Make Your Own Vanilla Extract

By Marye Audet, Planet Green
Not many people think about making homemade vanilla extract. It isn’t difficult to do at all and takes only a few supplies. The most difficult part of the process is waiting for it to age to perfection, which will take a few months. Why should you make your own vanilla? The benefits are astounding:
More intense flavor
Unique blends
Less expensive
Fun
Be self sustaining
You know what is in it
It makes great gifts
Did I mention cheap?
The main ingredients in basic homemade vanilla are vodka (or other high proof alcohol) and vanilla beans. You can use a variety of vanilla beans to create a more complex flavor, and use organic if you like.
Varieties of Vanilla Beans
Madagascar - the strongest, most intense vanilla flavor, with full a body
Bourbon - notes of berry and ripe fruit
Mexican - sweet and smooth, mellow and spicy
Tahitian - delicate, exotic, floral
Tonga - rich, full flavored
Indonesian - sweet and woody
India - higher percentage of seeds, sweet, woody, spicy
There are even more vanilla bean varieties that that. Commercial manufacturers usually use the Bourbon or the Tahitian bean for extract. Look at all the flavor you could be missing!
How to Make Homemade Vanilla Extract
The process couldn’t be simpler. You need:
Quart Mason jar
Lid and screw down ring
2 cups vodka
6 vanilla beans
1. Cut the beans in half lengthwise.2. Add the beans to the jar.3. Cover with the Vodka.4. Store in a cool, dark place and shake every couple of days for at least a month. The longer you let it stand the more intense the flavor will be. I like mine to go at least six weeks. When it is just how you like it, strain it through a coffee filter or cheesecloth into dark bottles and seal tightly.
Variations
Add a few buds of edible lavender.
Add a whole clove.
Add part of a a cinnamon stick.
Add a teaspoon of brandy per eight ounces. You can also make the vanilla in brandy or rum for a different flavor.
You can vary the flavor of your vanilla by using different combinations of beans or adding another spice during storage.
How to Use Homemade Vanilla
You are going to use your homemade vanilla extract just like the commercial variety, measure for measure. You may find that you need a little less because of the flavor, or you may just get used to having the most amazing desserts on the block.
For gift giving, label the dark bottles with a custom made label. More than likely your friends will be knocking at your door for more as soon as they have used the last drop.
Where to Buy Vanilla Beans
You can buy vanilla beans almost anywhere but you probably won’t find much of a selection. Here are some Internet sites that carry a variety of beans, as well as organically grown beans:
Boston Vanilla Beans
Beanilla
The Spice House
Penzey’s Spices

10 Uses for Apple Cider Vinegar

BEAUTY:
Hair: It is widely known that apple cider vinegar can be used as a rinse for your hair after shampooing to add healthy body and shine. Recycle an old shampoo bottle and fill it with 1/2 a tablespoon of apple cider vinegar and a cup of cold water. Pour through your hair after shampooing several times a week.
Face: Did you know that apple cider vinegar can help regulate the pH of your skin? Dilute apple cider vinegar with two parts water, and spread the concoction over your face with a cotton ball as a toner. You can do this at night after washing, and in the morning before you apply your moisturizer. You can also dab apple cider vinegar directly onto age spots and leave them on overnight to lighten their color.
Hands and Feet: Are your hands and feet feeling tired and swollen after a long day? Treat yourself to a personal spa massage by rubbing apple cider vinegar onto them.
Sunburn: Suffering from a bad sunburn? Add a cup of apple cider vinegar to your bath and soak for 10 minutes.
Teeth: Did you know that apple cider vinegar can help remove stains from teeth? Rub teeth directly with apple cider vinegar and rinse out.
Aftershave: Fill a bottle with equal parts apple cider vinegar and water and shake to blend.
HEALTH:
Weight-Loss: For daily weight and pH balance maintenance, add 2 teaspoons of apple cider vinegar to 16 oz of water. Sip this concoction throughout the day.
Detox: Add 2 tablespoon of apple cider vinegar to a 1 or 2 liter filtered water bottle. Drink this throughout the day to cleanse your body and kidneys all day long.
HOME AND PETS
Cleaning: Mix 1/2 cup of apple cider vinegar with 1 cup water. You can use this concoction to clean microwaves, bathroom tiles, kitchen surfaces, windows, glasses and mirrors. This mixture also works as a disinfectant.
Flea Reduction: Rub apple cider vinegar onto your pet’s skin. Add a little bit of apple cider vinegar to their water. Spray apple cider vinegar, diluted 50 percent with water, onto your pets and onto your furniture to repel the presence of fleas.

DIY Medicine Cabinet: Grandma’s Remedies

By Sarah Irani, EcoSalon via Divine Caroline
Is the economy beating you up? It’s time to get creative. Next time you have an ache or pain, forget about a costly trip to the drugstore and test drive some of your grandmother’s remedies instead. It’ll save money and be gentler on your body and the environment. Recessionistas (and Gents), welcome to the DIY medicine cabinet.
Indigestion and Heartburn~It almost goes without saying–but consider why yoe’re getting heartburn in the first place. Did you overeat? Too much grease or spicy food? Eating late at night? Scout out the cause and try to stop this before it happens. Then, put down the antacids. The belching, bloat, and heartburn caused by indigestion come about because you don’t have enough stomach acid to do the job right. A spoonful or two of apple cider vinegar will help break down the excess food that is causing you trouble and bring your stomach back to balance.
Sore Throat~Sore, scratchy throats are usually a sign of a cold or flu coming on, so you don’t want to ignore this symptom, but you can relieve the pain by gargling with warm salt water a few times a day and then drinking a soothing honey-lemon tea.
Sore Muscles and Bruises~After a hard afternoon of rowing with a friend, I resigned myself to a few days of burning muscles and soreness. But my friend saved the day with a tube of arnica cream. He rubbed it on my shoulders and voila, instant relief and absolutely no aches the next day. The humble arnica flower makes an incredible cream that no medicine cabinet should be without. Use it immediately to speed up the healing of bruises, sprains, sore muscles, and other general aches.
Stop Bleeding~You’d think it would burn, but a sprinkle of cayenne pepper on a cut will quickly stop the bleeding and actually relieve the pain.
Ear Infections~Ear infections can become quite serious and cause permanent damage, so please see a doctor if your ear ache has become severe. But if you feel like your infection is mild and at the beginning stages, put a few drops of garlic oil or white vinegar into your ear canal and lay down on the opposite side to let those drops do their work. Garlic and vinegar create an environment that won’t support the bacteria causing the infection. Repeat a few times a day until the symptoms disappear. (If your symptoms last longer than a few days, you should definitely see a doctor!)
Burns~So you bumped up against the stove again? Ouch. Rinse first with cold water, but then immediately apply aloe vera gel to the burn. For those of us who don’t have aloe in the house, slice a potato and rub its cool, soothing juices all over the burn. And honey, with its antibacterial properties, is also good topical ointment. If you can catch the burn immediately, mustard is also reportedly a great salve.
Athlete’s Foot~It’s a foot fungus, and it stinks. Air those piggies, then soak them in salty water, wash them with garlic juice, or soak them with diluted white or apple cider vinegar. All of these things will help kill the fungus. But you have to be persistent, consistent and diligent: no matter what treatment you use, do it a few times a day and stick with it until at least a week after you think the symptoms are gone! Fungus excels at hiding out and coming back when you least expect it.
Rashes and Allergies~Prescription and OTC antihistamines can cause some serious side effects. Before you head for the strong stuff, try green tea, which contains compounds with antihistamine properties. You’ll need to drink 2-3 cups a day to get the full effect.
Acne and Sensitive Skin~First you really have to look at your lifestyle, because imbalances in your health can show up in your skin. But in the meantime, wash your face with oatmeal. It’s a gentle exfoliant and draws out oil and impurities.
FlatulenceSome foods, like beans and raw veggies, are more likely to cause gas, but if you find flatulence to be too common of an occurrence, try taking a digestive enzyme with your meals. You can find these at any health food store. In the meantime, make use of digestive spices such as ginger, anise, peppermint, coriander and dill. You can make tea with these ingredients or incorporate them into your food.
Headache and Migraine~Try rubbing peppermint or lavender oil on your temples and the base of your neck; sniffing these oils may also help. Rub a fresh cut lemon or lime on your forehead. Feverfew is a good herbal remedy for headaches. Have a little caffeine by way of green tea, and don’t forget to use an ice pack for 20 minutes to dull the throbbing.
Dandruff~Have you looked at the ingredients in dandruff shampoo? It seems like they contain almost everything in the toxic ingredients you must avoid list. Better to try something natural first before resorting to chemicals. Many people swear by rubbing aloe vera gel onto the scalp (leave it on for twenty minutes than rinse it out). This will certainly help with dry, itchy scalp. Another remedy is a rinse with apple cider vinegar. Try these remedies a few times before deciding if they work for you. Even dandruff shampoo requires regular use to see results, so give the natural stuff a chance!
Nausea~The classic cure for nausea or carsickness is ginger tea or candied ginger. You can chew on the stuff raw, if you like, but it’s so spicy and strong it might just make you feel worse. Sniffing real peppermint or lavender oil can also help.
Constipation~First, drink more water and eat more fruit and salads. You’re backed up for a reason and taking lots of laxatives is not the answer. Meanwhile, drinking a few teaspoons of olive oil mixed with a bit of orange or (diluted) lemon juice can help things get moving. Another surefire remedy is 1/4 teaspoon of Epsom salts drunk in 1/2 a glass of water. Sometimes calorie restriction or avoidance of healthy fats (such as the good fats found in fish, nuts and avocados) can worsen constipation. And though it’s counterintuitive, some people relieve their constipation by actually cutting back on grain consumption! True, grains contain fiber, but some people don’t digest grains very well. Other causes of constipation include stress, depression, inactivity, and nutritional deficiencies. If your constipation is chronic, it may be a sign of a more serious problem, so please seek medical advice and adjust your lifestyle.
Toothache~There’s nothing so bad as the shooting pain of a toothache. You don’t want to ignore a tooth problem, because an infection that close to your brain can be extremely dangerous if it spreads. But in order to reduce swelling and pain while you wait for your dentist appointment, try putting a few drops of clove oil on your tooth and gums, and bite down on a smashed piece of garlic (which has excellent antibacterial properties). This has always worked for me.
Give some of these remedies a try–and share your own tried-and-true treatments, too.

4 New Ways to Use Lemons

8 Foods that Fight Fat

Tired of that spare tire? Sick of your love handles? You can increase your body’s fat-burning power by eating more foods that strengthen your liver (your body’s main fat-metabolizing organ) to burn fat better. The result? A leaner you! There are many great liver boosting foods, but here are some of my favorites:
Leafy Greens: Spinach, spring mix, mustard greens, and other dark leafy greens are good sources of fibre and powerhouses of nutrition. Research demonstrates that their high concentration of vitamins and antioxidants helps prevent hunger while protecting you from heart disease, cancer, cataracts, and memory loss.
Beans and Legumes: Legumes are the best source of fiber of any foods. They help to stabilize blood sugar while keeping you regular. They are also high in potassium, a critical mineral that reduces dehydration and the risk of high blood pressure and stroke.
Garlic and Onions: This dynamic duo of foods contains phytochemicals that break down fatty deposits in the body, while also breaking down cholesterol; killing viruses, bacteria, and fungi; and protecting against heart disease. With a little help from garlic and onions, you can burn fat while warding off illness.
Cayenne: This hot spice lessens the risk of excess insulin in the body by speeding metabolism and lowering blood glucose (sugar) levels, before the excess insulin can result in fat stores. Spice up your next meal with cayenne and lessen those love handles.
Turmeric: The popular spice used primarily in Indian cooking is one of the highest known sources of beta carotene, the antioxidant that helps protect the liver from free radical damage. Turmeric also helps strengthen your liver while helping your body metabolize fats by decreasing the fat storage rate in liver cells. Add a teaspoon of turmeric into your next curry dish to help your body fight fat.
Cinnamon: Researchers at the United States Department of Agriculture showed that a quarter to one teaspoon of cinnamon with food helps metabolize sugar up to twenty times better than food not eaten with cinnamon. Excess sugar in the blood can lead to fat storage. Before you sip that chai tea latte or eat your oatmeal, sprinkle on the cinnamon.
Flax Seeds and Flax Seed Oil: These seeds and oil attract oil-soluble toxins that become lodged in the fatty tissues of the body. Once attracted, they help to escort fat-soluble toxins out. That spells fewer fat stores and a trimmer you.

Ginger: The Cook’s Best Medicine

By Lorna Sass, Kiwi magazine
From Africa to Australia, ginger crosses borders with its wide culinary range and variety of uses. Ginger’s history began in Asia thousands of years ago and spread across the world as both a spice and a health remedy. In the Middle Ages, kings enjoyed ground ginger in sweet and savory dishes. (Gingerbread originated at this time.) In colonial times, ginger was fermented into beer and consumed to quell nausea. Eventually it made its way into Western homes, where Americans quickly took to powdered ginger for gingerbread, cakes and pies. Today we have easy access to fresh ginger for both foods and cures.
Ginger has played an important healing role throughout history. It’s often referred to as the universal medicine in Indian Ayurvedic teachings, and it’s used in more than 50 percent of traditional Chinese herbal formulas. It contains essential fatty acids, phytochemicals, iron, magnesium, manganese, phosphorus, potassium, numerous B-vitamins and zinc. It’s no wonder that it has so many important healing properties, such as helping to regulate blood sugar, aid digestion and boost the body’s immune system.
Ginger is also recognized for its ability to settle upset stomachs–ginger ale has long been a folk remedy for curing a bellyache. Indeed, in numerous randomized trials, ginger has proved as efficacious as vitamin B6 in soothing morning sickness in pregnant women. Motion-sickness sufferers also find that taking a few ginger capsules prior to a plane ride can result in a more pleasant trip. If car, boat or plane rides make your kids queasy, try giving them a capsule or two about half an hour before departure (but check with your pediatrician if your child is under 2).
Ginger has eased upset stomachs for centuries and has no known side effects when used in moderation–no more than 4 grams a day for adults, and not for extended periods during pregnancy. (Note: Ginger is not recommended for anyone who has gallstones or is taking anticoagulants.)
People still brew ginger tea to warm up on a cold winter’s day and to relieve their aches and pains. That’s no surprise, since ginger stimulates blood circulation and is an anti-inflammatory. Ginger tea is very easy to make–just chop some fresh ginger and simmer it in water for about five minutes. Strain the liquid into a cup and sweeten it with honey.
To please the palette or heal the body, ginger is a wondrous culinary delight with so much to offer. Try these recipes to make the most of this ancient spice.
Different types of ginger and how to use them in the kitchen.
Ginger’s edible portion is called a rhizome. (The plant also produces a long stem that blossoms at the end.) It grows all over the world, including Australia, Hawaii, Jamaica, Africa and across Asia. Fresh ginger typically comes in knobs that are two to five inches in length. The thin skin is peeled to reveal a yellowish, fibrous, fragrant interior. Because ginger has an intense and distinctive character, a small amount imparts a great deal of flavor. Younger pieces of ginger have a subtler, juicer consistency, while older pieces contain less liquid and have a stronger flavor.
Crystallized. Sliced fresh ginger cooked in a sugar syrup until tender, then coated with coarse sugar. Finely chop crystallized ginger and add it to baked goods or any kind of salad where a jolt of sweet pungency is welcome.
Fresh. Select firm knobs with smooth, unblemished skins. Store them in the refrigerator and use them within two weeks. Peel and grate or mince fresh ginger to add tangy zest to baked goods, ice cream and savory dishes (at the end of cooking).
Pickled. Paper-thin slices of ginger pickled in sweetened vinegar; often brightly colored by a shiso leaf. Store pickled ginger in the refrigerator. This classic accompaniment to sushi also adds pleasing piquancy to salads and salad dressings.
Powdered. Ground from dried ginger. Buy it in small quantities and store it away from heat and light; use it within six months to add a kick to baked goods and curries.
Get a healthy does of ginger in your dessert with this recipe for Double Ginger Ricotta Parfait with Raspberries.
Kiwi magazine is ideal for families interested in a healthy lifestyle. They cover the latest in natural and organic products, nutrition and wellness. You’ll find information on social and environmental issues that touch your family as well as parenting advice from leading experts. And, of course, there’s fun stuff like kids’ fashions, reviews on kids’ media, toys and games. We’ve even thrown in some information for pampering parents, too. Subscribe now and Kiwi will make a donation to World Vision.
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Alternative Treatment for Sinus Infections

Q: I get frequent sinus infections. How can I prevent them? And how bad are antibiotics really? Also, are there any alternatives to antibiotics?

A: This is a great question, and one that many people are asking this time of year. Antibiotics are vastly over-prescribed for the management of sinusitis. Studies have shown that the use of antibiotics does not significantly reduce the severity or the duration of symptoms.

For several years, I have had patients with chronic sinus infections and allergies tell me that the use of a neti pot has been “life changing” (yes, those were the exact words). Now there are studies to support that nasal irrigation, either using a neti pot or other instruments, can improve symptoms.

I recommend that anyone with seasonal allergies or chronic sinus infections use a nasal irrigation on a daily basis.

Learn more:
An all-natural medicine cabinet makeover
Head to toe alternative remedies guide

Dr. Brent Ridge is the health expert for Martha Stewart Living Omnimedia. You can call and ask him a question live every Tuesday at 2 p.m. Eastern on Sirius Satellite Radio, Channel 112 (1.866.675.6675). You can also follow along as he learns to grow his own food and raise goats on his farm in upstate New York by visiting www.beekman1802.com.

Got a health question for Dr. Brent? E-mail him at drbrent@care2.com.

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5 Holistic Treatments for Breast Cancer

By Meghan Rabbitt, Natural Solutions magazine
Adding complementary therapies to your treatment plan can both improve your prognosis and help you feel better. Integrative oncologists agree that when it comes to breast cancer, conventional therapies such as surgery, chemotherapy, and radiation may be unavoidable. But the following holistic strategies offer healing benefits.
ACUPUNCTURE
In this ancient Chinese medical treatment, thin, sterile, stainless steel needles are inserted at specific “acupoints” on the body that lie in meridians or channels through which energy, or qi, flows. Stimulation of these points may activate key portions of the nervous system, resulting in the release of natural pain-killers and a boost to immune cells. These cells are particularly useful in weakened areas of the body and help relieve symptoms such as fatigue, hot fl ashes, nausea, and pain. Acupuncture’s individualized approach is key, says M. Kay Garcia, RN, LAc, an acupuncturist at The University of Texas M.D. Anderson Cancer Center in Houston. “If two patients come to me complaining of the same symptom, such as fatigue, their treatment might be different due to each one’s constitutional makeup,” she says.
DIETARY SUPPLEMENTS
Vitamins, minerals, herbs, and botanicals can be powerful adjuncts to any breast cancer treatment plan, but tell your doctors which ones you are taking. Some oncologists believe, for instance, that antioxidant supplements like turmeric negate chemo’s effectiveness. According to Robert Newman, PhD, professor of experimental therapeutics at M.D. Anderson Cancer Center, this may be true in lab studies, but not necessarily in humans. He and his colleague Keith Block, MD, of Block Center for Integrative Treatment in Chicago, analyzed clinical trial studies from 1966 to 2007 and discovered that antioxidants may in fact increase survival rates and tumor response, decrease side effects, and help patients finish treatment in better shape. Some supplements that show promise for breast cancer patients include:
Curcumin
This phytochemical—found in turmeric—has been used for thousands of years to treat inflammation in the body, a known side effect of chemotherapy and radiation. Curcumin has been shown to interfere with growth of breast cancer cells and reduce tumor growth in animal studies.
Vitamin D
Research shows that vitamin D therapy improves breast cancer prognosis because it stimulates apoptosis, the process by which cells die as part of the normal cell cycle. “If cells continue to divide uncontrollably, they can become a tumor,” says K. Simon Yeung, PharmD, a research pharmacist and clinical coordinator in the Integrative Medicine Service department at Memorial Sloan-Kettering Cancer Center in New York City. Most experts say the recommended 400 IU of vitamin D isn’t enough and suggest 1,000 IU or more, especially in those with vitamin D deficiency. Note: Make sure the supplement you take is vitamin D3, the most bioavailable kind.
Maitake Mushrooms
Some animal studies have found that these medicinal mushrooms help stimulate the immune system so it is better able to recognize cancer cells and attack them. “The initial research suggests maitake mushrooms may also help relieve side effects caused by some chemotherapy drugs,” says Yeung. Clinical studies are underway to confirm these effects in humans.
DIET CHANGES
Eating a healthy diet loaded with whole fruits and veggies has a big impact on fighting breast cancer, says Taryn Forrelli, ND, a Boston-based naturopath. When battling the disease and undergoing treatment, try her three diet rules:
1. Opt for Anti-Inflammatory Foods.
Chronic, unresolved inflammation can lead to cancer, so eating foods that have an anti-inflammatory effect—such as salmon, walnuts, and pumpkin seeds—can help you feel better and may very well prevent the disease. Even more promising: Anti-inflammatory foods may stop cancer metastasis. “Inflammation in the body contributes to the formation of new blood vessels, which is necessary for cancer to spread,” Forelli says. “If you decrease inflammation, you may prevent this from happening.”
2. Eat to Detox.
Adding cruciferous veggies and dark leafy greens to your diet keeps your kidneys and liver working properly so they can eliminate the strong chemo drugs after they’ve done their job. Also important: Boost your intake of probiotics (through foods with live active cultures, such as low-fat yogurt and kefir) to keep your digestive track working well.
Go Organic
The pesticides used to grow nonorganic produce are “xenoestrogens,” estrogen-like compounds from unusual sources. These have hormone-like effects in the body and can stimulate the growth of hormone-dependent tumors. “The last thing you want to do is ingest these types of chemicals when your body is already compromised,” says Forrelli.
GUIDED IMAGERY
In a small study, women with Stage I and Stage II breast cancer were led through hypnotic guided-imagery sessions, where they were encouraged to visualize protective immune-system cells finding, destroying, and removing cancer cells. After practicing the visualization techniques on their own at home, the women had much less depression and higher immune cell counts. Here’s a 10-minute guided imagery exercise from Brook M. Stone, LCSW, who teaches guided imagery to cancer patients at the Osher Center for Integrative Medicine in San Francisco:
1. Relax by breathing deeply; in through your nose for five counts, out through your mouth for five counts. Repeat for a few minutes. “This will help you let go of your everyday concerns and drop in to a more relaxed state,” says Stone.
2. Imagine yourself in a safe, beautiful retreat in nature, and use as many of your senses as you can draw on. For example, you could be at the ocean where you feel the sun warming your shoulders, the salt on your lips, and the waves hissing as they pull back from the shore. Using all of your senses during any visualization has a deeper physiological effect on your body.
3. Now imagine something that represents strength, self-protection, and healing that will get rid of the cancer in your body—and imagine the cancer as something that’s weaker and less intelligent than that first image. “It’s important to conjure up images that resonate with you,” says Stone. For one woman, it might be a vacuum cleaner that sucks up cancer cells; for another, it could be a fairy that sprinkles vanishing dust on the cancer cells in her body.
MASSAGE
Few things are more relaxing than a good rubdown, especially for those experiencing the joint and muscle pain that often results from cancer treatments. A University of Minnesota study looked at the benefits of massage therapy in breast cancer patients and found that those who received a 45-minute therapeutic massage session once a week for a month took eight fewer doses of pain medication than those who didn’t receive.
“Some research suggests massage builds immunity by boosting the number of natural killer cells in the body,” says Tracey Moon, director of massage therapy services at Duke Integrative Medicine. “And perhaps most importantly, massage facilitates a deep restorative state, and this is where healing can occur.” A few important warnings to keep in mind, says Moon: Wait 4 to 6 weeks to get a massage on the area where you’ve just had breast surgery, and get your doc’s OK before booking the appointment.
Skip deep massage if you are currently undergoing chemotherapy. Chemo causes a decrease in red and white blood cells, which increases the risk of bruising. Ask for a light-touch massage instead. Avoid sensitive skin areas. Massage and massage oils can make skin that’s already irritated from radiation feel even worse.
Natural Solutions: Vibrant Health, Balanced Living offers its readers the latest news on health conditions, herbs and supplements, natural beauty products, healing foods and conscious living. Click here for a free sample issue.
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Cookies Cookies & more Cookies

Fatigue-Busting Foot Baths

Foot baths are an excellent way to warm the body, treat weary feet and even subdue a headache. Fill a mid-calf-height bucket with warm water (higher for headache relief) and add a teaspoon of the healing substance. Make sure to avoid a bucket that was used for detergents or chemicals.
Mustard Foot Bath
Wonderful for colds and chills; headache relief, and head colds.
Mix a small handful or two of dry mustard in warm water (not hot water; it deactivates mustard). Cover the patient well with towels and have a towel on the floor under the foot bath. After the skin is strongly stimulated, usually 15-20 minutes, rinse the feet and calves well with a pitcher of warm water. Be sure you rinse between the toes. Mustard baths are an excellent way to draw an illness out.
Rosemary Foot Bath
Relieves headaches.
Add 1-2 teaspoons to enough warm water to cover feet and ankles. This foot bath is also helpful for the elderly or bedridden to help wake up in the morning, and to stimulate the circulation in the lower extremities.
Lemon Foot Bath
Use for hay fever; headaches, sinus, flu, before or after a fever (not during), bronchitis; and those times when a child needs “bringing back in”; clearing the head and connecting with the more physical nature. It also has healing benefits for cases of depression and fatigue.
Place a lemon in a bowl and cover with warm water. Cut the lemon underwater in the following way: Cut in half, with the flat sides on the bottom of the bowl, slice each as you would a birthday cake (in wedges) half leaving the core intact. Score the skin all over (make little cuts with a sharp knife) to release old from the skin. Then express the juice.
Adapted from Practical Home Care Medicine: A Natural Approach by Christine Murphy (Lantern Books, 2001).
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5 Smart, Easy Ways to Use Essential Oils in the Home

By Annie B. Bond
During the time of the Black Plague a family of perfumers robbed the dead.
As perfumers they knew well the antiseptic essential oils, and they infused them in vinegar and rubbed them on their bodies; by doing so they protected themselves from certain death. The famous Vinegar of The Four Thieves recipe, sometimes called Grave Robber’s Blend, is a result of this practice.
That aromatic plants possess antiseptic properties has been known for some time from scientific tests. These plants include (from the most potent to least): thyme, rosemary, eucalyptus, peppermint, orange blossom, maize, poplar, pine, Indian hemp, tobacco, belladonna, hop, and poppy.
Try some of these essential oil formulas in the home when you need their antiseptic qualities:
1. Antiseptic Bathroom SprayCombine
10 drops of essential oils to 1 cup of water in a spray bottle. Spray on area of concern, but don’t rinse.
2. Peppermint Spray for Mice
Mice hate peppermint. Add 2 teaspoons of peppermint to 1 cup of water and spray in areas where you think that mice might frequent.
3. Air Freshening Spritz
Sometimes an area of the home can smell stuffy, and spraying a little essential oil blend in the area can brighten the feeling of the space. Combine 1 teaspoon of essential oils to 1 cup of water in a spray bottle, and spray into the air.
4. Sick Room Spray
If someone in the family has an infectious illness such as strep throat, you can spritz some antiseptic essential oils in the room where they are staying.
5. Essential Oil Deodorizer
Place a drop or two of antiseptic essential oils in odor areas of your home.
Caution: Note that you should check with your doctor before using essential oils if you are pregnant or if your immune system is compromised.
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Sleepytime Balm Formula

Adapted from 50 Simple Ways to Pamper Yourself, by Stephanie Tourles (Storey Books, 1999).
Remember this easy-to-make formula when you have overly-excited children on your hands–or when you could use a good night’s rest yourself!
The author swears by this sweet-smelling balm that you simply apply to the temples before bedtime. She says it’s amazingly effective, but gentle enough to pacify even the most irritable, restless little ones.
INGREDIENTS
1/4 cup all-vegetable shortening, at room temperature
10 drops essential oil of orange
2 drops essential oil of ylang-ylang
1 drop essential oil of vanilla (optional)
1. Combine all ingredients in a small bowl and whip together, using a small spatula or whisk.
2. Apply a dab of balm to your temples after cleansing your face and just prior to bedtime. May be used daily, if desired.
3. Store in a glass jar in a cool, dry place for up to three or four months.
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Detoxifying Salt Soak Formula

By Annie B. Bond
This marvelous soak relaxes muscles, draws toxins from the body, and contains a natural sedative to help your nervous system relax and unwind. It is also a natural emollient and exfoliant–and it reduces swelling. All this in one simple formula!
You may want to keep some of this magic mixture on hand. Try it here:
INGREDIENTS
1 cup sea salt
2 cups baking soda
1 cup Epsom salts
1 to 2 tablespoons pure vegetable glycerin per bath (available from your local health food store)
4 to 6 drops essential oil per bath (lavender, sandalwood, or ylang ylang would be nice choices)
1. Combine the dry ingredients in a bowl, stirring to blend. Add 1/4 cup to your bath while the tub fills.
2. Add the glycerin to the bath to prevent drying (feel free to use less if your skin is oily, or more if your skin is dry) and the drops of essential oil.
3. The dry mixture will keep indefinitely in a glass jar with a screw lid.
Makes 4 cups (enough for 16 baths).
MORE ABOUT EPSOM SALTSUse epsom salts in a detox bathUse epsom salts in your body scrub13 uses of epsom salts
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Strawberry Crepes

By Melissa Breyer, Senior Editor, Care2 Healthy and Green Living
Macerate the Strawberries
There are any number of ways to macerate strawberries–many recipes call for liqueur or wine, some spice it up with black pepper. Since this recipe is intended to be kid-friendly, I have kept it on the tame side.
2 cups fresh strawberries, cleaned, hulled and halved
2 tablespoons honey
2 tablespoons orange juice
Combine all ingredients in a bowl, stir, and refrigerate for 2two hours.
Make the CrepesThis recipe is for thin (and quite nutritious) pancakes that I use in place of a more traditional crepe.
1 cups white whole-wheat flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 cup Sucanat
1/4 teaspoon salt
1 3/4 cups organic buttermilk
1 large free-range egg, lightly beaten
1 tablespoons melted butter
Oil or butter for the pan
1. Stir all dry ingredients together in a large bowl, then add wet ingredients.
2. Lightly stir until just combined, leaving some lumps. Overbeating will result in tough pancakes.
3. Brush skillet with oil or butter over medium heat until a droplet of water sizzles. Pour batter into pan and cook until small bubbles form in pancake. Flip, cook and remove to a warm plate.
Compose the CrepesSpoon ricotta cheese on a crepe, roll it up, and douse with macerated strawberries. You can also use cottage cheese–when I can’t find organic ricotta, I blend organic cottage cheese in the blender until smooth for a reasonable approximation of ricotta.
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Simple Herbs: The Indigestion Cure

An upset stomach might seem like a small complaint in the grand scheme of health problems, but it can really affect your quality of life. In other words, it’s a total bummer. Luckily there are some very easy, quick and completely drug-free ways to get relief. Herbs to the rescue!
Indigestion, also known as upset stomach or dyspepsia, is a painful or burning feeling in the upper abdomen, often, often accompanied by nausea, abdominal bloating, belching, and sometimes vomiting.
Indigestion might be caused by a disease, but for most people it results from eating too much, eating too quickly, eating high-fat foods, or eating during stressful situations.
The traditional simple, or tea made from a single fresh remedy, is best for correcting indigestion. Use an herb that has a taste and aroma you like. Ideally, choose a plant you can easily cultivate, thus providing a steady supply of fresh leaves.
Indigestion
SimpleChamomile, lemon balm, or peppermint
Make an infusion and drink a cup either just before or after meals; experiment to see which time produces the best effect.
Using the indigestion tea (above) and tincture formula (below) in conjunction will provide:
Anti-inflammatories (chamomile, lemon balm, peppermint)
Bitters to promote digestive secretions (chamomile, gentian)
Carminatives to reduce localized inflammation and muscular spasm (chamomile, lemon balm, peppermint
Nervines to help ease stress, anxiety, and tension (chamomile, valerian)
Combination Indigestion Tincture
Chamomile tincture
Gentian tincture
Peppermint tincture
Valerian tincture
Combine equal parts of the tinctures, up to ½ teaspoon (2.5ml) total, and take 10 minutes before each meal.
Caution
Persistent indigestion calls for skilled medical diagnosis. Therapies from chiropractic adjustment to rolfing to psychological counseling often help. Diet is fundamental.
Because indigestion can be a sign of, or mimic, a more serious disease, consult a doctor if you experience:
Vomiting, weight loss, or appetite loss.
Black, tarry stools or bloody vomit.
Severe pain in the upper right abdomen.
Discomfort unrelated to eating.
Shortness of breath, sweating, or pain radiating to the jaw, neck, or one of the arms.
Adapted from Healthy Digestion, by David Hoffman, B.Sc., F.N.I.M.H. (Storey Books, 2000).
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Rum-Marinated Fruit Kebabs

Adapted from The Spirited Vegetarian, by Paulette Mitchell (Rodale Press, 2005).
These mouth-watering grilled (or broiled) dessert treats were inspired by the author’s visit to Bermuda, where rum flows plentifully, and sweet, warming spices are the perfect complement to tropical fruit.
A lovely end to any meal, rich with tropical pleasures:
Marinade
1/2 cup fresh orange juice
1/4 cup jelly made from tropical fruits
2 tablespoons Dijon mustard
1 teaspoon minced fresh ginger
1/2 teaspoon curry powder
2 tablespoons fresh lime juice
1 tablespoon dark rum
Fruit
40 1-inch chunks of assorted tropical fruits, such as mango, papaya, pineapple, kiwifruit, and star fruit
1. Soak 10 6-inch skewers in cold water for about 30 minutes.
2. To make the marinade, blend orange juice, jelly, mustard, ginger, and curry powder in a blender until smooth. Transfer the mixture to a small saucepan, cover, and simmer over low heat for about 10 minutes. Remove from the heat and let cool. Stir in the lime juice and rum.
3. To assemble the kebabs, thread four pieces of fruit on each skewer. Arrange in a single row in a shallow, flat-bottomed refrigerator container. Pour the marinade over the fruit, cover, and refrigerate, turning the skewers occasionally, for at least 3 hours or overnight.
4. Just before serving, adjust the oven broiler rack to 4 or 5 inches from the heating element. Preheat the broiler. Arrange skewers in a single layer on a foil-lined jelly roll pan. Broil for 2 minutes, or until thoroughly heated and lightly browned in some places. Or you could grill them outdoors!
Serves 5 to 6.

Wholesone Peanut Butter Chocolate Bars

Imagine taking a wholesome version of a Rice Krispies marshmallow treat and doing a mash-up with a healthy Reeses Peanut Butter Cup–and you get these peanut butter chocolate bars. The original recipe comes from the cookbook Levana Cooks Dairy-Free! (Skyhorse Publishing, 2007) by Levana Kirschenbaum.
I have made a few suggestions to replace some of the more refined sweeteners with their more wholesome sisters–I substitute agave syrup for corn syrup and Sucanat for white sugar. If you don’t have agave or Sucanat, you can play around with other liquid sweeteners and dry sweeteners–the recipe is pretty flexible.
INGREDIENTS1 cup agave syrup
2 cups smooth peanut butter
1 cup Sucanat
1 cup pure cocoa powder
1/4 cup espresso, or very strong coffee
1/2 cup rum
10 cups organic crisped rice cereal
3 cups semisweet chocolate chips (see note)
2 tablespoons oil
1. Place the agave syrup, peanut butter, Sucanat, cocoa, coffee, and rum in a large pot, and heat on a low flame until the mixture is smooth (this will take about five minutes).
2. Add the crisped rice and combine thoroughly, still on the flame, with a wooden spoon. Pour the mixture while still warm onto a large, well-greased 1-inch deep cookie sheet. Pat the mixture very firmly and uniformly. Refrigerate for one hour.
3. Melt the chocolate chips with the oil mixture in a double boiler, stirring until smooth. Spread evenly over the cooled mixture. Cool again about 1 hour.
4. Using a sharp knife, cut into 1 inch wide by 2-inch wide bars. Store refrigerated in an airtight tin.
NOTE: I like to use SunSpire chocolate chips–they are organic, vegan, and Fair Trade Certified.
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Aromatherapy Mood Menders

By Colleen K. Dodt, Natural Solutions Magazine
Feeling weary or down in the dumps? Or perhaps you’re just looking for a psychological boost. The fragrance of essential oils may be just the pick-me-up you need.
It’s common knowledge that smell effects how we feel. What we consider as “good” smells can lift our spirits, while “bad” smells can drag us down or even agitate us. In fact, the French word sentir means “to smell” and “to feel.” We tend to “feel” scents rather than logically process them-understanding them more through associations and images than by analytical methods. This is because the human brain processes smells in its limbic region, which appears to be primarily responsible for our emotions. Interestingly, the limbic system is often called the rhinencephalon or “smell part” of the brain. Several studies show that emotion and odors are directly linked and have been found to produce some of the same electrical impulses.
Essential oils contain natural phytochemicals that impact the limbic system. When you inhale the scent of an oil, the brain releases various neurochemicals to create physiological changes in body, mind and spirit. When you smell lavender, for example, serotonin gets released, producing a calming influence in the body.
Pure essential oils are extracted directly from plant parts, including flowers, leaves, stems and roots, as well as the rind of their fruits. Outside of their direct healing properties these oils simply smell good, make us feel happier and serve as great stress and pain relievers. The easiest and most common way to benefit from their essence is through aromatherapy-placing a few drops of diluted oil directly on your skin and inhaling the aroma. (Note: Always cut the essential oil with a base oil–see suggestions below.)
Or you can add drops to your bath or to a special aromatherapy diffuser, which heats the oil and allows the smell to permeate the room. Choose from a multitude of oils, ranging from bergamot (Citrus bergamia), which has a balancing effect, to sandalwood (Santalum album), which is known for its sensuous properties.
Base oils, also called carrier oils, make essential oils more versatile by cutting their strength without greatly reducing their effectiveness or aroma.
Some recommended base oils include:
Sweet Almond Oil (Prunus dulcis, P. amygdalus). With no scent of its own, sweet almond oil is mild and well tolerated by most people. Make sure you have sweet almond oil, though, never bitter almond. Use this oil by itself or blend it with other carrier oils to make a base. It’s especially good as a base for massage oil. Use caution if you have nut allergies.
Rose-Hip Seed Oil (Rosa rubiginosa). Used alone or as a base oil blend, rose-hip seed oil is like liquid velvet. It especially nourishes and benefits the skin, making it wonderful for a facial oil blend.
Avocado Oil (Persea nubigena, P. americana). Excellent as a softener for hair and skin, avocado oil absorbs nicely and is rich in vitamins A and B. Create a base blend using 10 percent to 30 percent avocado oil for a luscious addition to any body or bath oil.
Jojoba Oil (Simmondsia chinensis). Jojoba is actually a liquid wax; it resembles our own skin sebum. Hair, nails and skin respond well to it, making it excellent for sea salt scrubs and massage oils. Jojoba also gives a longer shelf life to products and is perfect for blending into more expensive oils. A blend of up to 95 percent jojoba can be used.
ESSENTIAL OIL RECIPES
Refreshing Massage Oil3 drops bergamot2 drops grapefruit3 drops rosewood
Add oils to 1 ounce of base oil and mix well. Store in a dark glass bottle and avoid exposure to heat, light and air. This blend can provide a boost when you’re feeling weary. It’s refreshing without being either over-stimulating or sedating. A note of caution: bergamot can darken your skin if exposed to the sun, so rinse well before going outside.Return-to-EarthFoot Massage Oil3 drops patchouli3 drops sandalwood4 drops lavender
Add oils to 1 ounce of base oil and mix well. Store in a dark glass bottle and avoid exposure to heat, light and air. This deep, rich, earthy blend is a perfect foot massage oil for those times when life leaves you up in the air. These pure essential oils are believed to be relaxing, centering and calming.
Whether you use essential oils for their therapeutic properties or just because they make you feel good, remember to choose a scent you really resonate with. Do you prefer an earthier aroma or do you gravitate toward the floral or fruitier blends? There’s obviously no wrong choice. Whatever you pick, simply allow yourself to relax into the essential experience of pleasure and goodness.
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