Words on Death and Nourishment from the Salmon Spirit

Blog, Digestion, Foods For Thought, Herbal Wisdom, Human Spirit, Trauma Healing

It was a few months ago that I met the Salmon Spirit. I was attending an Imbolc and plant medicine class and had an encounter with a plant that brought me on a journey to the sacred laws of reciprocity through the body and life of the Salmon. A dream message that slowly revealed its lesson through lived experiences that awakened a full awareness of my impact on the whole organism of life. (The full story will come forth as I allow myself to fully digest the gift of this insight.)

The Salmon is cross culturally symbolic as a totem of knowledge and reciprocity. The Salmon’s journey and dream is one of service and initiation. [Read more…] about Words on Death and Nourishment from the Salmon Spirit

Questions Before You Cleanse

Blog, Digestion, Disordered Eating, Foods For Thought

“Deep fasting always involves suffering. It is physically difficult. It is often undertaken because we are suffering in our daily lives and we wish to heal ourselves… All of us have taken beliefs and spiritual attitudes into ourselves that are in conflict with who we are. The important thing is to allow yourself to empty, not just physically but also spiritually and emotionally”
~ Stephen Harrod Buhner

Spring is alive and calling parts of you back to life again. What is waking up inside of you? What do you still need to clear in order to hear your inner healer and heart song?Spring calls us to cleanse as we now have a deeper access to ourselves through what was composted and returned to the Earth in the Fall and Winter- that is if you were tuning in. And, if life goes whizzing by you regardless of the seasons this is a call for you to pay a little closer attention to your process, your emotions and your physical illnesses and imbalances.

Spring’s new energy can greatly amplify what truly wants to come to life and be shifted for the greater good within you. Thus it is the main season of cleansing and beginning to look at deeper levels of fasting.

HOWEVER MANY WILL FAIL OR CRASH THEIR CLEANSE. And, in truth you can never really fail as every moment of our lives is a teacher- especially our perceived failures and disappointments.

The above quote captures the deep reasons cleansing falls short of its intended results. Many want to cleanse as a quick fix path to an external destination. And, mini 3 day cleanses, even one day fasts are incredibly healing for short and long term health. But regardless of the duration of the cleanse if you are not integrating and creating space for the holistic journey and the cleanse -on all levels of soma and psyche -then inevitably you will feel more stuck and drained- and possibly re- traumatized post cleanse.

TRAUMATIZED? Yes. This is many layered and a piece that is vital to every one choosing to cleanse.

Lemonade for Your Lady Parts

Blog, Foods For Thought, Herbal Wisdom, Hormone Health

I love fresh made lemonade. And, I have been practically dosing myself on this amazing herbal lemonade recipe I created that will love up your lady parts. It is full of nourishing herbs, spicy ginger and lots of fresh lemon. Oh- and it’s PINK!

The base of this nourishing summertime beverage is an herbal infusion. Infusions are similar to simple teas but they steep for at least 4 hours in order to draw out the maximum benefit of the herbs being used.

You will need a large jar or large French press cleaned of all coffee grounds. I use sprouting jars for all of my infusions as they are the perfect size and come equipped with an easy strain mesh top- and they are cheap. I have quite a few so I can do a couple infusions at a time.

Lemonade for Your Lady Parts

I don’t typically measure anything as I like to go on feel. Some days I want more ginger so I add more. Or, I don’t want any sweetener so I skip the bit of stevia leaf. If I am coming close to my menses I may boost the red raspberry a pinch. Play with what you feel but here is a rough guideline…

Raspberry leaf– one small handful (1/2 cup): Raspberry leaf is simply food for your uterus. It also adds a slight raspberry flavor to the lemonade.
Hibiscus Flowers– I use about 8-10 of the dried whole flowers. Hibiscus is full of vitamin C which is necessary for healthy ovulation and, of course immunity. It also has wonderful astringent properties so it is very good consumed before and during your moon. This is what makes everything pink-in the lemonade that is.
Oatstraw- One small handful (1/2 cup): Oats are an incredible nervine and have been used to ease anxiety, depression, irritability and low sexual vitality. In fact oatstraw has been used for addressing low libido in men and women for centuries. It has a very mild taste.
Fresh Ginger– 1/4 cup thinly sliced: Ginger is an incredible anti- inflammatory and digestive aid. Adjust to your taste.
Stevia– one tiny pinch of raw leaf: A little goes a long way. You could use a tiny amount of raw honey.
Lemons– about 3 medium organic lemons.

Bring adequate amount of water to a boil in a pot, enough to fill, or almost fill the jar. Add the ginger and simmer for 10 minutes. Put all of the herbs in the jar and pour the water over. Give thanks to the herbs for their potent healing and you can whisper intentions into your infusion as you work. If your water doesn’t fill the jar all the way- no worries. You can always add more. Let the infusion sit (in the sun if you can) for at least 4 hours, but no more than 8 as you don’t want things to get funky. Refrigerate until cold. Add as much lemon as you want- strain and drink up.

You’re welcome!

Cleansing and Your Hormones (Choosing the right cleanse for YOU)

Blog, Digestion, Foods For Thought, Hormone Health

There is nothing like the Spring season to really illuminate where we need to lighten our load and where we have imbalance. Imbalances this time of year surface quickly- like a Spring shoot (haha). With all things awakening, our spirit and libido also begin to surge with the buzz of new life all around and you right? And, yes, your spirit. You are feeling inspired at least some of the time- right?) This is why everyone writes about “cleaning up” and “clearing out” and why cleansing the body is the trending wellness pitch. But before jumping on some trendy food, or no food, cleanse program I strongly encourage you to look at your hormonal health to help guide you.

In my opinion, your hormones are the best indicator of how balanced and healthy you are. However, when most of us think of cleansing, hormone health doesn’t even come into consideration. The signs of hormone imbalance are either overlooked or completely ignored because most of us, women especially, are told that hormones are imbalanced and erratic by nature. (Nature doesn’t work that way).

Furthermore, when these signals are ignored you may choose a cleanse program that does more harm than good. True you may lose weight and feel a sudden burst of energy, but what is the long term effect and- how are your hormones? If they do not balance with your cleanse then the cleanse is NOT for you. For instance let’s say you choose to do the all popular juice cleanse but you tend to mismanage blood sugar. A juice cleanse could throw your hormones into a fit. Your “cleanse” will backfire and you may spiral into deeper issues.

There are some very clear signals that your hormones should be what drive determining which type of cleanse may serve you best. These signals may also determine that a typical cleanse is not what you need and what you need is a different kind of reset for your body.

You need to “cleanse” your hormones if you have…

Painful periods (heavy flow, cramping, migraines)
Dark and clotty periods
Acne
Cysts and fibroids
Excess weight and “puffiness” that does not respond to exercise
You are excessively moody and erratic

You need a reset if:

You have amenorrhea
Your periods are very short and very light (1-3 days)
Your sex drive is in reverse
You have no lust for life
You get dizzy often and have brain fog
You have difficulty maintaining a healthy weight (underweight)

If you experience some or all of the symptoms above I advise seeking some guidance around choosing a program that will support your body and its needs. You need to take into consideration that your hormones will point to other issues in your body so by addressing your hormones you may end up healing and “cleansing” other systems in your body like your digestion, your adrenals and your metabolism.

Regardless of symptoms, or if you are generally healthy. I usually recommend that once a year women (and men) tune in to their hormones and see where cleansing, clearing, nourishment and support may enhance and deepen their sacred connection to the rhythms of nature. The journey into cleansing and resetting the body should also be approached from all angles of self- mind/body/spirit. When you are able to truly tune into yourself and tune out the trends and the noise you can choose what is right for you- naturally. Your yearly “cleanse” will become a time of deep reflection and honor to the most sacred thing you will ever possess- your body.

How to start:

Be clear with your intention to cleanse: This is vital before beginning any program. What do you truly seek to change and are you really willing to do the work, make a shift and make it sustainable. Do you have the time? The resources? This is difficult because I have met very few women who, deep down, don’t love to lose weight and that may not be what you really need.

Get some guidance: No one-not even myself who knows a thing or two about the functions of the body- should set out on a plan alone. This is also a good time to schedule some bodywork that can help support you whether it be massage (especially abdominal), acupuncture, cranio-sacral or hydrotherapy.

Track you cycle for one month: How do you bleed? When do you ovulate? Do you have cravings and PMS? This will help you determine where your imbalances are and how to cleanse, eat, drink, sleep and exercise accordingly.

Food journal: for one week track what you eat, how you feel and your cravings. Again, this will greatly help determine nutrient deficiencies, food sensitivities and what is emotional vs physiological.

If you have any questions I would love to hear from you.

I believe strongly in support and it doesn’t take a lot. To help Spring you into action with what is right for you I am offering a series of 3 sessions at $30 off (this does not include the first session rate)! These sessions will combine coaching, abdominal massage and supportive bodywork.- Not in Seattle? I do phone coaching and one call can change a lot.

Got Bone Broth? (And-my secret ingredients for ultimate nourishment)

Blog, Digestion, Foods For Thought

Bone broth has always been a staple in ancient traditions for deep nourishment and healing. We all know that “chicken soup is good for the soul” and its healing properties for your upset tummy and runny nose have been used by your mother, grandmother, great grandmother and way beyond. However, the healing properties of the soup lie within the proper cooking of the bones to make a medicinal broth- not from a can or from the store.

Benefits of Bone Broth

Full of minerals and essential amino acids
Enhances digestion and helps heal the gut
Increases immunity
Strengthens all tissues in the body due to its high collagen content (it’s kinda like natural Botox for your entire body)
Reduces overall inflammatory response in the body

I have been making bone broth for years and immediately notice how nourished my body feels when I add it to my daily diet. In fact, I am currently doing a kind of “bone broth cleanse” to heal my gut, give my digestive system a rest without compromising nourishment and protect me from all the viruses going around. I have seen the benefits in myself and others almost immediately through the appearance of skin and joint mobility due to the effects of the collagen/gelatin intake (gelatin is the broken down cooked form).

Collagen/gelatin is a protein molecule that is responsible for our connective tissue strength, mobility and suppleness. It contains some very essential amino acids-specifically glycine and proline-that have been shown to heal the lining of the gastrointestinal tract and have systemic anti-inflammatory effects. Studies have also shown that adding traditional foods like bone broth to your diet is essential in receiving the proper balance of all the essential amino acids that come from consuming varied parts of an animal. Our modern Paleo, high protein diets consist of the cleaned up and pretty muscle meat only part of the animal; this explains the eating of chicken feet and pig’s ears in many parts of the world- I prefer bone broth.

Glycine and Proline

Reduce stressors on the body
Can improve sleep through natural calming and balancing effects.
Regulate hormones in the body by supporting proper neurotransmitter response.
Assist in proper cleansing of the liver (necessary for phase 2 detoxification- another blog and time)
Help break down proteins for creating healthy and new muscle cells
Manage cholesterol by preventing excess build up

A generous supply of glycine/gelatin, against a balanced background of amino acids, has a great variety of anti-stress actions. When only the muscle meats are eaten, the amino acid balance entering our blood stream is the same as that produced by extreme stress.- Glycine is recognized as an “inhibitory” neurotransmitter, and promotes natural sleep. ~ Ray Peat

In additional to the amazing benefits, bone broth is a wonderful staple in your kitchen for soups, stews and adding a little healthy and flavorful liquid to your every day cooking. Making bone broth is extremely easy and makes the house smell incredible.

Choosing the Right Bones

The ideal broth will have a very “jello-like” consistency when cool. Some broths come out very clear and liquid but are still full of beneficial minerals; it all depends on the bones you choose and how you cook your broth. When seeking the most collagen/gelatin think of the parts of the animal that contain the most cartilage. Then decide if you prefer chicken, beef, pork or even fish for your flavor. I currently am loving beef broth.

Beef: Knuckle bones with some marrow bones
Chicken: Whole carcass especially joints
Fish: Whole body- especially head.

It is also VERY important that you get your bones from a natural/organic animal source. I simply go early to my Farmer’s market, as the bones go fast, or ask the butcher at my local grocer. Many grocers this time of year will also stock bones in the freezer for people making broth for their holiday meals.

The Recipe

All you need is a Crock Pot or stove top pot that can hold heat and simmer for up to 2 days. However, this requires you leave your stove on so I highly recommend a crock. I purchased mine at Goodwill for $5- childhood memories included.

Bones- (roughly 2 lbs or 1-2 chicken carcasses depending on size)
Veggies- I add carrots, celery, parsley and onion. I chop them only to fit in the pot and leave all stalks on. This all gets filtered out at the end.
1/4 cup apple cider vinegar. This helps leach the most minerals from the bones. Some people add wine in addition.
And- this is where the medicine comes in- 1/4-1/2 ounce dried reishi and kombu and 1 ounce of nettle. I also add things like burdock root and whatever my body craves like ginger or a cinnamon stick for a different flavor.

Simply put the bones and your other ingredients in the pot and fill with enough filtered water to just cover by an inch. You can roast the beef bones for more flavor but not necessary. Bring the broth to a low simmer and leave simmering for: 24 hours if cooking chicken and 48 hours for beef. When the broth is finished cooking strain to remove all bones and vegetables as they won’t have any taste left in them. There will be a layer of fat that forms at the top as the broth cools- you can use it in cooking or just discard. Add salt to taste.

As mentioned your broth should have a gelatin consistency when cool. Use it in all of your cooking and soup making. Use it as a nourishing tonic between meals or as a meal replacement when giving your body and belly a digestive rest- you will be surprisingly satiated from a cup of broth.

Don’t Have Time for Broth?

Well, there are few things that compare but this product here is absolutely incredible and dissolves in water without odor or taste. It comes from a very pure animal source and is a complete profile of the amino acid benefits of collagen/gelatin.

If you are lucky enough to live in the Seattle area there is a little company called Marrow and Root where chef and creator Jamie Hartung makes the most nourishing and delicious bone broth I have had away from my own (sans secret ingredients). The broths come in a beautiful mason jar sealed with ingredient listing and lots of love. She would love to take your order via phone: 206-948-0397

Please share your recipes and tips for your own broth. And, as always I am here to guide you…

“Learn to Listen to Your Gut”

Sugar is Your Frenemy

Blog, Foods For Thought, Hormone Health

“A spoonful of sugar makes the medicine go down”~ “Sugar and spice and everything nice…”

Mood swings, sleep disorders, chronic inflammation, low immunity, digestive issues, hormone imbalance and the list goes on. Most of you reading this can relate to one if not all of these issues. AND most of you already know that if you cut out sugar (among other inflammatory substances) you could see great improvements in your health. The problem is the sweetness calls to you, maybe even whispers sweet words to you and you find yourself elbow deep in a pint of ice cream or running to the cupboards to find the hidden chocolate stash. And all this after your seemingly nourishing meal. But you were doing so well…. But you are following all of the rules… Why does sugar always win?!! [Read more…] about Sugar is Your Frenemy

A Papaya a Day Will Keep the Gastro Doc Away

Blog, Digestion, Foods For Thought

I remember a friend from years ago saying that the way to remember the difference between mango and papaya was… mmmmm-mango and poo poo-paya. Well, despite her opinion, I have always loved the papaya for its not to sweet flavor, creamy texture and, of course, the tropical nostalgia. In my most recent travels to Thailand I ate papaya, and many exotic fruits daily and noticed that the locals would consume every part of the fruit from seed to flesh. So, I branched out from my “remove all the ugly stuff and only eat the cleaned up and stripped down Western version” and learned that there are so many reasons not to poo poo the papaya and all of its parts. [Read more…] about A Papaya a Day Will Keep the Gastro Doc Away