Holistic Health with Sarah: Back to the Basics Living

Herbal Recipe for Painful Menstruation: Cramping Relief Tincture Do you suffer from menstrual pain? Herbal tinctures are a great option for quick menstrual pain relief. They bypass the digestive system and go to work quickly, especially for acute pain. For acute situations, use this tincture for temporary relief of menstrual cramping. 1.5 tsp. crampbark tincture... 1.5 tsp. silk tassel tincture 1 tsp. black cohosh tincture 1 tsp. white oak bark tincture tsp. California poppy tincture Combine all ingredients in a 1-ounce amber dropper bottle. Take 1 to 2 dropperfuls as needed, not to exceed 6 doses per day. Source: The Woman’s Herbal Apothecary by JJ Pursell Disclaimer: I am not a doctor. This is for educational purposes only. #herbalrecipes #herbalsupportforperiodpain #herbalremedies #naturalmedicineforperiodpain #simplyherbal #holistichealwithsarah

Herbal Support for Painful Menstruation Having the tools to combat menstrual pain, whether mild or severe, can be life changing. Pain can be caused by hormone imbalance, increased prostaglandins, uterine position, endometriosis, fibroids, cysts, emotional trauma, past surgeries, and on and on. I encourage you to do whatever it takes within reason to find the support your body needs. Pain is a clear sign that your body is asking for help. HERBAL ALLIES: ... Black Cohosh Burdock root California Poppy Chamomile Crampbark Ginger Hops strobiles Licorice Milk Thistle Partridgeberry Silk Tassel Valerian root White Oak bark Wild Yam Note: You might have to go through some trial and error to find the herbs that works best for you. That being said, if I were to pick one to start, I would recommend crampbark. I don’t have painful periods but many herbalist recommend crampbark. Stay tuned tomorrow for some herbal recipes to help with painful menstruation. Source: The Woman’s Herbal Apothecary Disclaimer: I am not a doctor. This is for educational purposes only. #herbalsupportforpainfulperiods #naturalremediesforpainfulperiods #herbalremedies #naturalremedies #simplyherbal #holistichealthwithsarah

Herbal Recipe to Support PCOS: Regulate and Eliminate This tea has two goals: improve the regulation of blood sugar (there is a strong correlation between PCOS and uncontrolled blood sugar levels) and accelerate the elimination of hormonal trash (with PCOS there tends to be an excess of the hormones estrogen and testosterone). If you struggle with PCOS, drink a quart every day. 1 cup dried tulsi leaf... 1 cup dried self-heal leaf and flower 1/3 cup dried dandelion leaf 1/3 cup dried nettle leaf 1/3 cup dried goldenrod leaf and flower cup dried cinnamon bark cup dried St. John’s wort leaf and flower (see tip) In a medium bowl, mix together all the herbs. Store in an airtight container. Make a long infusion: Prepare a kettle of boiling water. Measure 2 to 3 tablespoons of herbs per quart of water and place in a mason jar or French press. Pour in the boiling water, cover, and steep for 8 hours or overnight. Tip: Omit the St. John’s wort if you are concurrently taking pharmaceuticals. Source: Herbal Medicine for Beginners by Katja Swift and Ryn Midura Disclaimer: I am not a doctor. This is for educational purposes only. #supportPCOSnaturally #herbalsupportforPCOS #herbalmedicine #herbalremedies #herbalrecipesforPCOS #herbsforPCOS #simplyherbal #holistichealthwithsarah

Herbal Support for PCOS PCOS stands for polycysistic ovarian syndrome, although not everyone diagnosed with PCOS actually has cysts. Its symtpoms might include irregular menstrual cycles, excessively high levels of sex hormones (including estrogen and testosterone), facial and body hair growth, and infertility. Ovaries are extremely sensitive to fluctuations in insulin, a hormone that regulates blood sugar, and there is a strong correlation between PCOS and uncontrolled blo...od sugar levels. When insulin levels are high and the system becomes overworked while coping with that, other hormones may become elevated in the body. PCOS is a state of coldness (stagnation) and dampness. Herbs to look to provide some of the following actions: adaptogen (helps one to adapt to stress), alterative (improves quality of circulating fluids), cholagogues (supports the gallbladder), diuretic (helps remove excess fluids), hepatic (liver support), hypoglycemic (blood sugar regulation), lymphatic (helps drain the lymphatic system) and nutritive (rich in vitamins and minerals). HERBAL ALLIES: Cinnamon bark Dandelion leaf Goldenrod leaf and flower Milk thistle seed Nettle leaf Self-heal leaf and flower St. John’s wort leaf and flower Tulsi Do you use any of these herbs? Stay tuned tomorrow for a PCOS support focused herbal recipe. Source: Herbal Medicine for Beginners by Katja Swift and Ryn Midura Disclaimer: I am not a doctor. This is for educational purposes only. #PCOS #herbalsupportforPCOS #naturalremediesforPCOS #herbalmedicine #simplyherbal #holistichealthwithsarah

Food Prep Tip: Boil Your Potatoes to Reduce the Oxalate Content I love to discover ways to reduce the anti-nutrient levels found in plants (all plants contain anti-nutrients). One type of anti-nutrient found in potatoes (both white and sweet) is oxalates. Once consumed, oxalate can bind to minerals making them unavailable for absorption. NOTE: minerals are essential for optimal health and many of us are deficient. High oxalate levels may also contribute to kidney stones and ...gout in some people and some claim, oxalates can lodge into tissues (joints, muscles, organs) throughout the body, causing issues. My main concern is how oxalates can decrease mineral absorption. So, I look for ways to reduce oxalates levels to reduce my overall oxalate burden. Do I always prepare all oxalate rich foods properly. No, but being aware can hold much power, especially if you have health issues. So, how can you reduce the oxalate content in potatoes? Boil them. In one study, boiling markedly reduced oxalate content by 30-87% and was more effective than steaming (5-53%) and baking (no loss). So, if you are looking for a way to reduce your oxalate levels and increase your overall mineral absorption, consider boiling your potatoes more often in addition to other cooking methods. Source: Effects of Different Cooking Methods on Vegetable Oxalate Content by ACS Publications Disclaimer: I am not a doctor. This is for educational purposes only. #oxalatecontent #reduceoxalatelevels #antinutrients #boiledpotatoes #increasemineralabsorption #eatrealfoodpreparedtherightway #backtothebasics #holistichealthwithsarah

Herbal Recipe for Sinusitis/Stuffy Nose: Sinus-Clearing Steam Steaming is a universal treatment across cultures for any respiratory system troubles, those related to the sinuses. The combination of hot steam and the evaporating volatile oils form the herbs makes it very difficult for pathogens to survive and stimulates immune response in the mucous membranes. 1 cup dried pine needles... cup dried sage leaf cup dried thyme leaf gallon water 5 garlic cloves, chopped, per steam (optional) In a small bowl, mix the pine, sage, and thyme. Store in an airtight container. Make and execute an herbal steam: In a medium pot over high heat, boil the water. Place the pot on a heat-proof service, someplace where you can sit near it, and make a tent with a blanket or towel. Add 1-2 tbsp. of the herb mixture to the water, along with the garlic (if using). Position your face over the steam and remain there for 5 to 20 minutes, while taking deep breaths. (Bring a handkerchief, your nose will run as your sinuses clear). Repeat 2 to 3x per day and on a daily or weekly basis for prevention. Note: You can also try out my Herbal Steam. The steam includes thyme, lavender, mullein leaf and juniper berries. You get a total of 32 steams for only $14!!! Source: Herbal Medicine for Beginners by Katja Swift and Ryn Midura Disclaimer: I am not a doctor. This is for educational purposes only. #herbalsteams #herbalsupportforsinusitis #herbalsupportforastuffynose #herbalmedicine #simplyherbal #holistichealthwithsarah

Lifestyle Focus: Drink Something Hot Many ancient cultures recommend starting your day with a hot drink because it is more hydrating and healing than something cold. Warm beverages like tea or hot water with lemon cleanse your body, dissolve toxins from your system, stimulate your digestive fire, and enhance your metabolism. HOT DRINKS ARE HYDRATING: You may have noticed when you are washing dishes that hot water is much more effective at dislodaing debirs than cold water. T...his also holds true in your body. Your body more easily absorbs hot water, making it more accessible and hydrating. Your body does not have to exert any extra energy to warm the water, leaving more energy for healing. Drinking hot, boiled water flushes out your lymphatic syste: softens hardned tissues; and dilates, cleanses, and hydrates deep tissues. It also heals and reparis your digestive system and flushes the gut-associated lymphoid tissue (GALT), the lymph on the outside of the intestinal wall. When you sleep overnight, your body becomes dehydrated. Morning is the time it needs hot water the most. Hot water prevents and treats constiatpion by hydrating yoru internal organs. HOT STIMULATES DIGESTION: drinking hot water enahces yoru digestion. When you drink cold water, you slow your digestive process. On the other hand, when you drink something hot, you enhance your digestion. Subsequently, you are better able to digest, break down, and assimilate your meals. HOT AIDS CLEANSING: drinking hot drinks aids cleansing because it softens the food debris in yoru system and allows yoru body to flush fat. When you consume ice-cold drinks, the intestines contract tightly making it difficult to cleanse the intestines properly. Overall, drinking a hot beverage helps your body digest, assimilate, and cleanse better for the rest of the day. Instead of reaching for an iced coffee, tea, or frozen smoothe for breakfast, start your day with something hot for its myriad health benefits. Source: Idiot’s Guides As Easy As It Gets! Ayurveda by Sahara Rose Ketabi Disclaimer: I am not a doctor. This is for educational purposes only. #hotbeverages #enhanceddigestion #guthealth #cleansing #ayurveda #ancientwisdom #holistichealthwithsarah

Product Highlight: DIY Cough Syrup Kit WHY SHOULD YOU MAKE YOUR OWN COUGH SYRUP AND AVOID OVER-THE-COUNTER COUGH SYRUP REMEDIES!!! Generally speaking, coughing is a common reaction to the respiratory system trying to expel harmful microbes, dust or irritants from the body. The mechanism of coughing is something you want to work with, instead of work against. Many over-the-counter cough medicines are loaded with questionable ingredients, they cover up the symptoms or work aga...inst the body’s natural response, and they taste nasty. On the other hand, herbs can help support and relieve coughs in a variety of ways. When you are considering a natural cough syrup, it is ideal to use a combination of herbs with expectorant properties, herbs with stimulating and relaxing properties, herbs with demulcent properties and herbs with anti-inflammatory and anti-microbial properties. You will get a combination of these herbs in your Cough Syrup Kit. As a result, you will end up with a cough syrup that both supports the effectiveness of the cough while, at the same time, easing discomfort. Simply Herbal’s DIY Cough Syrup Kits include the following organic herbs: Elderberries, mullein leaf, wild cherry bark, anise seed, marshmallow root, thyme, licorice root, slippery elm bark, burdock root, ginger root, and cinnamon Cost: Sample Kit (makes approx. 16 oz.): $8 Reguar Kit (makes 4 separate batches): $26 Comment below or message me if you are interested in making your own cough syrup. Source: Simply Herbal Dislaimer: I am not a doctor. This is for educational purposes only. Photo Credit: Keziah Loht #coughsyrup #herbalmedicine #diyremedies #lungsupport #simplyherbal #holistichealthwithsarah

Nutrient Highlight: Glycine While you may not be familiar with the term, your body is. Why? Because glycine allows it to work properly. WHAT IS GLYCINE? Classified as a non-essential (also called conditional) amino acid, glycine can be made in small amounts by the human body itself, but many people can benefit from consuming a lot more from their diets thanks to its NUMEROUS BENEFICAL ROLES. ... NUTRIONAL FACTS ABOUT GLYCINE: glycine is the second most widespread amino acid found in human enzymes and proteins, which is why it has roles in nearly every part of the body it’s one of 20 amino acids used to make protein in the body, which builds the tissue that forms organs, joints and muscles of the proteins in the body, it’s concentrated in collagen and also gelatin (SOOOOOOO IMPORTANT) some of the most attractive attributes include promoting better muscle growth, healing the lining of the GI tract, and slowing down the loss of cartilage in joints and skin while high-protein foods (like meat and dairy products) do contain some glycine, the best soucres collagen and gelatin can be hard to get. These proteins are not found in most cuts of meat and insetad are obtained form consuming parts of animals that today mmost people throw away: skin, bones, connective tissue, tendons, and ligaments HEALTH BENEFITS: some health benefits of glycine include: helping build lean muscle mass preventing muscle wasting playing a role in the production of human growth hormone boosting mental performance and memory helping prevent ischemic strokes and seizures protecting skin from signs of aging or cellular mutations protecting collagen in joints and and bones improving flexibility and range of motion stabilizing blood sugar improving sleep quality lowering inflammation and free radical damage by increasing glutathione production building the lining of the GI tract producing bile salts and digestive enzymes helping reduce allergic and autoimmune reactions boosting energy levels and fighting fatigue, stress and anxiety helping produce red blood cells TOP FOOD SOURCES: getting more glycine into your diet is probably even easier than you think. What foods are high in glycine? Bone broth or eating animal protein with the skin, tendons and bones still intact. This amino acid can be obtained from plant foods too (but in much lower amounts). Plant sources include: kale, cauliflower, cabbage, pumpkin, bananas, and kiwis. You can also use collagen or gelatin powder. Do you believe you are getting enough glycine in your diet? Source: Glycine: The Muslce-Building Brain-Boosting Amino Acid by Jillian Levy Disclaimer: I am not a doctor. This is for educational purposes only. #glycine #musclehealth #bonehealth #jointhealth #skinhealth #guthealth #bonebroth #collagen #gelatin #backtothebasics #mentalhealth #nourishingtraditions #holistichealthwithsarah

Herb of the Week: Solomon’s Seal Qualities: cooling, moistening, relaxant Medicinal parts: rhizome (root) Actions: anti-inflammatory, antispasmodic, astringent, demulcent, hypotensive, joint lubricant, nutritive, tension modulator, vulnerary... COMMON PREPARATIONS: Solomon’s seal roots are best prepared as a tincture for topical or internal use. The roots can also be prepared as an infused oil or a salve or a decotion. IDEAL FOR ADDRESSING arthritis back pain incontiencne inflammation joint pain plantar fasciitis sprains and strains EFFECTIVE APPLICATIONS: Solomon’s seal is moistening and relaxaing and can restore lubrication in the joints and rebuild connective tissue, especially where there is inflammation associated with dryness. Solomon’s seal can also restore healthy joint function, relaxing overtight connective tissue and moistening overstretched and deteriorating tissue so it returns to its appropriate state. This function is effective whether the condition is chronic, such as arthritis, or acute, such as a sprained ankle, and is especially suited to supporting back injuires. Solomon’s seal taken internally can be helpful for pelvic floor issues such as incontincnece. Solomon’s seal restores proper levels of tension to the ligaments that hold organs in place, and can support healthy pelvic floor function. This works emotionally as well: just as Solomon’s seal can help people with joint problems become more flexible and adaptable to changing physical environments, it can also help people become more emotionally and mentally flexible and adapatable. RECOMMENDED DOSAGE: Solomon’s seal is a very safe herb, but because it is not abundant in the wild, it is best to work with tincture, because tincture requires less plant matter to make a larger quantity of medicine. Apply topically, alone or in formula, directly to the affected areas as needed, at least 2 to 3 times per day. Solomon’s seal can be taken internally to support physiological healing or provide emotional support to 1 dropperful is usually sufficient, 3 times daily. CONSIDERATIONS: Wild solomon’s seal is endangered. Buy Solomon’s seal the is cultivated. Source: Herbal Medicine for Beginners by Katja Swift and Ryn Midura Disclaimer: I am not a doctor. This is for educational purposes only. #solomonseal #jointhealth #emotionalhealth #woundhealing #painrelief #backpainrelief #jointpainrelief #naturalarthritissupport #backtothebasics #herbalmedicine #holistichealthwithsarah

Recipe of the Week: Make Your Own Ghee Ghee is the Indian name for clarified butter. Butter contains milk solids and oil. Clarifying refers to separating the milk solids from the butter oil. The structure of this cooking oil is such that it passes easily through the lipid membranes of cells, and therefore vitamins and minerals from food cooked in ghee are well transported into the cells. The food comprises short-, medium-, and long-chain fatty adics, both unsaturated and satu...rated. Ghee contains omega-3 essential fatty acids along with the fat-soluble viamins A, D, E, and K2. Ghee made from organic butter of pastured cows is one of the best sources of CLA (conjugated linoleic acid). CLA is produced in large amounts by grass-fed animals. CLA improves the action of insulin; it also protects against cardiovascular diease, inflammation and osteoporosis. Ghee has been used for centuries to help with digestion and elimination, for energy, healthy skin, hair, and joints. Only make ghee from pasture-raised butter. Ghee’s superior ability to transport nutrients makes it even more important that you ensure the purity of the butter. The smoke piotn of ghee is nearly 500 degress F, so it is ideal for high-heat cooking. HOW TO MAKE GHEE: Melt 1 pound unsalted butter in a medium-sized heavy saucepan on medium heat until it just starts to boil. Turn down the heat to low and continue to cook at this heat. Do not cover. The butter will foam and sputter. Curds with begin to form on the bottom oft the pot and the butter will turn a warm golden color. The butter can suddenly burn, so keep your eye on the heat and lower as needed. The oil will separate and move away some of the foam; the ghee should be clear to the bottom. When it is clear and has stopped sputtering, take it off the heat. Let it cool a bit and pour it thorugh a fie sieve or layers of cheesecloth into a clean, dry glass container with a tight lid. The liquid will be a warm golden color. Discard the curds. If the oil is dark brown, the ghee has burned and must be discarded. A pound of butter requires about 15 mintues of cooking time. Ghee can be kept on the kitchen shelf, covered. It does not need refrigeration. The medicinal properties improve with age as beneficial bacteria populate. (Note: 1 pound of butter will fill a pint jar with ghee). Source: The Healthy Bones Nutrition Plan and Cookbook by Dr. Laura Kelly Disclaimer: I am not a doctor. This is for educational purposes only. #ghee #clarrifiedbutter #healthyfat #increasednutrientabsorption #fatsolublevitamins #decreasedinflammation #diy #backtothebasics #ancientwisdom #holistichealthwithsarah