Perhaps you’ve had a diagnosis and prescription from a doctor that you thought a bit odd. But if you go in complaining of depression and the doc tells you to take up gardening, hear him out. Research has shown a direct correlation between Mycobacterium vaccae (a bacterium found in soil) and the serotonin levels in the brain.

 Studies of Mycobacterium vaccae

In a 2007 study, Dr. Christopher Lowry and colleagues at the University of Bristol, England, injected mice with a specially prepared solution of M. vaccae. In the control group, “they found that serotonin-producing neurons in…the dorsal raphe nucleus (region of the brain)…were more active in the treated mice….They also found increases in serotonin itself in the prefrontal cortex.” In a study with a second group of mice, Lowry stated that the bacteria “had the exact same effect as antidepressant drugs.”

But that is not all. Researchers continue to study the effects that this species of the Mycobacteriaceae family of bacteria might have on allergic asthma, cancer, depression, tuberculosis and various skin conditions—including leprosy. Naturally occurring in the soil, this bacterium is also the basis for a vaccine used to treat tuberculosis.

 How Serotonin Works

How does this work? Serotonin is a neurotransmitter found in the gastro-intestinal tract, platelets, and central nervous system of humans. About 90% of a person’s serotonin is found in the gut and regulates intestinal movement. The remainder is used by the CNS to regulate mood, appetite, and sleep. It also plays an important role in memory and learning. According to scientists from the Georgetown University Medical Center and a Canadian research institute, “serotonin is passed between key cells in the immune system, and that the chemical is specifically used to activate an immune response.” So, if exposure to M. vaccae through the soil increases serotonin levels in the brain, it stands to reason that the body’s immune system is boosted as well. And, if our body’s immune system is strengthened, than its ability to fight or ward off these other illnesses is strengthened.

So, does gardening, working in the yard, or merely taking a walk relieve the symptoms of depression or some of these other ailments? Lowry’s study shows that simply inhaling or ingesting M. vaccae can boost one’s mood. This finding suggests that simply mowing the lawn or walking a dusty road could expose one to a dose of this mood boosting bacteria. However unlike pharmaceuticals, a person cannot overdose on too much of the great outdoors.

 Other Natural Ways to Fight Depression

Simon N. Young, Editor-in-chief, Journal of Psychiatry and Neuroscience, and Department of Psychiatry, McGill University, Montréal, Quebec, reports in “How to Increase Serotonin in the Human Brain without Drugs” that exposure to sunlight and exercise can both help to elevate the mood in depressed individuals. In this article, Young states that in addition to the decrease in human exposure to bright light, “there has been a large change in the level of vigorous physical exercise experienced since humans were…engaged primarily in agriculture…and that the decline in vigorous physical exercise…may contribute to the high level of depression in today’s society.”

In light of these findings, if you couple the effects of M. vaccae on a person’s serotonin levels with that of the sun and exercise, gardening would be the activity of choice for those suffering from depression.

References:

• http://www.huffingtonpost.com/dr-larry-dossey/is-dirt-the-new-prozac_b_256625.html
• http://en.wikipedia.org/wiki/Mycobacterium_vaccae
• http://www.biopsychiatry.com/serotonin/immune-system.html
• http://discovermagazine.com/2007/jul/raw-data-is-dirt-the-new-prozac
• http://en.wikipedia.org/wiki/Serotonin
• http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/?tool=pmcentrez

Essential oils are added to many skin care products as a natural way of looking after your skin. However, there are many different essential oils to choose from; some essential oils are more suitable for certain skin types than others. Here’s a look at some suitable essential oils for different types of skin.

Using Essential Oils in Skin Care Products

You can add essential oils to various skin care products; these includes facial scrubs, moisturizing lotions, foot creams and sugar scrubs. You can make your own skin care products at home or use a cosmetic base to which to add the essential oils. If you know little about using essential oils, consult a qualified aromatherapist for further advice on the amount of essential oils to use in your products and any contra-indications for using a specific essential oil. In addition, pick up a good book on the subject.

Bases for Skin Care Products

Different parts of the body require different types of base products; for example, you wouldn’t normally use an essential oil blend for your feet on your face. The following is a quick guideline to the types of bases you should choose for the different parts of the body:

• feet – choose a richer, thicker emollient cream for your feet, particularly if you are treating dry skin. In addition, if you are making up a foot scrub, try a salt scrub, or a sugar scrub with large, abrasive particles
• face- choose a gentle exfoliant for your face. If you are using a scrub, choose ground oatmeal or apricots over sugar and salt scrubs. Try a gentle moisturizing lotion that has been specifically blended for the face
• body – use a general lotion or oil base for your body but pay attention to your skin type and any specific problem areas that might need extra care.

Essential Oils for Oily Skin

If you have oily skin, you will probably suffer from spots and blemishes on your skin. Oily skin is caused by the over production of sebum by the sebaceous glands. Teenagers are prone to oily skin, in addition to women suffering from PMT, or as a result of an illness. Oily skin can produce acne.

Essential oils that are antiseptic and anti-bacterial are a good choice for dealing with oily skin; these include:

• tea tree (Melaleuca alternifolia)
• geranium (Pelargonium graveolens)
• cypress (Cupressus sempervirens)
• cedarwood (Cedrus atlantica)
• lemon (Citrus limon)
• grapefruit (Citrus paradisi).

Essential Oils for Dry Skin

Dry skin is the opposite problem of oily skin; the sebaceous glands do not produce enough sebum. In addition, environmental factors, such as weather, can cause your skin to dry out. Dry skin can lead to itchy, red patches on your skin and it is likely that you could suffer from sensitive skin too if you have dry skin.

Use essential oils that are balancing and are gentle on the skin, if you have dry skin; these include:

• rose (Rosa damascena)
• lavender (Lavandula angustifolia)
• jasmine (Jasminum officinale)
• neroli (Citrus aurantium var. amara).

Essential Oils for Mature Skin

If you have mature skin, it is likely that you will also have wrinkles. Essential oils encourage the re-generation of skin cells by stimulating the circulation of blood (source: The Complete Book of Essential Oils and Aromatherapy, Valerie Ann Worwood). Essential oils for mature skin include:

• myrrh (Commiphora myrrha)
• rose (Rosa damascena)
• clary sage (Salvia sclarea)
• fennel (Foeniculum vulgare).

Aromatherapy Skin Care Products

Adding essential oils to skincare bases are a natural way to take care of your skin; however, you need to understand your skin type and the type of product base that you are using to choose the most suitable product for your body. Used correctly, essential oils are a useful tool for skin care.

References:

• The Complete Guide to Essential Oils and Aromatherapy, Valerie Ann Worwood
• Aromatherapy: An A-Z, Patricia Davis
• Aromatherapy for Women, Shirley Price
• Author is a certified aromatherapist.

Photo by QuintanaRoo

Years ago a friend lost his job as an engineer. Rather than seeking employment in the corporate world, he decided to farm. Not growing up on a farm, it took several years of poverty for them to see the fruits of their labor.

Why am I telling you this? One day his wife confided in me that the only fresh salads they got were from the weeds in the backyard. Unbelievable? Not really. The herbs growing in our backyards contain many more nutrients than the bags of iceberg lettuce in the produce section of the grocery that most of us call a salad. Let me introduce you to a wild salad—one of highly nutritious herbs—growing in my yard.

 Dandelion

The chief of salad greens, dandelion (Taraxaum officinale) cleanses your liver and kidneys and promotes digestion. It also delivers boron, calcium, and silicon; making it an excellent choice for preventing osteoporosis and other bone and muscle conditions.

“Young dandelion leaves make delicious sandwiches, the tender leaves being laid between slices of bread and butter and sprinkled with salt. The addition of a little lemon juice and pepper varies the flavor,” states the classic book on herbs A Modern Herbal by Mrs. M. Grieve.

 Chickweed

Grieve also says that when boiled, the young leaves of chickweed (Stellaria media) “can hardly be distinguished from spring spinach, and are equally wholesome.” A crawling perennial, this wholesome herb grows about six inches tall. It has hairy stems, ovate leaves, and star-shaped white flowers (from which the name stellaria comes). Chickweed is native to Asia and Europe, but you can now find it in most parts of the world. It is a wonderful addition to skin products and also contains compounds that aid digestion; making it the perfect salad green. “Apart from its medicinal uses,” says Andrew Chevallier, FNIMH in his Encyclopedia of Herbal Medicine, “chickweed is a tasty and nutritious vegetable.”

 Lamb’s Quarters

Another ideal addition to your salad is lamb’s quarters (Chenopodium album). Amazingly, this European relative of spinach actually tastes like spinach. It branches like a tree and unchecked, can reach up to six feet tall. However, for your salad, you would want the young, tender leaves. Diamond shaped, they appear to have white powder on the undersides. High in beta-carotene, calcium, potassium, and iron, lamb’s quarters provides more nutritional punch than its cultivated cousin. Some folks even harvest it from their field before plowing and can or freeze it just as they would spinach.

Now that we have the foundation for our salad, with what shall we top it? I could add a few red clover blossoms, a cup of wild berries, some sprigs of mint, or even some chopped green onions—all from the backyard.

But this only begins our produce foraging experience. My backyard, and probably yours as well, also has herbs for health, ones for tea, and fruit for dessert. What have you eaten from your backyard lately? I’d love to hear about your experiences in the comments.

References:

•  Modern Herbal by Mrs. M. Grieve
• Encyclopedia of Herbal Medicine by Andrew Chevallier, FNIMH

Disclaimer:

If you are not familiar with foraging, please use a field guide for proper identification or have an experienced forager accompany you before eating wild foods.

Photo by Chiot’s Run

Body scrubs are a great way to get rid of “dead” skin cells and re-vitalize your skin. If you have never tried a body scrub before, your body is in for a treat! There are many cosmetic beauty treatments out there that you can buy from pharmacy and grocery stores, but perhaps some of the best type of natural skin care treatments are the ones which you can make simply and easily yourself at home. You just need a few basic ingredients to get started and then you can make your own body scrub!

Basic Ingredients for Body Scrubs

Most body scrubs have a “base” of sugar or salt. However, if you are making a facial scrub, it is best to use something less abrasive for your base, such as oatmeal. The skin on your face is more sensitive and delicate and you use a facial scrub in a different way to the rest of your body.

However, with regard to using salt and sugar as a base, you will want to use a quality salt or sugar. If you are making a salt scrub, choose a salt base such as Epsom salts or Dead Sea salts. If you are making a sugar scrub, choose a sugar base such as brown sugar or turbinado sugar. Both salts and sugars are available in different granule sizes; choose a size you are comfortable with for using on your own body and skin type. Some granule sizes are more abrasive than others so, if you have delicate skin, you might want to start out with a smaller granule size.

How a Body Scrub Works

The salt, sugar or other base product in a sugar scrub acts an exfoliant that rids the body of any dead skin; the salt or sugar granules act as miniscule scrubbing “beads” as you massage the scrub in circular movements over the skin. Once you’ve applied the scrub to your body, leave on for 10 -15 minutes and gently wash off. Your skin should feel silky smooth!

Basic Recipe for Aromatherapy Sugar/Salt Scrub

You can combine both salt and sugar together in a body scrub or use each ingredient separately. I am a big fan of sugar scrubs but there is no reason why you couldn’t substitute salt in the following recipe (or split half and half):

• 3 oz sugar (brown/turbinado)
• 0.8 oz sweet almond oil
• 30 drops of lavender (Lavandula angustifolia) essential oil.

The above recipe makes approximately 5 oz sugar scrub.

Simply combine the ingredients together in a bowl and either use straightaway or store in a jar in the refrigerator for up to 2 weeks. This recipe is intended for home use only.

To make a more complex sugar scrub (with additional natural health benefits), add in other (appropriate) vegetable oils, essential oils and products such as honey. Both vegetable oils and essential oils contain therapeutic properties for different skin types, depending on the type of oil. In addition, choose high quality vegetable oils that have been cold processed and quality essential oils from a reputable supplier.

Basic Recipe for an Aromatherapy Facial Scrub

There are various ways to make an aromatherapy facial scrub but this is one recipe that I came up with for a client who was pleased with the results; this recipe is for oily skin. You will need to use different types of essential oils for other skin types:

• 0.5 oz ground oatmeal
• 0.5 oz ground almonds
• 5 drops of tea tree (Melaleuca alternifolia) essential oil
• 5 drops of lemon (Citrus limon) essential oil.

The above recipe makes 2 oz facial scrub.

Simply combine the ingredients together in a bowl; when you are ready to use the scrub, add a small amount of water to it in order to make a paste. Apply to your face and leave on for about 10 minutes; wash off gently. Discard any unused scrub mixture that you have added water to.

Natural Scrubs for Your Body

This article is a very basic introduction to making natural aromatherapy body scrubs. There are many different ingredients that you can use and combine to make natural scrubs at home. You can either read a good book on the subject or take a course in natural body product making to learn more; just make sure you understand the effects on your body of any ingredients you use. Used correctly, this is both a fun and natural way to take care of your body!

References:

• Aromatherapy: A Complete Guide to the Healing Art, Kathi Keville, Mindi Green
• The Complete Idiot’s Guide to Making Natural Beauty Products, Sally W. Trew, Zonella B. Gould
• Author’s is a certified clinical aromatherapist.

Photo by mhaithaca

Native to South America, pau d’arco (Tabebuia spp.) is found in various parts of the tropical/subtropical world. Its range includes areas of southern Florida and northern Mexico to northern Argentina, including the Caribbean Islands. Also known as tahibo or trumpet tree, the pau d’arco grows from 16 to 160 feet tall, depending on the species. Some species are deciduous and some are evergreen and they produce flowers from 1-4 inches in a variety of bright colors. However, it is the inner bark of the Tebebuia impetiginosa species of this complex tree that interests us.

The inner bark of pau d’arco brews a tea that tastes a bit like teaberries with a pleasant aroma and reddish color. Because of the benefits of the two phytochemicals lapachol and beta-lapachone found in this bark, taking the tea or tincture is prescribed by herbalists for a variety of ailments and benefits. Let’s look at a few here.

Anti-fungal

One of the most popular uses for pau d’arco is yeast infections. Often a result of using broad-spectrum antibiotics, vaginal yeast infections, oral thrush, or rashes in moist places occur from the overgrowth of Candida albicans in our bodies. Fortunately, phytochemicals found in pau d’arco have an anti-yeast action comparable to some prescription anti-yeast medications. To treat a yeast infection with pau d’arco, drink the tea liberally, add the powdered bark to a salve, or cook up a concentrated decoction and apply frequently. You may also use these treatments for other fungal issues like ringworm, athlete’s foot, or nail fungus.

Immune Booster

According to James A. Duke, PhD, in his book The Green Pharmacy Herbal Handbook, low doses of isolated formulations of the two phytochemicals, lapachol and beta-lapachone, will boost the body’s immune system. This, coupled with its antiviral properties, makes it appropriate for use with influenza, Epstein-Barr virus, chronic fatigue syndrome, and mononucleosis.

Anti-inflammatory

Another active constituent found in pau d’arco is quercitin. Quercitin is a plant-derived flavonoid known for its anti-inflammatory properties. Herbalists and physicians alike frequently prescribe quercitin for inflammatory conditions. According to The Encyclopedia of Herbal Medicine by Andrew Chevallier, FNIMH, “Lapacho reduces and relieves inflammatory problems, especially in the stomach and intestines.” This action would make it an appropriate herb for colitis and irritable bowel syndrome. Other uses include treatment for fibromyalgia and rheumatism.

Like many herbs used widely in the past, pau d’arco is now under scrutiny and its use is controversial. Known side-effects include nausea and gastro-intestinal distress. Although the toxicity of Tabebuia impetiginosa is relatively low, often other species are found in over-the-counter products. According to Dr. Duke, “The whole bark presents no known threat of serious side effects, although some people might get nauseous. Isolated lapachol and beta-lapachone do pose grim risks.” Pau d’arco also has blood-thinning properties. So if you take anticoagulant medication or use any other anticoagulant herbs like garlic, I would find an alternative. If using this herb interests you, proceed cautiously or consult a natural health care provider.

Photo by Zero-X

As a certified and practicing aromatherapist, I have more books than I care to admit to on my own aromatherapy bookshelf; however, if you are just starting out in the world of aromatherapy, you might be more than a little confused as to which book you should purchase first. There are many aromatherapy books on the market for the beginner, but the following books are my personal recommendations for the beginner, based on my own research, experience and ease of use.

What is Aromatherapy?

Aromatherapy is the art and science of using essential oils in therapeutic practice for the treatment of particular health problems. Unfortunately, the term aromatherapy is misused by the fragrance industry and many products are described as aromatherapy when they are in fact not a true definition of the subject. The following books are an introduction to the world of therapeutic aromatherapy practice regarding the use of true essential oils.

Aromatherapy: A Complete Guide to the Healing Art

Aromatherapy: A Complete Guide to the Healing Art is written by Kathi Keville and Mindy Green. According to the information provided on the back cover of the book, Kathi Keville has had more than forty years in the field of aromatherapy, massage and herbalism. Mindy Green has also worked in the area of natural products, aromatherapy and herbalism for over thirty five years.

I find this book extremely easy to read and understand from the point of view as a beginner to aromatherapy. It also covers what I consider to be the basics for an an introduction to aromatherapy. In addition, there are a lot of aromatherapy recipes provided in the book so that you can make products such as aromatherapy lotions, scrubs, creams and other natural beauty and skincare products.

Other chapters in the book cover the history of aromatherapy, scent, the major systems of the body and how they relate to essential oils, massage, blending, chemistry of essential oils and a profile of some of the most popular essential oils themselves. Safety precautions for using both herbs and essential oils are also discussed.

Aromatherapy Workbook by Marcel Lavabre

This book should not be confused with Aromatherapy Workbook by Shirley Price (discussed below). This particular aromatherapy book is written by Frenchman Marcel Lavabre who now lives in the United States. Lavabre has had the experience of an education in the French world of aromatherapy before moving to the United States in 1981, when aromatherapy as a profession or industry was little known.

The Aromatherapy Workbook covers the areas of aromatherapy in history, the extraction of essential oils, the chemistry of essential oils, botanical families in relation to essential oils, blending and essential oils themselves. I particularly like the chemistry section that has diagrams of the main essential oil chemical components.

Aromatherapy Workbook by Shirley Price

Another book by the same name but by a different author, this Aromatherapy Workbook is a great introduction to the newcomer to aromatherapy. However, it is, at this current time out of print, but you can still pick up a used copy via secondhand bookstores and through Amazon.com.

Aromatherapy Workbook is written by world renowned British aromatherapist Shirley Price whose daughter Penny Price continues the family tradition today with her own aromatherapy business and school in the UK, Penny Price Aromatherapy. Price’s book covers the history of aromatherapy, extraction methods for essential oils, the chemistry of essential oils, plant families, safety of essential oils, carrier oils and personal case studies (and tips) of uses of essential oils.

Other Aromatherapy Books for the Beginner

There are several other aromatherapy books that are also suitable for the beginner to aromatherapy, such as The Illustrated Encyclopedia of Essential Oils by Julia Lawless, but this book, like several others focuses predominately on one particular aspect of aromatherapy (in this case, essential oil profiles). The books which I have discussed above give a good, overall introduction to aromatherapy. However, there isn’t a book that covers everything that you would like to know about aromatherapy, whether you are a beginner or an advance student, so you will probably find that whichever book you buy first, it will be the first of many in your aromatherapy library!

References:

• Aromatherapy: A Complete Guide to the Healing Art, Kathi Keville, Mindy Green
• Aromatherapy Workbook, Marcel Lavabre
• Aromatherapy Workbook, Shirley Price
• Author’s own experience

Photo by Simon Cocks

Vitamins are essential to us in order to help our bodies function efficiently and to keep us in good health. Vitamins are found in various foods, in addition to being naturally manufactured by our bodies. However, sometimes we need some help in the form of vitamin supplements; it can be difficult knowing which vitamin supplement to choose unless you know the purpose and function of each one. This article summarizes some of the uses and functions of the most common vitamins.

Vitamin A

Vitamin A is associated with eye disorders, such as night blindness, and skin disorders, such as acne. It is also needed for immunity and maintenance of the skin. It helps with bone formation and acts as an antioxidant. (source: Prescription for Nutritional Healing, James F. Balch, Phyllis A. Balch). However, a deficiency in vitamin A is uncommon, with the exception of developing countries (source).

Vitamin A can be found in green and yellow fruit and vegetables such as asparagus, apricots, carrots and yellow squash, in addition to fish liver oils. Some plants and herbs, such as fennel seed, lemongrass, rose hips, sage and hops also contain vitamin A. Vitamin A is a fat soluble vitamin.

Vitamin B

There are several types of vitamin B; these include vitamin B1, B2, B3, B5, B6 and B12. Vitamin B is a water soluble vitamin. The function of the B vitamins include:

• brain function (vitamin B1)
• nerve health (vitamin B5 & B6)
• skin health (vitamin B3)
• eye health (vitamin B2)
• formation of red blood cells (vitamin B12).

Vitamin B also helps with the functioning of various other functions in the body. Sources of Vitamin B include:

• brown rice
• egg yolks
• fish
• meat
• milk
• nuts
• asparagus
• potatoes
• carrots
• sea vegetables (vitamin B12) (source).

Vitamin C

Vitamin C is an anti-oxidant and is important in protecting the body against infection, colds, flu, tissue growth and repair, promotes wound healing and increases the absorption of iron. A lack of vitamin C might be caused by smoking, alcohol consumption and the taking of drugs such as anti-depressants and analgesics (source: Prescription for Nutritional Healing, James F. Balch, Phyllis A. Balch).

Vitamin C is found in fruit and vegetables such as oranges, tomatoes, cabbage, green peppers and grapefruit, in addition to cranberries, blueberries and lemons (source). Vitamin C is also a water soluble vitamin.

Vitamin D

Vitamin D is needed by the body for a number of functions such as the absorption of calcium, healthy bones and teeth, thyroid function and blood clotting. The reason that many people become deficient in vitamin D during the winter months is that they do not receive enough Vitamin D from sunlight, a natural source of vitamin D, that enables the body to keep and convert enough vitamin D in the body.

You can find vitamin D in dairy products, eggs and fish liver oils. Vitamin D is a fat-soluble vitamin.

Vitamin E

Vitamin E is another anti-oxidant and is a fat soluble vitamin. Anti-oxidants such as vitamin E help to protect against cardiovascular disease. In addition, vitamin E helps to protect against cell damage and in the manufacture of red blood cells. Vitamin E also helps the body utilize vitamin K and vitamin A.

Vitamin E exists in eight different molecule formats within two groups known as tocopherols and tocotrienols. Sources of vitamin E include sunflower seeds, eggs, mayonnaise, liver, nuts, spinach, beet, asparagus, legumes and cold pressed vegetable oils (source).

Vitamin K

Vitamin K is important to the role of blood clotting in that it is needed to produce prothrombin. It also helps to promote healthy liver function. Vitamin K is found in asparagus, safflower oil, green leafy vegetables, egg yolks and liver (source). Vitamin K is a fat soluble vitamin.

Vitamin Supplements

Most vitamins can be found in similar foods such as fruit, vegetables, dairy products and fish; vitamins exist in different levels within these foods but if you maintain a healthy diet, you should be absorbing adequate vitamins. However, sometimes the body needs a helping hand if you have a specific disease or problem. If you are unsure about taking vitamin supplements (and how and which ones to take), consult your medical practitioner for advice before using them.

Photo by bradley j

Imagine, if you will, buying a complete meal in a bag. No thawing from the freezer, no chopping or dicing, not even cooking required. Just pop the pieces straight from the bag into your mouth, potato chip style, and you have all your required daily allowances of protein, carbohydrates, vitamins, and minerals. Sound great? No, I didn’t think so. Well, how do you think your dog feels about his kibbles?

Why do we strive to buy organic, fresh, and local and yet give our constant companions factory food? Since this is National Pets are Wonderful Month, I’d like to look at what would be involved in making your own dog food.

Protein

Raw meat from grass-fed, free-ranged animals is the healthiest choice. Why raw? Richard H. Pitcairn, DVM, in his book Natural Health for Dogs and Cats recommends raw meat “on the basis of research, clinical practice and the natural habits of predators since the beginning of time.” If you are concerned about pathogens or parasites in the meat, freeze it before serving.

Grains

Since wheat and corn are common allergens, I like to use brown rice. But if your dog has no issues with the wheat and corn, by all means add them to your recipe. Millet is a grain high in protein. Oats are relatively inexpensive if you are feeding a large dog. Remember, a variety will give you a nutritional advantage.

Eggs

Eggs are a complete protein and a wonderful source of vitamin A. Dogs love them. For added benefit, blend the eggs shell and all in a blender until the shells are finely ground. Serve raw mixed with other ingredients.

Vegetables

My miniature pinscher begs for pieces of carrot, raw green beans, or other vegies when I’m preparing them for supper. Once, while canning peaches, we caught him nibbling on them through the sides of the bushel basket. Don’t hesitate to add raw or steamed vegetables to your dog’s food recipe. They add needed vitamins, minerals, and roughage to the diet.

Supplements

Garlic, essential fatty acids, greens, apple cider vinegar, and vitamin e are a few of the necessary supplements you will want to add to your raw dog food recipe. Adding these things assures your canine companion is getting all that he needs.

Recipes

Personally, I feed my miniature pinscher a raw meatball with rice and raw vegies once per day. The rest of the time, I keep an all-natural kibble available. For this article, I asked a friend to share her complete raw food recipe. Since I hesitate to share just one recipe, a few links that follow Dr. Billinghurst’s Biologically Appropriate Raw Food (BARF) Diet follow.

• http://vonhapsburg.homestead.com/barfdiet.html
• http://www.rawfoodlife.com/Raw_Pets/Raw_Pet_Recipes/raw_pet_recipes.htm#dog
• http://www.seefido.com/html/model_barf_diet.htm

Basic Raw Dog Food Recipe

Mix in large bowl:

• 2-3 cups frozen greens
• 2 cups vegetables
• 2 cups fresh or frozen fruit
• 2 cups organ meats
• 10-12 cups ground meat (chicken with bones, beef, lamb, rabbit with bones, or turkey with neck bones)
• 4 cups cooked grains

Blend in blender:

• ¼ cup ground flax seed
• 8 well-beaten eggs with shells
• 2 cups yogurt, kefir, or whey
• 3 Tbsp cod liver oil
• 1600 IU vitamin E
• 3 Tbsp apple cider vinegar
• 5000 mg vitamin C with bioflavonoid
• ¼ cup kelp
• ¼ cup alfalfa powder or other green powder
• Bonemeal (if bone not included with meat)
• 1/4 cup brewers yeast
• Small amount of Garlic

Combine two mixtures.

References:

Natural Health for Dogs and Cats by Richard H. Pitcairn, DVM, PhD & Susan Hubble Pitcairn

http://www.barfworld.com/

http://www.drianbillinghurst.com/index.php

Insomnia is a condition that most people suffer from at some point in their lives; lack of sleep can leave you feeling exhausted, irritable, forgetful, anxious and with a feeling of fogginess. Although you can often find relief in prescription and over-the-counter sleep medication, most do not come without unwanted side effects. The following herbs and essential oils are natural remedies that I have tried for insomnia and have found some relief with using them.

Lavender for Insomnia

Lavender (Lavandula officinalis) can be used in a couple of ways as a sleep aid; you can use dried lavender buds in sachets or pillows or use the essential oil in a spritzer.

Lavender filled pillows and sachets are ideal to help babies and children in sleeping; in the past, dilly pillows (fragrant filled pillows of lavender and dill) were used to lull children to sleep in Europe. Today, you can use lavender filled sachets in much the same way, by slipping the sachet under baby’s pillow or leaving it on the nightstand. In addition, adults can heat up a lavender filled pillow and place it over the eyes to relax before going to sleep.

You can also make up a water based spritzer with lavender essential oil (and chamomile) and spritz it lightly on your pillow before going to sleep.

Chamomile to Help You Sleep

Chamomile (Chamaemelum nobile) is another well known herb that is often used as a sleep aid. Available in herbal format from health food stores, you can also take it as a tea or use it in essential oil format. If you are using it as an essential oil, blend it in a water based spritzer as discussed above. The essential oil is gentle enough to be used with children, if you administer it correctly and dilute it before use.

Chamomile is an ever-green perennial herb with daisy-like flowers; it has an apple-like scent. It has been used medicinally for thousands of years and was one of nine sacred herbs in use by the Saxons (source: The Aromatherapy Garden, Julia Lawless).

Valerian as a Sleep Aid

Valerian is a herb that is often referred to as the “natural alternative” to the prescription drug valium. There is in fact no relation between the two commodities but it is believed that they both work in similar ways and are used for similar conditions.

Valerian (Valeriana fauriei) is commonly used to treat anxiety, stress and insomnia. Some people may actually fall asleep faster with the use of valerian and have a better night’s sleep too (source). You can take it as a herbal supplement in capsule form, as a tea or in an alcohol (free) base as a tincture. It has a strong taste.

Valerian is a perennial herb with purple-white flowers and thick, gray colored roots that has been used since Medieval times; it is the root which has the odor and the part of the plant that is used medicinally. You can also use valerian as an essential oil.

Melatonin for Sleep Problems

Melatonin is naturally produced by your body and helps to regulate your body clock; however, sometime a supplement of melatonin is required to help your body re-adjust to its natural rhythms and to help you get a better night’s sleep.

Melatonin produced by the body decreases with age Melatonin production is also affected by light and requires darkness to produce more effectively; a disruption to the body’s natural cycle, such as jet lag or night shift work, will affect melatonin production too.

Melatonin is usually taken in capsule or tablet form to help with insomnia.

Cautions for Using Natural Sleep Aids

Be aware that some of the above might interact with other medications that you are taking and it is advisable to consult your health practitioner before taking. In addition, some conditions, such as pregnancy and high blood pressure, might be contra-indicated for use. The use of melatonin and other herbal supplements are not endorsed by the FDA, so use your own judgment and do your own research on the suitability of a particular product as a natural sleep aid for insomnia.

However, I have found relief from insomnia at different points in my life by using all of the above herbs and essential oils.

References:

• The Aromatherapy Garden, Julia Lawless
• The Illustrated Encyclopedia of Essential Oils, Julia Lawless
• University of Maryland Medical Center: Valerian
• University of Maryland Medical Center: Melatonin
• Author’s training and experience

Photo by En Bouton

As a child I remember my grandmother carrying around a bottle of tiny pills she would drop into her coffee or tea. She said it was better for her than sugar. Used as an artificial sweetener since the late 1800s, those little pills (saccharin) would later carry a warning label that they caused cancer. Since further studies, the FDA removed that label. So my question is, does anyone really know? Personally, I’d rather use a natural sweetener, not one formulated in a chemist’s laboratory. Introducing stevia…

Native to Paraguay, Stevia (Stevia rebaudianais) is an herb said to be up to 300 times sweeter than sugar. It can be used straight from the herb bed, or in a processed form of drops or powder. Not only is it sweet with zero calories, studies have shown its sweet glycosides to have a positive effect on those with blood sugar issues. Although some might complain of an aftertaste when used in drinks, stevia is heat-stable and can be used in baked goods successfully. Let’s look at the different forms.

Loose Leaf

Like any herb, you can buy stevia leaves in the dried form. Or, you can grow it and make your own sweetener. The dried leaves contain about 8-12% of the sweet glycosides and work great to sweeten your iced tea. To make a gallon of tea, I pour about a quart of boiling water over 6 regular-sized tea bags and roughly two tablespoons of stevia leaves. (You will have to experiment with the amount here, to suit your own taste preferences. The longer you steep the tea, the more of an aftertaste the stevia leaves.) After steeping, I strain into my gallon pitcher, and add ice and cold water. Considering the price of evaporated cane juice recently jumped up 50%, using stevia provides quite a savings for a large family drinking sweet tea in the summer.

Concentrated drops

Sold in 2-ounce dropper bottles for around $10, you only need 1-4 drops to sweeten most beverages. For a great substitute to soda, you can add a few drops of flavored stevia extract to water, or even seltzer or soda water. Lara DeHaven, The Texas Homesteader, discusses her struggle to eliminate soft drinks from her diet. As we know, most soft drinks are sweetened with high fructose corn syrup or artificial sweeteners that have adverse effects on our health. Lara’s alternative? Mineral water with flavored stevia drops.

Stevia powder

If you like to bake sweet things, but want to cut back or eliminate the sugar, try stevia powder. Containing 85-95% sweet glycosides, a 25-gram bottle of the powder equals almost 17 pounds of sugar. To substitute in your favorite recipes, you use ½ teaspoon to a tablespoon (depending on the brand and whether it contains fillers) to replace a cup of sugar.

What about you? Have you ever tried using stevia? Please share your experiences in the comments.

References:

http://www.sweetleaf.com/

http://en.wikipedia.org/wiki/Stevia

Photo by Arria Belli