Tuesdays from 6:15pm - 7:30 in the Humboldt Herbals Community Classroom

  www.LivingOurDivinity.com

In this yoga class we will listen to our individual needs as we awaken and balance our energy centers through Anusara yoga, Polarity movements, Vinyasa flow, longer Hatha held poses, and pranayama (breath exercises). All levels and injuries are welcome and encouraged to come. Jamie's classes include a little sweat, essential oils (optional), yogic philosophies, and alignment guidance to get the most out of your practice, thereby getting the most out of your life.

Jamie received her teacher training of 200 hours in 2005 from Certified Anusara and Para Yoga teacher Mary Bruce at Southwest Institute of Healing Arts in Arizona. In 2007 she completed a Restorative Yoga teacher training from Mary Bruce, whose teacher was Judith Lassater, developer of Restorative Yoga. Jamie is a Certified Massage Therapist of nine years, Reiki Master of thirteen years, CranioSacral Therapist since 2007, Acutonics Practitioner as of this year, and presently enjoying her schooling at Institute of Integrative Nutrition, as well as furthering her CranioSacral Therapy training with Upledger Institute. These training's and experience are felt in the quality of instruction you'll receive, as well as her time living 200 feet up in several trees in her 20's, (now age 38) to preserve and bring awareness to the Old Growth Forests of our beautiful Humboldt County.

Come nourish yourself Tuesdays at 6:15pm!  It's the gift that keeps giving back. 

 

Fall is here, the colors of the leaves are changing and the weather is cooling. This time of year is when we start to see a transition from our lighter summer meals and seasonal produce to more heavy or dense meals and holiday eating. As we eat more fatty foods, meat, dense fall and winter seasonal produce, baked goods and holiday treats, we can support our digestion using herbs and spices.

 

Before we get into herbal support it is important to note healthy eating habits to support digestion. Many cultures throughout the world have important traditions and practices with their meals which are not as common in the busy, fast-paced lifestyle of the modern western culture in the United States. It is common practice to rush through our meals and not give ourselves the opportunity to relax before, during or after, whether we are taking short lunch breaks from work, eating between classes or running around checking off our to-do lists. This practice along with the primary American diet of processed foods, convenient foods, heavy and fatty foods, etc. wreak havoc on our digestive systems and can cause various symptoms including gas, bloating, heavy feeling after meals, distended belly, constipation, loose stool, etc.

 

Over time, this can lead to serious health issues including nutritional deficiency, thyroid and hormonal imbalances, lack of energy, brain fog, migraines/headaches, chronic inflammation which can trigger or aggravate auto-immune conditions and achy bones, joints and muscles as well as various digestive conditions such as leaky gut, food allergies/sensitivities, colitis, crones, IBS, diabetes and more. These conditions and imbalances are very prevalent, especially in the United States, and are caused by the "American diet and lifestyle".

 

We can support our body, digestion and any of the conditions mentioned through a healthy diet, by taking the time to support our digestive functions and by incorporating digestive herbs and spices into our life.

 

 

Healthy Eating Habits

 

Herbs for Digestion

 

Antacid Digestives

These herbs are helpful for acid reflex and can be more beneficial than over-the-counter anti-acids as they bring the digestion into balance to address the cause without creating a dependence on their use.

Some examples of plant based anti-acids include Aloe Juice, Anise, Calendula, Dill, Fennel, Licorice, Marshmallow, Meadowsweet, Mints, Plantain, Slippery Elm. Try any of those herbs alone or combined as a tea infusion or chew on the spices or a digestive chew blend (recipe below) and feel the acid reflex slowly subside.

 

 

Anti-Nausea

These herbs can help subside feelings of nausea and even help reduce vomiting, dry heaving and gagging. Some examples of anti-nausea herbs and remedies include Angelica, Blackberry Leaf, Curing Pills (A Chinese Herbal Tea Pill Formula), Fennel, Ginger, Lemon, Licorice, Lime, Marshmallow root, Peach Leaf, Peppermint, Red Raspberry Leaf, Rooibos, Roses, Oxeye Daisy, Spearmint.

These herbs are best when prepared as a tea infusion and drank as needed or daily to prevent feelings of nausea. Or try breathing in the scent of mints, ginger, anise, dill or fennel which are also known to aid digestion through their aromatic oils. For a quick, convenient remedy, chew on some digestive chew (recipe below) or candied ginger. Or make your own ginger syrup (recipe below) and try its recommended uses.

 

 

Bitters

Bitter herbs and foods have a long tradition being used culinary and medicinally and are an important part of the diet and cuisine all of the world. The "American Diet" lost the appreciation for the Bitter flavor with the exception of coffee (although, many dilute the bitter benefits with sweeteners and flavoring); however, we are starting to see a trend and bitters are growing in popularity, especially in the cocktail industry.

 

There is a common saying in the herbal community, "Bitter is Better", and it refers to the important and crucial role of the bitter taste to support digestion and health. Bitter herbs, beverages and food stimulate digestive functions and fluids to break down and assimilate nutrients. They help prevent or reduce various digestive symptoms such as gas, bloating, heavy or sluggish feelings after meals, acid reflex, etc. They freshen the breath and over time can help reduce food cravings and help with blood sugar maintenance.

Some examples of bitter herbs include Artichoke leaf (strong), Burdock root, Cacao, Carob, Catnip, Chamomile, Chicory, Dandelion root, leaves and flowers, Gentian (strong), Lavender, Mugwort, Oregon Grape root, Saffron, Turmeric, Vervain

Some examples of bitter foods and greens include Arugula, Beets & Beet greens, Bitter Melon, Chard, Collards, Dandelion greens, Dark Chocolate, Jerusalem Artichokes, Kale, Mustard greens, Nettle greens

Try incorporating as many bitter tasting foods, herbs and spices into your diet. Start taking a bitter extract made with alcohol or apple cider vinegar before or after meals. Incorporate other herbal preparations such as bitter liquors, turmeric ghee, golden milk, bitter herbal teas, etc. If you drink coffee, try it without sweeteners (you can gradually reduce the amount of sweetener over time to slowly allow your taste buds to acclimate, if needed).

If you have an aversion to the bitter taste, just be patient and give it 1-3 weeks. When you wake up those bitter taste receptors located all throughout the body, you will start to appreciate, love and even crave the taste. Then overtime as you notice the healing and balancing benefits you will have an even more appreciation for the bitter flavor.

 

 

Carminatives

Herbs and spices with carminative actions help normalize digestive peristalsis to relieve flatulence (gas), bloating, cramps and spasms. Many of the common spices used throughout the world have carminative actions which is one of the many reason we have used them for hundreds to thousands of years in our cuisine. Most of these spices support the body when exposed to gut bugs and parasites and are high in antioxidants to help preserve our food. This was especially important before our modern food storage using refrigeration, freezing and preservatives.

 

Carminative herbs have varying degrees of temperature in the way they affect the body. Some are more stimulating with a warming or heating energy which enhances circulation and warms digestion and the body. These herbs would be most appropriate for those who tend to run cold, might have slow circulation (get tingly limbs) and feel like they have a very sluggish and weak digestion. These spices are also great to warm up foods with a cold energy such as smoothies, raw foods, salads, iced beverages, etc. to facilitate their digestion. Others carminative herbs are more neutral and cooling and are beneficial for those who tend to run hot, have night sweats, are easily reactive, hot tempered, get flushed skin, etc.

 

 

Incorporate as many of these spices into your meals as you can, chew on them or make herbal tea preparations to drink before, during or after your meals. These spices are also delicious in vinegar infusions and taken by the spoonful or used in dressing and marinade recipes, splashed into stir fries and sautéed food.

 

 

Digestive Antispasmodics

These herbs help relax any spasms throughout the digestive track and sooth intestinal and stomach cramps. They also tend to help spasms and cramps in other organs such as the gall bladder and uterus.

 

Some examples of digestive anti-spasmodic herbs include Black Haw, Cannabis (Medical), Cramp bark, Ginger, Peppermint, Silk Tassel, Wild Yam, Valerian. Ginger and peppermint both make great teas but the other herbs are not as pleasant tasting so they are generally preferred as a tincture, syrup or supplement. Try the ginger syrup recipe below and add other antispasmodic herbs if desired.

 

 

Soothing Demulcents

These mucilaginous herbs produce a thick, viscus texture which moisturize, sooth, coat and protect the entire digestive tract and are beneficial for healing damaged tissues, reducing inflammation, protecting the lining of the stomach and intestines from harm and cooling heat or digestive symptoms aggravated by spicy foods. These herbs are beneficial for the healing and support of stomach ulcers, lesions, recovery from digestive surgeries and are even showing to help protect against the damage of radiation and chemo treatments which tend to negatively affect digestion. The lubricating nature of these herbs can help with constipation especially when it is caused by dryness.

Some examples of demulcent herbs are Astragalus, Calendula, Chamomile, Chia, Chickweed, Comfrey, Fennel, Flax, Licorice, Marshmallow, Milky Oat Tops, Oatstraw, Oatmeal/Oat Flour, Plantain, Slippery Elm, Shatavari and all Seaweeds.

Incorporate the seaweeds and astragalus into your diet.  If you eat meat and have access to grass fed and organic meat bones, you can make herbal bone broths to receive natural gelatin and collagen which have a demulcent effect and other healing benefits for digestion.

Otherwise, most of the herbs are best and most effective when prepared as a tea as the mucilage from the plants is water soluble. The roots and seaweeds will yield high mucilage when simmered on the stove or try long steeps (up to 8 hours) any of these herbs. The longer they infuse, the more the mucilaginous they get. Overnight cold preparations also yield a nice thick and viscous consistency. If you do not drink tea, try a good quality herbal capsule and take in between meals with plenty of water.

 

 

Digestive Nervines

Digestive nervines are herbs which have a calming or sedating effect throughout the body and specifically address digestion. Many of these herbs have a bitter flavor which is one of their indicators that they support the digestive organs. Since these herbs are calming they tend to help situations when stress and anxiety affect appetite, food habits and overall digestion. They relax the body and bring us out of adrenal mode or survival mode where we are revved up and on the go. This is important especially for those who do not or have a hard time sitting down to relax for their meals. Proper digestion and assimilation of nutrients happen when our digestive organs are relaxed and when we have blood flow concentrated in our core. If we are not relaxed or have stress and anxiety with our meals our blood flow is in our limbs in survival mode in preparation for the flight-or-fight response.

Incorporating these calming herbs before or after meals, even in very small doses can be very supportive for these situations. Some of these herbs are more mild and taste great as a tea while other herbs can be strong and sedating and tend to not taste very good. Those herbs are generally preferred to use in a tincture extract or syrup preparation so you can easily find the right dose for yourself which gently calms the body without overly sedating. Start by taking 5-10 drops and slowly increase dose by 5 drop increments to determine what dose gives you your desired effect to support your digestion.

Some examples of nervine herbs which have a calming benefit for digestion include California Poppy, Cannabis (Medical), Catnip, Chamomile, Lavender, Lemon Balm, Linden, Oatstraw, Rose, Skullcap, Vervain, Valerian

 

 

Liver Support/Detox

Herbs for the liver support and detoxing would be a whole other discussion but I wanted to highlight the overlap with digestive and liver supporting herbs. Many of the bitter and carminative herbs which stimulate digestion functions also stimulate liver and gallbladder functions, enhance bile flow and help with overall detoxing or housekeeping throughout the body to cleanse and clear out toxins.

 

Some examples of liver supporting herbs include: Artichoke leaf, Buplerum, Burdock root, Chicory, Dandelion root, Dong Quai, Fennel, Ginger, Licorice, Milk Thistle, Orange peel, Oregon grape root, Sarsaparilla, Turmeric, etc. Lemon juice and Apple Cider Vinegar can also very beneficial. Any medicinal or edible plant with a bitter flavor is going to support and stimulate the liver. Use these herbs in food when possible, in herbal bitter extracts, bitter cocktails and liquors, in tea and syrup preparations, or use a high quality herbal supplement.

 

 

Laxatives

Herbal laxative herbs have varying ways of supporting and stimulating bowel movements so choose the herbs which have the action(s) you need to regulate bowels and ease constipation. Keep in mind many cases of constipation can be remedied when addressing stress and diet, both of which have a significant influence on bowel movements.

Castor Oil is an old traditional remedy but it is very strong and can be toxic depending on the dose. Try it topically instead of ingesting it by gently warming the oil and doing a lower belly massage in a clockwise motion. Use a hexane free, organic source.

 

 

As you can see, there are many herbal actions to support digestion and numerous herbs to choose from. Many of the herbs have multiple ways of addressing digestive imbalances and since many of them are spices and have a pleasant taste and aroma, they can be delicious and fun to use. Many of the herbs are strong in nature and effects so a little goes a long way. Over time, the more you use them, the more benefits you will feel in your digestion along with improved energy, clarity, immune resistance, mood and more.

Herbal Recipes to Support Digestion

Make a tea from any of the herbs mentioned. Some popular teas include mints, ginger, chai blends, chamomile, lemon balm, rose, red raspberry leaf, rooibos, fennel, anise, licorice, marshmallow root, calendula, linden and more. You can brew a tea using just a single herb by itself or combine a few different herbs of your choice to make a delicious and beneficial digestive tea.

Ginger Syrup

2 cups of sliced fresh ginger root

2 cups of filtered water

Honey to taste (approximately 1 cup)

Splash of lemon or more to taste (optional)

Place ginger root and water in a sauce pan, cover and heat to a boil. Reduce heat and simmer on low for 10-20 minutes. Turn off heat and allow it to sit for 1-2 hours. Strain out the roots and return the ginger tea to the stove. Gently re-heat it just until warm and lightly steaming. Stir in your honey and a splash of lemon and mix well. Pour into a bottle and store in the fridge for 1-2 months.

Take the syrup by the spoonful as needed or preventatively before meals. Add a splash to hot water for an instant cup of ginger honey tea or in any tea blend for added flavor and benefits. Make your own ginger ale by adding 1-2 ounces of ginger syrup into sparkling water.

Dry root can be used if fresh is not available but keep in mind dried ginger is more heating in nature so use significantly less root. I would maybe try 1/3 of the proportion but I have only made ginger syrup using the fresh as I have consistent access to it.

Digestive Chew

2 parts diced candied ginger

1 part fennel, cumin

½ part anise

This is a classic blend for a little digestive boost after eating a heavy meal. You will often see some variance of this recipe served in a little bowl by the register or on the tables at Indian restaurants. Simply take a pinch and chew before, during or after meals. I like to keep a small tin or lip balm container of the chew in my purse so I can freshen my breath and support digestion while on the go. I think the traditional recipe is closer to equal parts of all the herbs but I personally like to have extra ginger and a little less anise. You can also try other spices such as tossing the herbs in a small amount of cinnamon powder or try some caraway, cardamom, coriander or dill. 
(If you don't have time to make your own, Humboldt Herbals has a delicious, organic ready-to-enjoy Digestive Chew blend.)

Bitter Acetum or Tincture

Fill a jar ½ full with your bitter herbs of choice and favorite carminative spices for added benefits and flavor. Some recipes include adding some apple, pear or orange to help enhance the flavor and take the edge off the bitter taste but that is optional and we want to be sure to maintain a true bitter flavor, if possible. Fill the jar with either apple cider vinegar or an alcohol such as vodka, rum or everclear. Stir the herbs well until they are free flowing and all air bubbles are released. Make sure there is at least 1 inch of extra liquid once the herbs settle. Cover and shake daily if possible.

If using vinegar, allow the herbs to infuse for 2-4 weeks. If using alcohol you can infuse it for 4-6 weeks. Strain out the herbs and bottle up your extract and enjoy the amazing benefits of your bitters before meals. Take as little as a few drops or sprays of the tincture directly on the tongue or up to 1 mil for a strong medicinal dose. Take anywhere between ½-2 tsp of the vinegar by the spoonful, diluted in drinks, or in your meals to facilitate digestion. I like to use it in my salad dressings, marinades, stir fries, sautéed veggies, smoothies, apple cider vinegar drinks, etc. Keep a small bottle on your table at home and keep another with you on the go or at work so you can conveniently take your bitters before your meals anytime. Glass dropper and/or spray bottles are great and come in varying sizes.

Triphala - (Haritaki, Bibhitaki, Amalaki)

This is a traditional Ayurvedic blend of 3 berries all of which help to gently tone and strengthen the digestive tract to improve overall digestive functions. It is beneficial for either loose stool or constipation and works by restoring balance to the digestive organs. It supports healthy detoxification and elimination of toxins and can help with weight management. It is recommended to take anywhere from 1 to 6 grams of the powder blend in hot water, preferably on an empty stomach, before bed. You can start with 1 tsp and slowly increase the dose by ¼-½ tsp increments as long as stools are still firm. If you have loose stools after increasing your dose, then scale back until stool is firm again and that is your appropriate dose.

Click here to find powdered organic Triphala at Humboldt Herbals, or click here for Triphala in a caplet form.

Curry powder

5 tablespoons ground coriander seeds

2 tablespoons ground cumin seeds

1 tablespoon ground turmeric

2 teaspoons ground ginger, fenugreek seeds

1 1/2 teaspoons ground black pepper

1 teaspoon ground cinnamon,

1/2 teaspoon ground cloves, cardamom, chili peppers

Use this curry powder for beans, grains, meats, soups, veggies, stir fries, spreads, dips, etc...

Best taste comes from sautéing the powder briefly in oil or ghee before adding to the rest of the food and/or mixing with coconut milk. You can also slowly roast the spices before grinding them for added flavor.

It's always fun to make your own, but if you'd prefer you can buy a delicious freshly-ground artisan Curry blend at Humboldt Herbals.

 

 

Basic Indian Kitchari

Kitchari is an Indian rice and mung bean porridge that is easily digested and recommended when digestion is funky or weak. You can use any blend of spices depending on your taste preference and digestive needs.

 

1 cup white Basmati Rice

1 cup whole Green Mung Beans

1-2 tbsp Ghee

1 tsp-1 tbsp Salt (to taste)

1 tbsp cumin seeds, minced fresh ginger root

1 tsp turmeric powder, fennel powder, coriander powder

½ tsp cardamom powder, mustard seeds

¼ tsp cinnamon powder

1 very small pinch of asafetida

Garnish with lemon, yogurt and cilantro

 

Soak beans and rice overnight or throughout the day in water. Drain and rinse off. Place beans and rice in a large saucepan with 7 cups water and/or broth and bring to a boil. Reduce to a simmer and cook for approximately 45min-1hr, or until beans are soft). Add more water or broth as needed. While simmering, sauté ghee and spices in a skillet, roasting them until they smell very aromatic, about 1 minute. Pour the spiced ghee over the porridge and continue simmering until done. Mix in salt to taste, garnish and enjoy.

Lassi (Takara)

Lassi or Takara is a diluted yogurt drink that can be a great way for taking herbs. It is gentle, easily digested and a high probiotic snack for in between meals.

 

Mix 1 part yogurt or kefir to 4 parts water. Add a small amount of digestive spices to taste such as ginger, cardamom, all spice, cinnamon, nutmeg, fennel, etc. The probiotics from the yogurt benefit and restore digestion and the herbs provide an overall digestive tonic to help relieve general digestive symptoms such as gas, bloating, indigestion, etc. Add a little sweetener like honey or maple syrup, if desired.