Better Sleep With Bach Flowers

If you suffer from insomnia, and it has nothing to do with the ghosts and ghouls running around this Halloween season, Bach Flower Remedies might just be the trick (or treat) for you. I know this is the second post this week with Bach Flower Remedies, but I'm reading a really great book and so inspired to use more of these great, natural remedies. I promise next week I will move on to other topics.

Insomnia usually stems from either organic toxicity issues or stress and worry. If you wake between the hours of 11 p.m. and 3 a.m., it's usually a toxicity issue and a good cleanse of the liver, gall bladder, lungs, intestines, or thyroid might be in order. If you wake between 3 a.m. and 5 a.m. it's usually a sign of stress and worry. Note: these are generalizations and only you know will be able to figure out what is causing your lack of sleep.

If stress and worry are contributing to your lack of sleep, and let's be honest in these times who doesn't have plenty of stress and worry, here is a great list of Bach Flower Remedies to help you get some sleep.

• Agrimony: due to problems kept secret
• Elm: due to mulling over worries
• Holly: due to anger and rage
• Hornbeam: due to a general feeling of stress and overwork
• Impatiens: due to a general restlessness and nervousness
• Mimulus: due to fear
• Mustard: caused by depression
• Olive: caused by a weakness of the heart
• Pine: caused by a guilt complex
• Red Chestnut: caused by worrying about others
• White Chestnut: caused by mental over stimulation
• Willow: caused by bitterness and resentment

For those who may be unfamiliar, Bach Flower Remedies are tinctures made from the essence of 38 different flowers. They are safe, natural remedies. You can mix up to six of them for the most beneficial results. Look for these in your local natural health store.

Happy Halloween to all of you! Have a very fun and safe weekend!

Karla

Source: Advanced Bach Flower Therapy: A Scientific Approach to Diagnosis and Treatment; Gotz Blome, M.D.

Halloween Treats

With Halloween right around the corner and treats abound, I thought I would pass along a few fun recipes that aren't quite so unhealthy...

Pretzel Spiders

Ingredients
2 round crackers
2 teaspoons smooth peanut butter or cream cheese
8 small pretzel sticks
2 raisins

Instructions
Make a sandwich of the crackers filled with peanut butter. Insert eight pretzel "legs" into the filling. With a dab of peanut butter, stick two raisin eyes on top. Makes 1 serving.

Rotten Apple Punch

Ingredients
Apple cider (adjust the amount for the number of people you plan to serve; we suggest at least 1 gallon)
Five 1/2-cup containers (we used Pyrex glass dishes; other small containers or cups will also work)
Red and green food coloring
10 to 15 gummy worms
Punch bowl

Instructions
Pour apple cider into all 5 small dishes, stopping about 1/2 inch from the top. Add 2 drops of red and 1 drop of green food coloring to each dish and stir until the colors have blended.

Hang 2 or 3 gummy worms around the edge of each dish and place the dishes in the freezer. If you use more than 3 worms, the rotten apples won't float as well. Freeze until the rotten apples are solid.

Just before serving, slip the frozen wormy apples out of the dishes by setting them briefly in a few inches of warm water in your sink.

Float the rotten apples in a large punch bowl filled with untinted cider. For added creepiness, drape the gummy worms over the edges of your serving bowl.

Tip: Do steps 1 and 2 the day before serving the punch

If you are anything like me you sort of dread all of the treats and candy around Halloween, but try to remember this Healthy Eating Tip: There are no "bad" foods, only poor diets. A little extra candy and cookies on Halloween aren't "bad." You simply don't want to allow your children to eat too much of those foods, too often!

Happy Halloween!!

- Shannan

Sources: Meals Matter, Disney Family Fun

Using Bach Flowers for Seasonal Depression

We all unfortunately fall victim to depression at various times in our lives. Some have more severe cases than others and some go on for years, but the fact remains that we all suffer from this malady. Depression stems from many root causes: disappointment, being overwhelmed, fear, exhaustion, guilt, worry, poor nutrition, and etc. I'm currently reading a very good book on Bach Flower therapy and I learned some very interesting things about depression.

• Depression results when important life-affirming impulses or needs that are crucial to our happiness are suppressed.


• When we know and understand the reasons for our depression, we call it reactive depression (meaning a reaction to unhappy circumstances). Reactive depression is often overcome by treating the condition or circumstances that created the depressed state.


• When the cause of our depression seems inexplicable, we call it endogenous depression (stemming from the mind or psyche). Endogenous depression is much more difficult to overcome and sometimes requires a complete rehabilitation of our world view and assumptions.

Bach Flower remedies can provide some relief for depression and can be a great natural remedy in times of need. Here are some of the basic essences to treat mild depression.

• Mustard: This remedy is a basic remedy for all types of depression.


• Aspen: Depression caused by fear


• Cerato: Depression caused by helplessness or perceived helplessness.


• Gentian: Depression caused by failure or humiliation. It can help restore optimism.


• Hornbeam: Depression due to a fear of failure or feeling that we are not up to the challenges of everyday life.


• Olive: Depression due to weakness or exhaustion.


• Pine: Depression due to guilt.


• Red Chestnut: Depression due to excessive worry.


• Star of Bethlehem: Depression due to an unresolved shock or unbearable problem.


• Wild Oat: Depression due to a lack of purpose in life.

Mustard is the basic essence for depression. Otherwise choose the essences that sound close to what you are experiencing and up to 6 of the remedies can be mixed together at a time for maximum effectiveness.

If you are currently being treated for depression, I do not recommend stopping treatment in lieu of these remedies. These can be added to any current therapy you are on or tried as a starting point. Never stop anti-depressants cold turkey. There can be severe side effects to the abrupt discontinuation of some anti-depressant medications.

For more information on Bach Flower Remedies, check out these posts

• Using Bach Flower Remedies to Treat Seasonal Allergies
• Bach Flower Remedies for the Stomach Flu
• Bach Flower Remedies for Headaches and Migraines

Karla

Source: Advanced Bach Flower Therapy: A Scientific Approach to Diagnosis and Treatment: Gotz Blome, M.D.

Almonds

I have found myself lately eating a handful of almonds as a snack, almond butter (similar to peanut butter) and using almond milk in my smoothies and other recipes. I know almonds are good for me, but specifically what do they have to offer?

Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance. They also have good amounts of magnesium, potassium, zinc, iron, fiber and are a good source of healthy monounsaturated fat. They contain more calcium than any other nut which makes them great for vegetarians who do not eat any dairy products.

Heart-healthy
Almonds contain several phytochemicals including beta-sisterol stigmasterol and campesterol which is thought to contribute to a healthy heart. A handful of almonds a day helps reduce the risk of heart disease by lowering LDL, or ‘bad’ blood cholesterol by as much as ten percent.

Their high monounsaturated fat content, a key fat found in many Mediterranean diets, gives them much greater benefits than simply being cholesterol-lowering. Nearly every research study shows those who eat a traditional Mediterranean diet not only have a lower risk of heart disease and cancer, they also live longer.

Weight Loss Aid
For many years almonds were considered ‘fattening’. However, studies, including the Nurses’ Health Study and the Physicians’ Follow-up Study showed those who ate the most nuts tended to have lower body mass indexes. Although almonds are high in fat and calories, eating them in moderation can actually help with weight loss.

One study comparing two groups of dieters eating the same amount of calories found the group eating 500 of their calories from almonds lost more weight. One theory is that almond cell walls may limit the amount of dietary fat available for digestion, or for absorption. Therefore, it is a possibility that a small portion of the calories from almonds may not be completely absorbed by the body. Either way, replacing a given amount of calories in the diet with almonds will not equal the same in weight gain.

High Protein Source
As almonds are high in protein, around 18 percent, and contain virtually no carbohydrates, they are ideal for diabetics, pre-diabetics or anyone with blood sugar issues.

- Shannan

Source: suite101.com

Listen to this great podcast on the Whole Story, Whole Foods official blog. It's a representative of Boiron Homeopathics sharing great information on oscillococcinum. Oscillococcinum is a great remedy to have on hand this flu season!

Karla

Bay Laurel: Laurus Nobilis

I received a really fun package in the mail this week. About a month ago I entered a giveaway on a wonderful blog called Raw Epicurean. The post was about Bay Leaf and at the end you could enter to win products from Mountain Rose Herbs that centered around the Bay Leaf. By the way, I love this blog. It has great raw recipes and monthly talks about herbs in detail. Those of you who read regularly know that my love of herbs is seconded only by my love of learning about herbs. Anyway, oddly enough I won the giveaway and this week I received a fun little package from Mountain Rose Herbs with all things Bay Leaf. (Don't you just love the smell of bay leaf, it's just so refreshing!) I received a very generous bag of bay leaf, bay laurel essential oil and this great bar of organic soap scented with bay leaf. I love all my new treasures and the kids can't get enough of washing their hands with the new soap.

Here are some interesting facts about Bay Leaf and ways to use it.

Folk Uses:

• It is the source of crowns and wreaths for heroes. Our term baccalaureate is probably derived from this practice of placing a wreath of laurel leaves on someone to bestow honor.


• Romans considered the bay tree the best protection from thunderstorms and Nero in particular thought that bay trees purified "vapors" thought to cause disease. He wasn't entirely wrong as bay leaves possess a strong antiseptic quality.


• Bay oil was very also very popular with the Romans who thought Bay was a symbol of wisdom, peace and protection.

Natural Healing

• An oil of bay leaf can be used externally for sprains and bruises; and dropped into the ears to relieve earaches.


• A tea of bay leaf can be used to promote digestion, create an appetite, or to stimulate menstruation. (Good to know - I will not be drinking any teas of this wonderful herb until after my pregnancy as it is a known abortifacient).


• Bay leaves are mildly narcotic, anesthetic, antibacterial, anti fungal, antimicrobial, antiseptic, and sedative. Great for colds and flu and getting some rest.


• Bay leaves have also been used to increase insulin sensitivity, lower blood sugars and retard weight gain.

Don't forget about the Bay Leaf's wonderful uses in cooking. A few bay leaves can be added to any soup, stew or casserole giving it a wonderful flavor. The bay leaf is a part of the flavorful blend of Bouquet Garni where it comes together with parsley and thyme to flavor soups, stews and sauces in traditional French, Moroccan, and Turkish dishes. Check out Raw Epicureans post on this wonderful herb for more culinary ideas.

Karla

Tips for Eating Healthy on a Budget

Feeling the pinch of the current economic downturn on your grocery budget? There are a few, simply ways to trim your food budget, and just possibly trim your waistline in the meantime. Eating on a budget doesn't have to mean giving up on healthy whole foods.

1: When it comes to produce buy local. Choose produce that is in season and locally grown. Frozen produce is also a great alternative.

FROZEN PRODUCE

Did you know frozen fruits and veggies are just as nutritious, if not more nutritious, than the fresh fruits and vegetables in the produce section?

Frozen fruits and veggies are processed at peak ripeness, blanched (which causes minimal loss of soluble vitamins B (thiamin) and C, then flash-frozen, all within hours of being picked.

"Fresh" produce found in grocery stores, on the other hand, is picked before it is completely ripe, so isn't given a chance to fully develop all of its nutrients, then shipped to its destination. In that time, it's exposed to oxygen, heat, and light, which results in the loss of important vitamins, specifically vitamins B (Thiamin) and C.

You can use frozen produce in soups, stews, stir-fries, side dishes, and more. Try saute spinach with garlic, cauliflower mashed potatoes, or a vegetarian pasta dish.Frozen fruit: Add this to muffins and/or pancake mix; use in smoothies; blend and heat for a topping for pancakes, waffles, yogurt, or oatmeal; top warm berries with a dollop of frozen yogurt or whipped cream.

Serving size: 1 cup

Price per serving: 33 cents (broccoli), 90 cents (strawberries)

Nutrition per serving:

Overall fruits and veggies: good source of vitamins A and C and fiber, and low in calories, and fat-free

Broccoli (1 cup): 24 cals, 0 fat, 2 g fiber, 2 g pro, 10 percent DV Vit A, 2 percent DV Calcium, 60 percent DV Vit C, 2 percent DV lron

Strawberries (314 cup): 50 cals, 0 fat, 2 g fiber, 60 percent DV Vit C, 4 percent DV lron

2. Focus on the grains and not protein. Rice, pasta, and grains are a good way to round out a meal. Try to choose whole grain foods whenever possible.

BROWN RICE

Brown rice is a whole grain, high in manganese (useful for energy production, and an antioxidant) and selenium (an antioxidant, helps prevent colon cancer), as well as important B vitamins (Thiamin and Niacin, which are lost when refined).

The benefits of choosing whole grains over refined grains are numerous. To name a few: weight loss, increased satiety, stabilizing blood sugar, cancer prevention, prevention of heart disease.

Rice is a very versatile; it can be used in soups and stews, stir-fries, beans and rice, rice salad, rice pilaf, rice and bean cakes, rice pudding, and even healthy fried rice.

Serving size: 1/4 cup, uncooked

Price per serving: around 10 cents

Nutrition per serving: 150 cals, 1 g fat, 1 g fiber, 3 g pro, 4 percent

Daily Value Iron, 10 percent

Daily Value Thiamin, 10 percent

Daily Value Niacin

3. Invest time, not money. Forgo the convenience foods and focus on preparing dishes yourself and involve your family. While it might seem daunting to give up prepared foods, the premium you pay for someone to prepare foods for you will be invested instead in spending time with your family and cooking healthy alternatives.

Here are some great low cost recipes.

- Shannan

Sources: Blue Zone, the early show