7511 MEN Guide to Healing Herbs by Ogden Publications Marketing

50 “Study after study suggests that everything from cardiovascular disease to skin problems can be the result of unchecked inflammation in the body.” VALERIE LATONA, PAGE 50

GUIDE TO HOME HERBALISM Learn these herbal medicine-making basics. 10 HOUSEHOLD USES FOR TEA TREE OIL Put the power of tea tree oil to work around the house. 9 HOUSEHOLD USES FOR WITCH HAZEL Treat a wide variety of skin ailments with this herb.

ON THE COVER Guide to Home Herbalism 8 Reduce Inflammation 50 8 Anti-Cancer Herbs 56 Preserve Your Herbal Harvest 91

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Body & Soul

Back to Basics

8 HOUSEHOLD USES FOR TURMERIC Capture the healing power of turmeric with these remedies. 10 HOUSEHOLD USES FOR CINNAMON Embrace cinnamon, with its distinctive taste and aroma.

HOMEMADE HERBAL FACIALS 18 Add these face cleansers, toners and masks to your beauty routine. HERBAL HAIR CARE Try these herbal tips and recipes on your hair.

BEEFRIENDLY BEAUTY TIPS Pamper skin with sustainable bee products.

Herbal Wellness 16

75 SAFE AND EFFECTIVE HERBAL REMEDIES 26 Stay well with gentle, less expensive alternatives to pharmaceutical drugs.

NATURE’S MEDICINE CABINET 30 Keep these foods and herbs handy to tackle almost any minor injury.

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36 MEDICINES IN YOUR SPICE RACK 36 Turn to these remedies likely already available in your kitchen. ESSENTIAL HERBS FOR EVERY AGE 40 Our herbalist breaks down the best herbal remedies for your age. READERS, DIGEST 46 Keep your stomach happy with these healthful digestion tips. NATURAL WAYS TO REDUCE INFLAMMATION 50 Use these diet and lifestyle tips to ease chronic inflammation. ALL ABOUT ANTICANCER HERBS 56 Get definitive answers on what herbs can help prevent cancer. GROW YOUR HEART HEALTH 58 Use these lifestyle and diet tips to reduce your risk of heart disease. SPICE AWAY SORENESS 61 Turn to these foods and herbal remedies for natural pain relief.

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20 GET BETTER FASTER 65 The right foods and herbs can fight common colds and flu.

Food Smarts HEALING SOUPS Embrace wellness with these tasty, nutritious soups. SUPER NUTRITION, SUPER PRICE Give your health a boost with these affordable superfoods. THE SECRET SCIENCE OF FOOD SYNERGY Double the power of nutrientrich foods by pairing them.

HOW TO BE A SEED EATER 78 Add nutritious seeds to recipes for a tasty health boost.

GROWING, HARVESTING AND USING BASIL Basil has a multitude of uses and health benefits. GROWING, HARVESTING AND USING LAVENDER This aromatic herb is a perfect addition to your garden. GROWING, HARVESTING AND USING ROSEMARY Grow rosemary for numerous culinary and health benefits. STRESSREDUCING TEA GARDEN Grow your own stressrelieving herbal teas. HERB PRESERVATION GUIDE Learn how to preserve the healing properties of herbs.

Healing Gardens GROWING, HARVESTING AND USING MINT Discover the health benefits of easy-to-grow mint.

INSIDE THIS ISSUE HERB INDEX TO YOUR HEALTH

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8 Household Uses for Turmeric Treasure this golden spice for its health-boosting properties, as well as its myriad other uses. BY G I N A D E B AC K E R A STAPLE IN AYURVEDIC and Chinese medicine, turmeric is one of the world’s most versatile herbs. When ground, turmeric’s rhizome (underground stem) yields a vibrant yellow powder that’s abundant in health-boosting properties—as little as 1⁄4 teaspoon a day has measurable healing effects. This powder also makes a wonderful addition to homemade body-care products, home crafting and— most deliciously—cooking. A member of the ginger family (Zingiberaceae), turmeric stains whatever it comes into contact with so use it with caution.

Terrific Turmeric ANTIINFLAMMATORY: Chronic inflammation can stress and injure cells, which in turn can trigger disease—everything from heart disease and cancer to joint issues and skin problems. Curcumin, the active substance in turmeric, lowers the levels of two enzymes in the body that cause inflammation.

REDUCE ARTHRITIC PAIN: Turmeric may be effective at relieving osteoarthritis pain, as well as reducing swelling. Curcumin is often combined with bromelain or piperine (found in black pepper) to help increase its absorption in the body. Doctor Andrew Weil recommends 400 to 600 mg of standardized 95 percent curcuminoids, three times a day for patients with arthritis.

ANTIFLU: Mix the following ingredients to make a deliciously warming turmeric toddy to prevent and treat cold and flu: 12 ounces hot water, 1⁄2 teaspoon turmeric powder, 1 teaspoon fresh grated ginger root, 2 pinches cayenne powder, 1 tablespoon honey, juice of 1⁄2 lemon. Drink up to three times a day. You can also sprinkle turmeric powder over a slice of honey-drizzled toast.

SKIN POULTICE: Use turmeric powder to make a poultice to treat skin inflammation. Mix 1 tablespoon ground turmeric with enough water to form a paste. (For a more powerful poultice, add a little curcumin

extract.) Spread the paste between two strips of gauze and place on the affected area and cover with an elastic bandage. Change daily.

BRIGHTEN TEETH: Mix 1⁄2 tablespoon dried turmeric powder with a small bowl of water to form a thick paste. Apply paste to toothbrush and brush as normal. Rinse well.

FACE MASK: Turmeric is wonderful for skin. Use it to reduce signs of aging, decrease the appearance of dark circles and clear up acne. Combine 1⁄4 teaspoon turmeric with 2 teaspoons flour, a few drops honey and a few drops water. If it’s too thick, add more water; if it’s too thin, add more turmeric or flour. Massage paste into skin using circular motions, let sit for 10 minutes and then rinse with a warm wash cloth.

DYE EGGS: Harness turmeric’s staining powers to naturally dye Easter eggs. In a saucepan, bring 2 cups water and 2 tablespoons ground turmeric to a boil, then let simmer, covered, for 15 to 30 minutes. Remove from heat and let cool to room temperature; strain. To use, pour mixture into a glass jar, stir in 2 tablespoons white vinegar and submerge hard-boiled eggs until they’ve reached the desired yellow.

CURRY: Turmeric’s most commonly used in curry. For an inexpensive recipe, visit motherearthliving.com/ potato-peanut-curry.

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10 Household Uses for Cinnamon Embrace cinnamon, with its distinctive taste and aroma, all around the house this season. BY V I C TO R I A P I TC H E R CINNAMON IS COMFORTING TO US —and for good

Spice Smart

reason. It boasts anti-inflammatory and antibacterial properties. Studies have shown it can lower cholesterol and possibly treat some infections. Keep cinnamon—specifically cassia cinnamon—stocked in your spice cabinet and use it for everything from soothing upset tummies to taming troublesome pests.

SCENT OF THE SEASON: In a reusable squirt bottle, combine water with a few drops of cinnamon essential oil. Spray in any room to eliminate odor.

MASSAGE MAGIC: This lightly scented oil can aid in a relaxing massage. Combine 1⁄2 cup almond or sesame oil, 1⁄2 teaspoon ground cinnamon and 1⁄2 teaspoon pure vanilla extract in a clean container. Shake oil gently before using. You can use it as a bath oil, as well.

STOMACH SOOTHER: Cinnamon contains catechins, which can help relieve nausea. To make cinnamon tea, boil 1 teaspoon cinnamon bark in a cup of water for about 10 minutes. Strain and drink. Do not drink cinnamon tea during pregnancy.

BRAIN BOOSTER: Cinnamon may help enhance cognitive function and memory. When studying for a test, waft cinnamon essential oil under your nose or sip cinnamon tea.

PAIN RELIEVER: Studies have shown cinnamon inhibits prostaglandin—a hormonelike substance that contributes to muscle contraction and relaxation. Drink cinnamon tea or take a cinnamon tincture.

ATHLETE’S AID: To help kill athlete’s foot fungus, soak your feet in cinnamon tea. To make such a foot soak, boil water and add a few cinnamon sticks. Soak feet for a few minutes each night.

HAIRLINE HELPER: Discourage hair loss and promote hair growth with this homemade hair mask. Warm 1⁄2 cup olive oil in a bowl. Add 1 teaspoon cinnamon powder and 1 teaspoon honey, and stir. Work mixture into scalp and leave in for 15 minutes, then wash hair as usual. Note: If you are already treating hair loss, consult your doctor first.

DIY BRONZER: To make an all-natural bronzer, combine cinnamon, cocoa powder and cornstarch until you have a color that suits you (more cornstarch for a lighter color and more cocoa powder for a darker color). Add plain, unscented lotion and mix well. Store in a clean jar with lid.

ANT ELIMINATOR: Sprinkle powder along windowsills to deter ants. Replace if it gets wet.

DIY DIFFUSER: Mix 1⁄4 cup almond or olive oil with 20 to 25 drops cinnamon essential oil in a glass container with a narrow opening. Place four or five reed diffuser sticks in container. Refresh the scent every few days by flipping the sticks.

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Digestive Tea The herbs in this formula relieve cramps, bloating and flatulence. 1 tablespoon peppermint leaves 1 teaspoon fennel seeds 1 teaspoon anise seeds 1 teaspoon cinnamon chips ½ teaspoon cardamom seeds 2 cups water

1. Combine herbs in a clean jar. 2. Boil water; remove from heat. 3. Add 1 to 2 teaspoons of herb blend per cup of hot water. Cover and steep for 20 minutes. Strain and enjoy before and after meals. Adapted from 500 Time-Tested Home Remedies and the Science Behind Them by Linda B. White, Barbara Seeber and Barbara Brownell Grogan, available at motherearthliving.com/shopping.

Tummy Rub for Pain and Bloating This oil blend relieves intestinal upset in adults and children. 2 tablespoons olive oil 2 drops peppermint essential oil 2 drops basil essential oil 2 drops lavender essential oil 2 drops ginger essential oil

1. Blend ingredients in a jar. 2. To use, lie on your back and massage 1 to 2 teaspoons of the mixture onto your belly in a clockwise direction. Cover with a damp cloth and a hot water bottle or heating pad. 3. Cap and store leftovers out of reach of children. External use only. VARIATION: Add 8 to 10 drops of any one of these essential oils to olive oil, then use as directed.

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EAT BENEFICIAL BACTERIA

To work properly, bodily systems such as the skin, upper respiratory tract and digestive tract team with mutually beneficial bacteria and fungi. Our intestines alone are home to up to 500 bacterial species—these “gut flora” outnumber our own cells by a factor of 10. They aid digestion and absorption of food, discourage colonization with disease-causing microbes, and promote immune system health. Laboratory research suggests that gut microbes protect against autoimmune disease and inflammatory conditions. Disturbances in gut microbes have been linked with inflammatory bowel disease, obesity and diabetes. Probiotics are live microorganisms such as bacteria and yeast that, when consumed, offer many numerous health benefits. These come in the form of fermented foods (such as yogurt, kefir, sauerkraut, kimchi, miso and tempeh) and even supplements. Most of the research has focused on strains of the Lactobacillus species. For instance, studies have found some strains treat and prevent certain types of infectious diarrhea such as traveler’s diarrhea and rotavirus infection in children. A 2010 review of 10 studies found probiotics helpful in managing IBS. Probiotic supplements and active-culture yogurt can also reduce the risk of antibiotic-associated diarrhea. Consumption of fermented dairy products such as yogurt can also relieve constipation and may reduce the risk of colon cancer. DRINK UP

Water is an essential part of our diet. Among water’s many functions, adequate amounts promote regular bowel movements and prevent constipation. In fact, low fluid intake predicts constipation more reliably than low fiber. The Institute of Medicine recommends men consume an average of 3.7 liters (about 4 quarts) daily and women drink 2.7 liters (about 3 quarts) a day. However, you don’t really need to track your water intake. In the absence of extreme old age (when thirst mechanisms weaken) and serious illness, thirst is a good guide. SAY “OM”

In other words, manage stress. The intestinal tract is exquisitely sensitive to it. Stress activates our sympathetic nervous systems (fight or flight) and dials down our parasympathetic nervous systems (rest and digest). When we’re stressed, blood flow to the gut decreases, saliva dries, enzyme secretion diminishes, small intestinal motility slows and large intestinal motility speeds up. The net effect can be poor digestion, abdominal discomfort and, with more severe stress, diarrhea. Anxiety and stress correlate with irritable bowel syndrome (IBS), a condition marked by abdominal pain, bloating, diarrhea and/or constipation. Preliminary research suggests that a technique known as mindfulness-based stress reduction (MBSR), a therapy that blends yoga and mindful meditation, can ameliorate symptoms of IBS. For more information, see mindfullivingprograms.com/what MBSR.php. Psychological stress also plays a role in peptic ulcers. From about 1950 through the mid-1980s, doctors thought psychological stress was the main cause of ulcers. Then blame shifted to the bacterium Helicobacter pylori, and the main treatment to antibiotics. Today most physicians have come to a middle ground, recognizing that stress sets the stage for and perpetuates ulcers. Other important factors include smoking, alcohol consumption and the use of nonsteroidal antiinflammatory drugs such as ibuprofen.

Heal with Herbs For centuries, chefs and traditional healers alike have recommended DIGESTIVE BITTERS to pique the appetite and spark digestive juices. Aperitifs—alcoholic drinks taken before a meal—include “bitters,” which contain herbs such as gentian, cascarilla, orange peel, cardamom, coriander and juniper. Another tradition for jump-starting digestion is eating a salad of BITTER GREENS—such as endive, arugula, dandelion leaves and radicchio—or an appetizer of ARTICHOKE LEAVES. Artichoke, and even more so its botanical cousin MILK THISTLE, also supports liver health. Artichoke leaf extract and milk thistle extract both reduce symptoms of dyspepsia (a vague term for digestive difficulties with symptoms such as nausea, heartburn, bloating and discomfort) and irritable bowel syndrome (IBS). FENNEL provides a host of digestive benefits. It acts as a carminative (helps expel gas), antispasmodic (to relieve painful cramping), anti-inflammatory, digestive bitter and antinausea herb. After a meal, try chewing a few fennel seeds to

improve digestion. You might create a tasty digestive-enhancing herbal blend of dried fennel seeds, anise seeds and caraway seeds. To counter indigestion, chew 1⁄8 to 1⁄4 teaspoon of the seed blend. PEPPERMINT possesses antispasmodic, carminative, antinausea and analgesic effects that resolve many digestive complaints. If tension has caused a headache and intestinal distress, peppermint may remedy both issues. Peppermint oil capsules have been shown safe and effective in children and adults with IBS. A combination of peppermint and caraway oil also relieves dyspepsia. Look for peppermint products that are enteric-coated, which can survive the acidic stomach then break down in the small intestine. Other mint-family herbs such as spearmint, lemon balm, catnip and basil may also reduce painful cramping and gas. GERMAN CHAMOMILE is a traditional digestive remedy, readily available as a tea. Slightly bitter and anti-inflammatory, this herb

has been successfully combined with herbs such as peppermint and milk thistle for managing dyspepsia and IBS. GINGER is one of my favorite medicinal and culinary plants. It’s warming, anti-inflammatory, analgesic and the best-researched herb against nausea. Studies show it counters motion sickness, postoperative nausea and vomiting, and nausea of pregnancy (pregnant women should take no more than 1 gram a day). Lab studies show ginger might prevent stomach ulcers caused by nonsteroidal anti-inflammatory drugs. SLIPPERY ELM BARK and MARSHMALLOW ROOT spell relief for inflammation anywhere in the intestinal tract. You can make tea from either plant. You can also take encapsulated powdered slippery elm or mix powdered bark half and half with oats to make a soothing cereal (add minced ginger to counteract nausea and enhance taste). Tea made from red and black RASPBERRY—the leaves and roots— is a traditional diarrhea remedy.

LINDA B. WHITE is a Denver-based doctor, writer and lecturer. Her latest two books are Health Now: An Integrative Approach to Personal Health and 500 Time-Tested Home Remedies and the Science Behind Them, available at motherearthliving.com/shopping.

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8/27/18 3:30 PM

Curried Celery Soup Most of the ingredi-

Protect Your Heart, Prevent Cancer The Hearty Four Bean Soup (at right) is one of my favorite foods, especially on cold winter days, and knowing its many health benefits makes it all the more appetizing. Besides being an excellent source of heart-healthy fiber, beans are rich in daidzein, genistein and other plant compounds that can help prevent heart disease. The ingredients of this soup also could help reduce your risk of cancer. The Journal of Nutrition reported that an increased intake of genistein and daidzein in soybeans lowered the incidence of prostate cancer as much as 58 percent in a study of 200 Japanese men. Although soybeans commonly are touted as a superior source of these useful compounds, almost all edible beans contain them. Many beans—including chickpeas, yellow split peas, black turtle beans and lima beans—contain even more genistein than soybeans, according to an analysis of 75 bean varieties conducted at the University of Michigan. The anti-cancer and heart-protective properties of garlic, onion, turmeric, and red and black pepper make these ingredients essential to my bean soup. Turmeric, a powerful antioxidant vying for super-herb status, also aids digestion and boosts memory. Benefit from its healing properties with our Turmeric Yogurt Soup on page 68.

What’s On the Menu? To find out what anti-arthritic chemicals are contained in each of the Curried Celery Soup ingredients, go to Jim Duke’s Multiple Activities Menu (MAM), available free from the USDA. (Visit www.ars-grin.gov/duke/dev/all.) If you want to know the anti-arthritic chemicals in onion, for instance, just type in “onion” and “arthritis.” Within seconds, you’ll have a list of the onion’s dozens of anti-arthritic chemicals. You can do a similar search using any one of thousands of different herbs and 100-some different ailments. JAMES A. DUKE, a botanist and former USDA researcher, is widely considered one of the world’s leading authorities on healing plants. He is the author of more than 20 books and hundreds of articles on the healing powers of plant medicine.

web extras

Homemade soups and stews provide wholesome ingredients needed to energize and replenish our bodies during winter. For even more healthpromoting soup recipes, including a Black Bean Chili, Three Sisters Soup, White Bean and Kale Stew, and Faux Chicken Soup, visit motherearthliving. com/soups-and-stews.

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ents in this healing soup work to soothe arthritic pain. After each ingredient, I’ve listed at least one anti-inflammatory compound. For a complete list of these compounds, visit my Multiple Activities Menu. (See “What’s on the Menu?”)

Many beans, including chickpeas, yellow split peas, black turtle beans and lima beans, are rich in heart-healthy genistein.

Hearty Four-Bean Soup When I have enough beans on hand, I make a seven-bean version of this soup. Different kinds of beans and legumes provide different beneficial compounds, and I believe they work best when combined into one recipe. If you use dried beans, you’ll need to pre-soak them and cook the soup longer, until the beans become tender. Be sure to include the black pepper—it contains piperine, which enhances the benefits of curry and mustard. I like to serve this soup with seven-grain bread topped with olive oil, balsamic vinegar and minced garlic in lieu of butter.

4 tablespoons olive oil 8 celery stalks, diced (apigenin and others) 1 medium onion, diced (quercetin and others) 2 garlic cloves, minced (at least 9 compounds) 2-inch piece ginger root, peeled and finely diced (gingerol and others) 1 to 2 teaspoons turmeric powder (curcumin and others) 2 tablespoons prepared yellow mustard (curcumin and others) 1 teaspoon dried oregano, or 2 teaspoons minced fresh (at least 8 compounds) 1 teaspoon dried rosemary, or 1 tablespoon minced fresh (rosmarinic acid and others) 4 to 6 cups water or vegetable stock Hot pepper sauce or powder, to taste (capsaicin and others) Black pepper, to taste (eugenol and others)

1. Heat oil in a large soup pot over medium heat. Sauté celery, onion and garlic until vegetables soften and onion becomes translucent. 2. Add spices, mustard and herbs and sauté another minute. Add water or stock; bring to a boil, then lower heat and simmer 30 minutes. Add peppers before serving. Serves 4.

⁄2 cup baby lima beans ⁄2 cup diced snap beans 1 ⁄2 cup green peas 1 ⁄2 cup field peas 1 large onion, diced 2 garlic cloves, minced 2 tablespoons prepared mustard 1 teaspoon curry powder 1 ⁄2 teaspoon cayenne powder Freshly ground black pepper 6 to 8 cups water or vegetable stock Salt to taste Additional onion, finely diced Hot fresh pepper, finely diced 1 1

In a soup pot, combine all ingredients except salt, additional onion and hot pepper. Stir well. Heat to boiling, then lower heat and simmer for about an hour, or until beans are tender. Add salt to taste. Garnish with diced onions and peppers. Serves 4 to 6.

Fortify yourself against colds and flu: Dandelion is a nutrient-rich plant that can boost immunity.

Immunity-Boosting Winter Soup This recipe is adapted from The Creative Herbal Home by Susan Belsinger and Tina Marie Wilcox, If you prefer less heat, use just a pinch or two of cayenne instead of the dried cayenne pepper. Feel free to add other ingredients you have on hand or use whatever you like best. Large handful dandelion greens 2 quarts water 1 stick astragalus root, broken in half 2-inch piece ginger root, peeled and grated or chopped fine 1 small dried cayenne pepper, stemmed and seeded, diced fine 1 whole garlic bulb, peeled and thinly sliced About 1⁄2 ounce dried shiitake mushrooms, stems removed, broken or chopped coarsely 1 teaspoon turmeric powder 1 large sweet potato, diced into small cubes 1 tablespoon packed dried calendula florets, minced 2 generous teaspoons dried thyme leaves, minced 1 cup diced red or yellow bell pepper Couple pinches cinnamon 1 bunch spinach, cleaned (about 2 cups packed leaves, coarsely chopped) Sea salt and freshly ground black pepper

1 . To prepare dandelion, rinse greens thoroughly. Remove and chop

The phytonutrient apigenin, found in celery, has pain-relieving and cancer-preventative properties.

stems, then coarsely chop leaves. Keep chopped leaves separate from chopped stems. Set aside. 2 . In a large, heavy-bottomed soup pot, combine water, astragalus, ginger, cayenne, garlic, shiitake and turmeric. Cover and place over medium-high heat. Bring to a simmer, then lower heat and cook 15 to 20 minutes, stirring occasionally. 3. Add sweet potato, stir, cover and cook for another 4 or 5 minutes. Add minced herbs, bell pepper and cinnamon. Stir well, cover and cook for about 6 to 8 minutes, adding dandelion stems after 3 or 4 minutes. 4 . Finally, add spinach and dandelion greens. Season generously with salt and pepper, and cook for 4 or 5 minutes until greens are wilted and tender. Adjust seasonings. Remove astragalus root before serving. Serves 6 to 8.

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8/27/18 3:32 PM

The Secret Science of Food Synergy

VINEGAR RICE Vinegar decreases rice’s ability to raise blood sugar levels by 20 to 40 percent. Consider eating a stir-fry with a vinegar-based sauce or a brown rice casserole with a salad and vinegar dressing.

Some foods become more nutritious when paired together. Use this guide to learn about food matches made in heaven. MANY OF THE DISHES humans have eaten for generations—such as rice and beans, or tomatoes drizzled with olive oil—have withstood the test of time not simply because the ingredients taste delicious together. Health experts believe we enjoy these combinations because they’re more nutritious together than they are on their own. The concept is called “food synergy,” and it explains how two foods can be greater than the sum of their parts. Here are some of the most powerful food synergies currently known to science.

FISH BROCCOLI Fish contains the mineral selenium, and broccoli is rich in a disease-fighting compound known as sulforaphane. Research shows that selenium and sulforaphane together are 13 times more effective at slowing cancer cell growth than when eaten alone.

CRANBERRIES APPLES These Thanksgiving staples are rich in a wide variety of antioxidants, including quercetin and anthocyanidins; research shows that when we eat these foods together, their antioxidant activity is significantly higher than if we eat the foods separately.

TOMATOES OLIVE OIL OR CHEESE Cancer- and heart disease-fighting compounds called carotenoids (the most well-known of which is lycopene) are found in abundance in tomatoes. Because they’re fat-soluble, they’re more available to our bodies when we eat them with fats such as olive oil or mozzarella.

LEMON GREEN TEA The vitamin C in lemon makes more of the catechins (a type of antioxidant) in green tea available to our bodies.

CHOCOLATE RASPBERRIES Scientists have discovered that when raspberries and chocolate are paired together, their disease-fighting flavonoids (quercetin in raspberries and catechin in chocolate) are even more effective at thinning the blood and improving heart health. PHOTO BY HOWARD LEE PUCKETT

YOGURT BANANAS Bananas contain inulin; research indicates inulin fuels the growth of yogurt’s healthy bacteria, which helps regulate digestion and boost immunity.

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BLUEBERRIES WALNUTS Blueberries contain phytochemicals known as anthocyanins that protect the brain from oxidative damage, and walnuts are a rich source of the omega-3 fatty acids that help make us smarter. Research has shown that these compounds are even more powerful at sharpening memory and improving communication between brain cells when they work together.

+ PEANUT BUTTER

WHOLE GRAIN BREAD

Together, these two foods contain all nine of the essential amino acids our bodies need to build bones, muscles and hormones.

CARROTS CHICKEN Chicken contains zinc, which is what our bodies need to efficiently metabolize the beta-carotene in carrots into vitamin A, a nutrient we need for healthy skin, strong eyes and a robust immune system.

CHEESE OR MILK EGGS The vitamin D in egg yolks makes the calcium in dairy more available to our bodies—important for bones and heart health as well. A study conducted by Mother Earth News in 2008 confirmed that pastured hens lay eggs with higher concentrations of vitamin D than those raised in confinement. Learn more at motherearthnews.com/eggs.

ORANGES OATMEAL Phenols (a plant compound) in oatmeal and vitamin C in oranges both lower LDL (bad) cholesterol. Eaten together, their ability to improve cholesterol and prevent heart disease is four times greater than what they’re capable of individually. (Try cooking oatmeal in orange juice instead of water.)

TURMERIC BLACK PEPPER The spice turmeric has anti-inflammatory properties—it’s being studied for its potential to fight cancer, improve liver function, lower cholesterol and stave off Alzheimer’s disease. When we combine it with black pepper, our bodies absorb 1,000 times more curcumin (turmeric’s active ingredient) than when turmeric is consumed alone.

STEAK ROSEMARY Marinate your steak with rosemary before cooking: The herb is rich in antioxidants such as rosmarinic acid and carnosic acid that help neutralize carcinogenic compounds known as heterocyclic amines (HCAs) that form when steak reaches temperatures of 325 degrees or higher.

RED WINE SALMON Plant compounds in grapes known as polyphenols do more than promote good circulation—they also help our bodies absorb more of the brain-healthy omega-3s in fish.

ONIONS GARLIC The organosulfur compounds in garlic and onions are more powerful in combination than alone. Together, they help remove plaque from arteries and keep blood vessels flexible and healthy.

Excerpted from The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body by Tyler Graham and Drew Ramsey, M.D.

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8/27/18 3:34 PM

Growing, Harvesting and Using Mint

RECIPES

Mint Tea To make mint tea, use 1 teaspoon dried herb per cup of hot water. Mint’s natural oils are best extracted in hot, but not boiling, water. Steep for 10 minutes

Discover the health benefits and many at-home uses for fragrant, easy-to-grow mint. BY M I C H E L L E S C H O F F R O CO O K FOR MANY PEOPLE, THE MENTION OF MINT conjures images of candy canes and chewing gum, but the uses of fragrant, useful and easy-growing mint extend far beyond the candy counter. Among the easiest plants in the world to grow, aromatic mint is a lovely and low-maintenance perennial to grow indoors or outdoors. In the kitchen, mint makes an excellent addition to recipes and uplifting teas. And long-time favorites in the medicine chest, peppermint and spearmint are rich in compounds that may help alleviate indigestion and gastrointestinal concerns, improve breathing, treat gallstones and combat viruses.

A Brief History of Mint

Harvesting and Using Mint

Although it very likely began even earlier, human use of peppermint has been recorded since ancient Greece. According to Greek legend, mint was originally a nymph named Minthe; she was transformed into a plant when Persephone—the goddess of spring, and later of the underworld— became jealous of her husband Pluto’s interest in Minthe. Unable to reverse the spell cast by his wife, Pluto gave Minthe a delightful scent that filled the senses whenever anyone walked upon her in the garden. Varieties of mint grow around the world. Along with Europe and the Mediterranean, mint has a long history of use in the Middle East and North America.

Pluck mint leaves off plants as needed, or snip sprigs about an inch above the soil. To dry mint, cut off sprigs an inch above the soil, wash, dry, bundle together (no more than an inch thick), and hang upside down in a dark, dry place. Once dry, pull leaves off the stems and store in an airtight container for up to a year.

Growing Mint The 25 types of mint include wellknown peppermint and spearmint as well as more exotic varieties such as apple mint, orange mint, chocolate mint and many other hybrids. You don’t need a green thumb to grow mint, although you may have one after harvesting it thanks to its rich chlorophyll content. Mint’s invasive nature makes it among the easiest plants to grow. If you want to confine mint to one section of your garden, plant it in a container at least 15 inches deep and bury it in the ground; mint grows thick stems that connect underground, spreading throughout any garden space and overtaking neighboring plants. Mints will also grow happily indoors in pots—choose a large pot to give the plant room to spread. Mint prefers a cool, moist spot but can easily grow in full sun if watered regularly. If it is growing in indoor potting soil, mint should have sufficient nutrients for a few months. Fertilize mint plants using about half of the amount suggested on the package of organic fertilizer for indoor plants. 80 THE MOTHER EARTH NEWS GUIDE TO HEALING HERBS

80-81 Mint.indd All Pages

TASTY TREAT: When cooking, add chopped mint to vegetable dishes, rice bowls, fruit or vegetable salads, and soups (especially gazpacho). Mint is great with lamb dishes. BREATH BOOSTER: If you’ve ever felt mint seemed to improve your breathing, you’d be right. Research shows that peppermint’s rosmarinic acid blocks inflammatory compounds called leukotrienes and encourages the body to make prostacyclins, which open airways and improve breathing. Peppermint has also been shown to alleviate nasal congestion linked to colds and allergies. Drink peppermint tea for this purpose. COLD KILLER: Dominion Herbal College in Burnaby, British Columbia, recommends a strong mint and elder tea to promote perspiration and fend off oncoming colds and flus. To make this traditional remedy, steep 1 tablespoon each peppermint leaves and elder flowers in hot water. Drink 1⁄2 to 1 cup every 30 to 45 minutes at the first sign of a cold or flu, until you start perspiring. Then take 2 tablespoons every 1 to 2 hours until your fever breaks or your symptoms improve.

SINUS AID: If your sinuses feel congested, rub a drop or two of peppermint essential oil on your temples. (Don’t get it in your eyes; it will burn.) TUMMY TAMER: Sip on a cup of peppermint tea to alleviate nausea, vomiting and digestive upset. STONE SAVIOR: Thanks to the compound borneol found in numerous varieties of mint, James Duke, botanist and author of The Green Pharmacy, recommends using his “Stone Tea” to aid in the removal of gallstones (along with any prescribed medical treatment). To make Stone Tea, mix in as many different types of mint as you have available, but especially peppermint and spearmint, with a teaspoon of cardamom, brewing as tea and drinking frequently. HERPES HELPER: According to research by John Heinerman, a doctor of medical anthropology, peppermint battles viruses, making it a good choice in dealing with the herpes virus. The herpes simplex virus comes in two main forms: cold sores and genital herpes. Herpes zoster is linked to chicken pox and shingles. Heinerman recommends 2 cups of hot peppermint tea daily during herpes outbreaks to alleviate symptoms or shorten the duration. Once in the body the herpes virus is always present, but it can remain dormant. Reduce the chances of an outbreak by drinking peppermint tea on occasion. MICHELLE SCHOFFRO COOK is the international best-selling author of Weekend Wonder Detox, available at motherearth living.com/shopping.

Peppermint Salt Scrub Use this body scrub to improve circulation and promote healthy skin. Unrefined sea salt is full of skin-healing minerals, the essential oils eliminate harmful microbes and alleviate blemishes, and the olive oil helps moisturize the skin. 20 drops peppermint essential oil or 2 tablespoons dried herb, finely ground ¼ cup extra virgin olive oil ½ cup finely ground, unrefined sea salt

1 . In a small bowl, mix essential oil or dried herb with olive oil and sea salt. Pour into a jar to store. 2 . To use, massage the scrub into damp skin. Rinse and pat skin dry. Note: Essential oil is not the same as extract or fragrance oil. Choose a high-quality “food grade” or “pharmaceutical grade” essential oil, which should be stated on the package.

Natural Tooth Powder Peppermint essential oil helps freshen breath, kill bacteria and clear sinuses. Myrrh oil is highly antibacterial and antifungal. Baking soda restores a natural, slightly alkaline pH balance to the teeth and gums. ½ cup baking soda 10 drops peppermint essential oil 5 drops pure myrrh essential oil (optional)

1 . Mix ingredients in a small jar with a lid, cover, and shake well.

2 . To use, dab a small amount on a damp toothbrush, as you would use toothpaste. Recipes adapted with permission from Weekend Wonder Detox by Michelle Schoffro Cook (Da Capo, April 2014). www.MotherEarthNews.com

8/27/18 3:35 PM