Chamomile is one of the most well-known herbs, and one I wouldn’t be without, especially with small children.

It is widely available in tea form, but can also be made into capsules or tinctures or used in cosmetic applications.

Chamomile flowers are mildly sedative, making them wonderful for improving sleep quality and relaxation. I use chamomile in place of Tylenol for teething or colicky babies, and on my own stomach after giving birth to help ease the after pains.

I’ve also heard of natural doctors using a strong chamomile tincture as a nervine to reduce cravings in patients who are stopping smoking or drug use. It is a good herbal source of Magnesium, which is one of the top supplements I recommend.

Ways to Use Chamomile:

• As an herbal tea before bedtime to help improve relaxation and sleep
• As a tincture (internally or externally) for muscle pain or for teething children (on the gums)
• As a tincture for children who have trouble sleeping or who are emotionally upset
• As a strong brewed tea in the hair to naturally lighten blonde tones
• To help relax during emotional or physical distress (I use the tincture internally during labor to help ease contractions and help me relax)
• Internally and externally for headache relief
• As a tincture to help calm hyper children
• For pink eye: Pour a small amount of boiling water over a chamomile tea bag and soak on the eye for about 15 minutes a few times a day (wait until its cool) OR make a strong tea with it and use a soaked cotton ball to wipe the eye every hour throughout the day and infection should be gone within 24-36 hours. Can also sleep with a cotton ball “patch” on the eye to help remove the infection.

Where to Get:

• As with most herbs, I buy in bulk from Mountain Rose Herbs as this is the cheapest way to order and I am confident in the quality of their herbs.
• I highly recommend making a chamomile tincture (instructions here) as the flowers can easily lose their natural oils, which make them effective. You can also buy a pre-made tincture if you’d prefer not to make your own.
• There are also capsules available, though I would not suggest a concentrated dose like this for children, and this would be more effective when stopping a tobacco or drug addiction as overseen by a natural doctor.
• You can also, of course, get Chamomile tea bags, which is the most widely available form of chamomile.

Notes: Chamomile is generally considered a safe herb for anyone, including during pregnancy, but in very rare cases it can cause an allergic reaction in those with ragweed allergies, so use caution if you have these types of allergies.

Do you use chamomile? What is your favorite use? Share below!

I don’t like using the term superfood, though it could certainly be applied to Spirulina. Though not technically an herb (actually an cyanobacteria), it boasts its fair share of health promoting properties. It is rich in in Chlorophyll, and like plants, gets its energy from the sun.

What is it?

Spirulina is a natural “algae” (cyanbacteria) powder that is incredible high in protein and nutrients. When harvested correctly from non-contaminated ponds and bodies of water, it is one of the most potent nutrient sources available. It is largely made up of protein and essential amino acids, and I typically recommend it to clients who decide to remain vegetarian for its high natural iron content. It is often touted for its high B-12 content, though there is a lot of debate about if this particular form is a complete and absorbable form of B-12 and I don’t recommend it completely in place of animal products.

The high concentration of protein and iron also makes it idea during pregnancy, after surgery or anytime the immune system needs a boost.

Health Properties:

Though it does taste like pond scum, Spirulina has some great health-boosting qualities:

• Spirulina is 65% protein and amino acids including the essential fatty acid gamma linolenic acid (GLA) which has gotten a lot of attention for its anti-inflammatory properties, especially when taken with other quality Omega-3 supplements like Fermented Cod Liver Oil. (I suspect that the benefits of GLA in Spirulina are even more than what the studies have found since these studies often use vegetable oils for their GLA source, and the other inflammatory compounds in vegetable oils can interfere with the anti-inflammatory ability.) It contains all essential amino acids.
• Spirulina contains Omega 3-,6 and 9s and is especially high in Omega-3s.
• Spirulina is extremely high in Chlorophyll, which helps remove toxins from the blood and boost the immune system.
• Spirulina has a very high concentration of bio-available iron and is excellent during pregnancy and for those with anemia and will not cause constipation.
•  Spirulina is a great source of other nutrients including (according to Wikipedia): “Spirulina contains vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium,  manganese, phosphorus,  selenium, sodium and zinc. Spirulina contains many pigments which may be beneficial and bioavailable”
• This Spirulina (from Mountain Rose Herbs) was tested be an independent laboratory and found to have an ORAC (Oxygen Radical Absorbance Capacity) of over 24,000 which is 4x the ORAC score of blueberries. The ORAC score is generally used to measure antioxidant ability and concentration in different foods.
• Spirulina is also incredibly high in calcium with over 26 times the calcium in milk, making it excellent for children, the elderly and during pregnancy.
• Some research has suggested that Spirulina may be helpful in allergies and allergic reactions.
• Spirulina’s phosphorus content makes it helpful as part of a tooth remineralization regimen.
• Emerging evidence suggests that it binds with radioactive isotopes and may be useful for radioactivity exposure or radiation therapy.
• The protein in Spirulina is highly usable and has a net protein utilization rate of between 50-61%
• Spirulina can bind with heavy metals in the body and help remove them.
• Spirulina can increase fat burning during exercise.

How To Take

When choosing Spirulina, make sure to choose one that is organic, as others can have nitrate compounds as additives. The best one I’ve found is from Mountain Rose Herbs and it is also the cheapest organic Spirulina I’ve seen. It does taste like pond water though, so many people prefer supplements. I’ve tried Now Spirulina and found them to be good quality, though they are more expensive than the plain powder. (I haven’t tried this brand, but it seems to be a great deal for 1,000 500mg capsules for under $30). You can also get Spirulina powder in a 4-pound canister.

I always add Spirulina to my veggie smoothies each day and take extra during pregnancy. It is best to get in about 2 teaspoons per day, and 2 or more tablespoons during illness, after radiation exposure or during pregnancy. It does taste horrible though! You can also mix into water and drink straight, though many people have trouble with this. The phosphorous makes it useful for the tooth remineralizing regimen, and it is best taken with an Omega-3 source like fermented cod liver oil. It’s anti-inflammatory properties have been helpful to some of my clients with joint pain or other types of inflammation.

Those with PKU should consult with a doctor before taking, as it does contain that amino acid. Those on any type of anti-coagulation medicine should consult with a doctor before beginning (or stopping) taking Spirulina.

Ever taken Spirulina? What did you think of the taste? Will you try it now? Share below!

She is a writer, holistic health coach, and cancer survivor (she did it naturally!).

Almost four years ago Jess was diagnosed with a very aggressive, rare form of cancer called Epithelioid Sarcoma, in her left hand and arm. After having a high dose of chemo pumped through her arm following scans showed she was clear of cancer. Little did she know it would come back, not even a year after going into remission.

After being told by the scary men in white coats that her only real chance of long-term survival would be to have her arm amputated at the shoulder she decided to take matters into her own hands. She politely refused their offers of surgery, chemotherapy and radiation and began searching for natural, alternative cancer treatments.

The way she saw it she had two choices. She could rely on the slash, poison and burn method offered by the medical profession and become stuck in the ‘cancer patient’ category for who knows how long, or she could take responsibility for her illness and bring her body to optimum health so that it can heal itself.

For Jess it was an easy decision. Chemo and radiation do not have great success on the type of cancer she has, and there is no way she was going to let them cut her arm off.     Jess quit her magazine job in Sydney, swapping a lifestyle of back-to-back parties for one of relaxation and meditation.

Ditching a diet that consisted mostly of champagne, canapés and late night Lean Cuisine she  packed up and moved back to the Sunshine Coast in Queensland to live with her family and began devoting all her time and energy to restoring her health. Along the way, Jess developed a obsession with passing on all of her newly learnt wellness wisdom to anyone who was parked in front of her for long enough to listen.

The Book

Jess recently released a great eBook called “Make Peace With Your Plate” that discusses her journey, how she detoxed and healed from cancer, and the methods that she used. It also addresses the mental and emotional aspects of eating, which are tremendously important and often overlooked.

I’ll be posting a lot in the next few weeks about optimal foods for cleansing and detoxing (hint: Green smoothies are wonderful!), but Jess already has a lot of great resources on this!

While many of us won’t have to use all of the measures necessary for cancer treatment, almost all of us could stand to eat (or drink) more green veggies. Jess has some great veggie recipes, and they are a great replacement for the grains and processed foods we’ve been removing from our diets.

I especially like Jess’ Blog for her uplifting and inspiring outlook on life and health, despite the tough experiences she had.

The Giveaway

Jess has agreed to give one reader a copy of her eBook “Making Peace With Your Plate” to one reader! It is a great resource, especially if you struggle with emotional issues with food! To enter: just drop by Wellness Warrior and sign up for Jess’ newsletter. It’s free, full of great info and you can unsubscribe at any time.

Then, come back and leave a comment on the biggest health challenge you’ve ever faced and how (or if) you overcame it! Winner will be chosen at random from all eligible comments.

Giveaway ends on Tuesday, March 27, 2012 at 11:59 PM CST. Leaving a comment below acknowledges that you’ve read and accept the official rules for giveaways.

You can also connect with Jess on …   Twitter,  Facebook, or on her blog:  www.thewellnesswarrior.com.au. If you or someone you love is suffering from cancer, point them in the direction of Jess’ website!

What is the toughest health challenge you’ve ever faced? How did you overcome it? Share below!

Did you know that those Dandelions growing all over your yard are actually an herb, are completely edible and have many uses?

For instance, the flowers can be used in drinks and baking, the leaves in salads, and the roots roasted to use as a (super liver healthy) coffee substitute.

I’ll be posting on the many uses of Dandelions soon, but while the flowers are in bloom (here at least), I wanted to post my kids’ favorite recipe: Iced Lime and Dandelion Tea. It’s refreshing, natural and has many skin promoting properties. It is also just a fun way to use dandelion flowers.

What you Need:

•  1 quart of dandelion flowers (or more)- Pick them fresh and use immediately so they don’t wilt! Get only the yellow parts, and pull off any leaves (use in salads) or stems
• 3 quarts of cold water
• 1 cup of hot (not quite boiling) water
• the juice of 3-4 limes
• 2-3 tablespoons dried stevia leaf (available here) or sweetener or choice (honey, cane sugar, etc, to taste)
• 1/2 cup dried red raspberry leaf (optional) (also available here)

How To Make Lime & Dandelion Tea:

Pick the dandelions fresh and put in a colander. Rinse well with cool water. (Don’t pick dandelions from areas where pesticides have been sprayed or animals may have pooped!)

In a jar or cup, pour the hot water over the stevia leaf and dried red raspberry leaf (if using) and stir well. If using another sweetener, put it in the warm water instead. Let steep 5-8 minutes and then strain off the herbs.

Pour the sweetened liquid from the stevia/raspberry leaf into a gallon size glass jar. Add the juice of the limes, and then the cool water and stir well.

Add the Dandelion flowers and mix gently. Refrigerate for at least 3-4 hours or until completely chilled and serve. You can strain out the flowers or pour them into the cups. Bonus points if you freeze them into ice cubes for decoration!

Use within 36 hours for best taste.

Ever eaten something out of your backyard that didn’t come from your garden? Are you up for trying some Dandelion tea? Tell me below!

I’ve personally seen the benefit of many different herbs, even in situations where medicine or conventional remedies didn’t work at all.

Many herbs also have very nourishing properties and can be used in special combinations in foods and drinks to improve the body’s absorption of those substances.

Each week, I’ll be profiling an herb and talking about its many uses…

Enter Alfalfa…

This week: Alfalfa! To some of you, this may bring thoughts of a type of hay or a character from the Little Rascals, but Alfalfa is a powerhouse among herbs, the Pavel of herbs, so to speak.

Sometimes also called Buffalo Herb, or scientifically, Medicago sativa, Alfalfa means “Father of all Foods” and deserves its name! Alfalfa contains a wide variety of minerals including iron, calcium, magnesium, phosphorus, sulfur, chlorine, sodium, potassium, silicon, and trace elements. It is also a good source of Vitamin A, Vitamin C and Vitamin K, which is necessary for blood clotting.

Alfalfa contains essential amino acids, which are not made by the body but must be obtained from food sources. Because Alfalfa is so easy to assimilate, it is used as the base in vitamins and supplements and it contains the highest chlorophyll content of any plant (in fact, it is used in Liquid Chlorophyll, which has a very high nutrient content).

Alfalfa can be used for:

• Cleansing the blood
• helping alleviate allergies
• Aids in blood clotting
• Promotes healthy digestion
• Can easy morning sickness
• Is helpful in reversing tooth decay and remineralizing teeth
• Great source of Vitamin K so it helps improve Baby’s Vitamin K levels at birth if mom drinks during pregnancy (recipe for an herbal tea for pregnancy here)
• Supports the pituitary gland
• Supportive during nursing
• Helps ease morning sickness
• Helps ease gout
• Aids with all forms of arthritis

Alfalfa is used in alternative medicine to reduce cholesterol and blood pressure. The high concentration of alkaloids in Alfalfa make it useful in reducing blood sugar levels.

It is also commonly used as a blood detoxifier and for any types of arthritis or joint problems. It is a great source of many nutrients and is generally considered safe for children, adults and pregnant/nursing mothers.

The one caution about alfalfa is not to use in combination with blood thinning agents or medications as it is so effective it can interfere or amplify the effects of these.

How We Use Alfalfa

In our family, we add alfalfa to many of our herbal teas, tinctures and to food. I make a tea for the kids with Alfalfa, Red Raspberry and Peppermint as a source of vitamins and minerals that they love to drink. (We buy it in bulk from Mountain Rose Herbs)

We also drink a lot of Liquid Chlorophyll, which is a concentrated liquid of the chlorophyllins from the fresh alfalfa plant. We love this brand because it has a minty taste, and even the kids love to drink it. When the kids are sick, this is often all I can get them to take, and its purifying and detoxifying properties help them recover more quickly. Since it is so high in nutrients, I also don’t worry if they don’t eat as much while they are sick.

During pregnancy, I add Alfalfa to my pregnancy tea (recipe here) and give high doses of alfalfa in herbal teas if anyone gets sick. Due to its mild flavor, I also add scoops of dried alfalfa to smoothies and drinks. I take liquid chlorophyll daily, especially during pregnancy, since we opt out of the Vitamin K shot at birth (we do an oral version instead).

Ever used alfalfa? Taken Liquid Chlorophyll? What herbs do you use?

For babies and small children especially, treatment options are limited, but congestion and coughing can really interfere with their ability to sleep well.

We used to keep regular Vicks Vapor Rub and the Baby version on hand for illnesses, until I realized that it had PETROLEUM in it.. yuck!

In the name of not consuming or slathering our skin with anything that is more beneficial to a car engine… I’ve been making this really easy homemade version ever since.

If you don’t have the ingredients or don’t want to take the time to make this recipe, mixing the essential oils with coconut oil works almost as well. All ingredients for the recipe below  (including tins or lip chap containers to keep it in) are available here.

Vapor-Rub Ingredients:

•  1/2 cup olive oil or almond oil
• 2 level tablespoons of beeswax pastilles
• 20 drops of Eucalyptus Oil
• 20 drops Peppermint Oil
• 10 drops Rosemary Oil
• 10 drops cinnamon or clove oil (optional)

How To Make Vapor Rub:

1. Melt beeswax with olive oil/almond oil in a double boiler or in the microwave until just melted.
2. Add the essential oils (use half the amount for a baby version or dilute with coconut oil before using)
3. Stir until well mixed and pour into some type of container with a lid to store. Little tins work well, as do small jars. I also always make a few in lip chap sticks to keep in my purse or use on baby feet.

What are your tried and true remedies for beating illnesses? Ever made your own remedies? Tell me about it below!

Liquid stevia extract is a relatively easy tincture to make at home, and it is a much cheaper alternative to the store bought versions. If you grow your own stevia, you can preserve the leaves while still fresh to make the most potent extract. This is my basic stevia recipe, and it is suitable for kids and pregnant women as the alcohol cooks out.

Homemade Stevia Extract Ingredients and Materials:

• 1- Quart or pint glass jar with lid (both boiled to sterilize)
• fresh or dried stevia leaf
• enough vodka, rum or everclear to fill the jar (at least half of the total size of the jar)
• a cheesecloth or fine mesh strainer
• small sauce pan

How To Make Liquid Stevia Extract

1. Put the fresh or dried stevia leaf in the jar, filling it 2/3 full.
2. Pour vodka/rum/everclear over the leaves to fill the jar and put the lid on tightly.
3. Put in a place where you will see it and leave for 36 hours, shaking occasionally. (I put on the counter and shake every time I’m cooking) Leaving it for longer than this seems to make it bitter.
4. Strain the liquid into the small sauce pan (it will be greenish-brown)
5. Turn heat on low and bring to a simmer. Important: do not boil! It will ruin the taste!!!
6. Simmer for about 1/2 an hour, stirring constantly and making sure not to boil. It will thicken. When it gets to your desired thickness, remove from heat.
7. Store in small jar in the fridge for up to 3 months.

This can be used in baking recipes like Crock Pot Cheesecake or Pumpkin Cheesecake. It is also great in coffee, tea, chai lattes or pumpkin lattes.  It is pretty much the only sweetener we use in our house and by making it ourselves, we avoid the bitter aftertaste in the bleached store versions.

Do you use stevia? Ever made it? 

As we wrap up Crocktoberfest this week, I thought this easy recipe was appropriate. If you haven’t roasted a chicken in your crock pot yet… try it!

Not only is it the cheapest and easiest way I’ve found to make chicken, but you get a couple quarts of chicken broth from it too!

Ingredients and Tools:

• A whole chicken (Usually available for under $2/lb for even organic)
• 1 tbsp butter
• favorite herbs and spices (I add 1 tsp garlic granules or powder, 1 tsp sea salt, and about 1/2 tsp each of basil, oregano, thyme, and rosemary.)
• Crock Pot

How To Slow Cook a Chicken In the Crock Pot (Don’t blink or you’ll miss the instructions!)

1. Rinse chicken and make sure innards are removed.
2. Put butter in bottom or crock pot  and turn on low (butter is to prevent sticking, can use coconut oil).
3. Once butter melts, put chicken in crock pot (putting breast-down will make it cook faster)
4. Sprinkle with desired spices. (I’ve also heard of stuffing the chicken with an onion, apple or orange for more moistness and great flavor)
5. Put lid on and cook on low for 7-8 hours or until well cooked.

To Make Broth:

1. Remove chicken and pull meat off the bones but leave all the juices in the crock pot.
2. Put the bones back in the crock pot and add 1 small chopped onion, 2 ribs of celery, 1 chopped carrot and a little more sea salt.
3. Add 2-3 quarts of water (depending on what your’s will hold)
4. Cook on low overnight.
5. Strain bones and vegetables out.
6. Use within 3 days or freeze for later use.

Some other ideas for using your whole roasted chicken:

• Put a small colander on top of the chicken when almost done cooking and fill with veggies. It will steam them so you have the whole meal ready to serve.
• For the last few hours, put some medium sized sweet potatoes on top of the chicken and put the lid back on. Both will be ready for dinner.
• After making the broth, remove the bones, add some chicken back in along with a few cups of favorite veggies and you have an easy chicken soup (with tons of nutrients)

How do you cook a chicken? Do you make broth too? What’s your secret? Share below!

With flu season around the corner and signs for “flu shots” in every store, this is a natural alternative that is inexpensive and effective. It can be made easily at home.

If you or your child has ever had a bad case of the flu, you know how miserable it can be. Especially for moms, it is awful to see your children feeling so bad and not be able to fix it. Black elderberries (sambucus nigra) have been shown to prevent flu and speed recovery in those who have the flu.

Elderberries contain high levels of A, B and C and stimulate the immune system. Several natural elderberry syrups are available at natural health stores, but usually for around $20 or more for 4 ounces. This recipe makes 16 ounces for a cost of under ten dollars and kids love the taste!

Homemade Elderberry Syrup Ingredients:

• 2/3 cup black elderberries
• 3.5 cups of water
• 2 T fresh or dried ginger root
• 1 tsp cinnamon powder
• 1/2 tsp cloves or clove powder
• 1 cup raw honey

How to Make Elderberry Syrup:

Pour water into medium saucepan and add elderberries, ginger, cinnamon and cloves (do not add honey!)

Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half. At that point, remove from heat and let cool enough to be handled. Pour through a strainer into a glass jar or bowl.

Discard the elderberries (or compost them!) and let the liquid cool to lukewarm. When it is no longer hot, add 1 cup of honey and stir well.

When honey is well mixed into the elderberry mixture, pour the syrup into a pint sized mason jar or 16 ounce glass bottle of some kind.

Ta Da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.

Standard dose is 1/2 tsp to 1 tsp for kids and 1/2 Tbsp to 1 Tbsp for adults. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.

Ever taken elderberry? Will you try this recipe?

I’m a huge fan of Caprese Salad, especially right now when tomatoes and basil are literally growing like weeds in the garden, but it isn’t very high in protein or fat and doesn’t make a good meal by itself. No worries, eggs fix everything! Enter the Caprese Omelet!

This omelet is very similar to the delicious salad version but with a much bigger protein punch. Tired of the usual bacon and eggs (say it isn’t so!), try this Italian variation! An omelet this good can’t be contained to just the breakfast realm, and it makes a delicious lunch or dinner also.

Caprese Omelet Ingredients:

• 2-4 Eggs
• 2 TBSP butter
• 1 small/medium tomato, diced
• 3-4 (or more) basil leaves, finely chopped
• shredded mozzarella to taste
• Olive Oil (optional)
• Garlic, salt and pepper (optional)

How To Make A Caprese Omelet:

1. Melt butter in medium skillet over low/medium heat
2. Scramble eggs with fork in a shall bowl and season with garlic, salt and pepper if desired
3. Pour eggs into skillet and sprinkle tomatoes, cheese and basil on one half
4. When eggs are partially set, fold the empty half over to cover the side with tomatoes, basil and cheese
5. Cook until set, flipping if needed
6. Remove and promptly top with more tomatoes, basil and cheese and drizzle with olive oil if desired

This is my favorite omelet (at least for this week!) What’s your favorite? Chime in below!

Shared at Fight Back Friday