Category: Physical

3 Wildcrafted Herbs for Summer Days

By Mariah Bruehl, 20th July 2015

In our part of the world summer is in full swing. Despite my best intentions for a stress free summer I find we have a packed schedule of farm work, a garden that demands attention, fun trips out with friends, summer activities and the regular list of chores to do. Summer days are wonderfully long but can be tiring too.

When I feel a bit below par, or when I notice my kids are looking a little ragged round the edges, I turn to our herbal allies to help boost us up and set us on the right path again. As well as my own herb garden, I regularly turn to nature’s herbs too; they are a wonderful source of nutrients and don’t put a strain on the family purse.

If you are wondering what I mean by natures herbs, in short it’s weeds. There are many wonderful wild plants that can be harvested and used safely in our own homes, boosting our health and costing nothing but time. A nature walk can turn into an opportunity to stock your tea cupboard or medicine cabinet with wonderful tastes and uplifting nutrients.

At this time of year there is an abundance of wild plants available, many are at the peak of their power so it’s a great time to collect and store a little extra for later months. There is nothing more wonderful than opening a jar of dried herbs in the middle of winter, and drinking in the sweet scent of the summer breeze when summer itself is long gone.

Here are 3 of my favorite herbal allies, easily found in hedgerows and even gardens right now.

Nettle

Also known as Stinging Nettle, this amazing plant is packed full of nutrients. It’s green leaves are full of iron and even vitamin C, the perfect pick me up on a hot summer day. Even the seeds can be dried and used, sprinkle them on cereal in the same way you would with flax seed.

To collect you’ll need to be wily. They’re not called Stinging Nettle for nothing and the stings can be quite sore. Wear thick gloves (rubber gloves are great) when you snip these plants and then put them in an airy place to dry, out of direct sunlight. Use as a refreshing tea with a dab of local honey to help fight allergies and restore the nervous system.

Plantain

It makes sense to follow Stinging Nettle with Plantain, as this is the perfect remedy should you find yourself stung! Plantain leaves can be crushed and the juice rubbed right on the sting to pain relief. You can also make a simple tincture by filling a jar with the chopped leaves and then add brandy or vodka until the jar is full. Leave for 6 weeks or longer and then strain. The resulting tincture will work wonders on any bites or stings you many collect on your summer adventures.

Red Clover

This familiar and attractive ‘weed’ can be found in many a lawn or border. Instead of getting rid of it we should be collecting it! This is a really fun one to collect with the children, get them to gently snip off the purple flower heads and then dry them in a single layer in a dry place, out of direct sunlight. Both fresh and dry flowers make a wonderful, uplifting tea that is particularly soothing for women. If you have swollen feet, pop clover tea in a footbath and relish it’s calming power. It nourishes and much as it calms and couldn’t look prettier in a jar in the pantry.
Once you introduce wild plants to your children, you’ll be amazed at how each outing turns into a learning experience. You are also teaching your children that nature is their ally and helping them become their own healers too. So before you mow your lawn this summer just double check, you may want to collect your medicine first!

All Natural Fizzy Bath Bombs

By Mariah Bruehl, 25th February 2015

It’s mid-February and there is something in the air, something floating like tiny wisps through the heart shaped ether. That’s right, it’s snow. Well it is where we live anyway. Snow, snow and a bit more snow. So it’s appropriate that this month, the month in which love is celebrated in all it’s shocking pink, chocolate flavored glory, that we take a little time to show one another some real love and care.

Where we are, in Eastern Canada, winter is long and can feel a bit grueling. By February the novelty of the snow and cold has worn off and we are all longing for spring, but spring is a little way off yet. But that doesn’t mean we can’t indulge a little and find ways to feel warm and cozy in the mean time. It’s a great time for candle lit baths, snuggles by the fire and time to give our dried out skin a little extra love.

My two farm boys love nothing more that a good soak in the bath, so this seemed like a great time to add a little extra fun with some heart shaped fizzy bath bombs. Of course I want their bath to be cozy and good for them, so these are made with natural ingredients that will help keep their skin from drying out after snowy adventures outside. I made my fizzies with chamomile tea, to help battle colds and aid relaxation; you could use peppermint tea, lavender or just plain water, all should work well.

The ingredients are all items you may well have in your pantry, and any mold that you happen to have will work too. The only special item is citric acid, but that is easily found at home brew stores or your local Bulk Barn. If you feel like theming your bath fizzles, you can add your favorite essential oil to the mix. Personally I prefer to add the oils neat to the bath for a maximum hit of goodness, do what works best for you.

Chamomile Bath Fizzies

You will need:

1 cup of baking soda
1/2 cup of citric acid
1/2 cup of corn starch
2 table spoons of Epsom Salts
2 1/2 table spoons of Coconut Oil
3 Table spoons of cold chamomile tea (you could use a different tea, witch hazel or just plain water)
Up to 10 drops of essential oils such as lavender, chamomile or geranium. All of these oils are suitable for children.
1-2 drops of food coloring (optional), I used 1 drop of red to get a pale pink color.

If you have a mixer this is ideal, if not use a wooden spoon or whisk to mix the ingredients thoroughly. Mix the dry ingredients together and then add your oil. The mixture should become crumbly, make sure the oil is evenly distributed.

Next add the liquid, mix slowly and carefully. There will be a little bit of a fizz on contact but if you keep the mixture moving it should be minimal and the moisture will be absorbed quickly. The mixture will take on the texture of damp sand, once this happens stop adding liquid.

Press your sand like mixture into your molds, this is when you will know if you added too much moisture! If the mixture begins to fluff up it won’t set, my original batch was too wet and did just this. Luckily you can still add it to the bath and enjoy.

Leave the mixture in your molds overnight to dry. I used heart shaped candy molds and they worked perfectly. You don’t need to coat them with anything, once they are dry they will pop straight out.

These fizzies are perfect to gift to friends or simply to use yourselves, adding a little extra warmth and fun to a cozy, winter bath time.

Power of the Pickle: The Food Mood Connection

By Mariah Bruehl, 21st January 2015

We are happily preparing for the start of our Food for Thought family workshop! I thought it’d be fun to share one of my most helpful parenting tools… Pickles!

A profound insight that I’ve gained from spending time (both professionally and personally) in the company of children, is the powerful connection between diet and behavior. Over the years I have seen consistent patterns between the food children eat and their performance in school. There’s no doubt in my mind that the food we eat is directly correlated with our mood and behavior.

As a classroom teacher, I learned very quickly that you simply cannot give a child a cupcake + candy and expect her/him to be productive or able to focus. It’s for this reason that we always had birthday celebrations at the end of the day.

This seems like a simple concept, but it has important implications for our children. We need to make sure that the food we feed them is in line with our expectations for their behavior.

I met my husband in college while he was studying nutrition. He introduced me to the macrobiotic philosophy and it changed the way I viewed my diet. While we no longer adhere to a strict macrobiotic diet, we’ve been greatly influenced by the importance of making “balanced” food choices. Yet, the type of balance I am writing about is a bit different from eating balanced meals based on the food groups (although that is important too). From the macrobiotic perspective, all foods contain either yin or yang energy.

One extreme of this continuum are foods that are very yin, such as sweet foods that contain refined sugar or sweeteners. On the other side of the spectrum, there are foods that are very yang such as meat, eggs, and salt. If you eat food from one extreme, you are likely to crave foods from the opposite side of the spectrum. It’s for this reason that hamburgers and soft drinks go so well together. The goal is to keep our food selections balanced meaning not too yin and not too yang. Below is a chart that helps to give a visual reference.

Source: The Self-Healing Cookbook: Whole Foods To Balance Body, Mind and Moods* by Kristina Turner (2002)

Most of you may know that while we have very clear values in our family, I am not one to create forbidden fruits (because they have backfired on me a number of times). Rather than not allowing certain foods, we encourage open dialogue about the foods we eat and how they make us feel.

We also talk about how to “balance” the food we eat when necessary. For this reason pickles have become life-savers in our family. When my oldest daughter (who is particularly sensitive to food) comes home from a birthday party where she had a lot of sweets, and starts to exhibit yin behaviors (see the food-mood connection lists below) we encourage her to grab something salty (she happens to love pickles, but olives and sauerkraut are great too) to balance out all of the sweets she ate. Like clockwork, after she has a pickle or two, she instantly starts to feel more grounded.

The Food Mood Connection

Eating foods from either extreme (see chart above) can cause mood swings and make you feel off balance. A good way to evaluate your diet and find ways to use food to even out your moods is by understanding how your food makes you feel.

Too Expanded (Yin)

Below are some symptoms you will feel if you eat too many sugary foods:

Difficulty focusing
Confused
Worried
Anxious
Overly Sensitive
Sad
Hysterical (break-downs)

Too Contracted (Yang)

Below are some symptoms you will feel if you eat too much meat, salt, etc.:

Aggressive
Frustrated
Stubborn
Angry
Compulsive
Manipulative

Interesting food for thought, huh? The goal is to bring this awareness to family conversations so that our children can start to make connections between the food they eat and how how they feel. That way they can make healthy decisions on their own, which is the ultimate goal.

Oh, and by the way… We have a great pickle recipe, here.

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Healthy Snacks for Kids

By Mariah Bruehl, 5th January 2015

During a recent girls’ group, my daughter and her friends expressed an interest in learning some healthy snacks that they can make for themselves after school-a time that they need a nutritional pick me up. It’s easy to grab a piece of fruit and some crackers, but kids want something more exciting and they like feeling independent in the kitchen. Here are some snacks that fit the bill (tested and approved by kids):

This snack is so simple and can be eaten right away or kept in the fridge for an easy grab-and-go snack or even breakfast. It can be made in a large batch but we prefer to make it in single serving size containers (short, wide mason jars work well). All you need are your favorite:

granola
yogurt
fruit (fresh or thawed blueberries, strawberries, mango, blackberries, raspberries)

Start with a layer of yogurt, then granola, then fruit. Repeat. That’s it. Be sure to leave some space at the top to get a spoon in!

My kids love these so much they request them for lunch. Depending on your child’s age, you could prepare a platter of toppings, or let your child do it all from start to finish. Here are some ideas:

cucumber slices, of course
cheese slices
cream cheese
hummus
ham or turkey slices-add a playful twist by letting your child use a small cookie cutter to cut out fun shapes
tomato slices

Starting with the cucumber as the base, layer toppings in your desired order . We like adding the cheese or spread first. If you like, keep it together with a toothpick.

This one is a little sweeter treat and involves some wait time, but it’s worth it! Either make them a day ahead or, on a non-school day, make them a few hours before snack time. We gathered our favorite toppings and followed these directions:

dark chocolate chips (for melting)
mini chocolate or peanut butter chips (for coating)
nut butter
chopped nuts
granola
shredded coconut
chopped dried fruit

Don’t they look delicious?! I hope your child enjoys these healthy DIY snacks and is inspired to try others.

Health + Wellness for Kids: Herbal Foot Baths

By Mariah Bruehl, 4th August 2014

Emma from 95 Acres of Sky is with us to share wonderful tips for taking some time and nurturing the little ones in our lives with soothing foot baths.

In our family herbal medicine is pretty much our first line of defense when it comes to our health. After the food we eat (an ounce of prevention is worth a pound of cure), herbs are our best allies in maintaining health or avoiding illness. It’s ironic then, that during the summer when the herbs are growing, I often find it difficult to include them in our diet.

Not all herbs are massively tasty to children and it does seem that the more health enhancing the herb, the more difficult the flavor. While I can hide a tincture in a smoothie with the best of them, there are times when more is needed. During the winter months I can usually coerce my children into drinking a hot cup of tea by the fire, or lace a warm bath with a drop or two of essential oils, or even hide healthy herbs in a slow cooked stew. But during the summer, with all the busyness and activity it brings with it, it can be hard to find ways to use the healing power of herbs.

Though ingesting herbs is the most powerful way of taking them into our bodies, another great way is through the skin. During the summer, though, hot baths are definitely out; but there is an alternative that is refreshing, soothing and easy for kids to enjoy. Foot baths.

It may seem ridiculously simple, but a foot bath really can soothe and restore like nothing else. They are easy to make and rare is the child that does not enjoy popping their feet in warm water. It is also an easier way of introducing herbs that would not be suitable for a full bath immersion. Peppermint or other menthol herbs are a great example of this; while the tingling, refreshing sensation is lovely on the feet it is not to be recommended on the whole body. Ask me how I know. Ahem.

Summer is the perfect time to embrace the outdoors, enjoy fun and full body activities and generally bask in the lack of winter for as long as possible, but this doesn’t mean illness won’t crop up. Aside from summer colds or the occasional virus, summer itself can create health problems. Upset tummies from too much ice cream, exhaustion from dashing from one activity to another, overheated by the humid weather or full of cold after spending a fun filled day with friends who passed on an illness. Herbs can help support health and recovery and can be easily absorbed through the skin.

To make a foot bath you will simply need a container big enough for your child’s feet, warm water, a towel, the herbs of your choice and a little time. I like to really take advantage of the herb’s medicinal properties by steeping it first in boiling water, then adding it to warm but not overly hot water in the foot bath itself. This allows the cell walls in the plant to break down, releasing it’s magic into the water. Another way to do this would be to brew a herbal tea using a tea bag, then add to the foot bath. You need no more than 2 tablespoons of dried herb per bath, you can use about double this if the herb is fresh.

As well as supporting the immune system and other bodily functions, this small ritual is a time for slowing down, for taking a peaceful moment to relax. It would certainly be a lovely time for the grown up doing all the work to rest along side their child! Though it’s wonderful to embrace all that summer has to offer, it can be equally wonderful to take a break, look after our health and well being, pause together and rest.

Here are some of the lovely herbs you might want to try:

Mint – for digestive ailments, for over heating and for headaches; lovely as a cool down after a hot day.

Chamomile – for temperatures, congestion, crankiness or poor sleep.

Lavender – for tension or stress, great to soothe headaches and improves sleep or anxiety issues.

Elderberry – for those horrid summer colds, coughs or fevers.

Catnip – a great restorative for those struggling with exhaustion, perfect for just before bed as it is a wonderful sleep tonic.

Rose – for headaches, exhaustion and anxiety.

Lemon Balm – refreshing, soothing and calming; a balm to the body and soul.

All of these herbs are easily available, you may well even have some in your own garden! Including even one herbal ally this summer will, hopefully, improve not only the health of your family, but your sense of well being and calm. Such is the magic of herbs.

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Skin Care for Pre-Teens: Raising Natural + Confident Girls

By Mariah Bruehl, 17th July 2014

Monique of Green Acorns is with us today with to share some inspiring natural skin care recipes for the growing girls in our lives.

As our children grow and enter different stages of development, we as parents are provided many amazing opportunities to teach, guide, and nurture them. Every age brings unique joys and challenges and at every age playful learning experiences can continue to promote a sense of wonder, deeper exploration, and connectedness. They can also be a support for our growing children as they enter a stage that is often confusing and exciting for everyone – adolescence.

One topic at the forefront for adolescents is their changing skin. They can often feel unsure and embarrassed. Helping them learn about proper skin care will support not only a healthy lifestyle but a healthy self-image and sense of confidence.

It is important for pre-teens to develop good skin care habits that include cleansing once or twice a day, keeping hands off to minimize irritation and the spread of bacteria, healthy nutrition, and proper hydration. To keep skin balanced, moisturizing and exfoliation are also beneficial. Most importantly, perhaps, is to be gentle! Use gentle products and have a light touch to avoid damage to the skin.

As my daughter enters her adolescent years and notices her skin going through changes, we have been learning more about skin care together. We prefer to use as natural products as we can and often start with the simplest – those which come right from nature or have very few ingredients. Some of our favorites are raw honey, aloe, and witch hazel. We’ve also been know to slather a little of our yogurt on to our faces!

It’s fun for children this age to explore new things with their friends too. Because these natural options are gentle and do not often cause adverse effects, they are safe for many skin types. Why not set up a mini spa day for your daughter and some of her friends and let them explore some DIY skin care options? My daughter and a friend recently experimented with creating a gentle exfoliant of dried milk, fine cornmeal, and ground chamomile buds. They had a blast while learning healthy habits and supporting each other being natural, confident girls.

Note: Before using any product on your skin, natural or otherwise, do your research or speak to a skin care professional.Want to learn more about what’s in store-bought products so that you can make informed purchase choices? Visit Skin Deep for information and safety ratings on products and their ingredients.

Designing Spaces for Children: Aromascape

By Mariah Bruehl, 22nd April 2014

As a child, I spent countless hours in the backyard of my grandparents’ home where there was plenty of open space, trees of every size, and small alcoves to create the perfect hideout. My grandfather loved to garden and planted many flowers, vegetables, and herbs throughout the yard. One summer day while picking basil he rolled a single leaf and placed it inside his nostril. He handed me a leaf and encouraged me to do the same. I did and to my surprise the scent of basiI was quite sharp yet sweet. Years later, I can still recall exactly where I was in the yard when this occurred, and every so often while making a bowl of pesto or picking up a bunch of basil from the market, I can’t help but smile as I take in the scent of fresh basil and am brought back to this scene from my childhood.

“The deepest and most direct emotions are associated with smell,” write Guilo Ceppi and Michele Zini. “The perception of an odor has strong evocative potential, as it can immediately reawaken the image and memory of a place.” Our sense of smell is powerful. A recent study revealed that the olfactory system, the part of the body in charge of smell, is able to distinguish many more odors than was previously thought – up to one trillion. (Yes, trillion!)

We know children explore the world through their senses and with so many aromas to discover, it’s important to consider how this powerful sense is nurtured in our spaces for children. One of the simplest ways to consider the aromascape, or scent landscape, is to think about how air moves through your space. Do you have windows or a door to the outside in your space? A breeze from an open window can have a calming affect as it connects you to the outside world and resets your body and mind.

Including fresh flowers and plants creates a welcoming atmosphere and can add to the aromascape. Eucalyptus and balsam trees release pleasant aromas. Including herbs and spices like rosemary, lavender, cinnamon, and nutmeg can provide a wonderful sensory experience. Empty spice jars can be filled with fresh herbs and placed in a dramatic play space or science area. {If you keep the plastic shaker lid on the jar the contents will not fall out when the jar is turned upside down.}

Cooking and baking projects also release wonderful aromas in the air. Do you ever make your own play dough? Try adding lavender or cinnamon to your recipe next time for an additional scent.

This time of year lends itself beautifully to gardening with children. Creating an herb garden and placing it near a window is a great way to grow your own scents and delight in watching as the plants take shape. While it can be quite enjoyable to explore different scents with children, it’s also important to keep in mind sensitivities and allergies and take care not to overwhelm the senses. Airflow is essential.

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Yoga for Kids: Gettin’ Buggy With It

By Mariah Bruehl, 21st April 2014

Monique of Green Acorns is with us today with to share some inspiring spring yoga poses for the little yogis on our lives…

Nature is a source of wonder for our children and Yoga provides an engaging and fun means of expression and further exploration of that nature. Children can imagine taking on the qualities of the natural elements that exists around them and, in doing so, deepen their connection.

This month, taking inspiration from my children’s interest in the reawakening of life after a long winter, we will explore some of the smaller creatures found in our yards: insects! In this yoga sequence, we’ll be gettin’ buggy with it. If the weather permits, spend some time outside observing the insects you see. How do they move? Are they fast or slow? Do they make a sound? How do they position their bodies at rest? What are they busy doing? You and your child may also like to look at the beautiful book Step Gently Out by Helen Frost before you begin for further inspiration.

I hope you and your child enjoy and that it inspires a curiosity and appreciation for all life, big and small!

Children & Nutrition: Understanding Energy Balance

By Mariah Bruehl, 3rd March 2014

We all want our children to make healthy choices when it comes to taking care of themselves. I have always found that when they understand the reasons behind the choices we want them to make, they are more enthusiastic and empowered to do the right thing.

It is for this reason that I am thrilled to team up with Together Counts, which is a nationwide program inspiring active and healthy living. They have incredible resources, activities, and printables for helping to teach children about developing healthy habits.

Sometimes we assume that children understand the basic concepts of nutrition. Although we talk about healthy eating all the time at home, I realized that the girls didn’t have a solid grasp of the concept that the food we eat gives us energy that we use to live active lives.

So when I found the lesson on Energy Balance over at Together Counts, we dove right in. They provide a great printable that lists different types of foods and how many calories they contain, as well as a list of activities and how many calories our bodies burn—energy in, energy out.

The girls created a table on our chalkboard and started matching foods to how many activities one would have to do to create an energy balance. Once we got past bananas and carrots, they were surprised to find our that in order to balance out the energy they take in from eating a hot dog, they would need to walk, ride a bike, and ice skate for thirty minutes each!

They were so excited about the concept of energy balance that they started to read the labels on the back of their favorite snacks to see how many calories they contained. They discovered that to balance out the dried mango they were munching on during the activity, they would need to swim for 30 minutes and play the piano for 30 more—sounds like a lovely way to spend the afternoon…

I love that we now have a common language to refer back to when discussing the food choices that we make on a daily basis.

You can stay up to date on the great work that Together Counts is doing on Facebook , Twitter, Pinterest and their blog.

Yoga For Kids: Animals in Winter

By Mariah Bruehl, 29th January 2014

Monique of Green Acorns is with us today with to share a wonderful winter yoga sequence to share with the little yogis in our lives.

Here in the northeastern U.S. the January thaw has come and gone and temperatures have dipped once again. We bundle up in layers from head to toe to tolerate being outdoors and come in to warmed houses when we can bear it no longer. But what do wild animals do? How do they survive winter’s cold? This is often a point of curiosity for children and a wonderful source for playful learning activities.

Why not encourage your children to put themselves in the animals’ skins? Start by reading some books on the topic to help your child gain a better understanding of animals’ survival techniques. These are a few of our favorites:

Animals in Winter by Henrietta Bancroft
Over and Under the Snow by Kate Messner
Not a Buzz to be Found by Linda Glaser
The Big Snow by Berta & Elmer Hader

After some exploration and discussion your child should be ready for some movement, imagination, and fun! Just follow the “Animals in Winter” yoga sequence to support your child pretending to be various animals preparing for their winter survival. As your child walks like a bear looking for a den, wraps up in a cocoon, and flies like a migrating bird, they will be having fun and doing their body good while reinforcing their learning.

Download Animals in Winter Yoga here.

Category: Physical

*Source: The Self-Healing Cookbook: Whole Foods To Balance Body, Mind and Moods by Kristina Turner (2002)

The Food Mood Connection

Source: The Self-Healing Cookbook: Whole Foods To Balance Body, Mind and Moods* by Kristina Turner (2002)