Passion fruit peel may alleviate symptoms of asthma

Asthma, or airway inflammation and mucus secretion, can cause wheezing, coughing, and dyspnea. According to the HerbClips article "Efficacy of Purple Passion Fruit Peel Extract in Alleviating Asthmatic Symptoms in Adults," about 17 million people in the U.S. have asthma, an increasing number, which has led to increased interest in the use of nutritional protocols to control asthma.

Purple passion fruit Passiflora edulis peel (PFP) has a history of use with health challenges. In South American folk medicine, extracts of the peel have been used with anxiety, insomnia, asthma, and bronchitis. The extract contains three antioxidants (cyanidin-3O-glucoside, quercetin-3O-glucoside, and edulilic acid) and was "shown to modulate nitric oxide in hypertensive rats."

In a 2008 study with 42 subjects, all participants showed wheeze symptoms at baseline, but only 19.1 % of subjects who took PFP and 78.9% of participants in the placebo group showed symptoms at the end of the study. In addition, "of the approximately 90% and 79% of subjects in the PFP and placebo groups, respectively, with shortness of breath at baseline, approximately 10% and 37%, respectively, had symptoms after treatment. Of the nearly 100% of subjects with cough at baseline, approximately 20% and 50% of subjects in the PFP and placebo groups, respectively, had symptoms after treatment."

These results show that passion fruit peel extract significantly improves asthmatic symptoms after four weeks of usage without adverse effects. The authors of the study concluded that: "PFP extract may be safely offered to asthmatic subjects as an alternative treatment option to reduce clinical symptoms."

References:

Watson RR, Zibadi S, Rafatpanah H, et al. Oral administration of the purple passion fruit peel extract reduces wheeze and cough and improves shortness of breath in adults with asthma. Nutr Res. 2008;28: 166-171.

Based on article © Brenda Milot, ELS, "Efficacy of Purple Passion Fruit Peel Extract in Alleviating Asthmatic Symptoms in Adults," HerbClip

Image © http://www.flickr.com/photos/17548490@N00/1608949872/sizes/s/#cc_license

ABC’s Blumenthal Quoted in AP Article on Supplements for Pets

The Associated Press released an article yesterday regarding supplements for pets, which included quotes from ABC Founder and Executive Director Mark Blumenthal.1 The AP article, written by Marilynn Marchione, focuses primarily on concerns over the quality and effectiveness of supplements for pets—particularly those that are intended to offer nutritional and/or other support for arthritis and other joint conditions. The article has already been distributed through several major media outlets.

The article quotes Blumenthal as stating that quality problems have been associated with supplements, although many companies do a good job. Blumenthal is also quoted as stating that dogs and cats are unable to give their subjective assessments of a supplement’s efficacy, and that owners want to believe that the supplements they pay for are having beneficial effects on their pets.

These statements were pulled from an approximately 45-minute phone interview that Marchione conducted with Blumenthal on June 24, and many topics of that conversation and qualifications that Blumenthal provided were not included. For instance, Blumenthal discussed several companies that are conducting legitimate research on the benefits of supplements on companion animals (dogs, cats, horses), but these were not mentioned in the article.

The American Botanical Council published its own article on supplements for pets in HerbalGram issue 82, titled “The Expanding Market and Regulatory Challenges of Supplements for Pets in the United States,” written by HerbalGram Managing Editor Courtney Cavaliere.2 Marchione stated that she had read that article during her interview with Blumenthal, and she included a link to the HerbalGram article below her own AP story (found under the “On the Net” subhead).

In the HerbalGram article, Cavaliere pointed out that the nonprofit National Animal Supplement Council (NASC)—of which 90% of pet supplement manufacturers in the United States are members—has initiated many self-regulatory measures for the pet supplement industry. NASC created quality control guidelines and instituted risk monitoring procedures for the industry. Companies that manufacture supplements for pets that meet the NASC’s quality and safety protocols, and that have completed a facility audit, are able to use the NASC’s Quality Seal on their products. Although Marchione mentions the NASC and quotes its president Bill Bookout in her AP article, she fails to mention the NASC’s self-regulatory protocols or its Seal Program.

As noted previously, Marchione also fails to point out that some companies that manufacture supplements for pets are increasingly testing the effectiveness of their products. She quotes anonymous “veterinary experts” as saying that there is little evidence that joint-pain supplements for pets work, and she uses quotes from Blumenthal to support the idea that testing the efficacy of supplements for pets is particularly difficult. The HerbalGram article, however, includes information on a randomized, controlled clinical study to assess the efficacy of an herbal supplement called Pet Relief® (RZN Nutraceuticals, Orange Park, FL) for treating canine pain and lameness, which was initiated in October 2008 at Colorado State University. This study is testing a pet supplement for the very condition (arthritis) that Marchione focused on within her own article, yet she did not include any information about such trials, or quotes from researchers conducting such trials, within her own article.

The AP article on supplements for pets is the latest of a series of articles that Marchione has written about dietary supplements, beginning in June. These articles have been generally critical of complementary and alternative medicine and the supplement industry. Blumenthal provided some commentary on Marchione’s series, which was published in the July issue of ABC’s monthly electronic newsletter HerbalEGram and has also been posted on ABC’s homepage.3

>> To learn more about holistic nutrition classes, click here.

References

1. Marchione M. Tests reveal some pet supplements skimp on meds. Associated Press. July 9, 2009. Available at: http://www.google.com/hostednews/ap/article/ALeqM5iaIOY9TjrDQryHoiXy-FMcmfyrugD99B3A880

2. Cavaliere C. The expanding market and regulatory challenges of supplements for pets in the United States. HerbalGram. 2009;82:34-41.

3. Blumenthal M. AP publishes series on dietary supplements and CAM. HerbalEGram, July 2009;6(7). Available at: <http://abc.herbalgram.org/site/R?i=wJRkzsf4TV33qL56AOBr8Q..>http://cms.herbalgram.org/heg/volume6/07%20July/AP_Commentary.html?t=1246541625. Accessed July 9, 2009.

Create your own antiaging program in 6 steps

The June edition of More magazine features a special section called "Age proof your health." The article emphasizes two interesting points: 1. that health is primarily do-it-yourself, and 2. using a holistic* approach to health, you can create your own anti-aging program.

Here are six steps for creating your own anti-aging program based on More:

1. Set a time frame.

Pick a set time (they suggest 30 days) to focus on making lifestyle changes. Being specific focuses on your intention and creates a benchmark against which to measure progress.

2. Partner with a doctor.

To find an integrative medicine specialist to work with, More suggests the Arizona Center for Integrative Medicine. However, you can also alternative healthcare workers through the American College of Healthcare Sciences Practitioner Directory and on industry-specific sites like the National Association for Holistic Aromatherapy.

3. Get tested.

Standard tests will show areas of concern, including diabetes and heart disease.

4. Evaluate your diet.

You may want to work with a nutrition consultant, who can help you to develop healthy eating plans. *Incorporating organic herbs into your daily diet will impart additional vitamins and nutrients (and flavor!). For more information about cooking with herbs, download the free lecture Antioxidants and Herbs from the ACHS Apothecary Shoppe.

5. Develop and exercise routine.

Do something active every day. There is no single definition for what "active" means, which provides a great opportunity to make exercise work for you. That can mean taking a walk at lunch, joining a jogging group, or working with a personal training at the gym, to name a few.

6. Reduce stress.

Yoga and breathing exercises both help to reduce stress. For how-to techniques visit the American Institute of Stress website and download this free lecture about aromatherapy.

* What does holistic mean? Holistic is a whole person approach to health care, which emphasizes prevention, and optimal health through a balanced approach to mind, body, and spirit.

Make your own whole food granola bars

Making your own healthy, natural granola bars is fun and easy. Here's one recipe that will take you about half and hour from start to finish.


Happy Hippie Granola Bars

2 cups rolled oats
1/2 cup packed brown sugar ( store bought or make your own)
1/2 cup honey
1 cup dried fruit (any kind)
1 tbsp butter
1 cup wheat germ

Toast the oats and wheat germ on a cookie sheet for ten minutes (until lightly browned). Then
melt honey, butter, and brown sugar. Once it is melted, remove from heat and add oats, wheat germ, and dried fruits. Put into a square glass pan and let cool. Once cooled, cut into squares. You can store your granola bars in the refrigerator for about a week.

Have your own recipe to share? Please post to the blog so we can all build up our recipe boxes.

*Happy Hippie Granola Bars submitted by Melissa Klevans, Eng 101

Foraging for wild, medicinal plants and herbs

Foraging for wild food is not a "I just happened to see it" activity anymore. More and more websites are sprouting up with tips about what and how to forage native plants in your local neighborhood. So, what does "forage" mean? Generally, to forage for wild food is to search for and identify natural food sources safe for eating.

Whether in the country or an urban setting, wild foraging is a good way to incorporate local foods, including medicinal plants and herbs, into your everyday diet. For example, dandelion is a common weed found in many backyards. Medicinally, dandelion has a long history of use as a diuretic, tonic, and aperient. The tops can be eaten fresh in salads and the root, when dried, makes an excellent coffee substitute. (Before eating from the wild, make sure you have correctly identified the plant. For this, you may want to go foraging with a local expert or reference a reputable guidebook. Also, avoid plants that may have absorbed harmful toxins, such as plants growing by the roadside.)

In Portland, Oregon, where ACHS is based, some of the most commonly foraged foods include, pears, berries, walnuts, lavender, mint, and rosemary. (The ACHS Botanical Teaching Garden, for example, invites locals to cut fresh herbs. such as rosemary and chives, for personal use, and will host a U-Pick Lavender event in July.)

For information about wild foraging in Portland, check out the Urban Edibles website, and for foraging wild and edible plants in your area, check out foraging.com.

Click here for more information about upcoming ACHS community classes and to download free information about growing, harvesting, and using medicinal plants to support your health.

Studies show the benefit of vitamin D for asthma and allergies

Vitamin D, often thought of as the "sunshine vitamin," has more benefits than a sunny disposition. For example...did you know that vitamin D can help control allergies? According to a recent study in the May 1 issue of the American Journal of Respiratory and Critical Care Medicine, children with lower vitamin D levels were more likely to be hospitalized for asthma and had more allergies. That means, with regular levels of vitamin D, your kid's asthma and allergy symptoms may be significantly reduced.

How do you get more vitamin D, especially if it's not sunny? There are many sources, but for kids, perhaps one of the most friendly products is Kids Chewable DHA. In addition to vitamin D, fish oil is a natural source of vitamin A and Omega-3 fatty acid, which are essential nutrients.

Other foods with vitamin D include: salmon, tuna, sardines, milk, eggs, cheese, and many ready-to-eat cereals.

Now is the time for education. Take a moment to find out what natural health can do for you.

May is National Asthma and Allergy Awareness Month. Founded by the Asthma and Allergy Foundation of America, Awareness Month was established to educate clients, family, friends, and co-workers about asthma and allergy challenges, as well as how to live a full, healthy life with them.

Herbal medicine chest for busy moms

We all know that it is important to nourish ourselves by maintaining a healthy diet, exercising regularly, making sure we take care or our own needs as moms, and getting plenty of rest.

However, sometimes our kids have other plans for us! Whether it is a crying baby that keeps you up all night, over-committing ourselves, or just generally being off balance and on the verge of burnout- herbs can be an excellent ally! Fellow moms often ask me what herbs I like to use during busy or stressful times- below are some of my favorites! All of these herbs are safe to use while nursing and are also excellent for postpartum.*

Nutritive Herbs

• Milky Oats - Milky oats (tincture) will give me instant relief when I am on the verge of burnout and exhaustion, not thinking clearly, moody, and just plain overwhelmed. Milky oats are nourishing for the nervous system and can be taken over a long period of time. I notice the effects immediately, feeling revived and rejuvenated.
• Alfalfa- Alfalfa is packed with nutrients- a great addition to tea!
• Gotu Kola- Commonly used in Ayruvedic medicine, combined in a formula with other nervines, it reduces nervous exhaustion while at the same time promoting mental clarity.
• Nettle- One of the best nutritive herbs. This herb can be used daily. This is a great herb to use to revive yourself if you are feeling drained. The whole plant including the seeds is an excellent remedy for adrenal exhaustion, something a lot of mom's may experience when they juggling multiple tasks and don't take the time for self care. Nettles are packed with trace minerals and vitamins.
• Dandelion- Often thought of as just a weed, dandelion is a wonderful mildly bitter herb that has a long use in traditional herbal medicine as both a food and a beneficial medicinal remedy. Dandelion leaf can be eaten in salads, stir fry, the root roasted can be used as a coffee substitute and the dried root can be added to your tea blends.

Nervines

• Catnip- this herb will come in handy for both mom and baby. Not only does it have a gentle relaxing effect, it will reduce colic in your baby both through the breast milk, used alone as a tea, or used in a "gripe water" formula. Catnip in a tea along with slippery elm, chamomile, fennel, and infant massage helped my daughter with her colic symptoms tremendously.
• Chamomile- Another great herb for both mom and baby, it is not only relaxing it is a natural anti-inflammatory, and good for nervous tummies. So when your baby begins teething, chamomile is an excellent herb to have on hand to both relax you and your baby. Chamomile will also help with local inflammation of the gums when your baby is teething (apply tincture directly). I like chamomile combined with lavender as a tea for relaxation.
• Lavender- Gentle and relaxing to the nervous system, it is good for insomnia, as well as milk production & the let down reflex, combined with other herbs such as chamomile, fennel, catnip.
• Passionflower- I like this combined with other nervines in a nighttime tea, excellent for relaxation.
• California Poppy- Excellent for anxiety and insomnia.
• Lemon Balm- I like lemon balm combined with other herbs in a tea, the herb gives a general over-all good feeling. Calming effects will pass to your infant through the breast milk if you are nursing. Combines well with milky oats in tincture form.
• Motherwort- This herb is bitter, great for anxiety. I like this herb in tincture form.
• Skullcap- For the mom's with so much on their mind, new changes, over stimulation, a touch of the blues, exhaustion from lack of rest, I think this herb is one of the most valuable. It will nourish & restore your nervous system.
• Vervain- This herb will help when you are irritable and on the verge of the angry "I've had it and I just might lose it" cry. Great to combine with the skullcap and or milky oats in tincture form. Good for the emotional mood swings of PMS-safe to take over long periods of time.

Author Bio
Angie Goodloe graduated from the American College of Healthcare Sciences with her Diploma in Herbal Studies Master Herbalist and Holistic Nutrition Certificate in 2005. She also graduated from the East West College of the Healing Arts in 2003 and currently teaches holistic health courses online. To read more about Angie and her work, check out her blog: http://authenticmama.com/

*This is the opinion and/or claim of the author. It is always recommended that you consult with a primary health care provider before making significant changes to your diet or health care routine.

Garland chrysanthemum healthy addition to fresh soups and salads

Garland chrysanthemum Chrysanthemum coronarium greens are a traditional addition to chop suey and soup, according to an April 30 article by Vern Nelson in The Oregonian, "Get set for chop suey." An annual that grows from 1-4 feet tall, garland chrysanthemum has yellow flowers and, depending on the cultivar, can also have white tips.

For cooking, Nelson recommends these varieties:

• Broad leaf, which has a mild flavor
• Maiko, which has a vigorous flavor
• Round leaf, which has a milder flavor and bi-colored flowers
• Small leaf, which has serrated leaves
• Tiger ear, which has a strong flavor and broad leaves

To cook garland chrysanthemum, Nelson suggests you lightly "saute the leaves and stems or whole 4- to 6-inch seedlings with sesame seeds, garlic, ginger and soy sauce. Overcooking the leaves causes bitterness."

To also can eat the chrysanthemum raw in salads [like dandelion], add to "soups containing fresh ginger, or dunk in fritter batter and deep-fry." Nelson says that, "You'll detect flavors of carrot, celery, and juniper in round-leaved cultivars, and mesclun in most cultivars. The species and serrate-leaved varieties have a stronger, sometimes bitter finish [...]. The petals of all varieties have less flavor but look great in salads. The seeds can be sprouted and used in sandwiches or as salad."

To read the complete article, including tips for planting garland chrysanthemum, care, and harvest, click here.

© Nelson, Vern. The Oregonian, "Get set for chop suey." April 30, 2009.

Angela Stokes and Matt Monarch speak about holistic nutrition April 24

An event like this doesn't take place every day. If you have an interest in raw and living foods, finding answers to health concerns, or you're just looking for a great group of positive, green conscious people, you won't want to miss this event.

Matt Monarch and Angela Stokes, world-renowned raw food authors, educators, and lecturers will speak at the Meadow Park Building in San Luis Obispo, California, April 24, 6:30 p.m.-9 p.m. Monarch and Stokes produce an online TV show called The Raw Food World. In addition, Stokes runs Raw Reform, blogs, and speaks worldwide about the benefits of raw and living food, and Monarch has written books and blogs about the raw food lifestyle, and runs Raw Spirit.

For more information, go to Love, Life, and Laughter, the blog of ACHS holistic health alumni Stephanie Austin.

Claim your certified organic, shade-loving seeds

Just in time for spring seed starting...

Save money and improve your health by growing fresh culinary herbs from seeds. Your family will love that you are saving money and creating yummy flavor-filled meals, packed full of vitamins, and nutrients. This is true preventative medicine!

Growing your own herbs is easy. Even if you have a shady patio, there are several herbs that will thrive in partial shade. Parsley, anise, and hyssop “are among the best herbs for dappled light or areas that receive only a couple of hours of direct sun daily.”*

To help you get started, CLICK HERE. Order any gardening book from the Apothecary Shoppe's select list April 16-22, and we'll send you a free pack of certified organic, shade-loving seeds for every book you buy.

Never grown herbs from seed before? CLICK HERE for an introduction to seed starting. Watch videos on seed starting presented by Erika Yigzaw, ACHS Senior Vice President and Master Gardener.

Order any select gardening book April 16-22 and receive a free pack of certified organic, shade-loving seeds.

CLICK HERE to add your seeds to your shopping cart.

* "7 Herbs that Grow in Shade," featured in the latest edition of The Herb Companion

Living on a Budget and Eating Organic are hard to blend

We are living in an organic world, and I am an organic girl—sing along if you know the words. However, most people would read this title and think that I have more money to spend on food than the average family does. I don't. I just shop savvy. I know how hard it is to feed a family wholesome foods in today's tough economy. We have a healthy vibrant brood of five children, and they all seem to demand meals consistently day to day. Not to mention the snacking kids can do— that hits hard on any budget but especially for those who want to live organically.

Click here to read Hunt and Gather Organic Foods on a Budget, tips about eating organically without eating up your kid's college funds.

Holistic health approachs to cancer care

Cancer...We have options, but--what are they?

Though we've yet to find the cancer cure-all, more and more people are rediscovering age-old holistic health protocols to augment more traditional treatments. For example, according tot he National Cancer institute website, aromatherapy has been shown to improve quality of life and reduce stress and anxiety for cancer patients, and can easily be combined with other treatments like acupuncture and massage.

But there are several less known, yet effective methods for eliminating stress and excessive toxins from the body, both linked to cancer development.

Here is a very useful personal account with 5 tips for turning the tide of cancer with holistic health protocols.

To learn more about holistic health for personal care and consulting, CLICK HERE.

Ahead of the Curve: Wellness Coach

Fitness trainers have long been popular, but ever more, people also want support in their efforts to eat less, stop smoking or drinking, and reduce stress. These people are starting to seek out wellness coaches. This trend should accelerate if—as is widely predicted—more of us are pressured by younger, tech-savvy workers, globalization, automation, and the massive influx of immigrants from Asia and Latin America who are willing to work long hours for low pay. Wellness coaches are being hired not only by individuals but by employers and health insurers as a likely cost-beneficial perk for their employees.

(Originally printed in “Best Careers.”) © usnews.com, December 11, 2008

Killing the flu with soup-ok why?

Well, you know it is that time of year again when the lines at the local market are filled with patrons with watery eyes and hacking coughs. They fill their baskets with various cold and flu medicines and tonics in hopes to shorten the life span of their newest infection. As well the bulletin boards of nearly every place I have visited lately has posters asking me to attend their "FLU CLINIC" which free flu shots for all! They decorate the signs with excited phrases implying we will die without the vaccine and the clinic setting will be a party of sorts. Wooohoo let's go prevent the flu!

Now I know a lot of people do find the flu vaccine important and make sure each and every season they obtain the newly released demon fighter to the even newer strain of the virus which is sifting through the country, city by city claiming victims behind every shadowed doorway. As for me, I do not get the flu vaccine and actually do buy into the fact is it a lot of propaganda and hysteria fueled by the large drug corporations which get government funding to hand out this magic vile of chemicals. I could go on about the conspiracy theory but I am saving the delicious details for my insane memoir when I am the ripened age of 75 and have nothing better to do with my time than explain the evils of large companies and the government set to protect us work hand and hand to .....oops ok I said i would not get into it, sorry.

So, if you are like me and do NOT receive the flu vaccine OR you have received the golden elixir yet somehow come down with the flu anyway, what do you do? Well, we all know the right steps to prevent it but in case you need a refresher of the top 3. Go over these again before you are in demand of lotion coated tissues and decongestant sleep.
1) WASH YOUR HANDS OFTEN! Yes, it is simple. WASH YOUR HANDS. Always. Not in an OCD way but come on, do you really know what you have touched today when you pet the cat or picked up the local newspaper at the corner store? Germs, that is what you picked up. So wash them off. Good rule of thumb is softly hum the royalty free tune of "Happy Birthday" while you scrub away the evil mongers which cling to the crevices of your fingers and hands.
2) SLEEP! Sleep 6-8 hours at night, Reset that immune system and give your body the tools it needs to fight germs. You are ill equipped for flu battle if your body is trying to repair the normal daily break down of the body. Sleep it off!
3)Vitamin C. Seriously, the orange juice industry has been selling this delight to us for decades. Vitamin C helps boost the immune system and prevent colds. I touched on this previously from the vitamin article. So, if the flu season is upon you stock up your body with vitamin C.

So, let's say you did all of those things but that crafty virus STILL managed to infect your body. What now? What do you do to speed the flu along and regain your composure before all the skin on your nose wears off and your lungs ache from the coughing.

Zinc supplements are a good first choice. Zinc deficiency has been shown to lower ordinary immune system function in healthy individuals. Conversely zinc supplementation has been shown to increase natural killer cells in our body. (did you know we have killer cells? The come out when we are sleeping...ninja cells!) According to the American Journal of Nutrition zinc works as an antioxidant, increasing antibody production. Heck zinc even helps increase the skin barrier so germs have a harder time getting in. Good choice for when you are already down for the count and other germs are sent out invites to come to your immune system is down party. Protein rich foods contain high levels of zinc. So make sure your chicken soup is more chicken than soup!

Garlic contains allicin which has been shown in studies to shorten the duration of a cold as well as prevent colds in healthy individuals vs a placebo. However, keep in mind cooking kills a lot of this power so look for a supplement with garlic or you can use raw garlic in your diet. I love to chop raw garlic up finely and toss it in my cottage cheese along with other raw veggies like peppers and onions. It is a wonderful dip and prevents the unwanted affection of strangers if you happen to exhale near them. You can also dice the raw garlic and use it as a topper for that chicken soup!

Capsicum peppers have been shown time after time to increase immune function as well as warm the body. Adding a dash of hot pepper to that soup will really add a nice warming affect to the body and each bite will clear those nasal passages and for a brief moment make you forget that you are sick.

Catnip is also reported to treat the common cold as well as influenza and anxiety. If you are like me anxiety sets in when you become ill because you know all the details of your job will not be done while you are down for the count and all that work will be there...waiting. So sipping catnip tea while watching those old movies on AMC will relax you and work to fight all the internal demons. It also helps induce sleep which can only help you at a time like this.

So , if you can't prevent it then you can help the body to fight it. Arm yourself with some spicy chicken soup (click for recipe) and some relaxing catnip tea. When it has run it's course and you are finally back on your feet...remember to wash your hands!

ARGH! STRESS!!

According to the study done in 2005 by the American Psychological Association almost two-thirds of all visits to the family physician were stress related.  That results matches the global statistic which states 3 out of 5 doctor visits are from stress related illness. Stress is also linked to six leading causes of death- heart disease, cancers, lung illness, liver ailments and suicide. 

Stress is also linked to over eating, alcohol and drug abuse  and sleep disturbances. Increased levels of cortisol and adrenalin from stress can result in a slower thyroid function and decreased immune system function. Simultaneously increasing your blood pressure and cholesterol levels. In short, stress is as unhealthy as a triple layer cheeseburger and super size fries. We can avoid the fast food but how do we , in this fast paced high demand society avoid stress? 

It is easy for me as a health professional to tell a client to eat correctly, whole foods as close to their natural state is possible and to avoid alcohol and junk foods. It is also easy, where I sit, to advise regular vigorous physical activity at least 3x a week. However, some people cannot set enough time aside to exercise at the gym and have little energy after a long stressful day at work to come home and run on a treadmill. You yourself may not have time to cook healthy whole foods and find it mush easier to stop at the fast food place on the way to and from your high paced daily routine.  So lets map out some short and realistic tips for releasing daily stress in our life. 

Clear Your Mind

At night when you lay your head on your pillow refuse to go over the day events which you have ended. Do not allow your mind to go onto the next days worth of work, bills and stresses. Instead, focus on your breath and your body. Concentrate on inhaling and exhaling and allowing your body to slow down. With each inhale picture the much needed oxygen filling the cells of your body. With each exhale picture the negative emotions in the day leaving you as you exhale. Take care not to picture the negative events themselves but just the negative feelings of anxiety, stress, fear and anger. Picture yourself comfortable and happy as you breath in and out. You have time to do this simple activity because you DO go to bed and night and you DO breath. 

Count to Ten

How often have we heard this advise? Count to ten before you react, or over react. Think clearly about what you have to do and how you will do it or say it. Allow clear logical thought to enter your mind versus the immediate emotional response you want to release upon the world.  Consider if you may be over reacting and if there is a calmer way to handle things.  Traffic jams and other seemingly irritating events do not need to cause stress in our life. A 5 minute traffic hold up or a 5 minute wait in a market line will not cause the stock market to crash or a loved one to run away because they just could not wait any longer. Often times we allow our emotional response dictate how we should feel in an event that if we stopped and took 10 tiny seconds to think about we would see it was not as alarming as we originally EMOTIONALLY reacted to. 

Eat something healthy

Something IS better than nothing. Grab a handful of almonds, some "orange smiles" or even just an apple. Give your body some of the nutrients back that you took away from it when you could not find your car keys and ran around in a panic looking for them. Picture your engine on full speed when you were panicking and acknowledge the greater force of fuel needed in that moment of the day and the fact you did use vitamins and nutrients just to alleviate the physical response to the emotional stress. Give something back.

Walk for 5 minutes

Physical activity, move your body, even a little. Park 10 spaces further down from where you would normally park. Take the stairs if you normally take the elevator. Take 2 steps at a time if you normally take the stairs. Get up from your office chair and walk down a hall and back. Move, somehow find 5 minutes to move. 

Do something nice for someone else 

Get coffee for a co-worker, hug your friend, make a call to a relative to cheer them up. Smile at a stranger. Offer a moment of kindness to someone else and you will also reap the benefits of that act of kindness. 

These are simple steps that you can do to help release some stress and allow your body a moment of reprieve. Your body is not meant to run at full emotional speed and it does not like it. Keep these things in mind, begin to practice them and create healthy habits to let stress go. 

 

Hi! I am Maureen Jeanson

but I usually go by Moe..or Mom depending on who is talking to me *wink*
I will skip the basic info as you can simply click my name to read my profile.
I am a 2004 graduate of Herb 401 from ACHS. My graduating thesis was on the Obesity epidemic still plaguing the world. Ironically, at the time of my thesis I WAS obese! I am not now...and you can really dig into why and how if you visit my website .

So, when Erika sent out requests looking for graduates to help out with the blog I causally sent her a calm email asking if perhaps I may join in. (really I was super excited and could barely type fast enough in my reply begging to be permitted this outlet to share my enthusiasm for total health!)

Along with my Master Herbalist, I hold certifications for fitness specialties from ISSA, ACSM as well as with the United States Navy. I hope to bring all of this education to your computer screen each week with the tips I use for maintaining and improving health and wellness in our own lives!

Thanks again for allowing me into your MIND!!!! *wink*