Essential Oil Highlight - Palo Santo

Palo Santo (Bursera graveolens) is a sacred tree native to South America, Central America and Mexico. It is Spanish for "holy wood". It has been used for centuries for its healing properties such as for stomachaches and pain from arthritis. It was also used for cleansing of negative energy. Today it is seen as a promising aid for fighting inflammation and boosting immunity. It has an earthy scent, similar to Frankincense & Cedarwood that is very grounding and spiritual. It is also known to help alleviate worry, help ease tension, help with respiratory issues, boost immune system and calms your mind. 

The oil is distilled from fallen branches and dead trees, the unique chemistry of Palo Santo develops once it is dead. Isn't that crazy?

Palo Santo

Blends well with: Clove, Frankincense, Lavender, Orange, Cedarwood and Bergamot. 

Ideas on how to use Palo Santo Essential Oil: 

-Add a few drops to a cold, wet washcloth and use as a cold compress to relax a specific area of the body to help with tension. Great with Lavender!

-Put a few drops in your diffuser to help calm your mind. Great with Bergamot! 

-Mix with a carrier oil (like jojoba oil or coconut oil) to use as a massage oil. 

-Dilute with oil or in Epsom Salt and add to your bath to help boost your immune system during cold & flu season.

-Add to water and spray on clothes as a natural bug repellant.

Get your Palo Santo Essential Oil! I love it and I am sure you will too! 

You can also try smudging Palo Santo in your house to cleanse the air of negative energy. It also makes a fun gift! 

I will be doing essential oil highlights occasionally, so stay tuned! If there is an essential oil YOU'D like you learn more about, let me know! 

Peace.

Essential Oil & Safety

When I got my Aromatherapist Certification in 2016, I had to write a research paper. I decided to write my research paper on safety since it is so often overlooked. It is scary the recommendations I sometimes see and I encourage everyone to do their own research before doing something, like taking Essential Oil internally or putting something on your baby just because someone else said it was safe. Is the person who recommended this to you a Clinical Aromatherapist? Do they sell Essential Oils? Who told them it was safe, their upline? I know many, if not all, of these people giving unsafe information and advice, are well-intentioned and only want to help others, but the truth is, much of this advice is unsafe. Here is my research paper, please keep in mind that this was written when I was a budding aromatherapist and have since done a lot more research and am now finishing my herbalist training as well. Much of the information I gathered came from an amazing book written by Robert Tisserand. It's called Essential Oil Safety. It's a really big book loaded with information! I highly recommend you get it if you are interested in essential oils! 

It’s extremely difficult to know what and who to trust when learning and searching for information on essential oils! There is a lot of misinformation out there in the cyber world spreading unsafe practices and that is very scary. Google “essential oils” + “any ailment imaginable” and you’ll come up with some blog about how to cure said ailment often utilizing unsafe practices of essential oils. How do you know if this information is reliable?

I’m very passionate about spreading the information on safe practices of using essential oils to everyone who uses them. They can be so wonderful for you and your family if used properly, and they can be extremely dangerous for you and your family if used improperly. Just because they are “natural” does not mean they can’t cause damage. 

So, what kind of “damage” can an essential oil do if used improperly? A toxic reaction is any adverse event that occurs following the contact of an external agent with the body. Toxicity in essential oils is an attribute we welcome when we want them to kill viruses, bacteria, fungi or lice, and human cells share some characteristics with these very small organisms. So it should not be totally surprising that some of the most useful antimicrobial essential oils possess a degree of human toxicity. Adverse reactions include abortion or abnormalities in pregnancy, neurotoxicity manifesting as seizures or retardation of infant development, a variety of skin reactions, bronchial hyper-reactivity, hepatoxicity and more. Interactions with chemotherapeutic or other prescribed drugs are a particular concern. Most accidents with essential oils involve young children and are preventable. It would be ideal if open-topped bottles of undiluted essential oils were banned and appropriate warnings printed on labels. 

I will be covering a wide variety of safety concern topics in my research paper that I feel need to be addressed and spread throughout the population of people using and/or interested in using essential oils for themselves and their families.

Inhalation: Inhalation is a widely utilized method of absorption of essential oils. The mucus membranes, in the nose, gives easy access to the bloodstream making inhalation a wonderful and easy way to absorb oils. It also has a pretty low level of risk to MOST people. It’s relatively unlikely that concentration of most essential oil will reach a dangerous level using inhalation. It’s relatively easy for essential oil constituents to enter the bloodstream and reach the central nervous system which can be good and bad. Easy access to the central nervous system can come with some safety risks, especially with certain oils. You’ll need to be especially careful if you have any central nervous system pathologies, such as epilepsy. 

Be careful with dosage however. Too much oil inhaled can cause headaches, dizziness and can irritate the membranes of the nose and the lungs. Oils to be particularly careful with are: clove, thyme, lemongrass, Melissa, black pepper & nutmeg; they can be irritating to the mucous membranes and/or the lungs.

Topical Use: Topical use of essential oils is a fantastic way to use oils! It’s especially a fantastic way to use oils for skin issues. It is important, however, to note safety issues using them topically. They should always be diluted when applied to the skin! Especially with young children and elderly people. 1%-3% is the ideal dilution in most cases. ‘Some essential oils are more likely to cause adverse reactions than others.’ Some oils are skin nourishing, such as Lavender, and are less likely to sensitize the skin. There are also some oils that have a higher risk of sensitizing the skin and they are generally higher in phenols, aldehydes and monoterpenes. It is best to use these oils in lower dilutions and, if possible, add a skin nourishing oil in as well.

<Plant Therapy Dilution Guide>

Sensitization or Contact Dermatitis is another safety concern of using essential oils topically. It is an allergic reaction of the immune system and the reaction may actually appear in other places than where you applied the oil. Signs of sensitization are typically a rash and/or presence of a headache. Using something repeatedly over time can sensitize you when you hadn’t been sensitive before. A patch test is a good test to perform on someone to see if they may be sensitive to an essential oil. Apply the oil to a small area and leave for 24-48 hours and then recheck the area for sensitization. If irritation occurs it is recommended to wash with soap and water and apply carrier oil (such as coconut oil) to the affected area. Do not put essential oils in or around the eyes. If you get essential oil in your eye flush it with carrier oil NOT water! Oil is not water soluble and flushing with water will push the oil further into the eye. 

Another risk of topical use is phototoxicity. Phototoxicity is a reaction to a substance that is photoactive and exposure to sunlight, which can cause burning, blistering and discoloration of the skin. The most common reaction is an exaggerated sunburn and blisters. Common phototoxic oils to avoid using on your skin in direct sunlight are bergamot, lime, lemon and grapefruit. Use with caution and with a very low dilution! Please note that most phototoxic oils are citrus, but not all citrus oils are phototoxic.

Oxidation of essential oil is another topical risk. It can create irritation of the skin when essential oil is used that has been oxidized. Some oils that are not a risk will become a risk if and when the oil becomes oxidized. Oxidized oils are oils that have been introduced to oxygen (i.e. – left open for long periods of time) Generally the oils with no oxygen molecules are less stable and more prone to oxidation. 

Internal Use: Although using essential oils internally CAN have positive results, they should always be recommended and monitored by a doctor and/or certified aromatherapist! There are MANY risks involved in using essential oils internally. Just because something is “natural” doesn’t mean it can’t harm you.

Most medical practitioners who favor the oral route are treating infectious diseases that require heavy dosing. However, any hazards are also magnified proportionately. Disadvantages to oral dosing include irritating the gastrointestinal mucosa, which is quite sensitive. Oral administration also carries potential for inducing nausea and vomiting, and the presence of food has unpredictable effects on absorption into the bloodstream. Digestive enzymes can break down essential oil constituents. Most substances then pass directly to the liver where some proportions can actually be made MORE toxic! Virtually all recorded cases of serious poisoning with essential oils have occurred after the ingestion of large amounts of essential oil.

Other ways to use oils internally would be rectal administration and vaginal administration. Again, you will want to use EXTREME caution and be monitored by a doctor and/or certified aromatherapist! The rectum is extremely sensitive to irritation, especially if the oil is unevenly dispersed. The mucous membrane lining the vagina is highly sensitive to irritation and care is needed to ensure that the essential oil is administered in appropriate amounts and is evenly dispersed.

Medical Contraindications: It is difficult to predict the probability of essential oil interactions with drugs, as a wide array of mechanisms could be involved. Essential oils should not be applied to skin on which any medications or drug patches are being used, as the oils may dramatically increase the bioavailability of the drug. It is important to know that some oils can interact with medication in a negative way, so it is recommended to list all medications you are on and see a certified aromatherapist and/or doctor to find out what oils may or may not be safe for you to use. Common medications you’d want to check on are ones that increase or decrease your blood pressure, blood thinners, anti-depressants, blood clotting medication, insulin or other medication for diabetes to name a few. 

People that are vulnerable to epileptic seizures should avoid: Western Red Cedar, Wormwood, Genipi, Hyssop, Sage, Thuja, Pennyroyal, Buchu, Calamint, Tansy, Mugwort, Layana, Ho Leaf, Boldo, Wintergreen, Birch, Rosemary, Yarrow, Lavandin, Feverfew & Spike Lavender.

Cancer & Cancer Treatments: Because of possible and unpredictable effects on the immune mechanisms, it is recommended that essential oils be avoided from one week before to one month after a course of chemotherapy or radiotherapy. Since immune competence is important in relation to cancer, it would be prudent to avoid essential oils that compromise the immune response in people with cancers. This ESPECIALLY applies to T cells in patients receiving chemotherapy.

There is no evidence that tumors in humans have ever been induced by the use of essential oils. Nevertheless, a few do contain potentially carcinogenic substances, and there is concern that these oils may not be safe to use in aromatherapy. It is unlikely that a single application of a potentially carcinogenic essential oil in an aromatherapy context will present a negligible risk; it could feasibly contribute to carcinogenesis if used on a regular basis. Therefore it is recommended that the use of certain essential oils be restricted. 

Children/Babies: Great caution is necessary for infants. Since neonatal skin does not mature until three months of age, it is more sensitive and more permeable to essential oils. A newborn is also less equipped to deal with any adverse effects than an adult because of lower metabolic capacity. These cautions apply even MORE to premature babies, and here it would be a good idea to avoid ALL use of essential oils. The essential oil dose applied will be less for babies and children than for adults because of their smaller body size. Children up to three months old are theoretically at greater risk of skin sensitization due to the immaturity of their skin and its barrier function. 

The majority of cases of essential oil poisoning involve accidents with young children, often between 1 and 3 years of age. Approximately 75% of cases in the USA are in children up to 6 years old. Parents NEED to be aware of the risks. Perhaps contrary to expectation, young children will drink an undiluted essential oil. Their natural inquisitiveness leads them to examine materials by putting them in their mouths. Some unfortunate infants have died because a parent administered the essential oil by mistake. Some died because the essential oil was intentionally administered, either by a parent or a doctor, who was not aware of the toxic consequences. But in most cases, a bottle of essential oil was within reach of a child and they were able to open it. Essential oil poisoning in children is not a new problem. In 1953 in Britain there were 454 deaths from accidental poisoning in childhood that occurred, 54 were caused from essential oils. 

It would be safe to diffuse gentle essential oils around babies and small children and is a good option. Diffusing oil presents little to no risk, especially using the more gentle and kid friendly essential oils such as Lavender and Roman Chamomile. 

Here are some good child safety guidelines: do not allow children to ingest oils; do not add undiluted essential oils to bathwater for children; keep essential oils out of reach of children; if possible, purchase bottles of essential oils with child resistant caps; do not apply essential oils to or near a child’s face; do not place essential oils or preparations containing them into the nose of a child; do not expose children of five years or less to strong essential oil vapors. Please note that Wintergreen and Birch should NOT be used on children in ANY amount due to the risk of developing Reye’s Syndrome. 

Pregnancy/Breastfeeding: Most substances that pass from maternal plasma into breast milk do so by passive diffusion, and this is likely the case for most essential oil constituents. Nearly all drugs are secreted into breast milk to some extent. Volatile compounds from the mother’s diet affect the flavor of breast milk and can positively influence breastfeeding. If present in the maternal circulation, most essential oil constituents would be expected to reach the fetus, where some have the potential to exert toxic effects. Parsley apiole and sabinyl acetate and essential oils containing these compounds present a clear risk of terminating pregnancy. The overall risk from essential oils and miscarriage is very small. Perhaps the greater risk is actually that of physical malformation or developmental toxicity.

There are quite a few oils that should be avoided during pregnancy and when breastfeeding. I am including a list of essential oils that should be avoided by any route throughout pregnancy and lactation from Essential Oil Safety by Robert Tisserand (in alphabetical order): Anise, Anise (star), Araucaria, Artemisia vestita, Atractylis, Birch (sweet), Black seed, Buchu (diosphenol CT), Buchu (pulegone CT), Calamint (lesser), Carrot Seed, Cassia, Chaste tree, Cinnamon bark, Costus, Cypress (blue), Dill seed (Indian), Fennel (bitter), Fennel (sweet), Feverfew, Genipi, Hibawood, Ho leaf (camphor CT), Hyssop (pinocamphone CT), Lanyana, Lavender (Spanish), Mugwort (common, camphor/thujone CT), Mugwort (common, chrysanthenyl acetate CT), Mugwort (great), Myrrh, Myrtle (aniseed), Oregano, Parsley leaf, Parsleyseed, Pennyroyal, Rue, Sage (Dalmation), Sage (Spanish), Savin, Tansy, Thuja, Western red cedar, Wintergreen, Wormwood (all chemotypes), Wormwood (sea), Wormwood (white), Yarrow (green), Zedoary. 

<Plant Therapy Pregnancy/Nursing Safe Chart>

Pets/Animals: It is best to seek out the advice of a certified aromatherapist with additional training in animal aromatherapy. Essential oils are very limited with felines in particular due to the cat’s sensitive metabolic system and their internal organs. Hydrosols are a safe alternative to essential oil for animals and pets; always use under the guidance of a certified aromatherapist though.

Expired/Oxidized: Essential oils are made up of Carbon, Oxygen and Hydrogen molecules. When essential oils become “oxidized” it means that the oil was introduced to oxygen, which changes the chemical makeup of the oil thus changing the therapeutic value of the oil and the toxicity of the oil. Storing bottles in a cool, dark room is ideal to avoid oxidation. Make sure you leave the caps on when not in use and that the bottles are dark. Oils can go “bad” too. Shelf life for essential oils is often 2-3 years; some are more, some are less. It’s important to check with where you purchased the oil on expiration.
Quality: The quality of essential oils is an important issue for anyone using them therapeutically. Confidence in their safe use begins with ensuring that the oils have a known botanical origin and composition. It is recommended to purchase oils that have been tested using the Gas chromatography-mass spectrometry (GC/MS) method. This is a test performed by a third party that identifies the substances within the essential oil to ensure purity. Some brands provide the test results to consumers (which is ideal), others do not for one reason or another. Essential oils are prone to adulteration and synthetic additives that can increase the toxicity and can decrease the therapeutic properties of the essential oil. 

I would like to end my paper by reiterating that while essential oils can be beneficial, it is very important to make sure you are using the proper safety guidelines. Don’t just Google and try the first recipe you see on some blog. Make sure the oils you are using are right for you and that you are using them in a safe way. 

Feel free to email me if you have any questions. 

Peace.

Keep your family healthy this season - naturally!

September 🍁🌰 means that Cold & Flu season is here whether we like it or not! When the kids go back to school, they bring home all sorts of germs! I want to cover some natural, holistic and kid-safe ways to stay healthy this season!

1.) Getting plenty of sleep: This is number one in my book for kids, make sure they're getting plenty of sleep. School starting means homework, sports and other extracurricular activities are keeping them busy all day! Kids need to be getting at least 10 hours of sleep a day!

-Unplug from electronics: we personally have a rule of no electronics after dinner time.
-Bedtime stories: we have a routine of reading before bed for 20 minutes together.
-Chamomile tea: my kids LOVE to have chamomile tea with honey and (nut) milk before bed. Chamomile has been proven to help relax the body; It helps them wind down from the day and it tastes good!
-Diffuse essential oils: mandarin, vetiver & lavender are all good night time essential oils that are kid-safe to diffuse before bedtime. Plant Therapy also carries an amazing blend called Nighty Night that is a blend of oils great for night time. *safety: do not be diffusing essential oils in kids bedrooms with the door closed for long periods of time. I like to get diffusers (like this one) that have a timer or release in increments so that it isn't full blast. Make sure the room is well ventilated and diffuse for short amounts of time. Make sure to use only kid-safe essential oils. I love that Plant Therapy has a kid-safe line of essential oils.

2.) Immune support: It is important during prime cold/flu season that we have a strong immune system to fight off illness! There are many natural and holistic ways to help build your immune system.
-Elderberry syrup: Did you see my blog about how to make your OWN elderberry syrup? Check it out here. Elderberry is known to help boost your immune system and kids love it! You can even take it when you're sick to help get better quicker. (Babies under 1-year-old should not take it because there is honey in it)
-Diffuse essential oils: Plant Therapy has an amazing line of kid-safe essential oils. I love Immune Boom, which is a kid-safe blend of essential oils to help boost your immune system. Germ Destroyer is another good blend that helps when you are already sick and don't want to spread the germs. Here is a great Kids Wellness Sampler with 3 kid-safe essential oil blends all geared towards wellness!

-Vitamin C: Kids can take a Vitamin C supplement or eat foods rich in Vitamin C such as strawberries, broccoli & oranges. I love the Nordic brand of kids vitamins. (Nordic Naturals Vitamin C Gummies)

3.) Healthy Diet: Make sure kids are eating lots of fresh fruits & veggies and drinking lots of water. Avoid sugary and processed foods as much as possible, which tends to weaken the immune system. If your kids aren't super excited about healthy foods, there are lots of fun ways to hide healthy veggies in your kid's foods! Try adding spinach to yummy fruit smoothies! I also love to get the kids in the kitchen with me so they can help me cook! The Help Yourself Cookbook for Kids: 60 Easy Plant-Based Recipes Kids Can Make to Stay Healthy and Save the Earth is a fun kids cookbook we have and love with lots of easy, healthy, kid-approved recipes. When they make it, they are proud of it, and are more likely to eat it. You can also try starting a little garden with them so they can see where their food comes from! (Double score - gardening is also good stress-relief!)

4.) Stress-Relief: School can be majorly stressful these days with so much homework and extracurricular activities. Try some stress-relieving activities such as: yoga (check out this adorable book called, Good Night Yoga: A Pose-by-Pose Bedtime Story), meditation and breathing exercises. My kids recently starting getting into spin-art. It's very relaxing and mesmerizing. Such a simple tool to help relieve some of the pressure so many put on our young children. Gardening can be stress-relieving as well. Find what works for your children, and implement it! It can be as simple as going to the park to let them be kids! Stress and immune system are directly correlated, so making sure their stress levels stay low is important in keeping your children healthy.

Picture of my boys enjoying spin-art!

5.) Don't be so quick to medicate: Don't get me wrong, western medicine is great and I am so thankful for it, however, we are so quick to medicate our children, we don't let their bodies fight illness, so then their bodies don't know HOW to fight off illness. When they have a low-grade fever, sometimes it's best if we let their body fight instead of medicating with Tylenol immediately. Fevers are our bodies natural way to fight and get rid of the toxins. Antibiotics are overprescribed, most of the time they can't even help! Check out this article about Danger of Antibiotic Overuse! By taking antibiotics too frequently, we 1) kill off our bacteria, even the good bacteria and 2) make it less effective when we REALLY need it.
*If fever reaches too high, seek medical assistance! If fever persists, seek medical assistance! I am not a doctor.

6.) Don't use anti-bacterial hand soap 24/7. This is killing all the germs, even the good ones. Our body needs to learn how to fight off bacteria, and the anti-bacterial soaps are making it so our body doesn't know HOW to fight it off, so when it comes in contact with it, our body doesn't know how to fight it. Let kids play in dirt, let them get dirty and be kids! Of course, use your judgement as a parent! Here is a great article on Five Reasons Why You Should Probably Stop Using Antibacterial Soap from Smithsonian.com.

I love fall and enjoying all of the fun things associated with the change of seasons; We stay healthy naturally and holistically using these strategies! Stay healthy! 

Peace.

6 Holistic & Natural Ways to Lessen Your Menstruation Symptoms

6 Natural Ways to Lessen Menstruation Cramping

Here are a few ways you can naturally help relieve the painful and uncomfortable symptoms:

1)HERBS Women have turned to herbs for centuries for reproductive issues. Common menstrual problems, such as cramps, premenstrual syndrome (PMS) and heavy bleeding, respond well to self-treatment. However, chronic conditions or infertility may require professional attention. The menstrual cycle can be disturbed for many reasons, most of which relate to hormonal imbalances. Hormonal imbalances are much more frequent now than they ever were before with all of the chemicals in our World; our hormones are always being messed with. Stress, exercise, weight problems, food sensitivity, allergies, steroids, contraceptives, chronic illness and vitamin/mineral deficiency can all contribute to menstrual issues. Even excess caffeine, alcohol or smoking can contribute! 
Herbs that are known to help with cramping are: 
-Cramp Bark (Viburnum opulus) which, as the name implies, is used to relieve cramps and other conditions such as colic or painful menstruation, caused by over-contraction of muscles. Cramp Bark is effective at relieving any tense muscle, such as smooth muscles in the intestines, airways or uterus. It may be taken internally or applied topically to relieve muscle tension. It treats symptoms arising from excess muscle tension including menstrual pain caused by excessive contraction of the uterus. For night cramps and back pain, lobelia is often mixed with cramp bark. For period pain, make a decoction and take 1/3 cup every 3 hours. To make a decoction, place dried Cramp Bark in a saucepan and cover with cold water, bring to a boil, simmer for 20-30 minutes, strain into a large container for storage and cover and store in a cool place. Can keep in a refrigerator for up to 48 hours. You can also take Cramp Bark Tincture as directed on the bottle. 

Cramp Bark

-Wild Yam (Dioscorea villosa) is another great plant source that is almost steroid-like for relieving pain. It has traditionally been taken in Central America to relieve menstrual, ovarian and labor pains. It has been known to help relieve cramps & muscle tension. You can make a decoction with dried Wild Yam and take 1/3 cup twice a day(see above for instructions on how to make a decoction) or take Wild Yam Tincture as directed.

Wild Yam

-Black Cohosh (Cimicifuga racemosa) is a root that is a Native American remedy long used for women's complaints, especially painful periods and problems associated with menopause. *Caution* this root has a bitter, acrid taste and a disagreeable odor, therefore a tincture is probably your best bet.* To relieve period pain, add 40 drops of Black Cohosh Tincture to 1/2 cup water and take 3 times a day. 

Black Cohosh

-White Peony (Paeonia lactiflora) has a history of medicinal use in China that stretches back at least 1,500 years. It is a known remedy for gynaecological problems and for cramps, pain, and dizziness. It helps menstrual disorders, including heavy bleeding and bleeding between periods, and is specifically used to treat period pain and cramps. It is a blood and yin tonic and will help blood deficiency states, as well as hot flashes and night sweats. Take dried White Peony Root as a decoction for period pain, heavy bleeding and other menstrual disorders. To relieve period pain, take 1/3 cup 3 times a day. See above on how to make a decoction. 

White Peony Root

2) APPLIED HEAT (hot water bottle) I love using heat to help with cramps. It is very soothing and I've always been drawn to using that form of therapy. It works because it helps to relax the muscles that are contracting around your uterus. You can also use a plug-in, but I don't like having to be attached to a wall personally. I also don't have a microwave, so using one of the ones you can microwave is out of the question for me. I love the hot water bottle because I can use it anywhere I can get hot water! 

3) SLEEP Sleep & health go hand-in-hand, so it's no wonder that sleep can affect our cycle! If we aren't taking care of our bodies, our hormones are going to be disrupted, and our menstruation is likely to be affected. Make sure you're getting quality sleep for at least 6 hours per night. Good sleep will help you manage your health. Drink a cup of tea, take a warm Epsom salt bath, and relax before winding down for the night! To help with being crampy in bed, I like to stick a large pillow under my knees if I sleep on my back or between my legs if I sleep on my side. It helps alleviate some pressure in my lower back caused by menstrual cramps. 

4) STRESS RELIEF How can stress not be correlated with our hormones and health? Stress can interefere with our body majorly! If you are stressed, I can guarantee you also won't be sleeping well, you won't be eating as well and your likely to feel your body not being happy. Ways to deal with stress: stress management classes, meditation, yoga, therapy, massage, aromatherapy, hot bath, tea - just take time for YOU! 

5) HEALTHY DIET & EXERCISE A diet high in fresh vegetables and fruit, and low in fatty foods, sugar and alcohol will help with symptoms. Regular exercise, particularly of the waist and pelvis is helpful. All reproductive problems will benefit from this simple approach. Anti-inflammatory foods are your best bet. Eat more calcium-rich beans, dark leafy greens and nuts, which help combat inflammation. Avoid refined foods including sugar, bread and pasta. Avoid alcohol, tobacco and caffeine which all increase inflammation and will encourage more painful periods. Many women find that exercising helps with painful periods as well. Exercise releases endorphins which will help your body combat pain and promote well being. Even just taking a daily walk will help. Yoga is my favorite, because it is not only exercise but it helps my stress levels too. 

6) USE ORGANIC PADS/TAMPONS OR CUP You can see my prior blog about using a cup and the difference it has made on my cycle! Tampons and pads are FULL of toxic chemicals which aggravate our hormone receptors and in turn amplify a painful period. Not only that, but they make for a more heavy period and a longer period. Using organic tampons, organic pads, reusable menstrual cups or reusable menstrual pads will lessen the cramping, lessen the duration of your cycle and lessen the bleeding. It may take a few cycles to get used to a cup, but it's well worth it. If the cup isn't for you, make sure to get organic tampons or pads. Who wants heavily sprayed, toxin-filled cotton turned into a tampon in their body? Not me! 

Be Healthy. Take care of yourself. 

Peace.

*Please note - I am not a doctor, these statements have not been approved by the FDA. If you have persisting cramping and heavy bleeding, please consult your doctor. This is just what I have found on my own research. I encourage you to do your own research on what works for you.

Elderberry Syrup to the rescue!

Elderberry Syrup for cold & flu season!

Cold/Flu season is RIGHT around the corner! I love Fall/Autumn, but it comes with a whole new slew of illness! Especially if you've got kids starting school and those germs are getting passed around! There are lots of ways to keep your family healthy naturally! One of my favorite and most effective ways is ELDERBERRY SYRUP! Elderberry is the most traditional, iconic and effective immune system herb (in my opinion). It is an antioxidant-rich food & medicine that is a powerful AND delicious household remedy for colds, flu and other viral infections! Medicinal preparations include tinctures, infusions, decoctions, poultices, compresses, mead, wine, honey, vinegar but my most FAVORITE preparation is the Elderberry Syrup! I make it for my family, the kids love it, and we RARELY get sick! 

The berries are diaphoretic, antiviral, antibacterial, antioxidant, diuretic, antirheumatic, anticatarrhal, anti-inflammatory, cardiovascular tonic, immune stimulant & nervine. Now that is one versatile herb! The flowers are also used medicinally for similar uses. 

I make and sell the syrup locally but don't ship it presently. You can also purchase syrup online if you'd rather just purchase it instead of making it, but I am going to share my recipe with you here so you can make it yourself! It's relatively easy! I added Ginger Root, Echinacea & Elder Flowers because all of them help your immune system. You can add other herbs such as Rosehips or Calendula. Experiment and have fun with it! I use honey but you can also use agave easily too! Honey has added antimicrobial benefits and helps during allergy season if you purchase local honey. I prefer to get all organic ingredients to ensure there is no extra chemicals. I am linking organic ingredients. 

Ingredients: 

1/2 cup Dried Elderberries - link here 

2 cups Distilled Water 

2 tsp Dried Ginger Root - link here

2 tsp Dried Echinacea - link here

3 tsp Dried Elder Flowers - link here

1 cup Honey (buy local if you can) or Agave Nectar 

1. Grind (I use a coffee grinder - it works really well, just make sure it is only used for herbs, not coffee) all herbs and add to water or blend herbs with water if you don't have a grinder. This ensures that the herbs all have as much surface area as possible exposed to the water to extract the medicine from the herbs. 

2. Put herbs & water in a pot on the stove and bring to a boil, then reduce to a simmer. Simmer on the stove for 1 hour. 

4. Strain into a glass bowl or measuring glass pyrex. To strain you can use a cheesecloth but I found that loose herbs still find their way in, so I use this nut bag and it strains all loose material out well and everything is contained and easy to dump out. Squeeze bag to get all of the juice and medicines out of the loose material. 

5. Add honey to hot liquid so that the honey melts a bit and makes it easier to stir. Stir a LOT and make sure the honey and elderberry mixture is well mixed. You don't want honey sitting on the bottom. 

6. Pour into a bottle or a jar and label. Store in the fridge for 2-3 months. For kids, take1 tsp once a day for preventative care, 2-3 times a day if you are sick to lessen the duration of your cold/flu. For adults, take 1 tbsp once a day for preventative care, 2-3 times a day if you are sick to lessen the duration of your cold/flu. 

You can also purchase my syrup if you are local to the Bay Area (where I preside) or Chico (where I frequent). Visit my Rosy Begonia Herbal Apothecary facebook page here to place an order with me. Hopefully soon I will be shipping it too. Just figuring out the logistics of that. You can also purchase it online here. 

Enjoy the recipe! Have fun with it! 

Disclaimer: If you are really sick, please go to the doctor. I am not a doctor and this information has not been approved by the FDA. 

Peace. 

You're the Bomb - my DIY Bath Bomb Recipe

I've been asked for this recipe SO many times! I am sharing with you the recipe that I have used and has been tried and true for me. They leave your skin feeling silky smooth and don't stain your tub!  Please keep in mind that depending on where you live, you may need to alter the ingredients to have less liquid. For example, if you live in a more humid climate, you may need to use less liquid and leave it to dry longer, possibly even with a dehumidifier, otherwise, they may activate if you wrap them and they're not completely dry. 

(Picture from my dining room making 200 bath bombs to sell)

1 batch makes about 4 bath bombs depending on the size of the mold. 

Dry Ingredients:
8 oz baking soda
4 oz citric acid
4 oz corn starch
4 oz epsom salt
Wet Ingredients: 
2 Tbsp jojoba oil 
2 tsp distilled water
2 tsp essential oils (or fragrance oils) of choice (I sometimes use less if it is a stronger smelling essential oil) 

1) Mix dry ingredients in a large bowl (NOT plastic)
2) Mix wet ingredients in a small bowl (NOT plastic)
3) Pour wet ingredients into dry ingredients and MIX MIX MIX (I like to use my hands, use gloves!)
4) Pack bath bomb mold tightly (I like to use the metal mold found here, as the plastic ones didn't work well for me. Use what works for you!) then gently take it out of the mold and lay it on a padded surface to dry for 24 hours - make sure it is dry before packaging!

Aromatic Blend Ideas:

Sleepy-time: Lavender & Chamomile
Uplifting: Mandarin, Sweet Orange & Grapefruit
Stress Relief: Lavender & Frankincense
Cold/Flu Relief: Eucalyptus, Lavender & Peppermint
*I personally use and trust Neal's Yard Remedies Organic Essential Oils. You can purchase them here. 

VOILA! These make GREAT Christmas gifts or teacher gifts! Wrap them in candy bags tied with twine to make them extra cute! If you'd like to purchase from me instead of making your own, please visit my Facebook page here!

(Actual teacher appreciation gift that I put together for my kid's teachers)

I have affiliate links throughout this blog! I linked the EXACT brands of ingredients I use. If you plan to purchase any of these products, please consider purchasing through my affiliate links so that I can continue to bring you recipes and post other fun blogs! Thank you! 

Peace.

Let's talk about PHLEGM! (GROSS!)

I am currently studying to be a Certified Herbalist through Chestnut Herbs. I am learning a LOT and want to share some of my new found wisdom with you.
Let's talk about PHLEGM!
What is Phlegm?
It is the thick mucous substance secreted by your mucous membranes of the respiratory passages, especially when produced in excessive or abnormal quantities (i.e, when someone is suffering from a cold)
You probably already knew that!
But DID YOU know that phlegm is actually a GOOD thing!? It is designed to trap the virus and bacteria from said cold and EXPEL it from our bodies. Our body is designed to heal itself! How amazing is that? Now, I'm not saying we need to have a shrine for that gross, sticky, gooey substance that comes from our bodies...but let's appreciate how marvelous our body is to create such a thing to help us heal.
Now, we don't want to be so quick to try to get rid of the phlegm (especially during the day), even though it is so annoying. In the first few days of a cold, we want to "embrace" the phlegm and allow it to work its magic. Blow your nose and spit out phlegm from your cough to expel those germs. If it keeps you up at night, then it is important of course to minimize so you can get rest. Rest is an important part of fighting a virus. Try drinking some hot tea before bed and propping yourself up with some pillows. If we take decongestants (especially during the day) to rid our body of excess mucous, then our cold will stick around a bit longer while that virus explores inside our bodies. Let's let our body do it's thang, eh?
It's been a couple days of coughing up phlegm and hacking and gagging....I'm READY for it to stop already!
Here are some natural/holistic home remedies to help:
1) Gargle warm salt water: (DO NOT USE TABLE SALT - it has iodine in it, which is NOT good for us, instead, try Himalayan Pink Salt or Sea Salt) Use 8 oz lukewarm water with 1/4 tsp salt of choice. You can add herbs to the gargle to add even more relief such as Golden Seal Tincture or Licorice Root Tea (just make sure to get rid of any loose herbs by straining before gargling) (ALSO, please please PLEASE, do NOT use essential oils. Our Mucous Membranes are very sensitive and essential oils are volatile and potent)
2) Drink tea: Elecampane is a favorite of mine to use for respiratory concerns. It can also speed up the recovery process for lingering lung infections. It helps with irritation of the trachea and bronchi that results in irritable coughing. It exerts a soothing action, but also acts as an astringent to reduce excess mucous. That's one powerful herb!! Ginger is another very useful herbal tea to use during times of excess mucous. It not only helps your throat but it also helps ease your tummy if you have some post nasal drip (especially with those little ones!) 
3) Nasal Rinse: you can use a Neti Pot like pictured below. I use one and it works REALLY REALLY well although a little awkward. Blow your nose after you are done with your rinse. Use 8 oz of lukewarm water or herbal tea - use 4 oz per nostril. Add 1/4 tsp salt of choice (again, do NOT use table salt) Some GREAT herbs to add to your rinse would be: Goldenseal, Calendula, or Oregon Grape. Again, make sure you strain loose herbs out before using the rinse! You don't want loose herbs to be swimming around your nasal passage. And, AGAIN, do NOT use essential oils in your nasal rinse. I am also including an EMBARRASSING but helpful video of me doing a nasal rinse so you can see it in action. I was fighting some sinus issues from a fire/smoke here in NorCal, and this rinse really helped! I used calendula for its soothing actions in my rinse with Himalayan pink salt. *Make sure the water isn't too hot!

4) Personal Inhaler with essential oils: The personal inhalers, I admit, look like tampons, but they're PERFECT for on the go! I carry mine in my purse and take them everywhere. I may look odd sniffing up a tampon look-alike, but I feel so much relief. Good essential oils to use in a personal inhaler are: eucalyptus, lavender, tea tree and/or peppermint. To use: put inhaler in one nostril and inhale, switch nostrils and inhale again. I guarantee you'll feel relief. 

5) Steam: Steam provides relief from respiratory congestion & infection. You need a heat safe bowl, large bath towel, pot or kettle for boiling water and herbs/essential oils of choice. You will want to boil the water, place herbs in bowl (1/4 cup herb to 1 cup of water), pour hot water over herbs and cover until you're ready to steam. Place towel over your head and the bowl, ensure you aren't TOO close to the hot water as to burn yourself. Inhale steam for 5 minutes. Take a break. Blow your nose. Inhale for another 5 minutes. Some good aromatic herbs for steaming for respiratory issues are: Bee Balm, Thyme, Oregano or Eucalyptus. Add a few drops of essential oil to add to the concoction. Some good essential oils to add would be lavender, tea tree or eucalyptus. 

Peace.

*I have put affiliate links in this blog post so you can see ideas of what the products look like and which ones have worked for me. 
*I am not a doctor, I am only a holistic practitioner; if you think you are seriously sick, please consult a doctor.