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Don't Be a Statistic: Why You Need to Balance Your Blood Sugar  Amla, or Indian Gooseberry, is very good at balancing blood sugar. Plus, it's rich in antioxidants that keep the blood protected from excessive sugar damage Insulin issues are the name of the 21st century disease game. At the current diagnosis rate, 1/3rd of all children will have Type 2 diabetes. Diabetes is essentially accelerated aging due to increased oxidation from excess glucose in the blood; at this rate, we are priming a whole generation to lead a disease-riddled, expensive life. Not only does diabetes profoundly inhibit health, but it is also seriously expensive. Yearly, an individual will spend $13,700 and our country will spend $825 billion just to ameliorate the effects of a 99.99999% preventable disease (Harvard Chan School of Public Health, 2016). Insulin resistance is the precursor to Type 2 diabetes, and 25% of the non-diabetic population are unknowingly insulin resistant (and 25% will go on to develop full-blown Type 2 diabetes). We need insulin to tell our cells how to deliver glucose out of the bloodstream and into tissue so it can be utilized for energy. The conversion of food to energy is foundational to life; when the body loses the ability to do this task correctly, a domino effect of disease ensues. This is why insulin resistance (also known as Metabolic Syndrome or Syndrome X) and diabetes are always accompanied by co-morbidities: neuro-degeneration, coronary heart disease, high blood pressure, polycystic ovarian syndrome, cancer, etc. The underlying biochemical defect of all these chronic degenerative diseases is all the same: decreased sensitivity to insulin signaling. So why does our body stop responding to insulin? It’s a combination of things- mainly sugar, processed foods and trans fats (the two go hand-in-hand), stress, and lack of exercise. Obviously, there is a lot of this in the modern world, and some individuals are more susceptible than others. When insulin signaling gets disrupted and excess glucose remains in the blood instead of being transported to the appropriate places, our internal environment shifts to a disordered state. The pancreas will begin secreting larger amounts of insulin to overcome to the lack of insulin signaling. So now, there is more than enough insulin in the blood but the cells simply can’t get the message because of all the misplaced glucose. All that glucose floating around in our blood stream eventually oxidizes, clunking up our vessels and jeopardizing circulation. Think crusty bread- the same reaction that forms crust on bread forms clunks in our blood: the excess sugar molecules react with the proteins in our blood to form clunky, gloopy advanced glycation end-products (AGEs) which are seriously bad news. They stress our body out, contributing to further inflammation and stress and screwing up blood flow. There is great biochemical diversity among individuals, so some folks can maintain this hyperinsulinemic (“excessive insulin”) state for a while without developing diabetes, while others develop it immediately. Folks with Syndrome X will have a cluster of signs and symptoms: abdominal fat, high blood pressure, elevated triglycerides, depressed HDL (“good” cholesterol), cognitive decline, poor circulation, etc. With excess glucose in the blood, the body goes into an alarm state because it knows that glucose isn’t supposed to be there. The body’s alarm state is inflammation. It starts firing off inflammatory cytokines (chemical messengers), tipping our bodies further and further in the direction of disorder and disease. It’s a vicious cycle and the one spinning the wheel is us. Our unfit lifestyle and dietary habits are fueling the diabetic fires. When you tally all the potential pain and expense you’ll be sparing yourself by making some simple yet effective lifestyle modifications, the answer is easy: do it! You can reverse diabetes and Syndrome X- it will take time and effort, lots of vegetables, herbs, and exercise, but your renewed vigor and figure will outshine your longing for simple, refined sugars. When you start eliminating sugar and processed foods and then go back to them, you will be amazed by how excessively sweet they taste. We must shift our bodies back to states of efficient metabolism, smooth digestion, and clean elimination. It is our responsibility on earth to take care of our bodies. There is a simple formula to re-sensitize our bodies to that ever-important chemical, insulin. You can follow these recommendations as closely or loosely as you’d like, depending on your degree of insulin resistance: 10 Steps for Better Blood Sugar Handling1. Eat vegetables, protein, with every meal. A typical day could look like this: eggs and greens for breakfast; berries and nuts for snack; sautéed vegetables and pesto with chicken/mushrooms/fish for lunch; an apple and cheese for snack; lentils and salmon for dinner; 70% or higher dark chocolate with a fat glob of coconut oil and sea salt for dessert. 2. Stay away from fruit juices, tropical, and dried fruits. Berries are the best fruit choices, then things like apples, plums, pears, and citrus fruits. Avoid all processed food and refined sugar. Avoid all breads and grains, especially white bread. After a while, you can start incorporating a bit of good quality, whole and ancient grain treats: sprouted grain bread, whole-wheat sourdough, oatmeal, and buckwheat are some fine examples. 3. Eat the right veggies. Dark leafy greens, brassicas (cabbage, broccoli, brussel sprouts, etc.), onions, zucchini, cucumber, squash, peppers, beans, tomatoes, turnips, radishes, lettuce, avocados, asparagus, carrots, parsnips… Wow! there are so many wonderful vegetables to eat. If you are concerned about blood sugar, it’s best to avoid super sweet starchy vegetables like sweet peas, white potatoes and corn. Starchy vegetables that are okay to eat include sweet potatoes, carrots, parsnips, and Jerusalem artichokes. 4. Eat good fats with every meal. Omega 3s – essential for good health and lacking in the modern diet- shift bodies back to un-inflamed states. When we get our body to an un-inflamed state, it will begin to heal itself. Fish oils, walnuts, flaxseed oil, olive oil, and coconut oil are all good sources. Animal fat/butter are okay to eat in small quantities for they have many Omega 6s, which can shift our body back to inflamed states. Some body types, typically prone to constipation, are able to handle large amounts of good fats and need it for smooth digestion. For others, a modest amount of fat will do. 5. AVOID PROCESSED FOODS and TRANS FATS. Even if a processed food doesn’t have sugar, it is still playing a major role in perpetuating insulin resistance and inflammation. The more packaging and indiscernible ingredients, the more processed the food. Processed foods and trans-fats go hand and hand. Humans created trans-fats so they could turn liquid fat into a solid for transporting and processing purposes. Our bodies haven’t quite figured out how to process this new chemically structured fat. Therefore, it doesn’t get processed and just sits in the blood stream causing clunkiness and oxidation. Oxidized fats in the blood is a ticking time bomb for blood clots, heart attacks, stroke, etc. Sometimes, in a pinch you might have to rely on packaged food to fuel you. But feed your cells the right way! Instead, choose nuts, seeds, beef jerky, or a piece of fruit for a quick snack. 7. Get a good quality probiotic and eat fermented foods. Every aspect of our being is dictated by the bacteria in our gut (Salina Nelson, 2016). The bulk of our immunity and neurotransmitters is maintained and manufactured by our gut bacteria. They unlock crucial vitamins and minerals and make nutrients available to us. Gut dysbiosis – an unhealthy bacterial state in our tummies- effects our whole body. Gut dysbiosis, which largely results from lack of vegetables (they eat fiber), excessive sugar, trans-fats, and processed foods, is marked by inflammation. Remember: when our bodies shifts to the alarmed state of inflammation, everything malfunctions. Dr. Ohhira probiotics are a great choice. Stay away from cheap probiotics at convenient stores and those that need refrigeration (probiotics should be shelf stable). 8. Exercise. Move every day. Don’t sit down so much. Little subtle movements add up: use the stairs; bend at the knees rather the hips when you pick something up; take a 30 minute walk after dinner; do ten pushups during your bathroom break (and then wash your hands and smell your pits); stretch. Exercise increases insulin sensitivity, lubricates hungry joints, and facilitates circulation so that life-giving blood can travel to all the places it needs to go. Exercise reduces stress, too. Stress hormones cause inflammation. Are you seeing 9. Don’t eat past 8 PM. It is a bad health habit to go to bed on a full tummy. Digestion takes a lot of energy. Even though we are sleeping, our bodies are still working if we have to digest food and alcohol while we sleep. Night-time is time for our detoxifying organs to do rejuvenation and maintenance work. If you are starving, a small snack is fine. 10. HERBS and MINERALs. While food and lifestyle habits are foundational, herbs and minerals help wake up our cells to insulin signaling and help us efficiently utilize the fuel we are ingesting. Here are some common herbs and minerals known to improve insulin sensitivity and sugar handling: -Bitter melon, Momordica charantia -True cinnamon, Cinnamomum verum -America Ginseng, Panax quinquefolius -Triphala (a traditional Ayurvedic blend) -Turmeric, Curcuma longa -Fenugreek, Trigonella foenum-graecum -Licorice, Glycyrrhiza glabra -Blueberry leaf, Vaccinium ssp. -Mulberry leaf, Morus ssp. -Any bitter herb (Milk thistle, Artichoke, Gentian, Wormwood) -Moringa, Moringa oleifera -Chromium  Any adaptogenic herb is also great to take daily. Adaptogenic herbs strengthen our body’s complex reactions to stress. They are generally regarded as safe to take daily and come in many different forms. Find the one that works with your body. I like Reishi (Ganoderma lucidum) and Holy Basil (Ocimum sanctum/tenuiflorum). Don’t be too hard on yourself. Like Julia Child says, “Everything in moderation, even moderation”. Treat sweets and breads like just that - a treat! When you do this, your appreciation and enjoyment of them will enhance greatly.  Head over to our online shop to check out our Healing Harvest Tea, designed to enhance digestion and blood sugar handling
 As herbalists and nutritional therapy practitioners, we relish in the interface between nourishing herbs and foods. We adapted this recipe to be fitting for our students in the Restart Program, a guided 3-week vacation from sugar and processed foods. During this time, we retrain our bodies to burn fat - its preferred fuel - over carbs - the macronutrient that has been villianized by current fad diets but that actually holds tremendous value when consumed in the proper amounts (there is a that reason sweets taste so good!). The addition of rose hip and licorice powder give a delightful herbal touch to these satisfying chocolates. Licorice (Glycyrrhiza glabra) is known as the great harmonizer in several herbal traditions for its ability to enhance and round out the flavor and action of other herbs in formula. A little bit goes a long way with licorice, so treat it like you would sea salt. Rose hips (Rosa ssp.) are excellent cardiovascular aids and give a bright touch to the deep richness of the cacao. Raspberry Rose Chocolate Recipeketo, paleo, no-sugar, delish! Ready in 15-20 min (10+ minute chill time)  INGREDIENTS ¾ c coconut butter ¼ c coconut oil ¼ c grass-fed butter 3 tbsp cacao powder 1 tsp vanilla Sea salt ½ c coconut butter ½ c frozen raspberries 2 tbsp coconut cream/milk 1 tbsp rose hip powder 2 pinches licorice powder 2 tsp maple syrup Sea salt 1 c toasted, shredded coconut RECIPE
Chocolate Base In a small pan, add ¾ c coconut butter, ¼ c grassfed butter, ¼ coconut oil, 1 tsp vanilla, and 4 tbsp cacao powder, and a pinch of sea salt and heat on medium low until everything is melted. Stir until everything is combined. Remove from heat. Set aside. Raspberry Filling 1. Filling-In a small saucepan mix together ½ c coconut butter, ½ c raspberries, 2 tbsp coconut cream/milk, 1 tbsp rose hip powder, 2 tsp maple syrup, and a pinch of salt on med-low. Heat until coconut butter is melted and incorporating into the raspberries. Pour ingredients into a blender or use an immersion blender to blend well. Set aside. Using a silicon ice cube tray, pour the bottom ½ of each cube with the chocolate mixture. Put this in the freezer so it is resting evenly and the chocolate sauce doesn’t cool crookedly in the ice cube molds. Let freeze for at least 10 minutes until the chocolate is set. Remove from the freeze and spoon ~1 tsp of the raspberry filling into each cube mold. Press ~½-1 tsp of toasted coconut flakes into the raspberry filling. Pour the remaining chocolate sauce over each mold so that the raspberry and shredded coconut filling is covered. Return to the freeze for another 10 minute at least to let that set. Remove from freezer and dust in a combination of cacao and rose-hip powder or toasted coconut. OPTIONAL Add 1 tbsp maple syrup to the raspberry filling and/or Add 2 tsp maple syrup to the chocolate base Turmeric’s popularity has skyrocketed in the last few years, and for good reason - this Ginger family root can answer many a modern malady. Why is it so effective for such a large range of common complaints? Two words: PROLONGED INFLAMMATION. In fact, prolonged inflammation is such a common source of pain and disease and it has been called “the root of all disease” in western medicine (1 in 3 Americans suffer from an inflammation-caused disease). There is some truth to this - but rather than simply treating inflammation on the spot, we are wise to look a bit deeper as to what is causing this prolonged inflammatory reaction.  But first, we have to define inflammation. Oftentimes, these health buzzwords get thrown around so much that we forget the meaning. Inflammation is simply our bodies response to some type of adverse stimuli such as an injury, infection, or general imbalance. The inflammatory response triggers our body’s immune system to kick into action and start the healing process. Inflammation is designed to treat acute/short-term issues. You cut yourself- a scab forms and mends the skin. You catch the flu- a fever comes and goes. Sometimes, however, when the body feels an onslaught of adverse effects, it is unable to return to homeostasis and the immune system stays turned on. Overtime, you can imagine that this majorly wears the system out. Back in Roman times, Inflammation was defined by 5 characteristics: redness, aching, swelling, heat, (calor, dolor, rubor, tumor) and loss of function. Have you ever felt any of these in an injury? Sometimes, if an injury (internal or external) is unable to heal, the long-term affect is illness. And to be clear, an injury doesn’t have to be something as clear as breaking your leg. Injuries can look like lingering damage from a bad cold, knicks in your arteries from clunky blood, or most commonly these days - chronicaly inflamed guts from eating foods our body doesn’t understand how to digest. A few examples of inflammation induced diseases are: arthritis, asthma, cardiovascular disease, Crohn’s disease, diverticulitis, Irritable Bowel Syndrome, MS, and fibromyalgia. The goal is to allow an inflammatory response to do its job. As soon as you see signs of inflammation, address them before chronic inflammation takes hold yielding much more complicated problems. Apart from addressing diet and lifestyle factors, we have a favorite anti-inflammatory drink that is well-balanced and therefore pleasing to the majority of constitutions out there. We call it GOLD DUST and it features Turmeric, Eleuthero, Fenugreek, Maca, Cinnamon, Nutmeg, Cardamom, and Black Pepper. How to Make the Perfect Cup of GOLD DUST
Here are a few of our favorite ways to enjoy this delightfully warm and sunny drink: THE MILKY WAY- Gently heat 8-12 oz of your favorite milk in a saucepan. We like raw cow's milk, coconut milk, cashew milk, or hemp milk for this. You want the milk very hot but not simmering (if you overheat raw milk, it deactivates all the goodies inside). Meanwhile, add 1 tsp of Gold Dust to a mug. Pour the hot milk over the Gold Dust. Add 1/2 tsp maple syrup, honey or agave. Use a hand frother and froth to perfection (alternatively, mix it up in a blender). Top with a dollop of whipped heavy cream or coconut cream and a cinnamon sprinkle. Enjoy in place of coffee, as an afternoon pick-me-up or post-dinner dessert. THE ATHLETE- Bring 8-12 oz of filtered water to a simmer in a saucepan. Meanwhile, add 1 tsp of Gold Dust to a mug. Cover with simmered water, 1 scoop collagen (coupon code #OCEANLOVE for 10% off!), 1 tsp coconut oil, coconut butter, or MCT oil. Use a hand frother and froth to perfection (alternatively, mix it up in a blender). Top with a pinch of cayenne and cinnamon. Enjoy after a workout or to nourish you on busy mornings. THE COLD SHOULDER- Mix 2 tsp of Gold Dust and 1 tsp honey or maple syrup in ~1/4 c very hot filtered water until completely incorporated. Add 12 oz of your favorite cold milk (we like almond or coconut for this). Blend up with some ice and enjoy on a sunny day. The Herbs In Gold DustBelow you will find materia medicas on all the harmonizing, anti-inflammatizing herbs in Gold Dust. Materia medicas are like an herb's resume. They are very helpful in deepening your understanding of all the things a single herb can do. |
 | Our favorite brand of Kitchari is by Banyan Botanicals |
In a cast iron skillet, melt 2 tbsp grass fed butter or ghee on medium-high heat. Add 1 tsp of kitchari spice and ¼ tsp paprika. Let infuse into the butter for a few minutes until the kitchen is smelling fragrant and lovely. When you can hear it sizzling, crack an egg into the buttery spices. Top with a bit of sea salt, black pepper, and freshly shaved pecorino or parmesan cheese. Let cook on medium-high for 1 minute. Flip over and douse with a few shakes of Coconut aminos. Cap the pan with a lid and turn the burner off but leave the pan on the burner. Meanwhile. Slice up half an avocado and whip up some dijonaisse using the ratio of 1:3 - dijon:mayo (just make sure it’s coconut oil or avocado oil mayo- we don’t want any rancid vegetable oils inflaming our breakfast!) At this point (about 4-5 minutes later), the kitchari egg should be totally cooked. Remove it from the pan and slide it onto the sliced avocado. Top with a dollop of dijonnaise. Fresh chopped parsley and crispy almond crumbs, toasted coconut, and/or bacon bits adds a nice finishing touch!
Common Names: Linden, Lime Tree, Basswood
Scientific Name: Tilia sp.
Family: Malvaceae
Varieties: 30 known (and 80 cultivated) species with varying medicinal qualities. The most well-known medicinally are: T. cordata, T. americana, T. platyphyllos
Taste: sweet, slightly bitter
Energetics: aromatic, cooling, soothing
Parts Used: young leaves, buds, and flowers. Bark, sap, and leaves have also been used as food (Forêt, 2015).
Scientific Name: Tilia sp.
Family: Malvaceae
Varieties: 30 known (and 80 cultivated) species with varying medicinal qualities. The most well-known medicinally are: T. cordata, T. americana, T. platyphyllos
Taste: sweet, slightly bitter
Energetics: aromatic, cooling, soothing
Parts Used: young leaves, buds, and flowers. Bark, sap, and leaves have also been used as food (Forêt, 2015).
Actions: Anti-inflammatory, antispasmodic, anxiolytic, astringent, cardio-tonic, demulcent, diaphoretic, diuretic, hypotensive, nervine, stomachic, vasodilator
Constituents: Calming volatile oils, quercetin glycosides, kaempferol glycosides, mucilage (Tilgner, 1999)
Constituents: Calming volatile oils, quercetin glycosides, kaempferol glycosides, mucilage (Tilgner, 1999)
About Linden
,The sweet scent and delicious taste of Linden alone is enough to make anyone fall in love with this tasty tree... not to mention its long list of healing properties.
The genus Tilia includes 30 species with varying degrees of medicine. The most popular Tilia species, T. cordata or Littleaf Linden, lights up European streets with its lovely aroma. It has been used for centuries as a nervine; in fact, the oldest Tilia cordata is 2000 years old, residing in Gloucestershire, England and is still producing medicine today (Kleiman & Cavanaugh, 2018). Tilia americana, American Linden or Basswood, is native to the eastern United States. Basswood is a bit less medicinal than its European relative, although it is still an effective remedy for an overburdened nervous system.
Linden can grow over 130 feet and is resilient to environmental pollutants and temperature extremes. Linden’s solid, steady and strong nature indicate its ability to strengthen, protect, and help its users rise above the struggles of life.
As a gentle yet effective nervine, Linden is equally beneficial to the very young, very old and feeble, those on medication, and everyone in between. Tilia is specific for nervous tension held in the heart. Linden’s action in both the cardiovascular and nervous system illustrate how the body doesn’t ever operate in isolated systems. As a vasodilator and relaxant to heart musculature, Linden gives an oxygenated sense of relief, easing the mind and calming the heart at the same time. This complementary set of actions is why Linden is known as a prophylactic for arteriosclerosis and hypertension (Tilgner, 1999). But don’t start enjoying Linden’s benefit before it’s too late: according to famous French herbalist Maurice Mességué, “One cannot start taking [Linden] soon enough”.
Consider Linden for any dry, hot, inflamed, uncomfortable states. Dry throats and fussy fevers are soothed by its cooling, demulcent qualities. This demulcent has the duel benefit of being an astringent too, meaning it tones weepy, leaky tissue and ensuring that moisture is locked in (Forêt, 2015). The same goes for hot, irritated, upset stomachs. Linden after meals brings calm and easy digestion.
Use Linden for the breadth of anxiety disorders, from grief, fear, depression, insomnia, shock from trauma, and general nervous tension. Linden aids the adrenals, the tiny but powerful organs that pump out stress hormones. Linden has been shown to possess corticosteroid-sparing properties during high-stress situations. Linden can also shorten the duration of viral infections (Tilgner, 1999). Its cooling qualities can shorten a fever and improve a cranky, diarrhea-prone digestion.
Dosage & Preparation: Pour just boiled filtered water over 1-2 tsp of fresh or dried leaves. Steep for 10 min and drink 1-3 c/day. You can also make a cold infusion by pouring room temperature water over leaves/flowers and letting slow steep over night. Drink cool in the morning for a refreshing start to the day. As a fresh or dried tincture, take 1 dropperful 1-3 times a day. Young leaves in the spring can be enjoyed as a salad green.
Plays Well With:
Nervous system: Damiana, Lemon Balm, Oat, and Licorice (found in our Take it Easy Tea!)
Cardiovascular System: Hawthorne, Motherwort, Pomegranate
Digestion: Marshmallow, Tulsi, and Chamomile for hot, cranky digestion; Cardamom, Orange peel, Rose, and Licorice for after-dinner digestif
Throats and Colds: Marshmallow, Cherry bark, Licorice, and Elderberry
The genus Tilia includes 30 species with varying degrees of medicine. The most popular Tilia species, T. cordata or Littleaf Linden, lights up European streets with its lovely aroma. It has been used for centuries as a nervine; in fact, the oldest Tilia cordata is 2000 years old, residing in Gloucestershire, England and is still producing medicine today (Kleiman & Cavanaugh, 2018). Tilia americana, American Linden or Basswood, is native to the eastern United States. Basswood is a bit less medicinal than its European relative, although it is still an effective remedy for an overburdened nervous system.
Linden can grow over 130 feet and is resilient to environmental pollutants and temperature extremes. Linden’s solid, steady and strong nature indicate its ability to strengthen, protect, and help its users rise above the struggles of life.
As a gentle yet effective nervine, Linden is equally beneficial to the very young, very old and feeble, those on medication, and everyone in between. Tilia is specific for nervous tension held in the heart. Linden’s action in both the cardiovascular and nervous system illustrate how the body doesn’t ever operate in isolated systems. As a vasodilator and relaxant to heart musculature, Linden gives an oxygenated sense of relief, easing the mind and calming the heart at the same time. This complementary set of actions is why Linden is known as a prophylactic for arteriosclerosis and hypertension (Tilgner, 1999). But don’t start enjoying Linden’s benefit before it’s too late: according to famous French herbalist Maurice Mességué, “One cannot start taking [Linden] soon enough”.
Consider Linden for any dry, hot, inflamed, uncomfortable states. Dry throats and fussy fevers are soothed by its cooling, demulcent qualities. This demulcent has the duel benefit of being an astringent too, meaning it tones weepy, leaky tissue and ensuring that moisture is locked in (Forêt, 2015). The same goes for hot, irritated, upset stomachs. Linden after meals brings calm and easy digestion.
Use Linden for the breadth of anxiety disorders, from grief, fear, depression, insomnia, shock from trauma, and general nervous tension. Linden aids the adrenals, the tiny but powerful organs that pump out stress hormones. Linden has been shown to possess corticosteroid-sparing properties during high-stress situations. Linden can also shorten the duration of viral infections (Tilgner, 1999). Its cooling qualities can shorten a fever and improve a cranky, diarrhea-prone digestion.
Dosage & Preparation: Pour just boiled filtered water over 1-2 tsp of fresh or dried leaves. Steep for 10 min and drink 1-3 c/day. You can also make a cold infusion by pouring room temperature water over leaves/flowers and letting slow steep over night. Drink cool in the morning for a refreshing start to the day. As a fresh or dried tincture, take 1 dropperful 1-3 times a day. Young leaves in the spring can be enjoyed as a salad green.
Plays Well With:
Nervous system: Damiana, Lemon Balm, Oat, and Licorice (found in our Take it Easy Tea!)
Cardiovascular System: Hawthorne, Motherwort, Pomegranate
Digestion: Marshmallow, Tulsi, and Chamomile for hot, cranky digestion; Cardamom, Orange peel, Rose, and Licorice for after-dinner digestif
Throats and Colds: Marshmallow, Cherry bark, Licorice, and Elderberry
Resources
Kleiman, J., Cavanaugh, N. (2018). Open Up Your Heart and Let Linden Play! Railyard Apothecary
Tilgner, S. (1999). Herbal medicine from the heart of the earth. Creswell, OR: Wise Acres Press, Inc.
Keyes, J. Linden. Herbs for Mental Health. Retrieved 2019. https://herbsformentalhealth.com/linden/
Forêt, R. (2015). Linden Flower Tea Benefits. Herbs with Rosalee.
Flickr Creative Commons - Tilia pictures by Johannes Shwanbeck, Marco Verch, and Joshua Allen
Kleiman, J., Cavanaugh, N. (2018). Open Up Your Heart and Let Linden Play! Railyard Apothecary
Tilgner, S. (1999). Herbal medicine from the heart of the earth. Creswell, OR: Wise Acres Press, Inc.
Keyes, J. Linden. Herbs for Mental Health. Retrieved 2019. https://herbsformentalhealth.com/linden/
Forêt, R. (2015). Linden Flower Tea Benefits. Herbs with Rosalee.
Flickr Creative Commons - Tilia pictures by Johannes Shwanbeck, Marco Verch, and Joshua Allen
Nettle, Urtica dioica, Urticaceae
Parts Used: leaf, root, seed (leaf discussed here)
Energetics: salty, sweet, nutritive, drying, neutral
Habitat: Herbaceous perennial native to Europe, Africa, Asia and North America preferring open or partly shady habitats with plenty of moisture. Nettles are often found on forest edge, by rivers or streams and on roadsides. Now, Nettle has naturalized throughout the world and is often found growing in a streamside ditch
Actions: alterative, analgesic, antioxidant, anti-inflammatory, anti-ulcer, antiviral , anticancer, antibacterial, antifungal, antiandrogenic, diuretic, hepatoprotective, nutritive tonic
Active Constituents: Minerals, chloropyll, silica, terpenoids, carotenoids, including β-carotene, neoxanthin, violaxanthin, lutein and lycopene, fatty acids (palmitic, cis-9,12-linoleic and α-linolenic acids), a variety of polyphenols, essential amino acids and proteins, vitamins, tannins, carbohydrates, sterols, polysaccharides, and isolectins (Kregiel, 2018)
Nettles have been treasured through the centuries and for good reason: few other plans can boast such a robust list of medicinal uses, nutritional value, and textile fiber potential. The use of nettle in fabrics has been dated back to 2000 bc with burial shrouds found in Denmark. Hippocrates wrote about 61 remedies using Nettle.
Energetics: salty, sweet, nutritive, drying, neutral
Habitat: Herbaceous perennial native to Europe, Africa, Asia and North America preferring open or partly shady habitats with plenty of moisture. Nettles are often found on forest edge, by rivers or streams and on roadsides. Now, Nettle has naturalized throughout the world and is often found growing in a streamside ditch
Actions: alterative, analgesic, antioxidant, anti-inflammatory, anti-ulcer, antiviral , anticancer, antibacterial, antifungal, antiandrogenic, diuretic, hepatoprotective, nutritive tonic
Active Constituents: Minerals, chloropyll, silica, terpenoids, carotenoids, including β-carotene, neoxanthin, violaxanthin, lutein and lycopene, fatty acids (palmitic, cis-9,12-linoleic and α-linolenic acids), a variety of polyphenols, essential amino acids and proteins, vitamins, tannins, carbohydrates, sterols, polysaccharides, and isolectins (Kregiel, 2018)
Nettles have been treasured through the centuries and for good reason: few other plans can boast such a robust list of medicinal uses, nutritional value, and textile fiber potential. The use of nettle in fabrics has been dated back to 2000 bc with burial shrouds found in Denmark. Hippocrates wrote about 61 remedies using Nettle.
Primary Actions
1. Nutritive Tonic- Nettles are quite possibly the most vitamin and mineral-dense plant in Western Herbalism. They are one of the highest known sources of iron and chlorophyll (chlorophyll is what makes plants green and thriving, so when you eat it - you thrive, too!). Chlorophyll is incredibly cooling and alkalizing to the body, and its high content in Nettle plays a role in its powerful anti-inflammatory action. Nettle leaves are mineral rich, particularly high in iron, selenium, zinc, and magnesium. For this reason, Nettles are always indicated for weak, listless, pasty, and/or anemic people. Nettles contain 2x more antioxidant-rich polyphenols than cranberry juice (66.61 mg GAE) [27]. Protein, Vitamin C, fiber, and silica - important for bones! - are also exceptionally high in Nettle. As a nutritive tonic, Nettle works best when taken regularly. Folk herbalists munch on Nettle in a variety ways - sautéed with eggs and other veggies, stewed in soups and broths, or blended into a pesto or smoothie are great ways to eat Nettle. It also makes a tasty simple tea. Nettle’s rich mineral content means it is excellent at strengthening bones and connective tissue, enhancing protein metabolism, building the blood and nourishing the entire body on a cellular level.
2. Diuretic - Nettles are supreme medicine for the entire urinary system. Plants with a “salty” taste let us know they are rich with minerals; this is common for kidney-specific plants like Horsetail, Dandelion, and Celery. Assessing Nettle holistically, you can see that it thrives in deep, damp soils. Using the doctrine of signatures, Herbalists throughout the ages have learned that Nettles also regulate dampness in the body. Pretty cool connection! Synthetic diuretics work solely in the urinary system, increasing liquid output and urination. Herbal diuretics, on the other hand, work much more holistically- they regulate liquids throughout the whole body, working systemically on the Water Element (Evolutionary Herbalism). Synthetic diuretics are used to relieve edema, swelling and gout, but in doing so, they also deplete potassium due to its high water solubility (no one wants to be peeing out precious minerals!). This is why potassium pills are often prescribed at the same time. Herbal diuretics like Nettles are brilliant in that they come equipped with minerals like potassium so that depletion is much less common. Nettles also have a toning, drying and astringent effect, bringing extra umph to cases of leaky, weapy, lax tissue states. Think of Nettle for cramping uteri, post childbirth, leaky gut, high/low blood pressure, and any inflamed puffy state.
3. Alterative - Alterative is an herbal action term that pertains to an herb’s effect on one’s ability to process and remove toxins systemically. Historically, alteratives like Echinacea- also known as Snake Root for this reason - were used to remedy snake bites because they helped the body cleanse itself of circulating toxins. For this reason, alteratives are commonly called “blood cleansers”, but their action is much more complex. Snake bites might not be as common today, but most humans living in the modern world have some degree of toxicity circulating inside. Nettle’s other actions as a diuretic and nutritive play into its role as an effective alterative. Nettle has traditionally been considered a “spring tonic” - folk herbalists would eat the young fresh leaves in the early spring to open up the channels of elimination after a stagnant winter season. Alteratives improve the removal of waste products, enhance metabolic functioning, improve the absorption and distribution of nutrients, and just make you feel fresh and great.
4. Anti-inflammatory - Because of its dank supply of chlorophyll, Nettle is able to cool and alkalize the body. Puffy, inflamed tissues are cooled, nourished, toned, tightened by Nettle’s touch. Arthritic joints, inflammatory GI conditions, excessive cardiovascular heat (often displayed by high blood pressure), and inflammation of the urinary and reproductive organs are especially relieved by Nettle.
Nettle works as a topical anti-inflammatory in a very unique way. Its rubefacient, or “counterirritant” action, is pretty unique to Nettle. Essentially, urticating (from the Latin world for Nettle, Urtica) is the historic practice hitting one’s inflamed, swollen joints and aches with the fresh plant multiple times. This action brings a flood of fresh oxygenated blood flow to the area, removing stagnant waste products (which are often the cause of pain) and feeding the area with nourishment. The stinging hairs, or trichomes, of Nettle include the smooth-muscle stimulating substances of acetylcholine, histamine, and 5-hydroxytryptamine (5-HT) along with formic acid, and serotonin.
3. Alterative - Alterative is an herbal action term that pertains to an herb’s effect on one’s ability to process and remove toxins systemically. Historically, alteratives like Echinacea- also known as Snake Root for this reason - were used to remedy snake bites because they helped the body cleanse itself of circulating toxins. For this reason, alteratives are commonly called “blood cleansers”, but their action is much more complex. Snake bites might not be as common today, but most humans living in the modern world have some degree of toxicity circulating inside. Nettle’s other actions as a diuretic and nutritive play into its role as an effective alterative. Nettle has traditionally been considered a “spring tonic” - folk herbalists would eat the young fresh leaves in the early spring to open up the channels of elimination after a stagnant winter season. Alteratives improve the removal of waste products, enhance metabolic functioning, improve the absorption and distribution of nutrients, and just make you feel fresh and great.
4. Anti-inflammatory - Because of its dank supply of chlorophyll, Nettle is able to cool and alkalize the body. Puffy, inflamed tissues are cooled, nourished, toned, tightened by Nettle’s touch. Arthritic joints, inflammatory GI conditions, excessive cardiovascular heat (often displayed by high blood pressure), and inflammation of the urinary and reproductive organs are especially relieved by Nettle.
Nettle works as a topical anti-inflammatory in a very unique way. Its rubefacient, or “counterirritant” action, is pretty unique to Nettle. Essentially, urticating (from the Latin world for Nettle, Urtica) is the historic practice hitting one’s inflamed, swollen joints and aches with the fresh plant multiple times. This action brings a flood of fresh oxygenated blood flow to the area, removing stagnant waste products (which are often the cause of pain) and feeding the area with nourishment. The stinging hairs, or trichomes, of Nettle include the smooth-muscle stimulating substances of acetylcholine, histamine, and 5-hydroxytryptamine (5-HT) along with formic acid, and serotonin.
How to take: As a food herb, we enjoy Nettles best at meal time. A spoon of Nettle pesto (mixed with other garden herbs like parsley or basil- check out our recipe below!) or a handful thrown into the soup pot are great ways to infuse your food with mineral rich Nettle. A warm or cold infusion of 3 tsp. Nettle (dried or fresh) in 1 qt filtered water. Drink throughout the day for a refreshing, cooling treat.
Plays Well With: You can find Nettle in our Wonderful Woman Tea for it’s toning, mineralizing, and astringent properties - perfect for moon time cramping and PMS.
-Due to its drying nature, we like to pair Nettle with a bit of moistening Licorice, Orange Peel, or Tulsi for a tasty, balanced drink.
-For a great bone builder, Nettle, Horsetail, Oat Straw, Dandelion, Rosemary, and Ginger make a stellar daily tonic.
-Soups! Simply through a handful in any soup for a hearty, mineral-rich addition
-Pestos! The deep, salty bite of Nettle plays will with other pesto herbs like basil and parsley. Add a handful of fresh to any pesto batch- just be sure you blend well so you don't sting your tongue!
-Muffins and Breads! A few tablespoons of dried Nettle leaves or powder will give your baked goods fortified nutrition
Contraindications: When consumed abundantly and/or out of balance of other moistening plants, Nettles can cause dryness. Nettles are generally safe, but high amounts might disturb anyone on diuretic pharmaceuticals. Always be sure to harvest the leaves before the flowering stage
Plays Well With: You can find Nettle in our Wonderful Woman Tea for it’s toning, mineralizing, and astringent properties - perfect for moon time cramping and PMS.
-Due to its drying nature, we like to pair Nettle with a bit of moistening Licorice, Orange Peel, or Tulsi for a tasty, balanced drink.
-For a great bone builder, Nettle, Horsetail, Oat Straw, Dandelion, Rosemary, and Ginger make a stellar daily tonic.
-Soups! Simply through a handful in any soup for a hearty, mineral-rich addition
-Pestos! The deep, salty bite of Nettle plays will with other pesto herbs like basil and parsley. Add a handful of fresh to any pesto batch- just be sure you blend well so you don't sting your tongue!
-Muffins and Breads! A few tablespoons of dried Nettle leaves or powder will give your baked goods fortified nutrition
Contraindications: When consumed abundantly and/or out of balance of other moistening plants, Nettles can cause dryness. Nettles are generally safe, but high amounts might disturb anyone on diuretic pharmaceuticals. Always be sure to harvest the leaves before the flowering stage
Nettle Pesto Recipe
With gloves, basket, and scissors/pruners in hand, go find a nettle patch. Make sure the patch hasn’t flowered yet- harvesting already flowered nettle might cause urinary irritation. I like to use basic scissors to clip the nettle leaves right at the node, or where the next section of opposite leaves begin. This allows one fresh pairs of leaves present at the end of each nettle stem, facilitating more even and beautiful growth for the plant. Clip down to about the 2nd or 3rd node so that you are only getting the freshest tips of nettle. The older, larger leaves at the bottom of the plant are tougher and not as tasty. At the end of this process, you should have about 10 handfuls of leaves and stems (or the equivalent of 3 compacted cups of nettle leaf + stem).
Once inside, gently rinse nettle with colander. Using your scissors, clip off all the leaves and shove the woodier stems in a pot or jar. You can use these stems for teas and soup stocks. I will make a pot of boiling water and infuse the stems for about 10 minutes and keep this in my fridge to drink at my leisure. You can also freeze stems with other veggie scraps and bones for a soup stock base. When all your leaves are de-stemmed, very quickly steam them in a pan with a bit of salt, pepper, and water to de-sting them. Blending up the leaves fresh will also remove the sting from stinging nettle, but I like this extra step as a precautionary measure (I have had fresh nettle pesto where some of the stingers were still in tack- yowch!)
Once leaves have steamed, add about 2-2.5 cups worth (depending on how much you steamed them) to a blender. Add 1/2 c olive oil + 1 spoon tahini, 1 handful fresh parsley, juice and zest of 1 lemon, 2 handfuls of walnuts & flax seeds (about 1-1.5 cup, depending on the nuts you use), 2 tsp miso paste, a hefty pinch sea salt and crushed black pepper, and a dash of cayenne (optional: ½ cup pecorino or any hard goat’s milk cheese). Blend until smooth. Transfer to a jar and store in fridge for at least a week or in freezer. If you divvy them up into ice cube trays and freeze, you have perfect 1-portion servings for quick meals.
Resources
Popham, S. & Popham, W. (2015) Materia Medica Monthly, Vol. 2: Stinging Nettle, Urtica dioica.
Semalty, M., Adhikari, L., Semwal, D., Chauhan, A., Mishra, A., Kotiyal, R., & Semalty, A. (2017). A Comprehensive Review on Phytochemistry and Pharmacological Effects of Stinging Nettle (Urtica dioica). Current Traditional Medicine, 3(3), 156-167.
Creative Commons, flickr. Ben Matthews, Diana Susselman, mfitaly
Popham, S. & Popham, W. (2015) Materia Medica Monthly, Vol. 2: Stinging Nettle, Urtica dioica.
Semalty, M., Adhikari, L., Semwal, D., Chauhan, A., Mishra, A., Kotiyal, R., & Semalty, A. (2017). A Comprehensive Review on Phytochemistry and Pharmacological Effects of Stinging Nettle (Urtica dioica). Current Traditional Medicine, 3(3), 156-167.
Creative Commons, flickr. Ben Matthews, Diana Susselman, mfitaly
What's in RALLY?
Herbalism is all about the balancing energetics of herbs to meet the needs of the person taking them. A person with a hot constitution taking a heating herb daily because they heard it might be good for them isn't going to do much good at all (stay tuned for a post on understanding your constitution later!).
Well-balanced formulas, like the blends we create, are geared towards meeting the needs of the general population. RALLY is a blend we've been tinkering with for a while. As expert coffee drinkers and bonified herb nerds, we experiment with putting herbs in our coffee on the regular.
In time, we found the perfect formula of nutty, sweet roots, simultaneously uplifting and calming adaptogens, and flavorful digestive aids to make for an unforgettable cup of coffee. Adding RALLY to our coffee has elevated a mundane daily routine into a morning ritual with the power to sustain all day long. I even carry a little jar of it in my purse to top of my coffee when I'm out and about.
Well-balanced formulas, like the blends we create, are geared towards meeting the needs of the general population. RALLY is a blend we've been tinkering with for a while. As expert coffee drinkers and bonified herb nerds, we experiment with putting herbs in our coffee on the regular.
In time, we found the perfect formula of nutty, sweet roots, simultaneously uplifting and calming adaptogens, and flavorful digestive aids to make for an unforgettable cup of coffee. Adding RALLY to our coffee has elevated a mundane daily routine into a morning ritual with the power to sustain all day long. I even carry a little jar of it in my purse to top of my coffee when I'm out and about.
The Herbs in RALLY
Adaptogens
Shatavari, Asparagus racemosus
A sweet, slightly bitter, warming and moistening root used as a medicinal food in Ayurveda, the traditional medicine of India. It soothes the lining of your entire gastrointestinal tract, reinvigorates dried tissue, enhances your ability to respond to stress, and improves immunity. It is also a well-known aphrodisiac.
Red Reishi, Ganoderma lucidum
A cherished heart and immune tonic in Traditional Chinese Medicine. It is fondly called the "Mushroom of Immortality" for its restorative qualities. Reishi is slightly sweet, bitter, pungent, and warming. It is a powerful anti-inflammatory, antioxidant, and immune tonic, increasing or decreasing immune response depending on the individual (amphoteric). It can lower cholesterol and nourishes the liver.
Ashwaghanda, Withania somnifera
A slightly bitter, warm, and drying root used as a medicinal food in Ayurveda. It calms while also enhancing focus and mental and physical performance. Affectionately called "Sweat of the Stallion", it is known to invigorate and balance hormones. It's a nervine (nerve calming), immune-amphoteric, and anti-inflammatory agent.
A sweet, slightly bitter, warming and moistening root used as a medicinal food in Ayurveda, the traditional medicine of India. It soothes the lining of your entire gastrointestinal tract, reinvigorates dried tissue, enhances your ability to respond to stress, and improves immunity. It is also a well-known aphrodisiac.
Red Reishi, Ganoderma lucidum
A cherished heart and immune tonic in Traditional Chinese Medicine. It is fondly called the "Mushroom of Immortality" for its restorative qualities. Reishi is slightly sweet, bitter, pungent, and warming. It is a powerful anti-inflammatory, antioxidant, and immune tonic, increasing or decreasing immune response depending on the individual (amphoteric). It can lower cholesterol and nourishes the liver.
Ashwaghanda, Withania somnifera
A slightly bitter, warm, and drying root used as a medicinal food in Ayurveda. It calms while also enhancing focus and mental and physical performance. Affectionately called "Sweat of the Stallion", it is known to invigorate and balance hormones. It's a nervine (nerve calming), immune-amphoteric, and anti-inflammatory agent.
Nutritives
Dandelion, Taraxacum officinale
Dandelion root has been used for ages to improves digestion from the stomach to colon. It is another Aster family plant rich with prebiotics that feed healthy gut flora. Dandelion root is a liver and gallbladder tonic, improving the quality of bile for better fat digestion and enhancing detoxification pathways.
Chicory, Intybus cichorium
A sweet, bitter, warming, and nutritious native root once used as a coffee supplement. As an Aster, Chicory is a prebiotic rich with inulin which feeds good gut flora. Chicory is known to enhance digestion and colon health. It is also anti-inflammatory and improves blood sugar and lipid levels.
Dandelion root has been used for ages to improves digestion from the stomach to colon. It is another Aster family plant rich with prebiotics that feed healthy gut flora. Dandelion root is a liver and gallbladder tonic, improving the quality of bile for better fat digestion and enhancing detoxification pathways.
Chicory, Intybus cichorium
A sweet, bitter, warming, and nutritious native root once used as a coffee supplement. As an Aster, Chicory is a prebiotic rich with inulin which feeds good gut flora. Chicory is known to enhance digestion and colon health. It is also anti-inflammatory and improves blood sugar and lipid levels.
Digestive, Flavorful Spices
Ceylon Cinnamon, Cinnamomum verum
A sweet, bitter, warm, and nutritive spice. It is a well-known blood sugar stabilizer, circulatory tonic, and respiratory health agent. It soothes the entire gastrointestinal tract.
Cardamom, Elettaria cardamomum
An aromatic, warm, and drying spice traditionally added to coffee in Ayurveda. It is carminative (dispels gas), alleviates stagnation throughout the body, and freshens breath.
A sweet, bitter, warm, and nutritive spice. It is a well-known blood sugar stabilizer, circulatory tonic, and respiratory health agent. It soothes the entire gastrointestinal tract.
Cardamom, Elettaria cardamomum
An aromatic, warm, and drying spice traditionally added to coffee in Ayurveda. It is carminative (dispels gas), alleviates stagnation throughout the body, and freshens breath.
How to Drink RALLY
The beauty of adding balanced adaptogens, blood-sugar stabilizers, and digestive aids to your coffee is threefold:
1. Your energy is sustained all day - by nourishing your adrenals, those tiny glands taxed with the huge responsibility of generating stress hormones, adaptogens can keep you from meeting that dreaded 3 o'clock crash. Blood-sugar stabilizers slow down the sometimes topsy turvy effects of caffeine. Drinking RALLY coffee with a fat also sustains the energy high much longer than drinking coffee straight.
2. RALLY reduces the common ill effects of coffee-drinking like indigestion, reflux, and jitters - Our digestive aid herbs like Dandelion, Chicory, and Cardomom, support digestion and foster an environment of good gut flora - soooo essential for overall health.
3. It's easy! You don't have to go out of your way to incorporate powerful, immune-boosting, stress-relieving herbs into your busy life - simply add a scoop of RALLY to your morning cup!
1. Your energy is sustained all day - by nourishing your adrenals, those tiny glands taxed with the huge responsibility of generating stress hormones, adaptogens can keep you from meeting that dreaded 3 o'clock crash. Blood-sugar stabilizers slow down the sometimes topsy turvy effects of caffeine. Drinking RALLY coffee with a fat also sustains the energy high much longer than drinking coffee straight.
2. RALLY reduces the common ill effects of coffee-drinking like indigestion, reflux, and jitters - Our digestive aid herbs like Dandelion, Chicory, and Cardomom, support digestion and foster an environment of good gut flora - soooo essential for overall health.
3. It's easy! You don't have to go out of your way to incorporate powerful, immune-boosting, stress-relieving herbs into your busy life - simply add a scoop of RALLY to your morning cup!
Recipe for the Ultimate RALLY Cup of Coffee
1. Choose a darker roast - they have less caffeine.
2. Always use 100% Arabica, shade-grown beans. Not only do they taste better, but shade-grown mimics the natural way coffee grows beneath the forest canopy.
3. Try to pair your coffee with a fat or protein like coconut oil, grass-fed butter, good quality milk, or collagen peptides. This slows the absorption of caffeine and mitigates the "acid-stomach" feeling some coffee-drinkers experience.
4. Mix 1/2 tsp RALLY, 1 scoop collagen, and a 1/2 tsp coconut oil and/or splash of your favorite creamer into 1 cup of coffee. Blend for a few seconds in a blender or use the incredible hand frother to incorporate the fat and herbs into your coffee. Sip slowly and enjoy thoroughly!
2. Always use 100% Arabica, shade-grown beans. Not only do they taste better, but shade-grown mimics the natural way coffee grows beneath the forest canopy.
3. Try to pair your coffee with a fat or protein like coconut oil, grass-fed butter, good quality milk, or collagen peptides. This slows the absorption of caffeine and mitigates the "acid-stomach" feeling some coffee-drinkers experience.
4. Mix 1/2 tsp RALLY, 1 scoop collagen, and a 1/2 tsp coconut oil and/or splash of your favorite creamer into 1 cup of coffee. Blend for a few seconds in a blender or use the incredible hand frother to incorporate the fat and herbs into your coffee. Sip slowly and enjoy thoroughly!
Resources
Panossian, A. G. (2003). Adaptogens: tonic herbs for fatigue and stress. Alternative & Complementary Therapies, 9(6), 327-331.
Wagner, H., Nörr, H., & Winterhoff, H. (1994). Plant adaptogens. Phytomedicine, 1(1), 63-76.
Winston, D., & Maimes, S. (2007). Adaptogens: herbs for strength, stamina, and stress relief. Inner Traditions/Bear & Co.
Panossian, A. G. (2003). Adaptogens: tonic herbs for fatigue and stress. Alternative & Complementary Therapies, 9(6), 327-331.
Wagner, H., Nörr, H., & Winterhoff, H. (1994). Plant adaptogens. Phytomedicine, 1(1), 63-76.
Winston, D., & Maimes, S. (2007). Adaptogens: herbs for strength, stamina, and stress relief. Inner Traditions/Bear & Co.
This berry has our hearts, livers, immune systems, adrenals... Come to think about it, what can't this plant do?
chisandra is a longstanding adaptogen with the sort of gentle healing touch we could all use. With the summer heat in full-force, we have been enjoying Schisandra as a cool drink paired with Licorice root powder, Holy Basil and lemon. We decoct 1-2 tsp. of Schisandra berries in 10 oz filtered water for 5-10 minutes. We remove from heat and add fresh Holy Basil and an organic lemon wedge. Cap this with a lid and let steep for 15 minutes. Add a bunch of ice to the hot water or let cool in the fridge before enjoying the cooling, calming, enriching benefits of this powerful tonic strength berry. Read on for the full Materia Medica on our favorite "Five Flavor Berry".
chisandra is a longstanding adaptogen with the sort of gentle healing touch we could all use. With the summer heat in full-force, we have been enjoying Schisandra as a cool drink paired with Licorice root powder, Holy Basil and lemon. We decoct 1-2 tsp. of Schisandra berries in 10 oz filtered water for 5-10 minutes. We remove from heat and add fresh Holy Basil and an organic lemon wedge. Cap this with a lid and let steep for 15 minutes. Add a bunch of ice to the hot water or let cool in the fridge before enjoying the cooling, calming, enriching benefits of this powerful tonic strength berry. Read on for the full Materia Medica on our favorite "Five Flavor Berry".
Schisandra Materia Medica
Schisandra chinensis. Groen Gevels, Flickr
Scientific Name: Schisandra chinensis
Family: Magnoliaceae
Taste/Energetics: Sour, sweet, bitter, pungent, warm, dry
Actions: Adaptogen, antioxidant, anti-inflammatory, astringent, antiasthmatic, hepatoprotective, immune amphoteric, refrigerant, stimulant, cardiovascular tonic
Parts Used: berries/seeds
Uses: Schisandra is a prolific herb in Traditional Chinese Medicine (TCM) where it is known as Wu Wei Zi, which translates to the 5-Flavor Fruit. We call it the everlasting gobstopper of the herbal world. Its broad spectrum of flavor means it has the breadth to benefit many organ systems.
In TCM, it is also said to enhance the 5 yin organs: liver, kidneys, heart, lungs, and spleen. Basically, when you hear yin, think nourishing.
Schisandra “astringes the jing”, which means it remedies conditions caused by excessive fluids as in diarrhea, frequent urination, and excessive discharges (vaginal, sweat, mucus, premature ejaculation). Its ability to reduce excessive fluid means it is very useful for night sweats and menopausal conditions. In Chinese medicine, the kidneys allow the lungs to fully inhale; Schisandra helps the kidneys “grasp the lungs”, allowing for stronger respiration and the ability to take deeper breaths and have more productive coughs. Paired with its anti-inflammatory, antihistamine, and relaxing qualities, it is very useful for asthma and shortness of breath.
Schisandra “calms the shen”. The shen is stored in the heart and represents the spirit or our consciousness; disturbed shen yields anxiety disorders, ADHD, and emotional/mental debility. By calming the shen, it is used for those with stress-induced cardiac issues, chronic insomnia, and anxiety disorders. Schisandra is incredibly beneficial food for the liver. It possesses the ability to regenerate hepatocytes- liver cells- and increase a powerful endogenous antioxidant, glutathione. Clinically, its been shown to protect us from liver damage and promote healing.
Schisandra is one of the more stimulating of adaptogens, mildly stimulating CNS activity. Interestingly, it simultaneously enhances reflexes, mental and physical performance while also calming and relieving anxiety (when herbs work both ways like this, we call them amphoterics). Schisandra has also been found to have normalizing power over blood pressure, elevating hypotensive states and reducing hypertensive states- likely due to its calming properties.
Family: Magnoliaceae
Taste/Energetics: Sour, sweet, bitter, pungent, warm, dry
Actions: Adaptogen, antioxidant, anti-inflammatory, astringent, antiasthmatic, hepatoprotective, immune amphoteric, refrigerant, stimulant, cardiovascular tonic
Parts Used: berries/seeds
Uses: Schisandra is a prolific herb in Traditional Chinese Medicine (TCM) where it is known as Wu Wei Zi, which translates to the 5-Flavor Fruit. We call it the everlasting gobstopper of the herbal world. Its broad spectrum of flavor means it has the breadth to benefit many organ systems.
In TCM, it is also said to enhance the 5 yin organs: liver, kidneys, heart, lungs, and spleen. Basically, when you hear yin, think nourishing.
Schisandra “astringes the jing”, which means it remedies conditions caused by excessive fluids as in diarrhea, frequent urination, and excessive discharges (vaginal, sweat, mucus, premature ejaculation). Its ability to reduce excessive fluid means it is very useful for night sweats and menopausal conditions. In Chinese medicine, the kidneys allow the lungs to fully inhale; Schisandra helps the kidneys “grasp the lungs”, allowing for stronger respiration and the ability to take deeper breaths and have more productive coughs. Paired with its anti-inflammatory, antihistamine, and relaxing qualities, it is very useful for asthma and shortness of breath.
Schisandra “calms the shen”. The shen is stored in the heart and represents the spirit or our consciousness; disturbed shen yields anxiety disorders, ADHD, and emotional/mental debility. By calming the shen, it is used for those with stress-induced cardiac issues, chronic insomnia, and anxiety disorders. Schisandra is incredibly beneficial food for the liver. It possesses the ability to regenerate hepatocytes- liver cells- and increase a powerful endogenous antioxidant, glutathione. Clinically, its been shown to protect us from liver damage and promote healing.
Schisandra is one of the more stimulating of adaptogens, mildly stimulating CNS activity. Interestingly, it simultaneously enhances reflexes, mental and physical performance while also calming and relieving anxiety (when herbs work both ways like this, we call them amphoterics). Schisandra has also been found to have normalizing power over blood pressure, elevating hypotensive states and reducing hypertensive states- likely due to its calming properties.
Schisandra chinensis, Flickr. Elena Bulkina
Safety: Increases the effects of barbiturates. Best practice is to discontinue the use of tonic strength adaptogens during times of acute illness.
Dosage: 400-500 mg capsule 2-3x day/ 1-2 oz dried berries in 10 oz water, decocted for 5-10 min, steep 20-30 min 3x day/ 20-40 drops tincture 2-3x day. As a tonic strength adaptogen, take 5-6 days a week consistently for at least 3 weeks. Bodies love regularity but they also love breaks. It is wise to take a week off every 5-6 weeks for any tonic herbal regime.
Plays Well With: Bacopa, Milky Oats, and Rhodiola for ADHD; Lemongrass, Holy Basil, and Hibiscus for the ultimate cooling drink; Milk Thistle, Turmeric, Artichoke Leaf, and Beet juice for liver health; Dang Shen and Prince Seng for wheezing, asthma, and general debility/chronic fatigue; Licorice, Cinnamon, and Fu Ling mushroom for strengthening vitality of lung and kidneys (this formulation is called Gui ling wu wei gan cao tang in TCM).
Dosage: 400-500 mg capsule 2-3x day/ 1-2 oz dried berries in 10 oz water, decocted for 5-10 min, steep 20-30 min 3x day/ 20-40 drops tincture 2-3x day. As a tonic strength adaptogen, take 5-6 days a week consistently for at least 3 weeks. Bodies love regularity but they also love breaks. It is wise to take a week off every 5-6 weeks for any tonic herbal regime.
Plays Well With: Bacopa, Milky Oats, and Rhodiola for ADHD; Lemongrass, Holy Basil, and Hibiscus for the ultimate cooling drink; Milk Thistle, Turmeric, Artichoke Leaf, and Beet juice for liver health; Dang Shen and Prince Seng for wheezing, asthma, and general debility/chronic fatigue; Licorice, Cinnamon, and Fu Ling mushroom for strengthening vitality of lung and kidneys (this formulation is called Gui ling wu wei gan cao tang in TCM).
Herb Girls Sol Tea harnesses the cooling power of Schisandra and balances its perky flavor with other delicious herbs. We will be selling it at Sigh in July music and arts fest in Athens, GA July 26-27, 2019!
Resources
Upton, Roy. Editor. Schisandra berry (Schisandra chinensis): Analytical, quality control and therapeutic monograph. American Herbal Pharmacopoeia and Therapeutic Compendium. Santa Cruz, CA; 1999:1-25.
Winston, David, and Steven Maimes. Adaptogens: herbs for strength, stamina, and stress relief. Inner Traditions/Bear & Co, 2007.
https://examine.com/supplements/schisandra-chinensis/#cardiovascular-health_cardiac-tissue
Scientific Name: Althea officinalis
Family: Malvaceae (the same family that brings you Okra, Mulberries, and Hibiscus!)
Etymology: Althea from Latin altho, “to heal”; officinalis indicating its placement in the official pharmacopoeia of medicine, medieval Latin
Taste/Energetics: cooling, soothing, neutral/slightly sweet
Parts Used: all parts, especially dried root
Actions: anti-inflammatory, anti-tussive emollient, demulcent, diuretic, vulnerary
Family: Malvaceae (the same family that brings you Okra, Mulberries, and Hibiscus!)
Etymology: Althea from Latin altho, “to heal”; officinalis indicating its placement in the official pharmacopoeia of medicine, medieval Latin
Taste/Energetics: cooling, soothing, neutral/slightly sweet
Parts Used: all parts, especially dried root
Actions: anti-inflammatory, anti-tussive emollient, demulcent, diuretic, vulnerary
Uses: Wherever there’s an itchy, hot, inflamed situation, think Marshmallow. Marshmallow root is a cooling, soothing mucilage that resolves irritated epithelium both inside and out. Mucilages are polysaccharides- slimy, thick, moistening and cooling in nature. Mucilages like Marshmallow root are interesting in that they resolve inflamed states without penetrating the cells at all- rather, the mucilage acts physically rather than chemically, coating the skin’s surface with a soothing, protective barrier to allow healing to take place. This non-intrusive quality makes it especially safe for infants, infirm, and elderly to use and makes it paramount medicine for any digestive condition characterized by inflamed, irritated tissue and ulcers. The slippery nature of Marshmallow means it can also acts as a gentle laxative.
Marshmallow has an affinity for tissue of the digestive and urinary systems. Stephen Bergner calls it the band-aid of the stomach for this reason. Think of Marshmallow for any case of heartburn and irritable bowel or as a mouthwash for inflamed gums (remember that the lining of the mouth is contiguous with the entire digestive tract).
Marshmallow not only cools and soothes, but it’s vulnerary action means it heals wounds. Traditionally it was used in topical poultices for injuries. Its hydrophilic nature means it retains heat, allowing the heat to penetrate more fully when used as a warm compress for sprains and swelling.
The epithelium of the gut is similar to that of the throat- therefore, Marshmallow is an ally during cold and flu season. Sore throats and painful coughs are calmed by Marshmallow. It also stimulates phagocytosis, the process by which the immune system destroys pathogens. Rosalee De le Foret recommends Marshmallow root for lingering post-infection coughs, dry coughs, and unproductive coughs. As a urinary system anti-inflammatory, it is an effective remedy for the hot, inflamed and irritated conditions of bladder infections, cystitis, kidney stones, and frequent UTIs.
Preparation/Dosage: Cold infusion is ideal for retaining the cooling qualities - put 1-3 tbsp of dried herb, tied up in a satchel or loose, in cool, filtered water. Let infuse overnight and strain in the morning. Drink throughout the day to soothe chronically irritated guts or prevent heartburn. Hot or cool compress (depending on your needs) - simply place a clean cotton rag into your marshmallow tea and wrap around irritated, swollen, or inflamed skin.
Contraindications: According to King’s American Dispensary (1898), the infusion or decoction may be freely administered. In modern times, take several hours after taking prescription medications as it may inhibit the absorption.
Resources
dela Foret, Rosalee. 2010. Learning Herbs
https://learningherbs.com/remedies-recipes/marshmallow-root/
Pengally, Andrew. 2004. The Constituents of Medicinal Plants
Marshmallow has an affinity for tissue of the digestive and urinary systems. Stephen Bergner calls it the band-aid of the stomach for this reason. Think of Marshmallow for any case of heartburn and irritable bowel or as a mouthwash for inflamed gums (remember that the lining of the mouth is contiguous with the entire digestive tract).
Marshmallow not only cools and soothes, but it’s vulnerary action means it heals wounds. Traditionally it was used in topical poultices for injuries. Its hydrophilic nature means it retains heat, allowing the heat to penetrate more fully when used as a warm compress for sprains and swelling.
The epithelium of the gut is similar to that of the throat- therefore, Marshmallow is an ally during cold and flu season. Sore throats and painful coughs are calmed by Marshmallow. It also stimulates phagocytosis, the process by which the immune system destroys pathogens. Rosalee De le Foret recommends Marshmallow root for lingering post-infection coughs, dry coughs, and unproductive coughs. As a urinary system anti-inflammatory, it is an effective remedy for the hot, inflamed and irritated conditions of bladder infections, cystitis, kidney stones, and frequent UTIs.
Preparation/Dosage: Cold infusion is ideal for retaining the cooling qualities - put 1-3 tbsp of dried herb, tied up in a satchel or loose, in cool, filtered water. Let infuse overnight and strain in the morning. Drink throughout the day to soothe chronically irritated guts or prevent heartburn. Hot or cool compress (depending on your needs) - simply place a clean cotton rag into your marshmallow tea and wrap around irritated, swollen, or inflamed skin.
Contraindications: According to King’s American Dispensary (1898), the infusion or decoction may be freely administered. In modern times, take several hours after taking prescription medications as it may inhibit the absorption.
Resources
dela Foret, Rosalee. 2010. Learning Herbs
https://learningherbs.com/remedies-recipes/marshmallow-root/
Pengally, Andrew. 2004. The Constituents of Medicinal Plants
Eileen Brantley & Amy Wright
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