With proper skin care, the skin will be naturally healthy and you won’t even need to wear makeup most of the time. Most days, I skip the makeup altogether, but when I do wear it, these are the recipes I use:
Cosmetics are a major source of exposure to toxins for many people, and making your own cosmetics and adopting a natural skin care routine for your skin type can go a long way toward reducing this exposure.
Homemade cosmetics are easier than you would expect to make yourself and herbal ingredients are actually good for the skin and don’t expose the body to a bevy of toxins.
Homemade Blush Ingredients:
Arrowroot Powder
organic Cocoa Powder
Hibiscus Powder
How to Make Blush:
As with any homemade make-up recipe, the amounts vary by person. You’ll have to experiment with quantities of each ingredient to find the shade that works for you. I always start with a base of about 1/2 tsp of arrowroot and darken as needed, testing on my inner arm as I go.
When you get your desired shade, store in a small jar or old makeup shaker and use as needed.
Natural Foundation
Homemade Option: At the recommendation of a friend who had used cocoa powder for natural bronzer, I started experimenting with natural foundation options, and came up with a recipe similar to a mineral make-up, though lighter, and smoother…
I start with a base of arrowroot powder (can also use cornstarch, but arrowroot works better) and then slowly add in cocoa powder and finely ground cinnamon powder until you get a shade close to your skin tone. You can then store in a jar or old powder container and use a brush to apply. It took me a few tries of mixing to get the color correct for my skin tone, but most days, a quick brush of this is all I need.
If you want to make it a more solid base so that only a little sticks to the brush, use a few drops of essential oil or vodka to mix with the powder and push down in a compact. This will make it hard like a regular compact.
I’ve thought about adding this combination to some homemade lotion to make a liquid foundation but haven’t tried it yet.
Commercial Options: If making makeup isn’t your thing but you still want some natural options, there are a few good choices. No commercial choice is as natural as the homemade option, but they are a tremendous improvement over any conventional options!
Natural Eye Liner and Shadow
Homemade Options:Always be careful when using any products, even natural ones, near the eyes. I mix up several colors of eye shadow using cocoa powder (brown shades) Spirulina (green shades) and arrowroot (light shades). My favorite is just cocoa powder with a tiny bit of arrowroot mixed in for smoothness.
For eye-liner, I either use a tiny bit of cocoa powder mixed with coconut oil, or a tiny dab or activated charcoal on a slightly damp brush. Be careful not to get either one in the eye. I store the eye shadow in an old powdered eye shadow container and apply with my finger or a very slightly damp brush.
To make a smoother eyeliner, I mix equal parts of coconut oil and cocoa butter (about 1/2 ounce of each) and add about 1/2 tsp of activated charcoal to make a black eyeliner that is thicker. You can also do this with cocoa powder for a brown hue.
Homemade Makeup Recipes
Katie - Wellness Mama 204 Comments
homemade makeup recipes natural Homemade Makeup Recipes
I get a lot of questions about natural makeup options, and this was definitely one of the tougher things for me to find natural alternatives for. In college, I practically collected makeup, and had endless tubes and compacts of makeup that never even got half used.
While there are some good natural alternatives that you can buy (see list below), the cheapest, easiest and most natural way is to just make your own, and you might have all of the ingredients in your kitchen already!
Natural Skin Care
What you do to your skin before you use makeup is just as important as the makeup you use and there are some great natural options for skin care.
Personally, I’m a microfiber convert, and only use microfiber products with natural silver fibers (antibacterial) for washing my face and for make-up removal. This is truly the most natural option you can use, since you don’t even need soap (and microfiber is great for baby too… no chemicals to irritate skin!).
For deeper cleansing and moisturizing, I’ve also use the oil cleansing method, which leaves skin very soft and smooth. You can also use a natural sugar scrub (equal parts sugar and natural oil) or natural microdermabrasion (baking soda) to make skin look younger.
With proper skin care, the skin will be naturally healthy and you won’t even need to wear makeup most of the time. Most days, I skip the makeup altogether, but when I do wear it, these are the recipes I use:
Natural Foundation
Homemade Option: At the recommendation of a friend who had used cocoa powder for natural bronzer, I started experimenting with natural foundation options, and came up with a recipe similar to a mineral make-up, though lighter, and smoother…
I start with a base of arrowroot powder (can also use cornstarch, but arrowroot works better) and then slowly add in cocoa powder and finely ground cinnamon powder until you get a shade close to your skin tone. You can then store in a jar or old powder container and use a brush to apply. It took me a few tries of mixing to get the color correct for my skin tone, but most days, a quick brush of this is all I need.
If you want to make it a more solid base so that only a little sticks to the brush, use a few drops of essential oil or vodka to mix with the powder and push down in a compact. This will make it hard like a regular compact.
I’ve thought about adding this combination to some homemade lotion to make a liquid foundation but haven’t tried it yet.
Commercial Options: If making makeup isn’t your thing but you still want some natural options, there are a few good choices. No commercial choice is as natural as the homemade option, but they are a tremendous improvement over any conventional options! Dr. Haushcka Translucent Foundation is the most natural liquid foundation I’ve found and my skin reacted well to it. I also loved Nvey Eco Liquid Foundation. I’ve also used Nvey Creme Foundation which is thicker and is mainly great as a concealer or under-eye cover.
For powdered foundation, my favorite one I’ve tried is Aubrey Organics Silken Earth which doesn’t have titanium dioxide like many of the mineral make-ups and which has almost completely natural ingredients.
Natural Bronzer/Blush
Homemade Option: Similar to above, natural bronzer and blush can be easily made with a base of arrowroot and by adding more cocoa powder and cinnamon to get a darker shade. I’ve also tried powdering dried beet root (in the dehydrator) or dried hibiscus flowers to add a pink tone which works well as long as you can very finely powder them. Store in a shaker make-up container or an old compact.
Commercial Options: For natural blush, I love Aubrey Organic Silken Blush or Nvey Eco Powdered Blush.
Natural Eye Liner and Shadow
Homemade Options:Always be careful when using any products, even natural ones, near the eyes. I mix up several colors of eye shadow using cocoa powder (brown shades) Spirulina (green shades) and arrowroot (light shades). My favorite is just cocoa powder with a tiny bit of arrowroot mixed in for smoothness.
For eye-liner, I either use a tiny bit of cocoa powder mixed with coconut oil, or a tiny dab or activated charcoal on a slightly damp brush. Be careful not to get either one in the eye. I store the eye shadow in an old powdered eye shadow container and apply with my finger or a very slightly damp brush.
To make a smoother eyeliner, I mix equal parts of coconut oil and cocoa butter (about 1/2 ounce of each) and add about 1/2 tsp of activated charcoal to make a black eyeliner that is thicker. You can also do this with cocoa powder for a brown hue.
Commercial Options: Nvey Eco Powdered Eyeliner is the best I’ve used so far and is almost completely natural.
Natural Mascara
Homemade Option: I don’t wear mascara most days, but when I want a natural option, it is an easy one to make. In a small bowl, I just mix a few drops of Aloe Vera Gel from Mountain Rose Herbs, a couple drops of Vitamin E oil, and a pinch of activated charcoal (not very precise… I know). I mix it up as I use it, though you could also make and store in an old mascara container or in a small jar and just clean the mascara wand between uses. I brush it on with a clean mascara brush, or even a used Bass Toothbrush from OraWellness.
Supplements for Skin Care
I’m firmly convinced that what you put into your body is just as important, if not more so, than what you put on it when it comes to skin health. I used to have terrible acne and since changing my diet and supplements, I don’t break out at all and my past scars have healed. The supplements that seemed to have made the biggest difference in skin health for me are:
Fermented Cod Liver Oil- for the Vitamins A, D and K, Omega-3s and Antioxidants, all which are great for the skin.
Gelatin – Which is a pre-cursor for collagen and has made my hair, skin and nails noticeably stronger and smoother (great for cellulite too).
Magnesium- An anti-inflammatory and lacking in many people’s diets. Topical Magnesium Oil seems to be the most effective for skin health.
Saturday, December 28, 2013
Friday, December 20, 2013
Do you use a night light?
What’s the Problem?
Exposure to light during the night has been implicated in depression, increased cancer risk and decreased hormone function. As this post explains:
Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep. Even if you doze off, light can be detected through your eyelids—and your brain won’t produce melatonin if it’s confused between night and day, You want as much darkness in your bedroom as you can handle without tripping over things.
A good (cool and dark) night time environment is vital for hormone health, yet we often put lights in kids’ rooms. Only within the last 100 years has this even been a possibility. Before that, there was a natural cycle of light and darkness and while people might have had candles or lamps after dark, there would not have been lights on all night.
More and more research is emerging that shows a link between night time exposure to light and health problems.
Importance for kids:
Night time light exposure can decrease sleep quality, but it can also shorten the duration of sleep, leading to further problems:
Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.
The research I’ve seen shows that white and blue lights are especially harmful at night since these are the same colors of light that the body would be exposed to during the day and they trick the body in to thinking it is day time.
What to Do About It:
Making the change to complete darkness as an adult is a relatively easy process that mainly involves figuring out how to make the bedroom dark. The process isn’t always so easy for children, especially for children who are used to a night light or who have a fear of the dark.
With all the research showing the importance of night time darkness, I felt strongly that this was something I wanted my kids to do. It took a little time to get all of the kids used to sleeping in darkness, but we finally have.
We converted our kids’ bedrooms to better sleep environments by:
Removing night lights, alarm clocks, etc
Keeping the house cooler at night to facilitate better sleep
Covering windows with blackout curtains to cover artificial light from street lights and to help heating and cooling costs.
Using sound machines to help them stay asleep
Using red tone lights (like these Himalayan salt lamps that also clean the air) in hallways and bathrooms so they could see to go to the bathroom if needed but there wasn’t any blue or white light to disrupt sleep.
Helpful Tips:
These tips were helpful along the way:
Using sound machines helped sooth them to sleep and help them stay asleep. We use these machines with the kids because they can be plugged in instead of using batteries and the “rain” sound is a definite favorite.
The first few nights making this switch with our oldest, we turned on the sound machine first and read to him with the light on. Then, we turned off the light but left the door open with the salt lamp in the hallway. From here, we slowly worked up to putting him to sleep with the door closed and complete darkness.
Avoiding TV at night also helped. The blue light from TV suppressed melatonin, making it harder for them to fall asleep.
Letting older kids drink a cup of chamomile tea with a little honey (helps with any hypoglycemica issues) and some butter blended in to it. The healthy fats support hormone function and this combination has been great for sleep.
Rubbing Magnesium Body Butter on their feet before bed (and putting socks on). The magnesium helps promote sleep and is beneficial in other ways too.
Switching to organic mattresses also made a big difference for us, especially for someone who has bad allergies. The light made a bigger difference, so I wouldn’t put new mattresses as the highest priority.
Exposure to light during the night has been implicated in depression, increased cancer risk and decreased hormone function. As this post explains:
Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep. Even if you doze off, light can be detected through your eyelids—and your brain won’t produce melatonin if it’s confused between night and day, You want as much darkness in your bedroom as you can handle without tripping over things.
A good (cool and dark) night time environment is vital for hormone health, yet we often put lights in kids’ rooms. Only within the last 100 years has this even been a possibility. Before that, there was a natural cycle of light and darkness and while people might have had candles or lamps after dark, there would not have been lights on all night.
More and more research is emerging that shows a link between night time exposure to light and health problems.
Importance for kids:
Night time light exposure can decrease sleep quality, but it can also shorten the duration of sleep, leading to further problems:
Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.
The research I’ve seen shows that white and blue lights are especially harmful at night since these are the same colors of light that the body would be exposed to during the day and they trick the body in to thinking it is day time.
What to Do About It:
Making the change to complete darkness as an adult is a relatively easy process that mainly involves figuring out how to make the bedroom dark. The process isn’t always so easy for children, especially for children who are used to a night light or who have a fear of the dark.
With all the research showing the importance of night time darkness, I felt strongly that this was something I wanted my kids to do. It took a little time to get all of the kids used to sleeping in darkness, but we finally have.
We converted our kids’ bedrooms to better sleep environments by:
Removing night lights, alarm clocks, etc
Keeping the house cooler at night to facilitate better sleep
Covering windows with blackout curtains to cover artificial light from street lights and to help heating and cooling costs.
Using sound machines to help them stay asleep
Using red tone lights (like these Himalayan salt lamps that also clean the air) in hallways and bathrooms so they could see to go to the bathroom if needed but there wasn’t any blue or white light to disrupt sleep.
Helpful Tips:
These tips were helpful along the way:
Using sound machines helped sooth them to sleep and help them stay asleep. We use these machines with the kids because they can be plugged in instead of using batteries and the “rain” sound is a definite favorite.
The first few nights making this switch with our oldest, we turned on the sound machine first and read to him with the light on. Then, we turned off the light but left the door open with the salt lamp in the hallway. From here, we slowly worked up to putting him to sleep with the door closed and complete darkness.
Avoiding TV at night also helped. The blue light from TV suppressed melatonin, making it harder for them to fall asleep.
Letting older kids drink a cup of chamomile tea with a little honey (helps with any hypoglycemica issues) and some butter blended in to it. The healthy fats support hormone function and this combination has been great for sleep.
Rubbing Magnesium Body Butter on their feet before bed (and putting socks on). The magnesium helps promote sleep and is beneficial in other ways too.
Switching to organic mattresses also made a big difference for us, especially for someone who has bad allergies. The light made a bigger difference, so I wouldn’t put new mattresses as the highest priority.
Monday, December 9, 2013
Three Natural Ways to Clean Indoor Air
Turns out that indoor air can often contain more toxins and chemicals than outdoor air. Everything from mattresses to pots/pans to kids PJ's can contain harmful chemicals in indoor air.
It’s best to reduce chemical exposure in any way possible, but in today’s world, it is practically impossible to completely avoid harmful chemicals. For the remaining chemicals in indoor air, there are some natural ways to help reduce your family’s exposure.
I’ve mentioned houseplants before and they are a great option for improving indoor air. We have about eight indoor plants and I’m hoping to add more soon. For those who don’t want the upkeep of indoor plants or can’t have them due to pets/kids/etc, there are some other natural options.
Besides indoor plants, these are my top three natural air cleaners.
Beeswax Candles
Regular paraffin candles are petroleum derived and can release chemicals like benzene, toluene, soot and other chemicals into the air. These types of candles do more harm than good for indoor air quality and should be avoided.
Pure Beeswax Candles on the other hand burn with almost no smoke or scent and clean the air by releasing negative ions into the air. These negative ions can bind with toxins and help remove them from the air.
Beeswax candles are often especially helpful for those with asthma or allergies and they are effective at removing common allergens like dust and dander from the air. Beeswax candles also burn more slowly than paraffin candles so they last much longer.
I personally only use beeswax candles in our house. We buy them by the case and our favorites are:
Tea-light beeswax candles
Votive size beeswax candles
Salt Lamps
Salt lamps are another natural way to clean indoor air. They are made from himalayan salt crystals and just like the beeswax candles, they release negative ions in to the air to help clean it. They are also a beautiful light source. The only downside…. my kids like to lick them!
The Himalayan Natural Crystal Salt Lamp also works as an air purifier. When lit, the lamp emits negative ions that fight against positively charged particles that cause you to feel stuffy and sluggish. The lit salt crystal clears the air naturally of allergens like smoke, pet dander, pollens, and other air pollutants. It dilutes odors so that you can breathe easier. People with asthma often find it helpful in reducing their symptoms. You can keep the lamp lit for as long as you like to maintain this purifying effect.
We don’t do night lights in our kids rooms, but if we did or if we need a light source at night for reading, we use salt lamps. The natural orange glow doesn’t disrupt sleep hormones like fluorescent or blue lights do and I find it very relaxing.
Bamboo Charcoal
Another natural air cleaning option I recently discovered is bamboo charcoal. I’ve talked about one of my unusual uses for charcoal before and we use a charcoal block water filter to remove toxins from our water.
Charcoal can have the same toxin-removing effect on the air. They work wonders for odor removal and removing toxins from the air:
“Moso air purifying bags, made of linen and filled with bamboo charcoal, absorb unpleasant odors and dehumidify the air. The porous structure of the high density bamboo charcoal helps remove bacteria, harmful pollutants and allergens from the air and absorbs moisture, preventing mold and mildew by trapping the impurities inside each pore. The Moso air purifying bag has been scientifically proven to reduce the amount of formaldehyde, ammonia, benzene, and chloroform gases emitted from everyday items such as paint, carpeting, furniture, air fresheners, chemical cleaners, rubber, and plastics. Toxin free, the bags are safe to use around pets and children. The bamboo charcoal rejuvenates when the bags are placed in sunlight once a month. You can reuse the bags for two years, after which the charcoal can be poured into the soil around plants to fertilize and help retain moisture.
I’ve found that these are also great for removing odors from cars or from the bathroom (especially if you have recently potty-trained boys who don’t always have perfect aim!).
It’s best to reduce chemical exposure in any way possible, but in today’s world, it is practically impossible to completely avoid harmful chemicals. For the remaining chemicals in indoor air, there are some natural ways to help reduce your family’s exposure.
I’ve mentioned houseplants before and they are a great option for improving indoor air. We have about eight indoor plants and I’m hoping to add more soon. For those who don’t want the upkeep of indoor plants or can’t have them due to pets/kids/etc, there are some other natural options.
Besides indoor plants, these are my top three natural air cleaners.
Beeswax Candles
Regular paraffin candles are petroleum derived and can release chemicals like benzene, toluene, soot and other chemicals into the air. These types of candles do more harm than good for indoor air quality and should be avoided.
Pure Beeswax Candles on the other hand burn with almost no smoke or scent and clean the air by releasing negative ions into the air. These negative ions can bind with toxins and help remove them from the air.
Beeswax candles are often especially helpful for those with asthma or allergies and they are effective at removing common allergens like dust and dander from the air. Beeswax candles also burn more slowly than paraffin candles so they last much longer.
I personally only use beeswax candles in our house. We buy them by the case and our favorites are:
Tea-light beeswax candles
Votive size beeswax candles
Salt Lamps
Salt lamps are another natural way to clean indoor air. They are made from himalayan salt crystals and just like the beeswax candles, they release negative ions in to the air to help clean it. They are also a beautiful light source. The only downside…. my kids like to lick them!
The Himalayan Natural Crystal Salt Lamp also works as an air purifier. When lit, the lamp emits negative ions that fight against positively charged particles that cause you to feel stuffy and sluggish. The lit salt crystal clears the air naturally of allergens like smoke, pet dander, pollens, and other air pollutants. It dilutes odors so that you can breathe easier. People with asthma often find it helpful in reducing their symptoms. You can keep the lamp lit for as long as you like to maintain this purifying effect.
We don’t do night lights in our kids rooms, but if we did or if we need a light source at night for reading, we use salt lamps. The natural orange glow doesn’t disrupt sleep hormones like fluorescent or blue lights do and I find it very relaxing.
Bamboo Charcoal
Another natural air cleaning option I recently discovered is bamboo charcoal. I’ve talked about one of my unusual uses for charcoal before and we use a charcoal block water filter to remove toxins from our water.
Charcoal can have the same toxin-removing effect on the air. They work wonders for odor removal and removing toxins from the air:
“Moso air purifying bags, made of linen and filled with bamboo charcoal, absorb unpleasant odors and dehumidify the air. The porous structure of the high density bamboo charcoal helps remove bacteria, harmful pollutants and allergens from the air and absorbs moisture, preventing mold and mildew by trapping the impurities inside each pore. The Moso air purifying bag has been scientifically proven to reduce the amount of formaldehyde, ammonia, benzene, and chloroform gases emitted from everyday items such as paint, carpeting, furniture, air fresheners, chemical cleaners, rubber, and plastics. Toxin free, the bags are safe to use around pets and children. The bamboo charcoal rejuvenates when the bags are placed in sunlight once a month. You can reuse the bags for two years, after which the charcoal can be poured into the soil around plants to fertilize and help retain moisture.
I’ve found that these are also great for removing odors from cars or from the bathroom (especially if you have recently potty-trained boys who don’t always have perfect aim!).
Thursday, December 5, 2013
Flu Busting Gummy Bears and Elderberry Syrup
It seems that this flu season is going to be a bad one, and elderberry syrup is one of my favorite natural remedies for avoiding or beating the flu. These flu busting gummy bears combine the immune boost from elderberry syrup with the gut benefits of gelatin for a healthy and delicious way to beat the flu.
To make this recipe, you’ll need to make homemade elderberry syrup first and then make them in to gummy bears.
With flu season around the corner and signs for “flu shots” in every store, this is a natural alternative that is inexpensive and effective. It can be made easily at home.
If you or your child has ever had a bad case of the flu, you know how miserable it can be. Especially for moms, it is awful to see your children feeling so bad and not be able to fix it. Black elderberries (sambucus nigra) have been shown to prevent flu and speed recovery in those who have the flu.
Elderberries contain high levels of A, B, and C and stimulate the immune system. Several natural elderberry syrups are available at health stores or online, but usually for around $15 or more for 4-8 ounces. This recipe makes 16 ounces for a cost of under ten dollars and kids love the taste!
Homemade Elderberry Syrup Ingredients:
2/3 cup black elderberries
3.5 cups of water
2 T fresh or dried ginger root
1 tsp cinnamon powder
1/2 tsp cloves or clove powder
1 cup raw honey (we get from our farmer’s market)
How to Make Elderberry Syrup:
Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!)
Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool enough to be handled. Pour through a strainer into a glass jar or bowl.
Discard the elderberries (or compost them!) and let the liquid cool to lukewarm. When it is no longer hot, add 1 cup of honey and stir well.
When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar or 16 ounce glass bottle of some kind.
Ta Da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.
Standard dose is 1/2 tsp to 1 tsp for kids and 1/2 Tbsp to 1 Tbsp for adults. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.
Flu Busting Gummy Bears
Flu busting homemade gummy bears combine the immune boost from elderberry syrup with the gut benefits of gelatin.
Ingredients
1 cup elderberry syrup (here is the recipe)
½ cup hot water (not boiling)
¼ cup Gelatin powder (I use this one)
1 Tablespoon Coconut Oil for greasing pan
Glass container or silicon molds (My kids like the dinosaur molds and gingerbread molds the best)
Instructions
Grease molds or glass pan with coconut oil to prevent sticking.
Place ¼ cup of cooled elderberry syrup in a 2 cup measuring cup and add gelatin powder.
Quickly whisk together to temper the gelatin powder.
Add the ½ cup of hot (not boiling) water and stir quickly until smooth.
Add the rest of the elderberry syrup and stir or whisk until completely smooth.
Pour in to molds and put in fridge for 2 hours or until completely firm.
Pop out of molds and store in air tight container with parchment paper between layers.
Take daily as needed to avoid flu or take every few hours to help beat the flu faster.
Will last up to a week in the fridge in an air tight container.
To make this recipe, you’ll need to make homemade elderberry syrup first and then make them in to gummy bears.
With flu season around the corner and signs for “flu shots” in every store, this is a natural alternative that is inexpensive and effective. It can be made easily at home.
If you or your child has ever had a bad case of the flu, you know how miserable it can be. Especially for moms, it is awful to see your children feeling so bad and not be able to fix it. Black elderberries (sambucus nigra) have been shown to prevent flu and speed recovery in those who have the flu.
Elderberries contain high levels of A, B, and C and stimulate the immune system. Several natural elderberry syrups are available at health stores or online, but usually for around $15 or more for 4-8 ounces. This recipe makes 16 ounces for a cost of under ten dollars and kids love the taste!
Homemade Elderberry Syrup Ingredients:
2/3 cup black elderberries
3.5 cups of water
2 T fresh or dried ginger root
1 tsp cinnamon powder
1/2 tsp cloves or clove powder
1 cup raw honey (we get from our farmer’s market)
How to Make Elderberry Syrup:
Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!)
Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool enough to be handled. Pour through a strainer into a glass jar or bowl.
Discard the elderberries (or compost them!) and let the liquid cool to lukewarm. When it is no longer hot, add 1 cup of honey and stir well.
When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar or 16 ounce glass bottle of some kind.
Ta Da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.
Standard dose is 1/2 tsp to 1 tsp for kids and 1/2 Tbsp to 1 Tbsp for adults. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.
Flu Busting Gummy Bears
Flu busting homemade gummy bears combine the immune boost from elderberry syrup with the gut benefits of gelatin.
Ingredients
1 cup elderberry syrup (here is the recipe)
½ cup hot water (not boiling)
¼ cup Gelatin powder (I use this one)
1 Tablespoon Coconut Oil for greasing pan
Glass container or silicon molds (My kids like the dinosaur molds and gingerbread molds the best)
Instructions
Grease molds or glass pan with coconut oil to prevent sticking.
Place ¼ cup of cooled elderberry syrup in a 2 cup measuring cup and add gelatin powder.
Quickly whisk together to temper the gelatin powder.
Add the ½ cup of hot (not boiling) water and stir quickly until smooth.
Add the rest of the elderberry syrup and stir or whisk until completely smooth.
Pour in to molds and put in fridge for 2 hours or until completely firm.
Pop out of molds and store in air tight container with parchment paper between layers.
Take daily as needed to avoid flu or take every few hours to help beat the flu faster.
Will last up to a week in the fridge in an air tight container.
Monday, November 25, 2013
Why Kids Need Dirt
Thanks to modern hygiene and sanitation, we have seen lower rates of many diseases and health problems. Unfortunately, too much of a good thing can have its problems. I’ve talked before about how gardeners (statistically) live longer, and it turns out that the dirt itself can play a role in this:
The Problem:
We have antibacterial soap, antibacterial spray, antibacterial cleaning wipes and a myriad of disinfecting cleaning products. Kids are growing up in clean, disinfected, sterile environments. We go to great lengths to make sure we are protected from germs. At the same time, we have rising rates of allergies, autoimmune problems and gut related disorders (especially in children).
Could there be a connection?
Some research says yes… In fact, some research says that widespread use of disinfecting and antibacterial products (and removal/avoidance of dirt) is preventing proper formation of healthy gut bacteria and that restoring this beneficial bacteria could be the key to boosting immune function, reducing rates of allergies or digestive problems and even improving mood.
So where are these healthy bacteria and how can we benefit from them? Probiotic rich foods and supplements are a great start, but they are missing an important factor: Soil-Based Organisms (SBOs). These soil based organisms have stronger strains of beneficial bacteria that can survive through the digestive system and provide the most benefit. While fermented foods and probiotic supplements can also be very beneficial, some of these strains do not survive through the digestive system.
Just as the name suggests, soil based organisms are microorganisms found in soil.
Various cultures have known the health benefits of dirt for centuries and there is an old saying that “You have to eat a peck of dirt before you die.” It seems there is wisdom in this old saying…
In studies of what is called the hygiene hypothesis, researchers are concluding that organisms like the millions of bacteria, viruses and especially worms that enter the body along with “dirt” spur the development of a healthy immune system. Several continuing studies suggest that worms may help to redirect an immune system that has gone awry and resulted in autoimmune disorders, allergies and asthma.
These studies, along with epidemiological observations, seem to explain why immune system disorders like multiple sclerosis, Type 1 diabetes, inflammatory bowel disease, asthma and allergies have risen significantly in the United States and other developed countries.
How to Make Sure We Get Enough Dirt:
Step 1: Go outside. Step 2: Eat some dirt…. Just kidding!
We don’t actually need to make an effort to consume dirt to get the benefits of soil based organisms and nutrients in soil, we just need to make an effort to come in contact with it and to have our babies and children come in contact with it.
I take the following steps to make sure we get the health benefits of dirt:
Encourage my kids (including crawling babies) to play outside barefoot in the dirt as long as I know it is an area that hasn’t been sprayed with chemicals or contaminated in some other way. I garden and walk outside barefoot (which has other benefits too).
At the recommendation of this post, I also let my babies have an outside play area with organic dirt once they are 3-4 months or old enough to sit up or crawl. Yes, they get dirty. Yes, they put it in their mouths (that is the point). Usually, this area is just a small kiddie pool or pot or organic dirt with some toys in it to encourage play.
I let my older kids help my in the garden, let them play in the dirt, make mud pies and otherwise get dirty. If they’ve been playing in clean dirt, I also let them eat outside without washing their hands so they can transfer small amounts of these soil based organisms to their digestive systems.
We also all consume probiotic rich foods and drinks like water kefir, homemade sauerkraut, kombucha, and other fermented foods to make sure we are exposed to a wide variety of naturally occurring beneficial bacteria.
I supplement with a high quality probiotic/prebiotic blend that contains many of these same organisms. I also sprinkle these on the foods I feed my little ones and even dump a capsule in to the play dirt. (This brand has been clinically studied, especially in patients with IBS or digestive problems)
The Problem:
We have antibacterial soap, antibacterial spray, antibacterial cleaning wipes and a myriad of disinfecting cleaning products. Kids are growing up in clean, disinfected, sterile environments. We go to great lengths to make sure we are protected from germs. At the same time, we have rising rates of allergies, autoimmune problems and gut related disorders (especially in children).
Could there be a connection?
Some research says yes… In fact, some research says that widespread use of disinfecting and antibacterial products (and removal/avoidance of dirt) is preventing proper formation of healthy gut bacteria and that restoring this beneficial bacteria could be the key to boosting immune function, reducing rates of allergies or digestive problems and even improving mood.
So where are these healthy bacteria and how can we benefit from them? Probiotic rich foods and supplements are a great start, but they are missing an important factor: Soil-Based Organisms (SBOs). These soil based organisms have stronger strains of beneficial bacteria that can survive through the digestive system and provide the most benefit. While fermented foods and probiotic supplements can also be very beneficial, some of these strains do not survive through the digestive system.
Just as the name suggests, soil based organisms are microorganisms found in soil.
Various cultures have known the health benefits of dirt for centuries and there is an old saying that “You have to eat a peck of dirt before you die.” It seems there is wisdom in this old saying…
In studies of what is called the hygiene hypothesis, researchers are concluding that organisms like the millions of bacteria, viruses and especially worms that enter the body along with “dirt” spur the development of a healthy immune system. Several continuing studies suggest that worms may help to redirect an immune system that has gone awry and resulted in autoimmune disorders, allergies and asthma.
These studies, along with epidemiological observations, seem to explain why immune system disorders like multiple sclerosis, Type 1 diabetes, inflammatory bowel disease, asthma and allergies have risen significantly in the United States and other developed countries.
How to Make Sure We Get Enough Dirt:
Step 1: Go outside. Step 2: Eat some dirt…. Just kidding!
We don’t actually need to make an effort to consume dirt to get the benefits of soil based organisms and nutrients in soil, we just need to make an effort to come in contact with it and to have our babies and children come in contact with it.
I take the following steps to make sure we get the health benefits of dirt:
Encourage my kids (including crawling babies) to play outside barefoot in the dirt as long as I know it is an area that hasn’t been sprayed with chemicals or contaminated in some other way. I garden and walk outside barefoot (which has other benefits too).
At the recommendation of this post, I also let my babies have an outside play area with organic dirt once they are 3-4 months or old enough to sit up or crawl. Yes, they get dirty. Yes, they put it in their mouths (that is the point). Usually, this area is just a small kiddie pool or pot or organic dirt with some toys in it to encourage play.
I let my older kids help my in the garden, let them play in the dirt, make mud pies and otherwise get dirty. If they’ve been playing in clean dirt, I also let them eat outside without washing their hands so they can transfer small amounts of these soil based organisms to their digestive systems.
We also all consume probiotic rich foods and drinks like water kefir, homemade sauerkraut, kombucha, and other fermented foods to make sure we are exposed to a wide variety of naturally occurring beneficial bacteria.
I supplement with a high quality probiotic/prebiotic blend that contains many of these same organisms. I also sprinkle these on the foods I feed my little ones and even dump a capsule in to the play dirt. (This brand has been clinically studied, especially in patients with IBS or digestive problems)
Friday, November 22, 2013
What about your Hormones?
It seems that the more we know, the more we don’t know. New research is constantly emerging on a variety of health topics but there is a common underlying theme.
What factor contributes to weight gain during pregnancy? Hormone balance.
What causes weight fluctuations, bloating and other health symptoms throughout the course of a month? Hormones.
What causes men to naturally put on muscle more easily or lose weight more quickly? Hormones.
What is a huge contributing factor of growth in children? Hormones.
What controls ovulation, reproduction, pregnancy, etc? Hormones
Yes, when it comes to losing weight or improving health, what do we focus on? Calories… or micronutrients… or diets.
It’s all about the hormones:
I’ve heard so many cases lately of people who have improved diet, started exercising, etc but are still not losing weight or improving health markers. After talking to many of these people, it seems that the factor they all have in common is an underlying problem with hormone balance.
Certainly, diet affects hormones to some degree, but other factors can have a tremendous impact as well, especially:
Sleep
Stress
Exercise
Exposure to toxins
pregnancy or nursing
Though there is no single symptom that is a definitive sign of a hormone imbalance, factors that often indicate a hormone problem include:
sleep troubles
persistent weight gain or inability to lose weight
being hot or cold often
digestive problems
cravings
low libido
fatigue
depression or anxiety
mood swings
headaches
hair loss
What to Do About It?
For those with hormone problems, there are some important dietary and lifestyle factors that can help nourish the body so it can recover. For these people, things like dieting, extreme exercise or stress will only make the problem worse and it is more important to carefully support the body’s hormone system.
This is best accomplished by first improving factors like sleep and stress as well as nourishing (rather than depriving) the body.
As I said before: “Statistically, many people use hormonal contraceptives to help “balance hormones” or prevent acne, etc. The problem is that this is just treating the symptoms and not addressing the root cause. The body naturally moves toward balance so if hormones are out of whack, it is not from a contraceptive deficiency, but rather that the body is not producing the natural hormones optimally.”
Get Some Sleep!
While you are sleeping, your body is extremely active removing toxins, recharging the mind, and creating hormones. Skimping on sleep, even for one night, can have a tremendous impact on hormones and even one night of missed or shortened sleep can create the hormone levels of a pre-diabetic.
I shared some tips in a previous post for optimizing sleep:
A daily (and nightly) routine can make a big difference in how easily you fall and stay asleep. You’ll have to experiment to find out what works best for you but here are some helpful suggestions:
Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular.
Eat a high protein/high fat snack a few hours before bed (7pm or earlier) or consume a lot at dinner.
Avoid caffeine after 1 pm.
Install F.lux (it is free) on all computers and devices to reduce blue light and help you sleep better (it is also easier on the eyes!)
Drink enough water during the day and stop drinking about 2 hours before bed so you don’t have to wake up to use the bathroom.
Take a soothing salt bath about an hour before bed with some relaxing music or a great book.
Get at least 30 minutes of sunlight each day (even if you aren’t trying to get your vitamin D). The exposure to the wide-spectrum light during the day boosts serotonin levels, which will help improve melatonin levels at night
Avoid artificial light as much as possible after the sun goes down.
Pray, meditate or find a way to reduce stress.
Give yourself a massage before bed to release stress and help relax (Personally, I love this for home-massage)
Stretch before bed to relax muscles.
This post has some additional tips for getting great sleep.
Eat Some Fat:
Fats, especially saturated fats, are vital for hormone health as the body uses fats as building blocks for hormones. As this article explains:
When these important saturated fatty acids are not readily available, certain growth factors in the cells and organs will not be properly aligned. This is because the various receptors, such as G-protein receptors, need to be coupled with lipids in order to provide localization of function.
The messages that are sent from the outside of the cell to the inner part of the cell control many functions including those activated by, for example, adrenaline in the primitive mammalian fight/flight reactions. When the adrenal gland produces adrenaline and the adrenaline (beta-adrenergic) receptor communicates with the G-protein and its signal cascade, the parts of the body are alerted to the need for action; the heart beats faster, the blood flow to the gut decreases while the blood flow to the muscles increases and the production of glucose is stimulated.
The G-proteins come in different forms; the alpha subunit is covalently linked to myristic acid and the function of this subunit is important for turning on and off the binding to an enzyme called adenylate cyclase and thus the amplification of important hormone signals.
When researchers looked at the fatty acid composition of the phospholipids in the T-cells (white blood cells), from both young and old donors, they found that a loss of saturated fatty acids in the lymphocytes was responsible for age-related declines in white blood cell function. They found that they could correct cellular deficiencies in palmitic acid and myristic acid by adding these saturated fatty acids.”
Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties.
If you really need hormone help, aim to consume 1/4 cup of added coconut oil a day. My favorite way is to blend into coffee or tea. This is the highest quality one I’ve found.
Helpful Supplements:
In a perfect world, we would be rising and sleeping with the sun, getting Vitamin D from the sun and Magnesium from the ocean while relaxing and exercising in great balance each day in a stress-free world. Since I doubt that describes any of us currently, supplements can fill in the gaps. I’ve talked about the basic supplements that I take before, but there are some specific ones that are helpful for hormone support.
Maca- A tuber in the radish family that has a history of boosting hormone production and libido. Many women notice less PMS, increased fertility, and improved skin while men notice increased sperm production, libido and better sleep. Maca is also high in minerals and essential fatty acids, making it great for hormones. It is available in powder form (least expensive option) or in capsules. Maca should be discontinued during pregnancy. The effects of Maca are somewhat cumulative, so the best results are seen after 3-5 weeks of taking Maca regularly.
Magnesium- Magnesium supports hundreds of reactions in the body and often contributes to better sleep (which is great for hormones!). There are several effective forms of Magnesium: In powder form with a product like Natural Calm so that you can vary your dose and work up slowly, ionic liquid form can be added to food and drinks and dose can be worked up slowly,or transdermal form by using Magnesium oil applied to skin. This is often the most effective option for those with damaged digestive tract or severe deficiency. Magnesium often greatly helps both PMS symptoms and menstrual cramping.
Vitamin D- A pre-hormone is supportive of hormone function. Best obtained from the sun if possible, or from a D3 supplement or Fermented Cod Liver Oil (what I do in the winter). Make sure not to get too much, and optimally, get Serum Vitamin D levels checked to minitor levels.
Fermented Cod Liver Oil- Provides many of the necessary building blocks for hormone production including Vitamins A, D, and K. It also is a great source of Omega-3s and beneficial fats.
Gelatin is a great source of calcium, magnesium and phosphate. It supports hormone production and digestive health and helps sooth inflammation, especially in joints. We use Great Lakes Kosher as I was able to verify with the company that it is sourced from grass-fed, humanely raised cows, and as such is higher in nutrients.
Vitex/Chaste Tree Berry- Nourishes the pituitary gland and helps lengthen the luteal phase. It lowers prolactin and raises progesterone. For some women, this alone will improve symptoms.
Natural Progesterone Cream- PMS and menstrual troubles are often linked to specific hormone imbalances. Especially for those with short cycles or short second phase of their cycle (ovulation through start of menses), progesterone can be the issue. I’ve seen people add only natural progesterone cream and see symptoms greatly reduce. If you do use progesterone cream, do you own research, make sure you have a good brand that is soy-free and only use for the second half of your cycle (ovulation through menses).
Red Raspberry Leaf- A well know fertility herb that is also helpful in reducing PMS and cramping. It has a high nutrient profile and is especially high in calcium and is a uterine tonic. It is available in capsule form, but makes an excellent hot or cold tea.
NOTE: Make sure to check with your doctor or health care professional before taking any new supplements, especially if you are on medications or contraceptives.
What factor contributes to weight gain during pregnancy? Hormone balance.
What causes weight fluctuations, bloating and other health symptoms throughout the course of a month? Hormones.
What causes men to naturally put on muscle more easily or lose weight more quickly? Hormones.
What is a huge contributing factor of growth in children? Hormones.
What controls ovulation, reproduction, pregnancy, etc? Hormones
Yes, when it comes to losing weight or improving health, what do we focus on? Calories… or micronutrients… or diets.
It’s all about the hormones:
I’ve heard so many cases lately of people who have improved diet, started exercising, etc but are still not losing weight or improving health markers. After talking to many of these people, it seems that the factor they all have in common is an underlying problem with hormone balance.
Certainly, diet affects hormones to some degree, but other factors can have a tremendous impact as well, especially:
Sleep
Stress
Exercise
Exposure to toxins
pregnancy or nursing
Though there is no single symptom that is a definitive sign of a hormone imbalance, factors that often indicate a hormone problem include:
sleep troubles
persistent weight gain or inability to lose weight
being hot or cold often
digestive problems
cravings
low libido
fatigue
depression or anxiety
mood swings
headaches
hair loss
What to Do About It?
For those with hormone problems, there are some important dietary and lifestyle factors that can help nourish the body so it can recover. For these people, things like dieting, extreme exercise or stress will only make the problem worse and it is more important to carefully support the body’s hormone system.
This is best accomplished by first improving factors like sleep and stress as well as nourishing (rather than depriving) the body.
As I said before: “Statistically, many people use hormonal contraceptives to help “balance hormones” or prevent acne, etc. The problem is that this is just treating the symptoms and not addressing the root cause. The body naturally moves toward balance so if hormones are out of whack, it is not from a contraceptive deficiency, but rather that the body is not producing the natural hormones optimally.”
Get Some Sleep!
While you are sleeping, your body is extremely active removing toxins, recharging the mind, and creating hormones. Skimping on sleep, even for one night, can have a tremendous impact on hormones and even one night of missed or shortened sleep can create the hormone levels of a pre-diabetic.
I shared some tips in a previous post for optimizing sleep:
A daily (and nightly) routine can make a big difference in how easily you fall and stay asleep. You’ll have to experiment to find out what works best for you but here are some helpful suggestions:
Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular.
Eat a high protein/high fat snack a few hours before bed (7pm or earlier) or consume a lot at dinner.
Avoid caffeine after 1 pm.
Install F.lux (it is free) on all computers and devices to reduce blue light and help you sleep better (it is also easier on the eyes!)
Drink enough water during the day and stop drinking about 2 hours before bed so you don’t have to wake up to use the bathroom.
Take a soothing salt bath about an hour before bed with some relaxing music or a great book.
Get at least 30 minutes of sunlight each day (even if you aren’t trying to get your vitamin D). The exposure to the wide-spectrum light during the day boosts serotonin levels, which will help improve melatonin levels at night
Avoid artificial light as much as possible after the sun goes down.
Pray, meditate or find a way to reduce stress.
Give yourself a massage before bed to release stress and help relax (Personally, I love this for home-massage)
Stretch before bed to relax muscles.
This post has some additional tips for getting great sleep.
Eat Some Fat:
Fats, especially saturated fats, are vital for hormone health as the body uses fats as building blocks for hormones. As this article explains:
When these important saturated fatty acids are not readily available, certain growth factors in the cells and organs will not be properly aligned. This is because the various receptors, such as G-protein receptors, need to be coupled with lipids in order to provide localization of function.
The messages that are sent from the outside of the cell to the inner part of the cell control many functions including those activated by, for example, adrenaline in the primitive mammalian fight/flight reactions. When the adrenal gland produces adrenaline and the adrenaline (beta-adrenergic) receptor communicates with the G-protein and its signal cascade, the parts of the body are alerted to the need for action; the heart beats faster, the blood flow to the gut decreases while the blood flow to the muscles increases and the production of glucose is stimulated.
The G-proteins come in different forms; the alpha subunit is covalently linked to myristic acid and the function of this subunit is important for turning on and off the binding to an enzyme called adenylate cyclase and thus the amplification of important hormone signals.
When researchers looked at the fatty acid composition of the phospholipids in the T-cells (white blood cells), from both young and old donors, they found that a loss of saturated fatty acids in the lymphocytes was responsible for age-related declines in white blood cell function. They found that they could correct cellular deficiencies in palmitic acid and myristic acid by adding these saturated fatty acids.”
Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties.
If you really need hormone help, aim to consume 1/4 cup of added coconut oil a day. My favorite way is to blend into coffee or tea. This is the highest quality one I’ve found.
Helpful Supplements:
In a perfect world, we would be rising and sleeping with the sun, getting Vitamin D from the sun and Magnesium from the ocean while relaxing and exercising in great balance each day in a stress-free world. Since I doubt that describes any of us currently, supplements can fill in the gaps. I’ve talked about the basic supplements that I take before, but there are some specific ones that are helpful for hormone support.
Maca- A tuber in the radish family that has a history of boosting hormone production and libido. Many women notice less PMS, increased fertility, and improved skin while men notice increased sperm production, libido and better sleep. Maca is also high in minerals and essential fatty acids, making it great for hormones. It is available in powder form (least expensive option) or in capsules. Maca should be discontinued during pregnancy. The effects of Maca are somewhat cumulative, so the best results are seen after 3-5 weeks of taking Maca regularly.
Magnesium- Magnesium supports hundreds of reactions in the body and often contributes to better sleep (which is great for hormones!). There are several effective forms of Magnesium: In powder form with a product like Natural Calm so that you can vary your dose and work up slowly, ionic liquid form can be added to food and drinks and dose can be worked up slowly,or transdermal form by using Magnesium oil applied to skin. This is often the most effective option for those with damaged digestive tract or severe deficiency. Magnesium often greatly helps both PMS symptoms and menstrual cramping.
Vitamin D- A pre-hormone is supportive of hormone function. Best obtained from the sun if possible, or from a D3 supplement or Fermented Cod Liver Oil (what I do in the winter). Make sure not to get too much, and optimally, get Serum Vitamin D levels checked to minitor levels.
Fermented Cod Liver Oil- Provides many of the necessary building blocks for hormone production including Vitamins A, D, and K. It also is a great source of Omega-3s and beneficial fats.
Gelatin is a great source of calcium, magnesium and phosphate. It supports hormone production and digestive health and helps sooth inflammation, especially in joints. We use Great Lakes Kosher as I was able to verify with the company that it is sourced from grass-fed, humanely raised cows, and as such is higher in nutrients.
Vitex/Chaste Tree Berry- Nourishes the pituitary gland and helps lengthen the luteal phase. It lowers prolactin and raises progesterone. For some women, this alone will improve symptoms.
Natural Progesterone Cream- PMS and menstrual troubles are often linked to specific hormone imbalances. Especially for those with short cycles or short second phase of their cycle (ovulation through start of menses), progesterone can be the issue. I’ve seen people add only natural progesterone cream and see symptoms greatly reduce. If you do use progesterone cream, do you own research, make sure you have a good brand that is soy-free and only use for the second half of your cycle (ovulation through menses).
Red Raspberry Leaf- A well know fertility herb that is also helpful in reducing PMS and cramping. It has a high nutrient profile and is especially high in calcium and is a uterine tonic. It is available in capsule form, but makes an excellent hot or cold tea.
NOTE: Make sure to check with your doctor or health care professional before taking any new supplements, especially if you are on medications or contraceptives.
Thursday, November 21, 2013
Cracked Heels
Cracked heels can be the result of several things:
the way a person walks
poor circulation
a skin problem like eczema or psoriasis
fungal infection
nutritional deficiencies
Finding the Cause:
Since cracked heels can have a variety of causes, it is important to find the root of the problem. Often, I’ve seen cracked heels improve with dietary changes. Deficiencies of zinc, magnesium and omega-3 can contribute to cracked heels, and fat soluble vitamins and gelatin are also important.
Skin related problems and fungal infections can often be helped with regular detoxifying foot soaks and a homemade healing salve.
Personally, we take fermented cod liver oil daily and make it a point to consume wild-caught fish to maintain Omega-3 levels.
As a general rule, I suggest trying any remedy for at least a few weeks to see if it is working. For best results, try external and internal approaches at the same time.
Internal Remedies for Cracked Heels:
Consuming enough Zinc, Magnesium and Omega-3s in food or supplement form
Consuming Gelatin and Vitamin C which increase skin elasticity and may help reduce cracking
Optimizing fat soluble vitamins like Vitamin D (found in Fermented Cod Liver oil, supplements or from sun exposure) and Vitamin K (found in grass-fed butter or supplements). Consuming foods like bone broth and organ meats is also helpful.
Drinking enough water and consuming trace minerals
External Remedies for Cracked Heels:
Exfoliating with a natural pumice stone or Ped Egg (looks like a cheese grater but it works)
Soaking in detoxifying food baths or regular detox baths (here are my three favorite recipes)
Adding 1/2 cup of apple cider vinegar to a warm foot soak
Using magnesium oil on the feet before bed
Using a homemade nourishing foot salve (see below) each morning and night
Using a homemade peppermint magnesium foot scrub to exfoliate feet in the shower
Cracked Heel Foot Salve Recipe:
Ingredients
¼ cup Shea Butter
¼ cup Coconut Oil
3 Tablespoons Beeswax
¼ cup Magnesium Flakes + 2 Tablespoons boiling water (Or ¼ cup of pre-made Magnesium oil, though this won’t yield as much magnesium in the final product)
10 drops Oregano Essential Oil (Not for use during pregnancy or on children)
10 drops Peppermint Essential Oil
Instructions
Pour 2 tablespoons of boiling water in to the magnesium flakes in a small container and stir until it dissolves. This will create a thick liquid. Set aside to cool.
In a quart size mason jar inside a small pan with 1 inch of water, combine the coconut oil, beeswax and shea butter and turn on medium heat.
When melted, remove the jar from the pan and let the mixture cool until room temp and slightly opaque. At this point, put in to a medium bowl or into a blender.
If in a bowl, use a hand blender or immersion blender on medium speed and start blending the oil mixture.
Slowly (starting with a drop at a time) add the dissolved magnesium mixture to the oil mixture while continuing blending until all of the magnesium mix is added and it is well-mixed.
Add the oregano and peppermint essential oils if using and whip until combined.
Put in the fridge for 15 minutes and re-blend to get body butter consistency.
Store in fridge for a cooling lotion (best consistency) or at room temp for up to two months.
Use on cracked heels at night. Apply a thick coat and wear socks until the salve absorbs.
the way a person walks
poor circulation
a skin problem like eczema or psoriasis
fungal infection
nutritional deficiencies
Finding the Cause:
Since cracked heels can have a variety of causes, it is important to find the root of the problem. Often, I’ve seen cracked heels improve with dietary changes. Deficiencies of zinc, magnesium and omega-3 can contribute to cracked heels, and fat soluble vitamins and gelatin are also important.
Skin related problems and fungal infections can often be helped with regular detoxifying foot soaks and a homemade healing salve.
Personally, we take fermented cod liver oil daily and make it a point to consume wild-caught fish to maintain Omega-3 levels.
As a general rule, I suggest trying any remedy for at least a few weeks to see if it is working. For best results, try external and internal approaches at the same time.
Internal Remedies for Cracked Heels:
Consuming enough Zinc, Magnesium and Omega-3s in food or supplement form
Consuming Gelatin and Vitamin C which increase skin elasticity and may help reduce cracking
Optimizing fat soluble vitamins like Vitamin D (found in Fermented Cod Liver oil, supplements or from sun exposure) and Vitamin K (found in grass-fed butter or supplements). Consuming foods like bone broth and organ meats is also helpful.
Drinking enough water and consuming trace minerals
External Remedies for Cracked Heels:
Exfoliating with a natural pumice stone or Ped Egg (looks like a cheese grater but it works)
Soaking in detoxifying food baths or regular detox baths (here are my three favorite recipes)
Adding 1/2 cup of apple cider vinegar to a warm foot soak
Using magnesium oil on the feet before bed
Using a homemade nourishing foot salve (see below) each morning and night
Using a homemade peppermint magnesium foot scrub to exfoliate feet in the shower
Cracked Heel Foot Salve Recipe:
Ingredients
¼ cup Shea Butter
¼ cup Coconut Oil
3 Tablespoons Beeswax
¼ cup Magnesium Flakes + 2 Tablespoons boiling water (Or ¼ cup of pre-made Magnesium oil, though this won’t yield as much magnesium in the final product)
10 drops Oregano Essential Oil (Not for use during pregnancy or on children)
10 drops Peppermint Essential Oil
Instructions
Pour 2 tablespoons of boiling water in to the magnesium flakes in a small container and stir until it dissolves. This will create a thick liquid. Set aside to cool.
In a quart size mason jar inside a small pan with 1 inch of water, combine the coconut oil, beeswax and shea butter and turn on medium heat.
When melted, remove the jar from the pan and let the mixture cool until room temp and slightly opaque. At this point, put in to a medium bowl or into a blender.
If in a bowl, use a hand blender or immersion blender on medium speed and start blending the oil mixture.
Slowly (starting with a drop at a time) add the dissolved magnesium mixture to the oil mixture while continuing blending until all of the magnesium mix is added and it is well-mixed.
Add the oregano and peppermint essential oils if using and whip until combined.
Put in the fridge for 15 minutes and re-blend to get body butter consistency.
Store in fridge for a cooling lotion (best consistency) or at room temp for up to two months.
Use on cracked heels at night. Apply a thick coat and wear socks until the salve absorbs.
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