I sit at my desk in my library while the old maple tree outside the window dips and sways. It's a wild October day with the wind blowing furiously from the South. In Ayurveda, Vata (the combined elements of air+space) is increased when the weather is windy. This means I might experience heightened anxiety, feeling uncertain, unstable, and fearful, and I have a tendency to spend more time wrapped up in my thoughts.
My digestion is always aware of a windy, Vata day; if I haven't eaten properly, I will most likely experience gas and bloating, especially in the afternoon (2-6pm) which is Vata time of day. I may also be awake sometime between 2-6am worrying about everything and anything.
How can one feel best during Vata season (which tends to be Autumn) or in Vata weather (cool or cold, moving/windy, dry, light)? Think about nurturing and nourishing yourself. Your digestion needs some TLC to counteract Vata's effects. Food-wise, you need warm, soft, nutritious foods with plenty of liquid to keep your digestive system purring and prevent constipation, gas, or bloating.
I've included a short list below of suggested foods/prep methods as well as a skip it list. Also check out Dr. John Douillard's LifeSpa Fall/Winter Grocery List to print out and stick on your fridge. I've had this list on my fridge for several years. It can help you figure out what kinds of ingredients to cook with.
Please remember that Ayurveda respects the individual. Everyone is different. For example, you may be able to eat plenty of beans or a raw salad with no problem, and your partner may need to give them a break for now. Pay attention to what you eat and how food makes you feel at different times of the year. You have sovereignty over your own health and by paying attention, you can experience a greater level of wellbeing.
The Eat It List
The Skip It List
My recommendations for Vata Season foods are suggestions based on my own experience as well as what I've learned studying Ayurveda in the last four years. Please only do what is right for you. You know your body, what you can or can't tolerate, what you're allergic to, etc. Please consult your healthcare provider with any concerns or questions about food choices.
By following a seasonal diet, based on the part of our planet that you live in, you will become more aware of and connected to the natural world, which we are all part of. And you may experience greater balance and wellbeing for yourself. If you'd like to read more, check out Banyan Botanical's Seasonal Guide for Vata Season. Next week, I'll talk about daily habits for Vata Season.
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Herbal tinctures are a form of plant medicine used by Western herbalists. Whether you're a clinically trained herbalist, a folk, community, or family herbalist, tinctures are easy to make, easy to use, and effective.
My formal herbal training so far has been based in aromatherapy (Western) and Ayurvedic herbalism (Eastern). Ayurveda differs from Western herbalism in that it usually requires rather large doses of bitter or otherwise not very palatable herbs. (If you can get Americans to swallow several grams of powdered herbs in hot water a few times a day, it's a small miracle. Let's face it, we're wimps.) I usually put powdered Ayurvedic herbs, such as Triphala, Shatavari, and Dashmula, into capsules with my capsule filling machine.
Large doses can make sense because most herbs are gentle and subtle compared to a tiny pharmaceutical pill. And sometimes a pharmaceutical option is what we need. But for all the times when it's not, we can use plant medicine, along with other modalities, to work with our bodies and nurture them back to balance.
When it comes to Western herbalism, tinctures are an easy way to take medicine. Just put the drops in water and drink. My number one tincture, my favorite plant ally, is St. John's Wort. Depression runs in my family, and it's something that's always with me, along with its friend, anxiety. Sometimes it's just a small shadow in the corner and sometimes it threatens to take over. But it's always been something I address in natural ways.
And before I talk about St. John's Wort any further, if you're thinking of trying it, make sure you read this article that lists side effects as well as contraindications with many pharmaceuticals. Educate yourself about your own health and always check with your health care professional before taking any new drugs, herbal or otherwise.
St. John's Wort may reduce the symptoms of mild to moderate depression, anxiety, PMS, menopause, ADHD, can improve sleep, and more. My experience with it has been excellent, but I don't take any pharmaceuticals and was aware to look out for possible side effects when I started taking it. (I never experienced any side effects.)
OK, so how do you make a tincture? Here you go!
Easy Tincture Recipe
1 clean pint mason jar with lid
bulk dried St. John's Wort or other bulk dried herb
vodka or other flavorless alcohol
Label or tape
Fill the jar 1/3 to 1/2 full of dried herbs. Cover with vodka and screw on the lid. Label and date the jar and put it on a dark, dry shelf. Check it every day or so, giving it a gentle shake, topping up the jar with more vodka so the herbs stay covered.
Let it sit for 4-6 weeks, shaking every once in a while, then strain through cheesecloth into a clean jar or into clean dropper bottles. Label and date the jar or bottles.
Health Disclaimer: Any statements or claims about the possible health benefits of herbs, essential oils, flower essences, or other plant medicine I write about on my blog have not been evaluated by the FDA and are not intended to diagnose, treat, prevent, or cure any disease or condition. The words in this post are my own opinions, based on my own experiences. Please see your health care professional before you take any supplement and if you need medical treatment of any kind.
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Today on Instagram Live (watch video below), I shared some herbal, Ayurvedic, and aromatherapy remedies for keeping your sinuses healthy through the winter. If you live in place that experiences cold winters, you probably have indoor heating. This can dry out your sinuses quite a bit, which can lead to sinus congestion, sinus pain, nosebleeds, and even ear pressure/congestion/pain.
Allergies can also irritate your sinuses. Mold, dust mites, or animal dander could exacerbate this problem. I invested in a good air purifier a few years back, a suggestion of the allergy doctor I go to. As long as I keep the filters clean and change them when needed, it helps to lessen allergy symptoms. I also diffuser essential oil blends that are beneficial for sinus and immune health...you can read through the list of some of my favorites below.
In Robin Rose Bennett's book The Gift of Healing Herbs, she mentions Elder Flower as an immune strengthener and a help for draining congestion from the sinuses and even the ears. She has recipes for an Elder Flower infusion (tea) and an Elder Flower steam to help clear sinuses. You can watch the video for specifics.
Ayurveda recommends using oil in the nose (and ears) during the cold, dry months. You can purchase a Nasya oil from an Ayurvedic shop like Banyan Botanicals, (US only) but you can also use a plain vegetable oil you have on hand: olive, sunflower, coconut, avocado...All you do is take a little oil on your pinky finger and gently massage it into the inside of your nose.
There are also many essential oils that will support sinus health and keep your breathing open and clear.
My list of favorites includes:
How do I use essential oils this time of year? Mostly, I diffuse them. I have diffusers in my bedroom, on my desk, and in the kitchen. I highly recommend the cool-mist water diffusers, especially during the winter months, because they add some much needed moisture to the air.
But another great way to use essential oils for sinus health is with an inhaler. It looks a bit like a lipstick tube and has a cotton wick inside which you can apply drops of essential oils onto and then breathe it in as often as you'd like. You can also get a cotton ball or cotton pad, apply drops to that, and hold it up to your nose.
In my shop, I offer three diffuser blends that are excellent for sinuses: Forest Song, Winter Wellness, and Breathe Clear. You can purchase them separately or at a discount together in a Winter Sinus Health Bundle.
I will be sharing a video on how to make Elder Flower infusion in Week 2 of Winter Vitality & Renewal Program. You can sign up and get access to that and so much more!
If you have questions about the program or content in this blog post, please email me: delicatahouse@gmail.com.
]]>You may have woken up one day recently and decided it was time, or you may have been working on letting stuff go for years. If you've just started this journey, you're in good company. And as long as you set your intention and move toward this letting go in, you're on the right path. Whether it takes a moment or years is to be determined.
You may receive talk therapy or counseling through all or part of your journey. You may keep a journal. You may read books to help you understand the process. You will find that taking long walks, gardening, and just being in nature will help you heal.
As a support to my own process, I have found gardening to be a healing experience. To engage in a reciprocal relationship with the earth, to care for plants, to give back is has helped my soul to mend. The trees and herbs, especially with their gentle strength have been my plant companions during this rather solitary year.
The book The Wild Remedy: How Nature Mends Us by Emma Mitchell is a month-by-month look at how one woman experienced nature's healing as she struggled with depression. This book has beautiful watercolor, natural flat lays, and the writing makes you want to be in the English countryside with her. Oh, and the book starts with the month of October!
I am taking my Oregano Flower Essence every day and using the Release essential oil blend. Why? Because plants can aid us as we heal emotionally and mentally. Cypress (one of the oils in the Release blend) has particularly been a close ally over the past several years since my divorce. Whenever I've been overwhelmed by sadness, I have used Cypress in my diffuser with a few other oils such as comforting Lavender, cheerful Sweet Orange or Grapefruit, and grounding Vetiver.
This month, I have felt the strength of the flower essence and essential oils. Every day I speak out what I am releasing and who I am forgiving. As new hurts come up, I am working on forgiving and releasing right away, rather than adding them to the pile. Because new hurts will come up, particularly with close family or friends...(I am NOT talking about abuse, just everyday interactions with family members that can cause hurt.)
Another extremely helpful action I took this month was to read Desmond Tutu's The Book of Forgiving to gain some insight into the process. There are four steps on the path: Telling the Story, Naming the Hurt, Granting Forgiveness, and Renewing or Releasing the Relationship. It was helpful for me to learn that we can straddle two steps, or go forward and then go backward as we work through the process. It's different for everyone and we just need to take the time we need.
As you work on your own inner healing, know that you are surrounded by others who are walking the same path with you and remember that plants offer their help to you always.
]]>If I'm not careful, every year by mid-November, my good self-care habits and intentions fly out the window as I slog away at work and try to fit one more thing into my schedule. But with each trip around the sun, I have become increasingly sensitive to stress, and my body, mind, and spirit cannot handle being ignored.
For instance, if I work past lunchtime, instead of eating when I'm hungry, my blood sugar dips low and I'm tired, dizzy, cranky, and get a headache.
If I stay up too late hunched over my computer--to get just one more thing done--I have a difficult time falling asleep and whatever sleep I do get leaves me feeling not very well rested.
If I fail to move my body and meditate because "I don't have the time" my joints get sore and creaky, my outlook is negative, and I feel stressed, out of shape, and have low energy.
But it's true that we all have so much to do and so many places to go this time of year. So how can we have a satisfying holiday experience while still practicing good self-care habits?
There are two ways that I can think of to have a holiday season that aligns with who you are and how you want to feel and still leaves room to take care of yourself and enjoy this festive time.
1. Ask for what you want and need. For example: maybe you could ask a spouse to make dinner more often, ask the kids to step it up with household chores, ask a friend if she could help you decorate for a party.
2. Say no and let go...of the idea of the "perfect" holiday. In order to slow the season down, you'll have to say no to some things. Maybe you can bake 2 kinds of cookies, not 10. Maybe you can sign up for one charity event, not three. Maybe you don't need to put up quite as many lights outside as you usually do. Maybe you get Chinese takeout on Christmas Eve instead of that huge Italian dinner you make that everyone loves, but leaves you exhausted. (I'm looking at you, Mom.)
When I was younger, I wanted to give my kids and family the perfect Christmas experience. The month of December was a blur of church events, recitals, and activities that left me with little time for self-care.
I always stayed up late on Christmas Eve wrapping gifts or doing last minute preparations. I'd get up early, serve homemade cinnamon rolls for breakfast, have my whole family over for dinner around 2pm, followed by a 5pm dessert open house when extended family and friends would come over. I would be dizzy with exhaustion the whole day and couldn't wait for it to be over!
Then one year, I was actually sick with a fever, but still had to do all the things. That did it! My idea of a perfect Christmas had made me sick. So I smartened up and began to do less and ask for help more.
We are a just a week away from Thanksgiving Day in the U.S., which hurls us into the craziness of the commercialized Christmas season. Rather than live the season the same way year after year, what if you really did things differently? I invite you to sit with yourself and ask yourself these questions and then shape the next month in a sensible way that will leave room for self-care, wonder and delight.
Write down your idea of a memorable holiday season: how would you feel, what would you have time for?
Which holiday traditions do you or your family most look forward to each year? (Baking cookies with the kids or with friends, advent readings, attending a religious service, caroling, dinner with family…)
What things could you let go of this year?
What does your self-care routine look like during the holiday season?
What would your ideal daily and weekly self-care routine look like during this time? Be specific.
In order to have a ___________________ holiday season, one in which I take care of myself, enjoy the festivities with my loved ones, I need to: (Hints: ask for help from partner, kids, don’t sign up for as many events/activities, etc.)
As you're thinking about the next month, make sure you make yourself a priority. No, this is not selfish! Women especially can struggle to take care of themselves. But guess what? You need to take care of yourself for you and for your family's sake. Don't wait to see what everyone else is doing before you decide when you can "fit in" self-care.
Have you ever heard that story about the rocks and sand in the jar? If you put all the sand (unimportant, trivial matters) into the jar (your daily schedule) and then try to fit in the rocks (the priorities) you can't do it. But if you put the rocks into the jar first, you can fit the sand around them. Your self-care is a rock. Put it into the jar first.
1.Move your body
2.Drink enough water
3.Eat healthy food
4.Spiritual Practice (examples: prayer, meditation)
5.Get enough sleep/rest
6.Do something you enjoy
7.Practice gratitude
OK, I'd love to hear your thoughts on how you are designing your holiday season this year.
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Interestingly, in the middle of all this sun and hope and good vibes, I am dealing with anxiety. If you struggle with depression and anxiety, do you find that anxiety heightens during months of fluctuating weather, such as Spring and Fall? Mine does. And as a result, I am always looking for tools that I can use to settle my mind and emotions. I do yoga, drink herbal teas, take an herbal supplement and use essential oils in various ways to alleviate anxiety.
Today I have two aromatherapy blends to share with you that combine some of my favorite oils that will help with grounding, calming, centering, steadying, etc., along with plenty of other benefits.
First, is a massage blend. I chose four essential oils for this blend:
Vetiver: Vetiveria zizanioides;Part of plant used: Roots of grass; Botanical family: Poaceae; Vetiver is strengthening to the immune system, eases muscular aches and pains, helpful for anxiety and depression, nourishing and healing to the skin, is grounding, centering, gathers your thoughts together when you feel scattered in your thinking, is balancing and stabilizing.
Black Spruce: Picea Mariana; Part of plant used: Needles; Botanical family: Pinaceae: Black Spruce is a decongestant, eases minor pain and inflammation, is antimicrobial, antispasmodic, builds confidence, is revitalizing to the mind.
Lavender: Lavandula angustifolia; Part of plant used: Flowering tops; Botanical family: Lamiaceae:Lavender is anti-inflammatory, is good for wound healing, eases muscular aches and pains, is calming and soothing, eases and helps with nervous exhaustion, anxiety, depression, and panic attacks.
Green Mandarin: Citrus reticulata: Part of plant used: Peel/zest of fruit; Botanical family: Rutaceae: Green Mandarin is useful for easing nervous tension, anxiety, depression, headaches, stress, is nurturing, warming, calming.
In a 2 oz. PET plastic bottle or glass bottle, combine the following:
5 drops Vetiver
8 drops Green Mandarin
13 drops Black Spruce
18 drops Lavender
After you add the essential oils to the bottle, fill the rest of it up with refined sesame oil, olive oil, sweet almond oil, or jojoba. Screw cap on tightly, shake well, and store in a cool, dark place.
To use: Massage into back, shoulders, chest, arms, legs, feet.
The second is a diffuser blend. Here are the essential oils I chose:
Frankincense: Boswellia carteri; Part of plant used: Resin; Botanical family: Burseraceae Frankincense relieves anxiety, tension, supports reflection, contemplation, and prayer, alleviates feelings of despair, is anti-inflammatory, a wound healer, good for respiratory system.
Cypress: Cupressus sempervirens; Part of plant used: Leaves, twigs, cones; Botanical family: Cupressaceae; Cypress is a decongestant, supports healthy lung and airway function, is calming, helpful for alleviating feelings of sadness and during times of transition and bereavement.
Black Spruce: see above
Lavender: see above
2 drops Frankincense
2 drops Cypress
4 drops Black Spruce
5 drops Lavender
Drop into diffuser, fill with water, and diffuse for an hour at a time.
The information I've shared with you today comes from my Level 1 Aromatherapy Course from New York Institute of Aromatic Studies.
I'd love to know what you think of either of these blends if you make them. Also, let me know in comments what essential oils you want to learn about or what kinds of recipes you are looking for.
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As a lead-in to this class, I shared a brief video on Facebook Live, in which I made a salt scrub, talked a bit about self-care and aromatherapy for this season, and referred to a diffuser recipe. I promised my viewers I would share the recipes and info about oils here on my blog, so here you go!
Detox Salt Scrub Recipe
To make: Mix sea salt and carrier oil together in a bowl, add essential oils, and blend thoroughly. Place salt scrub in jar with lid.
To use: While showering, take a small amount of salt scrub and gently massage into legs and arms, then rinse.
The tub or shower floor can become slippery when you use your salt scrub; you may want to place a small handtowel on the floor of the tub or shower as a safety precaution.
The salt scrub is good for circulation, energizing, moving lymph, nourishing to the skin, is uplifting to the emotions, anti-inflammatory, and gives the immune system aa boost.
Late Winter Wellness Diffuser Blend
3-6 drops Tulsi
2-4 drops Spike Lavender
1-2 drops Niaouli
Drop into a diffuser, with distilled water up to fill line, and turn on for 1 hour or more at a time.
This Diffuser Blend is good to give your immune system a boost, it's decongesting and promotes healthy lung and airway function, is energizing, warming, uplifting to the mood/emotions, and is antibacterial/antiviral.
Juniper--is energizing, stimulating, great for circulation, moving lymph, reduces nerve pain, decongestant, and antiviral.
Lemon--is sweet, citrusy, fresh, and fruity in aroma, is antiviral, antibacterial, reduces pain and inflammation, is an antidepressant, boosts the immune system, is positive, and uplifting.
Roman Chamomile--has a fruity, sweet and warming aroma, is calming to the central nervous system, anti-inflammatory, good for skin, eases minor muscle or joint pain, aids digestion, is antispasmodic.
Tulsi--has a spicy aroma, eases minor pain and inflammation, antiviral, antibacterial, anti fungal, uplifting, warming, helps with anxiety & depression, an adaptogen.
Spike Lavender--has an uplifting, camphor-like aroma, is anti-inflammatory, antibacterial, anti fungal, antidepressant, energizing, supports healthy lung function.
Niaouli--is fruity, earthy, lemony, and camphor-like in aroma boosts the immune system, is a decongestant, supports healthy lung and airway function, is warming, good for skin, eases minor tension and inflammation.
Rosemary--has a fresh, camphor-like, herbaceous aroma, strengthens the brain and memory, is good for respiratory system, stimulating, decongestant, supports healthy breathing, is sedative/calming to the nervous system, antiviral, anti fungal, antimicrobial, healing and rejuvenating to the skin.
(I am not a rep of any essential oil company, but I do recommend a few, including Aromatics International. They are committed to purity and transparency in their business and they publish GC/MS reports on all of their oils. If you plan on ordering through them, I would greatly appreciate it if you used this referral link.Thank you!)
For a helpful webinar on 10 Most Essential Oils for the Home Pharmacy, check out David Crow's video here: https://youtu.be/T5mS1EEKR6M
Here is a blog post about Juniper Berry you might enjoy as well: https://aromaticstudies.com/essential-oil-allies-juniper-berry/
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