you to work or play. This is an effective way to consume high quality, nutritious foods while away from the home.

One of the most powerful medicines we have is food!