Journal
Homemade Elderberry Syrup Recipe
The Elder – the medicine chest of the country people (Ettmueller, physician in the 1660’s) The Elder (Sambucus nigra) is such a beautiful versatile tree gifting us with a wealth of medicinal benefits. It’s THE antiviral to turn to during the winter months of potential ills. The homemade elderberry syrup recipe below is easy to make and will provide you with support through the coming months. Elderberry really is the winter remedy of choice and nature provides us with these wonderful berries just as cold and flu season begins. We are blessed to have this powerful medicine at our fingertips. When the fragrant elderflowers arrives in the summer it takes me right back to my youth going out with my father collecting these heady blossoms ready to be made into a tincture. We would take them home where they would dry out in racks positioned over the closed lids on top of the AGA. The house would be filled with the most beautiful summer fragrance. My father would then make a tincture. Always labelled in the Latin name, Sambucus nigra. The elderflower has a diaphoretic effect ie it induces sweating to break a fever. I actually remember being given this when I was a child to bring out a flu and when the fever breaks the body starts to heal. Interestingly elderberry juice was used to treat a flu epidemic in Panama in 1995. It is also noted in the 2000 Mosby’s Nursing Drug reference for colds, flu, yeast infections, nasal and chest congestion, and hay fever. Elderberry has also been shown to be effective against avian flu. Both the flowers and berries have therapeutic benefits. Properties include immunostimulant, expectorant, emetic, diuretic, sedative and anti-inflammatory. More studies are being published all the time to show what a potent antiviral this is. Research has demonstrated that the HIV infection is inhibited by elderberry, so this incredible plant has far reaching benefits. Homemade Elderberry Syrup Recipe Ingredients 3 cups of elderberries (berries removed from the stocks) 3 cups of Billington’s molasses sugar (packed with vitamins and minerals) Method Rinse the berries with water in a sieve and add to a saucepan with the sugar (no extra water required). Gently bring to the boil and simmer for 5 minutes. Pour through a sieve squeezing the syrup through into a bowl below with the back of a tablespoon. Let it cool and pour into a clean jar and store in the fridge. Dosage: Preventative measure – 1 teaspoon daily for children and 1 tablespoon for an adult. If unwell dosage can be increased and taken every 2/3 hours. Purchase Elderberry syrup Studies on the Elderberry Elderberry, a potent antiviral in the treatment of HIV Elderberry action against influenza Natures powerful colourant in Elderberry The Elder through the ages
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Blackcurrant Jam and How Not To Be a Domestic Goddess
Any excuse to use my favourite kitchen gadget. It’s not my expensive slow macerating juicer nor my close second mini chopper but my very cheap kitchen timer dad bought me from his favourite shop Lidl’s. These days due to time restraints I find myself in the soulless mainstream supermarkets, sometimes Ocado online (when I am organised) but when I am in life enhancing, living the moment flow, I escape to my local organic farm shop Cherry Garden, where nature and soul meet. I picked the blackcurrants there a couple of weeks ago. They were beginning to turn. Waste not want not. There is something about this little plastic cube timer that I love. Perhaps because it saves me from burnt dinners and clock watching and the fact I think of dad every time I use it. When I spin the dial and set it down I feel another thing has been taken care of. Often a wooden spoon will remind me of my mother. She was always at the AGA cooking amazing food. She was a true domestic goddess; making clothes, baking bread, cooking healthy meals, keeping the garden nice and generally trying to keep inline a husband and four girls. Today we can find that working and trying to be a domestic goddess is too much. My mother had a full time job just being at home. ‘Just’ is enough! But we keep trying. As I write this ‘Journeying into a Slower Lifestyle‘ pops up in my email inbox. Need to check that out though I humbly know it all. Today wasn’t one of those days. It was fast and I need some more magnesium. The sun is beaming in the window as I write and I have ensured there is a beautiful window box of flowers on the sill outside. Even when at my desk, answering the emails, adjusting the website, researching and thinking I want to feel some connection to nature. Today has already been mightily full. As I delighted myself clearing the 3 laundry baskets (medal necessary), catching the sun and smiling when I had the opportunity to hang it all out, (the guinea pigs always squeak when I go outside but they have already been fed organic kale, raspberries and blueberries, too demanding), try and fathom the SEO’s on the website, don’t ask, its tedious, add new products, invoice various people, remind myself the joiner is coming at 4.30pm and I must be in the shop by 3pm I decide to make blackcurrant jam – without pectin……. It was a little joyful break from the multi-tasking. Though does this count? It was interrupted by the sound of emails pinging in, WhatsApps buzzing and me still thinking about what I need to achieve today. I much prefer the days when calmness and to do lists are not insurmountable, though with none I also feel slightly agitated. Where is the happy medium. Perhaps it is just all about just going with the flow, but doing one thing at a time. So here is the delicious blackcurrant jam. By the way did you know that blackcurrants are packed with antioxidants, double the amount of blueberries and four times the amount of vitamin C as oranges. BLACKCURRANT JAM 300g blackcurrants, stalks removed 300g of sugar Juice of one small lemon Add the blackcurrants to a saucepan and 250ml of water. Bring to the boil and simmer for 20 minutes until the liquid has really reduced and the fruit is soft. Add the sugar and lemon juice, bring to the boil and cook until the jam reaches 105C/220F on a sugar thermometer. Will take about 20 minutes. Leave to cool for a few minutes and if you are a real domestic goddess you will pour it in to a nice Kilner jar and add a doily.
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The vague symptoms of ‘silent reflux’
What is silent reflux? Silent reflux symptoms can be vague but include: A chronic cough, often worse in the morning Hoarseness, often worse in the morning Throat clearing Sleep apnea Difficulty swallowing Shortness of breath Asthma Bad breath COPD Tooth decay A feeling of a lump in the throat If these symptoms sound familiar you could be suffering from silent reflux, also called laryngopharyngeal reflux. It can be a frustrating condition that is often misdiagnosed. Because you may not have the classic symptoms of acid reflux; acid coming up in to the mouth, burning throat, indigestion and abdominal discomfort, it can be difficult to diagnose and your doctor may be unaware you are actually suffering from silent reflux. Asthma is often one of the biggest misdiagnosis because silent reflux mimics asthma. It is useful to note that people with reflux will have trouble getting air IN during inspiration whereas those suffering from asthma have difficulty getting air OUT of the lungs. Commonly with silent reflux the symptoms are worse in the morning after lying down all night. The sphincters at the top and bottom of the throat which are meant to be tightly controlled can stay open allowing acid to splash up into the throat resulting in these symtoms. Conventional approach After diagnosis your GP will commonly prescribe Proton Pump Inhibitors. Unfortunately they don’t treat the root cause and may provide just short-term relief. Recent research has shown that these commonly used acid-supressing drugs can cause serious health problems and are linked to higher earlier death risk. Many people now take them long-term when they were only ever meant to be prescribed for a few weeks. In most cases reflux is actually due to too low stomach acid and not high stomach acid as commonly reported. We need stomach acid to digest food. While an acid suppressing drug may provide short term relief it does not address the root issue and may in fact worsen the problem. As we age stomach acid (hydrochloric acid) declines. Symptoms of low stomach acid frequently occur several hours after eating and can include a desire to eat when not truly hungry, feeling dissatisfied after eating, a sense of fullness after meals, abdominal gas, constipation and diarrhoea. Possible causes of silent reflux Stress, a lack of digestive enzymes, LOW stomach acid and inflammatory foods like gluten can all be at the root of silent reflux and a serious look at these factors should be considered. What to avoid Alcohol, tea, coffee, gluten and acidic foods including tomatoes and oranges should be reduced or eliminated to allow for healing. Recommendations to resolve silent reflux Make a slippery elm soothing drink three times daily. Or take a supplement. First port of call we advise in clinic. Drink chamomile tea. Chew DGL liquorice 20 minutes before each meal. Drink water in between meals, not with food. Volvic is recommended. Consider HCL. Consume bitter foods. Consume alkaline foods, including cider vinegar and lemons. Yes these have an alkalising effect on the body AFTER being consumed! Walk daily and practice deep abdominal breathing to oxygenate the abdominal area. Reduce stress factors. Ensure you are having restorative sleep. Create a healthy gut environment and heal the gut with a good quality probiotic.
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A Silent Public Health Crisis
Dr Carolyn Dean has called magnesium deficiency the ‘silent public health crisis.’ Magnesium a vital nutrient, is the fourth most abundant mineral in the body and is used in over 300 biochemical reactions. It is necessary for healthy bones, regulating blood pressure, restful sleep, muscle strength and vitamin D assimilation. Common signs of magnesium deficiency include – Muscle cramp or spasms Dizziness Poor memory No energy Low mood Depression Muscles weakness Heart issues Anxiety Weakness Confusion Insomnia Calcium deficiency Potassium deficiency Vitamin D deficiency Type II diabetes Magnesium burn Daily stress, exercise, alcohol and certain drugs deplete you of this most valuable mineral. Magnesium is just what you need when you lead a busy and demanding life but it is used up very quickly resulting in ‘magnesium burn rate’, the price you pay for stress! Modern farming methods have also depleted the soil of its natural magnesium, leading to depleted nutritional status of vegetables. Stores of magnesium need replenishing for protection, support, healing and recovery. It is one of the most common mineral deficiencies and research is showing how this can lead to poor health and disease. Magnesium to the rescue Magnesium is still used in hospitals in A&E in the treatment of heart conditions, eclampsia and asthma but should not just be used for acute care alone. Chronic conditions can also be successfully treated with magnesium. Magnesium calms the nervous system and regulates cortisol. That feeling of being heart-racey, nervous, wired-but-tired is a common complaint but can be alleviated quite quickly. Magnesium helps sleep. I find in practice a dose split between morning and evening is the best. If you have a stress-less day you are much more likely to sleep at night. If you understand that during the day magnesium can be used up due to stressors, arming yourself with a morning dose and replenishing in the evening makes sense. Magnesium deficiency reduces vitamin D effectiveness. Magnesium helps you activate Vitamin D into a form your body can utilise. The thyroid cannot function without magnesium. Alongside iodine magnesium is related to goitre or an enlarged thyroid gland. Magnesium is responsible for converting the inactive T4 thyroid hormone into the active form of T3. This is extremely important because the metabolism of your body cells are enhanced by T3, not inactive T4. Oral magnesium improves insulin sensitivity. Healthy insulin sensitivity is important for weight loss, PCOS and can prevent osteoporosis. Magnesium can reduce hot flushes by 50%, reducing inflammation and raised cortisol. Magnesium fuels cellular energy. Due to its high metabolic rate hormonal tissue requires more magnesium and is an ideal support for women suffering from PMS. Magnesium is an ideal muscle relaxant and can be really useful in sufferers of muscle tension, migraines and tension headaches. Magnesium can help an ailing heart. The heart has the highest requirement for magnesium of any organ, and with insufficient amounts the heart cannot function properly. High blood pressure, palpitations and atrial fibrillation may benefit from magnesium supplementation. One of the richest sources of magnesium is good quality dark chocolate, providing 176mg per 3.5oz bar. Other high magnesium foods include spinach, dark greens, broccoli, almonds, lentils, spirulina, chlorella and avocado. For therapeutic doses of magnesium ReMag liquid magnesium offers superior absorption. The recommended minimum RDA of magnesium per day is between 300mg and 400mg for adults. Half a teaspoon twice daily of ReMag provides the minimum RDA of magnesium. I love magnesium as it can make people feel better very quickly! It is one of my core staple supplements – half a teaspoon of ReMag twice daily in a little fresh orange juice. Calmness prevails:-) Antibiotics, diuretics and taking proton pump inhibitors for acid reflux can all interfere with magnesium absorption. Consider your intake of magnesium if you are taking any of these drugs.
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Not so pretty
The average women puts 515 chemicals on her body every single day without knowing. That is a pretty worrying statement and coupled with other environmental toxins it can be a heavy load. From the time you get up you may begin the daily ritual; shower wash, shampoo, conditioner, cleanser, toner, moisturiser, deodorant, body cream, body spray, perfume, make-up, nail varnish and perhaps a fake tan or a chemical laden sunscreen. Putting it on your skin does let it in. You only have to think of birth control patches and nicotine patches to know. These effective doses are absorbed in the blood stream and can prevent pregnancy and the desire for a cigarette. The Environmental Working Group published a combination of two studies in 2005 that found toxic chemicals in the umbilical cord blood of newborn babies born in 2004 in the US. They screened for more than 400 chemicals, and an astounding 287 toxins were detected within the umbilical cord blood of these newborns. Out of 287 chemicals, 217 were neurotoxins, and 208 are known to damage growth development or cause birth defects. What impact does this chemical storm have on your personal health? There is growing concern that the combined chemical burden which includes hormone disruptors, carcinogens and neurotoxins are partly to blame for the rise in reproductive issues and cancer among women. In 2013 The American College of Obstetricians and Gynecologists reported that there is robust evidence linking toxic environmental agents to adverse reproductive and developmental outcomes. In 2014, a non-profit organisation, Women’s Voices for the Earth commissioned independent lab testing on 4 types of Always sanitary pads. They found a number of carcinogenic and reproductive toxins including acetone, chloroform and styrene. Most chemicals found in beauty products have not been independently researched and so women are effectively guinea pigs. Keep in mind that this is a gradual toxic build up and herein lies the problem. It can be overwhelming and daunting scrutinizing every product but it is important to remember that the skin is the body’s largest organ and what goes on does go in. Think about what you use the most ie shampoo, deodorant, sunscreen, and where it is important to buy ‘clean’ products. Look for the cleanest ingredients in the following products – Shampoo Conditioner Anything you soak in or that soaks in you! ie; bubble bath, body lotion, sunscreen, face cream Products you should scrutinise, avoid or reduce use of – Talcum powder Baby wipes Baby products Hair dye Nail polish Perfume Bubble bath Deodorant Top ingredients to avoid – Parabens Formaldehyde Sodium Lauryl/Laureth Sulfate Phthalates Diethanolamine (DEA), Triethanolamine (TEA), monoethanolamine (MEA) Remember there are many more than this list. Think Dirty is a great App to learn beauty ingredients and shop clean. At Botanica we offer organic sanitary products, natural deodorants, skin care, make-up, nail polish, baby products and fragrance. Safer ways to feel and be pretty.
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Commit To Self-Care
“Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”– Parker Palmer Be kind to yourself. Commit to self-care. It is advice I often give in the clinic. Sometimes it is received with a slightly fazed expression, as though it may be the hardest thing to adopt. It is not selfish or indulgent to practice self care, but necessary, healing, freeing and enlightening. You may be surprised to hear that the NHS may soon be offering a pioneering treatment, Compassion Based Therapy which aims to make people be kinder to themselves. The human brain is wired to be soothed by care and compassion, we all desire to be loved and accepted. Part of the therapy involves taming your inner critic, learning to slow down your breathing, which is often short and shallow when one is anxious, and to bring compassion out for oneself. Dr Heriot-Maitland, co-director of Balanced Minds in London says we can learn to ‘benignly parent ourselves’, in the same way a distressed baby can be calmed by a mother’s soothing tone. This therapy is based on sound evidence, including the attachment theory, that we are born with an instinct to seek closeness. Part of self-compassion is also actually about being your ‘true self’. How many relationships are you in where you feel the need to be someone else for fear of not being accepted, perhaps even ridiculed or hurt? Clarissa Pincola Estes says, “…to be ourselves causes us to be exiled by many others, and yet to comply with what others want causes us to be exiled from ourselves.” Integration is an important part of life and something we all have to do. We have to live in harmony, sometimes with those we don’t perhaps naturally harmonise with, but we can learn from these relationships and perhaps see the good in those who challenge us. It is incredibly healing to be around people who are on the same wavelength. Your soul family. People who get, understand, empathise and love you for who you are. We bond with those who are caring and compassionate. When emotional self healing takes place and you start to honour yourself, honour for others follows. Be brave and be bold. Be yourself. Commit to self-care. ” There are days I drop words of comfort on myself like falling leaves and remember that it is enough to be taken care of by myself.” Brian Andreas
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Easy Raw Breakfast
Breakfast can be tricky. Sometimes you just don’t know what to have and in these situations it is easy to make an unhealthy choice. The body has been without fuel for perhaps 12 hours and I still believe breakfast to be one of the most important meals of the day. Children especially often go to school on empty calories in the form of a cereal. Many children love this breakfast and it can be adapted to suit their tastes. They particularly like it with bananas and strawberries. You can also add some Greek yoghurt. This breakfast is a powerhouse of enzymes, vitamins, antioxidants and minerals. Easy to make, you will feel virtuous for the rest of the day. GET THE EQUIPMENT This multi chopper is one of my most used kitchen gadgets. It is easy to clean, durable and fast.Perfect for this Easy Raw Power Breakfast, our famous Garlic, Chilli and Ginger Special and the seasonal Wild Garlic Pesto. GET THE INGREDIENTS Store cupboard Flax seeds or chia seeds Walnuts/almonds/brazil nuts Sunflower seeds/pumpkin seeds Desiccated coconut Coconut oil Prunes/sultanas/dates/raisins Honey (raw if preferable) Fresh Milk variation (not soya), kefir or apple juice Apples/pears/bananas/raspberries/blueberries/strawberries/blackcurrants/blackberries THE RECIPE – serves a very hungry person The night before ….. In your mini chopper add 1 tablespoon of flax or chia seeds 3 Brazil nuts (your daily RDA of selenium) 2 tablespoons of walnuts 1 tablespoon of almonds 1 tablespoon of sultanas Cover with 200ml of liquid (measurements on side of chopper). I used 100ml kefir and 100ml of apple juice. Stir and leave over night. In the morning …… ADD 1 chopped apple 1 chopped banana 1 tablespoon of coconut oil (I like to melt mine) More liquid if required BLITZ Sprinkle with coconut flakes and drizzle with honey The variations are wide and you can mix and match to your taste.
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Adaptability – the path to a happy life
The one trait that you may not realise can make you much happier is having the ability to adjust according to the given circumstance. Experts tell us it is vital for a satisfying life. “Our ability to have life satisfaction, to be happy [and] to have good relationships really depends on our ability to adapt,” says Guy Winch, Ph.D. a psychologist and author of “Emotional First Aid: Practical Strategies for Treating Failure, Rejection, Guilt and Other Everyday Psychological Injuries.” Everyone can learn to be adaptable. Adaptable people approach life differently People who are adaptable have coping mechanisms. What doesn’t bend breaks. Through the tough periods in life they will adopt new strategies and perhaps change their thinking. Adaptable people know their strengths We are all predisposed to certain character traits but the key is to play to your strengths, acknowledging where you have strength of character and where you don’t. This can serve you well. Adaptable people continue to refine and grow Life is all about growth. Being out of our comfort zone is empowering and emboldening. Discomfort isn’t always a bad thing! Adaptable people don’t wait for happiness It is not just about coping with the difficult times but seeking joy in simple things. Being appreciative about the current situation, adjusting to find meaning and joy in all life situations. “There is no such thing as bad weather, only inappropriate clothing.” – German proverb
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Spring Cleansing Smoothie
This fabulous quick recipe encompasses powerful health promoting ingredients. Anti-inflammatory, anti-allergy, detoxifying, immune-boosting and cleansing this amazing smoothie has a powerhouse of benefits. The perfect spring drink! The Recipe 1 cup of fresh chopped pineapple 1 small banana (or double the amount of pineapple) 1 tablespoon chia seeds soaked the night before in half a cup of pineapple juice, coconut milk (tinned) or coconut water. Stir to ensure seeds are soaking 1 or 2 teaspoons of raw honey 1/2 teaspoon of turmeric paste (see recipe here – turmeric golden paste) 1 lime, peeled and roughly chopped 1 cup of tinned coconut milk or coconut water Method Add all the ingredients to a blender and blitz
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