An Herbal Approach to Winter Wellness

This time of year, there are a lot of germs on the loose. To support your immune system naturally, there are several herbs that are beneficial as part of your herbal medicine cabinet.

In addition to their flavorful and nutritious contributions to daily meals, herbs like garlic, ginger, parsley, rosemary, sage, and thyme contain essential oils, which have some antibacterial and antiviral activity.

For example, garlic (Allium sativum) can be a useful support for infections and colds, while parsely (Petroselinum crispum) can be a useful support for healthy digestion; it also can be used as an expectorant. Expectorant herbs help loosen chest congestion.

Here are some simple, do-it-yourself herbal recipes you can use to help keep you and your family healthy all winter long.

Garlic Syrup Sore Throat Support

• 4 cloves garlic (Allium sativum)
• 4-T honey

Directions: Crush the garlic. Soak the crushed cloves in honey for 2-4 hours. Sip on this honey mixture every 1/2-hour. This is a useful remedy for children who may find the taste of garlic unpleasant.

Ginger Infusion

• ½-oz ginger (Zingiber officinale) root, cut
• 1-pt boiling water

Directions: Steep the ginger in the boiling water for 15 to 30 minutes. Lemon and honey can be added. Strain. Use 4-6-T three times a day. Store the infusion in the refrigerator for up to 24 hours.

>> To learn more about herbal medicine classes from the American College of Healthcare Sciences, visit http://www.achs.edu/course.aspx?id=2

>>Which herbs are an essential part of your herbal medicine cabinet? Why? We'd love to hear more about your favorite herbs and feel free to post recipes, too!

Image by Steven Foster. Reproduced under license.

*These statements have not been evaluated by the FDA. This information has been provided for educational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician or naturopathic doctor before making any significant changes to your health routine. For more information about how to use herbs safely, consult with your primary care physician, naturopathic doctor, or Registered Herbalist. In an emergency, call 911.

Antioxidant Spices May Reduce Negative Effects of High-Fat Meal

We thought you would find this herbal information interesting ... In a new study, researchers at Penn State have found that eating a diet rich in spices may reduce the body's negative response to high-fat meals.

Researchers added two tablespoons of the herbs rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder, and paprika to meals given to men aged 30-65 who were overweight, but healthy. These spices reportedly increased antioxidant activity in the blood by 13% and decreased insulin response by 20%.

The two tablespoon of spices provides an equivalent amount of antioxidants to those contained in 5 ounces of red wine or 1.4 ounces of dark chocolate.

>>To read the full-text research review, click here.

>>For more information about using herbs to support optimal health and wellness, visit ACHSedu online here for a schedule of upcoming holistic nutrition and herbal medicine classes. Or, call (800) 487-8839 for more information!


Reference:
e! Science News. (2011, August 10). Antioxidant spices reduce negative effects of high-fat meal. Retrieved from http://esciencenews.com/articles/2011/08/10/antioxidant.spices.reduce.negative.effects.high.fat.meal

Compresses an Effective Way to Use Essential Oils

Did you know compresses are a very effective way to use essential oils?

Typically made from gauze or a similar soft material, a compress can be applied with pressure to specific parts of the body to help control hemorrhage, help relieve pain-related symptoms, or support the body's natural defenses against infection. For example, cold compresses are traditionally used with sprains, localized swelling, blisters, insect bites, stings, bruises, and headaches; hot compresses are traditionally used with abscesses, boils, cystitis, and dysmenorrhea.

A simple method for using essential oils with compresses is to:

• Add 6 drops of essential oil to 9 oz of water. (Use ice water for cold compresses and boiling water for hot ones.) First pour the water into a bowl, and then add the oil.
• Saturate a clean piece of unbleached muslin (or similar cloth, such as clean cotton) in the mixture, wring out, and apply.

For use with a cold compress, here are some example essential oils you may want to investigate further:

• With sprains: Peppermint, chamomile, eucalyptus, ginger, lavender, pine, rose, and rosemary
• With bruises: Eucalyptus, geranium, ginger, lavender, and peppermint
• With localized swelling: Ginger, rose, and rosemary

For use with hot compresses, here are some example essential oils you may want to investigate further:

• With abscesses and boils: Bergamot, eucalyptus, rose, manuka, and tea tree Australia
• With menstrual pain: Chamomile, clary sage, lavender, peppermint, rose, and rosemary

For more information about using essential oils with compresses, download our free ACHS holistic health Wellness Guide HERE. In the guide, you'll also find several pages of information about using aromatherapy essential oils in the home and as a tool to support optimal health and wellness.

* This article is for informational purposes only. It is not intended to treat, diagnose, heal, or prescribe. A primary care physician, naturopathic physician, or Registered Aromatherapist should be consulted before making any significant changes to your health and wellness routine.

Re-Coloring Black Friday with Aromatherapy

BY Keoi Magill, ACHS Certificate in Aromatherapy Graduate

On Black Friday, we have less than a month until the presents will be unwrapped. With all the gifts to be purchased, parties to plan, cards to write and holiday cooking, we just don’t seem to have time to spend taking care of ourselves. You can dial down your holiday stress and achieve balance with aromatherapy. Here are a few simple and easy ways to sail through the holiday season.

Before you go out shopping put a few drops of lavender oil Lavendula angustifolia, on a cotton ball. Just breathe in the calming aroma whenever you need it. Another way is to add the lavender to 4 oz of distilled water and spray yourself with a fine mist. It will help reduce your stress and alleviate irritability.

Add a drop or two of peppermint oil Mentha piperita, to your favorite body lotion and rub it into your feet. It will help invigorate and refresh your tired feet and help with exhaustion.

Make a blend of bergamot Citrus bergamia, peppermint Mentha piperita, and cinnamon Cinnamomum zeylanicum, and diffuse on a lamp ring or ceramic diffuser throughout your home before a party. Not only will it help reduce your anxiety and nervousness, it smells festive and inviting.

When you are wrapping presents or writing out your holiday cards, diffuse or use a cotton ball with a few drops of rosemary Rosmarinus officinalis and neroli Citrus aurantium var. amara. These two oils are great together for mental clarity and to help ward off depression.

The holiday season doesn’t have to be black when you can open your crayon box of essential oils and in minutes color yourself balanced.

To learn more about aromatherapy and essential oils, download your free copy of "History of Aromatherapy" HERE.

*This article is for informational purposes only. It is not intended to treat, diagnose, prescribe, or cure. See you primary care physician before making any significant changes to your health and wellness routine.

Walnuts and Walnut Oil May Be Useful with Stress

Do you love walnuts? We do! They have such a velvety texture and rich flavor. Plus, walnuts are a heart-healthy food. Walnuts (almonds, hazelnuts, and many other nuts too) have the "good" fats— both monounsaturated and polyunsaturated fats—thought to lower bad cholesterol levels and also are a good source of omega-3s, fiber, and vitamin E.

So, we thought you would want to know that new research from Penn State University suggests a diet rich in walnuts and walnut oil may also help a person's body to better manage stress.

Penn State recently release the statement "Walnuts, walnut oil, improve reaction to stress" explaining researchers' findings that "walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory," and that, "average diastolic blood pressure—the "bottom number" or the pressure in the arteries when the heart is resting—was significantly reduced during the diets containing walnuts and walnut oil." Their findings have been reported in the Journal of the American College of Nutrition.

Here's a link to a healthy recipe for Beet Walnut Salad you can make in minutes. In addition to walnut and beets, this recipe also includes apples, celery, and salad greens. Some fresh herbs may make a nice addition, too! What do you think, rosemary? Dill?

If you like this post, help us spread the word. Post a link to your Facebook. Digg it. Stumble it. Tweet it. And ... thanks!

You can read more about this research on EurekAlert! HERE.

Adding Fresh Herbs to Ice Cream is a Savory, Healthy Flavoring

The weather is heating up here in Portland. We've had a few days of cooler weather and rain, but we're expected to reach 85 degrees for the next few days! That means, cool and refreshing treats are in order. We happily came across the article "Fresh herbs make sweet and sophisticated ice cream" in the Oregonian a few days ago, which includes some great recipes from the garden. Fresh mint ice cream anyone?

Here are some herbal pairings suggested in the article that sound especially refreshing:

• Chocolate and thyme
• Rhubarb and rose geranium
• Honey and lavender
• Orange and rosemary
• Rhubarb and mint
• Pear or apple with rosemary
• Blueberry, strawberry or peach with basil
• Cinnamon and basil
• Fig and rosemary
• Cherries and sage
• Stone fruit (peaches, nectarines, plums) and anise hyssop

ACHS Facebook fans have also posted their pairing suggestions to our page. Check them out here and post your own suggestions: http://www.facebook.com/pages/Portland-OR/American-College-of-Healthcare-Sciences/99091122240

To read the full-length Oregonian article, and to download herbal ice cream recipes, go to: http://www.oregonlive.com/foodday/index.ssf/2010/08/leafy_and_luscious.html

More Great News about Strawberries

Back in March, we posted about how great strawberries are, including their unique flavor and nutrient-rich health properties. Here's the link for a quick review: http://achsnews.blogspot.com/2010/03/strawberries-sweet-vitamin-rich-health.html

Well, there's more great news about strawberries...

Turns out you don't have to waste over-ripe berries (though we know you never would!), nor do you have to become an expert canner if you don't want to. According to The Oregonian, over-ripe strawberries can be roasted in the oven like heartier fruits and veggies.

"The method is simple," Oregonian writer Danielle Centoni says. " Toss the berries with some sugar and slowly roast at moderate heat until much of the juices have been released and thickened, about one hour. The berries will shrink down considerably -- 2 pounds of berries (about 3 or 4 pints) will give you just 2 cups of roasted fruit. [...] It's a great way to turn berries past their prime, or a bumper crop, into something more versatile than jam that won't take up much real estate in your fridge or freezer.

You can also change up the flavors of your roasted berries in countless ways. Try adding the seeds of a vanilla bean and maybe a crushed cardamom pod to the roasting pan. Or add fresh herbs such as rosemary or thyme, maybe even some peppercorns or a cinnamon stick. A splash of balsamic vinegar adds brightness and dimension, too."

Give it a try and let us know how your strawberries turn out. We'd love for you to share your recipes with the ACHS Holistic Kitchen too! It just takes a moment to post here: http://www.facebook.com/topic.php?uid=99091122240&topic=13172

Father's Day Gift Ideas and Savings: Give Dad the Gift of Health

Bad news: You’re likely aware of the economic challenges Europe is facing right now. Good news: The U.S. dollar has surged against the Euro, allowing us to maximize our buying power and to pass on some great savings to you.

As a result, we are able to lower the price of most Apothecary Shoppe College Store essential oils, many at a significant savings! We can’t predict how long these great exchange rates will stay in place, so take advantage!*

All orders of $20 or more placed by midnight June 20 will also receive 1 oz Detoxifying Bath Salt Blend free*

June 20 is Father's Day. This year, give Dad the gift of health! Dad is exposed to toxins in the environment everyday, including in food and water. Help Dad detox with our Detoxifying Bath Salt Blend.

These salts have been custom blended by ACHS President Dorene Petersen. Included are essential oils of juniper, ginger, fennel, and rosemary, which create a refreshing experience and help support the body's natural detoxification process.

Make health today's priority! Shop for Dad and your favorite essential oils here!

*Our new pricing reflects current market value only. The high quality you rely on is the same. We will never sacrifice quality and thoroughly investigate the harvesting, manufacturing, and product practices of our suppliers to ensure adherence to our mission.

Herbal Memorial Gardens Are A Great Way To Honor Memorial Day

Memorial Day, originally called Decoration Day, is observed the last Monday of May and serves as a day of remembrance for loved ones. There are many stories about the origins of the day, though it is commonly agreed that General John Logan officially proclaimed Memorial Day on May 5, 1868 and the first observance was May 30; flowers were placed on the graves of fallen soldiers at Arlington National Cemetery.

Today, people still visit the resting places of loved ones in honor of their service. Whether you choose to observe quietly, start your summer travels, or enjoy an outdoor gathering, Memorial Day provides is an opportunity to spend time with friends and family.

Perhaps you can recruit some volunteers to help you plant an herbal memorial garden? Memorial gardens (or memory gardens) can help you feel closer to loved ones, are a fun group activity, and also can provide fresh, nutritious herbs for use in everyday meals. We recommend planting organic! Rosemary, for example, has traditionally been used as a symbol for remembrance. Additional herbs you may consider planting for beauty, fragrance, culinary uses, and health properties include: calendula, lemon balm, mint, and sage.

Going Green: E-tips for Aromatherapy Awareness

By Kayla Fioravanti, Registered Aromatherapist
Back to School with Aromatherapy

Every school year I add another essential oil to my arsenal of therapies I use to deal with the "sickies and ickies" that the kids pick up at school. My kids are totally healthy all summer long but once they hit the classroom it seems the germs accumulate overnight. With aromatherapy we encounter less and less sick days as the years go on. There are several lines of defense that a mother can take. It takes a combination of being proactive and reactive to get through a school year successfully.

Back to school haircuts is the first indicator that it is time to add Tea Tree essential oil to the kids shampoo for lice prevention, because prevention is the best medicine for lice. My family has witnessed a lot of head lice outbreaks, but we have avoided being involved by adding just 1-2 drops of Tea Tree essential oil per ounce of shampoo and conditioner. In addition, whenever there is an outbreak at school I always make sure to apply Tea Tree through their hair. I simply get a few drops of Tea Tree essential oil onto my finger tips and run my hands through their hair from root to tip. [...]

Avoiding illness is critical for our children because they suffer from asthma. Any respiratory ailment sends their asthma into overdrive. Treating the air in our car and home for their asthma relief has become common place in our household. I developed the essential oil blend Breathe Green using Sweet Basil, Rosemary, Laurel leaf, Peppermint, Ginger, Eucalyptus, Ravensara and Lemon to respond to their immune and respiratory needs. A few days after I first blended Breathe Green I dispersed it into the car and successfully averted an Emergency Room trip. That was my first indicator that I was onto something with the Breathe Green blend. Last school year we used it in combination with asthma medications to successfully avoid respiratory infections, urgent care and emergency trips which had been the norm in the past.

On the first day of school I always carry a bottle of lavender with me to school. Everyone knows me as the aromatherapy lady so no one questions my lavender scented hand coming to touch the head of their teary anxiety ridden child. A simple method of helping moms and kids who are struggling with separation anxiety is to hand them a tissue with subtle scents of Lavender transferred from your fingers. It works every time not only does the Lavender calm the child but the interruption of the crisis helps to dissipate anxiety.

>> Want more information about aromatherapy? Check out our Introduction to Aromatherapy classes

>> Read Kayla's full-length article on the National Association for Holistic Aromatherapy blog

Receive a free gift from the Apothecary Shoppe

You've been selected to receive a free gift! Discover the soothing properties of therapeutic grade rosemary essential oil with this special Free Gift with Purchase offer.

Receive a free vial of ACHS distilled rosemary essential oil with any purchase made June 23-29, 2009*. Click here to add this promotion to your cart!

Hand-harvested from the ACHS Botanical Teaching Garden, this rosemary essential oil was distilled to maintain the highest quality of anti-inflammatory ester borneol acetate.

When used topically, rosemary essential oil also is attributed with antibacterial, antiseptic, and stimulant properties. When used as an aromatic--inhaled or diffused into the air--it is known for its nervine (sedative) properties.

You will receive this spray-free, undiluted, therapeutic grade essential oil with any purchase placed through the Apothecary Shoppe from June 23-29. Add this promotion to your cart.

*Offer good through Monday, June 29, 2009, or while supplies last. Additional student or graduate discounts do not apply. Cannot be combined with other offers. Available in-store, online, and orders by phone. Not available retroactively. No cash refunds.

To watch the rosemary harvest and distillation featuring ACHS President Dorene Petersen, check out ACHStv YouTube link here.

Rosemary Distillation at ACHS on June 17

You’re invited!

Ever wondered where essential oil comes from? Here’s your opportunity to learn more about the distillation process first-hand. Starting at 10 am on Wednesday, June 17, ACHS President Dorene Petersen will harvest rosemary fresh from the ACHS Botanical Teaching Garden, and will then lead a public distillation.

Come to participate or just come to watch… But be sure to bring a friend. This distillation workshop is open to the community. 10 am-1 pm. American College of Healthcare Sciences, 5940 SW Hood Ave., John’s Landing, Portland. For information, call ACHS at (503) 244-0726.

Did you know…

Rosemary Rosmarinus officinalis is a needle-like evergreen native to the Mediterranean. It is well known for its camphor-like scent and fresh, somewhat bitter taste. As a culinary ingredient, rosemary imparts flavor and aroma, and helps to facilitate digestion. When used topically, though, rosemary has antibacterial, antiseptic, nervine (sedative), and stimulant properties, among others.

To RSVP for upcoming ACHS community wellness events, including a U-Pick Lavender at ACHS on July 17 and a lavender distillation at Sherwood Lavender Farms on July 18, go to www.achs.edu and click on Community Wellness Classes.

Foraging for wild, medicinal plants and herbs

Foraging for wild food is not a "I just happened to see it" activity anymore. More and more websites are sprouting up with tips about what and how to forage native plants in your local neighborhood. So, what does "forage" mean? Generally, to forage for wild food is to search for and identify natural food sources safe for eating.

Whether in the country or an urban setting, wild foraging is a good way to incorporate local foods, including medicinal plants and herbs, into your everyday diet. For example, dandelion is a common weed found in many backyards. Medicinally, dandelion has a long history of use as a diuretic, tonic, and aperient. The tops can be eaten fresh in salads and the root, when dried, makes an excellent coffee substitute. (Before eating from the wild, make sure you have correctly identified the plant. For this, you may want to go foraging with a local expert or reference a reputable guidebook. Also, avoid plants that may have absorbed harmful toxins, such as plants growing by the roadside.)

In Portland, Oregon, where ACHS is based, some of the most commonly foraged foods include, pears, berries, walnuts, lavender, mint, and rosemary. (The ACHS Botanical Teaching Garden, for example, invites locals to cut fresh herbs. such as rosemary and chives, for personal use, and will host a U-Pick Lavender event in July.)

For information about wild foraging in Portland, check out the Urban Edibles website, and for foraging wild and edible plants in your area, check out foraging.com.

Click here for more information about upcoming ACHS community classes and to download free information about growing, harvesting, and using medicinal plants to support your health.

Grow your own herbs in a few easy steps

You don't have to have a big garden to grow your own fresh herbs. For those who live in apartments, don't have a backyard, or only like to garden small-scale, most herbs can be grown in ceramic planters.

If that's good news, you'll like what Master Gardener and ACHS Senior Vice President Erika Yigzaw had to say Saturday, May 9, at the ACHS From Your Garden to Your Kitchen Open House.

Although each herb is different, most are fairly easy to grow and use at home. There are just a few key things to remember. 1. Unless otherwise specified, herbs like full sun. 2. Herbs potted into planters should be watered about once a day. 3. Don't over water. As a general rule, water herbs so that the soil remains moist approx. one inch from the top.

Once your herbs are potted, what can you use them for? Most easily, herbs can be used on a meal-by-meal basis and either cooked into hot foods or eaten raw in salads. You also use fresh herbs to make your own herbal teas and infused oils for cooking and/or body care, as well as herbal medicine infusions and tinctures.

Click here to download free information about making your own herbal remedies, herbal teas, and organic gardening.

Additional tips for growing your own herbs include:

• When planting in peet pots, break up the peet and roots before planting.
  
• Do not plant above the base of the plant. Adding a top layer of soil can cause fungus.
  
• To keep bugs from your plants, include a decoy plant in your garden like artichoke.
  
• Before harvesting, find out the best method for that herb (for example, rosemary likes to be plucked, but peppermint can be snipped).
  

Click here for more information about dried herbs and herbal medicine classes.

Tips for making herbal teas from ACHS President Dorene Petersen

ACHS President Dorene Petersen showed workshop participants Saturday, May 9, how to harvest fresh garden herbs for making herbal tea.

When making herbal tea for pleasure, the selection of herbs included is personal. To help make herbal selections, though, Petersen invited participants to first rub the herb between their fingers, which releases the volatile oil and aroma, then to place a small piece of the herb on their tongue. Both exercises help gauge the strength of the herb. For example, rosemary has a fairly pungent taste; therefore, when making an herbal tea blend, you may want to include smaller amounts of rosemary than, say, peppermint.

Making balanced herbal teas from fresh herbs takes a bit of practice. However, during the workshop Petersen offered these tips:

1. You can make herbal teas from fresh or dried herbs at a 2:1 ratio, because fresh herbs contain more water. (For example, 1 teaspoon dried peppermint or 2 teaspoons of fresh peppermint.)

2. If using fresh herbs, Petersen prefers an individual teapot with a built-in strainer.

3. If using dried herbs, purchase empty tea bags so you can make and store your own blends. (This is also useful when traveling. For example, you can make a stress-relieving tea if you are a nervous flier.)

4. Pour your water while it is boiling.

Here is a list of some herbs you can try for herbal tea and their use:

• Lemon balm leaves: Headache and insomnia
• Calendula flowers: Indigestion, skin troubles
• Chamomile flowers: Headaches, nervousness, indigestion, ulcers, arthritis, and infection prevention
• Lavender flowers: Headache and nervousness
• Nettle leaves: Kidney troubles, hypertension, gout, hay fever, PMS, and scurvy
• Thyme: Colds, indigestion, cough remedy
  

For more blending herbal tea tips, download this free informational packet from the workshop.

5 stress-relief tips to protect your health

For some people exercise is relaxation. It is difficult to worry and fret about the mistakes and decisions of the day when you are coordinating arms and legs in a dance movement or running that extra mile up a hill. What’s more, relaxation is doing something you enjoy, absorbing yourself in the moment, and nothing else.

Emotional and mental relaxation is as fundamental to your health program as the food you put into your mouth. Do not neglect this aspect of your health regime, regardless of how busy you are.

For easy, at-home, do-it-yourself stress relief and health support, try these techniques:

1. Diffuse your favorite essential oils in your office and home. Lavender, neroli, and anise are pleasant, yet effective stress-reducing aromas.

2. Soak in a fragrant bath, scented with lavender or rose essential oils. Play some relaxing music, light an aromatherapy candle, read a book, and relax. Remember not to have the water too hot, and add the essential oils just before you get in, as they evaporate quickly.

3. Eat a good meal full of fresh vegetables and health-supporting herbs, like rosemary, which enlivens both the senses and digestion.

4. Remember to enjoy life. Do something fun: Walk in the park, watch a comedy, or savor a great meal.

5. Every night, before you go to sleep, write down five things you are grateful for in your life that day.

CLICK HERE for a free download about the history of aromatherapy.

Rosemary is a natural antibacterial herb

Native to the Mediterranean, rosemary is a needle-like evergreen with a camphor-like scent and a fresh, somewhat bitter taste. When used topically, rosemary has antibacterial, antiseptic, nervine (sedative), and stimulant properties, among others. As a culinary ingredient, rosemary imparts flavor and aroma, and helps to facilitate digestion.

In addition, Rosemary officinalis, is one of the earliest and most renowned of the English medicinal herbs. A powerful antibacterial herb, rosemary is often used in hair preparations and as an ingredient in soaps and toiletries and is best know as a memory and circulation support.

Discover the power of practicing sustainable wellness with simple solutions like adding herbs into your everyday diet.

Join our Herb of the Month Club and have high quality, organic, healing, therapeutic grade herbs delivered to our kitchen once a month. Each month an 8-oz package of the featured herb will automatically arrive, including an informational description of the herb and recipes and formulas to help promote your natural health lifestyle. Or, call (800) 487-8839 for information.