Organic Skin and Body Care Tips

Preventing & Treating Acne During The Winter

2012-01-18T07:28:00.000-08:00

Healthy Greetings and Wellness Wishes To All! Hope everyone is feeling wonderful and on top of their game . . . if not . . . as the saying goes, "There's no time like the present", to begin to take good care of yourself by really paying attention to what you eat, how often you exercise, your stress level, and how you preserve and pamper that skin of yours. It's never too late to begin a quality course of action to improve how you feel, look, and project yourself to others.

Today, well begin a new blog series on topics of great interest to all . . . troubling skin and body care issues, increasing physical and mental energy, nutrition through whole foods, anti-aging protocol and benefits of natural sunscreen, raw food, low-carb eating, and the "Caveman Diet". I hope you'll enjoy the new blog "look" and future topics.

I have to interject this . . . before I proceed . . . My latest book on topically-applied herbal healing remedies is in the final stages of "heavy editing". As soon as I have a firm working title and release date, I'll let you know. It should be approximately 340 pages and contain 150 recipes for making your own herbal medicines to apply to your body, thereby improving comfort and wellness. If you liked my previous book, "Organic Body Care Recipes", this is to be the companion book. Look for it in December 2012 . . . I think!

For today's topic of discussion, we'll delve into the care of acne conditions that occur in the winter months. Acne in winter often needs different treatment from the acne flare-ups that occur in the late spring and summer.

Preventing & Treating Acne During The Winter

Acne is a year-round inflammatory skin condition and not simply reserved for the warmer, more humid months. Whether you suffer from facial, back, chest, neck, or shoulder acne - or all of the above - you should know that winter treatment of acne (especially if you live north of Kentucky where it gets quite cold and arid) is a bit different from the treatment of acne in warm or hot, moist, sticky climates where the skin can sweat profusely and the skin's sebum or oil flows onto the surface more readily. Here are some tips to help you care for your late fall, winter, and early spring acne symptoms:

- Cleansing Regimen: Cleansing a normally oily skin in the drier, cooler months of the year should be done very gently and with a slightly richer cleanser than you would use during the warmer months of the year when your skin is oilier and exhibiting a sheen or "oil slick". In the cooler months, your skin doesn't exude as much lubricating oil, so you don't want to strip it dry by using a harsh soap or high-foaming cleanser. Cleanse in the morning and evening with a natural, chemical-free cleanser that contains salicylic acid or willow bark (The Body Shop has a good anti-aging line that contains salicylic acid and other herbs and works wonderfully well on oily/acneic skin). DHC has a great olive oil-based cleanser and gentle soap that is excellent for all skin types. They also have a salicylic acid line especially for oily skin. Aubrey Organics (a totally chemical-free line) offers a superior herbal product line for normal and oily skin.

Gentle cleansing twice a day will help to minimize oil production and impurities from forming in your pores. The hand-held Clarisonic Mia skin brush, www.clarisonic.com is an amazing tool that I highly recommend to thoroughly cleanse your skin while also exfoliating. It is of professional quality, unlike Oil of Olay's rotating skin brush, which I don't recommend at all. If you do decide to get the Clarisonic brand, order the soft bristle head for sensitive skin. Acneic skin should be treated with tender loving care, not abrasives that will further irritate it.

- Moisturizing Regimen: The key is to use a non-clogging, oil-based moisturizer during the colder, drier months. Indoor heat and cold temperatures can lead to dehydration or surface dryness which can further lead to discomfort and skin damage - preventing your skin from holding in valuable moisture. A dry, flaky surface looks dull and also tends towards the clogging of pores which exacerbates acne breakouts. Moisturizers with hyaluronic acid, NAPCA, honey, seaweed, vegetable glycerin, or jojoba oil work will to keep skin soft and supple. Weleda, Inc., www.weleda.com has a line called "Iris" that is specifically designed for gentle care of normal and oily skin.

If you are "into" outdoor winter activities, please be sure to protect your skin with the appropriate moisturizer/natural sunscreen so that it doesn't get environmentally damaged from the assault of sun, cold wind, and dehydrating temps.

- Hydrating Regimen: Drinking lots of water, fresh-pressed vegetable juices, and non-caffeinated herbal tea is recommended to keep your skin hydrated from the inside-out. A properly hydrated body and surface skin will help avoid cellular breakdown and painful acneic flare-ups, extreme, irritating dryness, and pre-mature aging. Sufficient fluid intake will keep waste products flowing out of your body via the kidneys and colon and not backing up in your system, potentially looking for another exit . . . your skin. A constipated body tends to exhibit lackluster, irritated, pimply skin. Not a look anyone's after!

Misting your face throughout the day with a herbal hydrosol or flower water is a great idea, especially if you travel a lot by airplane or live in an especially arid climate.

- Exfoliation Regimen: Exfoliating regularly, say . . . twice per week, whether summer or winter, prevents dead skin cell build-up and clogged pores. Sloughing off dead skin cells will help keep your skin functioning and looking its best. The Clarisonic Mia, mentioned above, is my favorite way to exfoliate and cleanse my skin, but you can also use a clay mask, or clay-based scrub twice per week, as well. Exfoliants with ground oats, almonds, or jojoba beads are also gentle products that won't irritate. Mountain Rose Herbs, www.mountainroseherbs.com makes a delightful facial scrub that I especially like.

I hope these tips help you achieve radiant, smooth, youthful , comfortable skin during the winter months. Let me know if you have any other tips for caring for your oily/acneic skin and I'll pass them along to my readers. Until next time . . . be well!

NOTE: The blog was written by Stephanie Tourles, author of "Organic Body Care Recipes", Storey Publishing, 2007. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Benefits of Professional Skin Care

2011-12-31T09:50:00.000-08:00

Happy New Year, Everyone! Blessings of Health, Happiness, and Prosperity to all this upcoming 2012. May all be well fed and clothed, warm, joyous, and gainfully employed if that be your need!

I thought I'd start this year's list of blogs by discussing the benefits of professional skin care services. In my opinion, regularly scheduled skin treatments (monthly or at least quarterly at the change of the seasons) performed by a licensed holistic esthetician are as important to skin health as regular dental checkups are to healthy teeth and gums and regular chiropractic visits to balanced energy flow and structural comfort.

Want to undo the damage of time, stress, environment, and neglect upon your skin? Don't we all? Then, pay a visit to your local day spa or full-service salon and schedule an appointment with the resident esthetician (skin care specialist). If you have the time, try to book - at the very least - a full deep-pore cleansing facial and back treatment. While the esthetician can't turn back the hands of time, she sure can take the edge off your nerves and rehydrate and deep cleanse your skin, leaving it smoother, tighter, and more supple than when you arrived.

An Esthetician's Touch

Esthetics involves both creativity and psychology - it's not just about beauty and the science behind it, but also about instilling a feeling of well-being, health, and wholeness in the client. An esthetician's responsibilities to her clients include: assessing and meeting their emotional needs to the degree of her ability (even if it's just offering a listening ear); understanding their physical wants and desires relating to skin care; and being able to make the client feel as if he or she is the most attractive and confident person alive. She accomplishes this by promoting clearer, smoother skin, providing a relaxing upper-body, hand, and foot massage, artistically applying feature enhancing or corrective makeup, and giving her clients the pampering they need to feel good about themselves.

Before entrusting your skin to another person's hands, you may want to ask some questions about the esthetician and the salon:
- Does the esthetician have a current license?
- How many years of experience has he or she had since graduating from school? Try to find an esthetician with at least 2 years of hands-on experience.
- Is it possible to schedule an initial face-to-face, brief consultation with the salon owner and esthetician, prior to booking an appointment?
- Is the esthetician clean and well groomed, having short fingernails and hair that is up and out of the way?
- Is the salon neat and tidy? Does it have a professional setting?
- Is the skin care treatment room tranquil and inviting?
- Are the esthetician's tools organized and new or sanitized? Is there a clean headwrap, towel, and robe set aside for each client?

Benefits of Professional Skin Treatments

1. A complete analysis of skin type and treatment recommendations.
2. A thorough, deep skin cleansing.
3. Increased blood circulation to the skin through steam and massage, or hot towel applications.
4. Focus on current skin disorders, with potential minor problems nipped in the bud or future treatments discussed for more serious conditions. Conditions that can be treated by an esthetician include: minor roseacea, dry skin, oily or combination skin, acne, sun damage, hyperpigmentation (brown spots, skin discoloration), wrinkles, slack skin tone, plus more. An esthetician may also refer you to a dermatologist if she spots "suspect" sun damage or an irregularly-shaped mole.
5. Softened and hydrated skin.
6. Deep relaxation.
7. A self-esteem boost - you just plain look and feel better after a facial or body treatment.
8. Nutritional and lifestyle counseling with regard to achieving healthy skin.

Professional Pampering - What Your Skin's Health Yearns For!

Today's full-service salons and spas are a far cry from those of decades past. The better ones can be quite luxurious and plush, offering a complete sensory experience with myriad services including hair styling, coloring, perming, and straightening; manicuring and pedicuring; brow and lash enhancement and tinting; facials; back, foot, and hand treatments; herbal body wraps; the latest aromatherapy and anti-aging treatments; massage; body waxing; reflexology; and makeup application and instruction. More and more salons and spas now offer pre- and postsurgical skin care treatments and corrective makeup instructions.

Don't you owe it to yourself and to the health of your skin to partake of an esthetician's professional skin treatment offerings to boost your self-confidence, rejuvenate your skin, and put your best face forward everyday? I think so! If you can find a good esthetician in your area, value her (or him) like gold, she is your skin's best friend.

NOTE: This blog was written by Stephanie Tourles, and adapted from her book, "Naturally Healthy Skin: Tips and Techniques For A Lifetime of Radiant Skin", Storey Publishing, 1999. The infomation is true and complete to the best of the author's knowledge. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Algae, Grasses & Herbs: My Favorite Herbal Supplements

2011-12-19T10:12:00.000-08:00

Festive Greetings To All!

'Tis the Season for giving, sharing, and making merry! So, as my gift to you this year, I would like to share the list of my all-time favorite "green" nutritional supplements to restore your flagging energy and rev up your core vitality. Just so you know, I have no commercial ties to the manufacturers or herbalists who make the formulas. These are just my time-tested and trusted, go-to, vegan health supplements that I currently take (or take at various times of the year) to make me feel great - in lieu of synthetic vitamins and heat-treated, denatured minerals, such as those derived from powdered rocks and shells (calcium carbonate from chalk; coral calcium from dead, dried coral; and oyster shell calcium from oyster shells) - which are all very difficult for the body to absorb and assimilate.

I hope you'll give some of them a try. As with any food-derived supplement, consistency of intake is key. Follow directions on the supplement packages. Expect to see health benefits within 2 or 3 months. Here's to making 2012 the "Year of Wellness"! Blessings To All!

My Favorite Algae, Grass, & Herb Supplement Brands

1. Super Food Plus by American Botanical Pharmacy: A vitamin and mineral herbal, nutrient-dense powder concentrate containing algaes, grasses, seaweed, fruits and fruit peels, beet root, spinach, and nutritional yeast. Quite tasty mixed with fresh apple juice or grapefruit juice. For more information call (800) 437-2362 or www.herbdoc.com.

2. Sun Chlorella "A" by Sun Chlorella USA Corp.: Pure chlorella algae tablets made with chlorella that has had its cell wall 95% pulverized - so it is easy to absorb. A good source of iron-rich chlorophyll, carotenes, plant-derived omega-3's, and protein. My indoor cats love these little, dark green tablets (in lieu of outdoor grass). For more information call (800) 829-2828 or www.sunchlorellausa.com.

3. Pines Barley Grass Powder (& Wheat Grass Powder): Pines has been around for decades. They grow the raw ingredients and manufacture various grass and vegetable powders for nutritional supplementation. Prices are quite reasonable! For more information call (800) MY-PINES or www.wheatgrass.com.

4. Barley Max by Hallelujah Acres: This "Health Ministry" was started by Reverend George Malkmus back in the 1970's after he healed himself from cancer consuming only raw juices and pure, raw foods. His company produces fabulous barley grass, beet root, and carrot powders as well as publishes books, offers courses on raw food nutrition, and retails other health-related items. The website, www.hacres.com, provides an amazing wealth of information on natural living and a raw food diet.

5. Rachael Jean's Ultimate Green Drink by Empowered Herbals: This is one of my absolute favorite green drink powders that I take daily, without fail. It's a wonderful, tasty blend of grasses, algaes, nettles, beet root, apple pectin and fiber, and probiotics. For more information call (360) 301-3130 or www.empoweredherbals.com.

6. NOAH Capsules by Jean's Greens: NOAH stands for Nettle, Oatstraw, Alfalfa, and Horsetail - four herbs that contain a plethora of minerals to promote stronger bones, hair, and nails. I've taken these capsules for years and my fingernails are hard and hair grows in healthy and at a good rate of speed. I assume that my bones are strong and flexible, as well. For more information call (888) 845-8327 or www.jeansgreens.com.

7. Restorative Herb Powder by Woodland Essence: This is a deeply nourishing, endocrine supportive blend of Ayurvedic, Chinese, and Western herbs to restore balance, internal moisture, and well-being - especially recommended if you are a woman over 40 and feel fried, dried, and exhausted! I make an edible paste of this powder by mixing it with molasses, flax oil, bee pollen and a bit of ghee (clarified butter) and consume 1 or 2 teaspoons daily. The directions are on the jar. It has really helped to balance my mood swings and hormones that seem to be shifting a lot as I near 50. You can get it from Jean's Greens mentioned in #6 above or from Woodland Essence (315) 845-1515 or www.woodlandessence.com.

8. Restorative Root Powder by Avena Botanicals: This herb powder is very similar to the Restorative Herb Powder mentioned in #7 above. The ingredients are a bit different, but the benefits are basically the same. I use this brand for a while, then switch to the Woodland Essence brand for a few months, then back again. For more information call (207) 594-0694 or www.avenabotanicals.com. If you are ever in mid-coast Maine during the summer, make a point to visit the herb gardens of Avena Botanicals. So beautiful and uplifting. Deb Soule, the owner, teaches amazing herb classes on a variety of subjects, too.

9. "Raw Energy: 124 Raw Food Recipes for Energy Bars, Smoothies, and Other Snacks to Supercharge Your Body" (Storey Publishing, 2009). This is my latest authored book on how to add enzyme-rich, nutritious, raw snack foods to your diet. Granted it's a book and not a "green" supplement like those listed previously, but it contains 124 raw food recipes on how to make super-healthy foods that will indeed boost your energy and core vitality. This book makes a great gift for any of your "healthful foodie" friends!

NOTE: This article was written by Stephanie Tourles. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Energizing Travel-Ready Snack Food

2011-12-01T11:53:00.000-08:00

Holiday Greetings To All! Today is December 1st, 2011 . . . and can you believe it . . . we had 10" of snow last week, yet it was 60 degrees yesterday morning and all has melted???? Strange weather this November in Maine, indeed! The entire month has been quite balmy, which is okay with me as I don't look forward to the sub-zero windchills which usually arrive in January. I'm enjoying this unseasonable warmth for as long as Mother Nature continues to extend her gift.

Speaking of the Holidays . . . do you ever notice that when you are in the Holiday shopping mode and traveling about town in your car in search of presents, that you get the munchies? I know I do. And, if I don't have some kind of nutritious, yummy snack food in my vehicle, then I tend to nosh on whatever junk food is convenient . . . be it at a local fast food establishment; grabbing candy and cookie samples at the mall; or downing too many vegan hot chocolates served from a quaint coffee shop. The calories add up with little-to-no nutrient value.

Today, I'm going to share with you one of my favorite portable snack foods that I tuck in my purse, backpack, or carry-on travel bag. When I get hungry and there's no healthful, satisfying meal in site anytime soon, I reach for a handful of this filling mix. It's easy to make, nutrient-rich, all raw, your kids will love it, and it's super tasty. Enjoy!

Mighty Herculean Trail Mix

I can't guarantee you the brute force of a mighty Greek god, but with regular consumption of this blend, I can guarantee you more than enough energy to sail through your busy day. This mix, with its plethora of unrefined, complex carbohydrates and fiber, helps keep your sugar level balanced, thus keeps the urge to binge on junk food at bay. Bonus: A handful eaten daily, followed by a large glass of water, will help relieve chronic constipation. Not a bad benefit from a tasty snack!

Ingredients:
- 1/2 cup prunes, pitted
- 1/2 cup dried, pitted cherries, sweetened with apple juice or unsweetened (dried blueberries or apricots can be substituted)
- 1/2 cup jumbo raisins or currants
- 1/2 cup raw walnuts, whole or pieces
- dash of ground cinnamon or pumpkin pie spice
- dash cayenne pepper powder (optional, but does add a bit of "zing & bite")
- pinch of sea salt

Method:
1. Cut the prunes and the cherries in half, if large, and remove pits of necessary.
2. Combine the prunes, cherries, raisins, walnuts, spices, and sea salt in a medium bowl and toss well to blend.
3. Store in a tightly sealed ziplock freezer bag in the refrigerator for up to 6 months or in a dark, cool cabinet for up to 2 months.

Yield: 8, 1/4 cup servings

A Good Source Of: antioxidants galore, blood-building iron, zinc, copper, potassium, boron, silicon, phosphorus, manganese, magnesium, calcium, B vitamins, omega-3 fatty acids, protein, natural sugars, and fiber

NOTE: This article is by Stephanie Tourles and adapted from her most recent book, "Raw Energy", Storey Publishing, 2009. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Herbal Power Balls

2011-11-16T06:15:00.000-08:00

Greetings to Everyone! Most of my summer garden has now finally been put to bed for the winter. New Oriental lily bulbs have been planted and the vegetable and flower seeds have been ordered for next year, too. I still need to trim the balance of my lavender plants, echinacea, and comfrey, though. Gardening is such a delight, but the garden itself requires considerable maintenance so as not to cultivate a crop of weeds!

I hope all of you are preparing for a relaxing, joyful Holiday season ahead! On that note, today I'm going to share with you one of my favorite raw candies that will boost your energy and stimulate circulation in a most nutritious and delicious way. If you love almonds, honey, and warming, crystallized ginger root, then you'll adore this luscious candy! The little candy balls are quite simple to create and make wonderful "dessert finger foods" to take to a Holiday party. They do contain a wee bit of caffeine from the guarana powder and give a hint of an energy kick from the Siberian and panax ginseng powders. Enjoy!

Yummy Herbal Power Balls

Unlike playing a lottery game such as Power Ball, where your odds of winning millions of dollars are slim to none, eating these Yummy Herbal Power Balls on a consistent basis will make you truly feel like a million bucks! These soft, sticky balls are too gooey to make good portable energy snacks to carry around in your purse or briefcase; they are best eaten straight out of the refrigerator while still firm, chilled, and relatively dry.

Ingredients:

- 1 cup raw almonds
- 1/2 cup crystallized gingerroot pieces
- 1/2 cup raw honey
- 2 tablespoons bee pollen
- 2 tablespoons Siberian ginseng root (eleuther0) powder
- 2 teaspoons panax ginseng root powder
- 2 teaspoons guarana powder
- coconut oil, raw and unrefined
- 1/2 cup unsweetened coconut, finely shredded

Method:

1. Grind the almonds to the consistency of a medium to fine meal in a food processor or nut and seed grinder.

2. Dice the crystallized ginger into 1/4-inch cubes, or smaller.

3. Transfer the almond meal and ginger to a medium-size bowl and add the honey, bee pollen, and herb powders. Use your hands to mash all the ingredients together until a cohesive ball is formed. The dough will be very sticky.

4. Wash and dry your hands after mixing and then oil them well with the coconut oil. Pinch off pieces of dough and roll them into marble-size balls about 1 1/4-inches in diameter. Set aside on waxed paper.

5. Put the shredded coconut in a shallow bowl and roll each ball to coat.

6. For the best flavor and consistency, allow the balls to set for 24 hours in the fridge before eating. Store in a tightly-sealed container in the refrigerator and consume within 2 or 3 weeks.

A Good Source Of: calcium, potassium, phosphorus, iron, zinc, manganese, magnesium, healthful fats, natural sugars, protein, vitamins B and E, and fiber

Yield: About 22 balls

Note: This article was adapted from the book, "Raw Energy", by Stephanie Tourles, Storey Publishing, 2009. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability with the use of this information. It is for educational purposes only.

Sweet-n-Chewy Calcium-Rich Sesame Candy

2011-11-01T10:40:00.000-07:00

Greetings from the Maine Coast . . . Yep, we just experienced our first freak snowstorm of the year this past weekend! Only got 3 inches, but snow before Halloween is an unwelcome sight, especially when the oak trees are still laden with leaves. I think Mother Nature has something interesting and unusual up her sleeve for winter this year . . . and this storm was her "Halloween Trick". C'est la vie . . . at least we didn't get the 25" plus snowfall amounts that Massachusetts, Vermont, and New Hampshire received! Too early for that indeed.

Today I'll continue with my "whole foods as supplements" blog series and share with you an ever-so-tasty raw candy recipe that will fill you up, satisfy your sweet craving, and give you a boost of much-needed plant-based calcium. I eat these sweet sesame seed balls quite often and take them to parties as "healthy dessert bites" especially during the Holidays as they look like little snowballs. They're so good for you that you can even toss back a couple as you run out the door in the morning and call them breakfast! Most excellent with a cup of coffee or hot chai tea. I hope you enjoy them as much as I do.

Sesame Seed Honey Balls

Regular consumption of this mildly sweet, guilt-free, raw candy will lend a glow to your hair, skin, and nails, replenish your core energy reserve, or as the Chinese refer to it . . . your chi, and strengthen your bones. If you tend to have painful menstrual cramps, are constipated, or have restless legs, you will definitely benefit from the fiber-rich seeds and bountiful calcium and magnesium contained within these yummy balls. Here's to your health!

Ingredients:

- 20 small, dried, black Mission figs
- 1 cup raw sesame seeds, hulled or unhulled
- 2 tablespoons raw honey
- pinch of sea salt
- 1/2 cup unsweetened coconut, finely shredded
- 2 tablespooons raw (cacao) or cocoa powder or raw carob powder (optional), but either adds
a wonderful flavor and added minerals

Method:

1. Remove the stems from the figs. Soak the figs for 4 hours in enough purified water to cover by 1 inch. Drain. Chill and reserve the soak water to drink later for a refreshing treat, if you desire.

2. Put the figs, sesame seeds, honey, and salt (and optional cacao or carob powder, if desired) in the food processor and blend for 20 to 30 seconds. Remove the lid and scrape down the sides of the bowl with a spatula. Replace the lid and blend again until a moist, slightly sticky, granular dough forms, about 10 seconds. Repeat the process if needed.

3. Scrape the dough into a medium bowl. Put the coconut in another medium bowl.

4. Pinch off pieces of the dough and roll into balls approximately 1 inch in diameter. Toss the balls into the coconut to coat.

5. Store in a tightly sealed container in the refrigerator for up to 3 weeks or in the freezer for up to 6 months The chews are delicious eaten right out of the freezer.

Yield: Approximately 25 to 30 balls

A Good Source Of: vitamins B and E, iron, copper, zinc, magnesium, calcium, phosphorus, potassium, manganese, natural sugars, protein, healthful fat, and fiber

NOTE: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy", Storey Publishing, 2009. The information is true and complete to the best of Stephanie's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Boost your Memory & Brain Power Herbal Tincture

2011-10-15T06:41:00.000-07:00

Hello Fellow Health Seekers! What a wind and rain storm we had last night . . . blew the vibrant maple leaves right off the trees! What a let down, especially since my parents will be visiting from drought-stricken, brown Texas next week! They surely won't get to see much color. Oh well . . . c'est la vie. The weather has been wild the world over this year - to say the least.

Today I'm going to share with you another herbal tincture formulation - made with raw vinegar this time, instead of vodka. This one will aid in boosting your memory - if taken consistently over time. No matter what your age - who can't use a bit of a boost in the memory department and an enhancement of brain power? All of the herbs and foods used in this recipe are valued for stimulating circulation and blood flow throughout the body, especially to the brain. They are known to increase metabolism, as well - thus are a good energizing and digestive aid. It is a great tincture to use in the winter as the formula tends to warm the body and extremities. I even use it as a sore-throat gargle . . . really helps soothe a scratchy, painful throat!

The taste is spicy, and this may sound odd to some of you, but if you mix a few tablespoons of tincture with some cold-pressed, extra-virgin olive oil, it makes an excellent salad dressing for a large salad! Why not eat your herbal medicine along with your food? That's the best way to take herbs anyway! I hope you enjoy it . . .

Brain Tonic & Memory Enhancement Herbal Tincture

This herbal formula is very simple to make. All herbs are in dried form unless otherwise noted.

Ingredients:

- 2 tablespoons Siberian ginseng (eleuthero) root, cut or chopped
- 2 tablespoons or 1 fat root Asian ginseng, cut into pieces or chopped
- 1/4 cup peppermint leaves
- 1/4 cup sage leaves
- 1/4 cup rosemary leaves
- 1/4 cup gotu kola leaves (centella asiatica)
- 1/4 cup ginkgo leaves (ginkgo biloba)
- 1 small-to-medium yellow onion, chopped
- 20 garlic cloves, minced
- 1/2 teaspoon cayenne pepper powder or 1 teaspoon cayenne pepper flakes or 1 whole, fresh pepper, minced (a fresh jalepeno pepper can be substituted - seeded & finely chopped)
- 1 thumb-size piece of fresh ginger root, chopped or sliced thin
- 1 large bottle of raw vinegar (Bragg's Raw Apple Cider Vinegar is best)
- 1, 5" x 5" square of plastic film or a plastic sandwich baggie
- 1 sterilized quart canning jar with lid

Method:

1. On the evening of a full moon, add all herbs and vegetables to a quart jar. Pour vinegar to within 1 inch of the top.

2. Place plastic wrap or a plastic baggie over the top of the jar and then screw on the metal lid. (The plastic prevents the metal from rusting.) Shake daily and store in the refrigerator. Allow formula to synergize for at least 8 weeks, and up to 4 months for maximum potency and flavor.

3. On the evening prior to the full moon when you plan to "harvest" your tincture, strain mixture through a strainer lined with panty hose or a coffee filter or paper towel (so that all fine particulate matter is caught). Press herbs and vegetables with the back of a large spoon or with your fingers in order to extract all of the precious liquid.

4. Divide the liquid into several dropper-top glass bottles (4-ounce bottles work nicely). Store the bottles in the refrigerator for up to 8 months or so, or a cool, dark, dry cabinet for up to 4 months. Your medicine is now ready to use.

Directions For Use:

To use, take 1-2 droppersful daily directly on the tongue or diluted in a cup of water . . . or, as I mentioned above, mix with a bit of olive oil and use to dress your daily salad. Yummy! You'll know it's working, when all-of-a-sudden, you notice that you don't forget so many things anymore!

Yield: Approximately 3 cups

NOTE: This blog is by Stephanie Tourles, Lic. Esthetician, Herbalist, and author of "How To Feel Fabulous Today", "Organic Body Care Recipes", and "Raw Energy", among other books. The information is true and complete to the best of Stephanie's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Boost Your Immunity - Herbal Immune Berry Tincture

2011-09-24T09:56:00.000-07:00

Hello to Everyone & Welcome To The Fall Season! 'Tis my favorite season . . . this colorful, cool, bright, dry time of year. A time when all living things begin to draw inward and fatten up their nutritional stores, gathering their reserves in preparation for winter's long, dark days. This blog will be the beginning of a new series on whole foods and rejuvenative herbal supplements that will boost immunity, increase energy, well-being, and longevity, and restore beauty and suppleness to your skin (face and body), plus add shine and strength to your hair and nails. I guarantee that the food-related & herbal tips and formulas that I share with you will be most tasty and the skin/body/hair/nail care recipes will feel luxurious, nourishing your skin from the outside-in. Let's dive in, indulge our senses, and prepare for a healthy, radiant fall and winter!

Boost Your Immunity

There is much talk today about immune system breakdown and the need to protect the immune system and maintain its strength and function. The term immune means to be protected from something harmful or disagreeable. This system is your first and often best line of defense against the onslaught of "foreign" invaders such as harmful bacteria, viruses, parasites, fungi, yeasts, germs, environmental chemicals, insect bites, foreign particles (such as splinters, dust, or pollen), or even a simple paper cut.

Your immune system works 24/7, largely unnoticed - that is, until something invades your body or the system fails. If a mosquito bites you, your skin swells, itches, and gets temporarily red. That's your immune system at work attempting to rid your body of the poison. A splinter may cause similar swelling, or even an infection.

When a harmful bacteria or virus enters your system and your immune system attempts to fight it off, a cold or flu may develop. Most harmful invaders are stopped in their tracks before they have a chance to take hold in your body, but if the immune system is weakened, all manner of problems can develop, such as bronchitis, pneumonia, chronic fatigue syndrome, mononucleosis, cancer, lupus, candida albicans, herpes, staphylococcus and streptococcus infections, and arthritis, to name only a few.

With age, unfortunately, comes the increased risk of decreased immunity. Some common problems can include slowed wound healing; autoimmune disorders such as multiple sclerosis, Graves disease, diabetes mellitus, AIDS, and rheumatoid arthritis; increased infection risk; and cancer.

The key to boosting your immune system is simple. Give it whatit needs by feeding it the appropriate fuels: organic, whole foods, immune boosting herbs, purified water, fresh air and sunshine, and exercise. Be sure to balance work with rest, maintain a zest for living, control your stress level, engage in a soul-satisfying spiritual practice, and maintain loving relationships.

The following recipe is for a tasty herbal immunity-boosting tincture that can help enhance your defense system for when its assistance is most needed. I think you'll like the astringent, slightly sweet berry flavor - inspite of the vodka used to extract the medicinal properties from the herbs. It's also wonderful for improving symptoms of constipation, low energy, indigestion, and minor arthritis, and it's extremely high in anti-oxidants.

Herbal Immune Berry Tincture

The recipe is relatively easy to make and the ingredients can be purchased through reputable herbal mail-order suppliers such as Jean's Greens www.jeansgreens.com or Mountain Rose Herbs www.mountainroseherbs.com. Avena Botanicals, here in Maine, makes and retails pre-made elderberry syrup. Look them up at www.avenabotanicals.com. Jean's Greens also retails a yummy elderberry syrup - try a bottle if you don't want to make your own formula.

Ingredients:
1 sterlilzed quart canning jar with lid
1/2 cup dried elderberries
1/2 cup dried schizandra berries
1/2 cup dried, tart cherries
1/2 cup dried blueberries
1/4 cup raw honey
3-4 cups of 80- or 100-proof vodka (an inexpensive brand is fine)
1, 5" x 5" square of plastic wrap or a plastic sandwich baggie

Method:
1. On the evening of a full moon, add all ingredients to the quart jar. Pour vodka to within 1 inch of the top.
2. Lay a piece of plastic wrap or plastic baggie over the top of the jar and then screw on the metal lid. (The plastic prevents the metal from rusting when coming in contact with the water-based vodka.) Shake daily and store in a dark, dry, cool place. Allow formula to synergize for at least 8 weeks, and up to 6 months for maximum potency. This is NOT a quick-to-make recipe, so make it in early or late Spring and then it will be ready for use by September - just in time for fall/winter.

3. After at least 8 weeks has past, on the evening prior to another full moon, strain mixture through a strainer lined with pantyhose or a coffee filter or several layers of cheese cloth (so that all fine particulate matter is caught). Press herbs and berries with the back of a large spoon or with your fingers in order to extract all of the liquid. Restrain if necessary.

4. Divide the liquid into several 2- or 4-ounce, dropper-top, dark glass bottles. Store the bottles on a dark, cool, dry shelf until ready to use. Label and date each bottle. Your tincture should last for many years if you don't use it up that year or give it all away as "herbal wellness gifts".

5. To use, take 1 or 2 droppersful daily directly on the tongue or diluted in a glass of water. Can be taken year round, but I generally recommend taking it September through March or April, then making a new batch.

Yield: Approximately 2 1/2 cups of tincture - total depends on how much residual moisture the dry ingredients contain when you make the recipe.

NOTE: This article was written by Stephanie Tourles and adapted from her book, "How To Feel Fabulous Today", Storey Books, 2001. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Sun Sense: Tanning Potions & After-Sun Relief - Part 4

2011-09-08T07:51:00.000-07:00

Greetings! While the southern states remain hot, if not scorching, we in the northeast are either in the midst of floods or at least more damp than we'd like to be. Lots of mushrooms and mold in the garden, but everything is definitely green! I'll take green and lush anyday over dead, brown, and on fire! My prayers are with all of you (and the wild animals) suffering from drought. May it end soon!

Today will be the last in the "Sun Sense" series as the summer is ending, but at least the recipe I'm going to share with you can be used year-round for other healing purposes. I like to create formulas that can multi-task . . . more bang for your buck that way, too!

Aloe After-Sun Relief Spray

This blend, with hydrating and anti-inflammatory properties, soothes and rejuvenates skin damaged by sunburn and windburn. It doubles as an anti-itch, mild antiseptic healing spray for those suffering from all manner of skin irritations such as bug bites, cuts and scrapes, poison plant rashes, generic dermatitis, and dry eczema. Good stuff and gentle enough to use on small children, too!

Ingredients:
1 cup aloe vera juice (not gel) - available in better health food stores
40 drops lavender essential oil
10 drops rosemary (chemotype verbenon) essential oil

Method:
Place all ingredients into a storage container such as a plastic or dark glass spray or spritzer bottle and shake well to blend. Please keep refrigerated and use within 6 months.

Application Tips:
Spray onto skin as often as necessary to soothe environmental damage resulting from sun, wind, or other skin irritations.

Sunburn Relief Suggestions

* Add 2 cups of apple cider vinegar to cool bath water and soak for 10 to 20 minutes.

* Apply cold aloe vera gel or juice directly to sunburn as often as needed to ease pain and rehydrate damaged tissue.

* Apply cold, strong, regular black pekoe tea directly to sunburn with soaked cotton pads or dark wash cloths (it will stain light fabric). Repeat as needed.

* Spray chilled lavender or chamomile or calendula hydrosol (flower water) directly onto sunburned areas to help relieve inflammation.

Next time, I'm going to begin talking about how to obtain deep-down nourishment for your body and skin. I'll be discussing whole foods plus food-derived and herbal supplements that can revive your energy levels, transform your skin into the beautiful, radient smoothness that it was meant to be, and boost your immune system over time. Stay tuned. May you be well, happy, and whole.

Note: This article was written by Stephanie Tourles and adapted from her book, "Organic Body Care Recipes", Storey Publishing 2007. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Sun Sense: Tanning Potions & After-Sun Relief - Part 3

2011-08-23T07:58:00.000-07:00

Greetings to Everyone! I'm feeling like summer is ending early up here this year in my northern neck of New England. The gardens are not as vibrant anymore - still yielding vegetables and berries - but their leaf colors are beginning to wane and wither. The grasshoppers are singing loudly all day and into the evening, which usually heralds the beginning of fall, and the light is decidedly early fall - not quite as blindingly bright as during the height of summer. This is all okay with me as I don't enjoy the heat. Anything over 75 degrees is too hot for me, but early chill is not so welcome right now either. Hmmmm . . . Mother Nature seems to have something up her sleeve this year to surprise me with . . . not unlike she is acting in the rest of the world which is in major flux during this past decade! There's nothing so constant as change - that's for sure.

Anyway . . . on with today's continuing topic of natural skin care for sun exposed skin. I'm going to share with you a recipe for an oh-so-emollient and wonderfully fragrant body oil that I'm sure you're bound to adore. Enjoy!

Tropical Creamy Body Oil

This oil is designed for the die-hard sun worshipper who tans easily and rarely burns. Its SPF is low but the aromatic pleasure it delivers ranks high. It may make you want to bake in the sun all day - but don't! It's highly emollient and beneficial for any part of the body in need of softening, conditioning, and rejuvenating. I regularly use it as a bath and body oil to fend off dry skin - especially in the winter.

Ingredients:
1/2 cup coconut base oil (extra-virgin; unrefined)
1/2 cup jojoba base oil
2 tablespoons cocoa butter
- A few drops of coconut fragrance oil (Optional, but smells divine! Follow manufacturer's directions on the bottle for appropriate amount to add to 1 heaping cup of oil product.)

Method:
In a small saucepan over low heat or in a small double boiler, warm the base oils and cocoa butter until the coconut oil and cocoa butter have just melted. Remove from heat and stir the mixture with a spoon or small whisk for 15 seconds to thoroughly blend. Add the fragrance oil (if desired) and stir again.

Pour the blend into a storage container, such as a plastic squeeze bottle, and cap when almost cool. Allow the mixture to thicken for 12 hours before usage. Recipe will yield approximately 1 1/8 cup of body oil.

Note: If the temperature of your storage area is above 76 degrees F, the product will maintain a liquid consistency. If it's below 76 degrees F, it will be much thicker. To soften before use, set container in a shallow pan of hot water for 10 to 20 minutes. Shake bottle vigorously prior to each use.

No refrigeration is required, but for maximum freshness and potency, please use within 2 years.

Application Tips:
Apply this oil immediately after a bath or shower to seal in moisture and prevent evaporation before heading into the sun. It is very concentrated; begin with 2 teaspoons and use more if necessary. If your skin is greasy and looks like an oil slick, you've used too much. Make sure to massage it in real well. Allow to sink into skin for 10 minutes before getting dressed. Also remember to reapply it during and after sun exposure to ensure that skin feels velvety soft and nourished.

In my next blog, we'll conclude this series on Sun Sense with a recipe for Aloe After-Sun Relief Spray. Good hydrating skin medicine for all skin types. Until then, be happy, be well, and take care in the sun. Blessings Everyone!

NOTE: Portions of this blog were adapted from the book, "Organic Body Care Recipes" by Stephanie Tourles, 2007, Storey Publishing. The information contained within is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Sun Sense: Tanning Potions & After-Sun Relief - Part 2

2011-08-08T10:56:00.000-07:00

Hello Everyone . . . humid and sticky today. Thank goodness we've had some much needed rain - unlike the mid-section of the country that is just shy of becoming the Sahara. I and my garden count our blessings! I didn't have a very good weekend, health-wise, that is . . . came down with that terrible, rather violent, stomach bug that has been floating around New England as of late. Husband inherited it last night. My prayers are with any of you who "catch" it. It's the worst stomach bug I've ever had - and I've had my fair share throughout my life. My herb friend "iced strong ginger tea" came to the rescue!

Anyway . . . on to today's topic: Part 2 of Tanning Potions and After-Sun Relief. I'm going to share with you one of my favorite recipes for conditioning your skin before, during, and after sun exposure. Hope it is to your liking!

Sunscreen Body Oil - Approximate SPF of 10

The ingredients of this oil combine to form a very hydrating, skin-nourishing blend. It pampers your skin prior to sun exposure and prepares it for environmental assault. Plus, if you find yourself suffering from sunburn; windburn; or an itchy rash from sea, sand, salt, or chlorine; this formula is ultra-soothing and aids in healing all irritations. NOTE: It is not a high SPF blend, so don't think it will substitute for a non-chemical high SPF sunscreen if that is what you need. If you are medium-to-fair skinned, then I recommend that you use this as a pre-and post-sun exposure skin conditioner, not as your primary sunscreen.

Ingredients:
1/2 cup jojoba oil
1/4 cup sesame oil, refined or unrefined - not the toasted variety! (note that the unrefined will have the deep aroma of sesame seeds and that scent will dominate the entire formula)
1/4 cup aloe vera juice - not gel (the gel is too lumpy to blend smoothly)
3 teaspoons vitamin E oil

Method:
Add all ingredients to a storage container such as an 8-ounce, plastic squeeze bottle. The aloe vera juice is water-based and will separate out (as if you were making an oil and vinegar salad dressing), so the formula must be vigorously shaken each time prior to usage.

No refrigeration is required if the product will be used within 2 weeks. If refrigerated, the oil-blend will keep for 4 to 6 months. The oil portion will thicken or harden when chilled but will liquefy when allowed to warm to room temperature.

Application Tips:
Apply to the entire body immediately before and repeatedly during sun exposure, and after. The base oils won't leave an oily film if massaged in thoroughly (unless too much is applied).

In the next blog, I will share another recipe that can be used to care for your sun-ravaged skin, but I also like to use it during the winter to preserve valuable moisture when my skin tends to get parched from dry, indoor heat. If you like the aroma of fresh coconuts, you're sure to love it! Until then . . . be well, be happy, and live life to the fullest!

NOTE: This blog is by Stephanie Tourles and was adapted from her book, Organic Body Care Recipes, Storey Publishing, 2007. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Sun Sense: Tanning Potions and After-Sun Relief - Part 1

2011-07-24T10:36:00.000-07:00

Summer Blessings To All! My husband and I accompanied some friends on their motor boat yesterday - out in the Penobscot Bay, near Castine, ME. What a glorious day and the BEST way to escape the heat that has penetrated into our northern parts. Was I slathered in natural sunscreen? You bet! But with all that reflective light bouncing up from the water, I still got pink! Not a good thing. So, all this week, I'll be rejuvenating my skin from the shoulders-down by massaging my body with one of my favorite after-sun treatment oils: sea buckthorn. Derived from the orange-red berries of the sea buckthorn bush. It's prized for use on damaged skin, scar tissue, wrinkles, eczema, burns, etc. It's rich in essential fatty acids, carotenes, tocopherols and phytosterols. My favorite brand to use is: Weleda. Their Sea Buckthorn Body Oil is made from a nice blend of oils and sinks right into the skin.

If you decide to make your own sea buckthorn body oil by blending 20% sea buckthorn with 80% almond or jojoba or organic soybean oil, I'll caution you right now that it can be expensive . . . about $24.00 per 2oz. of pure sea buckthorn, and it is VERY ORANGE and WILL stain your skin, towels and clothing orange, too. If you fall in love with sea buckthorn oil, it will be worth your money to buy the pure oil, but try the Weleda brand first and see what you think.

Today, I'm going to start a new series about natural sun care and share several recipes with you to help condition and preserve the health of your skin that you can make at home. Enjoy!

Sun Sense: Tanning Potions and After-Sun Relief

In the last two blogs, "Give Yourself Some Exposure: A Little Sun Is a Good Thing - Parts 1 & 2", I addressed the health benefits of sun exposure and the importance of appropriate sun protection to prevent potential skin damage, but it's important to reiterate that if you want to preserve the beauty and integrity of your skin for years to come and help prevent skin cancer, do not spend excessive unprotected time in the sun. Practice holistic sun care: Avoid chemical sunscreens, but do find a natural one that works and offers full-spectrum protection; use common sun sense by staying out of the sun during the high-intensive hours between 10 and 2 or wearing appropriate cover-up clothing; and always slather on a good quality, moisturizing lotion or cream, from head to toe to prevent epidermal dehydration.

The natural sun protection recipes that will appear in the next several blogs have a low SPF of 10-15 or less and are formulated to nourish and condition your skin before, during, and after exposure to the sun and associated elements such as heat, drying wind, salt water, and chlorine from pools. I will also toss in a few suggestions for natural remedial action when an unfortunate sunburn does occur . . . such as the sea buckthorn oil tip at the beginning of today's blog. Good advice to remember: As with all things in life, the sun should always be taken in moderation.

Until next time . . . be active, be happy, be healthy, and be thankful for all your blessings!

NOTE: This article was written by Stephanie Tourles and adapted from her book, "Organic Body Care Recipes", Storey Publishing, 2007. The information is true and complete to the best of her knowledge. All recommendation are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Give Yourself Some Exposure: A Little Sun Is A Good Thing - Part 2

2011-07-09T10:23:00.000-07:00

Summer Blessings To All! I'm finally basking in the warmth of a Maine summer and so is my garden. My lavender crop was absolutely fabulous and fragrant this year! Sure does take a while for the "season of green" to arrive here in the extreme northeast, but that's okay. Better to have a long cool, dampish spring than to literally burn up and scorch like the rest of the country!

Anyway, today I will be discussing Part 2 about sun exposure - the positives and negatives. I do indeed enjoy soaking up the sun's rays and don't like to wear sunscreen (but will wear a chemical-free brand when I have to). I do wear protective clothing when appropriate or at least avoid the sun between 10am and 4pm.

Sun exposure is a subject of much debate, however, and if your health professional or dermatologist has advised that you avoid the sun at all costs due to various health concerns, then your body will require other sources of vitamin D. This essential nutrient can be found in organic egg yolks; minimally- and low-temperature-processed fish liver oil; vitamin D-supplemented organic cow, soy, rice, or almond milk; organic, grass-fed organ meats; wild salmon, sardines, and herring. If you drink cow's milk, try to purchase it raw, if possible. Other plant sources include raw, fresh sunflower seeds and alfalfa grass. Bee pollen is a "superfood" ingredient that you might want to include in your diet as it contains a wide spectrum of vitamins, minerals, and enzymes - including vitamin D. I do recommend that you add vitamin D in supplement form if you are vegan and live in the northern half of the United States.

While brief, unprotected sun exposure may be beneficial, when you intend to spend a longer period of time in the sun, it's important to apply a non-chemical sunscreen prior to exposure, wear protective clothing, and use "common sun sense": Don't stay in the sun for hours on end with no protection of any kind or without reapplying your sunscreen regularly, and avoid exposure during the middle of the day, when the sun's rays are at their strongest. These strategies will help prevent premature aging, uneven skin tone and blotching, and exposure that may cause skin cancer.

Though it's important to wear sunscreen, the chemicals in most commercial products can be very irritating to many wearers, especially those who exercise outdoors. Sunscreens can sting if they drip into your eyes or nose and can cause the development of skin rashes when their chemical base mixes with sweat. Natural sunscreens, such as those containing micronized titanium dioxide and zinc oxide, provide a physical, sun-reflective barrier; offer a relatively high SPF; and greatly reduce or eliminate irritation. Natural oil blends containing jojoba or sesame oil are beneficial skin emollients and conditioners that also provide a low to moderate SPF range of 4 to 15. Plain, undiluted, chemical-free, organic jojoba oil has a natural SPF of 15.

Outdoor exercise and sports can be fun, and at times, even exhilarating, but remember: It doesn't have to come at the expense of your skin's health. So if you're an avid outdoorswoman or outdoorsman, keep Mother Nature's sun, heat, salt, drying wind, cold, or arid climate at bay by always drinking plenty of water and wearing your "shield" of moisturizers, natural sunscreens, protective clothing, and sunglasses!

As for tanning, if you must have a deep, golden tan, then try a self-tanning lotion or cream available in drug and department stores. Follow the directions, do a patch test, exfoliate your entire body, and take the time to apply an even layer. The results are quite realistic if the product is applied correctly. Spray tans, available in tanning salons, are wonderful alternatives, as well.

Observing "common sun sense" beginning in your teen years or early twenties can virtually stop the visible aging clock. But, at any age, it's never too late to begin to care for your skin and health in the sun.

My favorite natural sunscreen manufacturers are: MyChelle Dermaceuticals, Aubrey Organics, Lavera, Burt's Bees, and Alba Botanica.

In the next couple of blogs, I'll share with you a few natural before- and after-sun recipes that you can make at home to care for your skin.

NOTE: This blog was adapted from the book, Organic Body Care Recipes, by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Give Yourself Some Exposure: A Little Sun Is A Good Thing - Part 1

2011-06-24T10:03:00.000-07:00

Greetings! I've just returned from San Antonio, TX where it was between 104 and 108 degrees everyday! For a Maine girl, that's blazin' hot. The humidity was very low - desert like - and the wind rather strong at times. Like living in a windy oven if you happened to venture outdoors away from the airconditioned haven of your home or office. San Antonio is in the middle of a 1-year drought and everything is brown and crusty - green is a rare color, indeed.

I gained 6 pounds in 5 days while I was there, felt frequently dizzy, slightly nauseated, and severely constipated (sorry, but I'm being upfront here about the conditions). I'm assuming I was very dehydrated and my body was hanging on to everything I ate as well as all of the water I consumed. When I got home, my body normalized. What a hellish place Texas is right now!

Threats of heatstroke made the headlines on the news everyday with recommendations not to venture outdoors if you didn't have to, unless you were fully covered with clothing, sunscreen, and had lots of water with you. I'll tell you one thing . . . everybody needs some sunshine, but
when the weather is "Godforsaken" like it is in TX, a 5-minute daily exposure is probably all you need or should even contemplate getting. Too many health hazards associated with prolonged exposure.

Well . . . enough of my ranting about nasty hot weather. This blog will be Part 1 about the benefits of sun exposure to your overall health - yes, there are benefits, not just negatives.

A Little Sun Exposure Is A Real Good Thing

We've become a sunphobic society. Yet all living things - plants, animals, and people - need at least a little sunshine in order to survive and thrive. Certainly, overexposure to the sun is the single most damaging factor to your skin. It's not just a sunburn but also a suntan (and the associated skin dehydration) that represent damage to your skin, and that damage is cumulative over a lifetime.

Yet sunshine feels good on your skin and helps your body absorb calcium by causing your skin to produce part of the vitamin D complex that strengthens bones. Sun exposure also aids in healing eczema, acne, psoriasis, and poison plant rashes; helps reduce stress and blood pressure; balances hormone levels; and increases the body's production of feel-good serotonin.

Thirty to 45 minutes of daily unprotected exposure to sunlight in the early morning before 8:00 or 9:00 am or very late afternoon, after 4:30 or 5:00 pm, can help preserve your sanity and the health of your bones and skin. If you live in the north, where sunshine is sometimes limited in the winter and temperatures can be quite cold, try to expose your face and hands for at least 15 minutes daily. Many health professionals have observed a rise in the occurrence of osteoporosis, spontaneous fractures of the small bones of the feet, vitamin D deficiencies, skin diseases, mood imbalances, and SAD (seasonal affective disorder) not only in this country, but also globally because our lives are increasingly sedentary and spent indoors, with long car commutes between work and home. Increasing our sun exposure slightly can affect the incidence of these conditions in a most positive way.

In the next few blogs, I'll continue this "sun exposure" series as well as share a few of my sun care/skin care natural formulas with you and list a handful of my favorite chemical-free sunscreen brands for you to try. Until then . . . be well, be happy, and be careful in your daily travels.

NOTE: This blog was written by Stephanie Tourles and adapted from one of her many books, "Organic Body Care Recipes", copyright 2007, Storey Publishing. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Natural Cellulite Treatments - Part 5

2011-06-06T07:11:00.000-07:00

Greetings Everyone! Summer's almost here in Maine. The garden is finally planted (that is . . . if the crows will stop stealing my winter squash seeds)! I've had to replant the squash rows 3x already! This morning I applied cayenne pepper powder over the soil and installed rows of string tied with shiny yellow flapping ribbons to hopefully scare them away. I'm keeping my fingers crossed.

With all of my gardening work, I find that I don't need to do my regular "structured exercises" anymore and my "winter flabbiness" is firming up! That's a good thing! Hope all of you are getting in shape, as well. Today, is the last in the "Natural Cellulite Treatment" series (I think), and I will share with you a herbal bath treatment recipe that you can do at home to help tone and tighten water-logged skin tissue - works great on jiggly thighs! Please give it a try.

Herbal Anti-Cellulite Bath Treatment

NOTE: Avoid using this formula is you have kidney problems, are epileptic or pregnant.

The base oil, plus the rosemary and lavender essential oils in this formula pamper and condition your skin, while the juniper, cypress, grapefruit, and atlas cedar essential oils exert a diuretic action, helping to reduce water retention. The salt aids in toxin elimination and muscle relaxation.

Ingredients:

2 teaspoons almond, avocado, soybean, jojoba, or sesame oil base oil
1 tablespoon honey
1 tablespoon vodka, gin, or rum (80-proof)
2 drops juniper essential oil
2 drops cypress essential oil
2 drops atlas cedar essential oil
3 drops grapefruit essential oil
2 drops lavender essential oil
3 drops rosemary (chemotype linalol) essential oil (this the the most skin-friendly rosemary)
1/2 cup Epsom salt

To Prepare The Bath: Blend the base oil of choice, honey, and alcohol, and essential oils in a small bowl. Set aside. Start the water running in the tub and add the salt; stir it around until dissolved. When the tub is full, pour in the oily mixture and swish around with your hands to blend.

To Use: Soak for approximately 20 minutes. With your hands, massage the cellulite-afflicted areas while you are soaking to help break down fatty deposits. Then get out and briskly dry your skin using a thickly napped towel. Follow up with an application of body lotion or body oil to which you have added one drop of each of the essential oils in the ingredient list. You may partake of this bath up to 3 time per week.

Yield: 1 treatment

In the next blog, I'll be discussing an important summertime skin care topic relating to sun exposure. Until then . . . be well and enjoy the warm temps!

NOTE: This blog was written by Stephanie Tourles and adapted from one of her many books, "Naturally Healthy Skin", Storey Publishing, 1999. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Natural Cellulite Treatments - Part 4

2011-05-13T11:06:00.000-07:00

Greetings Everyone! Hope this spring is finding you in good health and with good energy! I certainly feel top-of-my-game right now. The sunshine is just what I need after a long winter to lift my spirits and deliver a mega dose of skin-starved vitamin D.

My garden is coming along - a little bit at a time. Planted Russian banana fingerlings and Rose Finn fingerling potatoes last week and planted snap peas yesterday. I'll hold off on the rest of the garden until the threat of frost has passed - which is towards the end of May up here in Maine.

Today, as promised, I'm going to provide you with the details on "Dry Brushing" . . . how to do it and what it does for your body and cellulite. I'm sure you'll want to take up the daily dry brushing habit and make it a morning ritual.

Dry Brushing: What It Is, How To Do It, And Its Beautifying Benefits

To eradicate dry skin and cellulite, I recommend that both men and women adopt a simple yet invigorating morning ritual - dry brushing - for epidermal and lymphatic stimulation. Dry brushing revs up the circulation better than your morning cup-o-joe, guaranteed! Perfect for those of you who suffer from fatigue, winter snake skin, and that "orange peel" lumpiness otherwise known as cellulite.

Dry brushing is a must for smooth, sleek, clear skin. Over the course of a day, your skin eliminates more than a pound of waste through thousands of tiny sweat glands. In fact, about one-third of all of the body's impurities are excreted this way. If your pores are clogged by tight-fitting clothes, aluminum-containing antiperspirants, and mineral oil-based moisturizers, there's no way for these toxic by-products to escape. Over time, these wastes build up, causing your skin to look pale, pasty, pimply, and and your thighs and belly to become pock-marked with cellulite. The dead skin cells also build up on the epidermis, resulting in a dry, flaky, lizard-like texture that forms an impenetrable barrier. Ever keep applying moisturizer over and over again to your legs and arms and still have the parched feeling, even though the bottle promises to alleviate even the most severe rough, dry skin? You have to get ride of the dead cell buildup before the moisturizer can do any good! This is where dry brushing lends a helping hand.

Contrary to what you might imagine, you can dry brush over eczema and psoraisis. Granted, you may have to lighten up on your pressure a bit, but the stimulation is superb for those thickened, scaly, rough patches.

Step #1: Dry brushing is performed on dry skin - not oiled, not damp, but dry, before you bathe or shower. Using a natural-fiber brush the size of your palm, preferably one with a handle, brush your entire body, except your face (and breasts, if you're a woman), for 5 to 10 minutes. Do not brush hard. Initially, you will have to start very gently and work your way up to more vigorous brushing, but never scrub until you're red. Begin brushing your hands first, in between the fingers, then the arms, underarms, neck, chest, stomach, sides, buttocks, and back. Then brush each leg, beginning with the feet and work upwards. You will feel wonderfully invigorated when finished, and your skin will glow!

Step #2: Now, pour a tablespoon or so of sesame, almond, olive, apricot kernel, organic soybean, or avocado oil into a small bowl and add a drop or two of geranium, lavender, fir, juniper, eucalyptus, rosemary, grapefruit, or lemon (all have a skin-tightening effect) essential oil. Massage your entire body, including your face, ears, and scalp - if you're washing your hair that day. Do this for about 5 minutes and allow it to soak into your pores for another 5 or 10 minutes. Next, jump in the shower, bathe as you usually do but don't use soap on your body except for the "private parts", and all of the dead skin you just exfoliated is washed away. There is no reason to use soap because the dry brushing actually cleaned your body without the use of a foaming cleanser. Neat, huh? No soap to dry out your skin either.

Step out of the shower and rub your skin dry. Apply a light moisturizer if you desire. Repeat this ritual daily. It's a good idea to wash your body brush with soap and water every week or so to keep it free of skin debris.

Weleda - the German chemical-free cosmetic company - makes an anticellulite body oil that includes birch extract and other natural essential oils. It's called Brich Cellulite Oil and with daily use, improves skin tone and appearance. I love the natural aroma. Highly recommended! They also make a fabulous Birch body scrub, as well.

I love dry brushing and rarely skip a day. I hope you learn to enjoy it, too. Over time, combined with a good diet and plenty of fluids and daily exercise, your cellulite will disappear or at least be minimized! Until next time . . . be well!

NOTE: This blog was adapted from the book, "Naturally Healthy Skin", by Stephanie Tourles, Storey Publishing 1999. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Natural Cellulite Treatments - Part 3

2011-04-29T07:38:00.000-07:00

Hello Health Seekers! My grass is green; the vividly orange, wild mother fox and her two brownish, young kits are hunting and frolicking daily in the woods next to my house (so cute); and the swamp peepers have united into a nightly, loud chorus. Spring has finally arrived in my neck of the Maine coastal woods! Yahoo!

Have you bought your new summer swimsuit yet? Tried on last year's shorts in front of the mirror? Are you pleased with what you see? Keep eating low-fat whole foods, drinking plenty of fluids, exercising, and destressing - you'll love the results. Today, we'll continue with Part 3 of Natural Cellulite Treatments.

Treatments For Cellulite

All professionals who treat cellulite agree upon one thing: Cellulite is a chronic condition that requires continual treatment and maintenance. It is not a condition that you pay attention to one day and not the next. You can't just take an antibiotic and expect it to be cured! Too bad! As soon as you stop preventive or treatment measures, cellulite will begin to build up again. To properly treat this lumpy "orange peel" menace, you must make whatever method you decide upon a part of your regular routine, part of your lifestyle.

The following treatment suggestions consist of diet and exercise programs. They really work for those who are motivated and diligent. I touched on some of them in the last blog, but will expand on them a bit today. You must be consistent in your efforts for smooth, tight, firm skin to prevail. Cellulite will respond positively to your new lifestyle habits, but it may be a long process. Remember, you didn't get into the shape you're currently in overnight - fat, trapped toxins, excess water - aka cellulite - will take just as long to disappear.

Please note, if you are more than moderately overweight and over 40 years of age, I recommend a visit to a holistic-minded physician or health care provider to alert him or her of your intention to begin a new diet and exercise program.

1. Aerobic Weight Lifting - This type of exercise combines the cardiovascular benefits of aerobics with strengthening and muscle-building weights. It makes you really sweat and seems to carve the fat right off my thighs and buttocks almost as fast as a hot knife through butter! When I'm consistent with this type of exercise, I usually see results in as little as 10 days. Unfortunately, few workout CD's offer this type of exercise combination. Call your local gym to see if they offer classes or find a good instructional book to follow. A company called "The Firm" offers unique workout equipment and a fabulous CD series on aerobic weight-lifting. Look up their website, www.thefirm.com, read about what they have to say on the subject, and try some of their products. If you like to work out at home, you'll love them. They've been around for a long time.

2. Yoga - If you've never taken a yoga-for-strength class or power yoga, you may think that yoga is for people who can't do strenuous exercise. That assumption couldn't be further from the truth! The practice of yoga consists of performing a series of postures or asanas that strengthen and stretch your muscles and joints using your own body weight for resistance. When you hold a pose, you're working your muscles isometrically (without moving). I find that yoga - especially power yoga - tones and elongates my muscles, making for a leaner, more lithe look. Perfect if you are on the shorter side and tend to build bulky muscle - like me! It builds balance, coordination, general and core strength, and is wonderfully destressing as well. After about two months of regular practice, you'll be amazed by the tone you've developed and the improvement of your balance.

3. Dry Brushing - This is a wonderful technique for improving skin tone, energy levels, circulation, and lymph flow, and for shedding dry skin. The procedure takes a bit of explaining - so I'll do an entire blog on it next time - promise. In the meantime, buy yourself a good quality, natural fiber skin brush with a handle that is at least 8" long - so you can reach all your parts - including your back and buttocks.

4. Diet - I know I discussed proper diet last time, but I'll repeat some of it . . . Reduce your consumption of refined and simple carbohydrates, including white flour, sugar, and sugar substitutes (eliminate these toxins, altogether), chips, cake, cookies, crackers, popcorn, and french fries, to name a few. Such starchy, sugary foods offer minimal nutrition, are high on the glycemic index, and if eaten in excess, cause weight gain, water retention, and moodiness. Increase consumption of fiber-rich fruits and veggies (especially raw ones), clean, low-fat vegetable or organic animal-derived proteins, beans, and whole grains. Keep nuts and nut butters to a minimum due to fat content - no more than 2 tbsp. of nut butter or a small handful of raw nuts daily. If you must consume dairy, make sure that it is of organic origin and very low in fat. Raw milk or locally made, low-temperature yogurts are preferred to pasteurized products.

5. Sunlight - Your body must have some sunlight daily - it regulates your hormones, keeps you happy, and supplies vital vitamin D (better than the kind in a capsule). You can't absorb calcium properly without exposure to sunlight - I don't care what you read. Living beings, like plants, need natural sunlight to thrive! After 20 minutes of daily sunlight (sans sunscreen), I apply a natural, chemical-free sunscreen like those made by Lavera, MyChelle Dermaceuticals, or Aubrey Organics.

6. Sleep - No, you cannot forego sleep and makeup for loss of it on the weekends. The loss is accumulative and it will show in your low energy level and lack luster skin tone. Trust me on this one. Sleeping Beauty wasn't called this for naught . . . sound sleep = beauty! When you're sleeping, you are rebuilding, rejuvenating, and refreshing your cellular structures. Eight hours nightly allows for complete revitalization. Avoid stimulating foods and drinks and too much exercise within 5 hours of bedtime - though some people like a destressing power walk or run a couple of hours before bedtime. Do what works for you. Try some herbal "sleep balms", "sleep pillows", or valerian tincture if you have trouble sleeping. They're non-addictive. Keep the bedroom dark and very quiet . . . no bright clock lights or street lights beaming into your room.

Until next blog . . . I bid you spring blessings of health and happiness!

NOTE: This blog was written by Stephanie Tourles and adapted from one of her many authored books, "Naturally Healthy Skin", Storey Publishing, 1999. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Natural Cellulite Treatments - Part 2

2011-04-12T08:32:00.000-07:00

Welcome Everyone! Spring is finally "springing to life" up here in Maine. Last night I heard the first "peepers" peeping from the boggy area at the lower end of my back yard - a sure sign that warm weather is one the way! I planted 2 dwarf "Honeycrisp" apple trees and 2 semi-dwarf plum trees in my garden over the weekend. They are supposed to give me fruit within 2 years . . . cross your fingers! Today I will discuss Part 2 in the "Anticelllulite Series". I hope you are re-vamping your diet, exercising more, and drinking lots of water these days - in order to feel better and firm up for summer! Preventing Cellulite Development If you're one of the few people who isn't afflicted with cellulite, you're either very young or very fortunate. Even female athletes who work out more than 2 hours a day can still have a minor amount of cellulite on their thighs and buttocks. Here's an eye-opener: Many years ago, I knew of two women who cross-trained (yoga, running, walking, weight-lifting, and Pilates) for more than 10 hours per week, but still had very flabby, big, cellulite-ridden legs - inspite of all that exercise and lots of water consumption . . . but . . . and this is the BIG BUT . . . they drank more than their fair share of alcohol every week - party girls! I'd say they consumed at least several "hard drinks" and many, many big glasses of wine. All that alcohol (and sugar) causes the body to retain water . . . read "bloating". Keep that in mind ladies . . . wine may be good for you, but there are other ways to increase your antioxidant intake instead of drinking! Blueberries, raspberries, strawberries, raisins, cherries, and prunes come to mind. Back to my train of thought . . . However, there are several lifestyle "adjustments" you can make - if they're not already a part of your routine - that will not only keep you healthier in general but will also help prevent the formation of, or further development of, cellulite. 1. Get up, move, and sweat. Daily, vigorous aerobic exercise is paramount, so fight your sedentary tendencies. Try jogging, walking, dancing, bicycling, "hot" yoga or "power" yoga, Pilates, or gardening to stimulate circulation throughout your body, especially from the waist down (the area most commonly affected by cellulite). Sweating is key . . . as toxins leave your body via your sweat glands. 2. Begin a regular weight-lifting routine to keep your underlying muscles toned and tight. 3. Drink, drink, drink - water and decaffeinated and unsweetened herb, green, and black tea, that is. An ample intake of liquids will keep toxins flowing right out of your body instead of lodged in your cells. 4. Eat a proper, balanced, whole food, unrefined diet with minimal fat. Keep preservatives, artificial colors and flavorings to an absolute minimum. They "don't do a body good". 5. Avoid salty foods like the plague! Salt (just like alcohol) causes your body to retain water, which can exacerbate the appearance of cellulite. 6. Stop smoking. I can't believe that anyone would still smoke these days! What a nasty, harmful habit to you and everyone around you. Smoking impairs circulation and adds poisonous toxins to your bloodstream - that lodge in your fat cells. 7. Keep alcohol and caffeine consumption to a minimum - as I said before. They contribute more toxins for your poor liver to deal with, and they sap your body of valuable nutrients essential for skin health. 8. Stay within your normal, healthy weight range. Cellulite is more pronounced if you are overweight. 9. Eat a low-to-moderate carbohydrate diet. This is my belief . . . carbs, especially those on the medium-to-high end of the glycemic index (look up "Glycemic Index"online for more information) tend to ask your body to retain more fluid than if your diet consisted of more protein - especially clean, trim protein. Read a few of Tosca Reno's books on "Eating Clean". She's a 50+ body builder, mother, author, and avid exerciser and looks fabulous. I mean fabulous! Good inspiration! Next blog, I'll continue with Part 3 - "Treatments For Cellulite". Until then, eat right, exercise daily, drink your daily quota of water & tea, breathe deeply, and enjoy spring! All the best. NOTE: The above article was written by Stephanie Tourles and adapted from one of her many books, "Naturally Healthy Skin", copyright 1999, Storey Publishing. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Natural Cellulite Treatments - Part 1

2011-03-27T09:03:00.000-07:00

Howdy All . . . As promised in the last blog, I will begin a new series discussing natural ways to rid the body of cellulite. Despite it being a bone-numbing 25 degrees here at home in coastal Maine today - colder when you add in the terrible windchill - it is time for me, and for the rest of you in warmer climates, to address that lumpy, bumpy, unsightly cellulite that has developed over the winter on your thighs, and other areas - before it becomes swimsuit and shorts season - and you get caught, exposed and jiggly, as if you've smeared marmalade on your parts!! No one wants to see that! What exactly is cellulite? Cellulite is the dimpled, lumpy skin that most often appears on the thighs, hips, buttocks, and stomach. Reminds some of an orange-peel or cottage cheese appearance. Enticing, eh? Cellulite is not a type of fat, but rather a result of the relationship between skin and the fat layer beneath it. It affects women more than men because women tend to have more subcutaneous fat and slightly thinner skin . . . isn't that sad? Life's never fair, is it? Anyway . . . Causes: If you were to ask 10 different skin care and body care experts, ranging from dermatologists to estheticians to massage therapists, to state the causes of cellulite, you'd get 10 differenet answers. Here are some of the answers I received upon interview: 1. There's no such thing as cellulite. It's just plain old fat. The cause is simply a lack of exercise and overeating. 2. It's a result of stagnant circulation in various areas between the torso and the knees. 3. Cellullite is a type of fat that traps extra water beneath the skin's surface, causing a puckered appearance. 4. Cellulite is caused by toxins in the diet, such as artificial sweeteners, preservatives, and aditives, which the body stores in fat cells - as it doesn't recognize these ingredients as real food. It doesn't know what to do with them nor how to process them. 5. The appearance of cellulite is more apparent when the underlying muscle is untoned and flabby. In an athletic body, the visible dimpling of the fat layer, if evident at all, is minimal. 6. Cellulite is one of the side-effects of a constipated colon and insufficient water intake, resulting in an overaccumulation of toxins. When toxins are not being released through the proper channels - the skin, kidneys, liver, and colon - they are stored in the fat tissue, isolated from the body and out of harm's way. 7. Cellulite is a combination of fat, water, and wastes trapped beneath the skin in pockets within the connnective fiber bands that hold the skin in place. As the amount of these materials increases, the pockets bulge, causing the familiar cottage-cheese effect. All of these "causes" of cellulite ring true to a certain degree. Cellulite does consist of fatty tissue, water, and toxins, and the degree to which it affects you depends on the types of food you consume as well as the amount and type of exercise you get - and genetics - sorry to say. Although it can be difficult to eradicate completely, there are ways to at least minimize its appearance. In the next blog, I discuss natural ways to help prevent cellulite's development and aid in the elimination of this unsightly problem, if you've got it already. Stay tuned! Also, if you have any tips that have been successful for you, then by all means, send them to me and I'll post them in a future blog!! Be well . . . NOTE: This article was written by Stephanie Tourles, lic. esthetician. The content was adapted from material in one of her many books, "Naturally Healthy Skin", Storey Publishing, 1999. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Comfort Food Done Raw

2011-03-07T12:59:00.000-08:00

Hello Readers . . . I hope your day is going better than mine. Let me explain . . . Today, I was going to start a new 2-3 part blog on the topic of "cellulite" and how to get rid of that pesky "orange peel" appearance . . . you know . . . before we all have to bare our legs and bellies and don bikinis and shorts. But . . . I changed my mind. I'll get to that topic in a few weeks. Why, you ask? Well, we still have 3' of snow on the ground here in northern, coastal Maine and, as luck would have it, we received 2" of rain between last night and this morning - resulting in rapid snow melt - which flooded the street and drainage ditch in front of my house. I live on a slight slope. All of that water and accumulated gravel, bits of asphalt, sand, and frozen ice chunks had nowhere to go except down my sloping street, following the edge of the high frozen snow bank along the road. So, as soon as the torrent of water found the path of least resistance - that being my previously shoveled walkway to the mail box and my gravel driveway - in it all came - right into my front yard and driveway - carving little canyons and bringing with it tons of blackish debris. Yuck - what a mess! So . . . now I have a lot of spring yard clean-up to do! Needless to say, my previous good morning mood went right into the proverbial toilet . . . or right down my driveway along with all the mud and debris.

I decided, right then and there, that I deserved a depression-lifter - comfort food if you will - and what better way to improve my mood that to make some raw fudge? Chocolate does wonders to raise the spirits! At least this decadent, rich raw fudge is totally fabulous - both nutrition and taste-wise. I'll share the recipe with you. Enjoy and think warm, sunny, springtime thoughts! Be careful not to eat the whole pan . . . it's that good!

Raw Mexican Dark Chocolate-Blueberry Divine Fudge

Experience raw candy decadence at its finest! If you're familiar with the taste of Mexican chocolate, then you know it can have a pungent bite. This unique fudge has plenty of tongue-tantalizing flavors and textures: Bitter and sweet, hot and rich, smooth and chewy, melt-in-your mouth gooey! With regular consumption - and YES - you actually can eat this on a regular basis because it is SO good for you - you'll see an increase in outer glow and feel a surge of inner vitality from this luscious, nutrient-packed confection. P.S. I've been known to have a piece or 2 or 3 along with a glass of raw almond milk, and call it breakfast! YUM!

Ingredients:
- 1/2 cup raw, unrefined coconut oil
- 1 cup dried blueberies, sweetened with apple juice, or unsweetened
- 1 cup raw cocoa (caca0) powder
- 1/2 cup raw almond butter
- 2 tablespoons raw agave nectar
- 1 teaspoon chili powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon cayenne pepper powder
- 1/4 teaspoon sea salt

Method:
1. If the coconut oil is solid, set the jar in a pan of very hot water or in a warm, sunny window to liquefy.
2. Put the coconut oil, blueberries, cocoa, almond butter, agave, chili powder, cinnamon, cayenne powder, and salt in a large bowl and stir to blend until a stiff ball forms; there will be small lumps of blueberries.
3. Coat the bottom of an 8-inch square pan with a bit of coconut oil or line with waxed paper. Spread the fudge mixture into the pan to an approximate depth of 1 inch. Cover and freeze for 1 hour, until very firm.
4. Remove from the freezer and allow the mixture to soften slightly for about 20 minutes. Cut the fudge into 1 1/2-inch squares. Store in a tightly sealed container in the refrigerator for up to 2 months or in the freezer for 6 months. Do not allow the fudge to sit at room temperature for too long or it will melt.

Yield: About 24 pieces

A Good Source Of: anti-oxidants, vitamins B and E, calcium, sulfur, magnesium, potassium, phosphorus, zinc, copper, manganese, iron, natural sugars, healthful fat, protein, and fiber

NOTE: This article is by Stephanie Tourles, Lic. Holistic Esthetician, Herbalist, and raw food enthusiast. It is adapted from her book, "Raw Energy", Storey Publishing, copyright 2009. The information in this article is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Winter Skin: Lizard Skin? - Part 2

2011-02-22T05:53:00.000-08:00

Salutations and Warm Wishes to All! The temperatures dropped into the deep freeze again over the weekend! When will it end? The local red fox must be quite hungry as I spotted him eating a pile of sunflower seeds that I'd left in the yard for the wild turkeys. Poor guy! My big backyard garden is calling to me for some attention, but, alas, it is still under 2.5' of snow. I'm yearning to dig in the soft earth and smell fresh, young green plants. Perhaps I have signs of cabin fever . . . our late Maine spring is still just a glimmer in my eye, sad to say. Hope springs eternal . . . warmth will return!

Yes, winter still has a grip on the northern half of the country and many are still suffering from "lizard skin" - winter's dry hold on your otherwise soft, comfortable skin. Today, as promised, I'll share my recipe for a most wonderful skin-conditioning body oil that will make your skin feel like silk. I hope you find it to your benefit!

Nourishing Oil***

This is a nourishing blend that's high in essential fatty acids. The sesame, avocado, and olive oils are "heavy" oils and impart a velvety texture to the skin that I love, especially in mid-to-late winter when my skin is driest. This formula doubles as a healing oil to massage into cuticles on a nightly basis, especially if the cuticles are dry and ragged. It helps promote nail growth and adds a natural sheen to the nail surface. Important note: The aroma is rather distinctive, so add your choice of beneficial essential oil to help mask it if you wish. I prefer it plain and simple, though.

Ingredients:
- 4 tbsp. unrefined, sesame seed oil (not the toasted kind)
- 4 tbsp. unrefined, avocado oil or extra-virgin olive oil
- 2 large vitamin E oil capsules, pierced or 2 teaspoons vitamin E oil
- 15 drops lavender, Roman chamomile, frankincense, rosemary, grapefruit, or geranium
essential oil (optional)

Method:
Combine all ingredients in a glass or plastic storage bottle. Tightly cap the bottle, label, and shake the mixture vigorously. No refrigeration is required if product is to be used within 6 months. Store in the refrigerator for up to 1 year.

Yield: 1/2 cup

Application Tips: For bath oil, add 2 teaspoons to running water. For application as a body oil, following a shower, or for massage, use as needed. I recommend using at least 1x per day as a body oil.

*** Recipe adapted from "Organic Body Care Recipes", by Stephanie Tourles, published by Storey Publishing, LLC, December 2007.

NOTE: This blog is by Stephanie Tourles and the content adapted from her recent article, "Make Your Own Skin Oil", that appeared in the Ellsworth American newspaper "Health Quarterly" on Feb. 3, 2011. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Winter Skin: Lizard Skin? - Part 1

2011-02-06T10:14:00.000-08:00

Greetings My Fellow Health Seekers! It's nearly mid-February and Old Man Winter sure has a strong grip on things up here in Maine. Doesn't seem to want to loosen it-even a tad! What happened to the "January Thaw" that we've all come to love and expect? I don't buy into this global warming business. The weird weather we're all experiencing throughout the U.S. this winter is just Mother Nature doing her cyclical thing that she's been doing for eons. At least that's my opinion. Anyway . . . today I will begin a 2-part blog on how to prevent what I call "Lizard Skin" - winter skin itch, flakiness, and associated misery, as well as give you tips on how to treat it if you already have it. In Part 2, I'll share a "Nourishing Oil" recipe to help restore, soothe, soften, and protect your largest body organ . . . your skin.

When the outdoor temperatures are frigid and indoor heating robs the air of all humidity, the skin is the first to suffer.

Dry skin occurs because of water loss from your skin, not oil. Healthy skin, with its natural lipid or oil content, normally serves as a protective barrier to the external world. But, this vital function can become disturbed when the skin is hypersensitive or very dry, often resulting in a condition called atopic dermatitis - simply defined as irritated skin accompanied by tightness, itching, flaking, and redness.

Sound all too familiar? To prevent these conditions due to dry winter indoor and outdoor air, supporting and fortifying the skin with a pure, natural, unrefined nourishing body oil is especially important during the long cold season. Daily application will seal in moisture, strengthen the skin's own powers of resistance and improve its natural barrier function.

Additionally, proper hydration has many benefits, including the health, beauty and comfort of your skin, so drink plenty of water and herb tea. Since caffeine acts as a diuretic, which further "drains" the skin of moisture, avoid caffeinated beverages as much as possible.

Bathing also hydrates your skin, but harsh soaps, soothing hot soaks and showers strip away the essential oils that protect your skin. So, limit your bathing time and use of hot water - sorry, but I had to say it. Use a mild, cream-based soap or soapless cleanser and pat skin dry, don't rub.

Moisturize immediately within minutes of toweling using my Nourishing Oil recipe (which I will give you next time in Part 2), or with your own favorite moisturizer or body oil. Remoisturize throughout the day as often as necessary - especially before bedtime.

Dry skin or "winter itch" or "Lizard Skin" doesn't have to make your life miserable. With consistent care, you can feel comfortable in your own skin again.

NOTE: Portions of this article were adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007 and also from her Ellsworth American newspaper "Health Quarterly" article that appeared on February 3, 2011 entitled "Make Your Own Skin Oil". The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juice - Part 11

2011-01-22T11:32:00.000-08:00

Brrrrrr! That's all I can say about the temps up here in my area of coastal Maine. As I write, it is 15 degrees outside - with no windchill - plus we just got 14" of fresh powder yesterday! My arms are sore from shoveling so much lately! Excellent upper body workout I must admit! We're certainly in the midst of an old-fashioned Maine winter. Anyway . . . at least my office faces southwest and the sun is beaming through my 70+ year old windows - reflecting the light off the snow, illuminating and warming up my creative space. My house is 211 years old, folks, and has its share of "charm", especially in winter, e.g. drafty windows and drafty stacked granite block basement - complete with a few chipmunks and mice. Quaint, isn't it?

This week I'll share the last in the series of fresh juice recipes from my "Raw Energy" book. Hope you've enjoyed the raw and energizing juice journey along with me. I'm sure there are many of you who made the annual New Year's resolution to get fit and workout more, right? Or, perhaps you renewed your resolve to get in better shape and take care of your health. Well, if you did either of these, then the juice blend recipe that follows will be the perfect raw and healthy choice to refresh and replenish your thirsty cells following your workout. If you are new to juicing, this recipe is probably one of the first easy-to-make blends that you drank. Simple and oh-so-nutritious. Enjoy.

Post-Workout Replenisher

As you exercise and work up a healthy sweat, your body begins to deplete its stores of sodium, potassium, water, and glycogen (sugar), among other nutrients, and needs refueling when you've finished. Unlike sugary "energy drinks", this simple juice blend replenishes your body's spent vitality without being too sweet.

Ingredients

- 3 medium apples, including cores
- 3 medium carrots
- 2 stalks celery

Method

1. Juice the apples, carrots, and celery, together.
2. Stir before serving. Pour into glasses and enjoy!

Yield: 2 servings

NOTE: This article was written by Stephanie Tourles and adapted from her latest book, Raw Energy, Storey Publishing, 2009. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juice - Part 10

2011-01-07T11:25:00.000-08:00

Happy 2011!!
I hope this New Year finds you in good emotional and physical health and that 2011 will indeed be a blessed year for you and your family and friends! I am winding down my raw fruit & veggie juice blog series. There will be only one more recipe after today, then I will start fresh on another natural health topic.

The "juice" recipe I will share with you today was passed down to me from my beloved Grandfather, Earl C. Ashe - God rest his soul. It isn't exactly a fresh juice recipe, per se, but is raw, revigorating, and refreshing to a hot, tired, thirsty body. I hope you like it. I frequently partake of this beverage after I've been working in my garden on a hot summer's day.

Old-Fashioned Apple Cider Vinegar Energy Brew

This drink was my grandfather's favorite afternoon pick-me-up. He was a farmer and routinely spent long, grueling hours in the hot Georgia sun tending to his crops and cattle. When he needed refueling and rehydrating, but did not want anything too heavy weighting him down, he'd walk back to the house and quickly make this liquid refresher. It instantly replenishes the system, relieving fatigue, especially if you've been sweating profusely. He swore by its rejuvenating powers, due primarily to the natural, unrefined sugars in the raw honey, enzymes and potassium in the raw vinegar, and hydrating property of water - a potent energizing trio!

Note: Most commercially available apple cider vinegar is NOT raw. You will need to look for the words unpasteurized, unfiltered, and raw somewhere on the label. Try "Bragg Raw Unfiltered Organic Apple Cider Vinegar", which is available at most health food stores.

Ingredients:
- 1 tablespoon raw apple cider vinegar
- 1 tablespoon raw honey
- 1 cup ice cold water

Method:
1. Combine the vinegar and honey in a glass, stirring rapidly for 15 seconds or so until the honey is liquefied.
2. Pour in the ice water and stir again. Drink quickly.

Yield: 1 serving

DISCLAIMER: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy". The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juices - Part 9

2010-12-21T10:05:00.000-08:00

Greetings Everyone! Warm Holiday wishes to you and yours! We've had a few inches of fluffy snowfall here in coastal Maine, but it seems to be melting today. Hopefully, we'll get some more tomorrow to guarantee a white Christmas!

Today's fresh juice recipe is the perfect fortification for this time of year when you can feel as if you are being pulled in all directions - know what I mean? With Holiday preparations, shopping, relatives stopping by, parties to attend or host, plus your regular everyday life to maintain, it can take a toll on your physical energy, granted, but your mental energy can really take a hit. I think you'll enjoy this veggie juice blend . . . it's delicious, refreshing, as well as re-energizing to your "drained" brain! Enjoy.

Vegetable Brain Blast

I enjoy this green blend on a regular basis for breakfast or as an afternoon snack. We don't generally think of our brain as requiring lots of energy, but it certainly does. It consumes loads of fuel, especially carbohydrates, in order to perform at its peak. This beverage helps me to maintain my mental stamina if I have a particularly trying task at hand that requires focused concentration. It also aids in the healing of acne, arthritis, and other inflammatory health problems.

Ingredients:
- 3 medium apples, including cores
- 3 medium carrots
- 1 medium cucumber
- 4 teaspoons barley grass or wheatgrass powder

Method:
1. Juice the apples, carrots, and cucumber together.
2. Add 2 teaspoons of your chosen grass powder to each glass of juice and stir vigorously to blend.

A Good Source Of: anti-oxidants, chlorophyll, potassium, calcium, silicon, trace minerals, and natural sugars

Yield: 2 generous servings

NOTE: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy", Storey Publishing, 2009. The information in this article is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author . She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juice - Part 8

2010-12-07T11:39:00.000-08:00

Season's Greetings, Everyone! Are you in the Holiday Spirit yet? I sure am! Christmas is my favorite holiday of the year. Yesterday, my little Maine coastal town got a surprise 5" of fresh, fluffy snow to get the Holidays started off right! The snow lightly coated the limbs of the fir and spruce trees in my forest - looks like a Currier & Ives Christmas painting. Now, all I have to do is watch the annual re-run of Dr. Seuss's "How The Grinch Stole Christmas" and I'll be all set. I have to watch the original cartoon, not the movie remake with Jim Carey.

Today's juice recipe comes to you just in time for your Holiday celebrations. It's lip-smackin' luscious with a zingy-zippy spicy flavor and is a festive, frothy pale green. I hope you give it a try! Enjoy.

Apple Ginger Ale
This juice blend combines the core-warming, stimulating effects of flavorful ginger root with the tart-sweetness of Granny Smith green apples. It gently increases circulation, tastes absolutely delicious, is full of potassium and pep-promoting natural sugars, and is a great, incredibly thirst-quenching pick-me-up for that afternoon slump. Nothing saps energy and strength more than indigestion and its accompanying painful and embarrassing symptoms: cramps, gas, headache, and bloating. Right? Consider this drink a cure for what ails you. Plus, it's good for easing nausea that can occur during the flu or pregnancy. Apple Ginger Ale makes a beautiful non-alcoholic light green drink for St. Patrick's Day or Christmas festivities. Children and adults will love it!

Ingredients:
- 5 medium Granny Smith apples, including cores
- 1-2 thumb-size pieces of ginger root (use the larger amount if you really like ginger's bite)

Method:
1. Juice the apples and ginger root together.
2. Serve over ice & enjoy.

Yield: 2 generous servings

NOTE: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy", Storey Publishing, 2009. The information is complete and true to the best of the author's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juice - Part 7

2010-11-23T09:49:00.000-08:00

Happy Thanksgiving To Everyone! What am I most thankful for this year? My health and that of my husband's, my bounteous garden, my grandmother reaching the age of 94, the steadily increasing sales of my many authored natural health books, year-round employment, and the fact that my nephew, Joshua, is thriving in his first year of college - those are the things that I'm thankful for (plus many more)!

What are you thankful for? Make sure to give thanks for the bounties, whatever they may be - emotional, physical, spiritual, or financial - that have been bestowed upon you this year . . . and be sure to give back to others . . . ensures "good karma"!

Today, I'm going to share one of my favorite, energizing morning hot beverages with you. I'm sure you'll find it enlivens your senses while being most delicious and good for you, too! Perfect for those cold, winter, spring, or fall mornings when you just can't seem to wake up, get going and warm.

Morning Power Shot

This is my version of a spicy, ginger-flavored lemonade. Gingerroot is a pungent, moderately hot herb that enhances energy by literally increasing circulation throughout the body. Combined with a pinch of cayenne pepper powder and vitamin C-rich lemon juice, this blend enlivens the senses, provides a rosy glow to the complexion, warms the body from head to toe, helps relieve indigestion, constipation, and motion sickness, freshens breath, diminishes appetite, and clears sinus and respiratory congestion. Whew! My Morning Power Shot will give you a bigger energy boost than you'd get from a shot of espresso - guaranteed! And with no caffeine jitters!

Ingredients:
- 1/2 cup purified water
- juice of 1 medium lemon (1/4 - 1/3 cup)
- 2 teaspoons gingerroot, peeled, very finely minced
- 2 teaspoons raw honey
- pinch of cayenne pepper powder

Method:
1. Heat the water to just shy of a simmer in a small saucepan. Remove from heat.

2. Put the lemon juice, gingerroot, honey, and cayenne in a medium mug and then pour in the hot water. Stir to blend and allow the mixture to steep for 4-5 minutes. The longer it steeps, the stronger and more potent the ginger becomes.

3. Drink quickly (or sip slowly - whatever you desire), ginger bits and all, when juice blend is comfortably warm. Chew the gingerbits before swallowing. Feel the hot energy coursing through your veins. Raring to go now, aren't you?

Yield: 1 serving

NOTE: This article was written by Stephanie Tourles and adapted from her book, "Raw Energy", Storey Publishing, 2009. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juice - Part VI

2010-11-08T07:25:00.000-08:00

Fall Blessings! Hurricane Tomas blew in last night - I should say "backed in" from the Gulf of Maine - and boy did the wind kick up! Now it really looks like winter around here! All of my oak trees finally shed their leaves and dumped them onto my freshly mown lawn! C'est la vie!

I hope you are all preparing yourselves for a healthy, vibrant winter season and are enjoying the fresh, nutrient-packed juice recipes I've been sharing. I've got about 5 more to share with you over the next two months - then I'll change subjects. Todays juice recipe happens to be a summer favorite, but if you can find watermelon in winter, it makes a fabulous, colorful and nutritious drink for entertaining or occasional immune-boosting sipping. Give it a try, especially if you have kids - they love it!

Watermelon Cooler (a.k.a. Virgin Pink Mojito)
Watermelon juice, naturally high in pick-me-up sugars, is the perfect choice to refresh, refuel, and rehydrate following a hard, sweaty workout or an afternoon spent mowing the lawn or gardening. This sensational, celebration-in-pink juice blend is also an excellent beverage to serve for alcohol-free summer entertaining. Sweet-tart and cooling to the palate, it looks especially enticing served in prechilled fancy glassware garnished with sprigs of fresh mint. For a festive option, add party appeal with colorful straws and tiny decorative umbrellas. Here's to summer!
For an adult winter (or anytime) holiday drink option, add a splash of your favorite high-quality vodka. I'm not much of a "drinker", but when I do have a bit of alcohol, I like to use Maine-produced, Cold River Vodka. It is made from Maine-grown potatoes and is gluten-free. Other good vodkas I like are Grey Goose and Belvedere. Adding a splash of good sparkling wine, sake, or rum are tasty options as well. Happy Holidays!

Ingredients:
- 4 cups cold, seedless watermelon, roughly cut into 1-inch chunks
- 1 tablespoon raw honey or agave nectar
- Juice of 1 medium lime (about 1/4 cup)
- 5-10 fresh mint leaves
- 2 mint sprigs for garnish (optional)

Method:
1. Place the watermelon, lime juice, honey, and the 5-10 mint leaves in a blender. Liquefy until smooth and the mint leaves appear as tiny specks, about 30 seconds.
2. Pour into two beautiful glasses with or without crushed ice. Garnish glasses with fresh mint sprigs, if desired.

Yield: 2 generous servings

A Good Source Of: potassium, vitamin C, beta-carotene, and the cancer-fighting carotenoid lycopene

NOTE: This blog article was written by Stephanie L. Tourles and adapted from her most recent book, "Raw Energy: 124 Raw Food Recipes for Energy Bars, Smoothies, and Other Snacks to Supercharge Your Body", Storey Publishing, 2009. The information given is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juices - Part V

2010-10-23T11:02:00.000-07:00

Hello Once Again . . . the glorious color of the Downeast, coastal Maine fall leaves is waning and the chilly winds are blowing strong today. Alas . . . winter's coming. October's full moon was bright and beautiful last night as it shone over the Penobscot River - just down the hill from my office, the river feeds into the Penobscot Bay. The light reflected off the water and filled my space with an amazing glow. There's much energy to be absorbed from a full moon - mental, spiritual, and physical!

Speaking of natural energy, today's juice recipe will aid in keeping your immune system strong this season and your body and mind stoked with good vibrations. I hope you take the time to make yourself a glass or two or three this fall and winter season. Enjoy.

Body-Builder Cocktail

This juice blend is a bone-strengthening, muscle-building nutritional pharmacy in a glass. The generous chlorophyll content of parsley aids in the cellular uptake of oxygen, thus stimulating your metabolism. This is also the ultimate "beauty beverage" in that it promotes gorgeous skin, hair, and nails and relieves water retention throughout the body.

Important: Due to parsley's natural kidney-cleansing properties, this strongly-flavored blend can be a potent diuretic; don't consume more than 4 to 6 ounces per day.

Ingredients:
- 6 medium carrots
- 1 cup packed parsley (flat-leaf or curly), including stems

Method:
1. Juice the carrots and parsley together. Use carrots to help push the parsley through the juicer if necessary.
2. This is a very powerful juice. Please drink slowly, mixing each sip with saliva before swallowing. Don't chug it down or you might become slightly lightheaded!

Yield: 2 small servings, about 6 ounces each

A Good Source Of: calcium, iron, magnesium, sulfur, phosphorus, and potassium, plus bountiful beta-carotene, vitamins B and C, and energizing natural sugars

NOTE: This article was written by Stephanie L. Tourles and adapted from her book, Raw Energy, Storey Publishing, 2009. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juice - Part 4

2010-10-09T06:49:00.000-07:00

Hello Health Enthusiasts! Cold and flu season is upon us . . . at least here in the Northeast! Everyone I meet lately has had the local strain in some form or another these past weeks. Yes, even I, the maker of my own herbal medicines and aromatherapeutic health-fortifying formulas, have succumbed to a moderate cold/flu bug this week - complete with chest congestion, coughing, achiness, and general malaise. My hubby came down with it real bad last weekend, then gave it to me. Oh well . . . such is life. I've finally decided that I've inherited a tendency towards lung and stomach weakness (thanks, Dad!), and must constantly fortify myself against pesty bacterial/viral invasions - and watch my stress load. Lots and lots of hot ginger root tea and cayenne tincture on the tonsils came to my rescue . . . loosening phlegm and opening my respiratory passages! The American Botanical Pharmacy - run by Dr. Richard Schulze - offers the absolute best cayenne tincture. Check out his entire herbal formula catalog at www.herbdoc.com. His recent catalog is amazing. He even has a new Super Food energy bar that I suggest you try out!

Another immune-boosting formula that you might want to add to your daily food intake is "Rachael Jean's Super Green Drink" offered through Jean's Greens Herbal Tea Works & Herbal Essentials. Look up www.jeansgreens.com or call (888) 845-8327, tell Holly I sent you, and order a bag. Good stuff and loaded with "good for you ingredients".

Don't forget to check out my other website www.rawenergy-juiceplus.com if you are interested in adding potent dehydrated fruit, veggie, and berry juice powders to your supplement regimen. Juice Plus is a fabulous product and chock-full of anti-oxidants, and if you don't have time to do actual juicing, it is the next best thing!

It is paramount that you pay attention to your nutritional intake, especially pre- and post- fall and winter seasons so that your immune system is strong and able to fight off what discomforts may come your way . . . and they will. Today, I will share with you another delicious juice blend. Try to make this colorful, nutritionally potent drink a part of your regular immune boosting arsenal! Enjoy and be well!

Tart and Tangy Winter Nectar

Enjoy this late fall and mid-winter blend when citrus fruits are at their best - succulent, ripe, and heavy with juice. Grapefruit is a great blood sugar stabilizer, and it helps to maintain energy and mood levels throughout the day. I especially like to serve this delightfully colorful beverage during the holidays - sans alcohol.

Ingredients:
- 2 medium pink or red grapefruits
- 1 medium lime (or lemon)
- 1 tablespoon raw honey
- 2 mint sprigs for garnish (optional)

Method:
1. Cut the grapefruit and lime in half and juice with a manual or electric citrus juicer; strain out the seeds.
2. Pour the juice into a blender, add the honey, and blend on medium for 10 seconds. Or . . . vigorously stir room-temperature honey into the juice by hand.
3. Serve in 2 of your best tumblers or wine glasses with or without crushed ice. Garnish with mint sprigs if desired.

Yield: 2 servings

A Good Source of: antioxidant flavonoids, vitamin C, and potassium

NOTE: This article was written by Stephanie Tourles, Lic. Holistic Esthetician, Community Herbalist, Aromatherapist, Nutrition Consultant, and author, and adapted from her latest book, "Raw Energy", Storey Publishing, 2009. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juices, Part 3

2010-09-19T09:26:00.000-07:00

Early Fall blessings to All! The maple leaves are just beginning to offer a glimpse of their potential red, orange, & yellow glory yet to come! Can't wait. My favorite season of the year is here . . . cooler temperatures, drier air, high-energy color in the woodlands, and time to harvest my winter squashes before the squirrels and deer discover their sweetness . . . buttercup, butternut, acorn, and pumpkin. Yum! I cut and stored 48 buttercup squash just last week. I haven't even counted the other squash yet. Good harvest so far! Sorry for my long absence, I've been busy prepping and teaching medicinal herb classes and also preparing for an intensive, long weekend class in advanced Ayurveda for myself.

Today I will share with you another juice recipe from my book, "Raw Energy". The juice is gloriously colored, sweet and tangy. Wonderful for children and adults. Enjoy!

Here Comes The Sun

This vibrant juice beams with the colors of the sunrise and is simply chock-full of energetic vibrations that will strengthen and balance your innermost being. An anti-oxidant rich cocktail that will help boost your immunity to colds and flu. I suggest you and your family partake of this luscioius juice frequently. If you want to up the already high anti-oxidant level, then add 1/2 to 1 cup of fresh or frozen blueberries or concord grapes to the blend. It will turn a blue/orange color, but will be ultra potent! Here's to your winter health!

Ingredients:
- 3 medium oranges, tangerines, or tangelos, peeled & sectioned
- 3 medium carrots
- 1 ripe, medium papaya, seeded, flesh scooped out

Method:
1. Wash all produce thoroughly. Juice the oranges, carrots, and papaya, together. For this recipe, you don't need to use a separate citrus juicer for the citrus fruit - just toss it in with the other ingredients.
2. Stir to blend before consuming. Drink immediately.

Yield: 2 servings

A Good Source Of: Vitamin C, folic acid, carotene pigments, potassium, calcium, natural sugars, and enzymes.

NOTE: This article has been adapted from the book, Raw Energy, by Stephanie Tourles, Storey publishing, copyright 2009. The information in this article is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of Ms. Tourles and she disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juice - Part 2

2010-09-01T08:56:00.000-07:00

Labor Day Blessings To All! I can't believe the summer is nearly over . . . sure has been a hot and dry one here in my neck of northern coastal Maine! My organic, heirloom tomatoes are ripening quickly - finally - and are at least 1-2 pounds a piece . . . absolutely huge, sweet and tasty. Winter squashes and the pumpkin patch are sweetening up nicely, too. Mother Nature plus my good garden soil has sure produced a delicious bounty this summer. The squashes will be enjoyed long into winter.

Juice Blends & Singlular Taste Sensations

In the blog articles that will follow over the next couple of months, I will be sharing recipes that are tasty juice blends derived from a variety of fruits and vegetables. But if satisfying, single-ingredient simplicity is what you are after, you can always whip up a fresh and frothy glass of pure carrot juice (one of my personal favorites), or try tart and tangy Granny Smith apple juice, or a potassium-packed glass of straight-from-the-garden tomato juice - a late summer delight here in my state of Maine. FYI . . . my book, "Raw Energy" (the source of these blog articles), is all about integrating delicious, nutrient-and enzyme-rich, energizing snacks into your diet, so have fun, be creative, and don't be afraid to experiment with unfamiliar flavor combinations. You might be pleasantly surprised at what you can come up with!

A word to the health-wise: Fresh juices oxidize quickly - in other words, their rich nutrient bounty rapidly diminishes with exposure to oxygen. Always drink fresh juices immediately after juicing to derive optimum benefit. As an alternative, though not the ideal way to consume fresh juice, minimal nutrient loss will take place if stored properly for a short period of time. So if you'd like to drink your juice several hours after making it for an energizing snack at work or school, or following a workout at the gym, simply store it in an airtight container such as an insulated beveral bottle immediately after making it, and keep chilled. Consume within eight hours.

Todays' Part 2 of our discussion of fresh juices and health will include a fabulous veggie juice recipe for you to enjoy. Drink this "live" veggie cocktail daily for two weeks and I guarantee that your youthful vitality will spring forth once again. Your cells utilize the health benefits of this yummy "salad in a glass" almost immediately. If you consume an acid-producing, premature age-promoting diet (as most Americans do), heavy in meat, dairy, eggs, fast-food, fried foods, coffee, soda, and refined carbohydrates, then this is the drink for you. It will help to alkalize and normalize the body's chemistry.

V-5: Staying Alive Vegetable Juice Cocktail

Ingredients:
- 4 stalks celery
- 1/2 medium bell pepper (any color), seeded, stem removed
- 6 medium carrots
- 2 medium tomatoes
- 1 medium cucumber

Directions:
Juice the ingredients together. Stir well before serving. Pour into glasses and enjoy.

Yield: 2 or 3 generous servings

A Good Source Of: balanced vitamins and minerals, especially vitamin C, beta-carotene, folic acid, potassium, magnesium, calcium, silicon, and sodium

No time to juice???? I do understand . . . we're all very busy these days. I have a solution. On the market now, there are low-temperature juice powders available that are quite wonderful to use on a daily basis and nearly as good as fresh juicing. Hallelujah Acres, www.hacres.com retails dried barley, beet, and carrot juice powders that taste pretty good and also offers raw snack bars, among other products. Give them a try.

There's another product called "Juice Plus" that I simply adore and as a licensed, holistic esthetician, concerned about the health of my hair, skin, and nails, and youthful vitality, it is a product I won't do without. It is in capsule form and is made from fresh, high quality fruits and veggies. Juice Plus Orchard Blend (red capsule) and Juice Plus Garden Blend (green capsule) - between them - contain 17 total fruit and veggie varieties. The powders are concentrated fruit and veggie juices made using a low-temperature process that preserves the enzymes and nutrients. The dark purple capsule, Juice Plus Vineyard Blend, contains a wide variety of dark purple and red fruits, enzymes, and amino acids that are ultra-potent anti-oxidants. I wouldn't go a day without taking my Juice Plus.

Juice Plus also comes in flavorful, sugar-free, nutritious, chewable "gummies" - that children especially love as do elders and those who cannot or won't swallow capsules. I consider this product a true FIND! And . . . I don't recommend many products - because most don't meet my strict requirements. You can find out more about Juice Plus by going to my other website, www.rawenergy-juiceplus.com. Feel free to contact me through my website: www.stephanietourles.com or through Facebook is you have any questions about juicing or my product recommendations.

NOTE: This article was adapted from the book, "Raw Energy - 124 Raw Food Recipes for Energy Bars, Smoothies, and Other Snacks to Supercharge Your Body", by Stephanie Tourles, Storey Publishing 2009. The information is true and complete to the best of the author's knowledge. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Power of Fresh, Raw Fruit & Vegetable Juices - Part 1

2010-08-16T09:00:00.000-07:00

Hello Everyone! I'm beginning a new educational health series today - The Power of Fresh, Raw Fruit & Vegetable Juices! During the next several blog sessions, I'll be passing along vital information about the health building power of consuming fresh, raw juice on a daily basis. I hope you find it inspiring.

Consuming real, fresh, raw juice has many benefits, aside from the pure gustatory delight of downing a colorful, fragrant glass of flavor. The primary action of all juicers, regardless of the brand, is to break apart the normally indigestible cellulose pulp in fruits and vegetables, liberating more nutrients than would be available if those foods were simply chewed and swallowed. Drinking a daily glass of freshly extracted fruit or vegetable juice is a delicious way to obtain a portion of your necessary vitamins, minerals, enzymes, antioxidants, and daily fluid supply. As most of the fiber is removed during juicing, this luscioius liquid, a concentrated source of natural sugars, is easily assimilated and provides nutrients on a cellular level within minutes. For the elderly or the infirm, or for one recovering from an illness, slowly sipping cool or room temperature, fresh juices can be quite soothing and building to the system and can enhance vital nutrient uptake, especially if suffering from diminished digestive capacity.

Believe me when I tell you that a daily glass of fresh juice - whatever blend or singular taste sensation you choose, will definitely energize your body and improve the look and function of your skin. And when your skin's appearance and energy levels improve, you can bet that all other functions inside your body will be getting healthier, as well! That's a fact!

Almost all juices available from the grocery store, whether in glass bottles, cans, plastic jugs, cardboard cartons, or aseptic boxes, are pasteurized (cooked) - read the label. Many contain added sugar, high-fructose corn syrup, artificial flavors, synthetic colors, undesirable artificial sweeteners, and preservatives and may be less than 30 percent real juice. Unless it say pure, fresh-squeezed or fresh-pressed, and unpasteurized, you can assume it isn't. Homemade juice or freshly extracted juice purchased from your local juice bar is the absolute best for your health and taste buds. Really fresh is what you want, not juice that's been sitting on the shelf for an unknown length of time.

If you are hypoglycemic or diabetic, I recommend that you dilute your juice by 50 percent with purified water and ALWAYS sip it slowly - swishing each sip in your mouth so that it mixes with your saliva prior to swallowing. This will minimize the possibility of a "sugar rush" or "sugar high" that might throw your system off balance. This is the best way to serve juice to young children, as well.

In order the make the juice blend recipes that will follow in the upcoming blogs, you will obvioiusly need to purchase a good middle-of-the road juicer that will cost approximately $150.00. Top-of-line juicers can cost as much as $600.00 or more, but aren't really necessary - unless you desire a commercial quality or have a very large family and plan on using your juicer several times per day. If you wish to make wheatgrass juice or nut butters, then you will need to research juicer brands that come with special attachments which allow those additional functions.

In some of the next few juicing blogs, I will mention a few of my favorite juice powders that you can take in lieu of doing actual juicing - as most of us these days are often pressed for time - and juicing does take a bit preparation time plus clean-up.

NOTE: This article was adapted from the book, "Raw Energy", by Stephanie Tourles, Storey Publishing 2009. The information is true and complete to the best of the author's knowledge. All recommendation are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tips For Luscious Lips - Part V

2010-08-06T10:54:00.000-07:00

This is the last in the "Tips For Luscious Lips" natural lip care recipe series and it is one of my favorite, thick yummy lip balms. Children and men really love this one and if you create a big batch, makes fabulous stocking stuffers for the Holiday Season. Makes lips super soft and conditioned!

Vanilla Velvet Honey Lip Balm

This rich and soothing balm can be used year-round. It doubles as a mild antibacterial ointment when applied to cuts and scrapes and helps prevent scarring.

Ingredients:
- 1 tablespoon honey
- 1 tablespoon organic soybean or almond base oil (not essential oil)
- 1 1/2 teaspoons beeswax
- 5 drops vanilla essential oil

Directions:
In a very small saucepan, over low heat or in a small double boiler, warm oil, honey, and beeswax, until the wax is just melted. Remove from heat, add the essential oil, and stir to blend. Now, do these next steps very quickly or the mixture will set up oddly and the water-based honey will separate out from the balm . . . Set the pan in a shallow ice-water bath. Using a tiny whisk or spoon, stir rapidly for 30 to 60 seconds until the honey is incorporated and the formula is like thick peanut butter. It will be a pale yellow-brown color and taste very sweet.

Spoon the mixture into storage containers and cap. Let the mixture set for 2 hours before use. No refrigeration is required, but for maximum freshness and taste, please use within 1 year.

Recommended For: everyone, especially children (flavor & texture are like vanilla honey fudge)
Use: as desired
Prep Time: approx. 30 minutes, plus 2 hours for flavor & consistency to synergize & set
Blending Tools: small whisk or spoon
Store In: small plastic or glass jars or tins
Yield: approx. 5, 1/4 oz. containers or 2.5 tablespoons total balm

NOTE: This article was adapted from the book, "Organic Body Care Recipes" by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. The author disclaims any liability in connection with the use of this information and rcommends that the reader use their common sense when trying new products on their skin. This information is for educational purposes only.

Tips For Luscious Lips - Part IV

2010-07-17T11:48:00.000-07:00

Summer in northern New England has been a real scorcher lately! Thank goodness for the cool evening fog that rolls in off the ocean. That mist really soothes my garden plants and gives the veggie leaves and flowers a good drink at night.

This time of year, or even in the less humid fall and winter seasons, my lips can become rough and dry. The natural lip care recipe I'm going to share with you today is very, very simple to make using just one ingredient from your kitchen cupboard: baking soda. Won't you please give it a try? I'm sure your lips will be most grateful for the pampering!

Rough Lip Scuff

This simple, lip-scuffing method quickly loosens flaky, dead skin, leaving lips smoother, softer, and healthier-looking. The brushing action stimulates circulation and actually causes the lip tissue to plump temporarily, improving the look of your sultry pout!

Recommended for: everyone, especially those who have chapped, rough, and weather-beaten lips
Use: twice per week
Prep Time: mere seconds
Blending Tools: toothbrush
Store In: do not store; mix as needed
Yield: 1 treatment

Ingredients:
- 1/2 teaspoon baking soda
- Premoistened toothbrush

Directions:
Place baking soda into the palm of one hand and dip damp toothbrush bristles into the soda. Gently brush premoistened lips back and forth for approximately 20 seconds. Be careful not to brush too hard to avoid causing further irritation. Rinse.

NOTE: This article was adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tips For Luscious Lips - Part III

2010-07-06T07:42:00.000-07:00

The heat is definitely on here in Maine! July ushered in plenty of high temps, hazy skies, and tons of hair-frizzing humidity, plus lots of lip-frying and drying sunshine. Luckily, I have just the lip-pampering balm recipe to keep your smoocher soft, moist, and protected. Hope you take the time to give it a try. Enjoy!

Honey Fruit-Flavored Lip Balm

This balm is rich and soothing for year-round use. For great taste that appeals to children, you can flavor this balm with synthetic, food-grade flavoring oils such as apple, apricot, peach, or cherry. Essential oils such as anise, fennel, or vanilla also add flavor - if you wish to avoid the synthetics. For the shiniest gloss, use castor oil as the base oil.

Ingredients:
7-8 teaspoons almond, jojoba, organic soybean, or castor base oil
2 teaspoons beeswax
1 teaspoon honey
10 drops lemon, orange, lime, or tangerine essential oil (or food flavoring oil of your choice)
1/4 tube or less of your favorite natural, synthetic-free, colored lipstick (optional)

Directions:
In a very small saucepan over low heat or in a double-boiler, warm oil, beeswax, and honey until the wax is just melted. Use 8 teaspoons of oil for a softer consistency; use 7 teaspoons for a firmer balm.

Remove from heat. Add the essential or flavoring oil and the colored lipstick (if desired), and stir until the lipstick is melted. Set the pan in a shallow ice-water bath. Using a tiny whisk or skinny ice-tea spoon, stir rapidly for 30 to 60 seconds until the honey is completely incorporated and the formula is like thick frosting. It will be a pale yellow color unless you've added colored lipstick.

Spoon the mixture into storage containers, and cap. Let the mixture set for 2 hours before use. No refrigeration is required, but for maximum freshness and taste, please use within 1 year.

Recommended for: everyone, especially children
Use: as desired
Prep Time: approx. 30 minutes plus 2 hours for flavor and consistency to synergize & set
Blending Tools: small whisk or spoon
Store in: small plastic or glass jars or tins
Yield: approx. 6-7, 1/4 ounce containers or 3 heaping tablespoons

NOTE: This article was adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tips For Luscious Lips - Part 2

2010-06-21T11:32:00.000-07:00

Welcome Summer Solstice! To commemorate the day, at about 7am this morning, I went for a 2.5 mile speed walk along the dirt road that meanders through my woods. Simply glorious. At the ocean-view vista at the top of our hill, I paid homage to the summer sun and her warm energy that she sends coarsing through my body and the flowers, herbs, and veggies in my garden. Ahh . . . summer!

As promised in the last blog, I will be sharing some natural lip care recipes that you can make at home and customize to your liking and/or needs. There will be three recipes in total. I'll give you the first one today.

The colorless versions of these lip treatments can be worn alone or as a base or top coat with your favorite commercial lipstick. The colored versions contain no added drying chemicals or mica or fish scales for shimmer; nor do they have that metallic lipstick taste that can linger in your mouth for hours. These beeswax and honey formulas provide only a sheer wash of color.

Using these recipes, you can create a basic, nourishing lip balm or gloss that smells and tastes good, not synthetic or manufactured. Your children will enjoy these lip treats, too!

Healing & Cooling Lip Balm & Gloss

This lip treatment is rich, soothing, ultracooling, and especially good for lips that are weather-beaten or chapped and tender.

Ingredients:
4-5 tablespoons almond, jojoba, or castor base oil (castor oil is preferred if you want a super- shiny gloss)
1 tablespoon beeswax
2 teaspoons honey
20 drops peppermint or spearmint essential oil or tea tree essential oil (optional medicinal choice if you suffer from ultra-chapped or bleeding lips, or have fever blisters)
1/2 tube of your favorite natural, synthetic-free, colored lipstick (optional)

Directions:
In a very small saucepan, over low heat or double boiler, warm oil, beeswax, and honey until the wax is just melted. DO NOT allow this mixture to get too hot . . . no simmering allowed! Do not walk away from the pan. Use 5 tablespoons of oil for a softer consistency; use 4 tablespoons for a firmer balm.

Remove from heat. Add the essential oil (if desired) and colored lipstick (if desired) at this time, and stir until the lipstick is melted. Set the pan in a shallow ice-water bath. Using a tiny whisk or iced-tea spoon, stir rapidly for 30-60 seconds until the honey is completely incorporated and the formula is like thick frosting. If you don't stir rapidly enough, the honey (which is water-based) will tend to separate out of the formula and settle to the bottom. The final product will be a pale yellow color unless you've added colored lipstick.

Spoon the mixture into storage containers and cap. Let the mixture set for 2 hours before use. No refrigeration is required, but for maximum freshness and taste, please use within 1 year.

Important Recipe Information:
Recommended for: everyone
Use: as desired
Prep Time: approx. 30 minutes plus 2 hours for flavor & consistency to synergize & set
Blending Tools: small whisk or spoon
Store in: very small plastic or glass jars or tins
Yield: approx. 12 - 14, 1/4-ounce containers or 6-7 tablespoons

NOTE: This article was written by Stephanie Tourles and adapted from her book, "Organic Body Care Recipes", Storey Publishing, 2007. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Tips For Luscioius Lips - Part 1

2010-06-09T10:43:00.000-07:00

Howdy everyone . . . I'm discussing "natural lip care" today and I'll show you ways to nourish and pamper those delicate lips to keep them soft, luscious, plump, and always comfortable, no matter what the season.

Unlike the rest of your skin, your lips do not contain any sebaceous glands (oil glands) or sweat glands to keep them moisturized and lubricated. If lip tissue is damaged by heat, cold, drying lipsticks, smoking, too many happy-hour beverages, herpes, or other agents such as some prescription medications or anti-aging creams containing glycolic acid or salicylic acid, the small amount of saliva that reaches your lips via the tip of the tongue will not be sufficient to prevent your lips from becoming dehydrated. Thus, many of us constantly slather them with lipsticks, glosses, balms, and ointments of various kinds in an attempt to prevent drying and cracking and simultaneously keep them kissably soft and supple.

If you're a woman, you probably know from first hand experience that many brands of lipstick tend to be drying instead of moisturizing (regardless of the advertising hype). Some can even cause your lips to flake, peel, and become unsightly. What's more, I have yet to see an "all-day formula" that lasts past midmorning without becoming unattractively cakey. Yet take heart! Over the next 4 blogs (this one included), I'll share tips and 4 chemical-free lip balm and gloss recipes that you can make at home and even customize with essential oil fragrance and color, if desired. All of the ingredients in the recipes are actually edible - which is a good thing considering women tend to ingest several pounds of lipstick over a lifetime.

PUCKER UP With These Lip Pampering Tips!

1. When venturing out into the sun, be it the beach or bright ski slope or back yard garden, don't forget to apply a lip balm with an SPF of 15 or higher. Find a natural balm containing micronized zinc oxide which blocks the sun's rays. Today's modern zinc oxide-based balms won't give you white lips like a 1960's lifeguard!

2. Thick castor oil, the main ingredient in most commercial lipsticks, can be applied straight out of the bottle for a natural glossy look sans color.

3. Slick on a bit of cocoa butter for a moisturizing chocolate-flavored lip treat. Great for men and boys because it's colorless and not too shiny.

4. After brushing your teeth, gently brush your lips as well. "Not only does it take away any chapping, but it plumps up the lip temporarily for that sought-after 'pouty' look," says Diane Irons, author of The World's Best-Kept Beauty Secrets.

5. Apply a lip balm frequently throughout the day to create a moisture-resistant barrier on your lips that will help prevent moisture loss.

6. Keep hydrated! Make sure to drink lots of water or herb tea throughout the day.

7. A dab of honey on your lips will act as a humectant, drawing moisture from the air to your skin, keeping your lips soft, plump, and kissably sweet.

8. A dab of vegetable glycerin mixed with vitamin E or wheat germ oil makes an effective, nourishing moisture barrier. Tastes good, too!

NOTE: The above article was written by Stephanie Tourles, lic. holistic esthetician, herbalist, aromatherapist, nutritionist, and author of 9 books on natural skin / body care. It was adapted from her book, "Organic Body Care Recipes", Storey Publishing, 2007. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Digest With Ease - Part III

2010-05-31T11:34:00.000-07:00

Greetings Everyone! Here's hoping your Memorial Day is sunny, beautiful, and relaxing. Let's all remember the reason for the holiday and honor those who have fought for our freedoms and pray for a safe and speedy return for those who are still in harm's way.

Today, we conclude the topic of "Digest With Ease" by discussing the importance of your liver. It is a vitally important organ to your overall health and wellbeing - especially where digestion is concerned - but gets forgotten and mistreated.

Love Your Liver

Your liver, located on the right side under your lower ribs, is the most metabolically complex organ in the entire body. Explains Dr. Richard Schulze in the May 2000 issue of his newsletter Get Well!, the liver "Detoxifies, metabolizes, renders harmless and eliminates harmful toxic poisons, chemicals, and substances from your blood. It produces many different enzymes that actually convert toxic poisons into harmless chemicals and then they are eliminated in the bile that your liver excretes."

QUOTE: "To eat is human; to digest, divine." - Charles T. Copeland

Your liver does so much for your body that I'd need an entire book to explain all of its functions, but suffice to say it is vital that you keep it healthy for good digestion. To encourage liver health, eat a nutritious diet consisting of whole, organic, high fiber foods and plenty of purified water. Avoid junk foods, alcohol, fatty and fried foods, processed and chemical-laden foods, smoking, and drugs. Remember, a sluggish, clogged liver, produces a sluggish, unhealthy, lethargic you!

Don Ollsin, herbalist and author of Herbal Healing Journey, suggests organic dandelion root tea and diluted lemon water as daily tonics for the liver. The lemon water is important for its natural hydrocholric acid that the liver converts into some 6 billion different enzymes. Dandelion root and young leaves are first class liver cleansers and tonics. Dandelion provides a rich source of easily-absorbable minerals, clears congestion of the spleen, gallbladder, pancreas, bladder, and kidneys, and is rich in organic sodium being of tremendous benefit to the stomach and intestines.

A fresh dandelion greens salad in springtime is as delicious as it is good for you . . . full of vitamin C and beta-carotene, blood-building chlorophyll, minerals, and acts as a mild diuretic to rid your body of bloat. Take care when consuming dandelion root tea. Don't simmer the dried or fresh root for more than 20 minutes and don't drink more than 1/2 to 1 cup per day as it can have a laxative effect. If you need a gentle laxative, then this is the tea for you, if not, it just might "clean you out". Here's to your healthy liver and comfortable digestion!

NOTE: The above article was written by Stephanie L. Tourles and adapted from her book, "How To Feel Fabulous Today", copyright 2001, Storey Publishing. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guaranteee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Digest With Ease - Part 2: Guide To Digestive Bliss

2010-05-21T06:51:00.000-07:00

Hello All:
Here in northern, coastal Maine, we are having an unusually warm, dry spring. This just doesn't happen in May. We're usually cool, damp and foggy. Thus, this lovely weather is allowing me to have a jump-start on the growing season. I've been a busy-bee these last few weeks planting my two large gardens. I'm adding "hidcote" lavender and "anise hyssop" and a medicinal "hyssop" plus "lady's mantle" to my herb garden. My "elecampane" has multiplied nicely since last summer and I now have five large plants. The fragrant "white mint" is spreading her wings and going nuts . . . taking over as mints like to do. I've had to cut her back dramatically so she doesn't consume all of my garden space over time! Please plant some medicinal & culinary herbs, even in pots, if you don't have garden space. They're wonderful to add to foods and use in teas. Mints, rosemary, thyme, lavender, and anise hyssop are terrific used as digestive teas . . . which is our subject today: Digestive Bliss.

Guide To Digestive Bliss

Repeatedly reaching for a commercial antacid is not the answer to digestive problems. The answer lies in simply observing the rules of civilized eating and allowing your body's chemistry to do what it's designed to do, ensuring complete comfortable digestion. Below are some tips that I find helpful if suffering from digestive discomforts . . .

1. Always sit when eating - When I'm super busy, I find that I often eat while standing and trying to do other chores - usually gulping my food and swallowing lots of air. This makes for an unsatisfying meal and frequently ends in severe indigestion accompanied by burping and gas. I notice a big difference in the way I feel if I simply take 20 minutes to sit down, relax, and enjoy my meal.

2. Say grace - Offer a few words of reverence or have a moment of silence for the nourishment you are about to consume. This simple act alone causes you to pause before eating, thereby putting your digestive system at ease.

3. Give yourself an enzymatic boost - I find that when I suffer from an occasional bout of indigestion, a couple of plant-based enzyme capsules taken right after my meal really do the trick. Available in health food stores, they assist the digestive system naturally without disrupting the acid/alkaline balance.
Typically, I take one capsule daily of a product called "PB 8" (though, not an enzyme) to ensure that I get the appropriate amount of good flora in my gut. It contains eight different strains of probiotics and I find that I don't get yeast infections, colds, or digestive upsets when I keep up my intake of this wonderful product.

4. Eat raw veggies - Begin your meals with a raw veggie salad or glass of freshly made raw vegetable juice, such as a carrot, celery, and apple blend, Chew or sip very slowly and thoroughly. Raw foods, which happen to be severely lacking in the American diet today, are chock-full of live enzymes that aid in the digestive process. As a bonus, you'll tend to eat less if you fill up on a large, fiber-rich salad first!

5. Eat in a quiet atmosphere - Turn off the TV, silence the cell phone, put away the newspaper, and eliminate other distractions. A little soft music is nice in the background - if you wish.

6. Heed nature's call - Make time to go to the bathroom. Sounds like an odd statement, I realize, but some people will just hold it all in - in an effort to get more work done. By all means, don't do that! You'll just be miserable. Regularity is one of the keys to a happy, proper functioning digestive system and a flat abdomen!

7. Chew, chew, chew! - Digestion begins in the mouth. Chew each bite until it is nearly liquefied, then swallow. That way the enzymes present in your saliva have a chance to initiate the digestive process. Thorough chewing also promotes slower food consumption - thus you eat less.

8. Don't eat when angry, stressed-out, or physically exhausted - Digestive juices are suppressed during emotionally or physically demanding times. Digestion requires lots of energy. Wait until you are relaxed and calm before you eat.

9. Don't drink lots of fluids during your meal - Sipping is okay. A stomach full of liquids slows the digestion of solid foods and dilutes the digestive juices. Also, avoid ice-cold beverages; they interfere with digestion. Think of your stomach as a crock pot. It needs to maintain an even temperature in order to cook or "digest" the food within. If you add cold water to the crock pot, it takes it a while to get back up to temperature and continue cooking the food. If you did this, the crock pot might not even cook your food properly and allow it to sour. Thus with your stomach, if you accompany your food with iced drinks, it lowers the stomach's temperature, and slows digestion. It really is true. The teachings of Ayurveda and Traditional Chinese Medicine always stress drinking liquids at room temperature or slightly warm.

10. Try to eat at approximately the same times each day - Your body likes rhythm. Mother Nature has her natural rhythms and so does your body. Your digestive system functions better on a regular schedule. You know what happens when you travel and upset your normal eating patterns . . . digestion tends to go awry and stomach / intestinal upsets occur.

11. Leave the table - When you think you could still stomach a little bit more food, stop eating. It takes your brain up to 30 minutes to register that it is full.

NOTE: This article was written by Stephanie Tourles, lic. holistic esthetician, aromatherapist, herbalist, & nutritionist, and adapted from her book, "How To Feel Fabulous Today", copyright 2001, Storey Publishing. The information in this article is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Digest With Ease - Part 1

2010-05-09T14:36:00.001-07:00

Spring Blessings & Greetings To All . . . Today we will begin Part 1 of a 2-part discussion on the topic of digestion and the importance of achieving digestive bliss to encourage proper nutritional uptake and a harmonious working, comfortable body.

DIGEST WITH EASE

The adage "You are what you eat" should actually be, "You are what you properly digest, assimilate, and eliminate." No matter how healthy your diet, if you can't properly digest your food, then you can't a ssimilate the necessary nutrients to keep your body functioning at optimal levels.

Your digestive system consists of a 25 to 35 foot long, winding, twisting tube that receives at one end (the mouth) and eliminates the spent product from the other end (the anus).

Indigestion is a major problem incurred by a large percentage of the population, especially the over-40 crowd. The manufacturers of popular antacids are quite aware of this dilemma and are quick to capitalize on America's discomfort. Just turn on the television and their ads instantly appear right after lunch and dinnertime. They offer quick, albeit temporary, relief to those who regularly gorge themselves on massive quantities of greasy, excessively spicy, or fiberless foods, or those you lead stress-filled lives, smoke, drink alcohol on a regular basis, and eat on the run. If you continually stuff yourself past the exploding point, eat too fast or under stressful conditions, or make poor food and lifestyle choices, your body is bound to rebel.

Travel often? Then you've probably suffered more than your share of digestive distress. Whether traveling for business or pleasure, by plane, train, bus, or car, simply being away from home base for any extended amount of time takes your body out of its comfort zone. A toll is always to be paid by your digestive system with new dining times, potentially lots of sitting, unusual foods, eating on the run, new water, jet lag, and new sleeping environment.

Disorderly conduct . . . Digestive disorders left untreated can eventually lead to serious problems, such as cirrhosis of the liver, jaundice, hepatitis, diverticular disease, and cancers of the digestive system. Anyone suffering from chronic digestive problems can attest to how unbearable the disease makes everyday life!

In my next blog, Part II of "Digest With Ease", I will give you handy, easy to apply tips to bring more comfort to an often uncomfortable situation - digestive difficulties. My Guide To Digestive Bliss will also offer ways in which to prevent indigestion in the first place.

Until next time, have peaceful experiences, pray for peace, spread peace among all living beings.

NOTE: This article was written by Stephanie Tourles, lic. holistic esthetician, aromatherapist, nutrition specialist, and herbalist, and has been adapted from her book, "How To Feel Fabulous Today!", Storey Publishing, 2001. The information in this book is true and complete to the beset of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Osteoporosis: The Silent Disease - Part 3

2010-04-24T12:31:00.000-07:00

This is Part 3 on the topic of osteoporosis. I want to tell you a bit about one of my favorite calcium / mineral-rich foods - sesame seeds - and why you should make them a part of your daily diet.

Sesame Seeds: The Tiny Yet Mighty, Tasty Seeds That Deliver A BIG Nutritional Punch!

Unless you regularly consume traditionally-made "halvah" - sesame seed candy, or "gomasio" - the toasted sesame seed / sea salt condiment, or drizzle sesame-garlic tahini salad dressing over your greens, the only time that you can probably remember eating sesame seeds is when you ate your last hamburger bun. Shame!

The tiny, oval, pale brown sesame seed delivers a big nutritional boost toward growing and maintaining healthy bones, teeth, hair, skin, and nails. This tasty seed is almost 19 percent protein and is richly endowed with B & E vitamins, calcium, copper, zinc, magnesium, manganese, potassium, iron, phosphorus, and other trace minerals. Try to find unhulled, whole sesame seeds; these are darker in color and considerably richer in nutrients than their white, hulled cousins.

A good way to add sesame seeds to your diet is to replace peanut butter with organic, crunchy sesame butter. I prefer raw sesame butter, but the toasted variety is okay, too. Sometimes sesame butter is referred to as "tahini" or "sesame tahini". I also like to make sweet sesame snack balls by combining sesame butter with enough whole sesame seeds to form a stiff paste. Add raw honey to sweeten, then form into small balls about one-inch in diameter, and roll in unsweetened coconut shreds to coat. Refrigerate, then enjoy. Yum.

Benefits: If you eat 2 or 3 of these nutrient-dense, decadent treats each day, you may find that your PMS symptoms begin to diminish, a calm demeanor envelopes you and you don't become rattled so quickly, you fall asleep with ease and stay asleep, and perhaps if you suffer from restless leg syndrome, this begins to abade. As sesame seeds are high in fiber and healthy oil, constipation issues will be lessened. Not bad for a tiny seed!!

NOTE: The above article was written by Stephanie Tourles, lic. esthetician, herbalist, cert. aromatherapist, and nutritionist, and adapted from her book, "How To Feel Fabulous Today!", Storey Publishing, 2001. The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Osteoporosis: The Silent Disease - Part 2

2010-04-17T10:51:00.000-07:00

Hi everyone. I hope spring has sprung in your neck of the woods and you are enjoying nature's refreshing color pallette. Here in Maine, the forsythia, daffodils, and dandelions are just beginning to show their vibrant yellows. Spring is SLOW to come to Maine, but this year we've been lucky with moderate temps and just the right amount of rain. Today we will continue with our discussion of osteoporosis and natural ways to build better bones.

BUILD BETTER BONES - NATURALLY

"The causes of calcium loss may include decreased estrogen in women after menopause, decreased testosterone in elderly men, lack of weight-bearing activity, smoking, excess dietary animal protein, processed sodium, caffeine, and soda pop. In other words, most instances of osteoporosis are due to lifestyle choices," according to Ronald G. Cridland, M.D., certified member of the International Association of Hygienic Physicians (IAHP). Other causes of osteoporosis can include regular use of steroids and aluminum-containing antacids, lack of regular menses, history of anorexia, low bone density, poor dietary habits, hyperthyroidism, and poor health in general.

Osteoporosis does not have to be a fact of life. It can be prevented to a great degree and is often partially reversible with proper diet, exercise, and lifestyle changes. Disease prevention is always the preferred way to go, bit it's never too late to take corrective action no matter the status of your present bone health. Here are some tips to help all adults slow and/or prevent bone loss:

1. Strengthen your digestion. Many Americans suffer from poor digestion. Maximum nutrient absorption is not possible with an impaired digestive system, which tends to get worse as you age. Remember to chew your food well, eat in a relaxed atmosphere, take a daily probiotic to aid digestion, take a few drops of digestive herbal bitters (available in health food stores) prior to eating and after eating, and if indigestion is still a problem, follow your meal with mild fennel tea or a warm cup of ginger root tea. Try to eat lightly and not stuff yourself. An ultra-full belly is hard on the digestive system, tends to make you gassy, drains your energy, and doesn't get assimilated well.

2. Moderate your protein intake. According to John A. McDougall, M.D., "Excess consumption of protein triggers the kidneys to excrete calcium from the body. For people on high-protein diets, these losses are significant. Studies have shows that the quantities of protein commonly consumed by Americans cause calcium to be lost from the body at a rate that is greater than the body's capacity to absorb more calcium. It is estimated that between 1% and 4% of the adult skeleton is lost each year on the high-animal-protein American diet. This net loss of calcium occurs even when people consume high quantities of calcium."

3. Eat a "strong bone" diet. Include moderate amounts of whole grains, nuts, and seeds, plentiful fruits and vegetables, bi-weekly servings of canned salmon and sardines along with their edible bones, as well as small amounts of organic chicken, beef, and other fish/shellfish. Eliminate processed foods. A strong, supportive skeleton needs ample amounts of vitamins C, D, K, and calcium, magnesium, manganese, copper, zinc, silicon, boron, moderate amounts of phosphorous, and naturally-derived fluoride. Mineral-rich herbs to add in your daily diet include nettles, horsetail, comfrey leaves, calendula blossoms, and raspberry leaves.

I need to mention a supplement that I'm quite passionate about, and that is raw, fermented cod liver oil blended with high-vitamin butter oil. It delivers real, absorbable vitamins A and D plus the necessary amounts of the essential fatty acid - omega 3. These nutrients are essential for proper bone development, brain function, skin and nerve health. Search online for "raw fermented cod liver oil" and you will find a few good sources from which to purchase. It is more expensive and rare than cod liver oil you will find in the health food store, but most of those oils have been heated to high temps and the vitamins have been destroyed requiring the manufacturer to add back synthetic vitamins - off all things! Natural is always better!

4. Moderate dairy intake. Contrary to popular belief, dairy products are not the best foods for building bones. Yes, most dairy products are high in calcium, but they are also high in protein and leave an acidic ash in the body after digestion. This causes calcium to be excreted from the body, not retained. Additionally, after age 4, most people cannot properly digest dairy products due to an absence of necessary enzyme production. Cow's milk is best suited for calves, not humans. If you feel that you must drink milk or eat other dairy products or just cannot live without them, please consume organic, grass-fed, raw cow or goat milk/cheese/kefir only. Pasteurization makes dairy harder to digest as it kills the live enzymes contained within, and most commercial dairy was produced from cows raised on pesticide-laden grain (grass is their natural food, not grain), and is tainted with antibiotics, herbicides, steroids, etc. This kind of dairy definitely does not do a body good!

5. Make an impact. Your bones need at least 30 minutes of daily weight-bearing exercise in order to build and preserve the most bone. Brisk walking up and down hills, stair climbing, weight lifting, running, dancing, and jumping rope fill the bill. A sedentary lifestyle will rapidly accelerate bone loss.

6. Don't smoke. Cigarette smoking and the smoking of recreational marijuana can inhibit bone growth, boost calcium excretion, and impair digestion. It also slows the healing of fractured or broken bones.

7. Limit salt and sodas. Refined salt (aka free-flowing bleached grocery store salt), sodium in most manufactured foods, and the phosphorus contained in sodas are calcium-depleting minerals. If your diet is high in junk foods or you eat out several times a week you are probably consuming excessive amounts.

8. Check your medications. Several medications can increase the likelihood of bone loss. Among these are adrenal corticosteroids (cortisone-like drugs), anticoagulants (blood thinners), aluminum-containing antacids, some chemotherapy medications, antidepressants, certain diuretics, and some antibiotics. Check with your health care provider for possible side effects and how to counter them.

9. Limit alcohol consumption. Daily intake beyond a small glass of wine or beer can interfere with calcium absorption.

NOTE: The above article was written by Stephanie Tourles, a lic. holistic esthetician, aromatherapist, nutritionist, and herbalist, and adapted from her book, "How To Feel Fabulous Today", Storey Publishing, 2001. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Osteoporosis: The Silent Disease - Part 1

2010-04-09T12:36:00.000-07:00

I realize that the subject of osteoporosis has been written about to no end . . . but the incidence of this potentially crippling disease continues to rise in young and old alike. In fact, it is increasing dramatically worldwide, especially in developed countries where protein and dairy consumption is high, rich and processed foods abound, sedentary living is commonplace, high stress is rampant, and environmental chemicals and poisons are encountered every day. Approximately 33 percent of all American women and 20 percent of all American men will suffer serious consequences related to this disease at some time in their lives. Many more will suffer from minor to moderate effects, especially in their smaller joints and as general stiffness throughout their body.

Being well-versed in natural therapies, including nutrition and herbalism, I'd like to give you my perspective on this disease and natural tips to use towards prevention and/or moderating the progress of osteoporosis. I hope you find some useful information that you can apply to your daily life.

Osteoporosis is a condition of weak, thin, porous bones, and it is not limited to frail, little old ladies anymore. Porous bones can be found in just about anyone, from a 16-year-old football player to a 60-year-old man who's been on prednisone to treat asthma complications.

Osteoporosis is often called the "silent disease" because bone fractures and breaks can occur without warning. Often it's the arm, wrist, foot, or hip that breaks. The bones of the spine are also a common area of thinning. Frequently, over several years or even decades, the supportive vertebrae will collapse upon themselves, causing the trademark stooping posture, loss of height, and back and neck pain.

You must realize that bone is a dynamic, living, semi-flexible tissue. It is not simply a fixed, hard structure. Like your skin, it is in a continual state of flux, always regenerating and degenerating. This constant tearing down and rebuilding of bone helps keep your skeleton strong - that is, as long as you provide it with the necessary building blocks.

Bone health is dependent on more than just calcium intake! Maintaining bone health is not as simple as popping a daily calcium supplement or drinking a cup of milk. Bone health is determined by the interrelationship of circulating levels of minerals, trace minerals, hormones, vitamins, proteins, and other nutrients, as well as regular weight-bearing activities, sunlight, and right lifestyle.

If you are taking TUMS or another popular drugstore brand of calcium supplement on a daily basis . . . confident that you are covering all of your "calcium bases" . . . please, I beg of you, think again. What you are eating is primarily artificial color, flavor, filler, and chalk (calcium carbonate) or ground up oyster shells. Your poor body doesn't know what to do with synthetics - other than store them in fat tissue - nor does it know how to process chalk or oyster shells. We humans are not meant to consume inorganic minerals such as chalk or oyster shells. Just think what they'd do to your teeth if you didn't powder them first! Instead, if you were to put that calcium carbonate powder or oyster shell powder on your organic garden as a fertilizer, and allow the vegetables to naturally uptake that inorganic mineral substance, then you could eat those calcium-rich veggies when ripe, and be able to absorb organic calcium. When inorganic minerals are absorbed via a growing plant, they are converted to organic minerals - which a human body can easily absorb and assimilate. But eat chalk or oyster shell powder and assume it will be assimilated into your bones, I don't think so!

That's a bit of "food for thought" . . . Next week I'll continue with Part 2 . . . How To Build Better Bones Naturally. Stay tuned . . .

NOTE: This article was written by Stephanie Tourles and adapted from her book, "How To Feel Fabulous Today!", Storey Publishing, 2001. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Healthy Eating Principles

2010-03-31T07:07:00.000-07:00

Hello All . . . I have just returned from another leg of my book tour for my latest book, "Raw Energy". Last week, I was in Providence & Cranston, Rhode Island at the Whole Foods Markets doing raw food demonstrations and giving talks about the benefits of raw foods. Both events were "sold out" and I was thrilled that so many wanted to discuss nutrient-dense foods and raw foods, in particular.

Whole Foods Market has a wonderful brochure they are now passing around to consumers encouraging a healthier lifestyle through healthy eating, education, and support. The brochure is titled "Health Starts Here . . . Get Started Today" and it includes this real nifty pull-out card that lists the "Aggregate Nutrient Density Index" or ANDI for top 10 foods by departments such as "Produce", "Fruit", "Beans", "Nuts & Seeds", "Whole Grains", "Meat", "Fish", "Cheese", and "Refrigerated Dairy Case". An ANDI score shows the nutrient density of a food on a scale from 1 to 1,000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including, but not limited to: vitamins, minerals, phytochemicals, and antioxidant capacities. Being the "foodie" that I am (even with a degree in nutrition), I found some of the food rankings to be real eye-openers. The "Green Vegetables" category listed under "Produce" ranks the absolute highest in nutrient density. I've always been a big proponent of eating lots of greens and consuming daily green drinks such as wheatgrass, barleygrass, spirulina, and chlorella. I knew, deep down inside, that greens were fabulous for you!

I encourage those of you who live near a Whole Foods Market to pick up one of these brochures and read it thoroughly - absorbing the information.

Below, I will quote the brochure's "Healthy Eating Principles" section. Some of it you've read before or heard in the media, but it stands to be re-iterated. What you eat becomes your beauty, energy, long-term youthfulness, and total body health! Never forget that!

"Whole Foods Market - Healthy Eating Principles"

At Whole Foods Market, we believe that focusing on these 4 criteria offers the greatest health benefits, no matter what dietary path you follow.

Plant-Based
- Emphasize fresh vegetables, both raw and cooked; fruits; legumes/beans; nuts; seeds; and whole grains.
- Eat a colorful variety of plants to ensure you're getting the best nutrients for your body, which leads to feeling satiated.

Whole-Foods
- Choose foods that are real, fresh, natural, organic, local, seasonal, and unprocessed.
- Eliminate the consumption of refined, highly processed foods and foods void of nutrients, such as artificial flavors, colors, preservatives, sweeteners, and hydrogenated fats.

Low Fat
- Get your healthy fats from plant sources, such as nuts and avocados.
- Minimize extracted oils and processed fats.
- Reduce or eliminate consumption of animal products; choose leaner meats and seafood, and low-fat dairy.

Nutrient Dense
- Choose foods that are rich in nutrients when compared to their total caloric content; also known as foods with a high nutrient density.
- Build your menus around plant-based foods to ensure highly nutrient-dense meals.
- Choose foods with a wide spectrum of vitamins, minerals, phytonutrients and antioxidants.
- Look for the Aggregate Nutrient Density Index (ANDI) scoring system to guide you on healthier choices.

NOTE: The above article was written by Stephanie Tourles and was adapted from the Whole Foods Market brochure, "Health Starts Here - Get Started Today", copyright 2010 Whole Foods Market, IP, L.P. It is for educational purposes only.

Raw Food Snacks Under 200 Calories

2010-03-14T14:18:00.000-07:00

Hello Everyone . . . I've just returned from a long book tour on the California coast - for my new book "Raw Energy" - in which I gave many talks and raw food demonstrations at several independent book stores such as Warwick's in La Jolla and Copperfield's in Sebastopol. I also did a live television bit for San Diego Living and an internet video for www.organicauthority.com. My visit to the Real Goods store in Hopland allowed me to travel through wine country - which was extraordinarily green. Apparently, California has had quite a bit of rain thus the countryside looked more like the emerald hills of Ireland rather than the normally golden hills of California.

I have to recommend one restaurant, in particular, to those of you visiting San Diego . . . "Miguel's" in Point Loma. If it's a nice day, make sure to ask for a table on the second floor open-air porch! Miguel's offers true Mexican fare at its finest! If you enjoy shrimp ceviche, theirs is spectacular . . . delicate raw shrimp marinated in fresh lime juice and green chili sauce . . . superb - as is their taco salad.

The topic today is raw food snacks. To prevent weight gain and keep energy up and your mood and blood sugar stable, aim for two or three 150- to 250- calorie snacks per day, depending on your activity level. Here are some delicious energy bites and drinks all under 200 calories - they're all nutrient-dense and filling, plus there's no need to worry about consuming unhealthy fats or refined ingredients!

1. 2 small celery ribs, each stuffed with 1 tablespoon raw almond butter
2. 1 small apple and 1/4 cup raisins or currants
3. 10 to 15 raw almonds, hazelnuts, or pecans
4. small plate of carrot sticks, bell pepper strips, celery sticks, radishes, and cucumber slices with
1/3 cup guacamole dip
5. 2 cups fresh or frozen strawberries or berries drizzled with raw honey
6. 1 cup freshly made raw almond milk and 1 large dried fig
7. quick banana smoothie: 1/2 frozen banana blended with 1 cup fresh, raw almond milk and
dash of cinnamon or nutmeg powder
8. small handful of unsulfured, dried fruit: cherries, apples, apricots, pineapple, or mangoes
9. 8-ounce glass of fresh carrot or apple-ginger juice - put your juicer to work for your health!
10. 1/4 cup of your favorite raw trail mix
11. 2 or 3 small fresh fruit kabobs
12. half an avocado with a squeeze of lemon juice and sprinkling of sea salt & dried basil
13. 2 cups freshly made gazpacho
14. 1 tablespoon raw tahini (sesame seed butter) or raw almond butter and 1 tablespoon raw
honey swirled together

NOTE: The above article was written by Stephanie Tourles, lic. holistic esthetician, herbalist, nutritionist, author, and raw foods enthusiast. It was adapted from her latest book, Raw Energy, (Storey Publishing, 2009). The information is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

The Benefits of Raw Food Snacks - Part 2

2010-02-27T13:55:00.000-08:00

Hello Again - This blog will feature "Part 2" of the introduction material (begun with the previous blog) written in my newly released "Raw Energy" book. I hope that after reading this, it will inspire you to want to read the entire book and try some of my raw snack recipes. In future blogs, I will be discussing - more indepth - the importance of consuming raw foods in your daily diet.

Part 2 starts here . . .

"What is the real health difference between my raw snacks and ubiquitous commercial snacks? Most conventional snacks are made with processed, refined, nutritionally empty ingredients with a sprinkling of preservatives and synthetic flavorings and a heavy-handed complement of white sugar and sodium. Yes, consuming them will indeed give you a real, albeit temporary, energy lift when you need it most. But because they are not created from whole foods consisting of unprocessed proteins, essential fats, and complex carbohydrates, that digest slowly and feed your body with sustained vitamin-and mineral-rich pep, but instead are made of refined ingredients, stripped of their former life-giving elements, they will cause your blood sugar to spike. Within an hour or so, the opposite happens: your blood sugar plummets, and low blood sugar means low energy, a cranky attitude, and a hankering for even more junk. By consistently consuming these types of snack foods, day in and day out, you may have unknowingly jumped into an unhealthy eating cycle replete with unstable energy, a raging appetite, poor health and mood, and a less-than-radiant appearance.

It's time to hop off that merry-go-round of poor snacking choices. The recipes in Raw Energy are chock-full of nutrients and long-term energy boosters that taste so incredibly good, you'll wonder why you haven't been snacking this way all along. These raw snacks meet your body's nutrient quota, trigger your natural appetite-regulating hormones, and won't leave you wanting more. We tend not to overeat the foods that satisfy on all levels.

The basic goal of this book is simple: to introduce you to a new way of snacking healthfully in the raw. The snack recipes in this book eliminate the negatives and accentuate the positive aspects of snacking, helping to maximize vigor, vitality, beauty, physical stamina, and endurance at every stage of life. These family-and friend-tested recipes will aid in the achievement of the utmost nature has to offer: total, resilient, whole-body health, with eyes that sparkle, hair that is lustrous, skin that is fresh, glowing, moist, and smooth, nails that are strong, bodily organs that function well and work in harmony with each other, and - best of all benefits, as far as I'm concerned - mental and physical energy to spare. The road to health can be paved with wonderful freshness, new taste sensations, vibrant colors, and delectable flavors that make your taste buds dance and your spirits soar.

Anyone who is still a bit dubious or isn't sure about the taste excitement of whole, raw snack foods will swallow his or her skepticism with the first bite of my Creamy Carob Freezer Fudge or sip of my Papaya Sunset Soup. So, turn the pages and absorb a bit of information about the fresh world of raw foods and the importance of regular snacking. Learn how to stock your kitchen with the best raw ingredients and essential food-processing equipment and gadgets, and read the primer on learning how to "uncook". Then, jump right in, find a recipe that piques your interest, get your hands messy, and be prepared to enjoy some luscious snacks in the raw. The recipes are relatively simple to concoct, yet exciting on both visual and taste-satisfying levels. Once you get the knack of cooking in the raw, I hope you will be inspired to tap in to your own inner creativity in tweaking these recipes to suit your own personal tastes and dietary needs.

NOTE: The above article was derived from the book, Raw Energy, by Stephanie Tourles, Storey Publishing, 2009. The information is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only.

Raw Energy - Part 1

2010-02-20T11:47:00.000-08:00

Hello Everyone . . . Right now, I'm on the road, smack in the middle of my book tour for my latest book, "Raw Energy". I'm traveling throughout the country giving talks and doing raw food prep demonstrations and speaking to all manner of people who are interested in the raw food movement and what energizing, pure raw food can do towards helping to heal their bodies and rev up their energy levels.

"Raw Energy" was published in late December 2009 and is an introductory book into the world of raw foods. It is not a "militant" raw foodist book that will try to convert you to a 100% raw food diet and persecute you if you don't eat all raw, but rather, it is a book that will encourage you to integrate more raw, luscious, whole foods into your diet. It presents to you124 recipes for raw food snacks that range from juices, nut milks, smoothies, trail mixes, raw cereals and fruit parfaits, veggie chips and dips, to frozen fruit creams, chilled fruit soups, dehydrated energy bars, and raw confections (including raw fudge!!).

"Raw Energy" will also describe for you the equipment essentials necessary for making raw food creations, teach you how to "uncook", and will introduce you to raw food recipe ingredients and a few more exotic ingredients, such as raw cocoa, raw carob, spirulina, raw soy sauce, bee pollen, plus others.

I'm going to begin this Part-1 by writing, verbatim, the introduction of my book. I want you to see just how exciting and potentially delicious the addition of more raw foods - in the form of snack foods - into your diet can be. Here we go . . .

THE BENEFITS OF RAW SNACKS

"Raw Energy" was written especially for those of you seeking healthful and dramatically different alternatives to empty-calorie snack foods such as doughnuts, muffins, white-flour bagels, vending machine junk, processed cookies, cakes, candy, crackers, and chips, fast-food milkshakes, artifically flavored milk drinks, and pasteurized canned and bottled juices - not to mention so-called energy bars that frequently contain refined fruit syrups and high-fructose corn syrup.

The methodology of food preparation in "Raw Energy" represents a huge departure from the way most Americans cook. My aim with this book is to introduce you to a new realm of food preparation: uncooking! I hope to educate and make you, my health-conscious readers, aware that raw snacks can be far more satisfying than conventional snacks while providing deep, sustained, "get-up-and-go" power and promoting health, vitality, and good looks - as they tantalize the taste buds. The all-raw-ingredient recipes are easy to make, delicioius, and delightful to the eye and palate. And better still, they are highly nutrient-dense and enzymatically potent: raw foods retain their naturally occurring enzymes, which typically make them easier on the digestive system than cooked foods. These energy treats consist of real, whole foods, and are completely unheated and uncooked, as is each individual ingredient. Unlike most "no-bake" cookbooks published to date, "Raw Energy" recipes contain no sugar, fruit juice concentrate, jams or jellies, marshmallows or fluff, corn syrup, chocolate syrup, flour, dairy products, refined salt, candy pieces, toasted or roasted ingredients, malt sugar, chocolate or butterscotch chips, sulfured dried fruit, or hydrogenated fats. They DO contain raw nuts and seeds, raw unprocessed honey, raw nut butters, unsulfured dried fruits and coconut, raw oats, raw carob and raw cocoa (yes, raw cocoa powder does exist), freshly extracted juices, nut milks, and all types of fresh and frozen fruit. I even use raw sweet potatoes and zucchini to create sinfully delicious, crispy, dehydrated vegetable chips. These snacks are good for your body (nutrition and taste), mind (no guilt), and soul (satisfying).

I'll stop here this week. Next time, I'll pick up with, "What is the real health difference between my raw snacks and ubiquitous commercial snacks?" . . .

NOTE: This article / blog was written by Stephanie Tourles and taken from her new book, "Raw Energy", Storey Publishing, 2009. The information given is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Nourish Your Hair - Part 2

2010-02-02T07:36:00.000-08:00

In the last blog, I promised that I'd give you a yummy herbal tea recipe to naturally nourish your hair. Well . . . here it is. Now, I won't guarantee that this tea will make you sprout hair as long and lush as Rapunzel's, but this mineral-rich brew is a delightful way to nourish your hair (skin and nails, too) from the inside out. This recipe uses dried herbs, and will yield 2 cups of tea.

This is a terrific tea to drink on a daily basis to remineralize your body, especially if you have weakened bones, have recently broken a bone, or are pregnant and want to ensure that your unborn child receives plenty of naturally-derived minerals to build strong bones and teeth. The herbs are very safe to consume regularly.

RAPUNZEL'S FAVORITE HERB TEA

Ingredients:

- 1/2 teaspoon horsetail
- 1/2 teaspoon raspberry leaves
- 1/2 teaspoon nettles
- 1/2 teaspoon oat straw
- 1 teaspoon peppermint
- 2 cups boiling, purified water
- Honey or lemon to taste (optional)

Directions:

Add the herbs to the boiling water, then remove pan from heat source. Cover and steep for 5 to 10 minutes. Or, steep for 4 hours for a super-nutritious infusion. Strain. Add honey or lemon to taste, if desired. Sip slowly and enjoy.

NOTE: This article was written by Stephanie Tourles, lic. holistic esthetician, aromatherapist, herbalist, and nutritionist. She is the author of "Organic Body Care Recipes", Storey Publishing, 2007; and "Raw Energy", Storey Publishing, 2009; plus many other titles on natural body care. The information in this article is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Nourish Your Hair - Part 1

2010-01-21T05:56:00.000-08:00

Hello everyone! Sorry for my absence, but I've been away on the first leg of my book tour for my latest book, "Raw Energy". Look up my website, www.stephanietourles.com to see the cover shot and read more about it. It is now available in bookstores everywhere! In the next few weeks, I'll be introducing you to the wonders of raw foods and how they can benefit your health, beauty, and overall energy level. The study of raw foodism is fascinating and if you want to learn more . . . stay tuned.

Today, though, after many, many requests, I'm going to give you some advice on how to ensure that you have a fabulous head of gorgeous hair. If I'm having a bad hair day (and I know this may sound shallow) then my self-confidence is down. Sound familiar? Here's some dietary advice to follow so that your crowning glory stays in tip-top shape.

Healthy, shiny, bouncy hair is a reflection of proper nourishment and a healthy lifestyle. Even if you use the highest-quality natural shampoos, conditioners, and styling aids, the condition of your hair will still suffer if your diet is lacking in necessary nutrients. If you hair seems lackluster, try modifying your diet.

HOW TO HAVE HEALTHY HAIR

Eat more protein if your locks are limp, lifeless, and slow growing. Good sources of protein include organic eggs, organic lean meats and wild-caught fish, beans and seeds, whole grains, fermented soy such as tempeh, and organic raw dairy products or homemade raw almond or walnut milk. Please avoid pasteurized dairy products and especially non-organic sources of dairy as they contain large amounts of chemicals and hormones that "don't do a body good".

Get your ABC's. These vitamins are vital to the health of your hair and scalp. Good sources of vitamin A include minimally heated (preferably raw) cod liver oil; red, yellow, and orange vegetables and fruits; spirulina; organic egg yolks, and deep green leafy vegetables. Good sources of vitamin C include citrus fruits, deep green leafy vegetables, rose hips, tomatoes, berries, pineapple, apples, persimmons, cherries, bell and hot peppers, papayas, and grapes. Good sources of vitamin B include organic lean beef, poultry, egg yolks, liver, raw milk, brewer's yeast, whole grains, alfalfa, nuts and seeds, fermented soy products, deep green leafy vegetables, spirulina, wheat germ, molasses, peas, and beans.

Cut back on caffeine, alcohol, refined sugar and flour, and junky snacks. These empty-calorie foods deplete your body's stores of vitamins B & C.

Include iodine, sulfur, zinc, and silica in your diet. These four minerals are essential for proper hair health (and nice nails). Good sources of iodine include all types of wild-caught fish, spirulina, sunflower seeds, and sea salt. Good sources of sulfur include turnips, dandelion greens, radishes, horseradish, string beans, onions, garlic, cabbage, celery, kale, watercress, wild-caught fish, organic lean meats, eggs, and asparagus. Good sources of zinc include spirulina, barley grass, alfalfa, kelp, wheat germ, pumpkin seeds, sunflower seeds, almonds, whole grains, brewer's yeast, raw milk, organic eggs, oysters, nuts, and beans. Good sources of silica include horsetail herb, spirulina, nettles, dandelion root, alfalfa, kelp, flaxseeds, oatstraw, barley grass, wheat grass, apples, berries, burdock roots, beets, onions, almonds, sunflower seeds, and grapes.

In next week's blog, I'll share with you one of my favorite mineral-rich herb tea recipes which will nourish your hair from the inside-out!

NOTE: The information in this article is true and complete to the best of author Stephanie Tourles' knowledge. All recommendations are made without guarantee on the part of the author and she disclaims any liability in connection with the use of this information. It is for educational purposes only. For more organic hair care information, please see Stephanie's book, "Organic Body Care Recipes", Storey Publishing, 2007.

Aromatherapy - Pillow Mists To Enhance Sleeping & Dreaming

2009-12-26T12:54:00.000-08:00

I hope everyone had a most Merry of Holiday Celebrations and I wish you all a Happy New 2010!! In the midst of all this celebrating, family, and rush-around hub-bub, it is expected that you might feel a bit fatigued or experience a tad of insomnia . . . well, never fear, I've got a handful of aromatherapy remedies that will help gently lead you to the Land of Nod and possibly encourage a few sweet dreams in the process.

The following recipes are easy to make, smell wonderful, are great to take when you travel and your schedule gets askew, and also make great gifts.

To make each recipe below: Add the drops of essential oils directly to the 2-oz. glass spray bottle (plastic is okay). Fill the bottle with distilled water - to within 1/2-inch from the top. Screw on the lid. Shake well to blend. The essential oils will not infuse into the water and will separate and float to the top - so the bottle must be shaken each time prior to use. Lightly mist your pillow with the aromatherapeutic formula before bedtime. No refrigeration necessary, but for maximum freshness and potency, please use within 6 months.

"TO SLEEP PERCHANCE TO DREAM . . . "

1. For Deep, Peaceful Sleep and Gentle Dreams: 3 drops lavender, 2 drops neroli, 1 drop tangerine or 1 drop pink grapefruit essential oils

2. For Dreams You'll Remember: 3 drops rosemary & 3 drops lavender essential oils

3. For Dreams of Brilliant Clarity: 2 drops peppermint & 4 drops lavender essential oils

4. To Soothe A Headache: 3 drops lavender, 2 drops rosemary, 1 drop peppermint essential oils

5. To Soothe A Tummy Ache & Relax Cramping (also relieves tension headaches): 3 drops Roman chamomile, 2 drops marjoram, 2 drops cardamom essential oils

6. To Prevent Nightmares: 3 drops pink grapefruit, 2 drops lemon, 2 drops rosemary essential oil

7. For Dreams of Love: 4 drops rose geranium, 1-2 drops rose attar or rose maroc, & 1 drop patchouli or 3 drops lavender essential oil

BEFORE USING ESSENTIAL OILS: If you are new to the use of essential oils and/or are unfamiliar with how your skin / respiratory system may react to them, please read an introductory guide to the art of aromatherapy and use a patch test prior to applying the product to your pillow. The above mists are very, very gentle and extremely diluted and should not, under recommended use, cause any adverse problems.

NOTE: The above information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for personal use and educational information only.

Prevent Winter Skin Woes

2009-12-14T12:53:00.000-08:00

Granted, there are many enemies of skin during the winter - dry indoor air, freezing temperatures, crisp arid outdoor air, moisture-sapping winds - you CAN prevent itchy, dry, flaky winter skin from taking hold. Here are a few tips:

1) Never use hot water when showering or bathing. It dehydrates the skin and depletes its moisture level, leaving your skin tight, dry and prone to itching. Instead, use lukewarm water and limit your shower or soaking time.

2) Eat vitamin A and C-rich foods. These potent free radical scavengers are known for their preventive and corrective benefits for environmentally-damaged skin.

3) Don't forget to care for your lips. The skin on your lips does not contain moisturizing oil glands. So, it is up to you to regularly apply a soothing chapstick or lip balm several times per day to seal in moisture and prevent chapping and flaking.

4) Keep a pair of mittens or gloves with you at all times to protect your hands, which also have minimal oil glands and are prone to winter dryness.

5) Slather on a rich hand cream several times per day to moisturize cuticles and keep hands soft and supple.

6) Try to get at least 7 to 8 hours of solid sleep each night to allow the skin to renew itself. Invest in a quality humidifier for your bedroom if your house is especially dry. If your heat source is a wood or coal stove, then by all means add extra humidity to your home environment.

7) Include a hydrating, creamy mask in your skin care regimen. Try to apply this mask at least twice per week.

8) Wear quality sunglasses to protect your eyes from winter's snow glare and wind. Squinting encourages premature wrinkles.

9) Remove flaky skin by exfoliating your face and body regularly. Use a gentle facial scrub one to two times per week. For your body, I recommend using a damp loofa or sissal cloth in the shower. Or, you can use a body brush and "dry brush" your body prior to showering. Follow your bathing time with the application of your favorite, quality body oil. Apply another layer of lotion if necessary. Layering of moisturizers will really keep skin soft, moist, and supple.

10) Nourish your skin, deep down, by consuming at least 1 tablespoon of flax seed oil, cod liver oil, or extra-virgin olive oil daily. This will add the necessary fats to your diet that will encourage moisture retention in your skin and give you a healthy glow.

NOTE: The article above was sourced from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of the author's knowledge. The author disclaims all liability in connection with this information. It is for educational purposes only.

Aromatherapy to Relax or Recharge - Part 2

2009-11-23T12:41:00.000-08:00

I just love essential oils: their benefits, their intriguing fragrances, and the fact that they can be used in a myriad of ways whether it be physical, mental, spiritual, or for the home. The following formulas are what I call my "harmonizing aromatherapeutic oil blends" which can be adjusted to suit your particular emotional and physical needs. You may want to create all three versions so that you'll have the appropriate one on hand when you need it. CAUTION: These formulas are for inhalation only. Do not apply directly to the skin; they may cause irritation.

Base Ingredient:

1 tablespoon unrefined almond, jojoba, apricot kernel, or hazelnut oil. Jojoba oil will have the longest shelf life of several years. The other oils will keep, unrefrigerated, for up to 1 year.

Calming Blend: For excess stress, restlessness, or trouble sleeping, or if the weather outside is cold, dry, and irritating to your body, add 1/2 teaspoon lavender, 1/2 teaspoon sweet orange, 1/2 teaspoon sweet marjoram, and 1/2 teaspoon bergamot essential oils.

Cooling Blend: For times of irritability, impatience, fiery disposition, or chaos, or if the weather outside is hot and uncomfortable and your skin is extra sensitive, red, itchy, and inflamed, add 1 teaspoon lavender, 1/2 teaspoon German chamomile, and 1/2 teaspoon rose geranium essential oils.

Stimulating Blend: If you're feeling slow and lethargic, in need of an energetic lift, and maybe a bit congested, or if the weather is dreary, cool, and damp, add 1/2 teaspoon basil, 1/2 teaspoon lemon, 1/2 teaspoon peppermint, and 1/2 teaspoon rosemary essential oils.

Blending Directions: Combine the base oils with the blend of your choice in a 2-ounce, dark-colored glass bottle and cap tightly. The blend needs one week to synergize and develop, so shake your formula vigorously twice daily for 7 days. After one week, place a few drops on a soft handkerchief or tissue and inhale the comforting herbal aroma as needed. The aroma can also be inhaled directly from the bottle.

NOTE: The information for this article was sourced from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only. Please use appropriate caution when working with essential oils.

Aromatherapy to Relax or Recharge - Part 1

2009-11-11T12:01:00.000-08:00

The word aroma, meaning "a pleasant or agreeable odor arising from spices, plants, or flowers," combined with the word therapy, or "the remedial treatment of a disease or other physical or mental disorder," gives us the true definition of the word aromatherapy: a healing modality that involves the use of aromatic essences or essential oils of plants.

Incorporating essential oils into your life is a pleasurable way to enhance your physical, emotional, and spiritual well-being. Aromatherapy can beautify your complexion, reduce stress, stimulate creativity, lull you to sleep, and pep you up, as well as help heal burns and minor cuts and scratches, reduce scar formation, and aid in cold and flu prevention . . . plus a myriad of other uses. The study of aromatherapy is an intriguing and amazing science! One I suggest that you delve into if you are even remotely interested in plant-based healing methods.

Below are three simple recipes for using aromatherapy to improve your life. Next week I'll share a few more formulations with you.

Strike A Balance

1. One of the easiest and most pleasant ways to benefit from aromatherapy is in the bath. At day's end, add 8-10 drops of your favorite gentle essential oil, such as lavender, Roman or German chamomile, marjoram, clary sage, or rose geranium, to 2 teaspoons of jojoba oil, almond oil, or any bland vegetable oil. Pour this blend into a full tub of warm water and swish with your hands to mix. Slip into the water and breathe deeply. Relax . . .

2. Intensify the potency of your peppermint tea. Give it a little energizing zing by adding 1 or 2 drops of essential oil of peppermint. Inhale the invigorating vapors and sip it slowly. This tea is super for a midmorning pick-me-up, or to relieve a stuffy head or case of indigestion. Makes your breath minty-fresh, too!

3. To ease the pain of muscle cramps, sore tendons, arthritis, or overexertion in general, the clean, fresh familiar scent of eucalyptus radiata, wintergreen, rosemary, or sweet marjoram makes a soothing addition to massage oil. Add 25-50 drops of essential oil to 1/2 cup of almond oil, hazelnut, jojoba, apricot kernel, or bland olive oil, mix well, and massage away the discomfort. Enlist the help of a partner or good friend if possible, and promise to return the favor.

NOTE: The above article was sourced from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information given is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. The author disclaims any liability in connection with the use of this information - it is for educational purposes only.

Keep Your Pearly Whites Gleaming - Part 2

2009-11-02T10:53:00.000-08:00

As promised, below is a recipe for an easy-to-make natural toothpaste. It is a great alternative to chemical-laden, commercial sweetened toothpaste! It truly freshens your breath plus helps prevent plaque build-up and gum inflammation. This recipe yields approximately 10 applications. All ingredients are available from better health food stores or a "Whole Foods" type market. Enjoy.

Homemade Herbal Toothpaste

4 teaspoons baking soda
1 teaspoon finely ground sea salt
1 teaspoon powdered myrrh
1 teaspoon white cosmetic clay
2 tablespoons vegetable glycerin (adds a sweet taste and smooth texture)
10 drops of one of the following essential oils: orange, tea tree (anti-bacterial & healing), anise, fennel, spearmint, or peppermint. If you want to use cinnamon or clove essential oil, use only 5 drops as these flavors are very strong and may possibly irritate the gums.

Directions: In a small bowl, thoroughly blend all ingredients until a spreadable paste forms. Store in a small jar in either a cool cabinet or on your bathroom countertop. Dip a dry toothbrush into the mixture and brush normally. Use within 6 months or discard.

NOTE: The above article was sourced from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. This information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of the author and she disclaims any liability in connection with the use of this information. It is for educational purposes only.

Keep Your Pearly Whites Gleaming - Part I

2009-10-22T09:38:00.000-07:00

We're going to talk about natural care of your smile. What do people notice when they first meet you? Your smile, of course. Who wants to be remembered for having yellowy-brown teeth? No one. Everyone wants gleaming white choppers. They simply brighten your face.

Most dentifrices available today contain harsh abrasives, saccharin, sugar, detergents, and/or bleaches. Combine these ingredients with the twice-daily use and misuse of toothbrushes (especially the use of "firm-bristled" toothbrushes) and the result is tooth enamel and gum tissue suffering from extra wear and tear. Additionally, if you frequently use commercial, chemical-based bleaching solutions to whiten your smile, these too, can cause thinning of the enamel and gum sensitivity.

You can make simple, yet effective and pleasant-tasting, natural dentifrices at home that will leave your teeth sparkling, breath fresh, and your gums in the pink. Here are 3 recipes for you to try. I'll give you one of my favorite herbal toothpaste recipes in my next blog.

Step Back Plaque

1. In a small bowl, combine 1 teaspoon of baking soda with 1 drop of essential oil of orange, anise, fennel, spearmint, peppermint, or cinnamon. Dip a wet toothbrush into this mixture and brush your teeth as usual to fight plaque buildup, gently whiten teeth, and neutralize mouth odor.

2. Try strawberries for a whiter smile! Mash a very, very ripe strawberry into a pulp. Dip your toothbrush into the pulpy liquid and brush normally. Strawberries produce a slight bleaching action from the mild fruit acid they contain. Rinse thoroughly after brushing. This procedure can be repeated up to 3x per week.

3. Out on a weekend camping trip and forgot your toothbrish? Never fear . . . simply peel a 3- or 4-inch twig freshly cut from a sweet gum (tupelo), flowering dogwood, sugar maple, or sassafrass tree and chew on the end until it is frayed and soft. Now, gently rub your teeth and gums. The twig can also be dipped in water and baking soda, if you desire.

NOTE: The above article was adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing 2007. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Take A Luxurious Milk Bath

2009-10-12T08:05:00.001-07:00

Dry skin season is upon us, so why not take a preemptive strike against potential dry skin irritations by using the skin-pampering benefits of milk as an additive to your bath . . . instead of drinking it?? Milk includes many components, such as proteins and fats, that are particularly good for soothing and moisturizing the skin, plus lactic acid that acts as a gentle, natural chemical exfoliator.

Milk - For Softer, Sleeker Skin: 4 Easy Recipes

1) To relieve itchy skin due to sunburn, windburn, or poison ivy or oak irritation, add 1 cup of instant, powdered whole milk, 1/2 cup of baking soda, and 1 teaspoon of olive oil to running bathwater. Step in and soak for 15 minutes.

2) Make a milk-bath bag. In a medium-size muslin drawstring bag, old knee-high stocking, or in a 12-inch square of doubled cheesecloth, place 1 cup of instant, powdered whole milk, 1/2 cup of cosmetic-grade borax, 1/4 cup of ground lavender flowers, and 1/4 cup of ground rose petals. Tie the ends together or wrap with an elastic band to secure. Drop into the tub as it fills with water, step in, and rub the bag over your skin to soften and lightly scent.

3) To combat dry, super-sensitive skin or to bathe an infant's delicate skin, add 1 cup of instant, powdered whole milk, 1/4 cup of finely ground raw almonds, 1/4 cup ground oats, and 1/4 cup of marshmallow root powder to a bath bag (see instructions above). Drop into the tub as it fills with water, step in, and rub the bag over your skin.

4) Try this version of Cleopatra's famous bathing ritual and see if your skin doesn't feel softer and smoother. Add 1 cup instant, powdered whole goat's or cow's milk, 1 tablespoon apricot kernel, jojoba, avocado, hazelnut, or extra-virgin olive oil, and 8 drops essential oil of German or Roman chamomile, lavender, rosemary, spearmint, or rose together directly under running bathwater. Step in and relax.

NOTE: The above article was written by Stephanie Tourles, lic. holistic esthetician, herbalist, aromatherapist, and author of "Organic Body Care Recipes", Storey Publishing, 2007. The information provided is true and complete to the best of the author's knowledge. All recommendations are made without guarantee on the part of the author and she disclaims any liability in connection with the use of said information. It is for educational purposes only.

Testing Your Age

2009-10-05T05:57:00.000-07:00

Want to know your skin's biological age? To some of you, that might be a scary question, especially if you've lived the "party life" or seen too many days lounging in the sun! But, to others of you who have taken good care of yourself and pampered your skin, the test results might reveal that your skin is in fact functioning at a more youthful capabity than your calendar years. Let's see . . .

In her book, Natural Hand Care (Storey Publishing, 1998), Norma Pasekoff Weinberg offers this experiment to test the elasticity or stretchability of your skin.

Pinch the skin on the back of your hand and then release it after a few seconds. If you're under 30 years of age, the skin will quickly return to its original contour. If you are between 30 and 50, you can begin to see the skin stand up for a second or two before recovering. At age 50 and beyond, the skin may stand up for a number of seconds, a sign that its support network (elastin, collagen, and subcutaneous fat layer) has been altered or that the body as a whole is undergoing changes that are visible at the skin's surface.

I must add this bit of a "hand aging disclaimer": . . . If, over the years, you've asked a lot of your hands by participating in hobbies such as gardening, sailing, or spinning pots or careers such as landscaping, floral design, house cleaning, house painting, or nursing where your hands are exposed to dirt, sunshine, chemicals, or perhaps you've had to, for sanitation reasons, wash your hands quite frequently, then this test will probably not apply to you. Hands that are exposed to the elements - be they natural or man-made - will age faster and their skin is not usually indicative of the health and youthfulness of the skin on the rest of the body.

A Handy Tip: Try to remember to wear gloves whenever possible to protect your precious hands and frequently apply a thick cream or body butter or protective product that acts as a "glove" to seal in moisture and keep out bacteria.

NOTE: This article was adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles and she disclaims any liability in connection with the use of this information. It is for educational use only.

Simple Ways to Add More Fruits and Veggies to Your Diet

2009-09-24T06:18:00.000-07:00

Did you know that most people in the United States do not consume the basic daily recommendations of fruits and vegetables? According to the National Health Association, only 10 percent of the population eats the daily USDA Food Guide Pyramid's minimum recommendation of 5 servings of fruits and veggies each day. Eleven percent consume no fruits or vegetables in any given day, 45 percent of adults consume no fruits per day, and 22 percent of adults consume no vegetables per day. Surprised? So was I!

Eating less than the recommended amounts of these food groups can leave you deficient in fiber, vitamins, minerals, important immunity-boosting anti-oxidants, and cancer-protecting phytochemicals. Fruits and veggies fill you up, not out, which is a boon to your waistline, too. Today many nutritionists advise that you even increase the Pyramid's serving recommendations to 3-5 fruits per day and at least 4-8 veggies per day. Don't be a statistic - eat more fruits and veggies - it's easy - they're delicious! Your body will function better and the appearance of your hair, skin, and nails will radiate with improved health.

Not sure how to integrate all those servings into your daily diet? Follow my suggestions below for 12 easy ways to eat more health-promoting produce.

12 Easy Ways to Eat More Produce

1. Freeze small chunks of bananas, strawberries, raspberries, melons, mangos, or peaches in resealable freezer bags and add to fruit smoothies for a refreshing snack or quick breakfast. You can also purchase these fruits (except bananas) in pre-frozen bags at the grocery store.

2. Make vegetable kabobs and cook on the grill.

3. Take a large bag of raw veggies to work everyday for low-calorie finger food. It sure beats hitting the vending machine or doughnut shop for a snack.

4. Make frozen fruit kabobs and serve as a light snack or refreshing dessert.

5. Drink freshly extracted vegetable juice (available at health food store juice bars or make your own at home with your juicer) instead of soda or fruit juice drinks.

6. Keep a colorful fruit salad in your refrigerator at all times for convenient, healthy nibbling.

7. Keep bags of dried fruits in your purse and car.

8. Be adventurous! Try one new fruit or vegetable each week.

9. Experiment with international vegetarian recipes that include lots of flavorful vegetable combinations and use interesting herbs and spices. Curry, Italian/garlic blend, and garam masala powders are a couple of my favorite seasonings.

10. Eat whole fruit for breakfast or double the amount you ordinarily add to your bowl of cereal or porridge. Here's a favorite breakfast of mine: Add a chopped MacIntosh apple to old-fashioned oatmeal while it is cooking, stir in a sprinkling of cinnamon and a dash of sea salt. Toss in a 1/4 cup of chopped walnuts. This fills you up and tastes fabulous!

11. Enjoy delicious cold fruit soup or gazpacho as a light lunch or appetizer.

12. Cook a big pot of vegetarian chili or stew accompanied by a chunk of hearty, whole-grain bread.

NOTE: This article was adapted from the book, "How To Feel Fabulous Today", by Stephanie Tourles, Storey Publishing 2001. Ms. Tourles is the author of this and many other holistic personal care books including, "Organic Body Care Recipes", Storey Publishing 2007. The information in this article is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Aromatherapy For Mind, Body & Home - Part III

2009-09-14T12:29:00.000-07:00

This blog is the last of a 3-part series on basic uses for essential oils. Today I'm going to give you a chemical-free, bathroom and kitchen cleaning recipe that is easy to make at home. Use this general, all-purpose cleanser for greasy hands and dirty bath and shower stalls, ceramic tiles, sinks, or ovens. It is totally non-toxic, won't clog your drains, and leaves your hands, bathroom, or kitchen smelling fresh. Here it is:

All-Purpose Citrus Cleanser

1 cup plain soap flakes (available from retailers of homemade soap supplies or crafting supplies)
1 cup borax (get the pure, unadulterated mineral powder from Mountain Rose Herbs Co.)
1 cup baking soda
2 teaspoons orange essential oil (sometimes labeled sweet orange ess. oil)

Directions:
1. In a medium-sized bowl, mix the flakes, borax, and baking soda. Stir gently.
2. Slowly add the essential oil, one drop at a time, stir ever-so-gently to incorporate. Do not stir rapidly or whip the powder with a whisk or it will cause dust to rise into the air and will make you sneeze. Store in a tightly sealed container.
3. To use, blend a tablespoon or more of the formula in a small bowl with enough water to form a slushy paste-like texture. Use it to wash hands or apply with a sponge to scrub bathroom or kitchen surfaces. Rinse with water.

Yield: 3 cups

NOTE: This article was adapted from the book, "How To Feel Fabulous Today!" by Stephanie Tourles, Storey Publishing, 2001. The information given is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Ms. Tourles and she disclaims any liability in connection with the use of this information. It is for educational purposes only.

Aromatherapy For Body, Mind & Home - Part 2

2009-09-05T09:04:00.000-07:00

Labor Day Weekend Blessings To Everyone!

Already . . . fall is in the air here in coastal Maine. Sunny, breezy, 68 degrees - fabulous! Today we will continue our discussion of essential oils. I'll tell you how to do a "patch test" to check for potential allergic reactions prior to the usage of these oils and I'll describe 11 basic essential oils that you can use for skin and body care, healing of minor ailments, and also to clean and sweeten your home. Enjoy!

Essential Oil Precautions

Essential oils are highly concentrated, natural products and must be used with caution. To test for potential allergic reactions, try this patch test prior to using a new, unfamiliar essential oil on your skin or in your home for fragrancing and/or cleaning purposes.

1. In a small bowl, combine 1 or 2 drops of the essential oil in question and 1 teaspoon of base oil (jojoba oil, almond oil, olive oil, sunflower oil, apricot kernel oil, hazelnut oil, safflower oil, etc.).

2. Apply a dab of the mixture to the underside of your wrist, the inside of your upper arm, behind your ear, or behind your knee. Wait 24 hours.

3. If no irritation develops such as a rash, redness, or itching, after 24 hours, the oil in question is generally safe for you to use. If irritation develops, do not use the oil and find a substitute if possible.

11 Basic Essential Oils

The following essential oils have many uses and should be included in the family medicine and cosmetic cabinets. I highly recommend that you use a few of these oils to replace harsh, environmentally unsound household cleaning products, too.

- Clove Bud (Eugenia aromaticum). A strong antibacterial, analgesic, and antiseptic. It is best known as a remedy for toothaches or as a scent in fall/winter potpourri. Place a single drop on the offending tooth and surrounding gum area for fast, temporary relief of pain - then see your dentist as soon as possible. Do not use this remedy more than 3x in 24 hours as clove essential oil can cause gum irritation. Clove can also be used, like orange and lemon essential oils, in household cleaning formulas.

- Eucalyptus (Eucalyptus globulus). This deeply penetrating, camphorous oil is a must-have if you're suffering from a head cold or respiratory infection. For relief of stuffiness and congested lungs, boil 4 cups of water, then remove from heat. Place pot onto a safe, stable surface. Add 4-6 drops of essential oil, make a tent over your head and pot with a towel, and inhale the healing vapors for 10 minutes. Be sure to close your eyes and avoid touching the hot pot. Keep face approximately 12 - 24 inches away from surface of pot.

- Lavender (Lavandula angustifolia) or Spike Lavender (Lavandula spica). A mild, multipurpose oil that smells like an old-fashioned floral perfume. Simply inhaling this oil calms the mind, relaxes the body, and soothes the spirit. This antiseptic healing oil should be kept in every kitchen as a burn remedy. Immediately after receiving a burn, immerse the affected area in cold water or cold aloe vera gel, then apply a thin layer of lavender essential oil - undiluted if you wish. It will assist in rapid skin cell regeneration and help keep scarring to a minimum.

- Lemon (Citrus limonum). Has a familiar clean, fresh, invigorating scent. Use in the same applications as orange essential oil, mentioned above - in homemade household cleaning formulas. I'll give you a formula that you can make next week. Lemon essential oil is also beneficial for oily, acneic skin because if its astringent, antibacterial, and antiseptic properties. Add 10 drops to 1 cup of witch hazel extract, shake well, and use as a toner to remove excess sebum and residue after cleansing your skin. Avoid use if you have sensitive skin and substitute lavender essential or rose geranium essential oil instead.

- Moroccan blue chamomile (Tanacetum annuum). This is a blessing for those suffering from itchy, rashy, dry, or inflamed skin, or roseacea, as well as hives and poison oak or ivy. I like to add 10 drops to a 2-ounce container of skin cream and apply to affected areas as necessary. You may also use this blend as a daily facial moisturizer to keep skin clear, calm, and supple.

- Orange, sweet (Citrus sinensis). This oil is a great degreaser. You can also add 10 drops of essential oil to 8 ounces of witch hazel for an oily skin toner. Shake well before each use. Orange oil makes a great bathroom cleaning additive. Simply add 20 drops of essential oil to 1/2 cup of liquid castille soap and 1 cup of purified water. Use the solution to scrub the tub, sink, and toilet bowl. Makes a great kitchen sink and greasy grill cleaner as well.

- Peppermint (Mentha piperita). One of my favorites! Place a drop on your tongue as a breath freshener, or add a drop to a cup of peppermint tea for prompt indigestion relief. Add a few drops on a cotton ball and place on your car floor mat to keep your car smelling fresh! For an invigorating, stimulating antidandruff shampoo, add 20 drops to 8 ounces of quality natural shampoo; shake well, then shampoo as usual. It will leave your scalp feeling cool and tingly. To awaken a dull brain in mid-afternoon, inhale deeply directly from the essential oil bottle a few times.

- Rosemary (Rosmarinus officinalis verbenon). The verbenon chemotype is a terrific oil (very gentle form of rosemary) to stimulate your mind as well as your circulation. Add 20 drops to 8 ounces of moisturizing shower/bath gel or body lotion, shake well, and apply as usual. This antiseptic oil acts as a skin-cell regenerative and wound healer and opens sinus passages.

- Rose geranium (Pelargonium graveolens). Smells like a rose garden - only a bit more sharp. I like to inhale the aroma directly from the bottle when I feel the need for revitalization. The oil has a balancing quality and helps relieve mental stress and fatigue.

- Tea tree (Melaleuca alternifolia). A powerful, yet gentle-on-the-skin antiviral, antifungal, and broad-sepctrum antibacterial. To prevent or heal infection, apply a drop directly to scrapes, scratches, acne pimples, boils, or insect bites. For toenail fungus, apply a drop to affected toe(s) daily until healed. Fungus is stubborn and difficult to eradicate. This treatment may take several months to remedy the problem. Consistent application is key. NOTE: Please do not attempt to treat wounds / infections on your pets with tea tree oil. They - especially cats - can have violent reactions resulting in seizures, acute sickness, and even death. Please check with your vet or an experienced animal aromatherapy practitioner prior to using any essential oils on your pets.

- Thyme (Thumus vulgaris linalol). The linalol chemotype is a powerful - yet gentle to the skin - antiviral, antibiotic, and antiseptic. I recommend keeping the oil around during cold and flu season. Add a few drops to your vaporizer to cleanse and purify the air or purchase a nebulizing diffuser to slowly release the volatile oils into the surrounding atmosphere. Put a few drops onto a damp sponge before wiping down bathroom and kitchen surfaces; it will kill germs.

To help dry and heal pimples, combine 1 drop of thyme essential oil with 1/2 teaspoon of aloe vera juice. Then dab on each pimple with a cotton swab.

DISCLAIMER: The above article was adapted from the book, "How to Feel Fabulous Today!" by Stephanie Tourles, Storey Publishing, 2001. Additional essential oil information and formulations are available from her other book, "Organic Body Care Recipes", Storey Publishing, 2007. The information given is true and complete to the best of her knowledge. All recommendations are made without guarantee on the part of Stephanie Tourles. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only. Please use common sense when dealing with essential oils - read up on the subject matter and study any applicable precautions.

Aromatherapy For Body, Mind, & Home - Part I

2009-08-25T10:37:00.000-07:00

Hello All! So sorry for my long "blog" absence! These past several weeks, I've been either attending the Community Herbalist Program classes for my own personal, on-going herbal education, completing another book proposal, writing speeches, or teaching herbal body and hair care classes at the BIG Women's Herbal Conference in New Hampshire. Whew! Hopefully life will give me a bit of a reprieve for a few weeks before I have to teach again.

Anyway . . . This blog will be PART I on the topic of aromatherapy for the body, mind, and home care. Hope you enjoy it:

Lately the word aromatherapy leaves a bad taste in my mouth. In the name of commercialism and profits, it's become tainted. Seems everyone in the industry who utilizes fragrances in their products slaps the word aromatherapy on their label to increase sales and tells you that the aromatic ingredient(s) contained within will whisk away your cares and physical problems with a mere whiff. Hogwash . . . I say!! The term is being applied to a vast array of products ranging from cheap grocery-store scented candles, bubble bath, air fresheners, bathroom soap & scum removers, and carpet cleaners to expensive salon shampoos and cosmetics. I can guarantee you that most of these products contain synthetic fragrance oils and/or inferior quality, highly refined/diluted essential oils whose fragrance will temporarily tantalize your nose - may even possibly even make you sneeze & wheeze - but contribute nothing toward healing your psyche, easing your physical illness, or cleaning your home environment.

True, effective aromatherapy utilizes real, minimally refined, pure essential oils that are of pharmaceutical and aromatherapeutic grade, and they are often processed from plants that are organically raised or ethically wildcrafted. The practice of aromatherapy has scientific roots. The various chemical components in each particular essential oil have been studied to see how their usage can affect the body on an emotional and physiological level. Many essential oils also contain antiseptic and degreasing qualities, which make them superb household cleansing additives. To guide and educate you in this fascinating mind/body healing modality plus teach you how to blend essential oils into effective home care products, I suggest that you purchase an aromatherapy book that outlines the properties and uses of essential oils. Kathy Keville & Mindy Green write terrific scientific aromatherapy books! There are also wonderful books on the market, including my, "Organic Body Care Recipes", that will provide you with aromatherapeutic personal care formulas for you to create at home. Plus I recommend that you find one of Sandy Maine's books on formulating natural home care products . . . effective, chemical-free, and oh-so-fragrant.

Next week I will discuss 11 basic essential oils for home, health, and body care plus tell you how to test yourself for potential allergic reactions - prior to making a full-size product. We'll discuss doing a "patch test". Stay tuned and have a Blessed Day!

AUTHOR DISCLAIMER: The above information is true and complete to the best of my knowledge. All recommendations are made without guarantee on the part of me, the author. I disclaim any liability in connection with the use of this information. It is for education purposes only.

Get Steamed

2009-07-29T09:15:00.000-07:00

Anytime of the year is a good time to partake of a herbal facial steam. Herb-infused steam will hydrate your skin and allow your pores to perspire and breathe. As the steam penetrates your skin, the various herbs will soften the surface, act as an astringent or toner, and aid in the healing of skin lesions. Also, any clogging from dirt or makeup will be loosened for easy removal afterward.

Herbal steams can be used regularly, say once or twice per week, by those with normal, dry, or oily skin. Those of you with highly sensitive skin, dilated capillaries, rosacea, or sunburned/windburned skin, however, should abstain. Always cleanse your skin prior to steaming.

Steams For Pore Perfection

To prepare a facial steam, boil 4 cups of distilled or purified water. Remove pan from the heat, add herbs, cover, and allow to steep for about 5 - 10 minutes. Place the pot in a safe, stable place where you can sit comfortably for about 10 minutes. Use a bath towel to create a tent over your head, shoulders, and steaming herb pot; allow at least 10 to 15 inches between the steaming herb pot and your face to avoid burning your skin. Close your eyes, breathe deeply, and relax.

All of the herbs in the following blends are in dried form. If you're using fresh herbs, double the quantity.

Recipes:

1. For Normal or Oily Skin: 1 teaspoon yarrow leaves, 1 teaspoon sage leaves, 1 teaspoon rosemary leaves, and 1 teaspoon peppermint leaves.

2. For Normal or Dry Skin: 1 teaspoon orange flowers or orange peel, 2 teaspoons comfrey leaves, and 1 teaspoon elder flowers.

3. For All Skin Types: 1 teaspoon calendula blossoms, 1 teaspoon chamomile flowers, 1 teaspoon raspberry leaves, 1 teaspoon peppermint leaves, and 1 teaspoon strawberry leaves (optional).

4. Wrinkle Chaser: 1 tablespoon crushed fennel seeds and 2 drops essential oil of rose or rose geranium. Add the essential oil to the water immediately before you steam your face.

NOTE: The above article was written by Stephanie Tourles, certified aromatherapist, licensed holistic esthetician, herbalist, and author of "Organic Body Care Recipes". The information is true and complete to the best of my knowledge. All recommendations are made without guarantee and are for educational purposes only. Ms. Tourles disclaims any liability in connection with the use of this information. Use your common sense and seek medical attention should you have an adverse reaction to the use of herbs on your skin.

Cleanse & Condition Your Complexion

2009-07-20T12:44:00.000-07:00

Simple, natural cleansing creams, fruit pastes, and grain blends can be used to effectively and economically remove makeup and everday dirt and grime that collects in your pores. Unlike soap - which has a tendency to dry the skin's surface - these products are very gentle and nourishing and do a thorough job of cleansing without stripping your skin of its natural barrier of protective oils.

If you happen to wear liquid foundation or mineral powder makeup, or tinted moisturizers, you will probably need to wash your face twice. Once to initially remove the makeup and a 2nd time to thoroughly deep cleanse and condition using one of the following recipes. I like to use a super-fatted goat's milk soap or olive oil-based cleanser first to remove my makeup. Just make sure to use a natural product suited for your skin type and one that doesn't leave your skin "squeaky" clean. If it "squeaks", then it's been stripped of essential oils and will have a tendency to look and feel dehydrated on the surface.

Restore The Radiance

1. For smooth, soft skin, wash your face everyday with plain, organic yogurt or buttermilk. It can be the full-fat variety, low-fat, or skim. Use it as you would ordinary cold cream, avoiding the eye area. It's gentle enough for all skin types and as a bonus, it contains naturally occurring lactic acid. This acts as a mild exfoliant to remove dead skin buildup.

2. For positively glowing skin, mash a third of a very, very ripe banana in a small bowl. Use the pulp to wash your face and throat, avoiding the eye area. If your skin is especially dry or dehydrated, leave this on for approximately 5 minutes. Rinse, then pat dry.

3. To pamper mature, thin, dry skin, mix 1 tablespoon of heavy cream with 1 or 2 drops of essential oil of rose or rose geranium. Use as you would a cleansing lotion, massaging well into your face and throat. This can be used on the eye area to remove eye makeup and mascara. This blend smells exquisite and if a drop happens to drip into your mouth, it will taste like a rose shake!

4. Instant oatmeal makes a wonderful cleanser and gently bleaching facial scrub. Simply pour one-half of a packet of oatmeal into a small bowl. Add enough warm water to form a paste. Stir and let it set up in the bowl for a minute or two. If too thick, add a bit more water. Massage onto your skin in circular motions for 60 seconds. Rinse with warm water.

NOTE TO READERS: The above article was written by Stephanie Tourles, lic. holistic esthetician, certified aromatherapist, herbalist, nutritionist, and author of "Organic Body Care Recipes" plus many other books on natural skin and body care. The information is true and complete to the best of my knowledge. All recommendations are made without guarantee and are given as educational information only.

Make A Splash - Herbal Facial Toner Recipes

2009-07-11T15:31:00.000-07:00

Nothing is more cooling and invigorating to hot summer skin than a chilled splash or spritz of a freshly made, fragrant natural skin toner. Like a summer breeze that soothes your parched skin and revives your senses, these lightly scented toners can be customized to your particular skin type and fragrance preference.

Give Your Skin A "Drink"

Natural skin toners have been used for centuries to refresh, pamper, and gently scent the skin and air. The following toner recipes can be applied as a splash, a light mist from a spray bottle, or with cotton balls. Use at any time of the day or immediately after cleansing to remove traces of cleanser and prepare your skin for moisturizer. Store in the refrigerator and discard after 5 days unless otherwise indicated.

Recipes:

1. For normal to oily skin, brew a cup of strong peppermint or lemon balm tea. Chill it, and use it to remove excess oil and shine from your skin.

2. For itchy, rashy skin, pour a cup of boiling water over 1 teaspoon of crushed fennel seeds. Steep for 10 minutes. Strain and chill.

3. For all skin types, brew a cup of strong chamomile tea, chill, and use to soften and moisturize. This is particularly good to use during the winter, when skin dehydrates and chaps easily.

4. For normal and dry skin, add 1 tablespoon of vegetable glycerin to 1/2 cup of rose water or rose hydrosol (the watery byproduct of essential oil extraction). The glycerin will act as a humectant and draw water vapor from the air to your skin. This makes a super, light floral summer moisturizer that can be stored in the refrigerator for up to six months. Shake before each use.

NOTE: The above blog was written by Stephanie Tourles, lic. holistic esthetician, aromatherapist, and herbalist. The author disclaims any liability in connection with the use of this information. It is for educational purposes only. Please use your common sense when applying new herbal formulations to your skin. Discontinue use immediately should you develop a rash or irritation.

Stress & Skin Health

2009-06-29T12:18:00.000-07:00

Is stress wreaking havoc with the appearance of your skin? It probably is! If you're like most Americans, you find yourself feeling stressed quite often. We tend to stress out about our health or lack of it, our diet, insufficient exercise, our weight or body image, the economy, our job, finances, our relationships, our kids, upsetting news - war, crime, death, global warming, etc. The list could go on and on.

Not only can stress lead to fatigue, tension headaches, and irritability, but prolonged stress can have long-term negative effects on the body and skin. Acute stress of any form will cause a lowering of the immune system's defenses - albiet a temporary one. Chronic stress, on the other hand, whether due to lack of sleep, poor nutrition, tension at work, loss of job, severe illness, daily hassles such as long lines, traffic congestion, road rage, ill-behaved kids, lack of exercise, overwork, emotional challenges, outdoor pollution, heavy metal exposure, indoor chemical pollution, or noise will, over time, significantly lower the immune system's defenses or response mechanisms. This puts us at greater risk for health problems down the road, for sure!

Stress can and does have a significant impact on your skin's health and appearance. A stressed out mind or body can exhibit this "distress" on the skin's surface with a wide range of symptoms. What are these symptoms? Red, itchy, mysterious rashes; myriad inflammatory reactions; roseacea on the face; acne; eczema; psoriasis; a dehydrated complexion; accelerated formation of "liver spots or age spots" on the face, arms, legs, or chest; accelerated aging of the face - sagging jowls and deepening creases; and lackluster tone to the skin.

Stress can either cause your skin to flare up and look red and "angry" or it can have the opposite effect and lead to a sallow, pale, lifeless complexion that makes you look as if you will wither away and die. I'd rather learn to deal with my life's stresses than opt for one of these looks - wouldn't you? Don't let stress zap / sap your energy and good looks!

What is a stressed-out individual to do? Here's my list:

- Slow down - life is not a race to the finish line.
- Breathe from your lower diaphragm - remember life is too short to run around exhausted.
- As the saying goes, "Don't fret the small stuff"!
- Eat right and exercise regularly - treat yourself as the king or queen that you are.
- Be cheerful - it calms those who are stressed-out around you.
- Unwind your mind. Take a moment and focus on something that makes you smile.
- Always remember . . . someone else's situation(s) are worse than yours.
- Handle the heavy and important tasks first - when energy is greatest - and do the minor tasks later in the day.
- Be flexible - a flexible mind and body are healthier in the long run.
- Don't get too stressed when your expectations are not met.
- Take a yoga class once a week - at least.
- Pamper yourself - you're all you've got.
- No one is perfect - not even you - so quit pressuring yourself. Just be your best.
- Remember, you can only change your own behavior - quit trying to change others.
- Laugh, love, and hug more.
- Kiss your kids and your mate everynight before you fall asleep.
- Watch what you say to others and how you say it. Tongues can be sharp and cutting. Master your communication skills.

On the nutrition side of things . . . I will recommend that you add goodly amounts of a quality barley grass powder to your daily diet, plus chlorella and blue-green algae tablets or powder, omega-3 oils from raw, fermented cod liver, and eat plenty of cold-water, fresh fish. I love what mega-amounts of chlorophyll does for the skin. Chlorophyll is concentrated sun energy and loaded with vitamins A & D and micro-minerals. Quality fish oils help soften and heal the skin. A diet of 50% or more raw foods will do wonders for your energy level and appearance. If you add all of these ingredients to your daily diet, I guarantee that you will see a significant improvement in the texture, tone, and color of your skin. It will "youthify" right before your eyes. Be consistent with a good diet, supplements, daily exercise, and practice low-stress living. No one is immune to the negative effects of stress, but you can fortify yourself so that you can successfully deal with the big blows that life will inevitably toss your way.

NOTE: This article is by Stephanie Tourles, lic. holistic esthetician, herbalist, and certified aromatherapist, and author of, "Organic Body Care Recipes". This information is for educational purposes only. The author does not assume any liability in relation to the information given. Please use your common sense when adding supplements to your diet or altering your lifestyle and seek professional guidance if you have any questions.

Your Skin's Functions

2009-06-22T07:37:00.000-07:00

We just marked the summer solstice yesterday, June 21, 2009. The longest day of the year. Can you believe it, already?! Here in northern, rural, coastal Maine, it is daylight at 4:00am . . . the birds sing to herald the morning, the wild turkeys run through my slowly growing garden - wreaking havoc on my seedlings as they gobble with delight amongst themselves! - the local red fox, sitting atop the massive granite boulder in my back yard, decries with his eerie voice, that he's caught yet another rabbit and all is well in his fat belly, and the tree frogs give up a throaty trill. Early morning is full of life. The sun sets nigh 9:00pm, with a trace of orange in the sky remaining at 9:30 - if the night is clear. Amazing place . . . northern Maine!

Well . . . that has nothing to do with skin or its functions, I realize, but I just had to tell you about my surroundings that I am blessed to be able to inhabit. I might add, that living in a beautiful, peaceful setting, with minimal stress (most of the time), can do wonders for your skin's health, though. Think about how you look and feel after a long weekend spent hiking or camping, or attending a yoga retreat, or strolling the beach searching for rocks or seashells - doesn't your skin just exude a healthy glow? Something to think about . . . minimizing stress.

In the last blog, I discussed the structures that are contained in one mere square inch of skin. This weeek, I'm going to tell you about the skin's functions. Think of your skin as a beautiful, satin robe that you wear night and day. It presents your external beauty and health to the world and at the same time protects your inner being. The skin, or integumentary system, is an actual living system, that also comprises the hair and nails, various glands, and several specialized receptors. As a complex structure, it performs nine essential jobs for the body. The skin:

- Protects us from physical, chemical, biological, thermal, and electrical damage.
- Helps the body maintain a steady temperature.
- Acts as a moisture regulator, preventing excessive entry and evaporation of water.
- Prevents excessive loss of minerals.
- Converts ultraviolet rays into vitamin D3, part of the vitamin D complex that helps us maintain strong bones by enhancing absorption of calcium and other minerals.
- Serves as a highly sensitive sensory organ, responding to heat, cold, pain, pleasure, and pressure.
- Metabolizes and stores fat.
- Secretes sebum, an oily lubricating substance.
- Assists in processes of excretion of salts, urea, water, and toxins via sweating.

Pretty amazing, your skin. Remember to treat it as the important bodily organ that it is. Give it daily care and it will reward you with a lifetime of beauty and comfort.

NOTE: Portions of this blog were adapated from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information provided is true and complete to the best of my knowledge. The author, disclaims any liability in connection with the use of this information. It is for educational purposes only.

What's Contained In One Square Inch Of Skin?

2009-06-10T12:07:00.000-07:00

If you regularly follow my blogs and have visited my website, www.stephanietourles.com, then you know that I'm a licensed esthetician - a skin care specialist. I write books and articles about holistic skin and body care, create chemical-free skin care and personal care products, and teach and lecture about proper skin care plus the topics of herbalism, nutrition, and aromatherapy as they relate to skin care. I'm all about skin, you see.

I thought that in this blog, instead of talking about a particular skin / health concern or offering you a nutritional tidbit or recipe to feed your skin, I'd give you the inside scoop on what one square inch of your skin contains. The following is pure structural information - anatomy and physiology 101. I'm sure you will find it fascinating! Your skin performs so many jobs - a good reason to always keep it in tip top shape.

WHAT'S CONTAINED IN ONE SQUARE INCH OF SKIN

The complex structures of the skin contained within one square inch:
- 65 hairs
- 9,500,000 cells
- 95 to 100 sebaceous (oil) glands
- 19 yards (17 meters) of blood vessels
- 650 sweat glands
- 78 yards (70 meters) of nerves
- 78 sensory apparatuses for heat
- 19,500 sensory cells at the ends of nerve fibers
- 1,300 nerve endings to record pain
- 160 to 165 pressure apparatuses for the perception of tactile stimuli
- 13 sensory apparatuses for cold

(Adapted from Joel Gerson, Milady's Standard Textbook for Professional Estheticians, 8th edition)

NOTE: Portions of this article have been adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles. The information is true and complete to the best of my knowledge. Ms. Tourles disclaims any liability in connection with this information. It is for your educational purposes only.

Edible Skin Care Recipes - Part V

2009-06-04T07:33:00.000-07:00

Hello All . . . This is the last blog in the series of "Edible Skin Care Recipes". The following recipe is super yummy and great for your skin, energy, and health. Hope you enjoy it!

SWEET - N - NUTTY SNACK MIX

Convenient and portable. One hundred percent better for you than a candy bar or chips! I often keep a baggie of this mixture or a similar one in my purse so I don't feel tempted to visit the nearest drive-through window when the munchies hit! If you frequently travel via airplane, this makes a terrific snack to carry with you on the plane. Beats airport food any day!

This dried fruit and nut trail mix contains the essential fats, proteins, and complex carbohydrates your body craves just before that midafternoon slump kicks in and all the nutrients your skin demands to stay in tip-top shape.

Ingredients:

1/2 cup raw almonds
1/2 cup raw hazelnuts
1/2 cup dried, unsulfured, pitted cherries (cut in half if large)
1/2 cup large, unsulfured raisins
1/2 cup raw Brazil nuts
1/4 cup lightly salted sunflower seeds, toasted (or use raw and unsalted)
1/4 cup lightly salted pumpkin seeds, toasted (or use raw and unsalted)
1/4 cup dried, unsulfured, chopped, apricots
Dash of cinnamon or nutmeg powder (optional)

To Make: Place all ingredients into a plastic freezer bag or food storage container and shake well. Keep tightly sealed in the refrigerator unless consumed within 2 weeks as raw nuts become rancid quicker than roasted ones.

To Use: Consume a handful or so whenever the snacking mood strikes. Try to remember portion control here as nuts and seeds contain a lot of oil and if you are trying to lose weight, these calories can add up quickly. One serving is generally a 1/4 cup or so.

Yield: Approximately 3 1/4 cups of snack mix.

To Toast or Not To Toast

Toasting nuts, seeds, and coconut does enhance the flavor of cookies and this snack mix, but also diminishes their nutritional content. If you decide to toast, here's how:

Preheat the oven to 350 degrees Fahrenheit. Place the ingredients in an ungreased baking pan - in a single layer - and bake for 12-15 minutes, stirring occasionally, until the contents of the pan begin to turn slightly golden brown. Your kitchen should smell quite yummy!

NOTE: This recipe was adapted from the book, "Naturally Healthy Skin" by Stephanie Tourles, Storey Publishing, 1999. The information is true and complete to the best of my knowledge. All recommendations are made without guarantee on the part of me, the author, and are for your enjoyment and educational purposes only. I disclaim any liability in connection with the use of this information.

Edible Skin Care Recipes - Part IV

2009-05-26T15:29:00.000-07:00

Hello everyone! Sorry I've been away so long! It's gardening season in coastal Maine and I've been busy planting my veggies in my smaller 25' x 55' organic garden and enjoying watching my husband create/construct a new, crescent-shaped, terraced, - much larger - garden outlined with native boulders. We live along the Penobscot River as it opens to the Atlantic and our property slopes down towards the water. The view from the new garden is spectacular. In this new garden, I plan on planting "things that vine & need space" such as winter squashes, pumpkins, black raspberries, blackberries, high-bush blueberries, strawberries, and corn. It's so exciting!

Today, I'll give you another recipe for "skin-beautifying food". These no-bake, semi-raw cookies are super yummy! Hope you give them a try.

APRICOT CHEWS

Each day, eat something that, if planted, would grow - such as the seeds in these no-bake cookies (if left untoasted). Apricots and raisins add iron, necessary for the hemoglobin that transports oxygen to cells, giving you a healthy glow. Lecithin granules, available in most health food stores, sharpen the mind and improve memory. Rosemary adds a peppy finish.

Ingredients:

12 dried, unsulfured apricots, chopped
1/2 cup raisins or currants
1 cup apple juice, natural or fresh squeezed
1 sprig or rosemary, minced or 1/2 teaspoon dried
3 tablespoons almonds, coarsely ground or slivered, raw or lightly toasted
3 tablespoons low-fat granola cereal
3 tablespoons lecithin granules
3 tablespoons raw or toasted wheatgerm
2 tablespoons bran cereal
1 tablespoon dry milk powder or soy milk powder
2 tablespoons unsweetened shredded coconut, raw or toasted
2 tablespoons sunflower seed kernels, raw or lightly toasted
3 tablespoons sesame seeds, raw or lightly toasted
Raw or lightly toasted walnut halves for garnish

To Make:

1. In a small saucepan, pour apple juice over apricots and raisins. Simmer uncovered for 30 minutes. Drain.
2. In a food processor, puree the fruit and rosemary.
3. In a separate bowl, blend puree with almonds, granola, lecithin, wheatgerm, bran, milk powder, coconut, sunflower kernels, and sesame seeds.
4. Place mixture on waxed or parchment paper or aluminum foil. Using sides of paper, form mixture into a 10-12" log. Wrap and refrigerate for an hour or longer until firm. Slice log into 12 pieces. Press a walnut into the center of each slice.

To Use: Wrap individually with plastic food wrap and refrigerate to keep firm. Enjoy!

Yield: 1 dozen, approximately 80 calories each

NOTE & Disclaimer: The above information has been adapted from the book, "Naturally Healthy Skin" by Stephanie Tourles, Storey Publishing, 1999. It is true and complete to the best of my knowledge. All recommendations are made without guarantee on part of the author. Ms. Tourles disclaims any liability in connection with the use of this information. It is for educational purposes only. Please see a nutritionist or health professional should you have any medical questions or feel free to research this topic further on your own.

Edible Skin Care Recipes, Part III

2009-05-11T10:17:00.000-07:00

These next two recipes, Honey Pecan Cookies & Apricot Chews (which I will give to you in Part IV), were graciously donated by Bill & Sylvia Varney, owners of the Fredericksburg Herb Farm in Fredericksburg, TX. This herb farm and restaurant is simply beautiful - an oasis under the hot Texas sun.

The Varneys say, "For healthy hair and skin, what goes in the body comes before what goes on it. The skin, like every other part of the body, receives its nourishment from the bloodstream. Overload your body with caffeine, alcohol, cigarettes, refined sugar, saturated fat, emotional stress, and guess what? Poor color, circles under the eyes, blemished skin, and a never-ending bad hair day. Take a nibble, boost your body and your spirits with a cookie.

"Surprised? ask the Varneys, "Our cookie recipes are different! They are dense in nutrients, without the abundance of fat and refined sweeteners found in ordinary cookies. They're rich in B and E vitamins to nourish your nerves and put a spark in your eyes; rich in calcium to strengthen your bones; rich in iron for your blood; rich in fiber to clean out your insides; and rich in potassium for your heart, too. Best of all, you'll find that in the pursuit of health, vigor, and beauty, your taste buds never had it so good!"

RECIPE: Honey Pecan Cookies

Full of vitality-boosting minerals and vitamins B and E, that help keep you calm, cool, collected, and beautiful, these lemon verbena-scented cookies perk up those afternoon slumps. Nibble one and resist empty-calorie temptations.

Ingredients:
1 cup whole wheat flour or white whole wheat flour
1/2 cup plus 2 tablespoons unbleached flour
2 tablespoons wheat germ
2 tablespoons bran
2 tablespoons organic powdered milk
1/2 teaspoon baking soda
1/4 cup unsalted butter
1/2 cup honey
1 organic egg
1 4" sprig lemon verbena, minced, or 1/2 teaspoon dried or 2 teaspoons minced fresh lemon balm leaves, or 2 teaspoons grated lemon zest
2 tablespoons fresh lemon juice
1/2 cup organic fresh buttermilk or reconstitute from a dried buttermilk mix
1/2 cup pecans, raw or toasted (your choice) and finely chopped
Raw or toasted (your choice), chopped pecans for garnish

To Make:

1. Preheat oven to 325 degrees fahrenheit
2. Stir together all dry ingredients in a bowl.
3. In food processor, beat the butter and honey together, then add egg, lemon verbena, lemon juice, and buttermilk and process until smooth and creamy. Add dry ingredients and mix briefly until incorporated. Pulse in chopped pecans.
4. Drop batter by heaping spoonfuls about 2 inches apart onto an ungreased cookie sheet. Garnish with pecans. Bake for 15-18 minutes. Check cookies frequently, they do burn easily. Remove to wire rack to cool.

To Eat:

Enjoy one for a sweet breakfast or anytime for a quick, energizing, skin-healthy snack.

Yield: Approximately 1 dozen large cookies, 200 calories each

NOTE: The above has been adapted from the book, "Naturally Healthy Skin", by Stephanie Tourles, Storey Publishing, 1999. The information is true and complete to the best of the author's knowledge. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Edible Skin Care Recipes, Part 2

2009-05-02T10:09:00.000-07:00

This is another of my skin-beautifying formulas that I consume on a regular basis. I refer to the following recipe as my "anti-stress breakfast boost" formula. It's loaded with complexion-enhancing, stress-reducing B vitamins, plus vitamin E, calcium, potassium, zinc, iron, magnesium, manganese, fiber, protein, and complex carbohydrates for sustained energy. It is also chock-full of healthy, skin-softening fats.

I love the taste, but if you're not crazy about brewer's yeast, the flavor will take a bit of getting used to.

SKIN SO SMOOTHIE

Ingredients:

1 frozen banana or 1 cup frozen strawberries
2 cups raw cow or goat milk, or fortified soy or almond milk
1 tablespoon brewer's yeast
2 teaspoons blackstrap molasses
2 teaspoons raw sunflower seeds
1 teaspoon raw sesame seeds
10 raw almonds
1/4 cup raw oat flakes or cooked oatmeal
2 teaspoons raw honey
1/4 teaspoon ground cinnamon
2-3 ice cubes (optional - makes a nice thick, frosty drink)

To Make: Combine all ingredients in blender and whiz on high until smooth for about 30-60 seconds total.

To Use: I usually consume the entire batch throughout the morning hours, taking sips between my work projects. Alternatively, pour half of the recipe into a mug, cover, and refrigerate the rest until later in the day.

Yield: Makes approximately two, 1 1/2 cup servings or 1 large meal.

NOTE: The above recipe was adapted from the book, "Naturally Healthy Skin", by Stephanie Tourles, Storey Books, 1999. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this recipe/information. All information dispensed by the author is for educational use only. Consult a knowledgeable, wholistic nutritionist if you have any questions about food/nutrition.

Edible Skin Care Recipes, Part 1

2009-04-22T11:58:00.000-07:00

Ever visit a lovely, tranquil farm and see the beautiful vitamin-pill trees growing in the orchard down by the brook? Of course not! We're so busy these days that we've become a nation of pill poppers. We swallow our "once-a-day" in an effort to ensure that we get a nutritious and balanced diet - instead of paying close attention to what we actually eat. We consume so much fast food and junk food that many of us seem to think that a fractionated, synthetically-derived pill will fill the gaps in our diets. Not so!

Sure, laboratory-made vitamin and mineral supplements have their rightful place in certain disease conditions and deficiencies - for short-term usage only - but for general health and well-being and the prevention of disease, consumption of whole, unprocessed foods as Mother Nature presents them is the way to go. Additionally, naturally-derived supplements such as herbal capsules, tinctures, teas, and herbal syrups, plus brewer's yeast, spirulina, blue-green algae, chlorella, and barley and alfalfa grasses,to name a few, are wonderful, nutrient-dense foods to include in your beautiful-skin regimen.

The recipe that follows and the future edible skin care recipes that I will share with you in the next few weeks, are chock-full of easily absorbable vitamins and minerals. They'll also provide you with a delicious way to boost your energy level as well as your natural immunity.

Recipe: SKIN-SATIONAL HERB TEA

This herb tea, also referred to as a herbal infusion, is a tasty blend that, hot or cold, helps replenish a deficient system and restores lackluster skin, hair, and nails. All herbs in this formula are in dried form. Please purchase organically-grown herbs whenever possible.

2 tablespoons lemon balm leaves
1 tablespoon lavender flowers
1 tablespoon peppermint leaves
1 tablespoon chamomile flowers
1 tablespoon rose petals
1 tablespoon nettle leaves
1 tablespoon alfalfa leaves
1 tablespoon rose hips
2 teaspoons dandelion leaves
2 teaspoons raspberry leaves
1/2 teaspoon ginger root

To Make: Combine all herbs in a medium-size bowl and stir to blend. Store in a tightly-sealed tin, jar, or plastic tub or bag away from light in a cool, dry location. Best if used within 6 months.

To Use: Bring a cup of water to a boil in a small saucepan. Remove from heat and add 1 teaspoon of dried tea blend. Cover and allow to steep for 10-15 minutes or longer. The longer it steeps, the more nutrients will be infused into the water. Strain before drinking. Add honey, cream, or lemon if desired. Drink 1-2 cups daily.

Yield: Approximately 30 cups of tea

Disclaimer: This article was adapted from the book, "Naturally Healthy Skin" by Stephanie Tourles, Storey Publishing, 1999. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only. Please seek the advice of a qualified herbalist if you have any questions regarding herb usage.

Herbal Treatments For Toenail Fungus - Part III

2009-04-13T12:37:00.001-07:00

Today, I will give you another herbal remedy for treating toenail fungus. You can use this recipe in conjunction with the "Antifungal Toenail Liniment" recipe previously given. Apply this oil after the liniment has dried. Use this oil consistently for at least six months or longer or until the fungus has disappeared.

"Tough On Fungus Toenail Drops"

Ingredients:
2 teaspoons tea tree essential oil
2 teaspoons thyme essential oil
2 teaspoons clove or thyme essential oil
4 teaspoons jojoba oil (used for dilution of essential oils)

To Make:
Combine all ingredients and pour into a 2-ounce glass bottle. Shake well.

To Use:
Place a drop or two on each toenail morning and night and rub in well, then dress as you normally do.

Storage:
Store bottle in a cool, dry, dark cabinet. Do not refrigerate as the jojoba oil will harden.

NOTE: This information was adapted from the book, "Natural Foot Care - Herbal Treatments, Massage, And Exercises For Healthy Feet", by Stephanie Tourles, Storey Publishing 1998. The information in this article is for educational purposes only and any recommendations for health care are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. Please use common sense when self-treating with herbs and essential oils and consult a professional herbalist/aromatherapist when appropriate.

Herbal Treatments For Toenail Fungus, Part II

2009-04-05T08:24:00.000-07:00

As promised in Part I of this topic on natural toenail fungus treatments, the following is a recipe for herbal treatment of this problem:

AntiFungal Toenail Liniment

Ingredients:
4 tablespoons dried black walnut hulls or 8 tablespoons fresh and chopped fine
2 tablespoons dried, chopped goldenseal root or Oregon grape root
1 tablespoon powdered myrrh gum
40 drops tea tree essential oil
40 drops thyme essential oil
40 drops tincture of iodine
2 cups vodka (must be at least 80-proof or 40% alcohol by volume)

Yield: Will make approx. 1.5 cups of liniment

To make:
1) In a quart-sized (liter-sized), wide-mouthed canning jar, add the black walnut hulls, goldenseal or Oregon grape root, myrrh gum, essential oils, and iodine, then pour in the alcohol. Cap jar with plastic wrap first, then screw on the metal lid. Shake daily.
2) After at least 14 days have passed (I really recommend 4 to 12 weeks; it makes for a stronger formula), you may strain the mixture through hosiery-lined cheese cloth or through a coffee filter, then squeeze and twist the cloth or squeeze the filter to wring out all of the liquid.
3) Pour the finished formula into two, 8-ounce bottles or four, 4-ounce bottles with dropper tops (if available).

To use:
Morning, noon, and night, if possible, apply a few drops to all toenails, rub in thoroughly, and allow to dry before putting on hosiery, socks, or footwear. Repeat this procedure daily for as long as it takes to rid your toenails of fungus. The herbs in this recipe have potent antifungal and antimicrobial properties. Remember that toenail fungus can be difficult to eradicate whether using herbal treatments or conventional medications. Please be consistent and persistent with your treatments in order to obtain success.

Storage:
Refrigeration is not necessary. This product will keep for up to 5 years, easily. Do store bottles in a dark, cool, cabinet, though.

NOTE: This recipe was adapted from the book, "Natural Foot Care: Herbal Treatments, Massage, and Exercises for Healthy Feet", by Stephanie Tourles, Storey Publishing, 1998. All recommendations are made without guarantee on part of the author. The author disclaims any liability in connection with the use of this information. Please use common sense when working with natural healing therapies and ask questions from qualified professionals when need be.

Herbal Treatments For Toenail Fungus, Part !

2009-03-27T11:21:00.000-07:00

Ugly, unsightly, and embarrassing - that's how best to describe the condition of toenails infected with fungus. People with toenail fungus often avoid social situations that call for baring their feet, such as summer pool parties, strolling on the beach, or an evening out in your best dress and high-heeled sandals.

Onychomycosis is caused by microorganisms called dermatophytes, which are similar to those that cause athlete's foot. These organisms are ever- present on your clothes and in your shoes, the gym, and even your organically fortified garden soil. They're practically unavoidable.

Symptoms: One or more of your toenails will begin to look a bit abnormal. Color changes can appear, such as long, yellowish streaks or white patches that can be scraped off. The nail can lift and begin to separate from the nail bed, thicken, and become brittle and flaky. It can also become distorted in shape and begin to twist. This fungus can be transmitted easily to your fingernails, or to other members of your family for that matter, if you constantly pick at your toes without washing your hands afterward. It sounds disgusting, but lots of people do it unintentionally.

Treatment: In order to treat toenail fungus, you have to get underneath the nail, which can be difficult. The fungus lives on the soft skin of the nail bed. The herbs and oils in the recipes that I will give to you in the next 2 blogs have traditionally been used by herbalists with much success if applied at least once a day. Twice is best, though.

Prevention: Since toenail fungus is infectious, take the same precautions as you would with athlete's foot and wear the appropriate footwear when in public bathing places. Observe proper daily foot hygiene; keep feet fresh and dry with powder and clean changes of socks/hosiery; wear good-fitting, breathable shoes; and never trim toenails too close to the skin or cut the skin.

See A Physician If: Toenail fungus is difficult to treat and eradicate. It can be a persistent, nasty bugger - so to speak. If the above measures fail and you've tried the herbal recipes that I'll list in the next two blogs, visit your foot specialist / podiatrist. He or she may want to prescribe a topical or oral medication to combat the fungus or perhaps remove the diseased nail, depending on the severity of the infection. Medications are not without side effects, and do not always work, either.

Whichever treatment you choose - herbal or conventional medicine - remember that toenail fungus treatment takes time and consistency of treatment. Do not skip meds or herbal applications.

NOTE: Portions of this article were adapated from the book, "Natural Foot Care", by Stephanie Tourles, Storey Publishing, 1998. All recommendations are made without guarantee on my part and I disclaim any liability in connection with the use of this information. This article is for educational purposes only and I recommend that the readers use their common sense with all herbal knowledge.

How Dry I Am: What To Look For In A Natural Moisturizer

2009-03-16T11:26:00.000-07:00

It's that bewitching time of year for your poor skin . . . the end of winter and the start of spring. The time of year when the humidity is still relatively low, the house is still being heated with forced hot air or a wood/coal stove, and your skin, fingernails, and feet are yearning for warmth and moisture. Basically, most of you are feeling parched and itchy - all over. What to do?

Firstly, you need to exfoliate your body at least once per week so that you remove the outer layer of dead skin cells - in order for your moisturizer to best penetrate and be absorbed. This exfoliation can be done using a gentle body scrub, a body brush, or a loofah sponge. For facial exfoliation, a very gentle facial scrub made with jojoba wax beads, ground oatmeal or almond meal or sunflower seed meal can be used or you can apply a homemade papaya pulp or yogurt mask. A good quality wash cloth will suffice - especially if you have sensitive skin - if you wish to keep it simple. Recipes for exfoliants are given in my book, Organic Body Care Recipes.

I'm going to share with you a list of key ingredients to look for when purchasing a natural, chemical-free (if possible) moisturizer for either face, body, or feet.

Emollients and Occlusives - These ingredients are used to soften, coat, and smooth the stratum corneum (outer layer of skin) and hold water / moisture inside the skin: beeswax, cocoa butter, shea butter, organic almond oil, evening primrose oil, squalane, grapeseed oil, avocado oil, macadamia nut oil, sunflower seed oil, lanolin, olive oil, wheat germ oil, vitamin E, linoleic acid, kukui nut oil, jojoba oil, non-petroleum jelly, organic soybean oil. You may find products containing mineral oil, dimethicone (silicone), and petrolatum, but those are best avoided as they are not compatible with human skin.

Humectants - These are ingredients that have high water absorption capabilities (attracting water from the atmosphere to your skin) and are water soluble. They will not clog your pores: vegetable glycerin, hyaluronic acid or sodium hyaluronate, amino acids, lactic acid, honey, urea, sorbitol, algae or seaweed extract, marshmallow root extract, comfrey root extract, polysaccharides (sugars), peptides or proteins, panthenol, NAPCA (sodium PCA). There are others such as propylene glycol and butylene glycol that are synthetic chemicals and irritants - best avoided.

Here's to soft, radiant, beautiful, moist skin. Happy Spring!

(NOTE: All recommendations are made without guaranteee on the part of the author, Stephanie Tourles - lic. holistic esthetician, aromatherapist, and herbalist. The author disclaims any liability in connection with the use of this information and recommends that the reader use their common sense. This information is for educational purposes only.)

Maximize Your Nutrition: Part IV

2009-03-09T11:54:00.000-07:00

Essential Fatty Acids: Raw Sunflower & Pumpkin Seeds

I realize that at the beginning of the "Maximize Your Nutrition" segment . . . I told you there would be three parts to the discussion . . . but I just had to add a "Part IV" regarding the importance of essential fatty acids to skin care.

There is a simple snack mix you can make that will boost the vitality of your skin and health. Mix equal parts of raw, hulled sunflower seeds and raw pumpkin seeds (sometimes called pepitas) in a plastic container or bag and carry this tasty, crunchy treat with you as a healthy fast-food snack or toss it in your daily salad in lieu of white-bread croutons. For a zestier taste, sprinkle a bit of your favorite salt-free seasoning on the mix.

These seeds have essential fats and substantial amounts of iron and zinc. Raw, unprocessed, unheated omega-3 and omega-6 fatty acids may be two of the most powerful tools in your anti-wrinkle arsenal. Fat preserves your skin's suppleness and youthful dewiness. Raw fats also have potent anti-inflammatory properties, promoting heart health, relief of pain, and reduction of roseacea in the skin.

Other sources of essential fatty acids include daily consumption of a tablespoon or two of fresh flaxseed, extra-virgin olive, fish, or unrefined coconut oil. Try to mix them up and have a different one every day or so. A quarter-cup of raw walnuts is also a good, crunchy vegetarian source of omega- (or take a few capsules if you can't stand the fishy taste).

(NOTE: Portions of this article were adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information in this article is true and complete to the best of my knowledge. The author disclaims any liability in connection with the use of this information and recommends that the reader use his/her common sense. This information is for educational purposes only.)

Maximize Your Nutrition - Part III

2009-03-02T10:00:00.000-08:00

"Whole Food Supplements - OPCs (Oligomeric Proanthocyanidins)

OPCs are another of my daily natural supplements that I swear by! My health and clarity of my skin wouldn't be what they are without this tasty, reddish-purple supplement. Yes, the long scientific name for OPCs is indeed a tongue-twister, but here's a short explanation: OPCs are becoming recognized as one of the most potent categories of anti-oxidants (which act as anti-aging or youthifying agents). They fight the free radicals that cause oxidation, the process responsible for the rusting of metal, the browning of a cut apple, or the appearance of brown age spots on your body. OPCs are present only in plants and have blue-green, yellow, red, and purple pigments.

An OPC supplement is available in liquid, capsule, or powdered form at any good health food store and often includes: red wine, purple and red grapes, prunes, raisins, blueberies, blackberries, red bilberries, lingonberries, raspberries, spinach, kale, currants, rose hips, turmeric, ginger, pine bark, grape seeds, green tea, gingko leaf, hawthorn leaf, and oregano. It's recommended that you include many of these foods in your daily diet. An added bonus: Liquid OPC formulations are usually quite delicious, tasting like fruit juice.

NOTE: Portions of this article were adapted from the book, "Organic Body Care Recipes" by Stephanie Tourles, 2007, Storey Publishing. The information in this article is true to the best of my knowledge. All recommendations are made without guarantee on the part of the author. She recommends that readers use their common sense. This information is for educational purposes only.

Maximize Your Nutrition, Part II

2009-02-23T10:03:00.000-08:00

This is Part 2 to last week's blog regarding "eating for health and beauty".

"Whole-Food Supplements"

Along with a whole-foods diet, nutritional supplements also have their benefits towards your well being. No matter how balanced you think your diet is, virtually everyone has a deficiency or low-intake of one nutrient or another. Supplements help fill in the nutritional gaps so that you look and feel your best - giving you the appearance of youth (or actually prolonging your youth) from the inside out.

While many professionals believe differently, I believe that the most effective supplements are derived from whole, real foods (as opposed to being entirely synthetic). I take my three favorite supplements on a daily basis - a green drink blend, OPC's, and a mix of raw sunflower and pumpkin seeds. Combined, they contain all of the specific nutrients that help combat aging, nourish skin, hair, and nails, and promote well-being.

This week, I'll discuss my Green Drink Blend and next week I'll conclude this three-part series with a discussion of my other two favorite supplements. Every morning, I toss a handful of frozen raspberries, strawberries, mango chunks, or a frozen banana into the blender, then add a cup or more of freshly-made almond milk, raw skim cow's milk, or unsweetened soy milk, a dollop of raw goat or cow's milk yogurt, and two tablespoons of an organically-produced, green plant powder. The powder I use contains "powerhouse plants" including chlorella, a single-celled green algae; blue-green algae; barley grass; wheat grass; and alfalfa.

When cloosing a green-plant powder blend, make sure the product label states that the ingredients were organically grown and were processed rapidly, immediately after harvesting to preserve the live enzymes and vitamins they contain. The grasses taste the way a freshly mowed lawn smells - sweet and green. The blend is also available in easy-to-swallow capsules.

Green drink blends are ideal for those of you with with digestive difficulties in that the live enzymes aid digestion and enable proper assimilation of vital nutrients. Here's to your health.

(Note: Portions of this article are adapted from the book, "Organic Body Care Recipes" by Stephanie Tourles, copyright 2007, Storey Publishing. The author disclaims any liability in connection with the use of this information and recommends that the reader use their common sense. This information is for education purposes only.)

Maximize Your Nutrition

2009-02-11T11:37:00.000-08:00

Pizza; French fries; iceberg lettuce; lifeless, unripe tomatoes; jelly beans; hamburgers; chips; processed frozen dinners; ketchup: What does this group of "foods" provide? White processed flour, fatty meat and cheese, excess sodium, trans-fatty acids, preservatives, white sugar, minimal fiber, and artificial coloring. A diet of these foods is void of all nutrient value and is a recipe for health and beauty disaster. Yet, these are some of the most commonly eaten "foods" in the American diet today. The four veggies on the list - iceberg lettuce, French fries, unripe tomatoes, and ketchup - describe the narrow variety of produce consumed by many children and adults in any given week. Sad, isn't it?

We are often overfed and undernourished. The average American these days is overweight and out of breath, certainly doesn't look his or her vibrant best, and is aging prematurely - inside and out. Most Americans appear and feel older than their years, proving "You are what you eat."

If you belong to this group, you'll continue to suffer from lack of energy and vitality and a variety of aches, pains, and illnesses. What's more, what we eat directly affects how we look. At some point, your outward appearance will reflect this insufficient nutrition, with lifeless hair, brittle nails, and pallid, problematic, toneless skin. Remember that if you always do what you've always done, you'll always get what you've always got.

The quickest and least expensive way to change your looks and feel better mentally and physically is to clean up your diet. You can make effective improvements easily.

Much of the mass-produced food today is not raised or made with an eye toward your maximum fuel potential, but instead for corporate profits. Intensive farming practices and poor soil management produce foods that tend to lack taste and nutrients. Add synthetic chemical fertilizers, pesticides, herbicides, and genetic engineering to the mix, and you've got additional woes.

Your diet should consist of foods that are moderate in complex carbohydrates, low in omega-6 fats but with ample omega-3 fats, high in fiber, and moderate in lean protein. You should consume daily a wide variety of foods in their whole, natural, preferably organic, unprocessed state, including several servings each of fresh fruits, vegetables, whole grains, and beans; a few tablespoons of fresh, raw nuts and seeds; and a little extra-virgin olive, flaxseed, or unrefined coconut oil . . . plus a bit of cod liver or fish oil blend (for your omega-3 fatty acids).

Consume eggs from certified, organically raised chickens in protein shakes and fruit smoothies or cook them any way you like. You can even enjoy them on a daily basis or several times a week if you avoid other animal sources of protein. I don't really worry about the cholesterol content of eggs, especially if the balance of your diet and lifestyle is healthy.

Meat, poultry, and seafood eaters should limit their consumption to three to four ounces per day (about the size of a deck of cards or size of your palm) and try to buy only organic, free-range chickens or turkeys; wild, deep-sea fish (such as salmon, cod, mackerel, sardines, smelts, or haddock) and shellfish; and grass-fed beef or pork from cows and pigs raised without hormones, steroids, and antibiotics. Alternative animal sources of protein such as lamb, venison, goat, and buffalo are frequently untainted by chemicals. Remember to avoid excess consumption of animal proteins; they're often high in fat and totally void of fiber.

Your can also meet protein requirements with vegetarian choices such as non-genetically-modified soybean products (tofu, tempeh, soy burgers, and so on), rice and pea protein powders, nut butters, seeds, sprout breads, bean sprouts, seaweed, and bean and grain combinations.

A wholesome, balanced diet containing these products nourishes the inner body and is reflected on the outside.

In next week's blog, I will continue on the subject of nutrition with - "Whole-Food Supplements".

(Portions of this blog were adapted from my latest book, "Organic Body Care Recipes", by Stephanie Tourles, lic. esthetician and herbalist, Storey Publishing, 2007.)

NOTE: The information in this blog and in "Organic Body Care Recipes" is true and complete to the best of my knowledge. All recommendations are made without guarantee on the part of Stephanie Tourles. The author disclaims any liability in connection with the use of this information.

Welcome To My Blog Beginnings!

2009-02-11T11:28:00.000-08:00

Welcome all to my Blog beginnings and hello to my treasured readers! This is the first of future weekly blogs covering a range of topics including natural chemical-free skin and body care, herbal health issues, seasonal concerns, nutrition, aromatherapy, raw food diets, organic gardening, and wellbeing through healthy living practices.

I welcome your questions and comments which you can send via my e-mail address: stourles@myfairpoint.net. I'll try to answer as many as I can. So . . . come aboard and let's begin our journey towards a life of natural health and body care together.

Blessings To You All,
Stephanie Tourles