Red Hot Sauce

By: Esther Vasa

A few months ago, one of my kind neighbors (Barbara) knocked on my door and handed me a bottle of hot sauce. Boy! That was a treat not just to me but also to my family. When I mentioned to her how much we liked it, she was delighted! After a few days, she brought a whole bag of fresh red hot peppers and gave me the recipe. She said I could customize it the way I want. Here is the modified version of Barbara's original version of Hot Sauce recipe. 

Ingredients:

Fresh Red Hot Peppers - 1 cup

Diced Cucumber - 1/2

Diced Carrots - 1/4th cup

Juice of one whole lime or lemon

White Vinegar - 1/4th cup or more if you like

Himalayan Salt to taste

Preparation:

Blend all the ingredients until smooth. Serve it with crudites. You could smear a bit of this sauce on your wraps, either raw or cooked. 

AA Choy Smoothie

By: Esther Vasa

AA Choy is a Taiwanese lettuce and has nearly the same nutritional value as the regular lettuce. In the picture, you can see how it looks like. For this smoothie, I have used papaya and its seeds as well. Papaya seeds are powerful in that they can help detox the liver. Also, can protect the kidneys from toxin-induced kidney failure. Furthermore, they can eliminate intestinal parasites naturally. When you cut up a papaya, save the seeds and use them on your salads or in your smoothies.

Ingredients:

AA Choy - 1 bunch

Medium Papaya - 1/2

Papaya Seeds - 2 tbsp

Bananas - 2

Almond milk or any alternate milk - 1 cup

Blend all the ingredients until smooth. Serve cold and enjoy immediately! Great way to start your day. Stay healthy and happy, always!

Dairy-Free Home-Made Yoghurt

By: Elna Botes van Schalkwyk

Ingredients:

One Liter rice- or almond milk

2 tbsp starter. (Recipe below. Take the starter out of the refrigerator about 15-30 minutes before you start, so that it's as near as possible to room temperature when you add it to the milk.)

A large pot with a lid.

A food thermometer (it needs to include temperatures from 110 to 180ºF (43 – 82ºC).

A large spoon.

Casein-Free Yogurt

• Fill the pot with water, boil for a few minutes, then add the spoon and thermometer. This sterilizes your equipment and ensures a better end result.
• Empty the pot, then pour in the milk. Gently warm it to a temperature of 185ºF (85ºC), to kill any 'bad' bacteria it may contain. Watch the pot closely and be careful not to burn the milk!
• Remove the pot from the heat and set aside. You need to cool the milk to between 110º F (43ºC), because these are the temperatures between which the live bacteria will efficiently ferment the milk.
• Thoroughly stir the starter into the milk, then immediately place the lid on the pot. Move the pot at once to a warm place, where you can leave it - undisturbed - for a minimum of six hours.

There are two important rules to obey at this point to guarantee a good yogurt...

• Keep the pot at a constant temperature of between 110 and 180ºF (43 and 82ºC). The live bacteria will become inactive at lower or higher temperatures.
• Don't move the pot at all, or stir the fermenting milk. This slows down the process and you may be disappointed with your results at the end of the waiting time!

How to keep the pot at a consistent temperature... Most ovens do not have a low enough heat setting for producing yogurt, so here are a few other methods to try:

• Sit the pot in an oven warmed by the pilot light alone - our pilot light burns fiercely, so this works well for us! 
• Sit the pot on an electric warming pad (like the ones you use for back pain). You may need to experiment a little with the heat settings!
• Wrap the pot in a very thick blanket - if this isn't warm enough, sit the wrapped pot in a cooler for extra insulation.
• Put the pot in the airing cupboard/boiler closet.

After a minimum of 6 hours, take a look at your yogurt. The longer you leave the yogurt, the thicker it will become (and the more 'tangy' it will taste!). Seven hours are the perfect length of time. Now - you may find that the yogurt doesn't look quite the way you were expecting it to! It will probably have a 'layer' of liquid on top of milk curds - and the liquid may even look a little yellow. Don't worry - this is totally normal! Just mix the curds and the liquid together (although it's OK to spoon the liquid off if you prefer!). The yogurt will be thinner in consistency than store-bought yogurts - but that's because they tend to contain additional thickeners and YOUR yogurt is 100% natural! Remember - you can make it a little thicker next time by allowing it to ferment for longer. Pour your homemade yogurt into suitable containers with lids, then refrigerate. Refrigeration actually stops the bacteria in the yogurt from creating any more lactic acid - that's why the yogurt doesn't ferment and thicken any further. You can store it for up to a week in the refrigerator. Enjoy!

Starter:

750 ml cashews

500 ml water

1 tsp nutri yeast or 1½ tsp scorbic acid

⅛ small red onion, finely chopped

1 tsp sweetener of your choice – optional

1tsp Himalayan salt

1 tsp freshly squeezed lemon juice

Blend everything in a power blender until completely smooth. Use 2 tablespoons as a yoghurt starter, put the rest in the refrigerator and use as a cream cheese.

Nutritional Kale Chips

By: Esther Vasa

Although cause-and-effect of Multiple Sclerosis is not clear yet, the lesions of multiple sclerosis are areas of damage caused due to inflammation. Therefore, it is highly essential to power up on superfoods that help fight inflammation. KALE is an incredible anti-inflammatory food that can not only reduce the inflammation but also helps reverse it. It is also rich in iron, calcium, omega 3 fatty acids and fiber. Consuming kale in the form of chips is a lot more easier and fun as well!

Ingredients:

Curly Kale - 1 bunch

Nutritional Yeast - 1/4th cup

Red Pepper Flakes - 1/4th tsp or to taste

Juice of half a lime or lemon

Extra Virgin Olive Oil - 4 tsp

Himalayan Salt to taste

Preparation:

• Separate the leaves from the stems and tear them into bite sized pieces.
• In a large mixing bowl, put all the ingredients and massage kale until the ingredients are well incorporated.
• Spread on a dehydrator sheet and dehydrate for about 4-6 hours or until you get the desired crispiness.
• Alternately, you could do the same in oven by spreading the kale leaves on the baking sheet. Bake at the lowest temperature setting for about 15-20 minutes or until you like.
• You could do the same with collard greens.

Raw Cinnamon Raisin Bread or Rolls

By: Esther Vasa

Ingredients:

Try and use organic ingredients if you can. If you cannot get all organic ingredients, please at the least make sure you use high quality psyllium husk, chia seeds and raisins that are both gluten-free and organic.

Almond Butter or Nut Butter - 1/2 cup

Chia Seeds - 1 tbsp

Psyllium Husk - 2 tbsp or more (to get the consistency of tortilla dough )

Cinnamon Powder - 1 tsp

Raisins - 1/4th cup

Water to knead the "dough" (only if needed)

Preparation:

• Put all the ingredients in a large bowl and mix the ingredients using your clean fingers. 
• Make a thick layered square on the dehydrator's mesh sheet. 
• Dehydrate at 115F for six hours or until you like.
• Slice it and enjoy the cinnamon raisin bread.

Variation:

You can make the "dough" into as many rolls as you like and enjoy it right away or dehydrate for a few hours. Makes a great snack that even the children will enjoy it.

Cauliflower & Froot Smoothie

By: Esther Vasa

Ingredients:

Cauliflower - 1 big floret

Beetroot - 1/2

Carrot - 1

Apple - 1

Banana - 1

Hemp seeds - 2 tbsp

Vanilla Powder - 1/4th tsp

Water - 1.5 cups

Blend all the ingredients at a high speed for a minute or two. Enjoy! I was amazed to see my 12-year older drinking the last drop without complaining. That is called "success" for me! Makes about three tall glasses.

Dirty-Pink Smoothie

By: Esther Vasa

Ingredients:
Homemade Almond Milk - 1 cup or per your wish
Frozen Banana - 1
Ripe Guava - 1
Frozen Pineapple - 1/2 cup
Pomegranate Arils - 1/2 cup
Spring Mix - 1 cup
Chia Gel - 1 tbsp

Preparation:
Blend all the ingredients until smooth and enjoy right away. Makes about three tall glasses.

Healthy TIPS for IBS (Irritable Bowel Syndrome) sufferers

By: Elna Botes van Schalkwyk

Things to avoid:

• Coffee, Yogurt (All dairy is extremely likely to cause IBS symptoms to flare - from diarrhea and cramps to constipation, bloating, and gas. Dairy products, including yogurt and Lactaid milk, have casein, whey, and typically a very high amount of fat as well.)
• Alcohol, Vitamin supplements (Vitamin and mineral supplements in general often cause GI problems for people with IBS.
• Ask your local pharmacist about the most tolerable brands of vitamins in their store. Liquid vitamins or powder caplets may also be more tolerable than pills.
• Another thing to consider is the fillers and additives in many vitamins; check the ingredients for lactose, artificial colors, and preservatives, as many people with IBS are sensitive to even small quantities of these substances. A health food store may have a wider variety of additive-free vitamins than a drug store. It's often helpful to take two or three smaller-dose vitamin/mineral supplements each day instead of one large dose.),
• Not drinking enough water, No insoluble fiber foods (It's definitely not a good idea to simply avoid insoluble fiber foods altogether. Insoluble fiber is found in fresh fruits, vegetables, whole grains, legumes, and nuts, and you can tell at a glance that these are among the very healthiest foods in the world. If you don't eat them you're setting yourself up for serious long-term health problems.)
• Too low a dosage of soluble fiber (A soluble fiber supplement such as Acacia Tummy Fiber should be extremely helpful for IBS. Soluble fiber is key to preventing the abdominal spasms and bowel dysfunction of IBS, and this is just as true for supplements as it is for soluble fiber foods.)

Other tips for IBS:

• Avoid ice-cold foods and drinks on an empty stomach. Cold makes muscles contract, and your goal with the IBS diet is to keep your stomach and the rest of your GI tract as calm as possible.
• Avoid chewing gum, as it causes you to swallow excess air, which can trigger problems.
• Drink fresh water constantly throughout the day (not ice cold). Limit the amount of water or other fluids you drink with your meals, as this can inhibit digestion.
• Only eat green salads: tiny portions, non-fat dressing - at the end of the meal, not the beginning (tell people you're French).
• Peel, skin, chop and cook fruits and vegetables: mash or puree beans, corn, peas, and berries. Finely chop nuts, raisins and other dried fruits, and fresh herbs. Nuts in particular can be quite tolerable for IBS when finely ground. To keep dried fruit from sticking to your knife when chopping, spray the blade with cooking oil first.

Pumpkin Smoothie

By: Elna Botes van Schalkwyk

Ingredients:
½ cup pumpkin puree
½ very ripe medium-sized banana
¾ cup nut butter diluted with water; or ¾ cup yoghurt if you’re lactose tolerant
1 tsp raw honey (optional)
¼ tsp vanilla extract
1 cup crushed ice
Ground cinnamon to taste

Preparation:
Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed. Top with ground cinnamon. Makes two servings. Enjoy! ♥

What is GLUTEN?

By: Esther Vasa

GLUTEN is a substance that contains many different proteins. It is found in cereal grains like wheat, rye, barley, spelt, kamut, bulgur wheat, triticale, oats etc., Oats by default are gluten-free but conventional oats may have traces of gluten as they are mostly processed in a wheat facility. If you want to use oats, please get gluten-free oats.

Wheat Kernel

The proteins found in glutinous grains are storage proteins with a functional element attached to them. They are stored in  the grain's endosperm and feed during the germination process. Although there are several proteins in gluten, the two main proteins that trigger gluten intolerance are GLIAIDIN and GLUTENIN. Remember all grains have proteins that make up gluten. For instance, corn and rice have albumin and globulin which DO NOT cause gluten intolerance. Oats have avenin. Some people with gluten intolerance, cannot tolerate avenin. Gluten Free experts suggest that those who want to go gluten free may be better off avoiding oats also. There are other proteins that do not cause gluten intolerance. 

The complex spiral structure of gluten is believed to resemble some form of virus and the details of which I am not particularly sure about. Gluten causes damage in the small intestines for folks that are allergic to gluten. And it creates gut discomfort to those that are sensitive to it. As for me, a few hours after I consume anything with gluten, I experience terrible inflammation. Generally, it is good for those of us fighting an auto-immune disorder like Multiple Sclerosis to go gluten-free! 

Gluten's functionality is to provide elasticity to your bread or perhaps better termed as "chewiness". It also helps the bread to rise easily. In my earlier days of going gluten-free, I had a hard time getting my bread to bind together and rise. Over a period of time, I learned to bake my gluten-free bread better. If I could do it, anybody can do it!

What foods should those desiring to go gluten-free avoid? 

• Do not use any glutinous grains like wheat, rye, barley, oats, spelt, kamut etc., 
• Please read food labels and buy products that are clearly labeled as "GLUTEN-FREE". 
• Stay away from all processed foods as gluten is a common additive in processed foods. Many sauces, store bought gravies, soups and packaged foods have gluten and it is used to thicken them most of the times. 
• When in doubt, avoid that food!

What could you use instead of gluten?

You could use rice, tapioca, non-GMO corn, gluten-free oats, groats, potato starch, almond meal, coconut flour, quinoa, garbanzo bean flour and the other grains that fall under the gluten-free family. My favorites are brown rice, wild rice and quinoa.

Possible symptoms after consuming gluten based on my experience:

• Severe migraine
• Nausea
• Sharp pain in the stomach
• Terribly inflamed back four hours after consuming
• Pins and needles
• Extreme difficulty walking
• Difficulty with bowel movement for a few successive days

Miscellaneous:
Some have questioned me as to why Biblical scriptures refer to wheat and other grains with gluten when there are so many of us with gluten intolerance and gluten sensitivity today. If you are interested in reading further from a Biblical standpoint, check WellnessMama's blogpost on that. Craig Stellpflug has a wonderful article on Natural News and the link to that article is Gluten - The hidden killer.

Thai Tom Kha Gai Soup

By: Karin DelSignore

Ingredients:

• 4c chicken broth
• 1 (13 1/2 ounce) can coconut milk (regular, not lite)
• 2 stalks lemongrass , sliced in large pieces
• 2 tablespoons thai fish sauce
• 3 garlic cloves minced
• 3 limes, zest of
• 3 limes, juice of
• 2 tsp sriracha sauce
• 2 inches fresh ginger peeled and sliced thin
• 4 cloves garlic , thinly sliced
• 2 tablespoons coconut sugar
• 2 boneless skinless chicken breasts , cubed in very small pieces
• 8 ounces mushrooms , sliced
• 1 small red bell pepper diced
• 1 cup fresh cilantro chopped

Method:

• In 4qt or larger, heavy-bottomed pot, begin heating chicken broth and coconut milk on medium-high heat. 
• Add lemongrass, ginger, lemon juice and lemon zest. Simmer 5 mins until fragrant.
• Reduce heat to simmer, add garlic, mushrooms, fish sauce and sriracha sauce. Cover and cook 5 minutes.
• When broth is simmering, add chicken and simmer until chicken is cooked through.
• Add cilantro at the end.

Raw Potato Smoothie

By: Elna Botes van Schalkwyk

Ingredients:

1 medium Potato
1 Celery Stick with leaves
¼ tsp ground ginger
1 Granny Smith apple
A few drops of freshly squeezed lemon juice
¾ cup water
A pinch of Himalayan salt

Place ingredients in blender. Mix well until smooth.
Enjoy! ♥

The Continuing Adventures Of Dave The Intrepid Gastronaut

By: Dave Boll

MS Diet 9 month update 

MS has been hammering me since 1998 and nothing seems to slow it down. On 4/20/2011 I finally decided to go 100% on the Wahls diet. This is my 9-month report.

Dr Wahls' story is compelling. See Terry Wahls' website. In 2007 she wasn't too far physically from where I am today. She changed her diet and by 2008 she could walk and ride her bike! That will get the complete attention of someone like me! She did other things in addition to diet changes, like eletronic muscle stimulation, meditation - but she thinks diet played the primary role in her recovery and she was never as bad as I am now.

My version of the Wahls diet:

Lots of veggies, esp. sulfur-rich and leafy greens and bright colors

Small amount of fruit, some grain (but no gluten!)(I do quinoa and rice), small amounts of meat (chicken, turkey, or seafood). I avoid beef and pork.

ZERO gluten, dairy, sugar, yeast, legumes, red meat, processed food. I think the first 2 on this list are the important ones, and #3 (sugar) isn't far behind.

Low starch; I do eat some grapes or blueberries or corn on occasion. But never a potato or potato chips.

On month 3 I began including a commercial daily green drink; we use Green Magma.

Wahls is sort of the Swank diet (the first recommended MS diet) of today, except I'd say it trades an emphasis on low-fat for an emphasis on veggies.

Wahls = Paleo-diet + anti-inflamatory diet + extra veggies.

I started on this 100% on 4/20... Before, I was 90% on the diet - it isn't far from how I ate normally... but if you walked in with a pizza before 4/20/11 and offered me a slice, I'd have one. Today - no thanks. For me, the hardest things to totally give up were pizza, bacon, and cheese. Pretty much everything else was EZ; I don't have a sweet tooth. In the old days, I'd eat sweets occasionally but I never crave them. My wonderful wife Janelle is on board with the diet (she ought to be; she found it and directed me to it!) and the food prep - out of necessity; I can't do it.

New Stuff

Still sticking 100% to the diet as defined above. 

My best pole-standing is now up to 100 seconds, up from the 85 from last month. Slowly improving... very slow. I need to remember it took 12 long years to get as disabled as I am; if I am improving at all, it will be a gradual recovery.

OTOH, Dr. Wahls says months 9-12 on the diet are good ones for her test cases - we'll see if it applies to me!

My daughter Alyssa and I made some cookies, starting with a traditional peanut butter cookie recipe and making the following swaps

• peanut butter => almond butter 
• butter => coconut oil
• sugar => stevia
• wheat flour => rice flourHey, not bad! 

My non-water drink of the moment: 2 c water, 1 tbp apple cider vinegar, 1 tbp stevia.

Just read Roger Mc Dougall's website - great inspirational reading for those attempt to address their MS via diet! Roger's "big 3" were the same as my diet; no gluten, no dairy, no sugar - and his recovery was gradual. I dare not hope my recovery - if it even exists - will be as complete!

We have this, Swank, Wahls... and yet we don't hear about dietary options upon diagnosis. IF I get better, I'll do my best to change this locally.

My daily supplement mix is always changing, but here it is today:

• fibercon/lax: 2 
• mega efa:2x2000mg
• Synergy once daily multi vite
• vite d3: 2x 2000 iu (another 2000iu in daily multivite)
• vite e: 400mg
• CoQ10/ALA/ALC: 700 mg
• Calcium/magnesium
• primal defense: 1 
• advan C 1000 mg every other day
• milk thistle : 600 mg
• vite b-50 every other day. With the above 4, I'm cutting down, I used to take 2x the amount listed. Reasons: $, the vitamin content of my food should be high. There are also many things in my daily green drink, listed here: Green Foods Magma Plus Powder 

The last few days before posting this I have been unusually weak; I've been unable to do my morning stand - at - the - pole at all. Yesterday I had to sign something & couldn't. Hopefully it's just a blip... 

When diet is wrong medicine is of no use.

When diet is correct medicine is of no need.

~Ayurvedic Proverb

Gastronaut Dave, over and out

Terry Wahls MD | Defeating Progressive Multiple Sclerosis without Drugs | MS Recovery | Food As Medi

www.terrywahls.com

The official website of Terry Wahls, MD, author and physician who has recovered from secondary progressive multiple sclerosis by using the Wahls way-Food as medicine.

Natural treatments for INSOMNIA

By: Elna Botes van Schalkwyk

Sleep is one of the most deeply healing and revitalizing experiences known. When we can get enough restful sleep each night, the entire world looks brighter. A good laugh and a long sleep are the best cures in the doctor's book! I believe that there’s more refreshment and stimulation in a good night’s sleep, than in all the alcohol ever distilled. Here are some helpful hints to reduce insomnia and to assure a better night’s sleep. ZZzzz…

Food:

Although alcohol can make you feel drowsy and may actually put you to sleep, it has the unpleasant side effect of waking you up later on in the night with a headache, stomachache, or full bladder. In addition, once alcohol's sedative effect wears off, there's a rebound effect that actually makes you more likely to have trouble falling back to sleep.

Caffeïne, on the other hand, stimulates your brain. Limit your coffee intake to two cups a day. Starting at noon, consume no foods or beverages that contain caffeine. Other foods and drinks to avoid for insomnia besides caffeine products, sugar (although honey has a wonderful sedative effect. Try adding 1 tablespoon honey to some decaffeinated herbal tea or even to your warm rice-milk for a relaxing pre-sleep drink) and high fats are caffeinated colas, caffeinated teas, spicy foods which may give indigestion, canned foods which are a source of toxicity, chocolate and preservatives. If you are prone to allergies, there may be some foods which will pose an allergic reaction. Learn what those foods may be and avoid them altogether. For instance, monosodium glutamate, known as MSG, is a substance which many are allergic to. If this is the case for you, avoid Chinese food or tell them to hold the MSG. Another helpful hint would be to avoid heavy meals in the evening. 

Opt for items that are calcium-rich when you're trying to choose foods to cure insomnia. By drinking an eight-ounce glass of low fat milk a few hours before you go to bed, for example, you can Raise Serotonin Levels in your system to help you get a sound night of sleep. Since dairy products are not recommended for MS-patients, try some of the other calcium-rich foods: Vegetables: broccoli, watercress, curly Kale, okra, red kidney beans, chic peas, green/French beans and baked beans; Fish: Sardines and Salmon; Fruits: apricot, lemon, orange (just be careful due to it’s high acidity), mulberry and currants; Nuts: almond, brazil, hazel, sesame seeds, walnuts, cashews, pine-nuts and tahini paste; rice, gluten free pasta and gluten free bread. 

Eat foods that reduce stress levels that can lead to sleeplessness. Choose foods to cure insomnia like nuts, gluten free oat bran, artichokes, spinach and black beans that are high in magnesium to help combat the anxiety that keeps you awake at night.

Add bananas to your diet to serve as natural remedies for insomnia. Featuring a high level of vitamin B6, bananas can also help generate serotonin to keep your internal clock functioning properly to both prevent fatigue during the day and help you fall asleep at night. Other foods that fit into this insomnia cure include bell peppers, tuna, chicken, spinach and halibut.

Consider items with a high glycemic index when you choose foods to cure insomnia. Eating items like potatoes, crackers, white bread, brown rice, pretzels and dates within five hours of bedtime has been shown to be a treatment for insomnia by having a sedative effect. Because of their affect on blood glucose and insulin levels, however, this insomnia cure should be used with caution if you have a medical condition like diabetes or are trying to reduce carbs to lose weight.

Tryptophan and serotonin:

Some scientists believe it's the presence of tryptophan, a chemical that helps the brain ease into sleep mode, that does the trick. Some experts believe a tryptophan deficiency can cause problems with sleep. Made from tryptophan, 5-HTP helps the body make serotonin. Low levels of serotonin are a known factor in sleepless nights. Taking a 5-HTP supplement may be a benefit if your body has low levels of tryptophan. How do you know if you're low? Low levels of tryptophan are most common in people who are depressed. If your insomnia is associated with depression, it might be a good question to ask your doctor. In one study, 100 mg of the supplement was enough to make sleep longer and better. 

Herbal remedies:

The following herbs can be used during the day, or try using 20-30 minutes before bedtime.

Chamomile (Anthemis nobilis): Chamomile is a time-honored sedative herb which can be safely used by children and adults alike. Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children. Chamomile oil can also be put in bath water (5-6 drops) to soothe overwrought nerves, diluted to 2% to make an excellent massage oil, or used as an inhalant. 

• Dose: Tea, 1 cup 2-3 x daily; Tincture, 30 drops 3 x daily. 

Hops (Humulus lupulus): Hops, a major flavoring component of beer, has a long history of use for sleeplessness, nervousness, and restlessness. Hops pillows are sometimes used for mild insomnia. 

• Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily. 

Lavender (Lavandula officinalis): Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia. 

• Dose: Tea, 1 cup 2-3 x daily; Essential oil--oil may be inhaled, massaged into the skin (use 10 drops essential oil per ounce of vegetable oil), or added to baths (3-10 drops).

Passion flower (Passiflora incarnata): Passion flower is used for minor sleep problems in both children and adults.It is an excellent sedative with no side effects even when used in large doses.

• Dose: Tea, 1 cup 3 x daily; Tincture, 30-60 drops 3-4 x daily. 

Valerian (Valeriana officinalis): Unlike benzodiazepines, using valerian to treat insomnia increases the amount of time spent in deep and rapid eye movement (REM) sleep. Valerian contains chemicals with strong muscle-relaxant and sedative properties called valepotriates. All parts of the plant contain these chemicals, but they are most concentrated in the roots. Ironically, even valerian preparations without valepotriates have helped some people to fall asleep, raising the possibility that some still unidentified chemical, or a reaction amongst various compounds in the root, may produce a calming effect. Herbalists use valerian extensively for its sedative action against insomnia, nervousness, and restlessness. It is recommended for those type of people who have a hard time falling asleep, because it shortens sleep latency. It also reduces nighttime waking. Valerian is an excellent herbal sedative that has none of the negative side effects of Valium and other synthetic sedatives. It works well in combination with other sedative herbs, such as California poppy, skullcap, hops, and passion flower.

• Dose: Tea, 1 cup as needed; Tincture, 2-5 droppersful 2-3 x daily. 

Wild lettuce (Lactuca virosa): Wild lettuce is a mild sedative and nervine used for restlessness and insomnia. It may be found in a variety of formulas for the treatment of acute and chronic insomnia. It is used homeopathically for restlessness and insomnia. Because of its safety of use and calming effects, wild lettuce is a good children's remedy.

• Dose: Tincture, 2-3 drpfls 3-4 x daily. 

California poppy (Eschscholzia californica): California poppy is my favorite sedative and sleep-promoting herb which can currently be found in a variety of herbal remedies sold in the United States for promoting sleep, helping one to relax, and easing mild anxiety. Because of its mild sedative and analgesic properties, it can be given safely to children. Clinical and laboratory work on California poppy has clearly demonstrated the plant's sedative and anti-anxiety properties; it has been shown to improve both sleep latency and quality. 

• Dose: Tea, 1 cup 2-3 x daily; Tincture, 30-40 drops 2-3 x daily. 

• Note: Since the tea is mild, a tincture is recommended when a stronger dose is desired. 

Kava kava (Piper methysticum): Kava is the national drink of Fiji and is popular throughout the South Seas. It imparts a calm feeling, relaxes the body, and sometimes enhances communication and dreaming. This sedative herb is often used for sleeplessness and fatigue.

• Dose: Tea, 1 cup 2-3 x daily; Tincture, 3-4 droppersful 2-3 x daily. 

St. John's Wort (Hypericum perforatum): This common yellow-flowered weedy herb from Europe is quickly becoming an important part of modern herbal therapeutics. It has a long history of use dating back to ancient Greek times. Modern scientific studies show that it can help relieve chronic insomnia and mild depression when related to certain brain chemistry imbalances. Because this herb can sensitize the skin to sunlight, if you are taking a full dose, avoid direct skin exposure to bright sunlight.

• Dose: Tincture, 1/2 to 1 teaspoon 2-3 x daily; powdered extract, 1-2 tablets or capsules 2-3 x daily. Allow 2-3 weeks for the full therapeutic effect to develop. If you experience light sensitivity or other unpleasant symptoms, reduce or discontinue the St. John's Wort and consult a qualified herbalist for a total program. 

Melatonin: Melatonin is a human hormone that is increasingly popular as a supplement to promote sound sleep, especially in people who travel between time zones or who work odd hours. People report mixed success with this product; some people find real benefit and others feel nothing from its use, while a smaller percentage of users experience side effects such as nervousness and increased insomnia. Whether you have benefited from the use of melatonin or not, one or more of the sleep hygiene tips, as well as safe and natural herbs and formulas covered in this article are likely to help you get a deep refreshing sleep, without side effects. . Ask your doctor about taking 1 to 3 mg of melatonin 11/2 to 2 hours before bedtime.

Essential oil:

A few drops of essential oil of lavender added to a foot bath or regular bath can have a nice, calming effect. Finally, sleep pillows made of equal parts of hops, lavender, and chamomile and bath salts containing relaxing essential oils both help promote sleep and are available in some health food stores.

May sleep now envelop you as a bed sheet floating gently down, tickling your skin and removing every worry. And if tonight your soul may find it’s peace in sleep, and sink in good oblivion, and in the morning wake like a new-opened flower ~ may you’ve been dipped again in God, and new-created! (D.H. Lawrence)

Brussels Sprouts & Kale Salad

By: Elna Botes van Schalkwyk

Ingredients:

* ¼ cup fresh lemon juice

* 2 tsp mustard

* 1 tbsp minced shallot

* 1 small clove garlic, finely grated

* Himalayan Salt and a pinch of Cayenne pepper

* ½ cup olive oil

* 1 bunch Tuscan kale, center stem discarded, leaves sliced thinly

* 12 oz. Brussels sprouts, trimmed and shredded

* ⅓ cup almonds with skins, toasted and coarsely chopped

* ¼ cup fake Cream cheese 

* Nutmeg to taste

Directions:

• Combine lemon juice, mustard, shallot, garlic, ½ tsp. salt, and a pinch of cayenne pepper in a small bowl. 
• Stir to blend; set aside to let flavors meld. 
• Mix the thinly sliced kale and shredded Brussels sprouts in a large bowl.
• Slowly whisk remaining olive oil in cup into lemon-juice mixture. 
• Season dressing to taste with Himalayan salt and cayenne pepper. 
• Add the dressing, “cheese" and almonds to the Brussels sprouts and kale mixture and toss to coat. 
• Season lightly with Himalayan salt and nutmeg and serve.

Serves: 6-8

Enjoy! ♥

13 Natural Ingredients to Clean Almost Anything!

By: Elna Botes van Schalkwyk

(With thanks to Jessica Kellner)

Everyone wants a clean home, but clean these days means more than no dirt and grime. It also means no potentially toxic chemicals. Clean up your cleaning act by ditching toxic commercial cleansers in favor of homemade versions. With this list of grocery store basics, you can clean just about anything.

·        Baking Soda: scrubbing, whitenin

           Use baking soda to eliminate odors and to whiten. A paste of baking soda and water can help         whiten sinks and bathtubs, and a box of baking soda in the fridge, bathroom or cupboard helps absorb odors.

·        Beeswax: polishing wood

You can forego oily wood polish in favor of all-natural beeswax. Find a local beekeeper, and you support your local economy in the process!

·        Cornstarch and Club Soda (or any unflavored fizzy water): lifting stains

           For a quick treatment to stains on carpets or drapes, cover the stain with absorbent cornstarch. Let it sit for about 20 minutes, then pour fizzy club soda to lift the stain. Also try cornstarch on oil dripped on clothing.

·        Hydrogen Peroxide: disinfecting, removing stains

          Hydrogen peroxide is a powerful disinfectant. To kill mildew, combine baking soda and hydrogen peroxide to create a paste, put on mildew and allow to sit for a few minutes before wiping away.

·        Lemon: removing stains and odors

          Lemons are a great all-purpose odor remover in the kitchen. Run half a lemon over a dirty cutting board to help remove odors such as onion or fish. Put half a lemon (chop it up if your disposal has trouble with large objects) down the disposal and grind it to remove odors from the kitchen sink. Lemon juice adds cleaning power to all-purpose solutions.

·        Liquid Castile Soap: cleaning power

         Liquid castile soap is an all-natural, olive oil-based soap great for all-natural dishsoap, floor cleaner and more. For a floor or wall cleaner, combine a cup of vinegar with a gallon of hot water and a few drops of soap.

·        Olive Oil: polishing wood

             Olive oil can naturally condition wood, as well as skin and hair!

·        Pine Oil: cleaning soft wood floors

             Pine oil is naturally conditions wood floors, and it smells fresh.

·        Plant Essential Oils: chemical-free fragrance

Although they are chemical-free, pure essential oils are strong. Always do a sniff test before buying to make sure you’re not sensitive to the fumes, and use caution when handling pure essential oils. A few drops of essential oil can add antibacterial and antifungal power to a cleaning solution. Most important? They leave behind a fresh scent. Look for pure, undiluted essential oils in dark brown or blue bottles. Store away from sunlight.

·        Salt: scrubbing

         Thick kosher salt gives power to your elbow grease. To clean stubborn soap scum, combine baking soda and kosher salt and scrub.

·        Washing Soda (sodium carbonate): scrubbing, removing stains and cutting grease

Washing soda is a powerful cleaning ingredient that acts much like baking soda but stronger. Use washing soda to clean toilets, or mix with water for a powerful all-purpose cleaner. Many natural cleaners recommend borax, but recent studies by the Environmental Working Group have found that it’s overly harsh. You can replace borax with slightly milder washing soda in nearly any recipe.

·        White Vinegar: disinfecting, removing stains

White vinegar is a powerhouse of cleaning. Disinfecting and deodorizing, vinegar is a go-to product for germ-ridden spots such as countertops, door handles and telephones.