The first thing I hear anytime I analyze skin and mention to my client that their skin feels a bit dehydrated;  "I drink so much water!" However, it's not always about the amount of water we are consuming; it's more about the water reaching our cells. Do you drink tons of water every day but still your lips are chapped? Do you wake up (or walk around during the day) with bad breath? Are your nails soft, cracked, or brittle? Do you have achy, stiff joints? Itchy, scaly, flaking skin, or small bumps on the back of your arms or torso? These are all signs of dehydration, and the fix might be a few small adjustments to ensure that water is reaching your cells for full, proper hydration. 

Water (along with sunlight and oxygen) is a primary source of life and vitality. 99% of our molecules are water. Drinking enough water helps the body flush out toxins. Water is the lubricant for our body. It helps to absorb shock, helps to maintain the balance of fluids, transports nutrients around the body, supports proper digestion, maintains our body temperature, and so much more. Because our skin is an organ that is not an isolated, separate part of the body but an interwoven organ tied to all of the other systems, we know that proper hydration has a significant impact on our skin's health. 

Benefits of proper hydration for our skin include:

Improves skin elasticity
Improves the ability to heal
Reduces swelling and puffiness in the face
Reduces breakouts

Symptoms of chronic dehydration include:

Constipation
Dry, flakey skin
Chapped lips
Anxiety
Fatigue 
Frequent headaches
Constant muscle weakness
Allergies
Thirst
Reduced urination

But if we are drinking multiple liters of water every day, and still experiencing the symptoms of chronic mild dehydration, what gives? The answer to that is we may also be consuming lots of dehydrating items or that we may be taking in lots of water but aren't properly absorbing it into our cells.

Everyone experiences acute dehydration from time to time, but the real problem for our health and vitality is chronic dehydration, even if it is chronic mild dehydration. "The first signs of dehydration are brain fog and sleepiness; if you feel thirsty, you are already dehydrated." -Dr. Dana Cohen, functional medicine doctor and ½ of the fantastic duo who authored Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration.

When we are dehydrated, blood is thicker, and the heart must work harder to pump it. You are expending more energy. Blood is 83% water. A decrease in hydration by as little as 2% can have the same impact on blood vessels as smoking a cigarette! "But what if I have all of these symptoms, but I don't feel thirsty, maybe my body just doesn't need to drink that much water?"- an actual thought I have had in the past, haha! Our bodies are unique and incredibly adaptive. The body learns to suppress thirst when it is chronically dehydrated. 

Let's talk about what might be counteracting hydration. Diuretics are substances that increase urine flow, and with a high intake of diuretics, You can lose water and electrolytes. Coffee is a diuretic, alcohol is a diuretic, common, table salt, some medications are diuretics, and even many herbs (like in your herbal tea) are diuretics. Just because something is a diuretic does not mean it is "bad" - (except for ordinary table salt, sea salt is less processed and a much better option). But if we are consuming multiple diuretic substances, we need to compensate for that with additional hydration.  

What if you are doing all of this and still have classic signs of chronic dehydration? The answer may lie in something called "structured water." Structured water is a relatively recent discovery. Structured water is also known as gel water or "EZ" (exclusion zone) water. Dr. Gerald Pollack discovered EZ water; you can find his Ted Talk about how he discovered it here: https://www.youtube.com/watch?v=i-T7tCMUDXU. We all grew up understanding that water comes in three stages, liquid, gas (steam/vapor), or solid (ice). However, this discovery shows a fourth stage of water, a gel, also known as structured water.

Structured water: the biggest game-changer in hydration ever!

Structured water exists in all living cells, in both plants and animals. It has a unique structure, and it is three atoms of hydrogen, two atoms of oxygen, H3O2. Because of this unique structure, it conducts electricity very well, and according to Dr. Cohen, it is MORE hydrating than regular water. Much more hydrating than regular water. 

Ways that we can get more structured water:

1. Eating your water: consuming lots of fresh fruits and veggies.
2. Consuming bone broth 
3. Adding lemon or lime to water (these electrolytes increase gel water in the body)
4. Juicing and smoothies
5. Eating high-quality fats: coconut oil, butter, ghee, olive oil.
6. Incorporating chia seeds (that gel that builds around them, that's structured water!)
7. Eating seeds like pumpkin and sunflower
8. Adding a pinch of sea salt (these electrolytes increase gel water in the body)
9. Getting adequate sunlight or infrared light (light helps to build structured water in the body)

Now that you know the newest science taking place in the beautiful world of water note that it takes up to two weeks of proper hydration to start feeling the benefits. As you begin to hydrate properly, you may notice an increase in urination; this is a good thing! We should be getting up to urinate often. Our body needs movement! If you enjoyed this article and want to learn more. I highly recommend picking up a copy of Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration by 
Dr. Dana Cohen and Gina Bria. It is truly a life-changing book, chock full of useful information.

*Note the information presented here is for educational purposes only and should not be taken as medical advice. I am not a medical doctor; consult your medical professional for medical advice.

This post is the first in a six-part series of blog posts on lifestyle factors (other than diet) that affect the skin. This series covers breathing, hydration, mindset, environmental toxin consumption like water quality, air quality, pesticides, and herbicides, sleeping, and alcohol consumption.  

I decided to kick this series off with the foundation of life, breath. Breathing is something we often take for granted because it's something we do all day, every day. It is both non-voluntary but can also be voluntary. It's the one thing that we can't go for more than just a few minutes without doing! But, as most of us have started to see over the last few years, breath is so much more than what we previously thought it was. Controlled breathing indirectly stimulates the vagus nerve. The vagus nerve is a cranial nerve that connects our brain to almost every organ in our body. Breathwork has many scientifically-backed benefits, including reducing anxiety, insomnia, post-traumatic stress disorder, depression, and more! Studies show that breathwork reduces the stress hormone cortisol levels; it can lower blood pressure, improve brain focus, and support pain management! Breathwork is also a great practice to take up if you want to support your skin's health. Check out any professional breathwork facilitator on google, and you will notice they all have freakishly good skin.  

 My journey with breathwork related to the skin began with a breathwork workshop I went here in Denver. Immediately after, my skin felt ALIVE. It felt so healthy and looked glowy. I have had eczema on and off throughout most of my life. At this time, I was having a severe bout of it. The next day, my skin looked better, and I saw a massive decrease in the inflammation. Since then, I have incorporated some controlled breathing almost every day in my meditation practice because I truly believe it makes me feel and look my best.  

Breathing helps you release trauma and pent-up emotions. Here's where I am going to get more woo-woo. Based on my decade and a half of working directly with folks as they try to wrangle their skin issues, emotions manifest in many ways physically. One of these ways is on the skin. One of the many reasons I dealt with eczema was that fear is a driving emotion for me. Long story short, after doing some intense inner work (including breathing exercises), I started addressing the underlying fear, which helped heal my eczema.

Breathing increases blood flow to the neck and the face. Breathing improves digestion. It also helps support improved lymphatic flow. Of course, as previously discussed, deep breathing reduces cortisol (an increase in cortisol can negatively impact acne). Through all of these benefits, we see a significant glow-up for the skin! 

It is essential to note that there are two types of breathing; chest breathing and abdomen breathing. Abdominal or diaphragm breathing is the type of breathing we want to strive for. Belly breathing starts in the nose, moves to the abdomen as the belly rises, then falls as the breath exits the nose or the mouth. This type of breathing is where we receive the benefits. Shallow chest breathing is restrictive and can increase the stress response. So aim for that deep belly breathing.

Some of my favorite breathing exercises include:

Begin each breathing technique by finding a comfortable spot to sit with an alert but relaxed posture. Begin by noticing the breath where it is—inhaling through the nose, exhaling through the mouth. Start to deepen the breath, feeling the rise and fall of the belly. Bedding with a deep exhale through the mouth. 

Equal breathing: Inhale 1,2,3. Exhale 1,2,3. Repeat three times.

Triangle Breathing: Inhale 1,2,3. Suspend your breath 1,2,3. Exhale 1,2,3 Repeat 3 times.

Box Breathing: Inhale 1,2,3,4. Suspend your breath 1,2,3,4. Exhale 1,2,3,4. Repeat four times.

4-7-8 Breathing: Inhale 1,2,3,4. Suspend your breath 1,2,3,4,5,6,7. Exhale 1,2,3,4,5,6,7,8. Repeat 4 times.

Alternate Nostril Breathing or Nadi Shodhana: Place the middle finger of the right hand between the brows. Exhale 1,2,3. Use your right thumb to close your right nostril. Inhale through the left nostril 1,2,3. Close your left nostril with your right-hand ring or pinky finger. Open your right nostril and exhale 1,2,3. Close the right nostril. Open the left nostril inhale through the left 1,2,3. Repeat five times or more. 

Lion's breath (also helpful because this releases tension in the chest, neck, and face):

1. Take a deep inhale through the nose 1,2,3,4.
2. Open the mouth, stick out the tongue as far as possible, stretching the face, exhale with a big HAAAAA sound 1,2,3,4,5,6.
3. Repeat four times. 

*Note: Be cautious practicing controlled breathing if you have any respiratory issues such as asthma or emphysema. Before starting a new breathwork practice, consult your trusted medical professional to make sure it is right for you. One should not substitute the previous information in this post for medical advice or care as it is presented for educational purposes only. 
 

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Winter can feel cold, dark, and lonely, or it can be an invitation to align with the season and appreciate the beauty of it. Find the warmth and experience this time of year with ease by going within and doing work to soothe your mind and body in nurturing ways with a hobby or a project or connecting with loved ones. Permitting yourself to move slower is essential to re-emerge in the spring, rested and rejuvenated. During this time of year, our skin can feel dry. Humidity in the air outdoors drops with the temperature. We get a second punch as artificial heat in the house also creates a more dry climate. Below you will find my top tips to love on your skin and to enjoy the season! 


Supportive herbs
Herbal folk medicines are also known as "the people's medicine." I love herbal medicine because it is a fun way to feel empowered with your health! Be aware that there are contraindications with all plants to explore and decide if an herb is right for you.  


Marshmallow is highly anti-inflammatory, demulcent, and emollient, meaning it moisturizes tissue both internally and topically. It is deeply wound healing. Because of this, marshmallow is a fantastic herb for the skin! You could infuse oil for topical use (find my recipe here) or consume it internally in a tea. Unfortunately, the modern marshmallow is not medicine, but today's marshmallows do have herbal "roots." (Pun intended). According to the book Viable Herbal Solutions: 
 "Nineteenth-century doctors extracted juice from the marshmallow plant's roots and cooked it with egg whites and sugar, then whipped the mixture into a foamy meringue that later hardened, creating a medicinal candy used to soothe children's sore throats. Eventually, advanced manufacturing processes and improved texturing agents eliminated the need for the gooey root juice. Unfortunately, that eliminated the confection's healing properties as a cough suppressant, immune system booster, and wound healer." Today, marshmallows contain corn syrup or sugar, gelatin, gum arabic, and flavoring.


There are three parts of the oat plant with medicinal value; the actual oats, the seed in its early form before it becomes an oat, and the straw. Internally, oat is a star repairing tissue in the nervous system, and oat straw tea has become one of my go-to herbs when I feel anxious or stressed. It is even known to be beneficial for insomnia! Additionally, oat straw is rich in minerals that help to improve hair, skin, and nails. In tea form, steep overnight, and you can mix in other companion herbs to taste! 


Burdock is powerfully nourishing to the lymphatic system, a blood cleanser, highly detoxifying, and a potent anti-inflammatory. It is no surprise that skin conditions such as eczema, psoriasis, and acne! It may also relieve dandruff and improve your hair. Fun fact, burdock was the inspiration for the invention of Velcro! Burdock has tiny burrs, seeds with hundreds of small hooks. In 1941 the inventor of Velco was hunting with his dog in the Alps when he noticed these burrs kept getting hooked in his dog's fur. One thing led to another, he became obsessed, and 14 years later, he filed a patent. The root of the burdock plant is the part used medicinally, and you can brew this in a tea or take it in tincture form for the benefits described above! Burdock root is generally safe. However, large doses may stimulate the uterus, and of course, avoid if you have daisy/sunflower family allergies.


Nourishing foods
           Broth is a gut healing, mineral-rich cup of magic. 
Whether you incorporate vegetable or bone stock, homemade is going to be best. Vegetable broth feeds the body with essential minerals from organic vegetables and electrolytes, both highly restorative to all organs, including the skin. I like to make a big pot of vegetable broth once a week and portion it into jars so that I always have some on hand to heat up and drink some as a snack at some point each day.
           Butternut Squash is high in vitamin A and Vitamin C, two essential vitamins for healthy skin. Vitamin A is responsible for new tissue growth and for keeping the skin moisturized. At the same time, vitamin C is vital to the formation of new collagen! Butternut squash can be cubed and drizzled with a little oil and salt and roasted, or can be easily used to make a filling and delicious fall and wintertime soup or chili!
           Pumpkin Seeds are the quintessential snack for this time of year. They are chock-full of nutrients, including essential fatty acids (EFA's). EFA's are beneficial for natural skin lubrication, skin supporting and healing minerals like zinc and magnesium, as well as anti-aging antioxidants! '


Visit my blog for healthy skin recipes, including these foods and more at stratumaesthetics.com!
           
Humidifier
           One of the best ways to support healthy skin hydration is with a humidifier. Our skin has a natural layer of oil, lipids, and sweat on the surface that lubricates acts as a protective barrier, and holds moisture. This layer needs extra love during the colder months when the air outside is dry. We have indoor heating, which can reduce humidity in the air as skin-supporting air in your home becomes too dry. The skin has a more challenging time holding in moisture. 
A humidifier adds water moisture to the air. This added moisture supports the skin's barrier layer and improves sleep, reduces dry eyes, lubricates the nasal passages, and much more. Be sure to clean your humidifier regularly to prevent bacteria and other microbes!


Sleep
           Our body tends to crave more sleep this time of year. Unfortunately, for some, the change in circadian rhythms as the seasons change can increase insomnia. Practicing good sleep hygiene is crucial to healthy glowing skin. Skin can repair and regenerate the best as we are sleeping. Collagen production increases during the evening hours, and damage repair is activated. If we are not sleeping well, our body is using this regenerating energy elsewhere, and our skin suffers.

Oils to incorporate
           Oils are sacred and used for centuries to protect and lubricate the skin. Anointing oils in traditional cultures have been considered the dwelling place of the Gods. We have a long history with them because even on the most primal level, we know that coating our hide feels good! This coating feels especially good as the seasons' change. Applying oil helps to hold in moisture.  Different skin types benefit from different oil types, and some oils that help one skin type can be problematic for other skin types. As a rule of thumb, oily skin types naturally produce a fatty acid called oleic acid. They can be deficient in a fatty acid called linoleic acid.
In contrast, the opposite is true for dry skin types that are generally deficient in oleic acid. You can look up the oils' fatty acid profile in your skincare to see if an oil is right for you. It is essential to look at the overall formulation. For example, a moisturizer with avocado oil high in oleic acid may also pair with hemp seed oil high in linoleic acid and become a well-balanced formulation that will not affect some with oily skin in a negative way. Still, you know that overall, your oily acne prone skin will respond better to linoleic acid. Adding appropriate oils to your moisturizer, or as a final step to seal or lock in moisture, can make all the difference during the winter.


Eyes and lips
The skin around the eyes and the lips is thinner and more vulnerable this time of year as the air's humidity drops. Protect them with nourishing products like this eye cream and this lip treatment. 


Gentle exfoliation
           It may be tempting to want to remove "lizard skin" during the cold months. Still, I promise that overly exfoliating your skin too often or with harsh scrubs or acids will only make things worse. The skin may become even drier and more flakey; at this point, it's easy to think that you need to exfoliate even more.  Our uppermost layer of skin cells is often discussed as a dead layer and seen as unnecessary. This thought isn't quite right, though. In reality, healthy skin sloughs naturally and releases the top cells as necessary. If this were true, the millions who have never exfoliated would be walking around with loads of excess skin on their bodies. (I'm thrilled this is not a thing) These "dead" skin cells that remain on the surface are quite crucial for holding moisture in. Without them, the skin becomes dehydrated more quickly. 


Don't forget the body.
           Don't forget to moisturize the rest of your body! Just because you're wearing jeans and boots, it doesn't mean your legs should be scaley! I love applying a good body oil right after the shower. You can customize this with your favorite essential oils (vetiver and frankincense is a favorite blend for me)!   Check out this yummy body oil!


Move your lymph with massage.

           We tend to move less in the winter, which can stagnate our energy and our bodies.  Topical skincare is not enough for healthy skin. Moisturizers and serums, and eye creams can be very beneficial, but equally important is taking your beauty routine beyond skin deep. The lymph can is like the waste management system of the body. Lymph is a colorless fluid that similarly flows through the body as the blood flows just below the skin's surface like a river. It intertwines with our immune system and our circulatory system. Unlike blood, lymph doesn't have a pump. We do things like moving, breathing, and self-massage to keep this waste management system flowing, rather than pooling like a mucky, dirty pond. It takes toxins and debris and filters them out of the body. 30% of this system is in our neck and our head that; 's a large portion of our body! When this river isn't flowing, our skin can look dull, flakey, wrinkled, congested, dehydrated, and dry. Moving lymph through 10 minutes of self-massage will bathe the cells in the fresh, clean fluid. Still, it will hydrate the cells and increase blood circulation below the skin, making the skin appear brighter, younger, and more glowy. All you have to do is apply a skin-loving oil and gently massage. The massage should move from the inside of the face to the outside of the face. DO whatever feels right to you, but if you still feel confused, head over to stratumaesthetics.com and check out my video tutorials!


Cleansing

           Surfactants are molecules that spontaneously bond with each other to form sealed bubbles. WUT?? These are ingredients in almost every cleanser that are a type of detergent. They break up and break down oil to remove it from the surface and dry them to the skin. If your skin feels sensitive, tight, dry, one option is to skip cleansing and allow the skin to do its natural thang. I am not telling you to go to sleep with your makeup on, DO NOT do that. Instead, skip the cleanse step in the morning and instead swipe with a hydrating tonic or a hydrosol. I LOVE the Apoterra tonics both the neroli and the rose.   Another option is to oil cleanse.  Oil cleansing is a straight up game changer.  Oil attracts oil, so it acts like a magnet to pick up pollution, stale oils, sweat, makeup, anything on the surface of the skin that you want to remove.  Additionally, oil cleansers are free of surfactants so rather than breaking down the barrier of the skin, oil cleansers support the integrity of that barrier.   You can find my favorite oil cleanser here. 


Masking
           Face masks can be a great way to infuse the skin with bursts of concentrated active ingredients. Face masks can be nourishing, moisturizing, detoxifying, or exfoliating. During the winter, I enjoy increasing my skin's health and hydration with a nourishing and hydrating mask. Hydrating masks generally comes in the form of a gel base or cream base. These masks can be beneficial for all skin types, but don't forget ingredients are essential. Check the ingredients to make sure they are right for your skin type. As a rule of thumb, for oily, acne-prone skin, gel-based masks are more appropriate, and for mature or dry skin types, cream-based masks are more suitable. Finally, let's not discount good old reliable, Raw Honey. Honey is the OG of face masks and truly benefits all skin types. Honey gently exfoliates without disrupting the barrier layer, draws healthy hydration, deeply heals impactions, and destroys unwanted bacteria that cause breakouts!  My favorite honey mask can be found here. 


Baths! Keeping the body warm in cold months
           Baths or trips to the sauna increase the body's internal temp, which does wonders for our health and skin, especially when it's cold outside. 
Increasing this internal temperature increased blood circulation. Increased temperature helps to support the immune system in our skin, which fights off acne-causing bacteria. Bathing supports the nervous system and reduces stress. Stress signals hormones like cortisol, which can wreak havoc on the skin. Additionally, you can enhance your bath by adding minerals, and oils that support the skin.


Don't let the winter blues get your skin down.  All of these suggestions can be easily incorporated an your body will thank you for it.  And don't forget, spring is just around the corner! 

Marshmallow root was the first herb I fell in love with when I really started my journey down the plant medicine path…. Maybe because of my dry skin nature, and the fact that I live in the arid climate of Denver, the way that this herb hydrated both internally and externally when consumed feels so comforting.  Also… the word just sounds fun and leaves images of hot chocolate overflowing with marshmallows in my mind!  But the Kraft Jet-Puffed Marshmallows are quite different from the plant they get their namesake from. 


With the Latin name Althaea officinalis, marshmallow comes from the Malvaceae also known as the mallow family. This plant is native to most countries in Europe and grows in damp salt marshes. Marshmallow is a species of mallow, and you can find common mallow growing around Denver and it has many of the same healing benefits of marshmallow! Both the root and leaves are used as plant medicine both internally and topically.

Marshmallow root for internal use:

Marshmallow root is fantastic as a tissue supportive ingredient to add to a tea.  It is highly anti-inflammatory, and demulcent, meaning that it relieved internal irritation.  Marshmallow root is rich in a substance called mucilage.  Mucilage is a thick gooey glue-like substance that helps to form a protective film over mucous membranes.  This makes it very helpful for recovering from a cough, sore throat bronchitis, or other respiratory illnesses.   Marshmallow is beautiful to improve digestion and to get things going. Additionally, marshmallow may be helpful for repairing and fortifying the gut lining. (Hello eczema, acne, and other inflammatory skin issues!)  You can see first hand how yummy it is for this because after you steep this overnight for a morning beverage, you can see and feel the viscous/gelatinous consistency of the raw herb that is just so good for healing and moisturizing!


Marshmallow root for Topical use:

Marshmallow is a mucopolysaccharide-when broken down this word just basically means “many sticky sugars.”  Another term used for this is Glycosaminoglycans (you sometimes see this abbreviated as  GAGs)  This type of ingredient helps to provide structural support to collagen and elastin! Hold the phone, a plant can do that??  You bet!  It also means that these types of ingredients are also super healing to impaired skin.  Marshmallow is emollient, meaning it moisturizes tissue without clogging pores, and it is deeply wound healing.  This is basically a superstar for mature, dry, sensitive, red, and/or rashy skin, but also for acne, as don’t forget, acne is a sensitive skin issue.  

Unfortunately, the modern marshmallow we roast over a campfire is not medicine, but today’s marshmallows do have herbal “roots.” (Pun intended).  According to the book Viable Herbal Solutions: 
"Nineteenth-century doctors extracted juice from the marshmallow plant's roots and cooked it with egg whites and sugar, then whipped the mixture into a foamy meringue that later hardened, creating a medicinal candy used to soothe children's sore throats. Eventually, advanced manufacturing processes and improved texturing agents eliminated the need for the gooey root juice altogether. Unfortunately, that eliminated the confection's healing properties as a cough suppressant, immune system booster, and wound healer." This method was used until the mid-1800s, and today marshmallows are of course made with corn syrup or sugar, gelatin, gum arabic, and flavoring.

Its clear marshmallow is a heavy hitter to relieve inflammation, soothe, hydrate, and restore the body and the skin.  You can find marshmallow root in the Love Your Skin Facial this February!  Marshmallow is a lovely plant to grow in your garden.  If you want to incorporate marshmallow into your life more regularly, you can also purchase organic marshmallow root to incorporate into a tea blend at your local apothecary or online through a trusted source.  For a tea, it is best to leave the herb in water for 12 hours before drinking to fully extract all of the benefits.  

To make a marshmallow infused oil:

Start by choosing a shelf-stable oil.  If you choose an oil with a shorter shelf life, plan to use it before it turns rancid (rancid oils are going to cause way more problems on your skin than they are helping). You also want to do your research on this oil and be sure that it is appropriate for your skin type.  (Yes some oils are amazing and clarifying for acne-prone skin but that is a topic for another blog post). 

Ingredients:

1 oz dried marshmallow root coarsely chopped and/or ground
8 oz oil of choice
Cleaned quart-sized jar (if it is a clear jar it needs to be kept in a cool place out of the light)
½ oz 190 proof alcohol like Everclear (this can be purchased at your local liquor store). 
Cheesecloth
8 oz dark glass dropper bottle to transfer oil to

Directions: 

1. Coarsely grind the dried marshmallow root with a coffee grinder (this step is not necessary if the rood is already quite chopped, but it will allow for a more thorough extraction).  DO not grind too finely because it will be next to impossible to strain the herb through the cheesecloth and you will have sediment in your oil.  
2. Add ground herb to the bowl
3. Add ½ oz alcohol and mix (you can do this with clean or gloved hands)
4. The herb should feel cool and the consistency of wet sand
5. Let sit for around 3 hours
6. Add the herb to the jar
7. Cover with oil
8. Seal the jar and store it in a dark, cool, dry place for 2 weeks, shaking every two days. 
9. Strain the oil with the cheesecloth and add to the dropper bottle.  You can add and essential oil or two (some of my favorites for the skin include lavender, vetiver, rose, frankincense, carrot seed, or helichrysum essential oil)
10. Enjoy! 

*note this particular method should only be used for dry herbs.  I like this method because I feel that alcohol extracts the maximum amount of goodness from the herb, and it is less likely to become contaminated due to the preservative nature alcohol provides.  



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“Aromatherapy is shamanism for everyone.”  Kurt Schinaubelt Medical Aromatherapy, Healing with Essential Oils.

I’m not at this point, comfortable calling myself an herbalist yet... I’m not sure when that will be... Will it be when I have finished classes, when I feel comfortable in a clinical setting when I am recognized by the American Herbalist’s Guild as a Registered Herbalist?  The point is, I do not claim, at his point to be an herbal expert, but a student.  As a holistic esthetician, I have been using, studying, and teaching about aromatherapy for at least 14 years. I grew up totally smelling like tea tree and lavender all the time, as my mother is a Naturopathic Dr. and essential oils were one of the may plant medicines used in our house on a regular basis.   I’ve learned in my herbalism course that as far as herbal medicine goes, essential oils are the big guns.  Meaning they work really well, really quickly but aren’t as gentle as say a water infusion or decoction (teas), or an alcohol extraction such as a tincture.  This means that essential oils are best used in acute healing rather than chronically, and they should be used with intention.  It is best every once in a while to switch up the oil you use regularly, for example, if you use rose day after day- year after year in your skincare, your body gets somewhat overwhelmed by it, and you may consider switching seasonally.  Because essential oils are highly concentrated, haste must be taken especially when consuming them internally.  Our liver is responsible for breaking these components down and because of the high concentration it can be quite harsh on the liver.  Do consider this when your well-meaning but un-trained friend who is selling essential oils recommends drinking grapefruit juice essential oil every day in your water to lose weight.  (This was a true story when I went against my own better judgement and actually got really sick)!   I am personally wary of companies that do push toward daily internal consumption such as adding to your daily water because I do feel this is marketing toward consumption culture, and not toward the betterment of the health of all.  I will leave that point right there for you and not say anything further regarding internal use here. My point here is that just because essential oils come from the earth, it does not mean they are harmless. 

Essential oils are highly concentrated liquid plant compounds.  They are produced by plants as a means to defend themselves, to attract the correct pollinators, and to send warnings to fellow plants.  Clinical and medical use of essential oils began in the early 1900s, of course, the use of aromatic plants has been around for centuries.  Essential oils provide clinically proven physiological and psychological benefits.  The chemical intelligence of plants speaks directly to our systems, almost like we are all living on this earth synergistically! 

Chances are you have tried an essential oil or two, or maybe you have an entire collection! But what should one look for when choosing an essential oil to purchase?  Will any oil be fine? The truth is, not all oils are created equally, and there are different qualities of oils.  It does not just boil down to “Therapeutic Grade”. Today, essential oils are having a real moment, and there are definitely lots of options. I wanted to put together an easy to follow guide on how to purchase the right essential oils for therapeutic use (meaning to treat or prevent a condition).  This is for inhalation, topically, and those rare instances when you may consider internal use.  If you are purchasing to make cleaning products, which essential oils are freaking amazing for, the following is not as important.  

These items should always be available either on the bottle, on the website, or easily by contacting the vendor. 

1. Organic

Because essential oils are so highly concentrated it’s very important that you purchase only organic essential oils for therapeutic use. Otherwise, along with concentrated plant material you will also be receiving concentrated herbicides and pesticides, AKA poison.  

1. Extraction method

There are multiple ways to extract the essential oil from the plant. Each plant has its own best extraction method, and this is not a one size fits all endeavor.   Distillation is a very clean method using both temperature and pressure for extraction.  Cold pressing is also a clean method using two marble slabs to press the oil from the plant.  CO2 extraction uses CO2 gas which turns to liquid in a pressurized chamber, as this pressure also breaks down the cell walls of the plant, the liquid CO2 extracts, then turns back into a gas and the sticky resin is left over. Solvent extraction is also known as “absolute”  (such as Rose Absolute).  This is done by using a liquid chemical to extract, in the case of essential oils, alcohol, hexane, ethanol, ether, methanol or even petroleum may be used.  Solvent extraction should never be used therapeutically (including topically) as there will always be some trace of the solvent left over. 

1. Country of Origin

This is important because the climate and soil conditions can alter the plant.  French lavender is different than English lavender and even has a different scent.  While English lavender is considered safe during pregnancy, Spanish lavender is known to be contraindicated.  

1. Botanical Name

The two-part Latin name of a plant is an exact description of what plant you are dealing with, every single plant on earth has a Latin botanical name.  This helps avoid any confusion as the common name for a plant can vary depending on who is talking about it. 

1. Part of the Plant Extracted 

This is important because different parts of the plant have different chemical constituents and different benefits. For example, cinnamon leaf is a stronger more intense cinnamon aroma, while cinnamon bark is spicier and can be more irritating on the skin.  They have different energetics to them and can be used differently for emotional purposes. 

What Else?

If these five factors are present, chances are, the vendor you are dealing with is better than most.  Finding a vendor you trust is important.  Other factors to consider include the environment the plants were grown in, you will most likely not find this listed on the bottle of course, but you may find some education on this from your vendor.  Storage of the oil, you want to purchase oils that are in dark, glass bottles. Avoid oils sold in plastic bottles or clear bottles.  Essential oils will degrade plastic, and light shining through a clear glass will oxidize the oil.  Always avoid fragrance or perfume, these compounds can be endocrine-disrupting, cancer-causing, and aside from that, they have totally hijacked our olfactory system changing our sense of smell! Avoid an “essential oil” labeled as an unnatural scent,  like a sugar cookie- there is not a sugar cookie essential oil, unfortunately.  I mention this because I have actually seen a “sugar cookie essential oil” on the store shelf! EEEK!   Avoid oils that have been adulterated by adding synthetics or blending with additional low-quality oils, mixing with a carrier oil, and not disclosing this information. 


Therapeutic Grade, and Pure


The terms “pure” and “Therapeutic Grade” can be confusing… of course if an essential oil is not pure it is not of good quality, it has been adulterated in some way.  The confusion comes in because there is no standardization for labeling essential oil as pure.  Just because it is labeled pure, does not mean it is high quality.  You have to trust the vendor by doing research, and checking for the 5 items in the above list.  The same goes for the term “therapeutic grade.” Generally, this is an agreed upon term in the industry that all of the above factors are followed, but not always.  Some clinical aromatherapists feel skeptical of companies that use this term.  I will leave that up to you to decide but again, do your research, rather than blindly trusting the term.  Once you start to use high-quality essential oils regularly your nose will be your biggest asset, just by sniffing a sample or a tester you can start to tell what is good and what is not.  

Final Thoughts

Just like with skincare, be careful of Amazon because you can’t be sure if care has been taken or if they are adulterated.  Amazon does not vet their vendors or the products they sell.  There is no guarantee that what is in the bottle is what is listed on the label.   I carry a small but growing selection of essential oils that I have vetted in both my brick and mortar and my online shop.  You can view them here.  

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Follow the directions below to be sure you are correctly using your stone.  

I love this skin-healthy paleo and vegan recipe as a holiday side dish or as a main course on a chilly fall evening.  

For me, the star of this dish is the brussel spouts, mostly because they are one of my favorite foods.  Brussel sprouts are high in vitamin C which is a cofactor in the natural production of collagen, it also help to protect the skin from UV radiation.  Cruciferous vegetables, like brussel sprouts contain compounds that may be anti-inflammatory, this is beneficial for every skin issue. They also contain high amounts of alpha-linoleic omega 3 fatty acids, our body needs a higher amount of these types of omega 3 fatty acids than the type found in fish, and brussel sprouts pack in a large amount.  Omega 3 fatty acids protect the cell membrane assisting in smooth, supple, firm skin.  

Sweet potatoes are rich in beta carotene which converts to vitamin A when consumed, this is beneficial for cell growth and regeneration. This translated to vibrant, glowing skin.  Vitamin E and C in sweet potatoes are both strong antioxidant that help to reverse damage like dark spots and fine lines.  

Pecans are rich in zinc, one of my favorite nutrients for healthy skin.  Zinc is a powerful immune system support that helps to control excess inflammation plus regulates oil production and cell turnover, all of these functions help to reduce acne is a powerful way!  

Cranberries are again rich in vitamin C which in addition to supporting collagen production and being an antioxidant, helps to reduce inflammation and support the immune system! I like to use fresh organic cranberries to roast in this dish as it is less sweet and does not contain sulfites or sugar, but these aren't always available so look for some without these additives.  

Avocado oil is used as it is a healthy oil that has a higher flash point.  Olive oil has a low flash point and oxidizes in high temperatures, this can have negative results and is best consumed raw.  

I hope you enjoy!  If you make it, tag me so I can see your beautiful creation! 

Servings 2-3 | Prep Time 10 min | Total time 40 min

INGREDIENTS
1 medium sized sweet potato cubed
½ lb brussel sprouts halved
½ C fresh or dried cranberries
½ C pecans halved
3 TBSP avocado oil
3 TBSP pure organic maple syrup
½ tsp pepper
½ tsp onion powder
¼ tsp dried sage powder
3 sprigs of fresh rosemary
½ tsp pink Himalayan sea salt to taste
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DIRECTIONS
1.Preheat oven to 425 degrees. 
2.Combine cubed sweet potato, halved brussel sprouts, cranberries, and pecans in a baking dish.
3.Drizzle avocado oil over the top
4.Add pepper, onion powder, and sage.
5.Roast for 20 minutes
6.Gently turn ingredients, add maple syrup and rosemary sprigs. 
7.Continue to roast for 10 minutes or until vegetables are slightly browned. 
8. Add sea salt 
9. Serve warm

A resounding theme in 2020 has been the lungs and respiration. From the international respiratory virus pandemic to George Flloyd and his last words, “I can’t breathe,” to the horrific fires all over the western United States. Interestingly grief and sadness are emotions often associated with the lungs.  
 
The lungs and skin are intimately related in many facets of medicine.  They are the only two organs that are directly exposed to atmospheric oxygen!
 
Does the skin breathe? Yes, it does! One of the main functions of our skin is respiration. It has been known since 1851 that atmospheric oxygen is taken up by the human epidermis. There are various cells in the skin that uptake oxygen and expel carbon dioxide.  
The skin cells require oxygen that they receive both from the atmosphere around them and the lower layers of the skin. Of course, because we are not amphibians, the contribution to total respiration is negligible. It is not the same action as when we inhale oxygen and exhale carbon dioxide. There is a robust connection between the lungs and the skin. They are the only two organs that are directly exposed to atmospheric oxygen!
 
Generally, the liver and the entire digestive system are intimately related to various acute skin issues. Traditional Chinese, Ayurvedic, and Western herbal medicines all regard a powerful connection between the lungs and the skin. Additionally, a study published in the Journal of Investigative Dermatology found that the amount of pollution women were exposed to correlated with the depth of wrinkles! We know that pollution and smoking damage the skin and weaken the lungs, and put us at risk for illness. Working to reduce our carbon footprint is one hugely important thing we can do to help restore the air, but on a more immediate basis, there are things we can do to support our lungs right now.  
 
Western herbs for lung support:
 
Thyme: A natural expectorant meaning it breaks up congestion and treats coughs, this herb is antimicrobial and helps to fight off infection.  Thyme tea with honey is fantastic! (contraindicated during pregnancy)
 
Elecampane:  Part of the sunflower family, this beautiful tall flowering plant is a favorite of many! This is a very strong expectorant helping to relieve mucus and congestion and soothing for coughs. This makes a lovely tea or can me infused into honey! (contraindicated during pregnancy and breast feeding)
 
Yerba Mansa: is one that can be used during pregnancy and is fantastic for cold and flu season. This beautiful herb can help to reduce congestion and inflammation in the mucus membranes!  This can be prepared as a tea or a tincture for lung support!
 
My favorite essential oils to diffuse for lung support:
 
Ravintsara: I can’t talk about this essential oil enough.  Inhaling it completely clears the respiratory tract.  It is powerfully antiviral and decongestant. 
 
Rosemary: breaks up congestion as well as reduces inflammation.  Bonus:  rosemary is also known to boost brain power!  I diffuse this often while I am working!
 
 
What are you doing to support your lungs and to support your skin?  Share in the comments!

Restorative Fire Cider Recipe Fire Cider is a fold herbal remedy popularized by herbalist Rosemary Gladstar, but has been made for generations as a general health tonic, and is especially helpful to boost immunity during cold and flu season.  It helps to warm the body, aids digestion, lowers blood sugar, boosts metabolism, antioxidant, anti-inflammatory, and more! 







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Ingredients

• organic unfiltered raw apple cider vinegar
• 1 medium onion, chopped
• 10 cloves of garlic, crushed or chopped
• 1/2 cup freshly chopped horseradish root
• 3 organic jalapeño peppers, chopped
• 1 organic lemon, zest, and juice
• 1 medium organic orange, sliced
• 6-8 sprigs of fresh rosemary (dried will do if you don't have fresh)
• 3 Tablespoons peeled and chopped ginger root
• 2 Tablespoons freshly chopped turmeric root (1 Tablespoon turmeric powder if you don't have fresh)
• 1/4 teaspoon cayenne powder
• 2 Tablespoons whole peppercorns
• 1/4 cup dried whole elderberries
• 1/4 cup raw  local honey

Less is more here, since you're trying to get people to visit your site.

1. Add elderberries, peppercorn, ginger, horseradish, onion, garlic, jalapeño peppers, lemon zest, orange, and juice, rosemary, turmeric, and cayenne powder into a one quart-sized mason jar. 
2. Cover ingredients with Apple Cider Vinegar, be sure to completely submerge to prevent it from going bad.
3. Shake the jar and place it in a cool, dark place. Every two days, shake it again.
4. Allow to do its magic for one month, at the end of the month, strain the liquid and transfer to a clean jar.
5. Add honey to the liquid.
6. Taste your fire cider and add more honey if needed until you reach your desired sweetness.
7. Store in a sealed container in the refrigerator or a cold, dark place.
8. Drink 1-2 Tablespoons daily or when needed.