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Smoothie Recipe

by December 5, 2010

berriessmoothierecipe.jpgRecently someone told me that they “don’t have time to eat breakfast”.
I replied “you don’t have time to NOT eat breakfast. Not eating breakfast is killing you slowly. Your lifespan will be shortened by not taking care of yourself properly, therefore if you don’t eat breakfast you will REALLY be short on time.”
As much as some people don’t always enjoy my tongue in cheek responses to their bad cases of the “I cants”, not eating breakfast simply should just NOT even be viewed as an option.
From start to finish my smoothie recipe takes me all of 5 minutes and 38 seconds to make, including clean up time! This is the five minutes that will SAVE your entire day. Plus, all the cool kids are doing it (ie: my sister).

Immune Support Breakfast

by December 5, 2010

PhotobucketThis is intended to be used to strengthen the Immune System and is not designed to be hypoallergenic. Modify as needed for your personal dietary needs.
4 cups Rolled Grains
Begin by using the following proportions, adjust as necessary: 2 cups rolled oats (flakes); use 4 cups if other grains are unavailable. 2 cups other rolled grains; i.e. rye, barley, and/or rolled rice flakes.
2 cups Oat Bran
1/2 cup Fresh/Dried Fruit/Seeds
Raisins, dates, blueberries, etc. (unsulphered only)
1 cup Sunflower Seeds and/or Pumpkin seeds (can be ground)
1 cup Nuts
Begin with walnuts and almonds
1 cup Lecithin Granules
1 cup Ground Flax Seed
1 cup Milk Thistle (Silybum Marianum Seeds)
1/2 cup Chia Seeds (Optional)
Spices Try coriander, fennel, and/or turmeric. Begin with 1 tsp. of each. Experiment with ginger, cinnamon and other herbs/spices.
• Grind flax seeds and milk thistle seeds (available at health food stores) in a coffee grinder, blender, or meat grinder. Next, combine all ingredients and keep in refrigerator.
• Soak for 30 minutes or longer before eating (i.e. overnight). Use water, nutmilk, rice milk, apple juice, etc.
• To make almond milk, blend 1/2 cup almonds with 2 cups water in a blender.

The Fifteen Most Fabulous Herbal Sedatives

by December 5, 2010

PhotobucketDo you ever just feel like you need to take a pill to take the edge off?
Well a lot of us get extra stressed around the holiday season, and if you don’t want to take something that will totally knock you out, try a gentle relaxing cup of sedative tea instead of popping a pill.
Now opinions may slightly differ amongst herbalists as to what the best herbal sedative is, but I think we can all agree that the best herb is the one that works best for the individual. Here are my top fifteen favorites for making in to herbal tea as they are widely available and not endangered species (to my current knowledge.)
I have included a brief blurb so that you can get an idea of the herbs that will work best for your constitution.Please always check with your naturopathic physician before combining herbs with prescription drugs. Do not take sedative herbs during pregnancy or breastfeeding.
#1 Passionflower- The intricate purple flower pictured above was shown to be as effective as sedatives in the benzodiazepine (valium) family, the aerial parts of this herb are great for nervous tension and anxiety. In recent research, passion flower extract at 45 drops daily (tincture) was shown to be as effective as oxazepam (similar to valium). This nervine herb is also “antispasmodic” which makes it great for people with constant nervous twitching.
#2 Ashwaganda- This is probably one of my favorite herbs, which is why it got the award for “Best Herb of 2007.” Unlike most of the herbs on this list that are designed to be taken at night or at least late afternoon, both ashwaganda and schisandra (listed below) are terrific “adaptogenic” herbs that help us tolerate our stressful days that much better. You can make some tea, or grab some capsules of the organic root and take two capsules twice a day.
This herb is specifically intended for those that are exhausted and agitated or debilitated by stress. In ayurvedic medicine ashawganda is a renowned anti-aging and rejuvenating herb.
Photobucket #3 Schisandra- Referred to as “Chinese Prozac” this herb is commonly unappreciated and underutilized in American herbal practice. Schisandra is a terrific day time adaptogen herb and should be taken as is recommended with Ashwaganda, two capsules with breakfast and lunch, or a cup of tea in the morning and afternoon. The berries can be made in to a nice aperitif for those with a low libido.
#4 California Poppy- The bright orange flowers of the California poppy, leaves and other aerial parts are sedative, anti-spasmodic, and mild pain relievers. This is also a gentle herb used for colic and agitation in children. Do not use this herb or any other sedative herbs in pregnancy.
#5 Hops- No I am not recommending that you drink more beer to calm down. However, the herb commonly used to make beer bitter also works as a sedative. It is extremely bitter though so is best given a small part in your herbal tea formula for insomnia or stress. Do not combine with prescription sleep aids due to an additive effect.
#6 Kava Kava- A well known Polynesian psychotropic sedative, this herb is sedative and “spasmolytic” and thus helpful for chronic pain conditions. Several conflicting studies debate the safety of using this herb with alcohol. Liver damage is thought to occur if used in large doses in conjunction with alcohol. This research however was used to scare many people away from using kava kava for whatever reason.
People need to simply remember that herbs are medicines and that an herb with actions similar to prescription sleep aids and analgesics will of course pack the same side effects. A strong herb demands respect. When used ceremoniously, or occasionally this herb does not run the risks it runs when it is heavily abused.
The best way to safely use kava kava is in an organic tea form. Look for a tea blend that includes kava, or make your own. This herb should not be used in large doses, and large doses should not be used over long term. Do not combine with alcohol, or use during pregnancy or nursing. Chronic abuse will result in a horrible scaly skin rash. Photobucket
#7 Lavender- Try adding lavender to your favorite baked good recipe. Purple lavender flowers will offer a sophisticated herbal makeover to your favorite shortbread cookies, or white tea cakes.
Lavender is great in your herbal medicine blend, and can also be used to stuff pillows, or as an aromatherapy stress reliever throughout the day. Lavender should not be used in pregnancy due to it’s emmenagogue effect.
#8 Lemon Balm- Also known as “Melissa officinalis” this herbal sedative should not be used by those with hypothyroidism as it inhibits the thyroid and is used to treat hyperthyroidism, however for everyone else it is a common simple herb to grow in your garden and make in to your own calming sedative tincture each summer. Do not use this herb in pregnancy.
I grow lemon balm in my garden and harvest it, rinse it, let it dry and then pack it in a jar with enough room for it to swim around in some vodka. Shake the jar once a day for two weeks. The vodka will extract the constituents and after a few weeks you can strain out the plant part leftovers and put a half a teaspoon of this liquid “anxiety medicine” in a little bit of water when you need something to calm you down. Photobucket
#9 St. John’s Wort- Although we think “depression” the second we hear about St. J’s Wort, we also need to address that depression and anxiety tend to walk hand in hand and this herb is not just an anti-depressant it is a mild sedative as well. St. John’s Wort has also been shown to have a lower risk of side effects than conventional anti-depressants and is worth trying for those that don’t quite have severe enough depression to mandate the use of a prescription pharmaceutical, but instead need something to take the edge off and boost the mood a bit.
If you are suffering from anxiety that has a form of depression associated with it, then this would be a great herb to consider in your herbal sedative blend pending that you are not on any anti-depressants or anti-psychotic medications. The condition “serotonin syndrome” may occur from combing this herb with those classes of medications or other herbs and supplements that boost neurotransmitter levels.
This herb should not be used by those on oral contraceptives, or any medications as it increases the cytochrome p450 enzyme system which results in a more rapid detoxification of drugs from the system. The drugs or birth control pills are then rendered useless. Standard dose of St. John’s Wort for those not on any other medications, is 300 mg three times daily of the 0.3% standardized extract. Photobucket
#10 Red Clover- Not traditionally recognized as a sedative, but as a mineral source and blood thinner, this “cooling” herb calms the system and has a special affinity to the lungs, throat, and salivary glands.
This is a terrific balancing herb to include in your herbal sedative blend as the dried flower blossoms make for a beautiful addition to a glass teapot. Do not use in pregnancy, or if on blood thinning medications.
#11 Catnip- Not just for cats. Catnip is actually a gentle nervine herb for humans. No it won’t make you roll around on the carpet or chase after things (at least not to my current knowledge) but it is still a great mild sedative.
This herb should absolutely NOT be used during pregnancy, as most herbs should never be used during pregnancy without checking with your naturopathic midwife, however it can safely be used in children by making a very weak tea. Be sure to only give your children organic herbs and check with their pediatrician or naturopath prior to use.
#12 Valerian- Definitely one of the more potent herbal sedatives, valerian is also a great pain killer for those with chronic pain. Some people prefer not to use this herb because it can cause quite the herbal hangover the next morning and most complain that it makes them feel really groggy, or desire to sleep through the day.
Look for a tea formula that includes a bit of valerian to avoid the hangover, and if you have severe anxiety, chronic pain, or insomnia talk to your naturopathic doctor about using this at a more therapeutic dose. Always use organic root.
#13 Motherwort- The perfect herb for fried and frazzled mothers; it strengthens a weak heart and is great for nervous palpitations. Motherwort is best taken over a prolonged period of time, and because it is a uterine stimulant, it should not be used in pregnancy.
#14 Skullcap- A bitter, cooling sedative herb that is best used for nervous fear, restless sleep, and is also thought to lower blood pressure. This herb is great for people with the inability to pay attention—huh what was that? And has been used effectively to calm down children with ADHD. Some kids concentrate better when they are sped up, and some do better when they are calmed down.
#15 Chamomile- One of the most common kitchen herbs, chamomile is a great mild sedative and digestive bitter.
Be careful in using chamomile tea if you experience ragweed allergies, formally known as the “asteracea family” and previously recognized as “composite family.” If you have a history of seasonal allergies you should exercise caution.
If not, make your tea up strong, use a heaping tablespoon and not a teaspoon per 8 oz cup of water, and allow to steep 15 minutes covered. If you don’t cover your chamomile tea you will lose the calming essential oils to evaporation. Only elitist herbalists know to do that. Welcome to the club!
Traditional Herbal Sedative Use: Establishing a nighttime or daytime tea ritual is a great way to reduce stress, avoid binge eating, and help those that fight insomnia get to sleep at a decent hour.
Don’t forget to have your pot of tea with one of my favorite “Bedtime Snacks for Insomniacs.” Also if you tend to be one of those that gets troubled by having to use the restroom in the middle of the night, be sure to drink your tea at least 90 minutes prior to your expected bed time.
Directions: For most of these herbs simply make a tea with about 1 tsp (milder herbs use a tablespoon) to 8 oz cup of boiling water. Allow to steep covered 15 minutes. Or if you aren’t a tea drinker just look for a pre-made organic herbal formula to take in tincture or capsule form, and follow the manufacturer’s recommendations.
Common Sense Cautions: Please check with your naturopathic physician before combining any herbal medicines with prescription medications or making any changes to your health care routine. Women that are pregnant or breastfeeding should never use any herbs unless prescribed by their naturopathic midwife.
You can find bulk organic herbs at Whole Foods, through your local tea shop or buy them online through Mountain Rose Herbs.
What is your favorite herbal sedative?
~Dr. Nicole
Reference: “Herbal Medicine from the Heart of the Earth” by Dr. Sharol Tilgner
Related Reading
Best Bedtime Snacks for Insomniacs
Sleep the Miracle Drug
A Quick Deep Breathing Exercise

Horse Chestnut For Hemorrhoids

by December 5, 2010

horsechestnut.jpgIs this an ancient medieval torture device?
No, it is simply a horse chestnut seed.
Previously used for pelting other children on the playground, for adults the seed of Aesculus hippocastanum is a fabulous cure for hemorrhoids and varicose veins. Hemorrhoids are just varicose veins as well, so if you tend to have a weak veinous system, you might benefit from this herb.
The active constituent aescin has an astringent property that serves to tighten up loose leaky veins. It is also anti-edematous, anti-inflammatory, anti-spasmodic, anti-exudative, and decreases capillary permeability.

How to Enjoy Holiday Treats without Fattening Up

by December 5, 2010

PhotobucketBy Bonnie Pfiester, Fitness Trainer
Everyone knows it’s easy to gain weight over the Holidays. Christmas parties and yummy treats seem to replace exercise and healthy food. Once high calorie foods are in our view it’s hard to get them out of our head.
Although most people admit going off their diet this time of year, we still act shocked at how fat we feel by New Year’s Day. Did we really eat that much?
Over the years researchers have found we don’t gain quite as much weight during the Holidays as we once thought, but we do gain some weight. I feel like I already gained 10lbs just from Thanksgiving alone. There’s no wonder we end the season feeling like a fat Santa.
First, our bellies stay stuffed. Family and social gatherings are always centered on enormous feasts, making overeating a trend of the season. It’s as if we’ll never be able to eat again. Interestingly enough, no matter how disgusting or fat we feel after pigging out we often repeat our actions the very next day.
Another reason we gain weight is because we snack more. Between large feasts and fancy parties are delicious sweets. Chocolate covered pretzels, fudge, fruit cake, Christmas cookies – you name it, they are all floating around every office in the country. Of course we’re going to eat it! We don’t want to hurt anyone’s feelings right?
The next explanation for fattening up over the Holidays is because we drink more calories like eggnog, cider and hot chocolate. Alcoholic beverages replace water. All the sudden you’ve added several hundred calories to your day in just beverages alone.
Lastly we feel fat because we don’t workout as much. If we could just burn as many calories running errands as we do running miles we’d be set.
Unfortunately we trade workouts for shopping and our neglected muscles begin to feel mushy. In the end we feel like Santa looks – no wonder gyms are so busy each New Year!
So how can we survive the Holidays?
We have to make time to work out so we can “afford” to eat the extras if we want them. Doing more cardio makes room for more calories and lifting weights helps you to feel nice and firm instead of fat and flabby.
The Holidays are hard for all of us. As my grandmother once said, “you can’t always change your circumstances, but you can change how you respond to circumstances and that’s what counts.”
Average Calories in Popular Christmas Treats:

  • Chocolate Fudge with nuts: 472 calories (1 serving)
  • Pumpkin Pie: 340 calories (1 slice)
  • Pecan Pie: 503 calories (1 slice)
  • One Brownie: 242 calories, (2” square)
  • Chocolate Covered Pretzels: 190 (13 pretzels)
  • Chocolate Chip Cookie: 210 (1 cookie)
  • Eggnog (non-alcoholic): 343 calories (1 cup)
  • Apple Cider: 130 calorie (1 cup)
  • Nestle Hot Cocoa: 112 calories (1 packet)

Approximate Calories Burned During Activity: (calories vary per individual)

  • Walking: 135 calories per hour
  • Walking for exercise: 230 calories per hour
  • Power Walking: 400 calories per hour
  • Jogging: 600 calories per hour
  • Yoga: 240 calories per hour
  • Aerobics: 400 calories per hour
  • Spinning: 440 calories per hour

bonniefit.jpgBonnie Pfiester is a Personal Trainer, wife to the famous fitness trainer Steve Pfiester of the reality TV show “Fat March”, and owner of the women’s health club Longevity Fitness.
You can enjoy more of Bonnie’s fitness and beauty articles at or here at the kitchen table by visiting the Bonnie Pfiester page.
You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

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