A new mom recently wrote to us with a common dilemma. She’s used to reaching for her trusty Echinacea during cold season, but is now facing winter illnesses while also breastfeeding a baby. And, the safety warnings on her go-to remedy warn against use by pregnant and breastfeeding women. So what is a sniffly mama to do?

Good news. Nursing moms can use many botanical medicines safely, including Echinacea*.

Bad news — your doctor may or may not agree. The problem is that very little clinical research exists on herb safety in pregnancy and lactation because its not a population that is eager to be tested (note: same problem exists with pharmaceuticals and safety in pregnancy or lactation).

As a modern clinical herbalist, I’m keenly interested in trials on herbs, but often there just aren’t good quality studies, so we have to make safety calls based on historical/traditional use and what we know about the plant’s chemistry and potential for toxicity. As far as herbal medicines go, Echinacea is classified on the safe end of the spectrum. But its still wise to consider if you really need it or not. We do know that somewhere between 1-10% of most herb or drug doses will convey to the breastmilk.

And those safety labels regarding pregnancy and breastfeeding? These vary so much from product to product and company to company—from overly cautious to non-existent, which gives the overall effect of being somewhat unhelpful. It leaves consumers confused.

The way that I recommend sorting all this out as a pregnant or nursing mom, is to first rely on non-drug/non-herbal approaches to weather colds — whole foods, good rest and support from an acupuncturist can help a lot.

This is a great time to really implement food as medicine.

Think hot chicken soup with extra garlic, onions and thyme, and strong lemon ginger tea. Sometimes nourishment is all you need to mount your defenses, and its worth a try when the health of your baby is also part of the picture. If you think something more is needed, work with a natural health practitioner who can advise you, or do some thorough research. My favorite expert & mentor in this area? Aviva Romm.

I’m definitely a fan of Echinacea (Echinacea angustifolia and Echinacea purpurea) for reducing the duration of a cold (1/2 tsp tincture or 500 mg capsule every two hours), and am comfortable with its safety profile for pregnant or lactating women. Fun fact: you know you have a high quality tincture if it makes your tongue tingle. Tons more Echinacea info. here.

Elderberry (Sambus nigra) syrup is another excellent addition to a mama’s immune boosting protocol (1 tsp every two hours when ill) – Gaia herbs makes a yummy, high quality one. And for that strong ginger tea: Grate or chop 1Tbs fresh ginger/8 oz of water; cover and boil for 15 minutes, then strain, add lemon and honey, if desired and sip all day long.

*Note: With any herbal product use, but especially during lactation, it is critical that you purchase high quality and organically grown herbs from a reputable company. This is not a time to cut corners, or take something old or of questionable quality that you bought pre-pregnancy. Also, remember that many herbal immune health products are blends of many herbs. You need to read the ingredients because some of these may not be appropriate in lactation. In general, I recommend you keep it simple for the time being and use simpler single remedies, and not complex formulas.

You’ve got this. Nurse on and be well!

In many ancient traditions, winter is the season where we look inward. It is a time of quietness and solitude, a time of potency and power, of wisdom and fear, and of darkness and water. A good meditation practice will help your journey through the season, and the use of herbs to augment your practice has been an age old tradition as well. Part 1 will focus on the herb commonly known as holy basil (Ocimum sanctum, tenuiflorum) and tulsi.

Holy basil, is probably the most venerated plant in Hinduism and has been used in spiritual practices for hundreds of years. One legend has it that Lord Vishnu had three wives: Sarasvati, Lakshmi and Ganga. In a heated argument, Lakshmi and Sarasvati put a curse on each other and Sarasvati’s curse turned Lakshmi into a tulsi plant. Another version says that Vishnu freed Lakshmi from the curse of living as a plant, and that she left some of her hair behind to grow on earth which, in turn, became tulsi. But regardless of the story, the sacredness of the plant is seen in its use in ceremonial worship to Vishnu. It is planted in courtyards or outside homes where it is used in a daily ceremony known as Pradakshina.

There are three species of holy basil: Ocimum sanctum (Krishna) known for its red-purple leaves, O. tenuiflorum (Rama) with green leaves and O. gratissimum (Vana). Holy basil is related to our sweet basil and all basils are in the mint (Lamiaceae) family. And like sweet basil, tulsi needs a warm sun to flourish. Still, if you can grow one inside, with the help of a grow light, just having this plant near you can bring calmness to the spirit and mind. For a meditation focal point, surround the plant with your favorite crystals or stones.

Of course holy basil can be made into a delicious tea. Some flavors that go well with it are peppermint, ginger, rose or lemon. When ingested, holy basil is said to have adaptogenic properties, meaning that it helps the body to handle stress. David Winston, a world respected herbalist,

considers it an immune amphoteric, which is an action that down regulates a histamine (immune) response: think of allergies, asthma, and hay fever. Finally, it is used, often in conjunction with gotu kola, Gingko, Bacopa and/or rosemary, to improve ones concentration and mental clarity.

In the Journey Inward, Part I, we talked about how the season of winter is a time of reflection, of slowing down, of calming the mind and of going inward. In that piece, we covered the sacred plant, known as tulsi, or holy basil (Ocimum sanctum, tenuiflorum).

Now we will turn to two other very important herbs when looking to increase our spiritual ‘capital’, namely: gotu kola (Centella asiatica), and bacopa (Bacopa monnieri). Because both herbs have long been used in Ayurvedic practices, both herbs have been referred to as brahmi (an ancient Indian script), and thus there is often confusion between the two. Both have been used as a tonic for the nervous system, for mental clarity, and for deepening one’s spiritual connection, but what are the differences?

One difference is that gotu kola has often been used to help heal both the skin (external tissue) and mucosal linings (internal tissue). It has been used both internally as a tea and powder, and externally as an oil. Bacopa, on the other hand, is an adaptogen, or an herb that can help the body cope with stress.

Another difference is something known as “energetics”. Thus if one looks at the ‘energetics’ of an herb, one finds that gotu kola can have a cooling effect so it can be used to “cool” down a hot mind. Bacopa, on the other hand, is considered “warming” and thus more suited for those who tend to run cold, or whose thoughts are scattered. In Ayurvedic practices, body types that run hot are known as having a lot of pitta, while those types that run cold and dry are known as vata, and cold and damp are known as kapha. There are many websites that can have you take a quiz to see where you fall on the spectrum if you’re not sure.

Here is a lovely tea to help clear the mind and open the heart. It’s ‘energetics’ is neutral, so feel free to add more/less of bacopa and gotu kola to suit your needs. Use about a tablespoon per day and steep for about 10 minutes first.

Meditation tea

1 part holy basil1 part gotu kola1 part bacopa1 part licorice root1 part ashwaganda root1 part hawthorn berry

Sources: Herbal Therapy & Supplements by Winston and Kuhn, Ayurveda & Panchakarma by S. Joshi, Clinical Guide to Blending Liquid Herbs by Kerry Bone, Ayurvedic Secrets to Longetvity and Total Haelth, but Peter Anselmo.

January is that weird time of year where lots of folks tend to low key freak out. After the excitement and stress of the holiday season has finally come to an end, reality begins to sink in and then panic. Many of us pledge to reinvent ourselves for the umpteeth time, this time of year. It often leaves us feeling a mix of excitement, panic and maybe even a little nausea. The ball starts racing in our minds and we begin to notice the effects of the holiday madness more fully and find ourselves physically worn out, stressed out, feeling depleted and yet determined to make it a great year. Below is a quick review of a few herbs, and common sense healthy living hacks to get you go going!

Get Plenty of Rest. This one is far easier said than done. I’m sure you have heard the research on the amount of sleep needed to function optimally and most of us are not getting enough. Sleep deprivation puts you at a higher risk for a host of diseases and will leave you looking, feeling, and acting like a hot mess. Whether you suffer from insomniaor another type of sleep disorder, herbs can assist the body to get the rest needed to give you the energy boostyou want this winter.

Sleepy Herbs

Valerian Root: (Valeriana officinalis): This warm and dry plant is an anxiolytic, anti-depressive, sedative and is a popular herbal remedy for insomnia. Everything isn’t for everybody and valerian can have undesirable, stimulating effects instead of calming actions in people with warm constitutions. Use with caution in combination with sedative pharmaceutical drugs.

Hops: (Humulus lupulus): This herb is a mild sedative, bitter tonic, anti-spasmodic that helps with sleeplessness and indigestion along with a host of other medicinal benefits. Use with caution in pregnancy and if you have estrogen-dependent tumors.

(Scutellaria lateriflora): Skullcap is an anxiolytic, antispasmodic and relieves muscular and nervous tension.

Extracts of Valerian, Hops, and Skullcap1hr before bed may do the trick for a restorative night of sleep associated with musculoskeletal tension and discomfort. The best part about this combination is that typically you won’t wake up feeling hungover and fuzzy-headed the next morning! Contact an herbalistto determine how to select the best herbs for your body or have fun carefully experimenting at home!

GET MOVING

The best way to beat sluggishness is to start moving and to keep moving to maximize your momentum. This is difficult, especially during the winter when there is often a decrease in physical activity due to seasonal changes. Remember: movement comes in different forms– the key is to get the blood circulating and your heartbeat going. Whether it’s walking the dog, cleaning the house, chasing after your kids, dodging exes, taking a walk, or going to the gym, make sure your day includes at least 1 hour of movement a day. It’s ok if it’s broken into 15 or 30 minute intervals, just makes sure it happens. Just think about how active our ancestors were! If you find yourself to be extra sluggish during the winter, I think it’s best to hit the ground running and log in at least 15 minutes of focused physical activity with focused breathing within an hour of waking. You will be surprised how much energy you can cultivate through purposeful movement and the breath. You’ve got nothing to lose and everything to gain. Try it and see if you notice a difference!

Herbal Teas to Keep Your Mind Right in the Winter

As an herbalist, I love tea all year around but I am able to even convince my fickle father to drink all of the teas I’m about to share. My picks are holy basil, lemon balm, and rosemarybecause they are easy to find/grow, and they keep my spirits lifted and warm my body while keeping me alert and focused minus the jitters. These herbs can be enjoyed as a tea after a quick 10-15 minute infusion in boiled water and enjoyed throughout the day. Make sure to consult with an herbalistfor specific questions on dosing and how to select the right herb for you!

Tulsi is a warming Ayurvedic herbal adaptogen (class of herbs that help the body to combat stress) that relieves anxiety and promotes spiritual and mental clarity. Tulsi also has anti-microbial and anti-fungal properties and can be used as a mouthwash and hand sanitizer. Fun fact!

Lemon Balm- (Melissa officinalis) Lemon Balm is a feel-good, taste-good, do-good kind of herb. It’s great for seasonal affective disorder, soothing anxiety, and relieving gas. It’s cool in temperature and has a pleasant lemon flavor. Lemon balm also has anti-depressant, anti-inflammatory, antimicrobial, anti-fungal, and antispasmodic properties just to name a few.

Rosemary- (Rosmarinus officinalis) Stimulating warm and dry, this cerebral stimulating herb improves memory and attention and will help get your mind right! Rosemary is an antioxidant, anti-fungal, anti-spasmodic, anti-viral and has chemo-protective properties as well. By simply inhalingrosemary essential oil you can receive a nice refreshing boost.

You can try these herbs alone or in combination with one another to keep you mentally sharp and invigorated all year around, but especially during the colder months.

GET FRESH AIR AND SUNLIGHT & LAUGH

I know it’s cold in many places, but you have to sneak in some fresh air and sunlight to feel your best and to beat the winter blues and sluggishness. Strive for at least 30 minutes of fresh air and sunlight. Find a reason to laugh. It never hurt anyone. Herbs are a great addition to your life and work best when you are taking care of your body, mind, and spirit. This means different things to different people, so aim to have a few baselines. It’s 2018 and time to steer clear of common energy and mood killers like and Toxic Environments! & most importantly Smile.

This is a abbreviated list of tips so please share your tips and tricksin the comment section and let’s keep the conversation going!!! Peace.

I think it’s safe to say that 2017 was a pretty tumultuous year. Therefore, I’d like to share some thoughts from one of my favorite “big thinkers”, Kiril Sokoloff. I have known Kiril since the mid-90’s as the founder of 13D, but he is also the author of Personal Transformation: An Executive’s Story of Struggle and Spiritual Awakening.

Here are some of his thoughts:

Never give up. Kiril battled and overcame deafness in a world that does not slow down because you cannot hear.

Have a purpose to your life. Without meaning, we are souls adrift.

Strive for balance–balance between work and fun, a balance between intensity and relaxation, a balance between thinking and meditating, a balance between male energy and female energy, a balance between spirituality and focusing on the world.

Re-live everyday. We rush around so much during the day that we can’t remember what we had for breakfast. So, take the time at night before retiring to go through mentally, your entire day—from how you felt waking up, to what you had for dinner, everything. This way, you won’t have missed anything.

Take care of your health—especially your nervous system. (May I add that adaptogenic herbs are perfect for this?)

Remember both the good and the bad times. In a book written by David Brooks, his message was that most people don’t really remember the good times. They remember how hard the bad times were, and the fact they got through it. It’s important to remember both.

I’m looking forward to sharing 2018 with you all and hope that the feeling of peace and inter-connectedness stay with us on this fabulous journey around the sun.

As always, if you have any questions, on herbs, herbal medicine, nutrition or healthy living, please contact us.

ATTUNE: Winter is the season of going inward, of slowing down, of being more and doing less. We need to attune, or literally, get in tune with the season of winter, of water, of quietude. This means drink more water, perhaps a nice warm tea and give your body a rest.

BALANCE: the kidneys help maintain a balance of fluids within our body. Without this balance, our cells would explode with too much fluid or dry up with too little fluid. Kidneys are also responsible for maintaining proper ion balance, which, in turn, helps to regulate the body’s pH. If the body’s pH is out of balance, the body can do things such as pull calcium out of bones to get the pH back into balance or form kidney stones if there is too much acid in the body which it can’t eliminate it.

CLEANSE: the kidneys are the body’s filtration system and so it’s necessary to support them.

There are many herbs that support the kidneys. Some are used to help the body to rid itself of an unwanted infections, others to help minimize kidney stones, and still others to help the circulatory system by lowering blood pressure via a diuretic action. Below is a kidney tonic tea. Feel free to use all or just some of the herbs, and the herbs can be either fresh or dried. And remember, drinking lots of good, clean water is the best way to support your kidneys!

Kidney tonic tea

One part of each:

Astragalus: adaptogenic, mild diureticCleavers: clearing, cooling, mild diureticGoldenrod: cooling, mild diuretic, spasmolyticHibiscus flower: cooling, mild diureticHorsetail-moistening and coolingStinging nettles: high in minerals, mild diuretic and cooling

One half part of each:

Dandelion leaves (mild diuretic)Licorice root (adaptogen, anti-inflammatory, moistening—it’s also very sweet!)

Use one heaping teaspoon for about 8 ounces of water, but you can always adjust for taste. Boil the water, turn off the heat, throw in the herbs and cover for 10-15 minutes. Strain and drink. If you like sweeter tea, you can add ¼ part Stevia leaf to the tea mix or add honey after the tea has been brewed. The licorice root will make the tea pretty sweet, so use only ½ part to start. Happy Winter!

I hear so much about dietary fiber, but it’s all very confusing. Can you help me out?

Yes. Dietary fiber is found in plants and we need it for a number of reasons. One, fiber helps to regulate and keep healthy the large intestines. Two, it can help regulate blood sugar which can spike when eating improper foods like sugar or simple carbohydrates. Finally, for those watching their wastelines, eating foods rich in fiber can make you feel full, thus helping to curb your appetite. While all plants contain some fiber, plants with high fiber concentrations are generally the most efficient way to insure that you get enough. There are two types of dietary fiber, soluble and insoluble. In general, the average person should consume about 25 grams of fiber per day (just make sure you get some of both the soluble and insoluble).

Some sources of soluble fiber include:

legumes (navy beans, black beans, chick peas, white beans, lentils, etc.)oats, quinoasome fruits including prune juice, plums, berries, bananas, and the insides of apples and pearscertain vegetables such as broccoli, carrots and Jerusalem artichokes, burdock rootroot vegetables such as potatoes, sweet potatoes, and onions (skins of these vegetables are sources of insoluble fiber)psyllium seed husk (a mucilage soluble fiber)

Some sources of insoluble fiber include:

nuts and seedspotato skinsflax seedvegetables such as green beans, cauliflower, zucchini, celerythe skins of some fruits, including tomato

Here is a handy chart to put on your refrigerator

Another great source of information on fiber is from Medlinehttps://medlineplus.gov/dietaryfiber.html.Here, you’ll even find a link to a research paper that shows how a fiber-rich diet has shown to boost survival rates with those having colon cancer.

Last week I talked about how to make a healthy hot chocolate. I’ll recap the recipe at the end but, first, I want to talk about the health benefits of cacao and bananas (the other main ingredient in my hot chocolate).

Cacao

So let’s take a quick look at the health benefits of cacao or theobroma (‘food of the gods’) cacao, first. According to a 2014 article on cacao, researchers purported that the polyphenols in cacao are both highly anti-inflammatory and extremely cardio protective. In fact, cacao is one of the richest food in polyphenols. They key is however, not to process the cacao, for once it’s processed (into cocoa), the polyphenolic benefits drop dramatically. “On the whole, during cocoa processing the polyphenol content is reduced more than ten times [74,83], with the undesirable bitter and astringent taste diminishing sometimes in final cocoa products.” (1)

Also found in cacao is theobromine (hence the scientific name Theobroma), one of two methylxanthines (the other is caffeine more predominantly found in coffee). Methylxanthines act on adenosine receptors in the central nervous system with the effect of enhancing arousal, mood, and concentration levels, as well as having a diuretic, cardiovascular and metabolic effect. Methylxanthines can even help the bronchials relax and increase secretion of gastric acids (1). The flavonals in cacao have also been shown to inhibit lipid (fat) peroxidation. In fact, in one experiment, cacao had been shown to reduce obesity-related inflammation in high fat-fed mice (). Finally, the same article goes on to state that the polyphenols “seem to be key players in the increase of beneficial gut microbes (e.g., Lactobacilli) and the decrease of less beneficial ones (e.g., Clostridia)” (2) So there you have it, cacao is a superfood.

Banannas

And now, let’s not forget about the bananas! Ultra sweet, they are high in potassium, an important electrolyte, and important in good bone health and blood pressure. Bananas are high in fructo-oligosaccharides (FOS) and inulin, otherwise known as ‘prebiotics’ or food for your good gut bacteria. Bananas are also mucolytic, meaning that they produce mucous in the gut to help ward off any unnecessary acid; they can also aid in diarrhea because of the amount of fiber in them.

(1) Nutrients 2014, 6, 844-880, Review: “Cocoa Polyphenols and Inflammatory Markers of Cardiovascular Disease”

(2) Nutrients 2013, 5, 4159-4173; Review; “Health Benefits of Methylxanthines in Cacao and Chocolate”

My “cocoa loco” recipe

One banana3 tablespoons of organic cacao nibs16 ounces of water

I put all the ingredients in a pot and brought them to a gentle boil, mashing the banana until it was broken up. When the water started to boil, I turned down the heat and let the mixture simmer on the stove for about an hour, stirring occasionally. Voila! It’s that easy! I then poured the decoction into a large mug using a regular strainer to strain out the mark (a term used to denote the plant material left over when making a beverage).

Now, if you want something even faster and cold, just pull out your blender (I have a Vitamix) throw in a banana (frozen is best), 1 tablespoon of nips and as much water as you like to get it to your consistency. Blend and drink. Not traditional, but very quick and very tasty!

As a child growing up in Wisconsin, I was crazy for hot chocolate, especially after a cold day spent outside ice skating or sledding. As an adult, however, I had lost touch with my childhood beverage because of all the sugar in it. However, several years ago, I revisited my favorite beverage of years-gone-by after participating on a mission trip to Costa Rica.

Given that cacao is probably one of the best superfoods out there (stay tuned for the benefits of cacao), I wanted to reproduce in my own kitchen what a number of tribes in Central America had done for hundreds of years. I started tinkering with the ratio of water to cacao beans to bananas, as well as determining the optimum cooking time. I after several days of experimenting this is what I came up with.

My “cocoa loco” recipe:

One banana3 tablespoons of organic cacao nibs16 ounces of water (or almond milk)

I put all the ingredients in a small pot and brought them to a gentle boil, mashing the banana until it was broken up. When the water started to boil, I turned down the heat and let the mixture simmer on the stove for about an hour, stirring occasionally. Voila! It’s that easy! I then poured the decoction into a large mug using a regular strainer to strain out the nibs.

Now, if you want something even faster and cold, just pull out your blender (I have a Vitamix) throw in a banana (frozen is best), 1 tablespoon of cacao nibs and as much water needed to get to your optimal consistency. Blend and drink. Not traditional, but very quick and very tasty!

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I’m 65 and would like to know if there any herbal-based treatments that might help support my bones.

This is a great question and so we are going to answer it in multiple parts, from diet, to supplements, life style and of course herbs.

Let’s start with herbs and our ‘constitution’. When babies are born you can see that they are “moist and fat”—that is natural. But we age, we loose the moisture, the “good” fat and of course, the elasticity of the skin. Doctors of old would have said as we age we become “cold” and “dry”. We can clearly see that. But diseases like osteoporosis are also signs of “cold” and “dry” and therefore, needs warmth and moisture. Today, that would translate into being physically active, both cardio and some sort of weight training, to keep the blood circulating and to keep the bones strong. It might also include taking herbs to help increase the body’s “warmth” via circulation. Ginger (Zingiber officinale) is a great herb that comes to mind. It is very warming which is helpful to the circulatory system and has anti-inflammatory properties, which are helpful in any sort of “itis”. It tends to be drying, so ginger would need to be combined with moistening herbs such as licorice root (Glycyrrhiza glabra, uralensis) or plantain (Plantago major, lanceolata). Note: marshmallow root (Althaea officinalis) and slippery elm (Ulmus rubra) are good, too, but they should be made in a cold decoction. A cold and dry constitution also means that you need more good fats in the diet. Hence cod liver oil is a great addition to almost any diet.

Many herbs used for inflammation (…”itis”) such as burdock root (Arctium lappa) and yellow doc root (Rumex crispus), are cold, and should be taken with herbs that are warming and moistening. Also, they should not be taken for long periods of time. Willow bark (Salix alba) is also a gentle analgesic and has anti-inflammatory properties. (Aspirin was originally created from willow bark). Turmeric (Curcuma longa) and boswellia (Boswellia serrata) are two good herbs/spices used for inflammation. I keep a shaker of turmeric next to the salt and pepper and put it on nearly everything I cook.

Finally, some herbs that are high in minerals (necessary for good bone formation) are: stinging nettles (Urtica dioica), kelp (Ascophyllum nodosum), oatstraw (Avena sativa) and horsetail (Equisetum arvense) and should also be considered.

I will try to send more information out on each of these herbs over the next several weeks but hopefully this will get you thinking.

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