TURMERIC

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HERB COMPANION SERIES S

RECIPES PAGE 72

GUIDE TO

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• Read the Research and Eat More Garlic • Use Natural Sources to Sweeten Food • Add Chives, Dandelions & Chamomile • Grow a Stress-Relieving Tea Garden • Learn More About Aromatherapy • Everything to Know About Essential Oils

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MORE ON TURMERIC, GARLIC AND OTHER GOOD-FOR-YOU HERBS

Winter 2016

R

MIND FULL. Undergraduate and graduate degrees that serve the mind and spirit. Naturopathic Medicine Acupuncture Nutrition Psychology Herbal Sciences Midwifery Certificate in Permaculture maculture

bastyr.edu/Gardening

9 Herb Basics Turmeric is the most important herb in the medicine chest. “It’s safe and considered a panacea, one that’s helpful for most any condition and for all constitutions.“ LANCE ROEHRIG, “THE WONDERS OF TURMERIC,” PAGE 52

Cover Image: Ben Pieper

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ALL ABOUT AROMATHERAPY

We asked some of our favorite herbal-

Learn about the scientifically backed

ists to name their favorite herbs.

health benefits possible through the

17

ancient art of employing the scents 4 BULK HERB COMPANIES

of nature.

YOU CAN TRUST

9

For high-quality bulk herbs pro-

HOW TO USE ESSENTIAL OILS

duced in sustainable ways, turn

Improve the health and happiness of

to these responsible and conscien-

your home with these two safe and

tious companies.

effective methods to use essential oils.

HOUSEHOLD USES

FLORAL THERAPY 13

Beautiful and healing flowers offer a

Known for its sturdy reputation as

bouquet of benefits to our skin and

an herbal remedy, chamomile has a

our psyches.

FOR CHAMOMILE ON THE COVER More on Garlic 58 Natural Sweeteners 76 All About Chives 84 Grow a Tea Garden 91 Learn Aromatherapy 17 Know Your Essential Oils 20

Health & Beauty

HERBALISTS’ FAVORITE HERBS

20

22

multitude of unique uses. THE NATURALLY AROMATIC HOME

HOUSEHOLD USES FOR WITCH HAZEL

15

24

Check out these natural blends—with

Discover why humble witch hazel

options for any mood and personal-

should be your go-to remedy for first

ity—to freshen your living spaces with-

aid and skin ailments.

out toxic chemicals.

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26 HERBAL HAIR CARE 101

84

52 26

SWEET, SWEET DREAMS

46

Kitchen Garden

Supplement your basic hair care with

If you have trouble falling or staying

these five beautifying herbs to condi-

asleep, these habits, herbs and nutrients

These multipurpose, easy-to-grow healing

tion, soothe and brighten your locks.

can help you claim a better night’s rest.

herbs belong in every gardener’s medicine

ESSENTIAL SALVES FOR

7 HERBS THAT REDUCE INFLAMMATION

cabinet for their range of benefits.

EVERY HOUSEHOLD

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EASIEST MEDICINAL HERBS TO GROW 78

50

These multipurpose salves are easy to

Tackle chronic inflammation, which may play

GROWING, HARVESTING & USING CHIVES

make and an effective way to treat all

a major role in the development of many dis-

Discover the many healthy ways to use

sorts of ailments—from burns to ecze-

eases, with anti-inflammatory herbs.

this attractive, easy-to-grow, cancer-fight-

ma, fungus to bruises, splinters to cuts.

Herbs to Know

Herbal Remedies

THE WONDERS OF TURMERIC

YOUR NATURAL DRUG STORE

34

84

ing perennial. 52

This ancient panacea shines under the lens

Try these herbal alternatives to the most

of modern research. Studies have con-

commonly purchased over-the-counter

firmed its ability to ward off brain disease,

drugs for relieving common ailments

cancer, digestive disorders and much more

GROW, HARVEST & USE DANDELIONS 86 Dandelion is much more than just a weed. The tasty plant offers potent natural medicine, too. STRESSREDUCING TEA GARDEN

88

Grow herbs at home that are perfect for deliGLORIOUS GARLIC

19 WAYS TO PREVENT AND TREAT COLDS & FLU

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58

cious, relaxing and health-boosting tea blends.

Long considered one of the world’s healthi-

Stay well this winter with these

est foods, garlic has given us many reasons

TEA TIME

proven strategies for fending off and

to love, eat, grow and even worship it.

These five flavorful ingredients are stand-

bouncing back from colds and flu.

Food & Recipes

outs not just for taste, but for their many

VARIETY IS THE SPICE OF LIFE

MAKE LIFE DIFFICULT FOR DISEASE

42

Strengthen the body to fight against

64

65 BOTANICAL REMEDIES

flavors and medicinal properties to your food.

Use this handy chart as a jumping-off point

HEALING SOUPS

grab hold.

Enhance wellness and ward off disease with

OCCASIONAL ANXIETY

72

these tasty and nutritious soup recipes. 44

well-documented health benefits

Try these 10 lesser-known spices to add new

disease before it even has a chance to

HOW TO MANAGE

91

NATURALLY SWEET

76

Anxiety is a familiar sensation for most

Many natural alternatives can satisfy your

of us. Turn to these herbs and habits to

sweet tooth without wreaking havoc on

keep calm.

your health.

for inexpensive, gentle herbal health solutions.

91

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®

THE ORIGINAL GUIDE TO LIVING WISELY

Guide to Turmeric & Super Herbs ■ Winter 2016 PREMIUM CONTENT TEAM Gina DeBacker, Issue Editor Christian Williams, Editor Jean Teller, Senior Associate Editor Ben Sauder, Associate Editor EDITORIAL Oscar H. Will III, Editor-in-Chief Jessica Kellner, Editor Abby Olcese, Assistant Editor Tabitha Alterman, Amy Mayfield, Aubrey Vaughn Contributing Editors ART/PREPRESS Amanda Barnwell, Art Director Michelle Galins, Graphic Designer Kirsten Martinez, Prepress Staff WEBSITE Abby Olcese, Web Editor Caitlin Wilson, Digital Content Manager DISPLAY ADVERTISING (800) 678-5779; [email protected] CLASSIFIED ADVERTISING (866) 893-1664; [email protected] NEWSSTAND Bob Cucciniello, (785) 274-4401 CUSTOMER CARE ■ (800) 456-6018 [email protected]

This special issue of MOTHER EARTH NEWS was created by the editors of Mother Earth Living, which provides reliable, in-depth information on creating a healthy home and lifestyle—from yard to table, and everything in between. Throughout this issue, we direct you to motherearthliving.com for great web content.

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4 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Bill Uhler, Publisher Oscar H. Will III, Editorial Director Cherilyn Olmsted, Circulation & Marketing Director Bob Cucciniello, Newsstand and Production Director Bob Legault, Sales Director Carolyn Lang, Group Art Director Andrew Perkins, Merchandise & Event Director Kristin Dean, Digital Strategy Director Tim Swietek, Information Technology Director Ross Hammond, Finance & Accounting Director Mother Earth News (ISSN 2169-0677) is published bimonthly by Ogden Publications, Inc., 1503 S.W. 42nd St., Topeka, KS 66609-1265. For subscription inquiries call: (800) 456-6018 ■ Outside the U.S. and Canada, call: 1-785-274-4367 ■ Fax: (785) 274-4305 SUBSCRIBERS: If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. © 2016 Ogden Publications Inc. Printed in the U.S.A.

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“Just as it’s important to care about the quality of foods that go into our bodies, so too is it important to care about the products we put on our skin. Soap, one of the most ubiquitous body-care products, rids our skin of daily grime, makeup, dead skin cells and oxidized sebum. Yet, whether in the form of a body wash, foaming cleanser or bar, many soaps on the market are filled with harsh detergents that can damage our skin.” —Gina DeBacker, motherearthliving.com/simple-homemade-soaps

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THE HERB DATABASE

DIY HERBAL STEAM

Do you want to learn more about a specific herb? Visit the Mother Earth Living Herb Database to browse alphabetic listings of popular medicinal herbs. motherearthliving.com/herb-database

To combat nasal congestion, turn to this simple, tried-and-true herbal remedy. Herbal steams open up stuffy nasal sinuses without relying on potentially toxic camphor. motherearthliving.com/ diy-herbal-steam

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PLANTS TO BALANCE BLOOD SUGAR It’s beneficial for us all to keep blood sugar levels stable, and type 2 diabetics can particularly benefit by incorporating these plants into their gardens and kitchens. motherearthliving.com/plants-tobalance-blood-sugar

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Herbalists’ Favorite Herbs Discover outstanding herbs for a range of health concerns with these expert recommendations. WE ASKED SOME OF OUR FAVORITE herbalists to name their favorite medicinal herbs. The result is a list of five herbs that can come in handy in any medicine cabinet. In fact, many of these herbal stars can be taken on a long-term basis to support our overall health.

AN ETHNOBOTANIST, educator and Mother Earth Living contributor, Combs’ experiences supporting her own health and that of her family have led to the practical education she provides online at heallocal. com; in her classes at Mockingbird Meadows (mockingbirdmeadows. com); and through her nationally recognized product line of botanical supplements. She believes everyone can take charge of their health by reclaiming the knowledge of our ancestors, using modern medicine wisely and connecting with the natural world. She is the author of Conceiving Healthy Babies and Heal Local, available at motherearthliving.com/store. ✽ ASHWAGNDHA FOR IMMUNITY: Ashwagndha (Withania somnifera) is my favorite herb for anyone who needs a stronger immune system. Common plants such as ginger and garlic are there for us when we’re sick, but with an adaptogen like ashwagandha we can build our health and reduce the negative effects of stress to the point that we need intervention less. ✽ USAGE: The root of this tropical plant from the tomato family (Solanaceae) can be decocted for a tea, tinctured, or used in capsule form by anyone who is not pregnant or hyperthyroid.

6 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Chris Kilham MEDICINE HUNTER Chris Kilham is a TV personality and author who has conducted medicinal plant research in more than 40 countries, helping popularize medicinal plants globally through media. He is the author of 15 books, including The Ayahuasca Test Pilots Handbook and the best-selling yoga book The Five Tibetans. Visit his website at medicinehunter.com. ✽ SCHISANDRA FOR MENTAL CLARITY: The beautiful berry of schisandra (Schisandra chinensis) boasts millennia of traditional uses for counteracting the aging process, for increasing energy, for fighting fatigue and as a sexual tonic. It’s considered one of the most highly protective of all medicinal plants. Schisandra offers special benefits for the mind. Several human studies show schisandra extract improves mental concentration, coordination and endurance. Schisandra helps prevent mental fatigue and can increase accuracy and quality of work. In various human clinical studies with doctors, students, soldiers and other groups, schisandra demonstrated superior mind-sharpening powers. ✽ USAGE: Consider two capsules daily, or try a ¼ teaspoon of concentrated schisandra powder in water or juice.

LEFT: CARSON COMBS; RIGHT: JEFF SKEIRIK

Dawn Combs

Aviva Romm FOR MORE THAN THREE DECADES, Aviva Romm has bridged traditional medicine with good science. A midwife, herbalist and Yale-trained M.D., Romm is also Board Certified in Family Medicine with Obstetrics, as well as a graduate of Dr. Andrew Weil’s Integrative Medicine Residency through the University of Arizona. Her focus is on women’s and children’s health, with an emphasis on the impact of stress on health, food cravings, weight, chronic disease and hormone imbalance. Romm is one of the nation’s leaders in the field of botanical medicine and is the author of seven books, including the textbook Botanical Medicine for Women’s Health. ✽ TURMERIC FOR ARTHRITIS: Curcumin—an active anti-inflammatory constituent in the traditional food seasoning turmeric (Curcuma longa)—is almost always included in my prescriptions to my patients struggling with arthritis (both osteoarthritis and rheumatoid arthritis). The anti-inflammatory effects, as well as support for systemic detoxification in those with rheumatoid arthritis, are an important part of treatment. ✽ USAGE: I typically recommend 1,000 mg one to two times a day. It’s safe for most people to take daily and for an extended time. I love to combine it with ginger, an anti-inflammatory that has been shown to be as effective as NSAIDs such as aspirin and ibuprofen for pain— a factor in both types of arthritis. For ginger, I suggest 250 to 500 mg one to two times daily in capsules.

Rosemary Gladstar

K.P. Khalsa

A STAR FIGURE in the field of modern herbalism, Rosemary Gladstar is internationally renowned for her technical knowledge and stewardship in the herbalist community. She has been learning, teaching and writing about herbs for more than 40 years and is the author of 11 books. Gladstar co-founded Traditional Medicinals Wellness Teas; founded The California School of Herbal Studies; is the Founding President of United Plant Savers; and is the director of the International Herb Symposium and The New England Women’s Herbal Conference. She lives and works from Sage Mountain Herbal Retreat Center and Botanical Sanctuary. Visit her website at sagemountain.com.

KARTA PURKH SINGH KHALSA, a nationally registered herbalist and certified Ayurvedic practitioner, has been practicing herbalism for 45 years. Khalsa is a state-credentialed dietitian-nutritionist, president emeritus of the American Herbalists Guild, director for the National Ayurvedic Medical Association, and a teacher at Bastyr University and National College of Natural Medicine.

✽ RHODIOLA FOR STRESS: If I had to choose one herb for long-term stress, it would the fabulous adaptogen rhodiola (Rhodiola rosea). This beautiful little succulent helps us adapt to the stresses of our full and busy lives. Not an evening tea, rhodiola is better in the morning as it provides energy for the day. ✽ USAGE: To take as a tea, blend 1 part rhodiola with ½ part cinnamon and ½ part ginger. Use 1 to 2 teaspoons of the mix per cup, simmering lightly for 15 mintues. Drink 1 to 2 cups in the morning. To take rhodiola in tincture form, put ½ teaspoon tincture in ¼ cup warm water with a bit of lemon or lime. Note: Wild rhodiola grown in remote areas such as Siberia has been overharvested. I’m delighted to see more U.S.-grown organic rhodiola sources available now.

✽ GOTU KOLA FOR VITALITY: This unassuming member of the parsley family, often called brahmi, is a treasure chest of benefits for tissue healing and mental functioning. Used as food (in salads, sauces and drinks) and as medicine in highdose tea, gotu kola (Centella asiatica) is recommended in all three of the world’s major traditional herbal systems. It fortifies nerve tissue and memory, and heals skin and joints. ✽ USAGE: For acute use, such as in the case of clinically diagnosed cognitive decline, nerve injury or a connective tissue condition, brew 60 grams gotu kola as tea. Enjoy a beverage-strength cup of tea daily for long-term health.

Identify the right type of natural health-care extras provider for your wellness goals with our expert help, from herbalists and nutritionists to homeopaths and acupuncturists. Visit motherearthliving.com/naturalhealth-care-provider to read more.

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4 Bulk Herb Companies You Can Trust These responsible, conscientious companies offer bulk herbs produced in sustainable ways. Choose them for high-quality herbs to make your own health-supporting remedies. MANY OF US LIKE to take our health into our own hands and create our own herbal remedies—tinctures, teas, salves and oils. Of course, growing our own herbs is the absolute best way to get the freshest possible ingredients. But there are many reasons we might not be able to supply all of our own medicinal herbs, and that’s when we turn to bulk herb suppliers. When it comes to making medicinal products, though, it’s more important than ever that the herbs we source are high-quality, grown organically and harvested and handled by experts who know how to best maximize and retain the plants’ medicinal qualities. The following Editors’ Picks are some of our very favorite suppliers of highquality herbs grown, processed and distributed in conscientious ways. They all showcase a dedication to superior quality, whether growing their own herbs or developing long-standing relationships with trusted small farmers. In addition, these companies make it obvious that they value the people who work for them through innovative corporate policies. And they value their customers, too, answering every question promptly via phone, email or Facebook.

Frontier Co-op Norway, Iowa frontiercoop.com (800) 669-3275 facebook.com/frontiercoop

Founded in 1976, Frontier Co-op is headquartered on 56 acres just outside Norway, Iowa, where its 145,000-square-foot facility houses its bulk herbs, seasonings and spices. Owned by its 40,000 active co-op member-owners, Frontier Co-op offers a full line of natural and organic products, including bulk herbs and spices in addition to culinary spices, organic aromatherapy products and much more. The company’s goal is to provide its customers with the highest quality organic and natural products while also supporting and promoting social and environmental responsibility.

COURTESY FRONTIER COOP

✽ INGREDIENT SOURCING & QUALITY

Frontier Co-op CEO Tony Bedard visits a Madagascar vanilla grower.

Frontier was one of the first suppliers to actively advocate organic products and agriculture, carrying its first organic products in 1978 and becoming the first herb and spice manufacturer in the U.S. with certified organic processing. Frontier Co-op also offers farmers fair prices, dealing directly with growers whenever possible. Frontier’s comprehensive sustainable sourcing program, Well Earth, promotes the sustainable production of natural and organic products and creates partnerships built upon a mutual respect for quality botanicals and sound social and environmental principles. The Well Earth program is built on the sourcing expertise Frontier Co-op has gained in more than three WWW.MOTHEREARTHNEWS.COM

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decades of experience buying botanicals and meeting personally with growers all over the world. Frontier says, “The Well Earth program is good for our suppliers, their communities, the environment, our co-op and our customers.” Through this program, Frontier helps bring more organic, sustainable and ethically sourced products to the natural foods market, giving consumers the opportunity to use purchases to influence the way the world does business.

of resources, promote ecological balance and conserve biodiversity, the Pacific Botanicals farm has many interwoven components—from the seeds to the soil, from the climate to the workers. Each piece of the farming process contributes to making something greater than the sum of its parts. ✽ RESPONSIBILITY

✽ RESPONSIBILITY

Frontier Co-op is committed to sustainability in the storage, processing, packaging and shipping of its products. Its operations practice water conservation; offset 100 percent of power use with renewable energy credits; recycle as much waste as possible; and offset the carbon generated from shipping. Frontier Co-op’s mission is “Nourish people and the planet. Always be fair.” To this end, Frontier Co-op donates 4 percent of its pre-tax sales to support sustainability and community development programs, and to promote organic agriculture research, education and practices in communities across the globe—this standard ranks Frontier among the top companies in the nation for yearly social giving as a percent of sales. Some of Frontier Co-op’s many causes include the Frontier Co-op Foundation, which supports social, educational and environmental causes; the Simply Organic 1% Fund, which supports organic agriculture through research, education and grower development; and the Aura Cacia Positive Change Project, which supports organizations that empower women to transform their lives. Through the Well Earth program, Frontier helps improve the communities where its farmers and growers live. In one recent example, Well Earth worked with its partners to bring expanded dental care services to 41 co-ops of farmers in the mountains around Coban, Guatemala, serving nearly 25,000 people.

Pacific Botanicals Grants Pass, Oregon pacificbotanicals.com (541) 479-7777

Pacific Botanicals is dedicated to empowering people everywhere to experience the miracle of good health. For more than 37 years, Pacific Botanicals has been growing certified organic medicinal herbs. Pacific Botanicals’ farm in Oregon’s Applegate Valley employs organic growing methods and beyond, saving seed from its own plants suited to the microclimate where they grow, feeding the soil with organic nutrients, and harvesting herbs at the peak of health. For those herbs the company does not grow on its farm, it turns to its network of worldwide certified organic farms and suppliers who understand its stringent quality requirements. Pacific Botanicals has become a leader in organic medicinal herb production through a passionate and uncompromising dedication to quality. ✽ INGREDIENT SOURCING & QUALITY

As leaders in the field of providing herbal alternatives to conventional pharmaceutical medicines, Pacific Botanicals believes it must start with the finest chemical-free ingredients possible. The company views its farm, people and processes not as a factory but rather as a living whole system. Recognizing that organic production integrates social, biological and mechanical practices that foster cycling

10 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Pacific Botanicals is a good steward of the earth. Sustainability is the foundation of organic agriculture, and at Pacific Botanicals that means cooperating with the natural renewing and sustaining power of the earth. The company works to build up its soil and protect its watershed. Its rigorous recycle/reuse program includes everything from recycling the bags in which herbs are received and composting earth-friendly paper towels to purchasing and adapting used equipment for farming and reusing cardboard boxes to ship out orders. The farm also has a 27 kW solar-electric system that supplies about 35 percent of the total electricity used to power its dryers, pumps, processing equipment and the owner’s personal residence.

Oregon’s Wild Harvest Redmond, Oregon oregonswildharvest.com (800) 316-6869 facebook.com/oregons wildharvest

Founded in 1994 by a husbandand-wife team, Oregon’s Wild Harvest is a whole plant herbal supplement company headquartered in Redmond, Oregon. In harmony with its team of more than 40 farmers, scientists and quality assurance experts, Oregon’s Wild Harvest is dedicated to nurturing good, healthy soil and clean water and saving and replanting its non-GMO seeds on its three farms strategically located in distinct growing zones. With the well-being and care of its customers

at heart, the company is committed to growing and procuring only the very highest-quality fresh, whole herbs, which are tested for optimum potency and prepared in small batches.

BOTTOM LEFT: COURTESY OREGON’S WILD HARVEST; TOP RIGHT: COURTESY MOUNTAIN ROSE HERBS; OPPOSITE: COURTESY PACIFIC BOTANICALS

✽ INGREDIENT SOURCING & QUALITY

Oregon’s Wild Harvest offers 80 varieties of dried herbs and spices in whole, cut and sifted, and freshly milled powdered form. The company’s extensive assortment of bulk herbs is the same premium plant material that goes into all of its finished herbal products sold in natural foods stores around the country and online. All of its bulk herbs go through the same rigorous, in-house quality testing process as its bottled products to verify identity, purity and potency. Oregon’s Wild Harvest grows many herbs on its certified organic and biodynamic farms. The company also sources from a community of trusted suppliers. Each bulk pouch has a lot number and date for identification and traceability. Herbs are stored in a temperature-controlled room, out of direct light and in whole form, prior to processing. Each bulk bag is hand-filled to ensure the herbs remain in whole form as much as possible to minimize essential oil loss. Oregon’s Wild Harvest’s hands-on, closed-loop approach gives the company maximum control over the identity, quality, potency and safety of all of its ingredients and the process itself every step of the way.

✽ RESPONSIBILITY

Oregon’s Wild Harvest says running an organic herb company requires land, energy, family, farmers, scientists, great partners and a lot of passion. Through its daily practices and operational decisions, the company is dedicated to minimizing its impact on the planet. The responsibility starts with the company’s farms, which are dedicated to 100 percent non-GMO organic seedsaving and use Demeter Certified Biodynamic farming practices. The farms are also certified USDA Organic by Oregon Tilth and certified by SalmonSafe, a nonprofit working to keep urban and agricultural watersheds clean enough for native salmon. More than 10 percent of the farm habitat is dedicated to pollinators. The company sources plants it doesn’t grow from growers and wildcrafters with the same standards employed on the farm. The company also operates a resourceconscious production facility, purchasing carbon offsets via Clean Wind Green Tag, amounting to the equivalent of planting more than 5,400 trees each year. The office and manufacturing plant use 100 percent post-consumer recycled paper and recycle 100 percent of all plastic, glass, cardboard and paper.

Mountain Rose Herbs Eugene, Oregon mountainroseherbs.com (800) 879-3337 facebook.com/ mountainroseherbs

Mountain Rose Herbs offers a wide selection of organic and fair-trade certified herbs, spices and seasoning blends. All products are fresh and potent thanks to the company’s dedication to supporting suppliers who use skillful growing, harvesting and drying practices. ✽ INGREDIENT SOURCING & QUALITY

Since 1987, Mountain Rose Herbs has been growing and offering high-quality

certified organic herbs, teas and spices. Herbalist-owned and operated, the staff at Mountain Rose understands the importance of sourcing the most vibrant plants harvested at peak potency, dried and processed with expert care for making teas, tinctures, salves, infused oils and other medicinal preparations. The company has built long-standing relationships with family farms in the Pacific Northwest, Appalachia and abroad to grow fair trade, organic crops that help sustain agricultural livelihoods around the world. The company has an on-site Quality Control laboratory to analyze plant identity, test for macroscopic and microbial contaminants, and screen for heavy metals. ✽ RESPONSIBILITY

Not only is Mountain Rose a zerowaste company, Fair Trade Certified, solar-powered and the founder of a river restoration project, it supports medicinal plant conservation. The company’s mission to preserve wild places and promote organic agriculture led to a partnership with the nonprofit United Plant Savers in support of the Forest Grown Program. This initiative fosters cultivation of native medicinal woodland crops in Appalachia, using third-party verification and organic certification to guarantee forest products most at risk of poaching are grown and harvested in a sustainable and legal manner. The company is committed to its community and sponsors more than 30 educational events focused on herbal medicine and sustainable living, as well as 35 environmental nonprofit organizations each year. WWW.MOTHEREARTHNEWS.COM

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8 Household Uses for Chamomile Chamomile’s sturdy reputation as an herbal remedy is centuries old. Commonly used as a tea for aiding sleep, stomach upset, or cold and fever relief, this calming herb is useful in a multitude of areas, from medicinal to culinary to beauty. The two most common varieties of chamomile are German chamomile (Matricaria chamomilla) and Roman or English chamomile (Chamaemelum nobile). Most remedies and recipes can use either variety, though German chamomile is more readily available.

3 EASE EYES: The sensitive skin

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LUMINOUS LOCKS: Rich in antioxidant, cleansing and moisturizing properties, chamomile does wonders for conditioning hair and soothing an itchy, irritated scalp. It can also be used to lighten hair color. Make a chamomile rinse by steeping ¼ cup fresh or dried flowers in 2 cups of boiling water, then strain. Wash hair normally, then pour rinse over clean hair in the shower; do not rinse.

TOP RIGHT: SARAH GOLDSCHMIDT

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NATURAL FIRST AID: Because chamomile is an anti-inflammatory, it works as a gentle, natural treatment for arthritis, sprains and swellings. It works internally taken as a tea, or externally in a poultice made from freshly cut, crushed and blanched flowers. Chamomile oil, made from pressing fresh flowers with an oil or citrus press, soothes skin irritations, scrapes and rashes. To make an allpurpose salve with chamomile oil, blend the oil with melted beeswax and a drop or two of peppermint or spearmint essential oil.

around our eyes is prone to puffiness from lack of sleep, seasonal allergies and many other factors. Fortunately, chamomile is a great remedy. To soothe puffy eyes, make a compress by pouring 2 cups of boiling water over 1 tablespoon each of dried chamomile and dried elder flowers. Steep until the mixture is cool, then strain. Chill the liquid in the fridge. When needed, soak two clean cotton pads in the herbal solution, and place over closed eyelids for 10 minutes.

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SKIN CARE: Chamomile’s antiseptic and anti-inflammatory properties are the basis for many soothing and refreshing natural skincare treatments. To ease the sting of sunburn, mix ½ cup fresh chamomile flowers with 1 cup boiling water. Pour the water over the flowers, allowing it to steep for at least one hour. Strain out chamomile and pour the liquid into a clean spray bottle. Spray it on clean skin, or apply with a cotton pad.

5 CHAMOMILE IN THE KITCHEN: Chamomile’s delicate flavor is perfect for desserts. Use our recipe to include it in homemade marshmallows: mother earthliving.com/chamomile-vanillamarshmallows. Or try roasted apricots with chamomile from the blog Nordljus at motherearthliving.com/roastedapricots-with-chamomile.

6 PREGNANCY AID: To relieve morning sickness, herbalist, doctor and midwife Aviva Romm recommends chamomile tea sweetened with honey. Note, however, that chamomile is a mild emmenagogue, and should only be taken during pregnancy with the approval of a medical professional. The herb can also be used in a balm for stretched bellies. Get the recipe: motherearthliving.com/whipped-belly-butter.

7 BEYOND THE TEAPOT Chamomile may be most commonly used in tea, but it’s great in other drinks, too. For an herbal smoothie, blend dried German chamomile flowers with nut milk, apple, cantaloupe and yogurt. Or try mixing up a tasty herbal liqueur with white wine, chamomile and orange zest. Get the recipe: motherearthliving.com/ chamomile-flower-wine.

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ULCER RELIEF: Chamomile works double-duty on treating stomach ulcers. As a soothing herb, it helps relieve stress and induce calm. Its anti-inflammatory properties also help speed the healing process and fight ulcer-causing H. pylori bacteria. For maximum effectiveness, drink four cups of chamomile tea a day.

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8 Household Uses for Witch Hazel Discover why humble witch hazel should be your go-to remedy for first aid and skin ailments. BY G I N A D E B AC K E R Witch hazel is one of the world’s wonder plants—its skin-healing uses have been wellknown for centuries. A natural astringent, witch hazel owes its medicinal properties to the tannins in its leaves and bark, which help treat skin conditions such as acne and psoriasis, as well as minor cuts and scrapes. Witch hazel extract is used in many lotions, ointments and other skin treatments. It can also be used alone. When shopping for witch hazel, look for the plant’s bark or leaves in either powdered or full-leaf form. It’s also available as a clear liquid distillate in drugstores. To make your own witch hazel extract, put a pound of broken witch hazel leaves, twigs and stems into a large pot, cover with water and bring to a boil. Reduce the heat and simmer on low, uncovered, for about eight hours, until the stems become soft, covering the mulch with more water as needed. Let the mixture cool to room temperature, then strain the liquid through a cheesecloth into a bottle or jar, and keep it in the fridge.

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5 DON’T FEEL THE BURN:

TREAT TROUBLESOME SKIN: In Germany, witch hazel is a mainstream psoriasis treatment, and research proves its effects. Apply witch hazel cream to relieve this troublesome skin condition, as well as eczema and dermatitis. Note: Be sure to check with your health-care provider before altering any psoriasis treatment you may be on.

1 CLEAR YOUR COMPLEXION: Witch hazel’s astringent properties make it a great natural treatment for acne. Treat blemishes with a cotton pad soaked in witch hazel extract. The witch hazel will remove dirt and oil without drying skin.

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DIY DEODORANT: Use witch hazel as an alternative to commercially produced deodorant. For a basic deodorant, pour witch hazel extract onto a cotton pad and dab under arms, letting it dry before you get dressed. For a scented solution, mix 3 tablespoons vodka with a blend of essential oils (try 6 drops lavender, 8 drops cypress and 4 drops neroli) in a spray bottle and shake. Add 1⁄2 cup witch hazel and 1⁄4 cup rosewater; use daily.

Treat blisters from a minor burn by applying a gauze pad soaked in witch hazel extract, then covering the area with an adhesive bandage.

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HEAL MINOR CUTS: Also known as “nature’s Neosporin,” witch hazel is a natural antibacterial that will help treat minor wounds. To disinfect and heal cuts, scrapes and abrasions, apply witch hazel extract directly to the affected area with a cotton pad or washcloth.

4

TERRIFIC TONER: The tannins in witch hazel help it tone skin and tighten pores, leaving skin cooled and refreshed, and killing breakoutcausing bacteria. To make a toner, combine equal parts distilled water and witch hazel, along with a few drops of naturally antimicrobial tea tree oil.

7 LIGHTEN UP: The sensitive skin around our eyes is prone to swelling and inflammation from lack of sleep, stress or a host of other factors. To treat puffy eyes and dark under-eye circles, lay cotton balls doused in witch hazel on your eyes and relax for 15 minutes.

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ELIMINATE INSECT BITES: To relieve itching and swelling from bug bites, simply apply a cotton pad soaked in the extract to the affected area.

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Do you know where your herbs come from? You deserve to know exactly what’s in your supplements. That’s why we developed MeetYourHerbs®, the industry’s first and only herbal traceability platform. At Gaia Herbs, we trace each herb from seed to shelf and share the results online. Every product has a unique batch ID so you can see the proof for yourself. From providing pesticide testing to herbal potency, we take a step beyond transparency to deliver you the highest quality products. We invite you to take control of your own wellbeing & experience the Gaia difference.

Learn more at MeetYourHerbs.com.

All About Aromatherapy

Learn about the scientifically backed health benefits possible through the ancient art of employing the scents of nature. BY A R T H U R O. T U C K E R

SMELL IS OUR MOST PRIMITIVE SENSE, directly affecting the limbic system, the section of our brains involved with sex, motivation and emotion. According to proponents of aromatherapy, we can harness this connection by using scents we find calming, pleasing or uplifting. Yet mainstream physicians in North America debate the health benefits touted in the field of aromatherapy, largely citing a lack of rigorous, scientific study for the claims of aromatherapy, which are drawn mainly from anecdotal case studies and folklore. However, good research on aromatherapy has been published, primarily in Germany and Japan. It probes the effects, on both mind and body, of inhaling essential oils or applying diluted forms of them to the skin. The research shows that, indeed, there is something to the practice of healing through aromatherapy. WWW.MOTHEREARTHNEWS.COM

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6,000 The number of years humans have been using aromatherapy The Science of Scent Before describing some of the most intriguing studies (all of which involve human use of various aromatherapies, unless otherwise noted), a word of caution is in order: Plants vary. People vary. And any living organism will react according to both genetics and environmental factors. It shouldn’t be a surprise, then, that some people have strong reactions to some essential oils, while others have no reaction at all, and that sensitivities can vary over time. Also, just because an oil is natural doesn’t guarantee that it’s safe— imagine the consequences of giving a massage using “all-natural” poison ivy! Here’s a summary of some of the studies that have been conducted on aromatherapy’s benefits. ✽ Researchers at the Toho University

School of Medicine in Tokyo measured the shift of brain waves when inhaling jasmine oil, and found it produces a stimulating effect similar to that of coffee. ✽ Based on computer measurements of subtle and rapid reactions, researchers at the University of Innsbruck in Austria concluded that inhaled lavender oil sedates the central nervous system. ✽ In a study at the University of Vienna, researchers focused on the effect of several oils on mice that had been overagitated by caffeine. The team found that the scents of lavender oil, lime blossom, neroli oil and East Indian sandalwood oil sedated the mice. ✽ Japanese researchers have found that inhaling the odors of orange oil

or Taiwan hinoki oil (Chamaecyparis taiwanensis) decreases blood pressure, and that inhaling the odors of peppermint and jasmine oils reduces peripheral blood pressure. Researchers at International Flavors & Fragrances in Union Beach, New Jersey, found that inhaling nutmeg oil odor reduces blood pressure in response to stress. ✽ Researchers at Ernst-Moritz-Arndt University in Griefswald, Germany, found that essential oils in general are local anesthetics when inhaled in very low doses because of their fatsoluble nature, which means that they easily alter cell membranes. ✽ At the neurological clinic of the Christian Albrechts University in Kiel, Germany, researchers found that a combination of peppermint oil and eucalyptus oil significantly relieves headache pain in humans. ✽ Researchers in Japan found that bitter orange odor makes it easier to fall asleep while under stress (they linked it to an inhibition of the excitement of the central nervous system). ✽ Researchers at the Free University of Berlin found that people who use hops pillows inhale the hop constituent 2-methylbut-3-en-2-ol from the pillow, which is a sleep-inducing agent in pharmacological trials. ✽ People who inhale chamomile shift from describing images in negative terms to describing them in positive terms, according to researchers at the University Department of Experimental Psychology at Cambridge University.

18 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

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GOOD TO KNOW

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Essential Oils to Use with Caution Essential oils are not inert. They change when isolated in the lab or when they come into contact with the body, either through inhalation or absorption by the skin. Lemon verbena oil, for example, contains two allergens formed during distillation. Safrole, the active ingredient of sassafras oil, is not carcinogenic by itself, but can quickly metabolize to become several compounds that quite definitely can cause liver cancer. Scientific journals, including Contact Dermatitis, are full of documented reactions to many essential oils, but several fragrance ingredients stand out as the causes of repeated problems. The International Fragrance Association (IFRA) has issued warnings against the essential oils listed below. ✽ Angelica root oil ✽ Cassia oil ✽ Chenopodium oil ✽ Cinnamon oil ✽ Citrus oils (especially bergamot, bitter orange, lemon and lime) ✽ Costus root oil ✽ Fig leaf absolute (absolutes are alcohol-soluble perfume materials) ✽ Lemon verbena oil ✽ Marigold oil and absolute ✽ Oak moss absolute and resinoid ✽ Opopanax oil ✽ Peru balsam oil ✽ Oils of pine, balsam fir and other members of the Pinaceae family ✽ Sassafras oil ✽ Savin oil ✽ American and Asian styrax

Can Science Really Prove Aromatherapy’s Value? The principles of aromatherapy are, scientifically, very hard to study and prove. Normally the goal in scientific studies is to remove all variables to account for only one effect. But massage, touch, music, lights, words and pleasant surroundings can all contribute to modify the mood in aromatherapy. Also, patients seeking aromatherapy are often psychologically predisposed to an effective treatment. Another fact to consider is that natural essential oils may consist of almost 300 different constituents, and these act in both a synergistic and antagonistic manner, yet scientific studies focus on only one constituent at a time. Add to this already-complicated equation the choice of parameters researchers choose to measure, namely, the metabolism of oils, the study participant’s body fat, the variation among individuals and so on, and you can see why a proper experiment is extremely difficult to design and execute. As scientists, we know that psychological stress causes the release of adrenaline and cortisol, which, in turn, suppress immune responses. This leads to more infection and further emotional depression. So if a particular treatment makes us feel good, does it not then provide a positive influence on our immune systems? Whether the final results are a placebo effect or not, in the final analysis the question must be asked: If it improves a condition without doing harm—and at a reasonable price—is it not of value? Until science provides more answers about aromatherapy, we may do best to rely on both anecdotal findings and scientific research as it emerges. ARTHUR O. TUCKER is a Delaware State University professor whose work has focused on the essential oils and taxonomy of herbs.

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REMEDIES

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The Scent-Body Connection The effects below are supported by research. Please remember that using essential oils requires caution—some can irritate or do harm, especially if you are sensitive or allergic to constituents within these oils. ✽ Stimulating: Jasmine, rosemary, dwarf pine ✽ Calming: Lavender, East Indian sandalwood, chamomile, lemon balm, valerian, neroli ✽ May reduce headache severity: Peppermint, eucalyptus ✽ May improve test performance: Peppermint, vanilla ✽ Sleep aids: Lavender, bitter orange, hops ✽ May reduce blood pressure: Peppermint, jasmine, nutmeg ARTHRITIS RELIEF This recipe may help soothe pain and inflammation of the joints.

MASSAGE OIL FOR COLDS Use this oil as you might Vicks VapoRub.

2 tablespoons carrier oil, such as almond or jojoba 10 drops lavender essential oil 10 drops rosemary essential oil

1 ounce sunflower oil 6 drops rosemary essential oil 4 drops peppermint essential oil 3 drops ginger essential oil

Combine ingredients and rub gently onto painful areas twice daily. Do not use on large areas of the body.

Mix ingredients in a glass bowl, then rub over chest, upper back, neck and shoulders. Apply morning and evening, or as needed.

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SCIENCE SAYS

RELAXING HONEY BATH Honey nourishes the skin, and essential oils dissolve easily into it. 4 tablespoons honey 5 drops lavender essential oil 3 drops sandalwood essential oil Mix ingredients together in a container, then add to bath under running water and enjoy.

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Only in Dreams Some research focuses on the effects of inhaled essential oils on sleep. Researchers at Bowling Green State University in Ohio found that people are more responsive to odors when sleeping than when awake. Jasmine and peppermint odors both disrupt sleep; androstenone (a key component of human body odor) was by far the most disruptive of the odors tested. Further, they found that androstenone, peppermint and ‘Grosso’ lavandin (hybrid lavender) odors affect dream content and brain-wave activity, and the odors are sometimes incorporated into dreams. German researchers found that inhaled orange oil not only produces a positive effect on dream content but also causes significant increases in heart and respiration rates. The latter study also incorporated skatole, a common odorant of feces, and human vaginal secretions in a pilot study involving seven men. Skatole produced very negative dreams; the reaction to the female odors varied by individual. WWW.MOTHEREARTHNEWS.COM

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How to Use Essential Oils Learn about two safe and effective methods to use essential oils to improve the health and happiness of your home.

Method 1: Inhalation When we breathe in essential oils, they penetrate the cells lining the lungs and cross immediately into the bloodstream. As we inhale, these oils also cross the bloodbrain barrier and directly influence the brain. Explore these three inhalation methods.

INHALER: Inhalers are a convenient way to carry essential oils—consider tossing one in your desk to relieve stress at work; carrying one when traveling to help ward off illness; or bringing an inhaler with a stimulating blend on a road trip. Using an inhaler targets delivery so not everyone in the room is exposed to the essential oils. They can also be a helpful smoking-cessation aid. Buy “blank” inhalers in most health-food stores or from online sources such as Stillpoint Aromatics (stillpointaromatics.com). TIPS FOR ESSENTIAL OIL INHALERS ✽ Use eight to 10 drops of an individual essential oil or an essential oil blend. ✽ Saturate the cotton wick with eight to 10 drops of essential oil. ✽ Place the wick inside the tube. ✽ Insert the cap at the end of the tube. ✽ Screw the tube into the outer casing. ✽ “Recharge” the wick every two to three months by removing the cap and saturating the wick with another eight to 10 drops essential oil. Always recharge inhalers with the same essential oils.

To make a reed diffuser, add ½ cup carrier oil and 10 drops essential oil to a bottle and drop in bamboo skewers. Flip skewers every few days; refresh essential oils every few weeks.

DIFFUSER: You can diffuse essential oils in a variety of ways. Heating oxidizes essential oils and creates caustic substances that damage the lungs and can cause other harm. Please use nonheat methods to diffuse the oils. One of the simplest options is essential oil ornaments—easy to make, beautiful decorations that scent closets, cars, bathrooms or work spaces. TIPS FOR ESSENTIAL OIL ORNAMENTS ✽ Use nonfiring clay. ✽ Mold the clay into your desired shape. You can use cookie cutters or simply roll the clay in a ball and then flatten it for an even, round shape. ✽ Decorate if desired, e.g. with stamps or designs etched with a toothpick. ✽ Add a hole at the top if you plan to hang the ornament. ✽ Allow to dry thoroughly (usually 24 to 72 hours, depending on climate). ✽ Saturate with six to eight drops of a single essential oil or a blend. ✽ Hang in your desired location. ✽ “Recharge” by adding additional essential drops every three weeks.

20 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

MISTER: Even at levels too low to consciously smell, essential oils diffused into a room can improve mood, increase concentration and reduce bacteria and viruses in the air. Additionally, research has shown that less is more. Increasing the concentration may actually decrease its effectiveness. A 1 to 2 percent dilution is enough. It’s best to choose glass spray bottles to contain mists, as essential oils will degrade plastic over time. Opt for dark blue or amber glass to help prevent light from damaging your blends. You can find glass spray bottles from many online sources, including Mountain Rose Herbs (mountainroseherbs.com). TIPS FOR ESSENTIAL OIL MISTERS ✽ Fill an 8-ounce mister with water. ✽ Add 1 to 2 tablespoons vodka or pure grain alcohol, which helps disperse the essential oil in water. ✽ For a 1 percent concentration, add 48 drops (single oil or a blend). For a 2 percent concentration, add 96 drops. ✽ Shake the bottle before misting. Even if you can no longer smell the essential oils after 15 to 20 minutes, their therapeutic effect will continue for another one to two hours.

BOTTOM LEFT: COURTESY STILLPOINT AROMATICS, STILLPOINTAROMATICS.COM; BOTTOM RIGHT: COURTESY AT THE PICKET FENCE, ATTHEPICKETFENCE.COM

BY J U D I T H B O I C E

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EXPERT ADVICE

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Essential Oils for Inhalation These essential oils can be used with any of the inhalation delivery methods at left, including inhalers, misters or diffusers. ✽ ANXIETY: Lavender, lemongrass, ylang ylang ✽ INCREASED CONCENTRATION: Rosemary, basil, peppermint ✽ IMPROVED ATHLETIC PERFORMANCE: Peppermint ✽ SLEEP: Lavender, lemon balm, ylang ylang ✽ MEDITATION: Frankincense ✽ BRONCHODILATION: Eucalyptus

Method 2: Topical Application Salves and lip balms deliver both the healing and beautifying benefits of essential oils. This recipe can be used either for salves or lip balms, although you may need to adjust the amount of beeswax slightly depending on how firm or soft you want the salve or balm to be. TIPS FOR SALVES AND LIP BALMS ✽ In a double boiler (or a bowl over a pot of water), gently melt 2 ounces of beeswax over low heat. ✽ Add 1 cup of polyunsaturated vegetable oil such as almond, avocado, safflower or sunflower. Essential oils absorb best when combined with polyunsaturated oils. You can use monounsaturated oils such as olive or coconut oil, but the essential oils will not absorb into the skin as well as if you use a polyunsaturated vegetable oil. ✽ Test the thickness of the salve or lip balm by putting a teaspoon of the oil-beeswax combination in the freezer. If you want a softer consistency, add another teaspoon or two of oil and retest. If you want a firmer consistency, add a small amount of beeswax and retest. ✽ When you have the consistency you want, remove from heat, then stir in either a single essential oil or a combination for a total of 48 to 96 drops (1 to 2 percent concentration). ✽ Quickly pour into shallow glass or metal jars for salves; pour into small jars or tubes for lip balm. ✽ Allow to cool completely before putting on the lids. ✽ Keep the lid on when the salve or lip balm is not in use so that essential oils do not evaporate. Always label herbal salves and lip balms. JUDITH BOICE is an award-winning author, international teacher, naturopathic physician and licensed acupuncturist in Fairbanks, Alaska. For more information, visit drjudithboice.com.

✽ ANTIINFLAMMATORY FOR NASAL PASSAGES: Peppermint ✽ ANTIBACTERIAL: Thyme; tea tree; eucalyptus; pine and other conifers; lemon and other citrus family members ✽ MY FAVORITE COMBINATION: Siberian fir and grapefruit

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EXPERT ADVICE

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Essential Oils for Topical Use These essential oils make good therapeutic blends for salves and lip balms. ✽ SOOTHING AND HEALING SKIN: Lavender, helichrysum, St. John’s wort, rosemary verbenone, rose, German chamomile ✽ LIP BALM: Peppermint, helichrysum (for very chapped lips), vanilla, rose geranium, fennel, coriander (avoid the citrus family as they increase sun sensitivity) ✽ CHEST CONGESTION: Pine, Siberian fir, pinyon pine, eucalyptus (use Eucalyptus radiata for children)

Caution: When making topical herb products, remember to use only pure, natural ingredients you intend to absorb deeply into the skin. Avoid adding essential oils to products that contain mineral oil or other petroleum products; parabens; and/or sodium laureth or lauryl sulfate. Current research demonstrates essential oils can enhance the absorption of many potent drugs and chemicals. WWW.MOTHEREARTHNEWS.COM

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Floral Therapy Let the power of flowers heal skin and ease the mind. BY K I M WA L L AC E

A REFLECTION OF OVERALL HEALTH, our skin often reacts to

heightened stress levels. This can result in exacerbated conditions— both physical and emotional. Fortunately, a natural solution may help calm mind and body. Beautiful and healing, flowers offer a bouquet of benefits to our skin and our psyches. Florals and their extracts have been beauty staples for millennia; it’s rumored that Cleopatra anointed her body with floral oils and the floors of her palace with rose petals. Although covering our floors with petals is probably not practical today, it’s easy to make use of their alluring effects.

Blooming Benefits Research on floral remedies is limited, and much of it is anecdotal. The few studies on floral extracts’ effects on anxiety and mild depression support their ability to calm our minds. In one 1997 Italian study, researchers used flower essences to help patients with symptoms of anxiety, stress and depression and found that, after three months, 89 percent of patients reported an improvement in symptoms, particularly of anxiety (this study did not include a control group). In a more recent study, researchers examined the clinical efficacy of floral extracts as an adjunct to traditional treatment for mild to moderate depression; they found floral therapy reduced depressive ratings by 50 percent on two symptom scales. “Flower oils are tried-and-true happy oils that soothe heated emotions and help us release tension,”

says Hope Gillerman, a holistic health practitioner and founder of Hope Gillerman Organics. “Flowers can help us reverse the effects of stress that show up on our faces, and add a noticeable, natural glow to the skin.” If you’re just beginning to experiment with the power of flowers, try a topical approach. Katie Hess, founder of Lotus Wei, recommends choosing a product you reapply several times a day, such as lip balm or facial mist, to get a continual dose of floral essences. For further effects, incorporate bloom-based oils into your morning and evening routines. Gillerman suggests using a facial serum or body oil with organic essential and fatty oils. Besides experiencing flowers through scent, Hess looks to fresh flowers for an improvement in mood. A Rutgers University study confirms that just being around flowers elevates mood. “Women are recognizing the importance of self-love, confidence and fearlessness,” Hess says. “That’s what makes us look beautiful—when you bring nature into your life.” KIM WALLACE is the founder and editor of natural beauty blog kimberlyloc.com.

22 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

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TRY THIS

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Powered by Flowers Enjoy flowers year-round by incorporating these simple DIY ideas. It’s wise to do a reaction test before using essential oils: Combine a single drop with a carrier oil and test on a delicate patch of skin such as the inner wrist.

1 START YOUR SHOWER WITH A BURST OF FLORAL THERAPY. Add five to 10 drops of your favorite floral essential oil (try rose, jasmine or geranium) to the tub before turning on the shower. The steam coupled with the fragrance will deliver a spa-like experience.

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TO KEEP THE SCENT GOING, add several drops of floral essential oil to plain castile soap. Start small: Try 1 ounce castile soap and three to six drops essential oil.

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TO SOFTEN YOUR SKIN, blend floral essential oils with your favorite carrier oil (we like jojoba, almond and sunflower seed oils) for a custom body or massage oil. Use three to six drops of scent for every ounce of carrier oil.

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EXPERT ADVICE

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5 Flowers to Soothe Your Skin & Senses When it comes to florals, options abound. To narrow the flower field, holistic health practitioner Hope Gillerman recommends starting with these five oils.

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GERANIUM: One of the most celebrated oils in aromatherapy, geranium boasts olfactory and topical benefits. It’s naturally antibacterial and often used to promote emotional stability.

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HELICHRYSUM: A healing oil, helichrysum is reported to help fade scars and regenerate skin tissue. Helichrysum essential oil is often referred to as “immortelle” and may be effective at treating acne.

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LAVENDER: This powerhouse oil is reported to treat skin and calm the mind. Research confirms the scent of lavender produces mild calming effects. Use it at bedtime and keep a roller oil at work to help relieve stress.

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NEROLI: Essential oil of neroli comes from the blossoms of orange trees. Used to calm the mind and support skin regeneration, neroli is known for its reported skinand mood-brightening effects.

It’s also a wonderful astringent. Neroli should not be used by pregnant or breastfeeding women. Some also caution against using it when you need to be alert, such as when driving.

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ROSE: As the queen of flowers, rose owns total-body healing. Topically, it may contribute to capillary health and help reduce redness while nourishing dry skin. For the mind, the scent of rose offers a sense of calm.

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RESOURCES

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FLOWERS, BOTTLED These flower-infused companies create organic, wildcrafted self-care solutions.

TRY THIS

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ROSEWATER 8 to 10 cups rose petals, washed 2 to 4 quarts water, depending on the pan size Ice cubes

1. In the center of a large pan or stockpot, place one small glass or ceramic bowl upside-down. Place rose petals around bowl in bottom of the pan.

2. Place a second small bowl on top of the inverted bowl, so it’s above the rose petals. Fill pot (not bowl) with water to just cover petals. 3. Place lid on the pot upside-down. Bring water to a boil. 4. Reduce heat to low and let water and petals simmer. Fill the inverted pan lid with ice cubes. 5. Every 10 to 15 minutes, check water. It should smell like roses.

ALEXIS SMART REMEDIES alexissmart.com

EVAN HEALY evanhealy.com

HOPE GILLERMAN ORGANICS hgillermanorganics.com

LOTUS WEI lotuswei.com

SIDDHA FLOWERS

6. Stop the process when you have 1 to 2 cups rosewater. Note: If you steam the petals too long, the fragrance will be diluted. The entire process should take 20 to 30 minutes. 7. When cool, pour the scented water into a clean jar or bottle.

siddhaflowers.com Use science-backed lavender oil at bedtime to relieve stress.

UMA OILS umaoils.com

Recipe courtesy Janice Cox, co-author of EcoBeauty. WWW.MOTHEREARTHNEWS.COM

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The Naturally Aromatic Home Check out these natural blends—with options for any mood and personality— to freshen your living spaces without toxic chemicals. BY S T E P H A N I E TO U R L E S

24 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Make Your Own Blending our own room sprays circumvents the shelf-life issue, as we don’t need to plan for complex distribution logistics. As for expense, some essential oils are pricey, but they are used in sparing amounts and are incredibly useful around the house. Besides smelling lovely, essential oils can affect our mood. When we breathe in an odor, scent molecules enter the bloodstream and are carried to other parts of the body. Depending on the chemical makeup of the plant, we can soothe or boost our spirits. Another upside to air fresheners made with botanical oils is the germ-fighting power of many essential oils. All the blends in this article contain mild antibacterial and antiviral properties. To make these air fresheners, you will need a 4-ounce spray bottle for each blend. Glass will be prettier sitting on your kitchen table or in your powder room—plus, you avoid plastic chemicals. You can find glass bottles at Wyndmere Naturals Aromatherapy (wyndmerenaturals.com). If you want to use plastic, look for a bottle made of hardy polypropylene. To make each blend, add the water and essential oils in the amounts given for each recipe (at right) to the spray bottle. Then shake vigorously to blend. Label and date the bottle, and use within one year for maximum potency. The ingredients will naturally separate, so shake well before each use. To deodorize your home, lightly mist the air several times a day. Follow common-sense safety precautions, and avoid spraying it into eyes, nose and mouth. Essential oils can smell delicious—keep them away from pets and children, and only use externally.

RAYA CARLISLE

FEW THINGS ARE MORE PLEASANT than walking into a beautifully scented home, but most commercial air-freshening products contain synthetic ingredients that can release a deluge of potentially hazardous chemicals. In fact, 95 percent of the chemicals in synthetic fragrances, listed on ingredient labels as “fragrance,” are derived from petrochemicals. Artificial fragrance is one of the most sensitizing and toxic of all ingredients used in personal- and home-care products today. The 3,000-plus chemicals used in the manufacture of commercial air-freshener ingredients can include volatile organic compounds, or VOCs; carcinogens such as benzene and formaldehyde; as well as a group of hormone-disrupting chemicals called phthalates. (For more in-depth information about phthalates and hormone-disrupting chemicals, visit motherearthliving. com/hormone-haywire.) When the Natural Resources Defense Council (NRDC) tested 14 air fresheners, it found that 12 contained phthalates, which can cause hormonal abnormalities, birth defects and reproductive problems. In the study, even air fresheners marketed as “all-natural” or “unscented” contained the hazardous chemicals, which also can cause allergic reactions, asthma attacks, eczema and a host of other sensitivities. Manufacturers use these chemicals because they generally last longer and are cheaper than essential oils.

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DIY SCENTS

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Spicy

Green

OVENFRESH COOKIE This sweet and spicy blend will rid your home of even the most unpleasant odors while infusing it with a scent that is both inviting and gently invigorating.

STIMULATING EUCALYPTUSMINT Bright, sharp and ultra-fresh, this potent, green herbal combination is incredibly stimulating to the senses. It acts as a powerful deodorizer and works wonderfully well at eliminating strong household odors in the kitchen, bathroom, garage and mud room, as well as in Fluffy’s litter box area.

½ cup purified water 6 drops cinnamon bark essential oil 6 drops clove bud essential oil 6 drops sweet orange essential oil 6 drops rosemary essential oil

Exotic WOODSY SPICE If fragrances that are warm, deep, rich, round, pungent, earthy and penetrating appeal to you, then this is your go-to blend. The comforting, slightly masculine scent is perfect for the bedroom, den or living room. It tends to gently linger for quite some time, which is really nice. ½ cup purified water 5 drops cedarwood essential oil 5 drops geranium essential oil 4 drops patchouli essential oil 4 drops lemon essential oil 3 drops sweet orange essential oil

½ cup purified water 6 drops lemon essential oil 10 drops eucalyptus essential oil 8 drops peppermint essential oil

Clean & Uplifting ROSEMARY CITRUS If you love the aroma of rosemary and citrus peels, then you’ll appreciate this bright, cheerful, emotionally uplifting blend. This spray effectively clears the air of most disagreeable household odors, leaving a light and energizing aroma. ½ cup purified water 12 drops rosemary essential oil 6 drops lemon essential oil 6 drops grapefruit essential oil

Fruity Floral Floral SOOTHING SUMMER BOUQUET Reminiscent of an early summer flower garden, this light, lavender-rose essence delivers a pleasing, gently fresh and soothing fragrance that’s lovely when spritzed throughout the house. If you’ve had a particularly stressful day, this aromatic blend will naturally bring your anxiety level down a notch or two. ½ cup purified water 16 drops lavender essential oil 8 drops geranium essential oil

TRANQUILITY This gentle blend of old-fashioned lavender combined with the essence of sweet orange peel lends a lovely, light, floral and fruity note to the air that promotes serenity and relaxation. It’s especially nice when spritzed in young children’s bedrooms. ½ cup purified water 16 drops lavender essential oil 8 drops sweet orange or bergamot essential oil 3 drops ginger root essential oil

STEPHANIE TOURLES is the best-selling author of several books on healthy living, including Raw Energy, Hands-On Healing Remedies and Organic Body Care Recipes, all available at motherearthliving.com/shopping.

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Herbal Hair Care Supplement your basic hair care with these five beautifying herbs. They can condition, soothe and brighten your locks, and much more. BY G I N A D E B AC K E R CARING FOR OUR HAIR can become somewhat of an obsession, which means we sometimes want a boost beyond shampoo and conditioner. Just as they help with so many of our other health- and body-care needs, herbs can help us improve our hair and scalp health naturally. Supplement your hair care with these nutrient-rich herbs to improve the health and appearance of your tresses.

Calendula Calendula is rich in flavonoids, plant-based antioxidants that protect the body against cell-damaging free radicals, and the scalp from bacterial growth. Use this sunny flower to soothe sensitive scalps, as it is also rich in antiviral, anti-inflammatory and antibacterial properties. You can even use calendula to brighten blond hair. To create a calendula hair rinse, steep 1⁄4 cup calendula flower petals in 1 cup boiling water (removed from heat). Leave overnight then strain. To use, pour the rinse over clean hair as a final rinse; do not rinse out.

Chamomile Appreciated worldwide for its calming effects, German chamomile (Matricaria chamomilla) is rich in antioxidant, cleansing and moisturizing properties. This daisylike herb is wonderful for conditioning the hair and soothing an itchy, irritated or sensitive scalp. You can also use chamomile to lighten tresses, which is probably its most popular beauty use. If your hair is already blond, it will brighten your hair; if your hair is brown, it will lighten your hair by a couple of shades. To soothe your scalp or give your hair a golden hue, treat 26 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

your hair with a chamomile rinse. Simply steep 1⁄4 cup fresh or dried chamomile flowers in 2 cups boiling water for 30 minutes, then strain. To use, pour the rinse over clean hair as a final rinse; do not rinse out.

highlights to light or dark hair. To use, steep 1⁄4 cup fresh or dried hibiscus flowers with 2 cups boiling water; strain. Pour the rinse over clean hair as a final rinse; do not rinse out.

Horsetail Sage Another herb rich in antioxidants, as well as astringent and antibacterial qualities, sage is excellent for soothing a dry, itchy scalp. Use it to curb dandruff and eliminate buildup from the hair and scalp. You can also use sage leaves to darken hair and cover gray hairs. To use, combine sage with apple cider vinegar, a great product with a high pH that helps eliminate styling product residue. Mix 4 ounces apple cider vinegar with 4 ounces cooled sage tea. Pour the mixture on your scalp, wrap your tresses in a towel or plastic cap for 20 to 30 minutes, then rinse and shampoo as usual.

Hibiscus Promote hair growth with hibiscus. This beautiful, vibrant flower can treat scalp conditions such as dandruff and hair loss. It can also seal in moisture, promote shine, aid with tangles and encourage healthy hair growth by feeding the follicles with nutrients. Finally, it can give red

Nourishing and hydrating, horsetail contains high concentrations of silicic acid. Silicic strengthens weak, brittle, damaged hair at its core and may restore body and luster. Horsetail is also great for treating oily scalps and remedying troubling skin ailments such as dandruff and psoriasis. It’s also been used for centuries to stimulate hair growth. Care for your hair with a homemade horsetail shampoo. Steep 2 to 3 tablespoons dried horsetail in 1⁄2 cup hot water for 30 minutes and strain. Add the mixture to your favorite chemical-free baby shampoo and wash hair as usual. Because horsetail has antiseptic properties, excessive use could dry out hair; only use about once a week. You can also take horsetail in capsule or tincture form (found at your healthfood store) to boost hair health. Horsetail is not recommended for women who are pregnant or nursing. GINA DEBACKER is the special issues editor of Mother Earth Living.

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SOAPWORT SHAMPOO This is a great all-purpose shampoo for all types of scalp and hair. It doesn’t have tremendous lather, but cleanses very well. If you wish, infuse a couple of tablespoons of your favorite herbs along with soapwort. 1 ounce soapwort root 12 ounces purified water 1 teaspoon carrier oil, such as olive or almond oil 15 to 60 drops essential oils of your choice

1. Crush soapwort root in a mortar and pestle or with the flat side of a wooden spoon or large knife. 2. Place crushed root in water in a stainlesssteel pan. Bring to a boil, reduce heat and simmer for about 10 minutes. Remove from heat, cool, then strain into an airtight bottle with a nozzle on top for dispensing. 3. Add carrier oil and essential oils to the container. Shake well before each use. 4. To use, shampoo then follow with an herbal vinegar rinse. This shampoo will keep for up to a week if refrigerated. Recipe adapted from Naturally Healthy Hair by Mary Beth Janssen, with permission from Storey Publishing.

HERBAL VINEGAR RINSE Use sage leaves to darken hair and cover gray hairs, hibiscus to give red highlights to light or dark hair, or chamomile to lighten fair hair. 2 cups water ¼ cup fresh or dried sage leaves, hibiscus flowers or chamomile flowers

1. Boil water and pour over herb leaves or flowers. Let mixture cool and then strain out all solids before using. 2. To use, pour over clean hair as a final rinse. Do not rinse out. Calendula petals can soothe sensitive scalps and brighten blond tresses.

Recipe courtesy Janice Cox, co-author of EcoBeauty, available at motherearthliving.com/ store. WWW.MOTHEREARTHNEWS.COM

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of the most beneficial and healthful additions I’ve ever made to my home medicine cabinet was integrating homemade herbal salves into my natural remedies kit. I’ve used them to replace all sorts of pharmaceuticals: Neosporin; anti-itch, antifungal and muscle-relaxant creams; conventional lotions; even in lieu of certain medications. As I began to use these effective remedies more, I started recommending them to friends—and getting peculiar looks in return. I quickly discovered that many people don’t know what salves are, let alone about their healing properties and uses for many common ailments.

“In terms of salves,

the word simple indicates the use of only one herb at a time. I prefer to make simple salves as a way to really get to know each herb and ensure no allergic reaction occurs.” Simple Salves So, what is a salve? As a general term, a salve is an ointment used for the nourishment, protection and healing of our skin and bodies. I believe in making health and healing as accessible and easy as possible, and my salve recipes are no different. My basic salve requires only three ingredients, so no home ever need be without a healing salve for almost any minor injury. I included vitamin E and rosemary antioxidant (extract) in my simple salve recipe. Both make good preservatives but are not usually necessary—even without them, salves last a year before going rancid as long as no water is introduced to them. If you do add these ingredients, however, they can prolong the lifespan of your salves to as much as two years. Both ingredients should be added after the salve has been removed from heat, as high temperatures will deteriorate or negate their preserving properties. Always do a consistency test (described in the Simple Salve Method at right) before adding either of these ingredients. You can also use essential oils in this last step. Lavender is a popular one to add for its scent, and it also provides extra preservative properties.

Vitamin E oil can go rancid. To make sure yours is fresh, buy it in small quantities from a reputable source, keep it away from sunlight and heat, and make sure its lid is on securely. Then smell it before adding it to salves—rotten oil smells obviously bad.

It’s easier to make a salve harder than softer, so always err on the side of more oil than beeswax.

30 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

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Simple Salve Method ½ ounce beeswax 1 cup herbal oil Vitamin E or rosemary antioxidant (extract)—optional

1 . Use a double boiler, or place a glass bowl into a pot of water, to gently heat beeswax and oil over low to medium heat until thoroughly combined. 2 . Do a consistency test before removing from heat: Place a few drops on a plate and allow to come to room temperature. Depending on your salve’s intended use, you may need to adjust consistency. Anything going into a lip balm tube needs to be firmer, for example, while a salve

intended for diaper rash should be softer. If you discover the consistency isn’t quite right, simply add oil to make it softer, or beeswax to harden it. 3. Once you’ve got the desired consistency, turn off heat. If using vitamin E oil or rosemary antioxidant, pour it into salve. 4. Quickly pour salve into container—a shallow tin or lip balm tube works well. It will firm as it cools. Allow to cool completely before covering with lid. Label with herb used and date.

“If you don’t want to make your own herbal oils, look for them premade at health-food stores.” About Herbal Oils The healing effects of your salve will depend upon the herbs you use. We’ll discuss which herbs are best for various purposes later on; you can make herbal oils out of any of them using the same basic methods. Then incorporate their healing powers into simple salves. Herbal oils are easy to make, even for same-day use. If you are using fresh herbs, such as those gathered from your own backyard, you’ll need more time, as these need six weeks to steep. To make one, place fresh plant material into a glass jar, cover completely with olive oil, then let it sit in a dark place for six weeks, shaking daily. Strain out plant material, and the infused oil is ready to transform into a salve (it can also be used alone as a bath or massage oil at this point). If you’re like me and tend to prefer working within a shorter time frame, you can use the dried version of the herb (home-dried or purchased at a health-food store). One of the most important things to remember when making salves or herbal oils is that water can cause both of these items to go rancid or mold. If you need to wash out a container, do so days ahead of time, then use rubbing alcohol on the day of, as this will cause any residual water to evaporate rapidly.

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Same-Day Dried Herb Oil Method ⁄3 cup dried plant material 1 cup olive oil 1

1 . Put double boiler

Although I’ve provided exact measurements, many herbalists don’t use them. The general rule is that you want an inch of oil covering the dried herbs you wish to infuse on the stovetop.

on the stovetop over low to medium heat. 2 . Add plant material, then cover completely with olive oil. 3 . Simmer on stovetop for 1 to 2 hours. Make sure it never does more than simmer as it’s easy to damage herbal oils with heat. You may need to turn the heat off periodically to keep it from getting too hot. 4 . Allow mixture to completely cool, then strain out plant material. Label and use oil (externally only). Herb oils that steep too long can go rancid—set a 6-Week Fresh Herb calendar reminder Oil Method at six weeks. 1 ⁄3 cup fresh plant material 1 cup olive oil

1 . Place plant material

3. Place jar in a cool,

into a glass jar with a lid. 2 . Completely cover plant material with olive oil, then add lid.

dark place for 6 weeks, shaking daily. 4. After 6 weeks, strain out plant material, label and use oil (externally only).

Check thrift stores for affordable dedicated salve- and oil-making utensils and pots. It will prevent cross-contamination. Plus, you’ll eventually need to recycle them and you don’t want to destroy highquality kitchenware.

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Yarrow (Achillea millefolium) Yarrow is a renowned wound healer; not only is it a vulnerary (promotes healing), but it can stop bleeding as a hemostatic and styptic, making it helpful for cuts and abrasions. As it’s also naturally antiseptic, this salve is my go-to Neosporin alternative. Its analgesic properties mean it can relieve pain. Yarrow grows wild, but it isn’t necessarily prolific. Using dried herbs may prove easier. Yarrow is easy to intentionally grow. Learn how at mother earthliving.com/easiest-medicinal-herbs-to-grow. PART USED: Stems, leaves and flowers ACTIONS: Anti-inflammatory, antirheumatic, antiseptic, antispasmodic, analgesic, carminative, diaphoretic, digestive, diuretic, expectorant, hemostatic, hypotensive, tonic, vulnerary SALVE: For cuts, scrapes and other abrasions; bug bites; bruising; and areas of pain, including for rheumatoid arthritis

Plantain (Plantago major) Plantain is a star healer and was considered one of the nine sacred herbs by the Saxons. It’s a well-known antidote to venoms and poisons, such as spider and snake bites (seek medical attention for serious poisonous bites). Its detoxifying, anti-inflammatory and astringent qualities make it helpful for alleviating symptoms of bug bites and stings, including itching, and it’s also been used to prevent the spread of poison ivy on skin. Plantain’s cooling nature makes it excellent for burns and sunburns, and used as a poultice, it can assist in the removal of splinters and glass embedded in skin. Plantain is easily found in the yard. It often grows near water, and can be found cozied up near gardens, hoses and flowers. PART USED: The entire leaf and some stem ACTIONS: Antibacterial, anti-inflammatory, antiseptic, astringent, cooling, demulcent, detoxifying, decongestant, diuretic, expectorant, hemostatic, laxative, poultice, vulnerary SALVE: For bites, itch relief (bug bites, poison ivy, etc.), hemorrhoids, splinter removal, rashes, scalds and stings

32 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Calendula C alendula ((Calendula Ca l e n d u l a o officinalis) fficinalis) Calendula, or “pot marigold” as it’s widely known (it’s unrelated to ornamental marigold, Tagetess spp spp.), ) is among the world’s best skin soothers soothers. It’s a great aid for those who experience eczema, inflamed or irritated skin, and acne. As the plant is anti-inflammatory, antimicrobial, astringent, bacteriostatic and fungicidal, this salve can be applied to feet, armpits and buttocks even when clothed. It’s gentle enough for babies and children, making it an excellent diaper rash cream, and as a vulnerary, calendula assists in the healing of wounds. Calendula will grow easily in the ground or in planters. Be sure to purchase the correct variety for oils and salve making. PART USED: Flowers ACTIONS: Anti-inflammatory, antimicrobial, antiseptic, antispasmodic, astringent, cholagogue, detoxifying, emmenagogue, emollient, estrogenic, fungicide, lymphatic, vulnerary SALVE: Skin irritations, eczema, fungus and gentle healing of wounds

Lavender (Lavandula angustifolia) Lavender is a calming herb with many medicinal properties; although it’s best known for its therapeutic scent, lavender does more than relax the mind. A lavender salve is useful on cuts and other wounds as it’s vulnerary, antiseptic, anti-inflammatory, antifungal and disinfectant. As a nervine, analgesic and antispasmodic, it’s also useful for muscle pains or spasms. Some find lavender salve beneficial as a face cream, as it may relieve areas of redness, reduce acne, alleviate headaches and promote sleep. It can also be used on sunburns and burns. Lavender can be grown easily in the ground or in planters. Purchase the correct variety for use. PART USED: Flowers ACTIONS: Analgesic, anticonvulsive, antifungal, antidepressant, anti-inflammatory, antimicrobial, antirheumatic, antiseptic, antispasmodic, aromatic, deodorant, disinfectant, diuretic, emmenagogue, insecticide, nervine, parasiticide, sedative, stimulant, tonic, vulnerary SALVE: Minor cuts, bruises, burns and sunburns; promotes relaxation and sleep; and reduces areas of redness and muscle discomfort, including rheumatoid arthritis

St. John’s Wort (Hypericum perforatum) St. John’s wort is known by many names, including allheal. The science behind this folk name is that the herb is a restorer of the musculoskeletal system, able to assist in healing bruises, sprains, strains, fractures and even breaks. Renowned as an anti-inflammatory and an antispasmodic, it’s also well-known as an analgesic and a nervine, enabling it to alleviate pain while also regenerating damaged nerves. It’s excellent as a muscle rub and is beneficial to use on any external areas of discomfort, inflammation and pain. St. John’s wort should always be used fresh. The plant grows wild in the Midwest, though it can be temperamental. PART USED: Flowering tops and leaves ACTIONS: Analgesic, antidepressant, anti-inflammatory, antispasmodic, antiviral, astringent, cholagogue, nervine, sedative, tonic SALVE: Muscle and nerve damage, sprains, strains, fractures, breaks, sciatica, hemorrhoids, burns, sunburns and other areas of inflammation WWW.MOTHEREARTHNEWS.COM

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Your Natural Drug Store Try these herbal alternatives to the most commonly purchased overthe-counter drugs for relieving common ailments.

ALTHOUGH WE AIM to lead healthy, natural lives, sometimes the pain and discomfort of illnesses or chronic pain make a trip to the pharmacy especially tempting. And while the occasional dose of Sudafed probably won’t hurt you, chemical pharmaceuticals often mask symptoms rather than address underlying illnesses, and they can cause side effects that range from mild to severe. We researched the most commonly purchased over-the-counter (OTC) drugs

34 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

in the U.S. and are happy to report that nature has effective alternatives when it comes to the ailments these drugs treat, from pain relief to the common cold. Here are some of the most common issues for which Americans turn to OTC drugs and the natural remedies and options you can use instead to get back on your feet. Always talk with your physician before making changes to your health regimen and be sure to include any herbal remedies when reporting what you take for supplemental or medicinal purposes.

Cold and Flu INSTEAD OF SUDAFED, TRY...

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ECHINACEA: Rather than simply masking symptoms, it’s best to support our bodies in fighting viruses. Research has found that taking an immune-boosting echinacea preparation at the first sign of symptoms can shorten the length of a cold or flu by anywhere from a fourth to a third of its typical duration (or, from 10 days to seven days), according to Varro Tyler, distinguished professor emeritus of pharmacognosy at Purdue University. When it comes to effectiveness, a consistent dose is key: Take 900 mg, or four to five droppers, of echinacea tincture a day at the first sign of illness, throughout its duration, and for a few days after symptoms subside.

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ASTRAGALUS: Astragalus is an adaptogen that has been shown to fight viruses, bacteria and inflammation, which may provide ongoing immune-system support. As a decoction (the traditional method in Chinese medicine), astragalus is often used in daily doses of 9 grams to 15 grams of dried, sliced root, simmered for several hours in a quart of water. The decoction is ready when the water reduces down to a pint. In capsule form, follow manufacturers’ dosage instructions.

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GARLIC: This culinary herb boosts immune function, inhibits a broad range of microbes, and also promotes expectoration, helping cold and flu sufferers get good, productive coughs. During cold and flu season, take garlic supplements, or simply include more of it in your diet. (Do not take garlic without first consulting your physician if you are taking blood thinners.)

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SAGE HONEY COUGH SYRUP Soothe tickly throats and coughs with this all-natural blend. ¾ cup wildflower honey ¼ cup water 1 teaspoon lemon juice 1 tablespoon fresh sage, chopped

1. Stir all ingredients over medium heat until simmering. Remove from heat and let steep, covered, for 10 minutes. 2. Strain mixture and store in a sealed glass jar. Lasts refrigerated for up to 3 months. Recipe courtesy artisanal candy maker Sarah Goldschmidt.

INSTEAD OF ROBITUSSIN, TRY...

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Echinacea is a hardy, droughttolerant North American native that comes in a wide array of colors.

ELDERBERRY: Elderberry can inhibit the enzyme that flu viruses use to penetrate cell membranes. In syrup form, one study showed that it can inhibit type A and type B influenza viruses, with no known side effects. Elderberry’s sweet flavor also makes it a helpful remedy for treating children. Take 4 tablespoons of elderberry syrup per day for adults or 2 tablespoons for children for three days. WWW.MOTHEREARTHNEWS.COM

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INSTEAD OF VAPORUB, TRY... AN HERBAL MASSAGE OIL: Æ To increase airflow to a congested

chest, try a massage oil with 1 ounce sunflower oil, six drops rosemary essential oil, four drops peppermint essential oil and three drops ginger essential oil. Mix the ingredients in a glass bowl and rub over the chest, upper back, neck and shoulders as needed. It’s a good idea to do a spot test on skin first to check for a reaction. Never apply essential oils near the noses of infants or small children; people with asthma may also be sensitive to essential oil vapors.

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AN HERBAL BATH: A nice, warm soak with essential oils can help relieve the muscle aches that often accompany flu. Try oregano, marjoram, thyme or peppermint essential oils. All of them are antimicrobial and soothe aching muscles. Add three to four drops of any one essential oil, or a total of six drops from a blend of oils. To dispense essential oils into a bath, first mix them with a couple of tablespoons of milk, cream or skin-friendly oil (such as jojoba or olive oil), then pour them under running water. Avoid getting essential oils near your eyes.

One study compared devil’s claw with the prescription pain reliever Vioxx (now off the market), and found devil’s claw relieved pain as effectively as the prescription.

Pain Relief INSTEAD OF ADVIL FOR PAIN RELIEF, TRY…

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COMFREY: Comfrey is a plant used for pain relief and first aid. It can be easily grown in your yard. Used topically, comfrey has been shown to reduce pain and swelling from muscle strains, tendonitis, sprained ankles and back pain. Note that, due to potential side effects on the liver, comfrey should only be used topically for four to six weeks. Avoid using on cuts or abrasions.

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FENNEL: Fennel seeds contain analgesic and antispasmodic chemicals that help ease pain. It works well as a tea that has a pleasant licorice flavor, and works for joint pain as well as menstrual cramps. However, due to its estrogenic effects, it should not be used by pregnant or nursing women.

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FEVERFEW: A remedy many people swear by for headaches, including migraines, feverfew can reduce both the frequency and severity of headaches when taken regularly. It’s available in 60-mg capsules of fresh, powdered leaf (one to six capsules daily), or 25-mg capsules of freeze-dried leaf (two capsules daily). You can also make tea—steep two to eight fresh leaves in hot water, but do not boil them, as boiling breaks down the active parthenolides. ARNICA: Arnica can be applied topically as a cream, gel, ointment, tincture or Æ salve to help muscle pain or swelling. Because arnica can cause adverse effects when

taken internally, it should not be used on open wounds. Tinctures for external use should have a 3:1 to 10:1 dilution, and salves should contain a maximum of 20 to 25 percent tincture, or 15 percent arnica oil. Topical preparations can cause a reaction. First, test it on a small patch of skin. If a reaction occurs, discontinue use. 36 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

INSTEAD OF TYLENOL FOR ARTHRITIC PAIN, TRY… DEVIL’S CLAW: This South African Æ herb helps ease muscular tension or pain

in the back, shoulders and neck. Devil’s claw extract has been shown to reduce osteoarthritic hip or knee pain by 25 percent, and improve mobility within just a few weeks. It’s considered safe at the typical dosage of 750 mg, taken three times daily, but can also be used as a tincture or tea. It should not be taken with bloodthinning medications, and isn’t safe for pregnant women, nursing mothers or young children. Those with ulcers, liver or kidney disease should also avoid use. TURMERIC: Well known for its Æ pain-relief properties, turmeric contains

the powerful anti-inflammatory curcumin, which, studies show, can ease arthritis pain. It can be taken internally as a supplement, added to your diet as a culinary herb, or made into a paste and applied topically for sprains, strains and arthritis. Find instructions to make a pain relief cream with turmeric and other herbs at motherearthliving.com/ spicy-pain-relieving-cream. CAPSAICIN: The chemical that Æ gives hot peppers their heat, capsaicin

makes a good topical anti-inflammatory treatment. It manipulates the body’s pain status by hindering pain perception, providing analgesic action and triggering the release of pain-relieving endorphins. Topical creams containing .025 percent capsaicin help osteoarthritic pain. A higher concentration of .075 percent is helpful for nerve damage. Avoid touching your eyes when using topical capsaicin products.

Diarrhea INSTEAD OF IMMODIUM, TRY…

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GINGER: Ginger is a great natural remedy for almost all digestive issues, including diarrhea, because it can calm

inflammation in the intestines. Drink ginger fresh or as a tea, or try 500 mg in capsule form or 2 mL of tincture, taken every two hours.

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MARSHMALLOW ROOT: This root may help treat a variety of gastric irritations by soothing the bowel. Take 500 mg of the dried root in capsules or a 3 mL tincture up to three times a day.

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SLIPPERY ELM: Slippery elm can

help soothe irritated intestines and the digestive tract. It may be helpful for several forms of digestive trouble. Drink it as a tea (three to four cups a day), or take it three times daily in capsule (500 mg) or tincture form (5 mL).

Heartburn, Indigestion and Upset Stomach INSTEAD OF TUMS, TRY… DEGLYCYRRHIZINATED LICORICE Æ ROOT EXTRACT: DGL may help peptic

ulcers and other digestive inflammation, without the potential for causing high blood pressure that other licorice preparations have. Chewable DGL tablets or capsules are safe and effective forms. Chew two to four tablets (380 mg each) before each meal. YARROW: Long used by Native Æ American cultures as a gastrointestinal

aid, yarrow also shows antimicrobial fighting power against a number of bacteria. This medicinal plant is generally taken as a tea, using 3 grams of the flowers. However, it should not be used by pregnant women. CHAMOMILE: Chamomile’s Æ antipeptic, anti-inflammatory and anti-

spasmodic properties make it soothing for ulcers and nausea. Chamomile is at its most effective when taken as a tea, four cups daily. Chamomile is a mild emmenagogue, so pregnant women should consult a medical professional before taking it.

Constipation INSTEAD OF STOOL SOFTENERS, TRY… PSYLLIUM: Psyllium seeds are a Æ common ingredient in bulk-forming

laxatives. The seeds and husks are high in mucilage, which helps aid the body’s normal process of evacuating the bowels. A typical daily dose is 2 teaspoons of powdered seeds or 1 teaspoon of powdered husks stirred into a large glass of water and taken immediately, 30 minutes to an hour after a meal. The seeds and husks occasionally produce rare allergic reactions and can be dangerous in case of intestinal obstruction. See your doctor if constipation continues.

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SENNA: Senna contains sennosides, which can help with constipation by acting as a local irritant on the colon, promoting evacuation. Note that using senna can sometimes cause cramping. It should not be used for more than a week at a time. Longer use can cause the bowels to become dependent on it and chronically sluggish, and other harmful effects. The usual dose for adults is 15 to 30 mg daily; follow the manufacturer’s directions for dose and frequency. It should not be used by women who are pregnant or nursing, and it may reduce the effectiveness of prescribed heart medications. Because there are a number of medications or ailments it may interact with negatively, it’s best to talk with a doctor before trying senna.

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DANDELION ROOT: Dandelion root stimulates the production of bile, which helps to naturally soften a stool and move it quickly through the colon. Boil 2 tablespoons of fresh dandelion root into a tea, or try taking an extract of 250 to 500 mg with each meal. WWW.MOTHEREARTHNEWS.COM

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Ways to Prevent and Treat Colds & Flu Stay well this winter with these proven strategies for fending off and bouncing back from colds and flu. BY M E G A N H I R T

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The telltale scratchy throat.

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Miserable nasal congestion. Lethargy tinged with aches and chills. We all know the signs of a cold or flu settling in, about to derail us—however temporarily—from our dayto-day lives. If your first thought when cold or flu symptoms arise is to reach for an over-the-counter formula, consider this: In the U.S., we spend billions every year trying to knock out these maladies, but most of that money goes to treatments that only suppress symptoms and do little to spur healing. With the following preventive measures and simple, natural cold and flu remedies, you can save money, take control of your health, and trim your time spent feeling under the weather this cold and flu season.

Chicken and Parsley Noodle Soup

Cold and Flu Prevention Strategies

1. Heat oil over medium-high heat in a large Dutch oven. Add onions and sauté 5 to 8 minutes. Add carrots and celery and sauté 3 minutes. 2. Add chicken broth, chicken, thyme, rosemary and sage. Bring to a boil, reduce heat and simmer, covered, for 20 to 30 minutes. 3. Add noodles to soup mixture. Bring to a boil, reduce heat and simmer, stirring occasionally, for 10 minutes. Stir in spinach and cook 5 minutes. Add salt and pepper to taste. Ladle into individual soup bowls. Serves 4.

Colds and flu spread primarily via droplets released in the air when someone who is ill coughs, sneezes or talks, and via surface contact (touching something a sick person has touched). The surest natural way to lessen your odds of falling ill is to tweak some of your habits. COUGH AND SNEEZE INTO YOUR ELBOW. Instead of covering your cough with your hand, turn your head and cough into your elbow, which will sequester a virus just as well. Your elbow is far less likely than your hands to come in contact with people or surfaces.

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WASH UP OFTEN. The more frequently you wash your hands, the lower your risk of becoming sick. Colds and flu are caused by viruses—not bacteria—so banking on antibacterial soap as a safeguard against colds and flu won’t be effective. Studies have shown that washing your hands with an antibacterial soap is no better at preventing infectious illnesses than scrubbing with plain soap and water. Moreover, there’s mounting evidence that triclosan—the main active ingredient in many antibacterial soaps—may facilitate the growth of resistant bacteria.

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■ HANDS OFF YOUR FACE. The typical person makes the hand-to-face connection an average of 16 times per hour, according to a 2008 study from the University of California, Berkeley. If you refrain from touching your eyes, nose and lips, you drastically reduce the likelihood of a virus entering your body.

■ AVOID TOUCHING SURFACES OTHERS TOUCH. Encourage your workplace to outfit bathroom doors with footoperated openers—try the StepNpull, stepnpull.com—that allow for a hands-free exit. Block contact with faucets, door handles and other heavily trafficked surfaces in public restrooms by cloaking your grip in a paper towel.

2 tablespoons extra virgin olive oil 1 medium onion, chopped 2 carrots, cut into ½-inch-thick slices 3 celery stalks, sliced 5½ cups chicken broth 3 cups chopped cooked chicken ½ teaspoon fresh thyme leaves ½ teaspoon chopped fresh rosemary ½ teaspoon chopped fresh sage Parsley Noodles (recipe below) 2 cups baby spinach Salt and freshly ground black pepper, to taste

PARSLEY NOODLES 1¼ cups all-purpose flour ½ teaspoon salt 2 tablespoons minced fresh Italian parsley 1 large egg, beaten 2 to 3 tablespoons milk or cold water

1. Combine flour, salt and parsley in a large bowl. Make a well in the center. Add egg and milk; stir together until dough forms a ball. 2. Turn dough onto a lightly floured surface and knead a dozen times. Roll dough into a large rectangle, about 9 by 12 inches. Cut into ½-inch strips, then cut the strips into 2- to 3-inch pieces to form noodles. Note: You could also use a pasta maker. Just follow the manufacturer’s directions. Recipe courtesy freelance writer Kris Wetherbee.

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Beat colds and flu with even more healing soup recipes. Visit motherearthliving.com/healing-soups for an herb-packed soup, as well as a hearty bean soup and a curried celery soup. WWW.MOTHEREARTHNEWS.COM

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Turn to the woodsysmelling essential oil of juniper to treat upper respiratory tract infections.

session or 45 minutes of moderate-intensity exercise five days a week. After 12 months, the exercisers had developed significantly fewer colds than the stretchers did. You needn’t necessarily carve out time for jogging or the like, either: Everyday chores such as raking leaves or shoveling snow can count as moderate-intensity exercise.

Herbs for Preventing Colds and Flu Scientific research supports the use of the following herbs to help stave off colds and flu. GARLIC. Garlic’s long and storied history of healing includes earning high marks as an antiviral, and it’s particularly valuable for warding off colds and helping open sinuses. Crushing or cutting garlic cloves generates a sulfur compound known as allicin, which has antiviral, antibacterial and antifungal properties and is oft-credited as the star component that gives garlic its all-around stellar healing repertoire. Allicin is available only from raw garlic, however, so choose a preparation that calls for it raw, or add garlic at the end of cooking to tap its full medicinal power.

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GINSENG. In a 2005 study, Canadian researchers gave 279 adults either a daily placebo or 400 mg a day of ginseng. Four months later, the ginseng group had contracted considerably fewer colds. University of Connecticut researchers repeated the study and arrived at the same conclusion, deeming ginseng “a safe, natural means for preventing acute respiratory illness.” In his book The Green Pharmacy, James A. Duke suggests a daily dose of about 1 teaspoon ginseng steeped in a cup of boiling water to make a tea.

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CONSIDER COPPER SURFACES. Copper and copper alloys

(brass, bronze) have inherent antimicrobial properties that make them capable of reducing the spread of infection. A 2009 study from Selly Oak Hospital in England found that frequently touched items in a hospital setting that were made of copper—including grab handles, door push plates and toilet seats—harbored up to 95 percent fewer microorganisms compared with the same items made of standard materials such as stainless steel. Numerous follow-up studies of copper’s antiviral properties indicate copper surfaces could be an effective means of reducing the spread of colds and flu—and even superbug bacteria such as MRSA—if this prevention tactic were widely adopted. Check out copper products for your home or business at antimicrobialcopper.com. GET REGULAR EXERCISE. Although colder weather may trigger an urge to curl up in the sedentary comfort of a blanket, moving your body will actually boost its immune function. In a 2006 study, researchers at the University of Washington enrolled 115 women in either a weekly 45-minute stretching

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40 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

■ ELEUTHERO. Also known as Siberian ginseng, eleuthero isn’t related to ginseng but has similar effects, including immuneboosting antiviral action. Take daily as a tea of about 1 teaspoon eleuthero root steeped in 1 cup boiling water.

■ MUSHROOMS. Maitake mushrooms, reishi mushrooms and shiitake mushrooms rev up the immune system to defend against a number of viruses. Maitake mushrooms aren’t easy to find fresh, so try ordering them dried (oregonmushrooms. com is one mail-order source). Reishi mushrooms are rather unpleasant-tasting and aren’t used as a food (take them as capsules instead), but go ahead and eat your fill of robust, scrumptious shiitakes.

■ ASTRAGALUS. An antiviral and immune-strengthening herb, astragalus has been a principal player in Traditional Chinese Medicine for millennia. In Herbal Antibiotics, author Stephen Harrod Buhner recommends a daily pot of tea containing 2 to 3 ounces astragalus root. Or, enlist astragalus along with garlic as part of an immune-enhancing soup broth, Buhner suggests.

Natural Cold and Flu Remedies Should your prevention measures fall short, try these natural means to lessen a cold or flu’s impact and duration. ■ CHICKEN SOUP. In a laboratory study published in 2000, Uni versity of Nebraska researchers found this centuries-old remedy can indeed relieve symptoms of an upper respiratory tract infection. Specifically, chicken soup eased the inflammation of throat cells that can cause cold symptoms. The researchers weren’t able to identify a precise ingredient responsible for the alleviation, but they theorized a combination of the soup’s components working together gave it its benefit. The recipe tested featured chicken broth, onions, sweet potatoes, parsnips, turnips, carrots, celery stems, parsley, salt and pepper. Many veggies, particularly onions, have anti-inflammatory properties.

■ GINSENG. In addition to ginseng’s value in cold prevention, research from the University of Connecticut (mentioned earlier) also showed ginseng cut severity of cold symptoms in half.

water and bring to just a boil. Remove heat and let steep for 10 to 15 minutes. Strain ginger from tea, and stir in the juice of one to two fresh lemons along with honey to taste. ■ JUNIPER. Juniper berries boast a powerful antiviral compound known as deoxypodophyllotoxin. For upper respiratory tract infections, Buhner advises turning to the woodsy-smelling essential oil of juniper. Place eight to 10 drops of juniper essential oil in water in a 1-ounce nasal spray bottle. Use four to six times per day, shaking the mixture before each use.

HOT DRINKS AND HONEY. Any warming drink can help soothe a sore throat, suppress a cough, and calm the overall commotion of a cold or flu. Honey coats the throat and relieves irritation while its antioxidant and antimicrobial properties go to work fighting viral infections. Try Buhner’s Colds and Flu Tea: 2 tablespoons ginger juice, juice of ¼ lime, pinch cayenne pepper, 1 tablespoon honey and hot water.

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HOREHOUND, LICORICE AND SLIPPERY ELM. Each of this trio (Marrubium vulgare, Glycyrrhiza glabra and Ulmus rubra) provides remarkable relief for sore throats. Try a tea of licorice root and slippery elm bark, and put horehound leaves to work with homemade cough drops. Horehound, which is one of the major ingredients in over-the-couner cough drops such as Ricola, is a natural cough suppressant and expectorant.

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GINGER. Within this pungent rhizome reside nearly a dozen

antiviral compounds. Notably, ginger contains chemicals known as sesquiterpenes that specifically fight rhinoviruses, the leading cause of the common cold. Duke recommends soothing ginger tea. Pour boiling water over 2 tablespoons fresh, shredded ginger root. Herbalist Rosemary Gladstar blends ginger with another time-honored healer—honey. Simply combine 4 to 6 tablespoons freshly grated ginger root with 1 quart cold

MEGAN HIRT is the former associate editor for Mother Earth News.

“Although colder weather may trigger an urge to curl up in the sedentary comfort of a blanket, moving your body will actually boost its immune function.”

WWW.MOTHEREARTHNEWS.COM

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Make Life Difficult for Disease Strengthen the body to fight against disease before it has a chance to grab hold through the power adaptogens—the original preventives. BY J E N N I F E R R A B I N

TAKING HERBS ONLY WHEN YOU GET SICK is akin to calling up a dear friend only when you need help moving. Just as you should also rely on that friend to improve your day-to-day quality of life, so too should you turn to herbs to help your body function more efficiently and to stave off illness before it has a chance to grab hold. There exists a mysterious group of herbs that help strengthen the body against physical, emotional and environmental stresses: adaptogens. What is an adaptogen? For an herb to be considered an adaptogen, it must fulfill three criteria: It must be safe and not cause further strain on any organ system; it must increase resistance to stressful influences by a wide range of physical and chemical factors; and it must restore balance to the system regardless of the direction of the illness (for example, an adaptogen would work equally well in a depleted condition as it would in a condition of excess). As I said—mysterious. Generally speaking, herbalists believe adaptogens work by supporting adrenal function, enabling cells access to more energy and helping them eliminate toxic metabolic byproducts. Adaptogens also help the body use

42 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

oxygen more efficiently and improve the regulation of the body’s natural rhythms. Although they all work in these similar ways, each adaptogen has a distinct personality and unique medicinal qualities.

“Although they all work in similar ways, each adaptogen has a distinct personality and unique medicinal qualities.”

Eleuthero This herb (the artist formerly known as Siberian ginseng) is, in many ways, the rock star of Western adaptogens. Of them, eleuthero is the most widely studied and recognized, due in part to its reputation for being particularly good for anyone who is overstressed—by which I mean to say, everyone. It enhances an otherwise-healthy person’s resistance to illness by bolstering nonspecific immune responses and is beneficial to anyone facing chronic immune challenges, including herpes, AIDS, chronic fatigue syndrome and autoimmune disorders. Eleuthero is used for cancer patients as well, as it improves the efficacy of chemotherapy and reduces its side effects. Eleuthero is slightly warming (although far more neutral than other ginsengs), and because of its gentleness, is good for the elderly, those convalescing and anyone who wants a daily tonic. Its effects can be noticed within a few weeks, and it can be taken safely for years.

Licorice This popular flavoring in confections is also a powerful healer widely used in Western, Chinese and Ayurvedic traditions. It has an affinity for the adrenal glands and mucous membranes, which makes it a great tonic for those who push themselves too hard (long work days, too much coffee, always on the go), especially when that stress manifests in the gut. There is nothing like licorice for ulcers and the inflammation caused by food sensitivities, irritable bowel syndrome, colitis and stress. Licorice’s ability to soothe inflammation is due in part to its cooling, sweet nature, and also to the fact that it mimics one of the body’s natural anti-inflammatory chemicals,

aldosterone. This makes it an ally for anyone trying to wean themselves off of doctor-prescribed steroids. As a result of licorice’s ability to impersonate aldosterone, the herb can raise blood pressure when taken for long periods. If you have problems with hypertension and are interested in taking licorice, it’s best to consult an herbalist or a physician who’s knowledgeable about herbs.

Reishi The most calming of the medicinal mushrooms, reishi is thought to increase longevity and pacify the spirit. My favorite account of its powers comes from Chinese folklore, recounted in the textbook Phytotherapy & Materia Medica by Amanda McQuade Crawford: “A magical mushroom of deathlessness was being carried in ravens’ beaks to a distant site of massacre where the forces of evil or disharmony had cruelly vanquished the defenders of the Way of Peace. The reishi was placed on the corpses’ faces, whereupon they immediately sat up, restored to life so harmony and goodness were re-established.’’ From a Western point of view, reishi is a remarkable organ tonic. It improves circulation and oxygenation of the heart, and lowers blood pressure and cholesterol. It also protects and enhances the functioning of the liver, kidneys, lungs, stomach, nervous system and immune system. Reishi also shows excellent promise as a cancer preventive.

Ashwagandha Often referred to as “the ginseng of India,’’ few herbs are as prized by Ayurvedic practitioners as ashwagandha. The herb is considered a rejuvenative

of the highest order and is used for all conditions of weakness—anything from nervous exhaustion and overwork to malnourishment and cachexia, the muscle wasting often experienced in the more advanced stages of cancer. For strengthening and building, ashwagandha is unparalleled. It’s also revered for its ability to tone the reproductive system (particularly in men). The species name somnifera comes from the Latin somnus, which means “to sleep”— an allusion to the herb’s nervine and sedative properties. This warming herb also has shown marked antitumor and antioxidant properties.

Schisandra This acutely sour-tasting berry is warming and astringent in action. It has remarkable liver-protective properties—it’s one of the most effective herbs in the treatment of hepatitis. Schisandra berries help balance the immune and nervous systems, making the herb good for autoimmune disorders and insomnia. Schisandra’s effect on the nervous system extends to the enhancement of memory, the quickening of reflexes and the heightening of learning ability. Schisandra has also been found to be one of the best remedies for neurasthenia, a term used to describe the host of symptoms often related to chronic fatigue syndrome, including nerve weakness, lack of concentration and pallor. Schisandra’s effects are paradoxical in that the herb is mildly stimulating but also calming to the mind—this can best be described as an “alert calm.’’ JENNIFER RABIN is a clinical herbalist and freelance writer. She lives, writes, practices and teaches herbal medicine in Portland, Oregon. WWW.MOTHEREARTHNEWS.COM

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How to Manage Occasional Anxiety Try these habits and herbs to keep calm and keep going. BY A L L I S O N M A R T I N ANXIETY IS A FAMILIAR SENSATION to most of us: It’s a normal stress response, after all. The uncomfortable and overwhelming feeling of wanting to jump out of one’s own skin helps us survive hazardous physical situations, when we need to move it or lose it. However, in modern life—where we aren’t fleeing predators on foot—anxiety can creep in, taking up residence and crossing over from an impetus for change to a daily companion that limits our enjoyment of life. Collectively, anxiety disorders are among the most common mental disorders in the U.S., affecting roughly 18 percent of the U.S. population over the age of 18 each year, according to the National Institute of Mental Health. Anxiety disorders cover a range of behaviors, and the many treatment options range from prescription medication to professional counseling such as cognitive behavioral therapy. Occasional anxiety can often be greatly improved with natural techniques as well, including herbal treatments and changes to our lifestyle habits. Note: We always recommend discussing treatment options with a health professional.

Herbs to Ease Anxiety Herbs can be a powerful tool for easing occasional bouts of anxiety. One aspect of herbal remedies to keep in mind: Herbs generally take longer than pharmaceutical drugs to affect chronic issues. In some cases, the effect can also be milder than that of prescription or over-the-counter drugs. However, herbs typically have an overall systemstrengthening effect when taken over time, while pharmaceuticals are more likely to have potential side effects. As always, consult a physician before using any herbs alongside pharmaceuticals, or while pregnant or nursing, and talk to your doctor if you have any pre-existing medical concerns.

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SKULLCAP: This member of the mint family is known for its comforting effect. Skullcap (specifically Scutellaria lateriflora) is traditionally taken as a tincture or tea, and it’s thought to help allay tense nerves during times of emotional distress. Used for more than 200 years for its ability to help us relax, skullcap was used before pharmaceutical sedatives came onto the market in the early 20th century. Today, early research supports skullcap’s calming effects. In a double-blind, placebo-controlled 2014 study, scientists found skullcap significantly improved mood without reducing mental alertness or ability to concentrate. Skullcap is rarely habit-forming, but it makes some people sleepy. It should not be combined with other drugs or herbs with a sedating effect. Be sure to get skullcap from a reliable source: It’s been known in the past to be contaminated with a group of plants that can cause liver problems. Stop using skullcap at least two weeks prior to any scheduled surgery. Pregnant women should not take skullcap.

44 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

To make chamomile tea, pour 8 ounces boiling water over 2 tablespoons dried flowers, then let steep 5 minutes.

LEMON BALM: Lemon balm is Æ another herb from the mint family with

Natural Methods and Habits to Curb Anxiety

years of traditional use as a calming herb for the nervous system. In fact, the 11th-century Persian physician Avicenna recommended the herb for its uplifting effects. Research has begun to confirm this historical use. A 2004 study found that a 600 mg standardized dose of lemon balm improved mood and calmness, plus reduced alertness. Lemon balm can be taken as a syrup, tea, tincture or glycerite.

Herbs can be a wonderful tool for caring for occasional anxiety, but we can rely on other natural methods to help us feel calmer, as well. Try incorporating these methods into your routine when you are feeling stressed and anxious.

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CHAMOMILE: Long associated with relaxing in the evening before bed, chamomile (Matricaria chamomilla) has been clinically shown to help us relax. A 2009 study conducted at the University of Pennsylvania showed some participants’ anxiety improved when treated with 220 mg of chamomile (although the dosage was increased for some participants, as needed). Chamomile has natural anticoagulant properties, so beware if you are taking blood thinners of any kind. One to four cups of chamomile tea per day is generally considered safe for adults, and chamomile is also safe for children. Note: Some people allergic to ragweed may have an allergic reaction to chamomile, as well.

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GET FRESH AIR: Age-old wisdom

tells us that fresh air can go a long way toward relieving anxious thoughts, and research bears that out. Whether related to an increase of endorphins, a rise in core body temperature, time in nature or simple distraction, many studies over the past 20 years have shown that exercise can contribute to improved mental health. For example, one Japanese study showed that people who walked in a forest setting for 20 minutes had lower stress hormone readings than those who did not. Take a daily walk in the fresh air to reap the benefit of a clearer mind and calmer spirit. TRY AROMATHERAPY: Inhaling Æ botanical scents, such as essential oils, is

thought to impact the brain’s emotional center via the olfactory system. In fact, a study examining the effect of breathing in lavender essential oil found it can help

lower systolic blood pressure. Another study at the Memorial Sloan Kettering Cancer Center found the anxiety of patients subjected to the noisy, confined nature of an MRI went down 63 percent when they breathed vanilla-scented air. Herbalist Kathi Keville also recommends rose, neroli, geranium, sandalwood and chamomile essential oils for promoting relaxation. Try putting a few drops of essential oil in milk and adding it to a warm bath to reap the benefits of aromatherapy. You can also use a diffuser—a simple reed diffuser is easy to make, or you can purchase an electric diffuser.

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CUT OUT CAFFEINE: Caffeine, found commonly in the ubiquitous cup of morning coffee or tea, can actually exacerbate anxiety by ramping up the nervous system. If anxiety is interfering with your daily life, consider taking the step of cutting out all caffeine.

MEDITATE: Mindfulness meditation Æ has long been used as an antidote to anx-

iety, but some doctors have questioned its measurable effects. In a review of 47 well-designed studies analyzed in JAMA Internal Medicine, Madhav Goyal of Johns Hopkins School of Medicine found meditation has an overall beneficial effect on anxiety, as well as depression and pain, according to NPR. Even with little training, patients achieved consistent results. A recent study by Elizabeth Hoge, a psychiatrist at the Center for Anxiety and Traumatic Stress Disorders and an assistant professor of psychiatry at Harvard Medical School, found a mindfulness-based stress reduction program helped “quell anxiety systems in people with generalized anxiety disorder, a condition marked by hard-to-control worries, poor sleep and irritability,” according to Harvard Health Publications. ALLISON MARTIN is the former managing editor of Mother Earth Living.

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Sweet, Sweet Dreams If you have trouble falling or staying asleep, try these habits, herbs and nutrients for a better night’s rest. BY T E R R Y W I L L A R D

46 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

AN OCCASIONAL EPISODE OF INSOMNIA can make it difficult to handle the day, but regular episodes of insomnia make it difficult to handle life. The causes of insomnia are varied, and both psychological and physiological factors can be present. Environmental and dietary factors also play a role, and statistics show that, for unknown reasons, insomnia is more common in women than men.

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TRY THIS

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Exercise Your Way to Sleep Have you ever noticed that you sleep like a log on days when you are very physically active (after swimming, long hikes, moving and carrying lots of boxes, etc.)? Being physically active increases the body’s production of adenosine, which helps us fall asleep at the end of the day. This is because adenosine is produced as a byproduct of the body metabolizing energy, and the more energy we expend the more adenosine we build up. Even 20 minutes of vigorous walking has been shown to significantly improve sleep in people with chronic insomnia, shortening the length of time it took to fall asleep and increasing the length of sleep. Ideally, work out for at least 20 minutes, or for sufficient time to make you feel hot, about three hours before you want to sleep. As your body temperature cools, it acts as an additional signal telling the body to sleep. However, raising your core temperature through exercise immediately before trying to sleep will probably increase the time it takes you to fall asleep.

Insomnia is classified in two broad categories: sleep-onset insomnia (difficulty falling asleep), and maintenance insomnia (frequent or early waking). Treating either type of insomnia should begin with an awareness of your needs. Not all people require the same amount of sleep, for example, and some may think they have a problem only because they don’t fit the norm. Sleep cycles can vary among people and throughout a person’s life. Although one person may require only four hours of sleep, others need 10 hours to feel refreshed.

sugar release. The resulting rise in blood sugar may wake a person (eating a small amount of fruit upon waking will relieve the symptoms). Serotonin is a natural chemical associated with inducing sleep. Sometimes, deficiencies in tryptophan, vitamin B6, niacin, magnesium or other nutrients can inhibit the formation of this hormone. Sleep apnea is another common sleep disturbance that is caused by a physical condition. It’s important to have a correct diagnosis. If you have recurrent sleep issues, ask your health-care professional to run tests to rule out physiological causes of sleep disturbance.

Lifestyle Changes The first and easiest way to remedy sleep problems is to address some of these underlying lifestyle factors. ✽ HEALTH: Sleep disturbances can

have physiological causes, so treating the cause can solve the sleep problem. People suffering from hypoglycemia, or low blood sugar, for example, can experience fluctuations in blood sugar levels during the night. The brain needs a constant supply of glucose to function, and a drop in blood sugar signals the body to produce hormones and neurotransmitters that stimulate Just 20 minutes of vigorous walking can significantly aid chronic insomnia.

✽ DAYTIME STRESS: Many people get wound up working to achieve their goals during waking hours, but trouble occurs when stress built up during the day is released at bedtime—they lie with their brains racing, unable to shut off the mental background noise. In Chinese medicine, this type of insomnia is called disturbed shen qi, or a disturbed mental spirit. Releasing stress before bedtime by taking a brisk walk, doing a yoga routine, meditating or taking a warm bath with calming essential oils can be more effective (and safer) than taking a sedative. Also, be aware of stimulants ingested during the day such as caffeine, sugar or nicotine; try cutting back to see if that relieves the problem. ✽ SLEEP SURROUNDINGS: The sleep-

ing environment can have an important bearing on both types of insomniacs. Noise, an uncomfortable bed, a snoring partner and light are obvious distractions. One often overlooked factor is temperature. Most people sleep more soundly in a cool room. Research by the University of South Australia in 2004 showed the body needs to drop its core temperature in order for sleep to initiate normally. Experts often recommend 60 to 65 degrees. TERRY WILLARD is a clinical herbalist and author of eight books. WWW.MOTHEREARTHNEWS.COM

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If you have long-term, recurrent sleep problems, consult a physician to rule out physical causes.

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EXPERT ADVICE

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Bonus Tips These additional tips for a better night’s sleep were provided by the expert herbalists at Gaia Herbs (gaiaherbs.com).

1 A NOURISHING BEVERAGE: At

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GOOD TO KNOW

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4 Nutrients for Sleep An array of nutrients affect our ability to sleep; consider these nutritional supplements for help with sleep issues. When it comes to dosages, we recommend consultation with a medical doctor, naturopathic physician or certified nutritionist.

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VITAMIN B12: B12 speeds the rate at which melatonin is produced, which precipitates an increased desire to sleep. B12 also may reduce homocysteine, a chemical that causes inflammation throughout our bodies.

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MAGNESIUM: Numerous studies have demonstrated magnesium’s sleepbenefiting effect. Compared with other remedies, this effect is mild yet valuable. Several studies have shown that Western diets are often magnesium-deficient. When it comes to supplements, don’t use magnesium oxide; it’s cheap but poorly absorbed. Magnesium citrate is a good value; it’s a well-absorbed, general purpose source of this nutrient. Magnesium malate would be an alternative to consider if you suffer from neurological or muscular pain such as fibromyalgia.

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GABA: An inhibitory neurotransmitter, GABA can help put the brakes on anxious, worrying thoughts going around in the mind and has a general calming effect. If anxiety, racing thoughts or stress are causing insomnia, try GABA (or theanine, which may boost GABA levels) as sleep aids.

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LTRYPTOPHAN: Tryptophan is converted in the brain into serotonin, which has an antidepressant effect; serotonin is in turn converted into melatonin, our primary sleep-inducing hormone. Evidence shows that a dose of 1,000 mg of L-tryptophan reduces the time it takes to fall asleep. My personal experience is that tryptophan helps provide a deeper and more refreshing sleep. Studies suggest that even when tryptophan is prevented from being converted into serotonin (and therefore melatonin), it still improves sleep; I have often found it beneficial to combine tryptophan and melatonin supplements. However, L-tryptophan may interact with a number of medications and is contrarindicated for some medical conditions. Do not use L-tryptophan without the advice of a medical professional. Sidebar adapted from Sleep Better with Natural Therapies by Peter Smith, available at motherearthliving.com/store.

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the end of a long day, take a few minutes to sip on a warm drink. Try golden milk, a traditional calming, anti-inflammatory beverage. To make it, heat milk over low heat. Once hot (but not bubbling), whisk in 1 teaspoon each of powdered turmeric, powdered ginger and cinnamon, plus black pepper (½ teaspoon or to taste—it tastes good and aids the absorption of turmeric). Turn off heat and let sit, covered, 10 minutes. Add 1 teaspoon coconut oil and honey to taste. Or, consider a tea formulated for sleep enhancement.

2 ESSENTIAL OIL BLEND: Try creating a sleepinducing blend with the following essential oils: 9 drops marjoram essential oil, 8 drops vetiver essential oil and 14 drops lemon essential oil. Combine these oils with 1 teaspoon vegetable oil and place in a diffuser a half hour before bed, or use this blend as a calming bath or massage oil.

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WORK ON YOUR ADRENALS: Healthy adrenal glands are important for our bodies to effectively manage stress and in turn aid in getting good sleep. Consume foods such as avocado, coconut, nuts, seeds, cheese, beef and free-range chicken to help support your adrenals, or try taking a supplement such as Gaia Herbs Adrenal Health Nightly Restore, which helps the body repair and restore as you sleep.

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GOOD TO KNOW

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4 Herbs for Insomnia As an herbalist, I find most of my solutions for insomnia in the plant world. The type of herb and dose depend on a person’s specific condition; the dosages listed here are those recommended by the German Commission E when noted. Always discuss changes to your health regimen with your doctor beforehand. A NOTE FROM THE EDITORS: It’s critical to exercise caution when using sleep aids. Never combine sleep aids, whether herbal or pharmaceutical, and don’t use them with alcohol or other medicines with sedative effects. Never use sedative herbs before driving or using machinery, and discontinue use at least two weeks before surgery. Always inform medical professionals of any herbal medicines you take, and never take any sleep aids without advice from a medical professional if you are pregnant or nursing. REISHI MUSHROOM GANODERMA LUCIDUM is the herb I use most often to relieve insomnia. Though it’s not traditional in Western herbalism, reishi seems to resolve disturbed shen qi, calm a person during the day, reduce anxiety, help overcome environmental distractions and regulate sugar metabolism. Reishi’s active ingredients include polysaccharides, which stimulate the immune system, and triterpene acids, which may help reduce blood pressure. ✽ DOSE: Three 1-gram tablets three times a day. Studies indicate reishi is generally safe to use, although there are few reports on its long-term use. Don’t take reishi if you’re taking blood thinners (including warfarin) or medication for diabetes, or if you have low blood pressure, have an immune system disorder or take medication for these conditions.

PASSIONFLOWER PASSIFLORA INCARNATA contains alkaloids and flavonoids believed to help tranquilize the central nervous system. I find that using passionflower for sleep gives one a feeling of well-being while reducing spasms and anxiety, and aiding sleep. ✽ DOSE: For occasional insomnia, drink a cup of tea made by pouring 1 cup of boiling water over ½ teaspoon of the dried herb; steep, then sip before going to bed. Passionflower contains alkaloids that can reduce the effects of a class of antidepressants known as monoamine oxidase inhibitors; the German government allows passionflower preparations to contain no more than 0.01 percent of these alkaloids. Don’t take passionflower if you’re taking anticoagulant medication or medication for anxiety.

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CONSIDER THIS

VALERIAN VALERIANA OFFICINALIS has been used by insomniacs throughout history. Although beneficial in inducing sleep, it can be mildly habit-forming, so take it only occasionally or for short periods (up to one month) when sleep disturbance is serious. A group of its chemicals, valepotriates and valerenic acid, have been shown to depress the central nervous system. ✽ DOSE: Take 300 to 400 mg of valerian product standardized to 0.5 percent essential oil about an hour before bed. Avoid valerian if you have liver disease, or if you take antidepressants, anti-seizure medication, depressants (such as benzodiazepine, narcotics or alcohol), or other sleep aids.

HOPS HUMULUS LUPULUS have been used as a sleep aid for centuries. The dried fruits’ volatile oils have significant sedative action. Try hops tea to relieve daytime stress or just before bed, or stuff the strobiles into a sleep pillow (its scent is released as you move your head). ✽ DOSE: Use about 1 heaping teaspoon of whole hops per cup of boiling water to make tea. Hops are generally safe, although some people experience allergic reactions. The German Commission E recommends a daily dose of ½ gram. Avoid hops if you have depression or a hormonesensitive condition. TERRY WILLARD

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Four-Hour Sleep Cycle Some people find better sleep success with four-hour sleep cycles, rather than the more conventional seven to eight straight hours. Some professionals even advocate limiting sleep to four hours, then adding 15-minute cat naps every four hours throughout the day to aid wakefulness. Others find success in sleeping four hours, then waking for an hour or so to do a quiet activity, then returning to sleep for an additional four hours. Evidence exists that this was the norm for our human ancestors. In the end, finding the individual sleep cycle that works for you is most important. If you find you wake regularly after four hours of sleep, consider getting to bed an hour earlier, then adding an hour of quiet wakefulness to your nighttime routine; alternatively, get up after four hours and add short naps to the rest of your day. WWW.MOTHEREARTHNEWS.COM

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7 Herbs That Reduce Inflammation Tackle chronic inflammation with anti-inflammatory herbs such as turmeric, ginger and boswellia. BY S U SAN M E LGRE N

INFLAMMATION IS A NATURAL reaction and helps with the body’s healing process. But chronic inflammation can be damaging and even play a major role in the development of many diseases, including arthritis, heart disease, Alzheimer’s disease, various cancers and more. Tackling chronic inflammation requires a proper diet, as well as a few major lifestyle changes, from managing stress to exercising more. But outside of adjusting your day-to-day habits, you can turn to nature. Many herbs have antiinflammatory properties that can be helpful in tackling chronic inflammation—best of all, many of them are inexpensive. Try supplementing your diet with these seven anti-inflammatory herbs for a start.

Anti-Inflammatory Herbs ✽ TURMERIC: Curcumin, the active in ingredi-

ent in turmeric and the substance responsible for its vibrant yellow color, has strong anti-inflammatory properties. A clinical trial in the Journal of Neurochemistry found that treating patients with turmeric led to a 30 percent reduction in Alzheimer’s-associated brain plaque. A recent Italian study also found that taking turmeric led to a 58 percent reduction in pain and stiffness caused by arthritis, and a 63 percent reduction in reliance on standard painkillers. TO USE: Take 400 to 600 mg of standardized powder three times daily; or use liberally in cooking.

✽ DEVIL’S CLAW: Widely used for joint pain and inflammation in Europe and the U.S., devil’s claw has been shown to reduce osteoarthritis pain and even be as effective as certain prescription painkillers. One small study also showed that devil’s claw may be useful in treating mild-to-moderate lower back, neck and shoulder pain. TO USE: Take 600 to 1,200 mg of a standardized dose three times daily.

✽ BOSWELLIA: Studies have shown boswellia, also

known as Indian frankincense, to be useful in treating inflammatory conditions such as arthritis and Crohn’s disease. Boswellic acids in this Ayurvedic herb bind to enzymes that cause inflammation. TO USE: Look for standardized boswellia extracts that contain at least 37.5 percent boswellic acids, sometimes listed as boswellin. Follow package directions.

✽ CAYENNE: Capsaicin, the active ingredient in

hot and spicy cayenne peppers, has been shown to inhibit certain substances associated with the inflammatory process, helping to reduce pain and inflammation in conditions such as arthritis and diabetic neuropathy. 50 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

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GOOD TO KNOW

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4 Daily Tweaks to Reduce Inflammation Add these simple everyday changes to your lifestyle, along with a healthy diet, to help get inflammation under control.

Drink two cups green tea daily to reduce inflammation.

TO USE: Use a capsaicin cream as directed for affected areas (never on broken skin), or take 30 to 120 mg in capsule form three times daily.

✽ GREEN TEA: Polyphenols in green tea have anti-

inflammatory properties, and studies have shown green tea can reduce inflammation and help with conditions such as arthritis, heart disease, Alzheimer’s, hepatitis, inflammatory bowel disease, stomach cancer and more. TO USE: Drink at least two cups of green tea a day.

✽ GARLIC: Compounds in garlic inhibit inflammatory

messenger molecules, which has shown to be effective in helping to promote heart health. In addition, garlic’s anti-inflammatory properties can benefit our respiratory system (in the case of inflammation in airways), help with arthritis, and maybe even inhibit some changes in fat cells that are critical to the development of obesity. TO USE: Use garlic liberally in cooking. You can also eat the cloves raw and whole. Cutting or crushing the garlic before consumption amplifies its health benefits.

✽ GINGER: Anti-inflammatory compounds in ginger

called gingerol suppress pro-inflammatory compounds. Ginger is particularly effective at treating arthritis; a study published in Osteoarthritis Cartilage found that long-term use of ginger led to less pain, swelling and inflammation in arthritic patients. Preliminary studies have also shown that ginger may help prevent heart disease, another inflammatory condition, by helping lower cholesterol and prevent blood clotting. TO USE: Take 250 mg of ginger extract four times daily. SUSAN MELGREN is the former web editor of Mother Earth Living magazine.

1. GET MORE SLEEP: Scientists at Emory University School of Medicine in Atlanta found sleep deprivation or poor sleep quality raises inflammation in the body. “Sleep—at least seven and a half to eight hours a night—is extremely useful for recharging the body and decreasing inflammatory hormones like cortisol and adrenaline,” says doctor Jeffrey Morrison, author of Cleanse Your Body, Clear Your Mind. “It’s these stress hormones that make the body more susceptible to inflammation.” Finding it hard to sleep at night? Don’t use electronic devices for at least two hours before going to bed. Studies have shown the blue light emitted by these devices can interfere with the production of a key sleep hormone, melatonin. Also shut off your Wi-Fi before you go to bed; some experts believe the signals can interfere with our bodies’ own electrical impulses during the night—making us more agitated or anxious and unable to sleep soundly. 2. MAINTAIN A HEALTHY WEIGHT: Fat causes inflammation, says New Jersey-based integrative doctor Kristine Gedroic. “Your fat is not the product of your inflammation; it becomes the source of your inflammation.” For good health, we must keep our weight within a healthy range. Excess weight around the middle, particularly, is an active source of hormones and inflammatory compounds. When we lose excess weight, our bodies’ inflammation levels decrease. One study at the Fred

Hutchinson Cancer Research Center in Seattle found that when overweight or obese women dropped at least 5 percent of their body weight, they had measurable declines in markers of inflammation. 3. EXERCISE REGULARLY: A University of Illinois study found that exercise seems to help heal chronic inflammation in the skin—a benefit that could be extrapolated to the entire body, the researchers say. The study, published in the American Journal of Physiology, found that exercise helps increase blood flow in the body and decreases the amount of inflammatory molecules released in the body. Another study—conducted by Mark Hamer, an epidemiologist at University College London— found that just two and a half hours of moderate exercise per week (about 20 minutes a day) reduced markers of inflammation by 12 percent. The reason? When we exercise, our fat and muscle tissues release big bursts of proteins called cytokines into our bloodstream, helping inflammation to drop. 4. REDUCE STRESS: Chronically high levels of stress hormones can lead to the release of excess inflammatory chemicals. This is why finding ways to lower your stress every day (such as breathing exercises, yoga, meditation or a daily tea ritual) is key to staying healthy. Valerie Latona, the former editor-inchief of Shape, is a health writer and founder of valerielatona.com.

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f o s r e d n o W The

Turmeric

This ancient panacea shines under the lens of modern research. Studies have confirmed its ability to ward off brain disease, cancer, digestive disorders and much more. BY L I N D A B. W H I T E

52 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Lance Roehrig couldn’t do without turmeric.

When an accident left his partner with a large leg abrasion, the conventional antimicrobial ointment a doctor prescribed didn’t heal the wound. Roehrig, a Denver clinical Ayurvedic specialist and instructor for the California College of Ayurveda, substituted a homemade paste composed of powdered turmeric, an herbal formula called triphala, rosewater and a little honey. The wound healed so much faster that, at the next appointment, the doctor advised he continue applying the herbs. Roehrig counts turmeric as the most important herb in his medicine chest. Why? “It’s safe and considered a panacea, one that’s helpful for most any condition and for all constitutions,” he says. Indeed, practitioners of Traditional Chinese Medicine and Ayurvedic medicine (an ancient Indian healing system) have long recommended turmeric for a variety of ailments, including infectious illnesses, cancer, arthritis, musculoskeletal pain, liver disease and indigestion. Roehrig adds that yogis have long consumed turmeric to help them bend into poses and repair injuries. Like ginger, turmeric (Curcuma longa) is a member of the Zingiberaceae family. This perennial grows in India, Southeast Asia and other tropical regions. Its rhizomes, or fleshy underground stems, are used as a spice (a key ingredient in curry) and medicine. Turmeric’s biologically active chemicals include curcuminoids, which produce the yellow pigment, as well as volatile oils, which create the characteristic aroma. Traditionally, whole turmeric rhizome, dried or fresh, is taken internally or applied topically as powders, pastes and turmeric-infused oils for skin ailments (wounds, inflammation, infection). Most research focuses on extracts concentrated for curcuminoids, particularly curcumin. “Curcumin has many beneficial pharmacological effects which include, but are not limited to, antioxidant, anti-inflammatory, antimicrobial, antidiabetic, anticancer, and protection against nervous system diseases such as Alzheimer’s disease,” says Debasish Bandyopadhyay, an assistant professor of research in the chemistry department at the University of TexasPan American in Edinburg, Texas, and the author of a 2014 review paper on curcumin. Here’s a snapshot of the research-backed benefits of curcumin.

ARTHRITIS

Osteoarthritis (OA), which results from wear and tear on joints, commonly accompanies advancing age. At least three studies show curcumin products (specially formulated to enhance bioavailability) taken for two to three months reduce pain, improve function and minimize reliance on pain medications. In two studies of knee OA, curcumin worked on par with ibuprofen (Advil, Motrin), the overuse of which can cause stomach upset and intestinal damage. Combining turmeric with other antiinflammatory herbs, such as boswellia and ginger, also helps improve symptoms. Curcumin also appears to ameliorate rheumatoid arthritis, an autoimmune disorder. One study compared curcumin with the drug diclofenac (Voltaren) and found curcumin to be more effective.

CARDIOVASCULAR DISEASE

In lab studies, curcumin lowers blood levels of cholesterol and triglycerides (blood fats); discourages oxidation of LDL cholesterol (a

chemical reaction that renders this cholesterol more harmful to the arteries); and inhibits platelets, thereby reducing the risk of clots forming within blood vessels. One study found that taking 4 grams of curcuminoids a day for several days before and after coronary artery bypass surgery reduced the risk of in-hospital heart attack.

INFLAMMATORY BOWEL DISEASE IBD

Curcuminoids aren’t well absorbed from the intestinal tract, making them potentially useful against bowel inflammation and colon cancer. IBD includes ulcerative colitis (an inflammatory condition of the large intestine) and Crohn’s disease (which primarily affects the end of the small intestine and the beginning of the large intestine). When people with ulcerative colitis added curcumin to conventional medication, they extended their time to relapse. When a small group of children and teens 11 to 18 years old with IBD added curcumin to conventional medication, they all tolerated the combo well, and half of them improved significantly. WWW.MOTHEREARTHNEWS.COM

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DIABETES

Curcumin acts in several ways to reduce blood glucose (sugar) levels. In one study, taking curcumin for three months reduced blood glucose in overweight and obese people with type 2 diabetes. In addition, curcumin supplements taken for nine months reduced the risk that people at high risk for type 2 diabetes actually developed the disease.

INFECTIONS

Turmeric comes from the rhizome. To make it into a spice, the raw turmeric is boiled then dried.

INDIGESTION & IRRITABLE BOWEL SYNDROME IBS

Turmeric reduced indigestion after meals and improved symptoms of IBS, a condition characterized by abdominal pain, gas, bloating, diarrhea and constipation.

ORAL HEALTH

Turmeric gels and mouthwashes have been recommended to maintain oral health and combat conditions such as gingivitis (gum inflammation). A mouthwash containing turmeric was as effective as a conventional mouthwash (chlorhexidine) at improving gingivitis and reducing bacterial levels in the mouth. 54 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Turmeric is traditionally used to fight skin infections and dress wounds. Lab research shows a range of antimicrobial effects. In lab studies, curcumin inhibits a number of bacteria (including Staphylococcus aureus, S. epidermidis, E. coli and Vibrio cholerae, which causes cholera); viruses (influenza, parainfluenza, herpes simplex virus 1 and 2, respiratory syncytial virus, human papilloma virus, hepatitis B and C viruses); and fungi (Cryptococcus neoformans, Candida albicans and dermatophytes, a group of fungi that can infect the skin). Test-tube studies show curcumin has activity against methicillinresistant Staphylococcus aureus (MRSA) and acts synergistically with several antibiotics. It may, however, interfere with the ability of ciprofloxacin (Cipro) to fight Salmonella infections. Mastitis, or inflammation of the breast, plagues

one-third of breastfeeding women. A topical curcumin cream applied every eight hours for three days significantly eased breast pain and redness in a group of Iranian women with moderately severe mastitis.

PSORIASIS

In a study of 21 people with moderate-to-severe psoriasis (a condition that causes patches of thickened, red skin with silvery scales), oral turmeric extract augmented visible light phototherapy. In another study, a 1 percent curcumin gel resolved the plaques of psoriasis faster than a conventional drug (calcipotriol).

BRAIN DISEASES

Compared with the U.S., the occurrence of Alzheimer’s disease (AD) is relatively low in India (specifically, 4 percent of people 80 years and older in a region of India versus almost 16 percent in northwestern Pennsylvania), where turmeric is a ubiquitous spice. In lab studies, curcumin inhibits the formation of beta-amyloid (a misshapen protein that gums up the spaces between brain cells in AD). Experiments also suggest curcumin may help protect against Parkinson’s disease and inhibit the growth of brain tumors. Human brain studies are scarce. In one of the

few conducted, a group of people older than 60 with prediabetes ingested turmeric with breakfast and saw enhanced working memory. (Diabetes and prediabetes increase the risk of cognitive impairment, including reduced memory, problem-solving skills and ability to concentrate.) However, when 30 people with AD consumed 2 or 4 grams a day of curcumin for a year, they didn’t get better.

ANTICANCER EFFECTS

This area is a hotbed of curcumin research. “Curcumin possesses immense anticancer effects,” Bandyopadhyay says. “In a number of lab studies on various types of cancer, it prevents tumor formation, growth, invasion and metastasis [spread through blood and lymph].” It also inhibits the creation of new blood vessels that feed the tumor and stimulates cancer cells to die. Plus, chemicals in turmeric (curcuminoids and turmerones) enhance immune system function. One of the immune system’s jobs, in addition to combating infectious organisms, is to destroy cancer cells. Lab experiments show combining curcumin with some chemotherapy drugs and radiation treatment improves outcomes. In addition, curcumin may counteract the resistance that cancer cells often develop to chemotherapy. Tempering these exciting research findings is the fact that most of the research involves cultures of cancer cells and animals with cancer. A July 2015 study noted that 12 clinical trials were in progress, mainly in people with colon and pancreatic cancer. Here are highlights from already-published human trials.

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GOOD TO KNOW

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How Can One Plant Protect Against So Many Illnesses? Researchers suspect that turmeric’s potent anti-inflammatory and antioxidant properties are the key to its ability to protect against so many diseases. Anti-inflammatory agents reduce the inflammation that occurs as the immune system does its job. Antioxidants counter oxidation, a chemical reaction that generates tissue-damaging molecules called free radicals. Oxidation promotes inflammation and vice versa. Both accelerate aging and underlie most chronic human diseases, including inflammatory bowel disease, cardiovascular disease, diabetes, cancer, arthritis and Alzheimer’s disease.

Q A study of people at high risk for various cancers found they tolerated up to 8 grams a day (at which point they started balking at swallowing more capsules). In a number of cases, precancerous lesions improved. Q Supplemental curcumin enhanced quality of life and reduced inflammation in people with a variety of cancers. Q In 160 people with several types of cancer, a relatively low dose of a product with improved bioavailability (Meriva) reduced side effects due to standard chemotherapy or radiation therapy. Q Curcumin supplements may help stabilize disease in people with colon cancer. Q In smokers (a group at risk for cancer of the colon and other sites), 4 grams a day of curcumin significantly reduced precancerous lesions in the colon and rectum. Q A preliminary study in women with advanced breast cancer found up to 6 grams a day of curcumin tolerable in combination with the chemotherapeutic drug docetaxel. Furthermore, the combo produced encouraging results. WWW.MOTHEREARTHNEWS.COM

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RECIPE

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GOLDEN MILK Lance Roehrig, a Denver clinical Ayurvedic specialist, has found this time-honored recipe effective at curbing the common cold when taken at the first sniffle. As a preventive, he and his children drink a nightly glass all through the winter. Once a cold sets in, he recommends drinking the milk recipe at night and using water rather than milk during the day. Note: Curcumin doesn’t dissolve into water. Milk (as well as most Indian dishes) contains fat, which increases intestinal absorption of curcumin. 8 ounces cow’s milk, soy milk or nut milk, warmed ½ teaspoon (¼ teaspoon for kids younger than 6) turmeric ¼ teaspoon honey Combine warm milk and turmeric in a mug and add honey.

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How to Use Turmeric TOPICAL USES: For inflamed skin, apply the juice from the fresh rhizome (grate it, then bundle in cheesecloth and squeeze onto skin) or use powdered, dried turmeric to make pastes and oils by mixing it with aloe vera gel or a skin oil such as olive or jojoba oil. You can make a face mask by blending 2 tablespoons plain yogurt with 1 ⁄4 teaspoon turmeric powder. If you’re dark-skinned,

topical turmeric creates an appealing glow. If you’re fair, turmeric might temporarily make you look sallow. You might want to try a test patch before using it. INTERNAL USES: Fresh and dried turmeric are key ingredients in many Indian and Asian recipes. Dried, powdered turmeric has a mild taste and can be blended into many foods (even smoothies and—I tried this today—wholegrain pancakes). Roehrig shared a couple of his favorite recipes, to the left and on the opposite page. For health challenges, Roehrig recommends encapsulated turmeric. Blend 10 parts turmeric powder with 1 part black pepper and pour into size 00 capsules. Start with 1 to 2 capsules a day (1⁄4 to 1 ⁄2 teaspoon). Build to 2 capsules at every meal. Most commercial products concentrate curcumin. Take as directed. Because this compound is poorly absorbed from the intestinal tract and rapidly broken down, some manufacturers have devised methods to improve bioavailability. Formulations include combining curcumin with piperine (from black pepper) or a phospholipid (a compound composed of a fatty substance and phosphorus) or even making it tiny (curcumin nanoparticles). Another experimental product allows curcumin to be delivered into the lungs with an inhaler.

OPPOSITE: BEN PIEPER

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In addition to the relative lack of human research, a few other cautions bear discussion. Lynne Howells, a researcher in the Department of Cancer Studies and Molecular Medicine at the University of Leicester, United Kingdom, has published a dozen papers on curcumin and cancer. She sums up the research by saying, “Most of the laboratory-based evidence for curcumin does appear favorable, but we do have to be aware that there are limited reports of potential for adverse effects.” For instance, in one mouse study, curcumin promoted lung cancer. However, most other studies have shown the opposite. Howells adds, “As cancer is such a diverse and multifaceted disease, there are potentially some people who may benefit from interventions, and some who may not.” In addition, the ideal dosage isn’t known.

SAFETY: Used as a culinary spice, turmeric is safe. People in India and Asia have consumed it for hundreds of years. Because lab research shows that turmeric can stimulate uterine contractions, pregnant women are advised not to take medicinal doses (e.g., encapsulated turmeric and products that concentrate curcumin). Otherwise, studies lasting up to eight months in length indicate supplemental turmeric and curcumin are safe. Doses up to 8 grams a day of curcumin cause only mild side effects, primarily stomach upset, nausea and diarrhea. Check with your doctor before combining concentrated extracts with medications. Because curcumin can counteract high blood sugar, medicinal doses shouldn’t be combined with diabetes medications without medical supervision. Because curcumin inhibits platelets (cell fragments circulating in the blood that form clots), supplements are not recommended in combination with antiplatelet drugs (aspirin, Plavix and others) or anticoagulants (heparin, Coumadin). However, one study found that 2 to 4 grams a day did not alter bleeding times. Curcumin supplements may also affect the activity of liver enzymes that break down drugs, altering levels in the blood. Howells advises people with cancer to be particularly careful and to check with their doctor before combining curcumin extracts with chemotherapy. LINDA B. WHITE, M.D., is a freelance writer and the co-author of The Herbal Drugstore and 500 Time-Tested Home Remedies and the Science Behind Them. The second edition of her college text, Health Now: An Integrative Approach to Personal Health, is now available. Visit lindabwhite.com for more information.

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RECIPES

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TURMERIC PASTE This paste will help heal mild burns, abrasions, insect bites or otherwise inflamed skin. Apply a thin layer and cover with gauze. Beware that turmeric will stain clothing. For internal use, blend ½ teaspoon of this paste into your favorite smoothie or milk. You can also toss in a pinch of salt and pepper and use it to season sautéed vegetables or, after thinning the paste with additional oil, rub onto meats or tofu before cooking. 1 tablespoon ground turmeric 2 tablespoons just-boiled water 2 teaspoons coconut oil or olive oil Put turmeric in a small bowl. Stir in hot water. Blend in oil. Store unused portion in the refrigerator.

GOLDEN BROTH Lance Roehrig experimented in the kitchen until he found “the perfect broth.” The magic ingredient? Turmeric. ½ cup chopped carrots ½ cup chopped celery ½ cup diced bell pepper ½ cup diced tomato 1 tablespoon ghee (clarified butter) ½ teaspoon turmeric powder 8 cups water ½ teaspoon salt

1. In a stock pot, sauté vegetables in ghee for 4 minutes.

2. Stir in turmeric and sauté another minute.

3. Pour in water. Bring to a boil, add salt, and simmer until vegetables are tender and water level reduces about 25 percent. If you want clear broth, strain out vegetables and use as a base for soups, curries and sauces. Otherwise, enjoy as a vegetable soup.

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glorious

GARLIC Long considered one of the world’s healthiest foods, garlic has given us many reasons to love, eat, grow and even worship it. Here’s the most up-to-date scientific research on this fascinating plant, plus tips for making use of its healing benefits.

PHOTO PHOT PHO PH P HOT HO H OTTO C O CR CREDIT REED EDIT EDI DIITT

BY L E T I T I A L . S TA R

58 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

PHOTO PHOT PHO P PH HOT H OTTO C O CR CREDIT R EED EDIT EDI DIT D ITT

How many

of your salad dressing ingredients were once worshipped as a god and used as ancient currency? Probably only one: the glorious garlic bulb. Worshipped and used as money in ancient Egypt, garlic has been credited with warding off everything from the Black Plague to vampires. Despite its heady history, this flavorful and versatile herb is plentiful, inexpensive and a cinch to grow. Garlic is a member of the Allium family, which also includes onions, scallions, chives and leeks. Its earthy flavor complements almost any cuisine, and it’s used heavily around the world. While in the U.S. we consume a decent amount of garlic—about two pounds each year per capita—in countries such as Italy, Korea and China, where garlic is used liberally in the diet and seems to be protective against disease, per-capita consumption is as high as eight to 12 cloves a day, according to The New York Times. When it comes to health, there isn’t just one reason to love garlic, but many, including its proven abilities to help combat some of the world’s most common killers such as cardiovascular disease, cancer and obesity, all while boosting the immune system to help fight ailments as mundane as the common cold. In fact, PubMed, the U.S. National Library of Medicine run by the National Institutes of Health, includes about 5,000 garlic research studies. It’s amazing that something as simple as garlic could confer so many possible disease-repelling and life-extending benefits. Garlic owes its multifaceted health properties to the fact that “it’s such a potent antimicrobial (for most microbes), a great antioxidant (useful for good cardiovascular health) and a nice digestive stimulant,” says Sheila Kingsbury, a licensed naturopathic physician and chair of botanical medicine at Bastyr Center for Natural Health in Kenmore, Washington. In studies performed at the University of Alabama at Birmingham, researchers found that eating garlic helps boost our natural supply of hydrogen sulfide, an antioxidant that transmits cellular signals to relax the blood vessels and increase blood flow, The New York Times reports. This increased hydrogen sulfide production may explain garlic’s ability to protect the heart and help ward off a variety of cancers. Kingsbury frequently uses garlic therapeutically with her patients. She often uses it in conjunction with probiotics to treat gastrointestinal yeast or dysbiosis, which is an imbalance in intestinal bacteria. She also employs garlic for cardiovascular health to improve lipid status (fat levels in the blood) and circulation. Kingsbury prefers freezedried encapsulated garlic or chopped raw garlic, usually mixed into salad dressing or other foods to make it more palatable. “I also will have patients take garlic internally to treat a variety of infections,” she says. “I have many stories of various skin infections resolved with garlic.”

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RECIPE

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SPINACH WITH PANROASTED GARLIC You may quickly become a fan of the easy technique of panroasting garlic, which yields soft, mellow cloves—and enticing aromas. If you find blue cheese’s flavor too intense, substitute feta crumbles or Parmesan shreds. Olive oil 10 to 15 unpeeled cloves garlic 2 tablespoons walnut pieces 4 cups tightly packed fresh baby spinach, divided 2 tablespoons blue cheese crumbles, or to taste Blue cheese crumbles, for garnish

1 . To pan-roast garlic, warm about ½ tablespoon oil in a small skillet. Add unpeeled garlic cloves and toss constantly until brown and soft, 10 to 15 minutes. Remove cloves from heat; cool and peel. Cut away any brown spots. Tip: If cloves are large, cut lengthwise before pan-roasting to reduce cooking time. 2 . Put a skillet over mediumhigh heat, and add a teaspoon of oil. Once oil is hot, add panroasted garlic and walnuts and cook for 1 minute. 3 . Add 2 cups spinach and cook, stirring, until wilted. Add blue cheese and remaining spinach. Cook, stirring, until spinach begins to wilt. Top with more blue cheese, if desired. Serve immediately. Serves 2. WWW.MOTHEREARTHNEWS.COM

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HEALTH TIPS

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Safety and Side Effects Garlic is an ancient herb and is almost always considered safe for culinary uses. If you plan to use garlic in therapeutic doses, consult with your health-care provider, particularly if you are pregnant or nursing; taking prescription medicines; have a clotting disorder, ulcers or thyroid problems; or have scheduled surgery or dental work. Potential issues include:

1 MEDICATION INTERACTIONS: Garlic can interfere with the effectiveness of a number of medications, including several drugs used to treat HIV infections.

2

BLOOD THINNERS: Because garlic can act as a blood thinner, you might want to avoid it if you’re planning surgery, dental work or have a clotting disorder. It can increase the risk of bleeding when taking blood-thinning medications, as well as common over-thecounter or prescription pain relievers such as aspirin or NSAIDs. Consult your physician.

3

TUMMY TROUBLE: Some people experience an upset stomach, heartburn or bloating, particularly when consuming raw garlic, which also can irritate the skin when handling. Naturopathic physician Sheila Kingsbury recommends cinnamon as a means to counteract garlic-induced stomachaches. Try sipping cinnamon tea before or just after a garlic-heavy meal.

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Garlic & Our Health Here’s a quick overview of some of garlic’s astounding health benefits: 1. CANCER: Garlic helps fight several types of cancer. In fact, garlic (and other healthful foods) can help prevent and treat liver cancer—exciting news given liver cancer’s high mortality rate. In addition, a recent Chinese study linked raw garlic consumption with reduced risk of lung cancer. The American Institute for Cancer Research (AICR) reports that garlic could help ward off stomach, skin, colon and lung cancers. Garlic’s cancer-fighting substances include quercetin, a flavonoid with anti-inflammatory and antioxidant properties; allixin, an antimicrobial substance; and allicin, which promotes cell death, inhibits cell growth, and is a major precursor of sulfur compounds. Likewise, the National Cancer Institute cites numerous population studies that show an association between increased garlic intake and

reduced risk of certain cancers. In the European Prospective Investigation into Cancer and Nutrition, an ongoing multinational study investigating the effects of nutrition on cancer, higher intakes of onion and garlic were associated with reduced risk of intestinal cancer. In the Iowa Women’s Study, a study of more than 40,000 women, findings have shown a strong association between increased garlic consumption and reduced colon cancer risk—women who consumed the most garlic had a 50 percent lower risk than those who consumed the least. Other studies from across the world confirm a reduced risk of stomach, esophageal, prostate, pancreatic and breast cancers. 2. CARDIOVASCULAR DISEASE: Garlic has a long

history of use for cardiovascular disease; in fact, a 3,500-year-old Egyptian document cites it as useful for heart disorders. Modern science has seen success in both in vitro and clinical

trials, although studies are difficult to compare as there are so many variables in the preparation and constituents of the garlic products used, as well as the fact that cardiovascular disease itself is complex and is characterized by multiple factors. To attempt to sort out the wide array of data, researchers from Germany and Austria conducted an “umbrella review”—a review of all published meta-analyses, which are themselves a review of multiple studies—on the garlic studies available on PubMed. They summarize: “Garlic preparations as well as garlic exerted some positive effects on indicators and biomarkers of cardiovascular disease, typically without causing any serious side effects.” 3. HYPERTENSION: About 30 percent of adults worldwide have hypertension, or chronic high blood pressure, which can be an indicator of future heart attacks or strokes. In a recent study, 88 hypertensive individuals took aged garlic extracts (AGE) for 12 weeks. The researchers reported that AGE reduces peripheral and central blood pressure in patients with uncontrolled hypertension. AGE also has the potential to improve arterial stiffness and other cardiovascular markers. 4. OSTEOARTHRITIS:

According to researchers at King’s College London and the University of East Anglia, women who consume a diet high in alliums, including garlic, onions and leeks, have a lower incidence of hip osteoarthritis. In another study of more than 1,000 women, a

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GOOD TO KNOW

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Supplements & Buying Tips

When it comes to medicinal foods, our first recommendation is always to enjoy them as part of your diet. Some experts believe our bodies make best use of medicinal foods when they are consumed in their natural state, and incorporating healthful ingredients into our diets helps ensure our meals are packed with a range of nutrients. However, if you dislike eating raw garlic or are taking medicinal doses difficult to obtain from food, consider these supplement-buying tips.

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Aged garlic extract is made from extracts of fresh garlic that are aged over a prolonged period, and studies have shown it maintains the medicinal properties of whole garlic.

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Garlic’s health-enhancing properties are damaged or eliminated by heat, so choose only products processed without heat. Many dried garlic products rely on heat.

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Garlic oil makes a good alternative to fresh garlic for medicinal supplementation. You can find it in capsules.

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Consider making your own pickled garlic cloves, which can be used in food to ward off illness, or taken in higher doses when fighting cold and flu. Find a recipe at motherearthliving.com/pickled-garlic-cloves.

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GRABBING GARLIC When buying garlic, be aware of safety concerns about Chinese exports. Although food from China makes up less than 1 percent of the U.S. food supply, more than 60 percent of garlic sold in the U.S. comes from China, where U.S. officials have cited dubious health and safety regulation. Organic garlic from China is also not guaranteed better, as organic certification in China is not as regulated as it is here. What’s more, garlic grown in California—the main U.S. producer—has been found more flavorful in taste tests. For better flavor and safety, opt for U.S.-grown organic garlic.

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PET OWNER ALERT Garlic’s benefits to human health are well-documented, but its benefits for our four-legged friends are more questionable. This is the cause of some controversy: Some natural/holistic veterinarians recommend garlic in limited doses for dogs to improve health and help ward off pests such as fleas and ticks. Others, including the American Medical Veterinary Association, say garlic is toxic for dogs because of a substance called thiosulphate, which can cause hemolytic anemia and liver damage in large doses. We recommend using caution and consulting a medical professional when using natural remedies for any member of your family, including the furry ones.

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RECIPE

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GARLIC AIOLI Aioli, or garlic mayonnaise, makes a wonderful dipping sauce for fresh, steamed or grilled vegetables. If you’re in a rush, commercial mayo can form the base for a decent aioli; just add several cloves of mashed garlic and a bit of olive oil and lemon juice. Note: You may find it difficult to find commercial mayo devoid of soybean oil, a ubiquitous oil in processed foods that’s high in the essential fatty acid linoleic acid. Although this omega-6 fatty acid is essential, studies directly link its overconsumption with obesity. Primal Kitchen (primalkitchen.com) offers avocado oil-based mayo; Sir Kensington’s (sirkensingtons.com) has sunflower and avocado oil-based options. 5 fresh cloves garlic 1 egg yolk 1 tablespoon lemon juice ¾ cup olive oil Salt and freshly ground pepper

1 . Slice garlic thin, then pound it in a mortar with a generous pinch of salt until it forms a paste. Alternatively, mince garlic very fine and mash well with the flat of a large knife. 2 . Stir yolk into garlic paste and loosen mix with lemon juice. Add olive oil drop by drop, stirring continually. After you’ve added about ¼ cup oil, drizzle remaining oil in a thin stream, stirring continually. When aioli has emulsified, season with salt, pepper and more lemon juice. 3 . Store aioli in a tightly covered glass jar for 3 to 5 days (although the flavor is best fresh). Makes about 1 cup. Recipe courtesy Susan Belsinger, an educator, culinary herbalist and author.

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research team investigated dietary patterns and X-ray images capturing the extent of early osteoarthritis. In the lab, the investigators found that the garlic compound diallyl disulphide limits cartilage-damaging enzymes when introduced to a human cartilage cell-line. Therefore, researchers conclude that not only does dietary intake of garlic provide some protective benefit, but extracts of garlic may prove helpful in the development of new treatments for the disease. 5. IMMUNE SYSTEM: Many studies have underscored garlic’s immune-boosting abilities. Its more than 100 sulfuric compounds are responsible for its ability to wipe out bacteria and infection, so powerful it was used to prevent gangrene in both world wars. Although we’ve long known that garlic can help fight infections, researchers only recently examined garlic’s ability to improve outcomes in treatment of pathogens that are resistant to conventional antibiotics. The study found that a fresh garlic extract could improve the antibiotic sensitivity of these pathogens, making treatment more

effective. And there’s good news for sufferers of more common illnesses, too—scientists found in 2012 that AGE was able to influence immune cell function, reducing severity of colds and flus. 6. DIABETES: Although garlic

has long had a reputation for aiding in the treatment of diabetes, modern science is only starting to gather data on its effectiveness for this chronic disorder. Researchers are learning that garlic does indeed improve insulin sensitivity and other associated metabolic syndromes, at least in animals. Garlic is also able to significantly lower fasting blood glucose, a related issue, according to a meta-analysis of seven clinical trials. In one study, researchers split rats into three groups: One ate cornstarch, one ate glucose, and one ate glucose along with a fresh garlic paste. At the end of eight weeks, levels of serum glucose, insulin, triglycerides and uric acid were all significantly increased in the glucose group as compared with the cornstarch group. However, the rats fed glucose and garlic saw a significant reduction in all of these levels, as well as insulin resistance, compared with the

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glucose-only rats. This study effectively demonstrates that “raw garlic homogenate is effective in improving insulin sensitivity while attenuating metabolic syndrome and oxidative stress in glucose-fed rats,” researchers summarized. 7. PREBIOTIC: Mounting

research points to the critical importance of maintaining a healthy mix of bacteria in our bodies—beneficial bacteria, or probiotics, are thought to do everything from aiding digestion to improving mood and mental health. Like any living thing, probiotics need food to thrive, and this is where prebiotics come in. Prebiotics act as food for gut bacteria, and raw garlic is among the best options for feeding the little guys. Other good prebiotics include raw onion, raw leeks, raw asparagus, whole-wheat flour and bananas. 8. LIVER DAMAGE: Animal

studies suggest more research could be useful to investigate garlic’s ability to protect the liver. In one study, researchers tested whether a bioactive compound in fresh garlic paste could help protect against liver damage from acetaminophen, a popular pain reliever, and found that the garlic did indeed help protect this important organ from damage. In another study published in Nutrition Reviews, Australian researchers found that, because of its ability to reduce total serum cholesterol and low-density lipoprotein cholesterol levels, regular garlic consumption may protect against fat accumulation in the liver.

RECIPE

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GARLIC AND OLIVE TAPENADE Use high-quality olives such as nyons, niçoise or kalamata varieties. Green olives such as the meaty cerignola also make a wonderful tapenade. Top toast or crackers with this olive-garlic blend, or serve it as a dip with grilled or raw vegetables. I especially like it with tomatoes, raw fennel or roasted bell pepper, and on sandwiches and hard-boiled eggs. 2 to 3 cloves garlic Large pinch coarse salt Red pepper flakes (optional) 1 cup pitted black or green olives (not canned) 2 tablespoons capers, drained Handful flat-leaf Italian parsley, torn 2 teaspoons fresh marjoram 1 teaspoon fresh rosemary, minced ½ teaspoon freshly ground black pepper 1 teaspoon Dijon-style mustard ¼ cup olive oil

1. Combine garlic, salt, pepper flakes, olives and capers in bowl of a food processor and pulse until cut into small bits. 2. Add herbs, pepper, mustard and oil, then pulse until herbs are chopped and tapenade is just mixed. It should be combined well, but still have texture. 3. Tapenade can be served immediately, but tastes better if it stands at least 30 minutes. Serve at room temperature. Covered tightly, it will keep for a week to 10 days in the fridge. Bring to room temperature before serving (you may need to stir in a little more olive oil). Makes about 1½ cups. SUSAN BELSINGER

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CRUSH IT! Cooking depletes some of garlic’s healthenhancing benefits, but you can get around this with a simple trick: Chop, mince or crush garlic at room temperature, then allow it to stand for 10 to 15 minutes before cooking. This triggers an enzyme reaction that boosts the healthy compounds in garlic, according to researcher and professor David W. Krauss, as quoted in The New York Times.

LETITIA L. STAR is a natural health and home writer who has written more than 1,100 articles, including many features on health, healthy eating, gardening and homes.

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PHOTO CREDIT

Try these 10 lesser-known spices to add new flavors and medicinal properties to your food.

PHOTO CREDIT

BY L E S L I E G R I F F I N

delicious component of daily meals for most of us. Compared with cooks in other cultures, however, North American cooks tend to use far fewer spices per dish. What’s more, although many of us are familiar with common culinary herbs and spices such as oregano, garlic, cinnamon and basil, we tend to shy away from more exotic spices such as caraway, curry leaf, clove and allspice. But by limiting our spice intake, we inadvertently deprive our bodies of high levels of antioxidants, some of which are specific to spices and cannot be found in other foods. All spices contain phytonutrients, naturally presiding chemicals known for alleviating cell damage while reducing and preventing inflammation. These two actions combined promote better overall health, and this increase in well-being is abundantly clear in populations who eat a diet of rich and diverse spices. Places such as India, Greece and Spain, where the traditional cuisines call for plentiful spice inclusion, all have statistically lower rates of certain diseases such as colon cancer, Alzheimer’s disease, heart disease and high cholesterol. Although the role of spices in preventing and combating diseases has only recently begun to be studied within modern medicine, these precious substances have long been thought to have healing properties. Thanks to the increase of local health markets, along with the internet, finding affordable spices is easier than ever before. However, it’s important to buy highquality spices from retailers you trust. A few we count on include Mountain Rose Herbs (mountainroseherbs.com), Frontier Co-op (frontiercoop.com) and My Spice Sage (myspicesage.com). As with any medicinal food, we recommend selecting organic when possible.

Although every spice is a bit different, most benefit from similar treatment. Spices are best bought and stored whole—their flavors are most potent when they’re ground for immediate consumption. The act of grinding spices releases their volatile oils and aromas, which escape the longer they go unused, leading to a loss in health benefits, flavor and ultimately to spoilage. When stored in an airtight container and kept in a cool, dark environment, most whole spices will last for at least two years.

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Allspice (Pimenta dioica)

2. Astragalus root (Astragalus mongholicus)

With its mix of flavors, allspice berries are sometimes mistaken for clove, cinnamon or even black pepper. Generally described as “sweet and pungent,” allspice has a kick to it, one that is a signature of the Jamaican style of cooking known as “jerk.”

Astragalus root has a sweet taste and smells earthy, similar to cut grass. The dried root looks akin to a tongue depressor, and it’s long been used as a tonic and immune-booster in Chinese medicine. Like bay leaves, astragalus root is generally removed from dishes before they are served.

MEDICINAL USES: Alleviates symptoms of hypertension, indigestion, vomiting, diarrhea and menopause; is a mild muscular anesthetic and pain reliever COMPATIBLE SPICES: Black pepper, cardamom, cinnamon, clove, cocoa, coriander, cumin, garlic, ginger, mustard, nutmeg, onion, paprika and turmeric BEST WITH: Fruit pies, sweet breads, pumpkin,

meats, squash, mulling and pickling spices

LEBANESE 7 SPICE In the Middle East, spice blends flavor grilled meats and many other dishes. This blend is the famed Lebanese Seven Spice mix; you’ll find variations of it in cuisine from across the Middle East. To make it, blend these herbs, freshly ground. Rub it on meats and veggies prior to grilling. Pair it with rice, yogurt and fresh herbs for a Middle Eastern feast. ABOUT 1 TABLESPOON EACH: Allspice, black pepper, cinnamon

Allspice berries grow on evergreen trees indigenous to South and Central America.

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ABOUT 1 TEASPOON EACH: Nutmeg, ginger, fenugreek, cloves

MEDICINAL USES: Heart tonic; immune booster beneficial during cold and flu season and for those with compromised systems; combats fatigue; assists balance of bodily fluids COMPATIBLE SPICES: Garlic, ginger and onion BEST WITH: Soups, stews and broths

The easiest way to eat astragalus is in an immune-boosting soup. You can find the dried root in health-food stores or online at mountain roseherbs.com. It’s often combined with the equally impressive immune-enhancing powers of medicinal mushrooms such as shiitake and maitake, as well as ginger and garlic. Find our recipe for immune-boosting soup at mother earthliving.com/immune-building-herbal-tonic. Or, simply add about an ounce of dried astragalus root to any soup recipe as you start the broth. Remove astragalus before serving.

EATING BLACK CUMIN SEEDS

Black cumin seeds often top breads and savory pastries in the Middle East and Europe.

Black B Bl la Cumin Seed (Nigella sativa) Black B l cumin is often mistaken for the more ccommon co om spice cumin, but these two do not ttaste t alike and come from unrelated plants. Nutty and lemony with a hint of caraway, black cumin is best known for its role in Indian and Middle Eastern cuisine. To speak to its medicinal reputation in the Middle East, it’s said that black cumin seed “cures everything but death.” MEDICINAL USES: Prevents and alleviates symptoms of asthma, allergies, colitis, general pain, headache, ulcers, high blood pressure, high cholesterol, dermatitis and eczema; acts as an immune-booster specific to age-related immune decline; has been used in a plethora of cancer studies COMPATIBLE SPICES: Cardamom, chili, cinnamon, cocoa, coconut, clove, garlic, ginger, nutmeg, turmeric and vanilla BEST WITH: Chutney, stews, curry, rice, yogurt, salads, naan and rye bread, potatoes, mango and lamb

Although they’re not common in U.S. cuisine, it’s incredibly easy to incorporate black cumin seeds into a variety of dishes. One of the easiest ways may be to toss a handful into salads. Also consider mixing chopped cucumber with yogurt, garlic, salt, pepper, chopped mint and a handful of black cumin seeds for a healthful, refreshing starter or side dish. They can even be added to olive oil and garlic and used as a tasty dip for bread; or tossed into sauces, casseroles, rice, stews and soups. Cold-pressed black cumin seed oil is available in healthfood stores, and can be taken plain by the teaspoonful, or added to sauces, dressings or smoothies.

4. Caraway (Carum carvi) Caraway is said to be the oldest condiment used in European cooking. It’s highly popular in German, Russian, Dutch, Indian and Scandinavian cuisine, with a taste that brings to mind fennel and anise. It’s often used to flavor bread and potato dishes, as well as cooked cabbage and coleslaw. MEDICINAL USES: Alleviates and prevents symptoms of acid reflux, gastrointestinal pain, diabetes, food poisoning, high cholesterol, constipation, tuberculosis, bronchitis and cough COMPATIBLE SPICES: Allspice, cardamom, chili, cinnamon, coriander, fennel seed and onion BEST WITH: Soups, stews, pork, potatoes, mushrooms, cabbage, cooked fruits, and rye and pumpernickel breads

Adapted from the Sarah Gory’s blog, Highgate Hill Kitchen, this simple recipe uses caraway outside of its more traditional place in breads. It showcases how easy it can be to enhance simple vegetable dishes with the flavors of new spices. Find more recipes for healthful, whole foodsbased meals at highgatehillkitchen.com. ½ large cauliflower, chopped into florets Extra virgin olive oil Zest of 1 lemon 1½ teaspoons caraway seeds 1 cup fresh parsley, chopped 2 tablespoons dried cranberries Sea salt, to taste

BOTTOM: SARAH GORY

1. Preheat oven to 400 degrees. 2. Combine cauliflower with olive oil, lemon zest and caraway seeds, then stir to combine, ensuring cauliflower is well coated in oil and seeds. 3. Spread in a single layer on a baking dish and roast until cauliflower is browned, about 40 minutes. 4. Remove cauliflower from oven, then toss with parsley, cranberries and salt. Serve immediately. Serves 2 as a main dish; serves 4 as a side.

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Celery seed is frequently used in pickling mixes.

5. Celery Seed (Apium graveolens) Celery seed is quite pungent and has a grassy or earthy aroma. Although closely related to the celery we eat as a vegetable, it’s actually from a different plant. Celery seed offers a highly concentrated celery flavor to foods, which is why it’s often used in pickling mixes and brine recipes. Many recognize its sharp taste in connection with Bloody Mary mix. MEDICINAL USES: Alleviates symptoms of colds, bronchitis, asthma, flu, indigestion, water retention, liver disease, gout, stroke, ulcers, high blood pressure, cholesterol and menstrual cramps COMPATIBLE SPICES: Allspice, black pepper, caraway, chili, cinnamon, coriander, cumin, fennel seed, garlic, ginger, mustard, onion and turmeric

Cloves are often used in dental products because they support tooth and gum health.

BEST WITH: Chicken, eggs, fish, tomatoes, chutney, pickling spices, vegetable juices and cabbage

Clove (Syzygium aromaticum) Cloves may strike us as a winter seasonal spice, but these potent and highly antioxidant studs are a staple in Chinese spice mixes and bring a distinctive taste to any dish they accompany. Although they’re frequently added to sweet flavors such as apple cider and mulled wine, they can also work well in savory dishes. Consider piercing an onion all over with cloves, then using it in soup bases, broths or poaching liquids. MEDICINAL USES: Alleviates symptoms of dental pain, stomatitis, gum disease, ulcers, blood clots and hepatitis C; combats bad breath, cold sores and infection COMPATIBLE SPICES: Allspice, cardamom, chili, cinnamon, cocoa, coriander, cumin, fennel seed, ginger, nutmeg, star anise and turmeric BEST WITH: Apples, oranges, fruit butters, desserts, ham, pickling recipes, pumpkin and root vegetables

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Coriander has long been used as a digestive support.

7. Coriander (Coriandrum sativum) Coriander has a sweet, almost nutty flavor, and as one of the world’s oldest spices, it has long been renowned for alleviating tummy troubles. Coriander contains linalool and geranyl acetate, two incredibly powerful antioxidants with the ability to protect cells. These two oils could very well be why coriander proves to be so friendly to our digestive tracts. MEDICINAL USES: Alleviates symptoms of colitis, constipation, bloating, colic, intestinal spasms, diarrhea, flatulence, indigestion, mouth ulcers, stomachache, hypertension, diabetes, high and low cholesterol, yeast infection and insomnia; and may help prevent food poisoning COMPATIBLE SPICES: Allspice, cardamom, cinnamon, clove, coconut, cumin, fennel seed, garlic, ginger, nutmeg, onion and turmeric BEST WITH: Curry, meat rubs, beans, lentils, fish, lamb and vegetables

Chickpea curry is a wholesome vegetarian meal. We like a recipe from the blog Creme de la Crumb: lecremedelacrumb. com/2014/02/chickpeacurry.html.

Curry Blend

TOP RIGHT: CARRIE BROWN

It’s said that every Indian cook has his or her own curry recipe. Curries, spice mixes that were originally created as a method to deliver medicinal herbs in a tasty way, almost always feature the spice and superfood turmeric, which imparts its deep yellow-orange hue. This blend also incorporates cloves and coriander, making it a perfect medicinal and flavorful mix. Use this blend in any recipe that calls for curry powder, or simply sprinkle it onto rice, quinoa, popcorn, scrambled eggs, baked potatoes, or steamed or sautéed veggies. 7 teaspoons turmeric powder 5 teaspoons cumin powder 1 tablespoon fenugreek powder 1 tablespoon coriander powder 1 teaspoon ginger powder

1 teaspoon cinnamon powder ½ teaspoon mustard powder ¼ teaspoon clove powder ¼ teaspoon cayenne powder

Mix powders in a small bowl. Pour mixture into a jar and store in a cool, dark place.

CELERY SEED & CARROT SOUP This recipe comes from cookbook author and podcast cohost Carrie Brown, who shares healthful recipes designed to make eating well fun on her website, marmaladeand mileposts.com. 3 cups chicken or vegetable stock 2 pounds carrots, cut into chunks Lemon pepper, to taste Sea salt, to taste ¼ teaspoon celery seed (do not guess on this—celery seed is strong and you could easily ruin the soup if you overdo it) ¼ cup butter ½ cup whole-milk Greek yogurt

1 . Place stock in a pan with carrots, and cook until carrots are just tender. 2 . Use an immersion blender, or carefully transfer stock and carrots to a blender. Add lemon pepper, salt, celery seed and butter. 3 . Blend on high until completely smooth. 4 . Add yogurt and blend on low until incorporated. At this stage the soup is very thick. If you prefer a thinner soup, add another cup of stock and blend just enough to mix thoroughly. Serves 4.

Recipe courtesy Mother Earth Living copy editor Amy Mayfield.

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Curry leaf (Murraya koenigii) Curry leaf and curry powder are two entirely different spices. Curry leaf is an herb—a relative of citrus fruits—that should be used fresh or frozen (dried, they have little to no aroma or flavor). The leaf tastes somewhat like a cross between lemon, lime and tangerine, but also has a pungent quality, adding a unique citrus component to dishes. It’s often paired with chopped onion and fried in the first stages of cooking. Although some recipes call for their removal before serving, curry leaves are edible. Curry leaf is key to many dishes from Sri Lanka and southern India. MEDICINAL USES: Alleviates symptoms of diabetes,

diarrhea, heart disease, and high or low cholesterol; may help prevent continued deterioration of memory loss related to age and Alzheimer’s disease COMPATIBLE SPICES: Allspice, chili, cinnamon, clove, coriander, cumin, fennel seed, garlic, ginger, mustard, onion and turmeric BEST WITH: Beans, lentils, cabbage, curry, rice, soups, chutney, seafood and meat stews

Fennel Seed (Foeniculum vulgare) Highly valued in the ancient world as an effective carminative and expectorant, fennel is a gentle herb nursing mothers can eat to help improve digestion in their babies. It can also help reduce menstrual cramps and water retention. Fennel seeds may be best known for their potent licorice-like taste. They play a major role in Italian meats and sauces, as well as many other Mediterranean dishes. Fennel is also an important spice in the ancient Indian medicinal system Ayurveda. MEDICINAL USES: Alleviates symptoms of menstrual cramps, indigestion, cough, bronchitis, colic, arthritis, heart disease and colitis; and helps alleviate memory loss related to Alzheimer’s disease and dementia COMPATIBLE SPICES: Allspice, basil, black cumin seed, cardamom, cinnamon, clove, coriander, cumin, garlic, ginger, mustard, onion and turmeric BEST WITH: Pastas, soups, fish, pork, baked goods,

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FRIED POTATOES WITH CURRY LEAF There are many variations on fried potatoes with fresh curry leaves. The key to cooking with these leaves is to fry them until they are crispy. Nearly every recipe starts with mustard seeds being added to hot oil in a pan. Once they start to pop, add fresh curry leaves and chopped onion, and cook until the leaves are crispy. Many recipes also add garlic and/ or dried chilies at this stage. Add diced, boiled (half-cooked to fork-tender) potatoes, season with ground cumin, salt and pepper, and fry until potatoes are golden and crisp. If you wish, top these potatoes with yogurt. Alternatively, top with cumin seeds and fresh cilantro.

Find the recipe for this Baby Potato Fry at kannammacooks.com/ baby-potato-fry.

Figs make a tasty accompaniment to fennel seeds.

Fennel seeds taste a bit like licorice.

Try this supersimple, healthful dessert to help promote digestion after a rich meal. Figs contain more antioxidants and polyphenols than cherries, grapes or strawberries, and more fiber and minerals than most other fruits and vegetables. 1 cup dried figs, halved (preferably Black Mission figs) 2 tablespoons whole fennel seeds ¼ cup lightly toasted almonds or cashews A few tablespoons whole-milk ricotta or mascarpone cheese (optional) Drizzle of local honey (optional)

1 . Slice each fig in half lengthwise. 2 . Scatter fennel seeds on a small plate, then dip each fig half into seeds.

3 . Arrange fennel-seeded figs on a second plate, then press 1 or 2 almonds or cashews into each fig half. If you wish, top each fig half with a dollop of cheese and drizzle with honey. Serves 4. Recipe adapted from Don Matesz and Rachel Albert Matesz.

Mustard Seed (Brassica nigra)

GOT INDIGESTION? Try incorporating any of these spices into your dishes to alleviate gastrointestinal distress: allspice, caraway, cardamom, celery seed, chili, coriander, fennel, nutmeg and star anise. Remember, every person reacts a bit differently to various spices. It’s best to try spices one at a time to find which ones work well with your body.

Pickled mustard seeds make a great condiment. When pickled, mustard seeds’ texture becomes similar to caviar, and the flavorful seeds make a perfect addition to cheese and charcuterie boards, salads, creamy cheeses, deviled eggs or as an accompaniment to gravlax. They’re often served at high-end restaurants, including David Chang’s famed Momofuku in New York City—where this recipe comes from. 1 cup yellow mustard seeds 1 cup rice wine vinegar ¾ cup water ¾ cup mirin (commonly used in Japanese cooking) ½ cup sugar 1 tablespoon kosher salt

1. Combine ingredients in a saucepan and bring to a gentle simmer over low heat.

2. Cook until seeds are plump and tender, about an hour. If too much liquid evaporates, add just enough to cover seeds. 3. Cool and store covered in refrigerator, where the seeds will last indefinitely.

OPPOSITE, TOP RIGHT: COURTESY KANNAMMACOOKS.COM

Mustard seeds are of course the base flavor to the famed condiment. But these rustic, aromatic seeds can be used in a variety of applications. The seeds must be broken open and exposed to water or oil before developing their signature taste. As one of the world’s most popular spices, it sure has a taste that calls to all! MEDICINAL USES: Alleviates symptoms of arthritis, migraine, asthma and prediabetes; may prevent heart disease; and promotes brain and prostate health COMPATIBLE SPICES: Allspice, black cumin seed, cardamom, chili, cinnamon, clove, coriander, cumin, fennel seed, garlic, ginger, onion, star anise and turmeric BEST WITH: Meat, pickling recipes, cabbage, marinades, vinaigrettes, potato and chicken salad, root vegetables WWW.MOTHEREARTHNEWS.COM

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HEALING

Soups Enhance wellness and ward off disease with these tasty, nutritious soups. BY J A M E S A . D U K E I LOVE SOUP—winter, spring, summer or fall. The more I research plant compounds and their effects on human health, the more I am convinced soups make an ideal “food pharmacy.” With soup, you can combine ingredients that have tremendous potential to ward off, and possibly reverse, heart disease, cancer, diabetes, arthritis and dozens of other conditions. Every plant—vegetable, fruit, grain or herb—contains a list of chemical compounds (phytochemicals) with properties ranging from anti-aging to immunostimulant to vasodilator. Try the healing soups in this article for yourself—they can soothe aching joints, fight colds and flu, protect against heart disease and reduce the risk of cancer.

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RECIPE

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Turmeric Yogurt Soup ⁄3 cup garbanzo bean flour 1 teaspoon ground turmeric ¼ teaspoon chili powder ½ teaspoon salt 1¾ cups plain low-fat yogurt 2 tablespoons peanut oil 3 cups water Fresh parsley sprigs, for garnish

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1. Whisk together garbanzo bean flour, turmeric, chili Every ingredient in the Curried Celery Soup recipe on page 75 works to tame the enzyme known as COX-2, which is associated with inflammation and arthritic pain. One of them alone (capsaicin) is nearly as potent as the COX-2 inhibitor in the controversial arthritis drug Vioxx. And garlic, at last count, contained at least nine different COX-2 inhibitors.  Even if you aren’t bothered by arthritis, there’s good reason to add this soup to your menu: Research reported in Science News suggests that inhibiting the COX-2 enzyme could delay or prevent some cancers.

Fight Colds and Flu To me, garlic is the tastiest and best all-around stimulant for the immune system. If I were going to make an immunity-boosting soup, I would also add the immunostimulant herbs shiitake mushrooms, chickpeas, calendula, ginger and turmeric, as well as some ground black pepper (to enhance the uptake of the curcumin in the tumeric), chilies or cayenne. The Immunity-Boosting Winter Soup recipe on page 75 includes nearly all of these ingredients—and a few more—to jump-start your immune system. 72 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

powder and salt in a large bowl. Whisk in yogurt until no lumps remain. 2. Heat oil in a heavy saucepan over medium-high heat. Whisk in yogurt mixture, then water. Bring to a boil over medium heat, whisking constantly. Reduce heat to low; cook, whisking constantly for 8 minutes, or until soup thickens slightly. 3. Ladle into warmed soup bowls and top with parsley and Chili Pepper Garnish (recipe below). Serves 4 to 6. CHILI PEPPER GARNISH 1½ teaspoons peanut oil ¾ teaspoon cumin seeds ½ teaspoon black or brown mustard seeds ½ teaspoon crushed fenugreek seeds 4 to 6 fresh red chili peppers Heat oil in a small skillet. Add cumin, mustard and fenugreek seeds; cook, stirring constantly until seeds start to jump and crackle. Add chili peppers and remove skillet from heat. Stir for about 30 seconds, or until peppers blister. (If peppers are fresh, they might burst and “jump,” so stand back.) GINA MOHAMMED

OPPOSITE: HOWARD LEE PUCKETT

Soothe Aching Joints

Protect Your Heart, Prevent Cancer The Hearty Four-Bean Soup (at right) is one of my favorite foods, especially on cold winter days, and knowing its many health benefits makes it all the more appetizing. Besides being an excellent source of heart-healthy fiber, beans are rich in daidzein, genistein and other plant compounds that can help prevent heart disease. The ingredients of this soup also could help reduce your risk of cancer. The Journal of Nutrition reported that an increased intake of genistein and daidzein in soybeans lowered the incidence of prostate cancer as much as 58 percent in a study of 200 Japanese men. Although soybeans commonly are touted as a superior source of these useful compounds, almost all edible beans contain them. Many beans, including chickpeas, yellow split peas, black turtle beans and lima beans, contain even more genistein than soybeans, according to an analysis of 75 bean varieties conducted at the University of Michigan.   The anti-cancer and heart-protective properties of garlic, onion, turmeric, and red and black pepper make these ingredients essential to my bean soup. Turmeric, a powerful antioxidant vying for super-herb status, also aids digestion and boosts memory. Benefit from its healing properties with our Turmeric Yogurt Soup on page 72.

What’s On the Menu? To find out what anti-arthritic chemicals are contained in each of the Curried Celery Soup ingredients, go to Jim Duke’s Multiple Activities Menu (MAM), available free from the USDA. (Visit ars-grin.gov/duke/dev/all.) If you want to know the anti-arthritic chemicals in onion, for instance, just type in “onion” and “arthritis.” Within seconds, you’ll have a list of the onion’s dozens of anti-arthritic chemicals. You can do a similar search using any one of thousands of different herbs and 100-some different ailments. JAMES A. DUKE, a botanist and former USDA researcher, is widely considered one of the world’s leading authorities on healing plants. He is the author of more than 20 books and hundreds of articles on the healing powers of plant medicine.

web extras

Homemade soups and stews provide wholesome ingredients needed to energize and replenish our bodies during winter. For even more healthpromoting soup recipes, including Black Bean Chili, Three Sisters Soup, White Bean and Kale Stew, and Faux Chicken Soup, visit motherearthliving.com/ soups-and-stews.

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Many beans, including chickpeas, yellow split peas, black turtle beans and lima beans, are rich in heart-healthy genistein.

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RECIPES

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Hearty Four-Bean Soup

When I have enough beans on hand, I make a seven-bean version of this soup. Different kinds of beans and legumes provide different beneficial compounds, and I believe they work best when combined into one recipe. If you use dried beans, you’ll need to pre-soak them and cook the soup longer, until the beans become tender. Be sure to include the black pepper—it contains piperine, which enhances the benefits of curry and mustard. I like to serve this soup with seven-grain bread topped with olive oil, balsamic vinegar and minced garlic in lieu of butter. ½ cup baby lima beans ½ cup diced snap beans ½ cup green peas ½ cup field peas 1 large onion, diced 2 cloves garlic, minced 2 tablespoons prepared mustard 1 teaspoon curry powder ½ teaspoon cayenne powder Freshly ground black pepper 6 to 8 cups water or vegetable stock Salt, to taste Additional onion, finely diced Hot fresh pepper, finely diced In a soup pot, combine all ingredients except salt, additional onion and hot pepper. Stir well. Heat to boiling, then lower heat and simmer for about an hour, or until beans are tender. Add salt to taste. Garnish with diced onions and peppers. Serves 4 to 6.

Curried Celery Soup Most of the ingredients in this healing soup work to soothe arthritic pain. After each ingredient, I’ve listed at least one anti-inflammatory compound. For a complete list of these compounds, visit my Multiple Activities Menu. (See “What’s On the Menu?”) 4 tablespoons olive oil 8 celery stalks, diced (apigenin and others) 1 medium onion, diced (quercetin and others) 2 cloves garlic, minced (at least 9 compounds) 2-inch piece ginger root, peeled and finely diced (gingerol and others) 1 to 2 teaspoons turmeric powder (curcumin and others) 2 tablespoons prepared yellow mustard (curcumin and others) 1 teaspoon dried oregano, or 2 teaspoons minced fresh (at least 8 compounds) 1 teaspoon dried rosemary, or 1 tablespoon minced fresh (rosmarinic acid and others) 4 to 6 cups water or vegetable stock Hot pepper sauce or powder, to taste (capsaicin and others) Black pepper, to taste (eugenol and others)

1. Heat oil in a large soup pot over medium heat. Sauté celery, onion and garlic until vegetables soften and onion becomes translucent. 2. Add spices, mustard and herbs and sauté another minute. Add water; bring to a boil, then lower heat and simmer 30 minutes. Add peppers before serving. Serves 4.

Fortify yourself against colds and flu: Dandelion is a nutrient-rich plant that can boost immunity.

Immunity-Boosting Winter Soup This recipe is adapted from The Creative Herbal Home by Susan Belsinger and Tina Marie Wilcox. If you prefer less heat, use just a pinch or two of cayenne instead of the dried cayenne pepper. Feel free to add other ingredients you have on hand or use whatever you like best. Large handful dandelion greens 2 quarts water 1 stick astragalus root, broken in half 2-inch piece ginger root, peeled and grated or chopped fine 1 small dried cayenne pepper, stemmed and seeded, diced fine 1 whole garlic bulb, peeled and thinly sliced About ½ ounce dried shiitake mushrooms, stems removed, broken or chopped coarsely 1 teaspoon turmeric powder 1 large sweet potato, diced into small cubes 1 tablespoon packed dried calendula florets, minced 2 generous teaspoons dried thyme leaves, minced 1 cup diced red or yellow bell pepper Couple pinches cinnamon 1 bunch spinach, cleaned (about 2 cups packed leaves, coarsely chopped) Sea salt and freshly ground black pepper

1. To prepare dandelion, rinse greens thoroughly. Remove and chop

The phytonutrient apigenin, found in celery, has pain-relieving and cancer-preventative properties.

stems, then coarsely chop leaves. Keep chopped leaves separate from chopped stems. Set aside. 2. In a large, heavy-bottomed soup pot, combine water, astragalus, ginger, cayenne, garlic, shiitake and turmeric. Cover and place over medium-high heat. Bring to a simmer, then lower heat and cook 15 to 20 minutes, stirring occasionally. 3. Add sweet potato, stir, cover and cook for another 4 to 5 minutes. Add minced herbs, bell pepper and cinnamon. Stir well, cover and cook for about 6 to 8 minutes, adding dandelion stems after 3 to 4 minutes. 4. Finally, add spinach and dandelion greens. Season generously with salt and pepper, and cook for 4 to 5 minutes until greens are wilted and tender. Adjust seasonings. Remove astragalus root before serving. Serves 6 to 8. WWW.MOTHEREARTHNEWS.COM

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Naturally Sweet Give your body a boost with these natural sweeteners. BY G I N A M O H A M M E D

Nature’s Bounty of Sweeteners Plants are the original sweetener factories, making various sugars and more than 100 other sweet compounds. These include intense sweeteners, reducedcalorie sweeteners and natural sugars—the first two are generally considered safe for diabetics if used in small amounts. STEVIA: A celebrity among intense natural sweeteners, stevia is rich in several sweet compounds: stevioside and rebaudioside A. Stevioside is up to 300 times sweeter than sucrose, so you need only a drop of extract in a mug of tea instead of a teaspoon of sugar. Because such teensy amounts are needed, you don’t have to worry about calories, nor about it elevating your blood sugar levels. Paradoxically, this native South American plant can have a bitter aftertaste that many find unpleasant. That’s also from the stevioside, which has a bitter

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aspect to its otherwise sweet disposition. In contrast, rebaudioside A tends to be sweet without the bitter aftermath. The taste of the product you buy will depend on the balance of these two constituents. Some extracts guarantee 80 percent rebaudioside A, and these could be just your cup of tea. Is there anything you can’t do with this sweetener? Well, although you can bake with it, your cakes won’t turn golden brown without sugar. And stevia won’t work as a sugar substitute in yeast breads— yeast needs sugar to make bread rise, and it won’t get any from stevia. Visit motherearthliving/stevia-recipes for satisfying recipes that owe their sweet taste to stevia. LUO HAN KUO: From the mountains of southern China comes another sweet plant—the luo han kuo. Its kiwi-like fruits contain intensely sweet substances called mogrosides, which are 250 to 425 times sweeter than cane sugar, depending on the particular mogroside (mogroside V, also called mogroside 5, is considered the sweetest). Highly purified mogroside extracts are available for use in commercial foods. The FDA approved a product called PureLo for use by the food industry as a sweetener and flavor modifier. Consumers usually cannot purchase PureLo, but you can buy either the dried fruits (which are about 300 times sweeter than sucrose) or powdered extracts that

HOWARD LEE PUCKETT

ONE OF MY SWEETEST MEMORIES as a child in the tropics is biting into a fresh piece of sugar cane. I don’t even recall rinsing the cane before sinking my teeth into the juicy, fibrous stem. Nutritious? I didn’t care—it simply tasted good. Today, I no longer have the luxury of ignoring nutrition and am thus more mindful of the sweeteners I use. It’s alarming to realize that, in the U.S., individuals are consuming 140 pounds of sugar each year—enough calories for an extra 70 pounds of body weight! It wasn’t always this bad: Consider the typical 19th-century American pioneer, who scrimped by with a meager 12 pounds of sugar yearly. Today, we seem to be shackled to sugar, and all that sweetness can launch a bitter assault on our health. Obesity, diabetes and hyperactivity in children are just a few of the afflictions linked with excessive sugar consumption. Some even argue sugar is the real culprit behind heart disease. There will be many more debates about sugar’s role in disease. Meanwhile, we can do something about the amount of processed sugar we consume. Many natural alternatives can satisfy your sweet tooth without wreaking havoc on your health.

contain about 80 percent mogrosides. You’ll see the dried fruits in Chinese shops; to use them, simply crush or simmer to make a thick sauce for sweetening foods. Unfortunately, mogrosides can be unstable at temperatures above about 250 degrees, so they’re not suitable for baking, but they’re fine in refrigerator desserts. AGAVE: The agave plant from Mexico made its reputation as the famous tequila plant. Now Agave tequilana is enjoying a revival, this time for the sweet nectar contained in the inner core, or heart, of this gigantic succulent. A mature agave plant could literally fill a 12-foot room and produce a pineapple-sized core. About 25 percent sweeter than sugar, the nectar’s golden creamy quality makes a good substitute for honey in most cooking and baking—use about three-quarters (as compared with the honey requirement) of the volume of nectar. There’s a certain amount of snobbery among agave producers. Some say it must be the blue agave to be any good, while others use alternate species. Blue agave flourishes in the rich volcanic soils that blanket the Mexican mountain ranges. Nectar from the blue agave has been rated as “low glycemic,” meaning it’s generally safe for diabetics in specified amounts—check that the product you’re buying has been tested by a reputable organization. Agave is high in fructose. The key, sweet carbohydrate in agave is inulin, a complex form of fructose consisting of long chains of sugar molecules strung together. Our bodies can’t digest inulin, so we obtain no sugar value from it and it doesn’t destabilize blood sugar. Interestingly, the beneficial bacteria that live in our digestive tracts love inulin and digest it very well for their own use, so using it as a sweetener has the added benefit of nurturing our good intestinal flora. In the food industry, it’s often used to confer a creamy texture and to balance the taste of more intense sweeteners such as stevia.

Natural Sweeteners in Commercial Foods Various naturally derived sweeteners sweeten and flavor diet candies, chewing gums and breath fresheners. LICORICE ROOT: Diet candies often contain a licorice root extract called glycyrrhizin, a noncaloric substance that is 50 to 170 times sweeter than sucrose. You should avoid glycyrrhizin (and licorice root products in general) if you have hypertension, heart or kidney problems, or glaucoma. Research suggests a daily upper limit for otherwise healthy individuals is about 2.3 mg of the root or 0.1 mg of glycyrrhizin extract per pound of body weight. THAUMATOCOCCUS DANIELLII:

Another sweetener comes from the fruit of the West African katemfe shrub, Thaumatococcus daniellii. It yields phenomenally sweet proteins called thaumatins—2,000 to 3,000 times sweeter than sucrose and virtually calorie-free. In the U.S., thaumatin is used commercially in chewing gum, in breath fresheners and as a flavor enhancer. SUGAR ALCOHOLS: Then there are the sugar alcohols (or polyols), which are neither sugar nor the kind of alcohol that makes you tipsy. An example is xylitol, originally extracted from birch wood chips and now manufactured mainly in the laboratory. Popular in sugar-free gums and candies because it doesn’t rot the teeth, xylitol is as sweet as sugar with 40 percent fewer calories. It and other sugar alcohols—mannitol, sorbitol, lactitol, erythritol and maltitol—elevate blood glucose, but less rapidly than sugar, as they’re absorbed very slowly. You can buy xylitol sweetener for your own use, but be aware that sugar alcohols sometimes can cause stomach upset and diarrhea.

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SCIENCE SAYS

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Sweeter News Yet If you’d like more reasons to try stevia or luo han kuo, this may interest you. Stevioside was found in a Chinese clinical study to reduce blood pressure, possibly by influencing calcium transport in the body. After three months of taking a 250-gram capsule of stevioside three times daily, patients’ systolic blood pressure dropped from 166 to 153, and diastolic from 105 to 90. The effect persisted for the full year of the study as they continued taking the herb. Both stevioside and mogroside V also might help prevent cancer caused by harmful chemical radicals. Extracts inhibited skin cancer formation in mice exposed to nitrites and nitrous oxides.

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GOOD TO KNOW

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Bitter with the Sweet If you taste stevia or luo han kuo, you’ll notice a bitter taste with the sweet. That’s because their sweetener molecules belong to a chemical class known as glycosides— split-personality molecules that are part sugar, part nonsugar, the latter often bitter. Many glycosides are weapons plants use to avoid being gobbled up by pests and bugs— and by us.

GINA MOHAMMED, Ph.D., is a plant physiologist living in Sault Ste. Marie, Ontario.

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Easiest Medicinal Herbs to Grow These multipurpose, easy-togrow healing herbs belong in every gardener’s medicine cabinet for their range of benefits. BY J E F F & M E L A N I E C A R P E N T E R

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OVER THE PAST 20 YEARS OR SO, more people have become aware of

herbs’ ability to increase our health and well-being. Unfortunately, with this growth, we’ve also seen an increase in supplements made with lowquality herbs that are irradiated, sprayed, and grown in unsustainable or unethical ways, especially from large chain retailers. Although there are more and more options worth buying all the time, you can save money by growing some of your medicine yourself.

In addition to saving money, making and using our own medicines can be a fun and empowering way to bring health and wellness to ourselves, our families and our communities. Cut a bouquet of lavender spikes to put in a vase next to your grandmother’s bed to help her relax. Make an extract of echinacea to help your family get through cold and flu season. Dry some chamomile, tulsi and nettle, and combine them with other herbs for a nourishing and tasty tea blend to sell at your local farmers market. There are countless ways we can share plants’ healing gifts with others through our own gardens.

6 Medicinal Herbs You Should Be Growing Now Here we focus on some of the easier medicinal herbs to grow and those whose harvest and methods of use are simple and likely to bring you success. They all grow well in most parts of the country, and pack a serious punch when it comes to medicinal compounds.

PLANTING CONSIDERATIONS ✽ Self-seeding annual that grows tenaciously in many

environments but prefers cooler climates ✽ Pest- and disease-resistant ✽ Prefers full sun; can be grown in partial shade in

hotter climates ✽ Likes well-drained soil with good fertility, ample moisture

and lots of organic matter ✽ Will self-seed but may not outcompete weeds; direct-seed

in the fall or early spring (cover lightly); thin plants to 10 inches apart ✽ Blooms early to midsummer HARVEST AND USE: Many large commercial growers of chamomile sacrifice quality for expediency by using combines to harvest the flowers. Hand-harvesting chamomile blossoms retains more of the essential oils and medicinal compounds. Pick blossoms by hand during full bloom every seven to 10 days during peak bloom time. Flowering may slow down during hot, dry spells and then resume when cool weather returns. You can use fresh blossoms immediately, but they’re also relatively easy to dry. To ensure the centers of the flowers are dried completely but volatile oils are not lost, dry at lower temperatures (85 to 95 degrees) somewhere with good airflow and limited light. SIMPLEST PREPARATION: Add a tablespoon of fresh or dried buds to 6 ounces of hot water in a cup or teapot and steep for five minutes, then sip before bed or anytime you need to relax. Steeping for longer than the recommended time or boiling the blossoms can volatilize the essential oils in the plants, reducing the quality and negatively affecting taste and aroma.

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Chamomile (Matricaria chamomilla)

German chamomile, a must-have for every herb pantry, is productive and highly medicinal. It’s an anti-inflammatory nervine that has a calming effect on the nervous and digestive systems, and it’s safe for children and adults who are in a weakened state. Chamomile has antiseptic properties and is used topically in washes for skin, eyes and mouth. Its essential oil is useful in creams, oils and salves. When brewed as a tea, the sweet little blossoms bring a sense of well-being. Chamomile can also be formulated with other herbs and taken in extract form as a digestive, a sleep aid and an overall nerve tonic.

Echinacea (Echinacea purpurea)

Beautiful, perennial echinacea begins showing its gorgeous purple and red flowers in midsummer and continues for many weeks. Its nectar is a favorite among pollinators. Nearly the entire plant—roots, seeds, leaves, flowers (but not stems)—is medicinal. Echinacea is highly effective at strengthening the body’s immune response. Specifically, it increases the macrophage T-cell activity and helps boost the immune system at the onset of infection. It has been used successfully for hundreds of years to treat colds and flus and works well against both viral and bacterial infections. Echinacea can be used as a tea, made into tinctures, powdered and encapsulated, or made into mouthwashes and throat sprays. It’s safe for children and adults, but it should only be used to fight active infections, not as a daily tonic. Note: Echinacea should not be taken by those with immune disorders; consult a physician if you are in doubt. WWW.MOTHEREARTHNEWS.COM

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EXPERT TIPS

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5 Keys to Maximizing the Potency of Medicinal Herbs Stored in ideal conditions, dried roots can retain maximum quality for more than a year before their potency gradually declines. The quality of dried leaves and blossoms begins to deteriorate after about six months. Highly aromatic herbs such as tulsi and chamomile are more susceptible to degradation than less-fragrant herbs such as stinging nettles.

1 TIMELY HARVEST:

PLANTING CONSIDERATIONS ✽ Perennial hardy to Zones 3 to 8; drought tolerant ✽ As a native prairie plant, echinacea thrives in full sun ✽ Likes well-drained, loamy soil with ample fertility;

benefits from topdressings of organic fertilizer ✽ Consistent water supply increases growth, but can tolerate

long dry spells ✽ Direct-seed in fall or early spring (cover lightly with soil)

or by transplanting plugs or crown divisions; thin plants to 18 inches apart ✽ Somewhat susceptible to the plant virus aster yellows; avoid planting next to calendula or other members of the aster family, which are also susceptible to the disease ✽ Begins showing purple and red flowers in midsummer during the first or second year of growth and continues for many weeks HARVEST AND USE: Leaves and flowers can begin to be harvested in the first year if planted early enough. To ensure enough aerial growth to feed the root system, cut back no more than 20 percent of the tops. Heavier leaf and flower harvests can be made from more mature plants without compromising root growth. The roots are ready to harvest in the early spring or fall of the third or fourth year. Harvest by hand with a spading fork or mechanically using a potato digger. Prior to digging roots, cut down or harvest the aerial parts. It’s helpful to quarter roots before washing. After splitting the roots, wash thoroughly before drying. The roots dry under optimum conditions in three to four days. For large harvests, mill roots using an

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Always harvest herbs at their peak of potency. Check my book, The Organic Medicinal Herb Farmer, to figure out this peak for various plants. One of the first and most important things my herbal teacher and mother-in-law, Rosemary Gladstar, taught me is that dried herbs should look, taste and smell as close as possible to the plants when they were alive.

2 CAREFUL CLEANING: To clean freshly harvested herbs, shake or brush them to remove debris. Washing leaves and blossoms before drying is not recommended as it can promote yeast and mold growth. Leaves you will use fresh can be rinsed and refrigerated before use. Roots that are to be dried or used fresh should be thoroughly washed to remove soil and other debris before using.

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QUICK USE: Some people prefer to harvest and use herbs fresh. Fresh herbs can be refrigerated or frozen until use. Frozen herbs can be susceptible to freezer burn, so consider

vacuum-sealing, a great option for long-term storage of dried herbs.

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OR A QUICK DRY: Herbs should be dried in the dark with good air circulation and temperatures not exceeding 100 degrees so as not to volatize aromatic compounds. Exposure to the elements can promote oxidation, which is detrimental to quality, so drying as quickly as possible is best. For home-scale drying, use food dehydrators or clean window screens on wood clothes-drying racks. Bundles of herbs can be tied with string and hung overhead in an airy place, but use care not to make the bundles too thick, which can slow drying.

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IDEAL STORAGE: Dried herbs should be promptly stored in airtight bags, jars or canisters, then kept in a dark, cool environment. One of the best home-scale dried herb storage options is to store herbs in airtight packaging in the freezer where the forces of degradation are slowed by low temperatures.

electric leaf shredder/wood chipper after they are fully dried. Small harvests can be chopped with sharp pruning shears. Once flowers are harvested, clip blossoms off the stem and run them through a chipper or cut by hand. Spread the cut blossoms on drying screens with good airflow at temperatures of 90 to 100 degrees. Cutting the blossoms before drying helps them dry more uniformly. Leaves can be dried easily on the stalks. Place them in a single layer on drying racks, and dry at temperatures of 100 to 110 degrees. Once dried, garble (rub the plants over quarterinch stainless-steel mesh to remove the stems). Small-scale leaf harvests can be stripped off of stalks before drying. SIMPLEST PREPARATION: As with most herb roots, echinacea should be prepared using the decoction method, which means to simmer them in boiling water for 15 to 20 minutes to extract the water-soluble medicinal compounds. Leaves, seeds and flowers can also be decocted by this method with or without the roots.

100 degrees The optimal temperature at which to dry most herbs so as not to volatilize their valuable essential oils PLANTING CONSIDERATIONS ✽ Bushy annual or short-lived tropical perennial ✽ Extremely sensitive to frost ✽ No pest or disease problems ✽ Needs full sun (at least six hours) ✽ Likes rich soils with ample moisture but is drought-tolerant ✽ Direct seed after threat of frost, or plant plugs of tulsi about

12 inches apart to create a dense hedge HARVEST AND USE: Harvesting tulsi by hand is easy. Harvest plants when they are flowering and before they have gone to seed. Cut the entire aerial part of the plants with a pruning shear or sharp knife, leaving six to eight inches to allow it to generate a few more cuttings during the season. Because of its high moisture and essential oil content, tulsi should be processed immediately after harvest. For fresh use, cool the plant quickly by laying the fresh harvest on tarps or screens in a shady, cool environment. To dry, lay tulsi on drying racks in a single layer with good airflow. Dry at 100 to 110 degrees. It’s not unusual for tulsi to take up to a week to dry completely. SIMPLEST PREPARATION: Steep a tablespoon of fresh or dried leaves and flowers in boiling water for five to 10 minutes. Enjoy a cup of tea every day to promote overall well-being.

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Tulsi/Holy Basil (Ocimum tenuiflorum, syn. O. sanctum)

Fragrant and delicious tulsi has green to purple leaves and deep purple flowers with eye-popping orange stamens, plus a wonderful, heady clovelike scent attractive to bees and humans alike. Tulsi is a heavenly adaptogenic herb that makes delicious teas, tinctures and elixirs. As a tonic, tulsi builds energy, is uplifting to the spirit and brings a sense of wholeness and wellbeing. It’s one of our favorite tea herbs on the farm, and we drink it daily. Tulsi is also good for releasing stress and easing anxiety, and acts as an anti-inflammatory. Externally it can be used to make hydrosols, spritzers or skin washes. Its aromatics are refreshing and ease feelings of exhaustion. Its antimicrobial properties help to tone and heal skin.

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Lavender (Lavandula spp.)

Pretty and fragrant lavender, with its spiky purple flowers and grayish-blue leaves, is a perennial woody shrub that is hardy to Zones 4 to 9 and pest- and disease-resistant. At any health-food store or farmers market you can find lavender in soaps, sachets, essential oils, lotions, salves, extracts, teas, decorative weavings, baked goods, flavorings, body powders and bath salts. Lavender is familiar and beloved—it’s a powerful nervine, helps reduce anxiety, promotes relaxation, and restores a sense of well-being to the frazzled.

PLANTING CONSIDERATIONS ✽ Likes full sun and well-drained, sandy soil ✽ Marginally hardy, needs heavy mulch during winter

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✽ Does not require highly enriched soils but after subsequent

seasons may benefit from a topdressing of compost or organic fertilizer ✽ Can be grown from seeds or vegetative cuttings cut from soft stems; set transplants 12 to 16 inches apart when roots are well-established ✽ Can take a couple of seasons to become established and produce a solid blossom crop, but will continue to produce well for five or six years before dropping off ✽ Prune plants after second season, leaving one to two inches of green growth above woody section HARVEST AND USE: Lavender produces abundant blossoms after the first season and should be harvested for medicinal purposes when it’s beginning to bloom but before all the flowers are fully open. To harvest lavender, use a sharp knife to cut off the flowering stalks a couple of inches above the leaves, then pick the small blossoms off the plant if you’d like to separate them. The stems also contain essential oils. To dry lavender, lay out the flower stalks in a single, compact layer on drying racks out of direct light, and dry at 100 to 110 degrees. Lavender should dry in a couple of days. When dry, the blossoms will rub off the stems easily. SIMPLEST PREPARATION: Toss a handful of fresh or dried lavender buds in your bathtub and soak away. Place a vase of lavender stems next to your bed to help you relax in the evening. Infuse fresh or dried blossoms for four to six weeks by filling a jar half full of blossoms then covering the plant material with olive oil or other good quality plant-based oil to make a relaxing massage oil. You can also add this oil to your favorite healing salves (do not ingest).

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Calendula (Calendula officinalis)

The more than 100 varieties of calendula, often referred to as pot marigold (not the same as ornamental marigolds, Tagetes spp.), have blossoms ranging from tiny and yellow to big sunbursts of 3-inch orange flowers. The strikingly beautiful flowers are sticky and fragrant, containing medicinal resins. People and pollinators alike flock to its lovely color and sunny disposition. Calendula is a favorite for both first-aid kits and cosmetic purposes and is used in topical applications such as liniments, salves, oils, creams and serums. Its blossoms are used to heal burns, cuts and skin abrasions. Not only does calendula promote cellular healing, it’s also antiseptic and antimicrobial and helps fight infection. Calendula can also be used to clean wounds and is often paired with spilanthes, myrrh and peppermint to use as a mouthwash. Internally, calendula is a strong lymphatic, excellent for tonifying the lymphatic system and flushing toxins. Calendula is a cooling herb that has antiinflammatory and bitter properties and can be taken internally in tea or tincture form. PLANTING CONSIDERATIONS ✽ Self-seeding annual that grows best in full sun and well-

drained soil rich in organic matter ✽ Sow seeds 1⁄4 to 1⁄2 inch deep in weed-free bed; or start with

transplants to outcompete weeds; start with new seed or transplants each season; thin plants to 1 foot part ✽ Somewhat susceptible to aster yellows disease; avoid planting near other members of the aster family ✽ Consider mulching beds to reduce weed pressure, which can compromise yields and plant vigor ✽ Generous bloomer; harvest every few days from early summer to first killing frost in fall to keep plants producing; always deadhead blossoms that are beginning to go to seed ✽ ‘Erfurter Orangefarbige’ is a commercial variety bred to produce lots of large, dense flowers high in resin content

HARVEST AND USE: Harvest calendula by hand when blossoms are fully open but before they begin to go to seed. Do this during the heat of the day, when blossoms are open and resin concentrations are high; fingers should get sticky when picking. Drying calendula can be tricky because different parts of the blossoms dry at different rates. For optimum quality, dry blossoms in a single layer in complete darkness at 95 to 100 degrees with fans blowing over drying rack. Food dehydrators work well, too. It can take a week or more to get blossoms completely dry. Even the most experienced herbalist can misstep drying calendula, so check dried calendula every couple of days for two weeks—to check, put dried flowers in a jar with a lid. If moisture accumulates inside the jar, the calendula is not fully dry. Preserve fresh calendula for topical use by making an infused oil: Simply fill a glass jar halfway with herbs, cover with oil, stir and cover. Shake daily for two to eight weeks, then strain and use externally (do not ingest). We like to infuse our calendula oil in the full sun for increased extraction. SIMPLEST PREPARATION: Steep a tablespoon of fresh or dried calendula flowers in boiling water for 10 minutes or so, and use a cotton swab or cloth to apply the solution to cuts and burns.

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✽ Easily propagated from seeds (sow thinly and cover lightly)

or vegetative cuttings taken in early spring, planted in potting soil and kept well watered; thin plants to 12 inches apart ✽ Plant in a low-traffic area to avoid stinging people; nettle can be a vigorous self-seeder so remove seed heads before they ripen or plant in an isolated place. ✽ Red Admiral butterfly larvae are a major pest; manage with handpicking or applying raw neem oil preparations, which are not injurious to beneficial insects

Stinging Nettle (Urtica dioica)

Perennial stinging nettle, hardy to USDA Zones 2 to 10, is an amazing medicinal plant, a superfood, and a source of fiber that can be used like hemp. The square stems and lanceshaped leaves are covered with fine hairs containing formic acid that can produce an itchy sting if you touch them. Wear gloves and long sleeves for harvest. Nettle is an incredible, nutrient-dense, tonic herb that is fortifying to the body, full of chlorophyll, vitamins, minerals, micronutrients and protein. It’s wonderful for promoting liver and kidney health and feeds the entire body. It’s a superfood that restores health and vitality. Nettle can be used in many ways: in teas, extracts and powders. Nettle is also an amazing spring green to eat in soups and casseroles and is delicious steamed, sautéed or braised. Once dried or cooked, nettle loses its sting. It has astringent, anti-inflammatory properties and can be used to treat and prevent allergies, urinary tract infections and liver imbalances. The roots and seeds are also medicinal and work well to reduce prostate inflammation. PLANTING CONSIDERATIONS ✽ Hardy perennial grows well in full sun to partial shade ✽ Thrives in soils rich with organic matter ✽ Prefers adequate moisture but can tolerate dry conditions

HARVEST AND USE: Harvest leaves at early stages of growth all the way to the onset of flowering, but before the plants set seed. Cut stems 12 inches above the base of the plant to encourage further growth for a second and sometimes third harvest. Nettle leaves dry easily on the stem and should be placed whole in a single layer on drying racks. Dry at 95 to 100 degrees, out of direct light in good airflow. Remove leaves when they easily break off the main stems but before stems lose all pliability. SIMPLEST PREPARATION: Nettles are a great example of food as medicine and can be used as a “replacement green” in any recipe that calls for steamed, braised or sautéed greens. One of my favorite recipes is nettle soup made with lots of garlic and chicken bone broth. My wife, Melanie, makes a delicious nettle spanakopita. Nettle leaves can become tough late in the season, so use them while they are young and tender.

JEFF CARPENTER is a farmer and co-owner, with MELANIE CARPENTER, of Zack Woods Herb Farm in Hyde Park, Vermont (zackwoodsherbs.com). The growing information presented here has been adapted from Jeff and Melanie’s excellent book, The Organic Medicinal Herb Farmer (available at motherearthliving.com/store). The data comes from more than 15 years of records kept at their farm, partially augmented with data currently available in the industry.

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Growing, Harvesting & Using Chives Discover the many healthy ways to use this attractive, easy-to-grow, cancer-fighting perennial. BY M I C H E L L E S C H O F F R O CO O K WHEN MOST PEOPLE THINK of chives (if they think of them at all) they primarily think of a garnish atop a baked potato, soup or salad. But chives are much more than just a garnish and warrant consideration as both a dietary and medicinal staple, particularly as we deal with increasingly virulent infection strains and rapidly rising cancer rates. Chives, a member of the Allium family, which includes garlic and onions, have been found to be effective against serious bacterial infections and are useful in cancer prevention and treatment. This beautiful perennial herb is a great addition to almost any meal and any garden.

A Brief History of Chives People have used chives for more than 5,000 years. Native to Asia, chives were originally consumed by the Chinese and now are a part of many cuisines throughout Asia, Europe and North America. Colonists brought chives with them to America. More than a century ago, the Roma used chives in fortune telling. A person would take a bunch of leaves and toss them onto a bare wooden table. Then the fortune-teller would determine his or her future prospects based on the configuration of the leaves.

Growing Chives Chives are grown from bulbs that return every year with minimal care. The bulbs are so tiny you may not even know they are there. The foliage grows about 18 inches high in clusters similar to grass, except the blades are circular and hollow inside. Chives thrive in most climates. When in bloom, they produce beautiful pink to purple flowers, making them a lovely decorative addition to edible gardens. Chives prefer well-drained and thoroughly weeded soil, as they need adequate space. Plant about six bulbs in a cluster about 8 inches from other plants or additional chive clusters. Every few years, divide up some of the chive bulbs and move them to a new location. They require minimal water. The easiest way to tell when chives need watering is to pay attention to the tips of the leaves. If they look a bit dry, it’s time to water the plant. Avoid any heavy applications of nitrogen fertilizers. In the garden, chives help repel some insects and mildew. They are also easy to grow in pots indoors or outdoors. MICHELLE SCHOFFRO COOK is the international best-selling author of 60 Seconds to Slim and The Probiotic Promise. Visit her website at drmichellecook.com for more information.

84 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

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SCIENCE SAYS

Try this creamy, dairy-free cheese spread on baguette slices and topped with additional chopped chives.

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Harvesting and Using Chives Using scissors, snip outer leaves of chives as needed about 2 inches above the base of the plant. After the plant has flowered, snip the flowering stems back to about 2 inches as well. To dry chives, cut off sprigs about 2 inches above the soil, wash, lay out on a baking sheet and dry in a 200-degree oven for an hour or two, or until completely dry. Once dry, store whole or cut into small pieces in an airtight container for up to a year. Fresh chive flowers are also edible (just ask the deer in my area) and are delicious and beautiful atop a mixed green salad or soup. The fresh or dried leaves are a delicious addition to potato and fish dishes. Chives are traditional in the Russian and Polish soft cheese known as tvorog, but can be used to flavor any soft cheese. Chives are also a delicious addition to gravies and sauces.

ANTIBACTERIAL Æ WONDER: In a study published in the medical journal Molecules, French scientists found that chives demonstrated antibacterial action against the five tested strains of bacteria, including Staphylococcus, Listeria, Salmonella, Campylobacter and E. coli. They also found that chives were most effective against these bacteria when the chives were in their raw state and that they lost effectiveness as they were heated.

CANCER PREVENTION Æ POWERHOUSE: Exciting new research published in the medical journal Cancer Prevention Research found chives have potent cancerprevention properties, particularly against gastrointestinal cancers. The researchers at the National Cancer Institute and the U.S. Department of Agriculture believe that the plant’s naturally present sulfur compounds are likely responsible for its impressive anticancer effects.

Æ

CANCER FIGHTER: Not only do chives help prevent cancer, the herb has also been found to stop existing cancer cells from proliferating, thereby halting or slowing the spread of cancer. Although most studies explore the use of chive leaves, in a study published in the medical journal Molecules, researchers determined chive flowers are not only pretty but also have this potent anticancer ability.

Æ SORE THROAT AID: Scientists at the University of Medicine and Pharmacy in Romania assessed the longstanding traditional use of chives as a sore throat aid. Their findings, published in the Journal of Physiology and Pharmacology, indicate that an extract of chives is an effective sore throat remedy, largely due to the herb’s anti-inflammatory properties.

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RECIPE

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DAIRYFREE SOFT CHEESE WITH CHIVES This is my favorite probiotic-rich, dairy-free cheese. It’s creamy but sliceable. Although it melts well, I don’t recommend heating it as you’ll destroy the beneficial cultures. 1 cup raw, unsalted cashews 1 cup water, preferably filtered or unchlorinated 1 capsule probiotics or ½ teaspoon probiotic powder 1 ⁄3 cup coconut oil, melted but not hot 1 tablespoon dark miso ¼ teaspoon sea salt 2 tablespoons fresh or dried chives, chopped

1 . Soak cashews in water for 8 hours or overnight. 2 . Blend cashews with just enough of their soaking water to create a smooth texture. Pour the blend into a glass or ceramic bowl. 3 . Empty the contents of the probiotic capsule or add the probiotic powder; stir together. Cover with a cloth and allow to ferment for 8 to 12 hours, depending on taste preference. The longer it ferments, the stronger the flavor will be. 4 . Blend in all remaining ingredients together except chives. Once blended, gently stir in chives. Adapted with permission from The Probiotic Promise by Michelle Schoffro Cook, available at motherearthliving.com/store. WWW.MOTHEREARTHNEWS.COM

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Growing, Harvesting & Using Dandelion Dandelion is much more than just a weed. The tasty plant offers potent natural medicine, too. BY M I C H E L L E S C H O F F R O CO O K

DANDELION ROOT IS AN HERB in serious need of an image makeover. Cursed by those in search of perfect lawns, dandelion (Taraxacum officinale) is frequently viewed as a pest. I prefer to let these resilient and prevalent flowers grow. That’s because, in addition to dandelion’s excellent nutritional benefits, it has scientifically proven medicinal properties and an extensive history of use. Dandelion is increasingly being shown in research to help fight cancer, prevent osteoporosis, treat Alzheimer’s disease and much more.

A Brief History of Dandelion An Arabian doctor first recorded dandelion’s curative properties in the 10th century. Dandelion was once called “piddle bed” because of its ability to increase urine flow. The French call it a similar name: pissenlit. For those who don’t speak French, en lit means “in bed.” I’ll leave you to figure out the rest. As far back as 1880, studies have shown dandelion is an effective treatment for hepatitis and swelling of the liver. Another German study proved dandelion root improved jaundice and reduced gallstones. Newer research shows dandelion root protects the liver against some harmful toxins, such as the carbon tetrachloride that is used in cleaning products and building materials.

Growing Dandelion I probably don’t have to give you any advice on how to grow dandelion, other than to stop using pesticides if you’re using them, and to cut your grass less often. By cutting your grass less frequently you’ll increase the likelihood that the yellow dandelion flowers will go to seed (the puff-ball type heads). When that happens, the wind blows them and helps ensure they increase in numbers in your yard.

Harvesting and Using Dandelion Due to potential pesticides and pollutants, I only recommend harvesting dandelion from your lawn if you live away from high traffic areas and are certain the lawn hasn’t been sprayed in several years. If that rules out eating dandelions from your yard, you can likely find the greens at farmers markets. Dandelion greens taste best when using the small, young leaves—note that these leaves show up before the telltale flowers. By the time the yellow flowers have arrived, the leaves are large and bitter. Dandelion greens can be added raw to salads or sautéed with a little garlic and oil. Alternatively, they can be hung upside down until the leaves are dry and then stored for up to a year for use in tea. 86 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

On the other hand, if you’re after dandelion root, look for the largest plants. I’ve found it easiest to harvest the roots after a rainfall when the ground is still soft and the roots come out whole. To improve the flavor of the roots, roast them at 200 degrees for an hour or two, until they have browned. You may then grind them up using a high-powered blender or coffee grinder, and add them to smoothies. The roasted root tastes a bit like coffee and chocolate. I’m a huge fan and drink a daily smoothie made with almond milk, a handful of raw cashews and a tablespoon of roasted dandelion root powder. To take purchased dandelion supplements for any of the conditions that follow, try 1 to 2 teaspoons of dandelion root extract or 500 to 2,000 mg via capsules daily. You can also make a decoction—a type of tea made by boiling (rather than steeping, as you might with leaves or flowers) the roots, stems or seeds of herbs to extract their medicinal properties. Use 2 teaspoons of powdered, roasted dandelion root per cup of water. Bring to a boil and simmer for 45 minutes. Make a large

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RECIPE

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ROASTED DANDELION ROOT “COFFEE” If you’re using raw dandelion roots, cut them into small chunks, and roast in a 200degree oven for 1 to 2 hours depending on whether you prefer a light or dark roast flavor. Let cool, and then grind in a high-powered blender or coffee grinder. Store powder in an airtight glass jar for up to six months. TO USE: Add 1 to 2 tablespoons to almond or coconut milk, along with a dash of stevia (a naturally sweet herb that doesn’t affect blood sugar levels). Blend and pour over ice for a delicious, natural and highly therapeutic iced beverage. Or steep 1 to 2 tablespoons of roasted dandelion grounds in 1 cup of hot water for hot dandelion coffee. Because it is powdered, the medicinal compounds are extracted similar to brewing tea, as opposed to decocting whole chunks of root. If you prefer not to harvest your own dandelion roots, you might opt for buying bulk dandelion root from a healthfood store, then roasting and grinding it. Or look for dried, roasted, ground dandelion root, often labeled “coffee substitute,” at health-food stores or online. MICHELLE SCHOFFRO COOK is the international best-selling author of 60 Seconds to Slim, Be Your Own Herbalist and The Probiotic Promise.

Dandelion tea offers large quantities of the bonebuilding mineral boron.

enough batch that it won’t just evaporate during the cooking time, such as enough for three days (3⁄4 cup powdered root boiled in 9 cups of water), which is the maximum recommended storage time in the fridge. Drink 1 cup three times daily. A third option is to use 1 teaspoon of alcohol-based dandelion tincture three times daily. You need only take dandelion in one form, not all three at the same time. BLOOD SUGAR BALANCER AND DIABETES SUPPORT: Dandelion contains the natu-

ral substance alpha-glucosidase, which is nature’s blood sugar reducer. It has been used for many years to treat diabetes. People with diabetes should work with a physician to monitor blood sugar levels, as dandelion tea is so effective it often helps people reduce their medications. ENERGIZER: In a study published in the

journal Molecules, researchers found that animals given dandelion had a reduction in fatigue and a boost in immunity. ANTICANCER POWERHOUSE: Dandelion might show the greatest promise in its ability to fight cancer. One of the most exciting studies about dandelion’s anticancer abilities was published in the journal Evidence-Based Complementary and Alternative Medicine. Canadian scientists found that after 48 hours of exposure to

the dandelion extract, human cancer cells began to die off. The study also found that dandelion was effective on cancer cells that were resistant to chemotherapy. Other research published in the International Journal of Oncology found that a dandelion leaf tea decreased the growth of breast cancer cells, while a tea made from the root blocked the ability of cancer cells to invade healthy breast and prostate tissues. In another study published in the online medical journal PLoS One, researchers found an extract of dandelion root was able to selectively and efficiently kill cancer cells without toxicity to healthy cells. They concluded dandelion root has “great potential, as nontoxic and effective alternatives to conventional modes of chemotherapy available today.” OSTEOPOROSIS PREVENTER: Next to cabbage, dandelion shoots (the stems, leaves and flowers) have the highest amount of the bone-building mineral boron. According to the renowned herbalist James Duke, 10 grams (just under 1⁄2 cup) of dried dandelion shoots, taken throughout the day, provides more than 1 mg boron, which most people don’t get enough of, along with 200 mg calcium. Although that might sound like a lot of dandelion, drinking it as a tea makes it easier to ingest. Plus, calcium in this form is better absorbed than from other sources such as dairy products. WWW.MOTHEREARTHNEWS.COM

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Stress-Reducing Tea Garden Grow herbs at home that are perfect for a delicious and relaxing tea blend. BY M A R I E T TA M A R S H A L L M A R C I N

MANY OF US SUFFER FROM MINOR AILMENTS that can be treated with herbal teas. Whether we are coping with stress, fighting a cold or need help getting to sleep at night, herbs can help us meet our health needs. With this garden plan designed to create a relaxation-inducing tea, herbs will not only allow you to enjoy gardening, but also will be a ready source of natural stress reduction whenever you need them. Tea gardens are both beautiful and functional. The mingling scents and blending colors are wonderful sources of pleasure. Try pulling up a chair and drinking herbal teas in your garden and you’ll have a delightful experience. This specialty garden requires a chunk of garden land, but don’t despair if you don’t have much space; you can still select a few of the recommended herbs and plant them in containers. There are many ways to grow herbs we need while creating an appealing garden design, so let your imagination run wild as you customize this garden plan to your own space.

88 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Borage

Relaxation Garden Catnip

Hibiscus

Chamomile

de

r

Potted herbs

La ve n

These calming herbs at right provide all the ingredients you’ll need to make relaxing teas. For more enjoyment, incorporate a comfortable chair or chaise lounge near this portion of your garden where you can rest and sip your relaxing tea surrounded by garden scents. Make this garden your place of relaxation with a variety of soothing scents, shapes and blossoms. Lay flagstones as a long walkway between two small gardens, perhaps with a slightly wider section where you can put your bench or chaise lounge. A row of fragrant lavender follows the shape of the walkway and forms the edge of a border of oregano, lemon verbena, hibiscus, catnip, chamomile and borage. Nearby, plant a linden tree, which, in early summer, will produce aromatic yellow flowers. On the other side of the walkway, plant mullein, lemon verbena, sage and borage. To incorporate color and scent, add a few containers of herbs of your choice on either side of the walkway.

Oregano

Potted herbs

This article is adapted from Herbal Tea Gardens: 22 Plans for Your Enjoyment & Well-Being by Marietta Marshall Marcin. Check out the book (available at motherearthliving.com/store) for more plans to make health-promoting teas that address first-aid, tummy problems, arthritis, pain relief and more.

RECIPE |

Potted herbs

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TRY THIS

Potted herbs

Borage

Lemon verbena

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RELAXATION TEA This is a good tea to drink to aid digestion and help you go to sleep. 1 teaspoon crushed dill seed 1 teaspoon chamomile flowers 1 teaspoon dried lavender leaves Mix herbs. Infuse 1 teaspoon mixture in 1 cup boiling water. Steep 5 to 8 minutes, or to taste.

Lemon verbena

Sage

Mullein

Relaxation Garden Plants This is the quantity of each type of plant you will need to create the garden outlined here. If you don’t have the space for this full garden, simply select a few of these relaxing herbs to keep in pots indoors.

web extras

Visit motherearthliving.com/ relaxation-tea-garden to find more tea garden plans that feature herbs to promote good sleep and help manage colds and flu.

Borage: 2 Catnip: 1 Chamomile: 1 Hibiscus: 1 Lavender: 10 to 14

Lemon verbena: 4 Mullein: 3 to 5 Oregano: 1 Potted herbs of your choice: 4 Sage: 1 WWW.MOTHEREARTHNEWS.COM

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Tea Time Try these easy herbal teas for 10 common health problems. STEAMING, DELICIOUS HERBAL TEA can do more for us than act as an afternoon pickme-up. A wide variety of herbs have healing applications, and they can be administered as a lovely cup of tea. From classic calming herbs such as lavender and chamomile to garden standbys such as rosehips and sage—and even plants known as weeds such as dandelion—many herbs can help us feel better on a regular basis.

2. Lavender for Sleep Problems

Ginger and peppermint

A beautiful and fragrant addition to any garden, lavender has profound relaxing, calming and uplifting effects. A number of studies have shown this violet beauty to help slow the activity of the nervous system, improve sleep quality, promote relaxation and lift mood. It’s most popular as an aromatherapy aid, where it’s used in inhalation therapy to treat headaches and reduce stress, as well as a topical aid where its antifungal actions come in handy. But it also makes a wonderful healing tea. TO MAKE TEA: Harvest lavender flowers when the buds are just starting to open for the highest quality, according to Rosemary Gladstar’s Medicinal Herbs. Steep 4 teaspoons fresh lavender buds in 1 cup boiling water for 10 minutes, then enjoy!

3. Peppermint for Indigestion

1. Chamomile for Anxiety Although chamomile is a gentle healer, it’s still highly effective. This yellow daisylike flower is a popular medicine among herbalists, as it’s known to treat a variety of ailments. The flowers contain high amounts of the volatile oil azulene, which has antiinflammatory properties. Chamomile is also a popular remedy to reduce anxiety and quiet the mind for sleep. TO MAKE TEA: Gather 1 teaspoon dried or 2 teaspoons fresh chamomile flowers and steep in 1 cup boiling water for 15 to 20 minutes. The longer it steeps, the more bitter it will taste.

Renewing, refreshing and energizing peppermint is the perfect herbal pick-me-up. It’s renowned as a digestive aid—use this aromatic herb to relieve nausea and gas. Several studies have shown it to be effective at treating symptoms of indigestion and irritable bowel syndrome. Its main active agent, menthol, also works as a decongestant and may help loosen phlegm and break up coughs during cold and flu season. TO MAKE TEA: Steep 1 teaspoon dried peppermint leaves in 1 cup boiling water for 10 minutes. Drink four to five times per day between meals. WWW.MOTHEREARTHNEWS.COM

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Rose bushes that are not deadheaded develop rosehips—one of the most wonderful immune-boosting sources of vitamin C.

4. Ginger for Nausea We naturally associate this pungent herb with winter, thanks to its warming properties. In addition to helping boost circulation during cold weather, the fragrant root is also known to soothe upset stomachs and help ease nausea in general, especially from motion sickness. It is also known to help with the nausea pregnant women can experience. TO MAKE TEA: Steep three to five thin slices of ginger root in boiling water for three minutes; strain. You can also grate the ginger root into a tea ball; steep for three minutes.

5. Raspberry for Menstrual Cramps Raspberry leaf is naturally rich in nutrients, including magnesium, potassium, iron and B vitamins. Thanks to its unique components, it’s perfect for the female reproductive system. Use it to soothe menstrual cramps, as it can strengthen the uterus and pelvic muscles. Its astringent properties also make it wonderful for alleviating motion sickness and dispelling diarrhea. It helps “dry up” the mucous membrane of the intestine. Note: Raspberry leaf should not be taken during pregnancy. TO MAKE TEA: Steep 1 tablespoon dried raspberry leaf in 8 ounces boiling water for at least five minutes. If using fresh leaves, Dr. Andrew Weil suggested first picking leaves off their brambles, hanging them to dry, then steeping them in boiling water. Drink up to 6 cups a day for acute problems as needed. |

RECIPE

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CALMDOWN TEA Herbalist Christopher Hobbs suggests this blend of herbs for anxiety or insomnia. All the ingredients are classic, good-tasting calmatives. If there is one herb you don’t like, feel free to omit it. ¼ cup dried chamomile flowers ¼ cup dried linden flowers ¼ cup dried catnip leaves

¼ cup dried lemon balm leaves ¼ cup dried skullcap leaves

1 . Blend herbs and store in a capped jar away from heat and light. 2 . Boil 2 cups water. Remove it from the heat and add 2 teaspoons tea blend. Cover and steep for 15 minutes. Strain into a large mug and drink 1 cup 3 or 4 times a day or as needed.

92 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

6. Lemon Balm for Anxiety Linden flower

Lemon balm is renowned for its treatment of anxiety. It’s also known as a natural relaxation aid. Researchers reported finding that lemon balm helped nix anxiety in the journal Phytotherapy Research. The herb has also been shown to inhibit viruses, such as the herpes virus that causes cold sores and even HIV. It also can help fight headaches and reduce insomnia. TO MAKE TEA: Steep 1 to 2 teaspoons of dried lemon balm per cup of boiled water. Let steep until it’s cool enough to drink.

Derived from the Chinese chá, “chai” means tea in much of the world, including Asia, Eastern Europe, parts of Africa and Brazil.

7. Basil for Bad Breath Basil is an excellent source of vitamins A and K, plus a good source of vitamin C and manganese. It is also rich in antioxidants and has antibacterial properties. Research showed the natural volatile oils in basil inhibited multiple drug-resistant strains of E. coli bacteria. Basil also makes an absolutely delightful breath refresher.

develop rosehips, which are full of seeds and sometimes pulp. They make a wonderful source of immune-boosting vitamin C and have even been used in the past to treat scurvy. In fact, by volume, rosehips contain about 20 times the vitamin C as oranges.

TO MAKE TEA: Steep 2 teaspoons dried basil leaves in 1 cup boiling water for 20 minutes. Strain and sweeten, if desired.

8. Sage for Sore Throats

10. Dandelion for Bone Health

This garden staple is easy to grow, beautiful in the garden and has the benefit of making a throat-soothing tea. Its antimicrobial properties help you fight off colds, as well as treating the accompanying symptoms such as a sore throat. Note: Avoid using sage if you have epilepsy.

Although it’s generally regarded as a weed, this plant is packed with essential minerals such as iron, potassium and beta-carotene, plus vitamins A, C and D. Combined with a physically active lifestyle, the powerful punch of vitamin D in dandelion tea can help build strong bones and ward off osteoporosis. (To read more about this, visit motherearth living.com/build-strong-bones.) The young, delicate leaves are also delicious in a salad or steamed with garlic and chili pepper flakes.

9. Rosehips to Boost Immunity Rose bushes that are not deadheaded (removing dead flower heads to encourage more blooming) by a gardener

RECIPES

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BASIC BLACK CHAI Chai contains some of the world’s healthiest spices, including cinnamon, ginger and cloves. If you prefer, omit the milk and honey and offer them separately.

TO MAKE TEA: Combine 4 tablespoons whole dried rosehips with 4 cups water in a saucepan. Cover, bring to a boil, then simmer for five minutes. Strain into a teapot, and drink when sufficiently cool.

TO MAKE TEA: Combine 3 teaspoons dried sage leaves or 10 fresh sage leaves and 1 cup boiling water. Let steep five minutes. Then strain and enjoy. HOWARD LEE PUCKETT

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TO MAKE TEA: Boil 1 quart water. Turn off heat and add 4 tablespoons dandelion leaf. Cover and steep 30 to 60 minutes, then strain.

1½ cups cold water One 2-inch piece cinnamon stick, broken 2 heaping teaspoons black tea Seeds of 3 cardamom pods One (¼-inch-thick) slice fresh ginger 3 whole cloves 2 black peppercorns ¼ to ½ cup milk 1 to 2 tablespoons honey or sugar

1. Bring water to a boil in small saucepan. Add cinnamon, cover, remove from heat; steep 2 minutes. Return pan to heat; bring to a boil. Add tea, spices, milk, and honey; cover, and remove from heat. Steep 3 minutes. 2. Pour mixture through fine wire-mesh strainer into warm teapot, discarding solids. Garnish with cinnamon sticks.

BONEBUILDING TEA These herbs all work to build stronger bones. Oatstraw Nettle leaf Dandelion leaf Raspberry leaf Red clover flowering tops Horsetail shoots

1. Blend herbs in equal parts. Store in a capped jar away from heat and light. 2. Boil 1 quart water. Remove from heat and add 4 tablespoons tea blend. Cover and steep 30 to 60 minutes, then strain. Drink 3 to 4 cups a day. WWW.MOTHEREARTHNEWS.COM

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65 Botanical Remedies

Use this guide as a jumping-off point for inexpensive, gentle herbal health solutions. BY M I C H A E L C A S T L E M A N

Ailment

Herb

Acne

Calendula, aloe vera, topical tea tree oil

Alcoholism

Evening primrose, kudzu

Allergy

Chamomile

Alzheimer’s disease

Ginkgo, rosemary

Angina

Hawthorn, garlic, willow, green tea

Anxiety and stress

Hops, passionflower, valerian, chamomile, lavender

Arteriosclerosis

Garlic

Arthritis

Capsicum, ginger, turmeric, willow, cat’s claw, devil’s claw

Asthma

Coffee, ephedra, tea

Athlete’s foot

Topical tea tree oil

Attention-deficit disorder

Evening primrose oil

Bad breath

Parsley

Boils

Topical tea tree oil, topical garlic, echinacea, eleuthero, ginseng, rhodiola

Bronchitis

Echinacea, pelargonium

Burns

Aloe vera

Cancer

Bilberry, blackberry, cocoa (dark chocolate), green tea, garlic, ginseng, maitake mushroom, pomegranate, raspberry, reishi mushroom, turmeric

Canker sores

Goldenseal

Colds

Echinacea, andrographis, ginseng, coffee, licorice root (sore throat), tea (nasal and chest congestion)

Congestive heart failure

Hawthorn

Constipation

Apple, psyllium seed, senna

Cough

Eucalyptus

Depression, mild to moderate

St. John’s wort

Diabetes, type 2

Garlic, beans (navy, pinto, black, etc.), cinnamon, eleuthero, flax seed, green tea

Diabetic ulcers

Topical comfrey

Diarrhea

Bilberry, raspberry

Diverticulitis

Peppermint

Dizziness

Ginger, ginkgo

Earache

Echinacea

MICHAEL CASTLEMAN is one of the nation’s leading health writers. Visit mcastleman.com for more information.

94 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

Treat eczema with borage seed oil. Q Ease hay fever with butterbur. Q Diminish varicose veins with horse chestnut. ■ Relieve diabetic ulcers with comfrey.

Ailment

Herb

Eczema

Chamomile, topical borage seed oil, evening primrose oil

Fatigue

Cocoa (dark chocolate), coffee, eleuthero, ginseng, rhodiola, tea

Flu

Echinacea, elderberry syrup (see also “Colds”)

Gas

Fennel, dill

Giardia

Goldenseal

Gingivitis

Goldenseal, green tea

Hay fever

Stinging nettle, butterbur

Herpes

Topical lemon balm, topical comfrey, echinacea, garlic, ginseng

High blood pressure

Garlic, beans, cocoa (dark chocolate), hawthorn

High blood sugar

Fenugreek

High cholesterol

Apple, cinnamon, cocoa (dark chocolate), evening primrose oil, flax seed, soy foods, green tea

Hot flashes

Red clover, soy, black cohosh

Impotence

Yohimbe

Indigestion

Chamomile, ginger, peppermint

Infection

Topical tea tree oil, astragalus, echinacea, eleuthero, garlic, ginseng, rhodiola

Insomnia

Passionflower, evening primrose, hops, lemon balm, valerian

Irregular heartbeat

Hawthorn

Irregularity

Senna, psyllium seed

Irritable bowel syndrome

Chamomile, peppermint

Lower back pain

Thyme (thymol), oregano (carvacrol), white willow bark

Menstrual cramps

Raspberry leaf, chasteberry

Migraine

Feverfew, butterbur

Morning sickness

Ginger

Motion sickness

Ginger

Muscle pain

Capsicum, wintergreen

Nausea

Ginger

Premenstrual syndrome

Chasteberry, evening primrose

Ringing in the ears

Ginkgo

Seasonal affective disorder

St. John’s wort

Shingles

Capsicum

Sore throat

Licorice, marshmallow, mullein

Stuffy nose

Echinacea

Tonsillitis

Goldenseal, astragalus, echinacea

Toothache

Willow, clove oil

Ulcers

Aloe, licorice

Varicosities

Bilberry, horse chestnut

Yeast infection

Garlic, goldenseal, pau d’arco

Treat infections with garlic. Q Help prevent cancer with bilberry. Q Allay stress with chamomile. Q Reduce hot flashes with red clover. Q Relieve gas with fennel.

WWW.MOTHEREARTHNEWS.COM

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Until man duplicates a blade of grass, nature can laugh at his so-called scientific knowledge. Remedies from chemicals will never stand in favorable comparison with the products of nature, the living cell of the plant, the final result of the rays of the sun, the mother of all life. THOM AS EDISON

96 THE MOTHER EARTH NEWS GUIDE TO TURMERIC & SUPER HERBS

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Rash Relief This powerful herbal lotion is designed to relieve the pain and itch of eczema. while correcting the cause and repairing the skin. A healthy and natural approach to correcting skin rash without dangerous drugs.

Hot-Flashes For severe pre-menstrual syndrome and menopausal Hot-Flashes, this herbal decoction spray relieves the symptoms of %,/*,+) Ɲ2 121&,+0ǽ  &1% ,+1&+2"! use, it actually reduces the frequency and &+1"+0&16 ,# %,1ȒƝ0% , 2/+ "0ǽ  )+ " your hormones naturally and without BHT.

A Note from Steve Dear friends, I developed these natural healthcare products to empower you in your quest for natural healing. They represent the best solutions that I have found through years of laboratory, clinical and experiential research and development. I encourage 6,21,0""4%14"%3"1,,ƛ"/+!1, ,+1 1204&1%6,2/ questions. Regain control of your health without resorting to surgery or drugs! Best of Health, Steven Frank Founder, Innovative Herbalist Nature’s Rite

Natural products that work! For more products & more savings, visit

www.MyNaturesRite.com or call 800-991-7088

Let nature be your teacher. —William Wordsworth

Graduate Degrees in Holistic Nutrition, Herbal Medicine, and more Maryland University of Integrative Health is one of the nation’s only accredited graduate schools with an academic and clinical focus on natural health. +HUHWKHDELOLW\WREHVHOIUHÀHFWLYHDQGFXOWLYDWHDKHDOLQJSUHVHQFHLVDVFULWLFDO WR\RXUDFDGHPLFVXFFHVVDVFRPSHWHQFHLQ\RXUFKRVHQ¿HOG 08,+RIIHUVJUDGXDWHSURJUDPVLQ Nutrition and Integrative Health | Herbal Medicine | Health & Wellness Coaching +HDOWK3URPRWLRQ_$FXSXQFWXUHDQG2ULHQWDO0HGLFLQH_