Escolar Documentos
Profissional Documentos
Cultura Documentos
Seeds
for thought
Recalibration
Toward Resilience
SOME OF THE BEST ADVICE I ever who remain curious;” “impromptu
received was to evaluate my goals and dinner parties;” “guests that leave, and
priorities every six months, and be guests that stay longer;” “getting real
prepared to radically change course. mail.” You get the idea.
This advice was meant for a dancer Brené Brown reminds us that “joy,
whose life could shift in a moment collected over time, fuels resilience,”
due to injury or sudden funding! And and I agree. I look forward to taking
though I’ve moved from dancing to down this drawing each year, because
editing, I’ve kept this habit. I stop every it always surprises me that comments
six months to take stock of what has really do continue to appear month
come along, what has dropped away, after month, becoming little bits of
and, most importantly, what remains, joy on the wall. It’s proof that daily
but requires a bit more acceptance. pleasures can add up to a happy life,
I feel resilient when I’m able to stay and reading these notes engenders a
hopeful and grounded as things change, sense of wealth. I see exactly what we
Jean Denney or I’m able to increase my tolerance for nurture in one another, and it helps
the changes I simply can’t control. me become better able to ask for help
@Jean.Denney14 In my home, we have a tradition when needed.
that first arrived as a holiday gift from It also encourages me to lovingly
another artist. It was a simple drawing detach from others and gift them
of a jar on a large sheet of cardboard. the opportunity to solve their own
The word “love” was written inside problems with courage. Who knew
at intervals. Instructions said to hang such a simple device could provide so
the drawing on the wall and write much valuable perspective?
a note when we felt grateful. We’ve What small things do you notice
hung a new jar drawing each year for and actively nurture in order to build
four years now. By year’s end, it’s full resilience? How do you creatively
of random comments from family manage life’s challenges? Email me at
and friends: “I love (friend’s name);” JDenney@MotherEarthLiving.com and
“COFFEE;” “strawberry shortcake for let me know. May we all fuel healthy
breakfast;” “my nice hair;” “old friends resilience with more joy!
with courage and compassion. We’ve invited Brown to check in with us to offer insight
and encouragement while working through the book as a community.
To participate in the discussion, search for the private Facebook group named
“Mother Earth Living Book Club” and ask to join. We can’t wait to connect with you!
Jan/Feb 2019 1
Contents
46 20
CLOCKWISE FROM LEFT: GETTY IMAGES/CHALABALA; ADOBE STOCK/NEW AFRICA; GETTY IMAGES/KOVALEVA_KA
46 BONE UP ON HOLISTIC PET CARE 20 BEAT THE WINTER BLUES
From fleas to food choices, explore effective WITH ESSENTIAL OILS
and safe alternatives for your furry friend’s There’s no shortage of essential oils that
emotional and physical well-being. can improve mental focus, invigorate our senses,
and boost our moods. Discover how to harness
these scents to keep the winter blues at bay.
52 NATURAL PERFUMERY
Craft evocative personal scents using
natural ingredients, which lend delicate 25 DRY JANUARY
nuances to fragrances and evolve over time. Elimination diets are popular for most resolution
makers, but you can also kick-start your renewal
with a dry, alcohol-free January.
58 LEARNING WILD
Forgo the typical classroom setting
and discover the benefits of
nature-based education.
15
2 motherearthliving.com
JANUARY/FEBRUARY 2019
31 64
On the Cover
41 Zero-Waste Grocery 15 All About Oats: Nature’s
Shopping Herbal Restorative
20 Beat the Winter Blues 36 The Might of Miso:
with Essential Oils Make Your Own Superfood
64 Build Better Garden Soil
36 Jan/Feb 2019 3
Volume 7, Number 2
“
WHAT’S ONE NEW GOAL
Postage Paid at Topeka, KS and addi-
tional mailing offices. POSTMASTER: Send
address changes to Ogden Publications,
Inc.,1503 S.W. 42nd St., Topeka, KS 66609-
1265. For subscription inquiries call: (800)
456-6018 ■ Outside the U.S. and Canada,
YOU HAVE FOR THIS YEAR?
”
Every year, I take a few steps toward my goal of living a near-zero-waste lifestyle.
This year, I plan to focus on reducing my use of petroleum products, such as
call: (785) 274-4367 ■ Fax: (785) 274-4305 plastics and fossil fuels. Generating less waste will be especially important to me
as I build and prepare to move into a tiny home with my significant other within
SUBSCRIBERS: If the Post Office alerts us
that your magazine is undeliverable, we
the upcoming year. — Russell
have no further obligation unless we receive
a corrected address within two years. One of my New Year’s goals is to make better use of my time by helping a few
people who are less fortunate. I plan on spending some time each week with
residents of a local assisted living facility. — Bob
SHARE YOUR THOUGHTS We love getting your feedback. Send us your messages!
EMAIL: Editor@MotherEarthLiving.com PHONE: (800) 340-5846 MAIL: 1503 SW 42nd St. Topeka, KS 66609
Jan/Feb 2019 5
Best for
Simple Living IDEAS + PRODUCTS + RESOURCES + MORE
goal for better health objective, such as practicing yoga, and lose sight of our goal — better health. As
soon as we’re discouraged by a missed class or unhealthy indulgence, we give up
guide your resolutions altogether. This year, think broadly about your resolution and set simple steps to
and the simple steps you meet it. Better health is realized in many ways, and setting attainable objectives will
take to achieve them. help you stay engaged with your goal and feel successful as the year progresses.
Jan/Feb 2019 7
BEST FOR SIMPLE LIVING
Purchases for
Stay Hydrated in Style | $45
The Hidrate Spark sets a personalized
daily water goal, tracks how much you
8 motherearthliving.com
BEST FOR SIMPLE LIVING
Industry News
| FEATURED CHARITY |
PROJECT SUNSHINE
Learn how participation in a few new initiatives might www.ProjectSunshine.org
improve not only your own mental and physical health,
but the health of the people and environment around you. WHY IT’S IMPORTANT: We reassess our
own health goals each January; why not
assess the health needs of others, too?
CONNECT THROUGH CONVERSATION
More than 3 million children are
In the United States, half the
hospitalized each year in the United
population says they feel alone; more
States, but by providing creative,
than 9 million people in the United
recreational, and educational activities,
Kingdom feel the same. Globally, feelings
Project Sunshine works to ensure that
of disconnection and social isolation
these kids have full childhoods regard-
are on the rise. Apart from harming our
less of their health conditions.
mental and emotional well-being, these
feelings affect us physically. To combat
this loneliness, companies in the U.K. are PROTECT NATIONAL PARKS WHAT IT DOES:
implementing the Chatty Café Scheme There are countless projects in the 84 ✽ Trains a network of more than 18,000
(www.TheChattyCafeScheme.co.uk). The million acres of United States national volunteers to provide companionship
practice designates spaces for customers parks that require funding, advocacy, and meet the non-medical, social,
who are open for company to use and and support, and the Parks Project and emotional needs of children who
connect with others for a conversation, (www.ParksProject.us) is the perfect way are ill in the U.S., Canada, China, Israel,
however long or short. to lend a hand. Every time you purchase and Kenya.
goods from their online store, funds go
toward backlogged projects in one of ✽ Reaches 150,000 patients aged 0 to
more than 30 different conservancies 21 each year by volunteering in more
across the U.S. To date, the Parks than 325 medical facilities.
Project has helped restore hundreds
of habitat acreage, plant thousands of ✽ Works with child life specialists,
native species, and reestablish countless social workers, therapists, and nurses to
walking trails. These indescribable, keep children academically and socially
precious places give us so much; now we active, and to reduce the stress on them
can give something back. and their families.
Jan/Feb 2019 9
BEST FOR SIMPLE LIVING
HOLIDAY
HARMONIES
“New Year’s Resolution”
OTIS REDDING AND CARLA THOMAS
| FEATURED QUOTE |
JANUARY FEBRUARY
❑ January 1 is New Year’s ❑ Plan a day free from
Day. Hit the ground running electronics and build a fire,
with healthy resolutions! make tea, plan your spring
garden, or start a new book.
❑ Colleges are about to
start a new semester. If there’s
a skill that interests you,
consider online classes.
| TRY THIS |
Homemade Liquid
❑ Keep up with cleaning
Laundry Soap snow, mud, and salt off your
The pure, simple ingredients in this recipe powerfully entryway floors.
clean clothes without the addition of harmful chemi-
cals. If you don’t want to add your own essential oils,
❑ Make strides toward a ❑ Extend organization reso-
healthier routine on National liquid castile soaps (such as Dr. Bronner’s) come in a lutions into the virtual world
Take the Stairs Day on variety of scents. Yield: About 3 cups. for Clean Out Your Computer
January 9. Day on February 11.
LEFT, FROM TOP: GETTY IMAGES/SPUKKATO; GETTY IMAGES/PETRENKOD; CENTER: GETTY IMAGES/DRAGONIMAGES; RIGHT, FROM TOP: GETTY IMAGES/YIPENGGE; ADOBE STOCK/PETUNYIA
Jan/Feb 2019 11
BEST FOR SIMPLE LIVING
Upcycled
Shopping
Command
Center
Meal planning is a
wonderful way to
make sure your
family’s food is as
healthy as possible,
and this kitchen
menu board
simplifies the
process without
cluttering up
your space.
— CRAFTY STACI
CRAFTY STACI
12 motherearthliving.com
BEST FOR SIMPLE LIVING
Supplies Needed
✽ 1 cookie sheet
✽ 1 empty mint container
with hinged top
✽ 1 flat-sided pen cup (or small box)
✽ Chalkboard paint
✽ Silver permanent pen
✽ 5 flat magnets, or 1 magnetic sheet
✽
✽
✽
2 clothespins
Acrylic paint
Length of ribbon or cord
1 2
✽ 1 shopping list pad
✽ Chalk
Let’s Begin
1. Rough up your cookie sheet with
sandpaper to help the paint stick. Do the
same with your mint tin and pen cup, if
they’re metal. Then clean everything well.
3 4
or drill to add two evenly spaced holes to
one end of the cookie sheet.
5&6 7
ALLISON SARKESIAN (5); BOTTOM RIGHT: CRAFTY STACI
Jan/Feb 2019 13
Natural Health WELLNESS + REMEDIES + BEAUT Y
Add this ancient grain to your OATS PROVIDE more than tasty cookies and a warm, nourishing
breakfast. Cultivated in temperate climates across the world as
home garden and apothecary
food and medicine since ancient times, this multifaceted grain can
for an easy-to-grow, transform into several different medicines, all of which provide a
versatile medicine right foundation for health and well-being.
at your fingertips.
Jan/Feb 2019 15
HEALTH PLANTS
the first frost; it can be left in place keep a close eye on the maturing seed
or worked into the soil to improve heads — as a nerve tonic, they’re viable
nutrition. When I plant 5 pounds for only a short window. Here in New
of seed in the previous year’s Hampshire, oats that I plant in late May
100-foot-diameter chicken run, I get are usually ready the last week of July,
approximately 3 pounds of fresh but this varies by location and season,
Harvest milky oat seed when the plants
oat seed. Watch for wild turkey and so watch your plants closely. You’ll
are bright green and the tops release a
other critters that may think you laid know they’re ready when the plants milky latex if squeezed.
out the seed to feed them. are vibrant green and the tops release
16 motherearthliving.com
HEALTH PLANTS
Age
+WJǪȃȥ
| RECIPE |
Blend ingredients well. Take 2 to 5 milliliters, 2 to 3 times per day. Tincture will keep for
approximately 3 years, at which point both lemon balm and skullcap begin to lose potency.
for stress, anxiety, fatigue, attention and vibrant, just after you harvest the
deficit hyperactivity disorder (ADHD), milky oat seeds.
depression, sexual lackluster, grief, Dry the oat straw thoroughly and
trauma, and any other time the nervous chop it into small, manageable pieces.
and adrenal systems need to be calmed, I sometimes use sharp, sturdy kitchen
nourished, rebuilt, and deeply but shears and snip away at the dry herb
gently energized. while watching a movie or chatting
Milky oat tincture should be taken with friends — it’s a long, slow process.
in relatively large, frequent doses: 1 to 5 In truth, I often buy oat straw. If you
milliliters (1⁄5 to 1 teaspoon) 2 to 5 times choose to do the same, seek reputable
daily. It may take several weeks or even bulk herb companies (see “Seed, Herb,
a month to fully kick in, but it does its and Medicinal Resources” on Page 19)
job exceedingly well. Consider blending because quality can vary widely. Good
it with faster-acting herbs for harmoni- dried oat straw should be light green,
ous, immediate results, such as skullcap, not brown or yellowish.
lemon balm, motherwort, ashwagandha, Once dried, you can make tea from
15% eOCoFllFection
or holy basil. In formulas, milky oat the oat straw or oat tops via standard
makes a wonderful supportive herb for infusion, decoction, or super infusion.
energy, focus, mood, and calm. To extract minerals — the main reason stor
to use oat straw — the latter methods Skin Re mae.com
der ORE15
Oat Straw and Dry Oat Tops make a much more potent beverage.
C O
T
DE: REStomer only)
U S E s
Oat straw — or dried oat tops — pro- (See recipes for Nutri-Tea on Page 18, se per cu
eu
(one tim
vide ample, tasty nutrition, especially and Oat Chai on Page 19.) You can also
MARIA NOËL GROVES
in tea form. To harvest oat straw, cut add oat straw to broth (the grass is too
down the top one-half to three-quar- tough to eat, so strain it out), or use the
ters of the plant while it’s still green powder as a supplement.
dermae.com
Circle #7; see card pg 65
HEALTH PLANTS
CLOCKWISE FROM BOTTOM LEFT: GETTY IMAGES/HEIKERAU; ADOBE STOCK/KOLESNIKOVSERG; GETTY IMAGES/EGAL
Greek and Roman texts, including De
Materia Medica by Dioscorides, who
applied oat gruel as a poultice and
porridge for intestinal health, as well
as a cream for coughs. The German
physician and mystic Hildegard von
Bingen wrote in Physica that warm oats
“are both rich and healthy nourishment
for healthy people.”
Today, oats are known to be high in
fiber and contain other beneficial com-
pounds, such as beta-glucans, which help
to improve heart health, reduce choles-
terol, and lower blood sugar. Topically,
oatmeal has demulcent, soothing proper-
ties. It can be applied as a wet poultice,
gentle facial scrub, lotion, or added to a
bath to soothe itchy, irritated skin.
18 motherearthliving.com
HEALTH PLANTS
| RECIPE | +
OAT CHAI S E E D, H E R B,
Oats are high in fiber and contain AND MEDICINAL
Simmering, or “decocting,” really helps pull
beneficial compounds that help improve RESOURCES
all that mineral goodness from plants, as heart health, reduce cholesterol, and
well as the flavor from chai spices. Oatmeal lower blood sugar. Dried Herb
adds a somewhat creamy viscosity and
www.MountainRoseHerbs.com
pleasant background flavor to the tea.
www.PacificBotanicals.com
Yield: 16 ounces.
www.ZackWoodsHerbs.com
Sweetener, optional
www.GaiaHerbs.com
www.Herbalist-Alchemist.com
Simmer herbs in 16 ounces of water for 20
www.Herb-Pharm.com
minutes. Strain and enjoy as-is, or with milk
www.OregonsWildHarvest.com
and sweetener. Keep refrigerated up to 3 days.
Take
25% OFF your
entire order with
coupon code
SINUS25
Jan/Feb 2019 19
HEALTH AROMATHERAPY
AFTER LIVING IN SUNNY ROME for 12 years, my move to Pennsylvania in 1996 What Causes SAD?
brought an unexpected adversary — the winter blues, formally known as seasonal The primary factors that may
affective disorder (SAD). The first winter after my return to the United States, influence this disorder are:
I noticed an unusual desire for daily naps and an overall sense of melancholy. I
attributed these symptoms to the adjustment of moving to a new country. However,
when my mood magically lifted the following summer, only to drop again in winter, I
Æ LOW LEVELS OF SEROTONIN.
Serotonin is a chemical in your brain
knew I was experiencing SAD. that makes you feel happy. Reduced sun-
SAD is a condition of mild to major depression with a seasonal pattern. Most light can cause serotonin levels to drop,
people begin to notice feelings of sadness and reduced energy around October or affecting the balance of your mood.
November, and find they become worse in December, January, and February, when
the days are shortest. Æ ELEVATED LEVELS OF
MELATONIN. This hormone primarily
affects sleep patterns, and a change in
the season can disrupt the balance of
melatonin in your body, causing you
to produce too much. The result is
depressed feelings and lethargy.
20 motherearthliving.com
HEALTH AROMATHERAPY
| SIMPLE TIPS |
Using Essential
Oils for SAD
Æ PERSONAL NASAL
INHALER: Inhalers are a wonder-
fully convenient and discrete way
to breathe in essential oils when a
diffuser isn’t practical. Simply apply
15 drops of essential oil to the cot-
ton wick that’s sold with the inhaler.
To use, unscrew the cap, place the
inhaler to your nose, and inhale
deeply. I love to quietly say a posi-
tive affirmation while inhaling.
Æ DIFFUSION: An aroma-
therapy ultrasonic diffuser disperses
that coincide with specific seasons for symptoms, or other symptoms you’re essential oils into the air. You can
at least two years, you likely have SAD. concerned about. diffuse a single oil or several
The most common symptoms that together for multiple benefits. The
people experience with seasonal affec- Aromatherapy and SAD effect can last for several hours, and
tive disorder are: Now for the good news. Scientific diffusers can be placed throughout
research has shown that people suf- your home.
✽ Experiencing a drop in energy. fering from SAD are more sensitive to
✽ Feeling depressed and hopeless. aromas and therefore may respond well
✽ Having difficulty concentrating.
to essential oils. As a veteran clinical
aromatherapist, I can personally attest to
Æ AROMATHERAPY
MASSAGE: I can’t stress enough
✽ Starting to feel separated from the efficacy of using essential oils in this the importance of getting a mas-
friends and loved ones. manner, as they’ve been my first line of sage when struggling with SAD. As
✽ Feeling agitated and moody. defense against SAD for over 20 years. I’ve described, essential oils can be
✽ Not enjoying normally Keep in mind that the therapeutic powerful agents in helping restore
pleasurable activities. use of essential oils and the practice emotional well-being. When you
of aromatherapy is a complementary combine the oils with the comfort of
✽ Experiencing changes in
health modality, and not meant to cure human touch, it makes for a magnifi-
appetite and weight.
SAD. Rather, essential oils are a means cent healing fusion. Get these mas-
✽ Sleeping too much, or not to enhance your overall emotional sages as often as you can afford.
sleeping enough. outlook and work alongside traditional
and alternative treatments intended to
Keep in mind, these symptoms may
vary slightly from person to person. The
combat SAD.
Over the years, I’ve experimented
Æ AROMATHERAPY BATH:
Take the time for a warm bath with
symptoms of SAD will usually be mild, with a number of essential oils to gentle healing music, candles, and
but they can increase in severity as time address my winter blues, as well as that aromatic oil. To ensure that your
goes on. Some people only feel slightly of my clients and students. Below is a skin doesn’t become irritated from
ADOBE STOCK/NEW AFRICA
down, while others can find themselves list of the oils that I’ve found to be most the essential oil, blend 10 drops of
in a deep depression. Talk to a health effective in helping restore physical and essential oil into ½ cup of carrier oil,
care professional if you find yourself emotional balance during the dark days and add it to the water just before
having any combination of these SAD of winter. > > you step in.
Jan/Feb 2019 21
HEALTH AROMATHERAPY
22 motherearthliving.com
HEALTH AROMATHERAPY
I’ve experienced four or five hours of lent for cutting through brain fog and | RECIPES |
serenity after receiving an aromatherapy increasing mental alertness and focus.
massage with ylang-ylang, sweet orange EMOTIONALLY UPLIFTING
(Citrus x sinensis), and cedarwood If you feel you have seasonal affec- NASAL INHALER
(Juniperus virginiana) essential oils. Take tive disorder, consult your doctor.
note: I’ve had enthusiastic students use a Often, SAD symptoms can be comfort- 7 drops bergamot essential oil
high concentration of ylang-ylang, only ably addressed with not only aroma- (Citrus bergamia)
to end up with a headache and nausea, therapy and essential oils, but also good 5 drops spike lavender essential
which can happen when used in excess. nutrition, daily exercise, good sleep, oil (Lavandula latifolia)
bright light therapy, or, in severe cases, 3 drops Siberian fir essential oil
cognitive behavioral therapy. Even mild (Abies alba)
SPIKE LAVENDER (LAVANDULA depression can impact your ability to 1 nasal inhaler
LATIFOLIA): This is another personal function well in daily life, so please
favorite of mine. Like true lavender don’t downplay your symptoms. With Add the 15 drops of essential oils
(Lavandula angustifolia), spike laven- the right treatment, a change in the sea- to the cotton wick, and place it
der’s aroma is floral, but it has a more sons will no longer change your health inside the inhaler. Each time you
camphorous aroma because of a signifi- and happiness. open the tube and breathe in the
cant amount of camphor in the plant. aroma, repeat a positive affirmation,
In terms of addressing SAD, true lav- Liz Fulcher is a 27-year clinical aromatherapist such as: “Today I will find a way to
ender essential oil is best suited for calm- and founder of the Aromatic Wisdom
experience joy,” or “I feel light and
Institute. You can learn more about essential
ing anxiety and stress and promoting oils on her highly popular podcast at energetic.”
sleep, whereas spike lavender is excel- www.AromaticWisdomInstitute.com/Podcast.
OUR
Aromatherapy Made Easy Add the essential oils to your roller-
STORE The Complete Aromatherapy & Essential Oils Handbook
ball bottle, and then fill the rest of
for Everyday Wellness
the container with jojoba oil. Snap in
They can even be used to tone muscles! Packed with 450 remedies and information To use, apply as often as needed to
on 109 oils, this book will guide you through using this natural modality to heal. your wrists, neck, or feet. Note that
This title is available at www.MotherEarthLiving.com/Store or by calling this blend does not contain any
800-456-6018. Mention promo code MMLPAJZ4. Item #7476. phototoxic essential oils.
Jan/Feb 2019 23
DEFEND YOUR
Ear, Nose & Throat
*
HEALTH
20 mg of ORAL PROBIOTIC
BLIS K12™ S. salivarius
to help populate the ear, nose & throat
with good bacteria that help keep your
immune system healthy & assist with
reducing the likelihood of a sore throat*.
FAMILY
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
HEALTH YOUR BODY
Dry January
Elimination diets are popular for most resolution makers, but you can
also kick-start your renewal with a dry, alcohol-free January.
MANY PEOPLE round out each December with a season of celebration, and greet Health Benefits
the new year by setting intentions for health and wellness. This collective optimism of an Alcohol Break
makes the first month of the year a natural fit for “Dry January” — a designation My own month-long experiment
created by U.K. charity Alcohol Concern, which, in 2013, started a public health with alcohol abstinence led me to
campaign calling for people to put drinking on hold for one month. long-term refrainment, during which
Taking such a pause can bring relief after holiday indulgence, and help you become I’ve reveled in the benefits and new
aware of your relationship with alcohol during different occasions — celebration, grief, habits listed in this article. You can
joy, stress, parenthood, dating, and any reason in between. However, Dry January is put these recommendations to use
not a pass for overconsumption the rest of the year; it’s a chance to gauge your alcohol during your own Dry January, or
consumption and investigate the benefits of spending one month alcohol-free. At social at any time of year when you feel
functions, you can say you’re participating in this official event to explain why you’re you need a break to reassess or
passing on that glass of cabernet. complement other health goals.
Jan/Feb 2019 25
HEALTH YOUR BODY
✽ On what occasions do you find FROM BOTTOM: ADOBE STOCK/JACOB LUND; ADOBE STOCK/AFRICA STUDIO
26 motherearthliving.com
HEALTH YOUR BODY
write about what you liked and text to a friend telling them you plan
disliked about participating. Note any to participate in Dry January will
changes in your mood, energy, sleep help keep you accountable — and
habits, and general well-being. These your friend may even join you.
notes will help you understand your Encouragement will be invaluable to
relationship to alcohol and inform you on days when abstaining feels
your decisions going forward. tough or impossible.
Jan/Feb 2019 27
HEALTH YOUR BODY
| RECIPE |
28 motherearthliving.com
Circle #9; see card pg 65
Aquilegia Songbird Blue Jay Coreopsis Starlight Hemerocallis Erin Lea
Abelia Sweet Emotion Iris Concord Crush Lupine Mini Gallery Red
Start
with a
seed
Find your joy in the garden with over
600 seed varieties from your local store or
online at botanicalinterests.com.
e
Receiv
%
20 yo
Use
u r
p
n
r
e
o m
OFF
xt orde
r!*
o code
20
:
200+ Certified Organics • 350+ Heirlooms • Untreated While we’ve always been a
Non-GMO company, our
LIVING *Available at botanicalinterests.com only. Valid through 5/31/19. seed packets now display the
Not available with other offers. Non-GMO Project Verified label.
with a bright, seasonal a mixture of their own juices and salt to help preserve them well past their peak
GETTY IMAGES/VIOLLETA
season. In an age where fresh fruits are available year-round, you may wonder
bite by preserving your why it’s worth going through the trouble. The answer is simple: Preserved
own lemons. lemons are easy to make, remain shelf-stable for up to a year, and introduce a
novel, exotic flavor profile that you can add to almost any dish.
Jan/Feb 2019 31
FOOD PRESERVATION
32 motherearthliving.com
FOOD PRESERVATION
| RECIPE |
MOROCCAN CHICKEN WITH ¼ teaspoon ground cloves cloves, and paprika, and cook just under
PRESERVED LEMONS 1 teaspoon paprika a minute more.
I love the medley of flavors that this 2 cups chicken stock 6. Add chicken stock and tomatoes, and
recipe offers. The earthiness of the 4 roma tomatoes, chopped bring to a simmer. Cube chicken breasts,
cinnamon and the brightness of the 2 tablespoons preserved lemons and mix them into the sauce in the pan.
ginger are just a few of the ingredients (see recipe on Page 32) 7. Remove the sauce from the heat, and
that help round out the flavor. 4 green onions, sliced stir in the preserved lemons. Serve the
Yield: 4 servings. Salt and pepper, to taste dish over rice, garnish with green onions
and toasted cashews, and season with
½ cup cashews 1. Preheat oven to 350 degrees salt and pepper to taste.
4 chicken breasts Fahrenheit.
FROM TOP: GETTY IMAGES/BARTOSZ LUCZAK; GETTY IMAGES/SEAN SHOT
Jan/Feb 2019 33
FOOD PRESERVATION
| RECIPES |
minced (see recipe on Page 32) 2. Coat the asparagus with the
Salt and pepper, to taste coconut oil, chile powder, and salt.
3. Bake for 12 minutes.
1. Add coconut oil to a medium-sized 4. Add the preserved lemon, and
frying pan over high heat. Sauté the serve warm.
lamb chops, about 3 minutes per side. Jake Lasorsa was a personal chef for four
Set aside. years. During that time, he developed skills
2. Add the butter and shallots to the for flavor combinations and recipe creation.
Jake and his partner source as much of their
same pan. Sauté just until shallots give produce as possible from their own garden or
off a light aroma. from local farmers and ranchers.
34 motherearthliving.com
FOOD EAT WELL
ANALYZED IN HEALTH COMMUNITIES, treasured for its fifth-taste flavor, and | RECIPE |
at times incorporated into recipes without knowing its entire potential, miso — a
salty, slightly sweet brown paste of fermented pulses — is a food steadily garnering RICE MISO
attention. It originated in China and was adopted by Japanese cooks hundreds of A great recipe for beginners, rice miso
years ago, where dozens of different varieties are now produced in various regions, in has a shorter fermentation time than
ways similar to how other cultures produce regional wines or cheeses. other misos and a light, sweet flavor.
Most miso is made from soybeans, which are cooked, mashed, and fermented with Yield: Seven 12-ounce jars, around
grains of rice or barley that have been impregnated with the Aspergillus oryzae culture. 5 pounds.
These grains are known as koji and are the basis of several Japanese ingredients,
including traditional soy sauce. The savory flavor produced by the culture is known as 3 cups soybeans
“umami,” or “the fifth taste.” A highly sought-after component of Asian cuisine, umami 11⁄ 2 cups rice koji
is created by the formation of glutamate during the fermentation process. 21⁄ 2 tablespoons salt, plus
Different types of miso are made by varying ingredient proportions and fermentation 1 teaspoon extra to sprinkle
times. The types can be split roughly into two categories: stronger-tasting, darker misos on surface
and lighter, sweeter ones. The richer misos are used to flavor soups and stews, while the 2 cups water (save this from the
paler, less powerful misos are ideal for dips, dressings, and lighter broths. cooked beans)
36 motherearthliving.com
FOOD EAT WELL
Making Miso
Often, most commercially available
miso is pasteurized to allow for longer
storage. The easiest way to ensure your
miso contains the health-enhancing
enzymes and live probiotics found in
unpasteurized forms is to make the
superfood yourself.
Paler, sweeter misos, such as rice
can cause unwanted bacteria or Miso for Health miso made with soybeans and rice
molds to grow. If you’re careful, this Miso’s flavor isn’t the only attractive koji, are usually fermented for a fairly
shouldn’t be a problem. The salt in thing about this paste; it’s also believed short period, from around 8 to 12
the miso and the proliferation of to have a number of health benefits. weeks, meaning less wait time until
lactic acid bacteria and molds will Unpasteurized miso (miso that hasn’t they can be sampled. As such, they
inhibit any other growth. been heat-treated) contains a mixture are ideal if you are making your first
7. Sprinkle the surface of the miso of probiotics and enzymes that promote homemade miso.
with a final teaspoonful of salt, then beneficial microorganisms in the gut. Darker, stronger-flavored misos,
put a piece of plastic wrap directly This effect may, in turn, strengthen such as hatcho (soybean mash
onto the surface to keep out air. the immune system, since around 70 fermented with soybean koji), barley,
Place a weight, such as a glass pickle percent of it resides in the gut. or brown rice misos, have a lower
weight or a flat stone, on top of the Though some of it is still developing, proportion of koji but contain more
plastic wrap. Put a final cover of a research continues into the health salt. Fermentation must take place over
muslin cloth or a lid over the jar. If benefits of miso. It has been found several months, which should include
using a lid, remember that microbial to contain antioxidants, which help the warmer summer period. It can
action means gas will be given off, so promote cellular health and may reduce be left for as long as two years. These
it needs to be loosely fitting or have a the inflammation that can be a root darker, long-aged misos are believed to
vent in the top. cause of many health problems. One be more powerful in protecting from
8. Place the jar somewhere dark with study found that miso’s antioxidants radiation exposure and fighting colon,
an even temperature, such as a closet scavenged free radicals, the unstable lung, and stomach cancer cells. Short-
away from heating. molecules found in our bodies that can aged misos are thought to contain
9. Check every 4 weeks for unwanted damage cell membranes. higher levels of probiotics.
mold on the miso’s surface. If there’s Although miso is salty, it’s not There are dozens of ways to make
white mold growth, it’s harmless; believed to have the same negative effect miso, so it’s worth experimenting with
scrape it away and clean the sides of on blood pressure as ordinary table salt. varying amounts of beans and koji, as
the jar. Then top miso with fresh salt, Studies have reported measured blood
FROM BOTTOM: ADOBE STOCK/TSUBOYA; GETTY IMAGES/GYRO
new plastic wrap, and a clean weight. pressure in mammals to be lower when
10. Fermentation of this miso will they’ve consumed salt through miso
take up to 12 weeks. Start tasting it rather than eating salt on its own.
around week 6 to see how it’s pro- A study in Japan, reported in the
gressing. Once it has reached a taste Journal of the National Cancer Institute
that you like, remove the weight, put a in 2003, found that women consum-
tight-fitting lid on it, and store it in the ing at least three bowls of miso soup
refrigerator, which will virtually stop daily showed a lower incidence rate for
the fermentation process. breast cancer compared with those who
Jan/Feb 2019 37
FOOD EAT WELL
| RECIPES |
MISO SOUP
This is a good recipe for beginners and
is easy to adjust to suit your taste or to
use up ingredients you have on hand.
Try drinking a cup of miso soup once a
day instead of your usual hot drink.
Yield: 4 servings.
(optional)
2 tablespoons rice miso
38 motherearthliving.com
FOOD EAT WELL
GARBANZO BEAN,
VEGETABLE, AND MISO STEW 3 cups soybeans
Miso stew is a great warming dish for 1⁄ 2 cup barley koji
edenfoods.com
Whether perusing the aisles or
paying at the register, you can practice
sustainable supermarket strategies
that help reduce your plastic and
packaging waste.
Jan/Feb 2019 41
Plastic on Our Planet
The last few years have witnessed
an explosion in consumer passion for
environmental issues. More people
are taking steps to reduce their waste
and are calling on companies large
and small to do the same. We, as
consumers, have the power to change
the way business is done, specifically
when it comes to plastics and other
disposable packaging. And the food
industry is a great place to start!
Plastic packaging, such as the kind
you see on the shelves of your local
grocery store, makes up approximately
40 percent of all plastic produced. And
all of those plastic bags? Here in the
United States, we use 100 billion plastic
bags per year, only 1 percent of which
are properly recycled. To make those Strategies for Sustainable Shopping
bags, we go through 12 million barrels Any effective New Year’s resolution starts with a plan. Organize your next
of oil. sustainable grocery trip so that you’re prepared before you begin roaming the
Plastic isn’t evil in itself; the big- aisles. Here are some tips to get you started:
gest problem is that the production
chain is linear, and the end result is BRING YOUR OWN BAGS. This is often the easiest place to start. Instead of using
the equivalent of one garbage truck’s the plastic bags at the store, bring your own reusable cloth, canvas, or nylon
worth of plastic being dumped into shopping bags. Don’t forget about all of those pesky produce bags, either. There
our oceans every single minute. are many wonderful, reusable alternatives, including drawstring fabric bulk food
Unless something changes, and fast, bags and mesh produce bags.
FROM LEFT: GETTY IMAGES/GAFFERA; GETTY IMAGES/FATCAMERA; PAGE 43, FAR RIGHT: ADOBE STOCK/EDALIN;
there may be more plastic than fish in
the ocean by the year 2050. REFUSE THE RECEIPT. While many of us reach for our receipts without a second
But don’t despair — things are thought, how many of us actually look at them or need them after we’re done
changing! Individuals are realizing shopping? Get in the habit of saying, “No receipt, thank you,” when checking
that they can choose better food out. Not only will you cut out this unnecessary trash, but you’ll also reduce your FROM BOTTOM CENTER: GETTY IMAGES/INDUSTRYVIEW; ADOBE STOCK/GLENDA POWERS
products with less waste, while also exposure to bisphenol A (BPA), which is found in much of the thermal paper
saving money and reducing their used in the printing of receipts.
exposure to potentially harmful
plastic chemicals. Businesses are real- CHOOSE FOR THE LONG-TERM. There are some items that you likely won’t be
izing that they can make their dollars able to find in bulk or without packaging, such as pasta sauce, salad dressing, or
stretch further by minimizing packag- other condiments. In these cases, look for packaging that you’ll reuse, such as
ing, providing bulk options, and offer- sturdy glass jars with screw-on lids, or containers that can easily be recycled in
ing incentives for those who bring your area.
their own bags or cups. You can join
the low-waste living revolution this A WORD ON LIDS: Depending on your municipality, you may or may not be able to
year by making a few easy changes to recycle the lids that come with your jars or bottles. If you’re not able to do so within
the way you buy your food. your city, other independent companies may be able to recycle them for you.
42 motherearthliving.com
Placing apples in a mesh bag is one thing, but what about figuring out how to collect
food items in the bulk sections without the plastic bags available in the store? It might
seem daunting at first, but you’ll quickly get the hang of bringing your own containers
to the grocery store and navigating how to record what you place in them.
PAGE 45, FAR RIGHT: GETTY IMAGES/MONKEYBUSINESSIMAGES; FROM BOTTOM CENTER: GETTY IMAGES/SERGEYRYZHOV; ADOBE STOCK/SPELAG
cable management; organizing tools, CURBSIDE: Nearly all curbside grocery pickup and delivery order forms provide
hardware, ribbon, or craft supplies; a section for you to add special instructions. Here, you can request that your
as holiday ornament hangers; or for produce items be kept loose, as opposed to put in plastic produce bags, and also
cleaning small items such as razors that your order be placed into paper grocery bags. This system certainly isn’t
and pencil sharpeners. perfect yet, but because it’s so new, now’s the time to make your voice heard.
BE PREPARED TO SAY “NO.” MEAL DELIVERY SERVICES: There’s no shortage of options nowadays for those
Although food suppliers are mak- looking for meal prep delivery services. One advantage to this grocery option
ing strides, there will likely be items is that it significantly cuts down on food waste — however, it typically makes
that you can’t find sans packaging, up for that in packaging and trash. Nearly everything in a meal kit delivery is
THIS PAGE, FROM LEFT: GETTY IMAGES/TANYASID; GETTY IMAGES/KRITCHANUT
such as dressings or sauces. In these individually wrapped in plastic; plastic bags, plastic Tupperware containers, and
cases, be prepared to refuse an item plastic wrap take center stage.
based upon its packaging. Have a Plan Currently, there doesn’t appear to be any large, nationwide meal kit delivery
B in mind, and scope out different service that’s committed to going zero-waste, but several bigger companies are mak-
grocery stores for ones that carry spe- ing strides. Green Chef (www.GreenChef.com) emphasizes reusable and recyclable
cific items. If you can speak with an packaging. Purple Carrot (www.PurpleCarrot.com) offers a guide on their website
employee directly, don’t be afraid to on how to reuse, recycle, and compost your kit items. Sun Basket (www.SunBasket.
say something like: “I try to stay away com) provides packaging that is 100 percent recyclable and/or compostable.
from plastic packaging, but I really Whether you decide to simply bring your own bags to the grocery store, or
want to buy this.” Often, people are attempt full-on zero-waste shopping, remember that your actions matter. Every
open to working with you, especially step toward less waste is a positive one for your health and the health of the
if it means getting your business! planet — and it’s a fantastic resolution for this new year!
44 motherearthliving.com
Not knowing how to interact with others can be a huge hurdle in going zero-waste,
or making any change that goes “against the grain.” Since cutting back on waste is
something that ideally everyone will get jazzed about someday, we want to make this
lifestyle seem fun, inviting, inclusive, and nonjudgmental. If you choose to talk about
it, make it personal to you, but don’t mention other people or what they “should” be
doing. Lead by example whenever you can, and remind yourself of the reasons you’re
making this commitment to the environment.
Here are a few ideas for how to communicate your zero-waste wishes when out shopping:
Melani Schweder is a certified health coach, herbalist, and writer. Her journey with
chronic illness ignited her passion for fresh food, wild medicine, and nontoxic living.
PHOTO CREDIT
Jan/Feb 2019 45
From fleas to food choices,
explore effective and safe
alternatives for your furry friend’s
emotional and physical
well-being.
BY K A R Y N M A I E R
Jan/Feb 2019 47
antiviral and antimicrobial effects, and counters
a number of pathogens, such as salmonella
(Salmonella enteritidis), E. coli (Escherichia coli),
and ringworm (Microsporum canis). However,
you shouldn’t use olive leaf extract as a regular
treatment method; constant use for more than
three months could lead to negative long-term
issues for your pet.
Because a large part of the immune system
resides in the large intestine, you can also
consider adding a probiotic supplement to your
pet’s food. A dollop of coconut oil contains
essential fatty acids that enhance digestion and
benefit the skin, coat, and brain. Hiding medicine
capsules in coconut oil can also make getting
supplements into Fido or Fluffy a lot easier.
PAGE 46: GETTY IMAGES/ANCHIY; FROM TOP: GETTY IMAGES/FILADENDRON; GETTY IMAGES/AYIMAGES
tick formulas have been proven to more This formula is easy to use and soothing
effectively eliminate fleas and ticks, as well as for hot spots, bug bites, and other
the risk of toxicity. Studies have shown that skin irritations. This recipe is safe for
the essential oils of thyme and myrtle are dogs and cats, but avoid use on open wounds.
more effective at repelling fleas than either
diethyltoluamide (DEET) or permethrin, two 1
⁄4 teaspoon fine sea salt
standard ingredients found in insect repellents. 1 cup distilled water
Geraniol is another common ingredient in 30 drops calendula tincture
natural flea and tick products that is superior to
DEET. The compound is found in the essential Combine the salt and water in a small bottle
oils made from rose geranium, lemongrass, with a cap, and shake it a few times. Add the
and citronella. Other botanicals, such as clove calendula tincture, and shake it again.
and cinnamon, contain eugenol, an agent that
blocks the activity of an insect neurotransmitter To use: Fit the bottle with a mister, and spray lightly on the affected
called “octopamine”, causing the insect’s central area. Try to keep your pet from pestering the treated area until the
nervous system to crash. Because mammals and formula dries. Shake the bottle before each use.
48 motherearthliving.com
vertebrates lack adequate octopamine receptors,
eugenol is safe for people and wildlife. Nancy
Brandt, a holistic veterinarian at Natural Care
Institute in Las Vegas, Nevada, recommends
combining 1 tablespoon of salt with 1 cup of water
for an Epsom salt poultice, and applying it three
times a day to combat the itch from flea bites.
While all of these methods are suitable
for dogs, some treatments, specifically those
involving clove and thyme, should not be used
to treat cats. Never apply essential oils directly
to your pet’s skin, and consult your veterinarian
if your pet is under 15 pounds before using
essential oils at all. You should also always take
the extra time to research where your essential
oils are coming from — not all essential oils are
produced safely or responsibly.
Jan/Feb 2019 49
pet, and helping them emotionally may be the
key to curing them physically, and vice versa.
Once the hot spots are already present, there
are a few natural ways to battle them effectively.
Homeopathic remedies, such as Rhus tox or
Apis, can be given inside the cheek as 3 to 5 No.
20 pellets — or a half-dropperful of 30C potency
liquid — every 30 minutes for up to 4 doses a
day. If administering to cats, dissolve the pellets
in a small amount of broth they can drink
throughout the day.
Externally, 1 teaspoon of coconut oil mixed
with 2 drops of oregano essential oil applied
to the area will help soothe the irritation and
combat bacteria. Unfortunately, this treatment
is not suitable for cats, as oregano can have
harmful and lasting consequences for them.
If using this method on your dog, plan to
supervise them and deter them from licking the
area until the salve is absorbed. If there’s no sign
of improvement after a few hours, and certainly
if the situation seems worse, stop the treatment
and call your veterinarian.
virus vaccine lasts at least seven years. Ronald the ears, being careful to avoid the ear canal. Shake well before each use.
Schultz, a veterinary immunologist and professor
of the Department of Pathobiological Sciences at Note: For dogs, you can add two drops of garlic oil to this mixture, but
the University of Wisconsin School of Veterinary do not use this with the added garlic oil on cats.
Medicine, and one of the lead authors of the new
guidelines, recommends titer testing to measure If your pet gets an ear infection (Otitis externa), rub a few drops of oil
the serum concentration of antibodies to evaluate infused with mullein or St. John’s wort in its ears, as these are strong
whether or not to revaccinate. antimicrobial agents. You can purchase the oil or make your own by
While it’s good to be involved in your pet’s infusing chopped leaves and flowers in olive oil for 3 weeks in a jar.
health, over-vaccinating can be more harmful Then, strain it, bottle the reserved oil, and store in a dark, cool place.
50 motherearthliving.com
web than helpful. For example, many pet guardians
extras
regard heartworm disease as a death sentence,
To learn more about what but Jeffrey Levy, Doctor of Veterinary Medicine,
others are doing in the holistic and Practitioner of Classical Homeopathy,
pet care community, visit asserts that this doesn’t have to be true. In
www.ahvma.org or www.vmaa.vet.
his extended experience in treating dogs with
heartworm, the only ones who suffered heart
failure were the dogs that had been vaccinated
every year. He notes, however, that geographic
location and environment may significantly
increase the risk for exposure and the need to
vaccinate. Otherwise, a natural diet and the
avoidance of toxins is key to prevention, as well
as a monthly dose of heartworm nosodes.
Gerald Wessner of the Holistic Veterinary
Clinic also treats his patients with heartworm
nosodes, but he prescribes them a bit differently.
Wassner weans his patients off the nosodes
over the course of three months, adding food-
grade diatomaceous earth to the diet for 30 or
more days, and a homeopathic medicine called
Paratox that consists of black walnut hull, turkey
rhubarb, crampbark, wormwood, and other
botanicals.
Despite these remedies, it’s still important to
test for heartworm microfilaria annually, and to
discuss all options for prevention and treatment
with your veterinarian.
While having these home remedies at your
disposal can be helpful, it’s still always a good
idea to have a qualified holistic veterinarian
evaluate your pet’s physical condition, emotional
status, and dietary needs to help pinpoint
the causes of illness and provide the right
combination of therapies. Note, too, that a
holistic veterinarian will be able to recommend
acupuncture and homeopathic remedies to
address these conditions and promote overall
wellness in your pet, something that you should
not administer at home on your own.
Pets can sneak their way into your heart
quickly, and stay there for life. Help them stay
as healthy as possible while they’re a part of
your family. Making decisions about your pets’
health is not always the easiest thing to do,
but knowing all of your veterinary options is a
good place to start.
GETTY IMAGES/ANURAKPONG
Jan/Feb 2019 51
Craft evocative personal scents using
natural ingredients, which lend
delicate nuances to fragrances
and evolve over time.
BY J E N N I F E R P E AC E R H I N D
Natural Perfume
Components
Natural perfumes
made with essential oils
and absolutes won’t be
the same as commercial,
alcohol-based perfumes.
Essential oils are extracted
from aromatic plants by
52 motherearthliving.com
steam distillation, or by
physical expression, as
in the case of citrus oils.
Absolutes are made by
solvent extraction; they’re
aromatically similar to what’s lost in bombastic
the plant, but are very impact is more than made
concentrated and best up for by the gentleness
appreciated when highly and beauty of naturally
diluted. Rose, jasmine, and derived ingredients, and
orange blossom are the by the mood benefits of
most popular absolutes. the aroma.
They’re expensive, so you
could use an infusion in Fragrant Harmonies
jojoba oil as a budget- A natural perfume
friendly alternative. isn’t composed randomly.
In mainstream To create a successful
perfumery, synthetic perfume, you’ll need
aroma chemicals to understand the
dominate. This means that olfactory relationships
when a modern synthetic between essential oils,
fragrance is applied, the their volatility (which
effect is often linear — the determines which scents
perfume doesn’t are top, middle, and base
substantially change its notes), their diffusiveness,
character from application and their odor intensity.
until it has faded from The scent of every
our perception. The scent essential oil is made
of perfumes made with up of many chemical
extracts from aromatic components, each of which
plants, however, will has its own olfactory
evolve on our skin after characteristics, and the
application; we’ll first components’ relative
sense the top notes, then proportions have a major
the middle notes at the impact on the overall
heart of the scent, and aroma of the oil. For this
finally the lingering reason, some essential oils,
base notes. Commercial such as rose or jasmine, are
perfumes are constructed complex enough to make
for their initial impact and good single-ingredient
presence, their persistence, fragrances, which are
and for sillage — the trail instantly recognizable.
of fragrance left in the air If you combine three
when the wearer walks by. essential oils, you create
Oil or wax-based natural a new odor sensation,
perfumes are more subtle, although you’ll still be able
and will usually fade to discern the presence of
more quickly. However, the individual oils. But by
Jan/Feb 2019 53
sophisticated bouquet, volatility. Bergamot (Citrus
which might be floral, bergamia) has a fresh citrus
herbal, or based on fragrant top note and sweet citrus
woods, soothing balsams, body, with lemony, floral,
citrus, or vanilla. Each of peppery, and lavender-
these ideas can be fused, so like nuances — elements
you might choose a floral- that can bridge with
balsamic composition, or an many other scents. Use
herbal-woody-spicy scent. the furanocoumarin-free
You can also create a (FCF) version to eliminate
more abstract scent that the risk of phototoxicity,
reflects seasons, places, which is a burning reaction
combining five or more oils, what we might think of as or feelings. Evoke a walk from topically applied
you’ll create a completely aromatic bridges, which in the forest with conifer essential oils that’s triggered
new scent, which we’ll will bring cohesiveness and oils, or a tropical garden by exposure to sunlight.
struggle to discern the harmony to your blend; with sumptuous ylang- Other citrus top notes
individual ingredients aromatic contrasts will add ylang. You could even use include yellow grapefruit
of, because hundreds drama and excitement. vanilla and citrus to make (C. paradisi) for sharpness,
of chemicals will be a fragrance inspired by the lime (C. aurantifolia) for
constituents contributing Choose a Theme aroma of cakes baking! lightness, mandarin (C.
to the aroma. When crafting a reticulata) for freshness,
In perfume, the initial personal scent, you might Follow Your Nose and yuzu peel (C. junos) if
impact is given by the “top
note,” or the aromatics that
want to create a soliflore,
where one floral fragrance
Æ TOP NOTES: Citrus
is commonly used as a top
you like a stronger aromatic
citrus presence. Many citrus
evaporate most quickly; dominates; or a more note, because of its high essential oils and aromatics
the heart of the scent is
composed of “middle note”
aromatics, defining the
theme of the perfume; and
less volatile “base note”
aromatics anchor or fix the
scent, giving it persistence.
The oil or wax base of a
natural perfume will also
decelerate evaporation to
an extent, which is why
a natural perfume takes
a little longer to make
its presence known. By
contrast, alcohol-based
conventional perfumes are
highly volatile.
In addition to the
broad top, middle, or
base category a particular
aromatic might belong to,
aromatic connections will
be running throughout the
perfume, because many
essential oils share aromatic
constituents. These form
54 motherearthliving.com
Essential oils are extremely con-
centrated, and must be sufficiently
Essential oils are extremely concen-
diluted in a carrier oil to be used
trated, and must be sufficiently diluted
safely on your skin. Don’t adjust the
in a carrier oil to be used safely on
proportion of aromatics to carrier
FROM TOP: GETTY IMAGES/PLPROD; ADOBE STOCK/RADKA DANAILOVA; PAGE 52, FROM TOP: STOCKSY/TRINETTE REED; STOCKSY/NADINE GREEFF; PAGE 53: ADOBE STOCK/VALERIYA ZANKOVYCH; PAGE 54, FROM TOP: GETTY IMAGES/YUE_; GETTY IMAGES/MADELEINE_STEINBACH
Jan/Feb 2019 55
spicing up rose fragrances. sure to seek out sustainably
Use it minimally; the scent sourced oil if you wish to
is powerful, and the oil can use it. Conifers usually
irritate the skin. Cinnamon make their presence felt in
leaf (Cinnamomum top notes, but are tenacious
zeylanicum) should also be enough to stay in the heart.
used sparingly.
Woods and resins
for heart notes include
Italian cypress (Cupressus
Æ BASE NOTES: These
oils all act as fixatives as
sempervirens), which well as fragrance elements.
imparts woody and smoky If you’re looking for a
absolute should be used Citrus oils evaporate notes; Eastern red cedar balsamic, ambery, rich
sparingly for its intense, quickly, making them (Juniperus virginiana), effect, try the resin of rock
diffusive, warm floral difficult to use in the heart which gives a mild “pencil rose (Cistus ladanifer)
fragrance. Like rose and of a scent. However, litsea shavings” aroma; and or myrrh (Commiphora
orange blossom absolutes, (Litsea cubeba) is fresh, frankincense (Boswellia myrrha).
it makes for a classic floral sweet, sharp, and lemony, carterii), which offers a Patchouli (Pogostemon
heart. Arabian jasmine and has reasonable tenacity. fresh, resinous effect. Both cablin) is distinctive and
(Jasminum sambac) is Spicy oils make good frankincense and Eastern complex, and will add
intensely sensual, and it partners for flowers and red cedar reach the top character to blends with
makes a good soliflore. woods, and can sit within notes while staying in the its persistent, earthy,
Rose absolute (Rosa x cen- the heart of a perfume. heart. Frankincense suffers herbaceous notes. Vetiver
tifolia) will make a smooth, Clove bud (Eugenia from overharvesting for the (Vetivera zizanoides) is a
rich, sweet soliflore, or can caryophyllata) is perfect for essential oil trade, so be rich, sweet, woody, earthy
be the dominant floral in
a composition. In small
amounts, its delicacy can
transform fragrances.
Orange blossom absolute
(solvent-distilled from
Citrus aurantium var.
amara) is a rich and heavy
floral that should be used
sparingly. It can make an
interesting soliflore with
neroli as a top note. A little
ylang-ylang extra (Cananga
odorata var. genuina) goes
a long way; it’s diffusive,
sweet, rich, and tropical. In
small amounts, it lifts and
harmonizes blends.
For an herbal heart,
try sweet, fresh lav-
ender absolute; rose
geranium (Pelargonium
spp.); or sweet, diffu-
sive Roman chamomile
(Chamaemelum nobile) for
its apple notes.
56 motherearthliving.com
| RECIPES |
oil, to which you can add bowl over the saucepan to create a the oils in the jojoba.
your other ingredients. double boiler. Heat, stirring, until the 5. Give your composition a name,
The given recipes are wax has completely melted; take care label the bottle, and note the formula.
only a few examples of not to let the water get into the wax.
perfumes you can create. 3. Next, add the jojoba oil and stir for
Adapt them to suit what a minute or so, until well-combined.
you have available — or 4. Remove the bowl from the heat,
what you prefer — and
don’t be afraid to substitute
and add the essential oils and abso-
lutes. Mix thoroughly with the glass
+
fragrances or vary the stirring rod. SUSTAINABLE
proportions of aromatics. 5. Pour immediately into the lip SCENT SOURCES
Enjoy; it’s your perfume! balm tins or glass jar, and let cool and www.Aromatics.com
solidify for about 15 minutes. www.EdensGarden.com
Jennifer Peace Rhind is a writer,
consultant, and mentor in the 6. Give your composition a name, www.MountainRoseHerbs.com
field of essential oils, aroma, and label the tins or jar, and note the for-
flavor. She has authored several www.PompeiiOrganics.com
mula. Your solid perfume will keep in
books on the science of scent,
including Cooking for the Senses. a cool, dark place for up to a year.
Jan/Feb 2019 57
Forgo the typical classroom setting and
discover the benefits of nature-based education.
S TO R Y BY R AC H A E L D U P R E E P H OTO S BY T I N A B R O U W E R
58 motherearthliving.com
blackboards are traded in for meadows and
woodlands. Learning happens not through
rote memorization, but through unstructured
free play, where children are left to explore
the outdoors with minimal adult guidance.
According to David Sobel, education
faculty at Antioch University New England
and author of multiple books on childhood
and nature, nature schools were introduced to
the U.S. alongside the Earth Day movement
in the 1970s. Sobel says they’ve steadily risen
in popularity over the past decade, quite
possibly in response to our increasingly
digitized lives. While nature preschools and
kindergartens are becoming increasingly
popular, other models that complement more
traditional forms of education are emerging
as well. Family nature clubs encourage kids
and parents to explore the outdoors together.
Many schools have incorporated school
gardens and “green schoolyards,” which
replace conventional playground equipment
with things such as ponds, food forests, and
natural structures to climb on.
“What everybody wants to see are kids that
The Nature of Nature School are more centered, more self-directed, more
Often called “nature” or “forest” schools emotionally stable, more physically active, and
in the United States, the early childhood know how to take initiative,” Sobel says. “If we
outdoor education style was inspired by have a more nature-balanced education, those
European nature kindergartens. Biology and are the things we’re going to see in kids.”
ecology are at the heart of the program and In much of his writings and teachings,
are studied in an immersive environment. Sobel argues that in order for children to
The classroom isn’t contained within four develop a healthy stewardship of nature, as
walls, and learning begins as soon as the well as thrive academically and socially, it’s
child’s boots hit the mud. For a large portion critical they engage in unstructured play in
of the school day (if not all of it), desks and nature starting at an early age.
60 motherearthliving.com
Power in Playtime
If the idea of setting aside reading, writing, Spending time in nature:
and arithmetic for puddle jumping, frog catch-
ing, and log climbing sounds like a stretch, Enhances creativity, critical
you’re not alone. Even Brouwer, who wanted to thinking, and problem-solving.
teach her daughter everything she knew about
nature, says that transitioning from formal Boosts reading, writing, math, social
schooling to education founded on unstruc- studies, and science performance.
tured free play took some getting used to.
Increases focus and attention while
“I’ve had to retrain my brain about how
reducing symptoms of attention
play is educational,” she says. “Subconsciously,
deficit hyperactivity disorder (ADHD).
I’ve been recognizing changes and patterns in
the kids who have been with Red Oaks since Increases enthusiasm for and
the beginning, and it’s been really interesting engagement with learning.
to me to see how these things I’m learning
now are reinforcing things I’ve seen with my Improves relationship skills
own eyes.” and impulse control.
Research shows that unstructured play
promotes academic readiness in numerous Reduces anger, stress, and
ways, including impacting cognitive devel- disruptive behavior.
opment, social interactions, and health and
wellness. According to reports released by the Reduces nearsightedness.
Children & Nature Network, an organization
aiming to increase equitable access to Increases physical activity, which
nature, spending time in nature: reduces the risk of obesity.
Jan/Feb 2019 61
DIY Nature School
Whether you and
your family decide to and video documentaries, introduce apps
pursue traditional schooling that help identify wild plants, or use graphic
or, like Brouwer, use a nature-based model to design software to create trail signage.
supplement home school curriculum, there
are plenty of ways to use your own land or
nearby public natural areas to instill a love of A central tenet behind nature-based learn-
learning in your children. Consider teaming ing is creating a sense of place — a familiar area
up with other like-minded parents to form that children connect with on a regular basis.
a nature-based school or playgroup. The But Brouwer also encourages varying the set-
national network Tinkergarten trains parents ting in which children interact with nature.
and provides activities to start local nature- Check out the various habitats, such as creek
based programs. Here are some tips to get you beds, meadows, ponds, and woodlands around
started so you can provide your children with where you live. If there’s a favorite spot you and
the education of a lifetime. your children frequent, note the differences in
that habitat during the changing seasons.
62 motherearthliving.com
your growing child. Sobel
writes in EarthEd (State of the
World): Rethinking Education on
a Changing Planet that while
elementary age activities focus
on exploration and adeptness of the
physical world, middle and high school
programs use nature to deepen rite-of-passage
experiences and cultivate leadership skills Children & Nature
that lead to social action. So while spending Network In Bloom Conferences
the day studying worms in the garden may be A hub of research, A series of one-day
meaningful for your 4-year-old, taking your community networks, and conferences offered by Antioch
teens on a weeklong back-country canoe trip training tools with the goal University New England
may give them an experience that teaches of increasing children’s featuring early childhood
important relational and survival skills. engagement with nature. educators and workshops to
There are numerous resources available www.ChildrenAndNature.org help you engage in the nature
that provide ideas for age-appropriate activi- programming of your choice.
ties, including Sobel’s book Wild Play: Parenting Natural Start Alliance www.Antioch.edu/New-
Adventures in the Great Outdoors, and the A project of the North England/InBloom
Pathway to Stewardship & Kinship website American Association for
(www.PathwayProject.ca), which provides Environmental Education, and Pathway to
nature-based activity ideas organized by age. a coalition of educators, Stewardship & Kinship
Research different ideas and techniques parents, organizations, Program guidance that
as you develop your programming, and don’t be and others who want to supports healthy child and
afraid to let the children lead their own learning. help young children connect youth development through a
with nature and care for the series of age-linked “Landmark”
Run (Barefoot) With It environment. activities from birth through
Perhaps you’ve already had an “aha!” www.NaturalStart.org the teen years.
moment of your own, where you realized that www.PathwayProject.ca
time on the trails or feet in the sand is necessary Tinkergarten
to the health and happiness of your family. Or A technology-enabled
perhaps you’re just beginning to search out network of leaders that brings
ways to get your kids more engaged with the families together in
real world instead of a virtual one. Take a cue a natural place in their
from Ayla: Throw off your shoes and let Mother community for classes where
Nature take over your imagination — that’s kids learn through play.
where learning begins. www.Tinkergarten.com
Jan/Feb 2019 63
Organic Garden GROWING + HARVESTING + TIPS
know about when to use weeds to take up residence. Because few of us enjoy weeding, we cover up the soil
as quickly as we can, often with bags of shredded wood. However, while mulch
mulch, ground covers, is a practical way to neaten your flower beds, it isn’t always the most eco-friendly
GAP PHOTOS
or cover crops for the option, nor the best choice for keeping soil healthy.
healthiest soil and garden.
64 motherearthliving.com
GARDEN ESSENTIALS
Purchased wood mulch takes energy and build soil — are most commonly
to produce and distribute to your garden used in vegetable gardens, where soil
center. If it’s bagged in plastic, there’s an would otherwise be left bare after the
additional footprint for the packaging. harvest. Ajay Nair, associate professor
According to David Nowak, senior of horticulture at Iowa State University,
scientist with the U.S. Forest Service, recommends using cover crops in your
shredding trees for mulch hastens the home garden for several reasons. In
process of releasing stored carbon into the addition to holding soil together and
atmosphere, so wood mulch — which we preventing erosion, when cover crops
use in part to reduce the need for watering are tilled in, they add organic matter and
and herbicides — in some ways actually nutrients that help improve soil quality.
adds to your landscape’s ecological They also provide habitat for beneficial
footprint. Jessica Gutknecht, a soil insects, which can increase biodiversity
scientist with the University of Minnesota, and improve the health of your garden.
says that while mulch is helpful when Belowground, the roots of cover crops
starting off for adding organic material to break up compacted soil, which allows
improve degraded soil, over time, it’s not water and air to penetrate and creates
as beneficial to soil communities and soil paths that your next crop can follow
GETTY IMAGES/NEYYA
ADVERTISER DIRECTORY
THESE MOTHER EARTH LIVING ADVERTISERS WANT TO SHARE THEIR PRODUC T INFORMATION WITH YOU.
PLEASE COMPLETE THE AT TACHED C ARD AND MAIL BACK TO US TODAY.
Hairy vetch
| GOOD TO KNOW |
66 motherearthliving.com
GARDEN ESSENTIALS
| SIMPLE TIPS |
Reduce Your
‘Mulchprint’
Æ Keep mulch to a minimum.
Use living mulches where possible,
and use wood mulch only where you
really need it.
mulch, pointing out that a thick layer can nature whenever possible, pointing out overharvested for decades, to the
prevent light rain from reaching the soil, that we don’t find rocks, fabric, or bark detriment of wildlife and coastal
and the continuously moist environment chips in the woods. “They may look communities threatened by storm
that mulch creates may encourage pests surge. Avoid cypress mulch,
and fungal disease. and help reduce demand for
Low-growing ground covers, such as this threatened tree.
However, while cover crops and living
thyme, are a great option for planting
mulches may accomplish some of the
same things we’re after with conventional
under trees, shrubs, and perennials.
Æ Minimize your use of
mulch, Reid says if not properly managed, wood mulch by first laying
these plants may compete for light and down a sheet of cardboard,
moisture. Gardeners should be prepared which will form a weed
for more work until plants are well- barrier and cut how much
established and fill in the garden bed. He mulch you’ll need for
suggests planting perennial beds with effective weed suppression.
plants of varied heights to fill as much
space as possible, reducing the need for
mulch while maintaining aesthetic appeal.
The extra plant life creates what Reid calls
“a banquet for soil microbe activity.”
Jan/Feb 2019 67
GARDEN ESSENTIALS
nice,” he says, “but they often aren’t cooler climate), organic mulches are OUR
doing what we need in our gardens.” In generally preferable. Plastics won’t STORE
perennial beds, he suggests modeling benefit your soil, and they may leach
your soil covering after a forest chemicals. Most rubber mulch is made The Ultimate
floor — with ground covers and taller from recycled tires, which often contain
perennials, and strewn with leaves and contaminants, and landscape fabric is a
Guide to Soil
Turn Good Dirt into Great Earth
small twigs. He recommends dusting petroleum-based product that tends to
mulched areas with compost to add make weeding more difficult in the long
more beneficial microbes. term. Though not having to replace Æ The Ultimate Guide to Soil will
help you get perfect soil. The book
When choosing mulch, think your mulch each season may sound
begins with a personality test for your
about its larger environmental impact appealing, these options are generally
soil, then uses a plan of action for revital-
and the impact it may have in your not recommended for soil health or
izing poor soil. Next, you’ll learn to start
yard. Some mulches may do more environmental impact.
and maintain a no-till garden, to balance
harm than good, while others have Whichever soil cover you choose,
nutrients with remineralization, and to
significant ecological consequences keeping in mind its effects on the
boost organic matter with cover crops.
depending on how they were produced environment and your garden will help
Don’t forget the encyclopedic overview
and shipped to you. you make the best choices for your
of organic soil amendments at the end.
What about inorganic mulches, plants and the planet.
such as shredded rubber and plastic? This title is available at www.
While there are times a sheet of plastic Susannah Shmurak is a freelance writer
focused on health and sustainability. She MotherEarthLiving.com/Store or by
may be called for (such as to heat up blogs about gardening, herbal remedies, and calling 800-456-6018. Mention promo
the soil for a heat-loving crop in a green living at www.HealthyGreenSavvy.com.
code MMLPAJZ4. Item #7977.
68 motherearthliving.com
GARDEN NATURE
Cold-Hardy Avocados
Hankering for an out-of-the-ordinary avocado? Check out these northern cultivars
known for their vigor and frost resistance.
IT’S A TYPICAL DAY in northern California — cool, gray, drippy — and water streaks Avocado Experiments
across Ellen Baker’s wool sweater as she leans into thick, glossy foliage to pluck two It’s been 12 years since Baker and
dangling fruits. They’re avocados (Persea americana). her husband, Fred Menge, started
“We didn’t know how they’d produce here, but turns out they do great,” Baker their avocado experiment. First, they
says, cradling the bumpy, green-black fruits in one hand. planted cultivars recommended by
California is avocado country. Ninety-five percent of all avocados grown in the the University of California, Irvine’s
United States are from California, and 65 percent of those come from orchards in Avocado Collection that are hardy to
San Diego and Ventura counties. Baker’s home and her business, Epicenter Nursery, their area’s lowest temperature — around
are in the coastal foothills near Santa Cruz, about two hours south of San Francisco, 25 degrees Fahrenheit. Some did well,
where the climate is nothing like the dry, blue-sky heat of Southern California. The such as ‘Jan Boyce,’ ‘Reed,’ and ‘Carmen.’
30 or so cultivars in her orchard look out of place next to heavily laden apple trees. Baker flatly didn’t like the fruit of oth-
“People said we were wasting our time planting avocados north of Monterey.” Baker ers, such as ‘Mexicola.’ Within a few
shrugs. “But these avocados really don’t need a lot of heat.” years, Baker became convinced that she
and Menge could find better-tasting
avocados that were also better suited
to their climate. They began detouring
through old neighborhoods, knocking
on doors to ask for a taste of backyard
avocados, on a search for what Baker
calls the “Holy Grail.” They found sur-
vivors as old as 100 years in abandoned
lots, on farms, and occasionally on
public streets growing through cracks in
the pavement, such as the 30-plus-year-
old tree that grows outside the Bonny
Doon Vineyard office in downtown
Santa Cruz. “It’s a tough little sucker,”
Baker says as she fingers a leaf of the
tree’s progeny in her orchard. “It’s what
we’re looking for — ones that are really
good and will make it through frost. We
want a really great avocado; we don’t
want a crappy avocado that survives to
20 degrees.”
Old trees in the Bay Area are relics
from a time when people believed in a
rosier future for northern avocados. A
photograph published in a Santa Cruz
newspaper in 1935 featured Henry
Dakin, who had just won a county fair
prize for fruits from his 22-year-old
GETTY IMAGES/KARMA_PEMA
Jan/Feb 2019 69
GARDEN NATURE
Æ FERTILIZING. Feed ½ to
1 pound of nitrogen per tree per
year. Also add zinc once a year.
70 motherearthliving.com
GARDEN NATURE
RESOURCES
Epicenter Nursery
www.EpicenterAvocados.com
Avocado Information
University of California,
Riverside
www.UCAVO.UCR.edu
Jan/Feb 2019 71
Recommended
Products for Wiser Living
ADVANTAGE VACUUM SEALER
Save money and keep your food fresh by trying
the Advantage Vacuum Sealer. Use it to seal and
freeze your summer vegetables, or any extra food you
stockpiled. This vacuum sealer features 23-inch-HG vacuum
strength, a 210-watt motor, and carries an ETL certification.
This sealer is great for home or professional use. PLEASE ALLOW TWO WEEKS FOR DELIVERY.
AVAILABLE FOR SHIPMENT TO US ADDRESSES ONLY.
72 motherearthliving.com
FABULOUS RECIPES FOR VIBRANT HEALTH
MASON JAR LUNCHES From breakfast to dessert, the recipes collected in
Packing your lunch is the second edition of Fabulous Recipes for Vibrant
one of the best ways Health promote energy, vitality, and longevity.
to eat healthy and save Janet M. McKee has spent years figuring out the
money. Do it well with balance between healthy and delicious eating,
Mason Jar Lunches. which has resulted in this collection of more than
This guide features 50 100 recipes.
portable packed lunches,
including delicious soups,
salads, and pastas. They’re
durable, adorable, and THE HEALING KITCHEN
keep your food sealed By bringing herbs such as dandelion,
and fresh. purslane, sumac, and calendula into
the kitchen — rather than limiting
them to medicines or remedies —
we can enjoy their flavors and reap
their benefits. From Nettle Chai to
Lavender Yogurt, Wild Greens Miso
Paste, Lamb’s-Quarter Cavatelli, and
Rose Petal Rice Pudding, the recipes
EVERYDAY AYERVEDA COOKING in this guide were created to please
Enjoy a clear yet energized mind the palate and with long-term health
through Ayurvedic cooking! The in mind.
recipes in this book are simple,
seasonal, and delicious, while
bringing the traditional foods of
Ayurveda into the modern kitchen.
Everyday Ayurveda Cooking for a
Calm, Clear Mind uncovers the true
STAINLESS STEEL
potential of food to heal not only CLASSIC STRAW SET
our bodies, but our minds too. The Stainless Steel Classic Straw Set
is an easy way to love our planet by
cutting down on plastic waste. This kit
features a lovely 100% linen drawstring
SIMPLY VIBRANT bag that holds two stainless steel
With everyday recipes inspired
smoothie straws and a straw cleaner
by the seasons and practical
preparations, this guide leads the so you can enjoy your drinks wherever
way to colorful, internationally you go while helping keep landfills
flavored foods that delight the
palate and the eyes. Simply clear! Also available in a larger straw for
Vibrant offers a modern way to smoothies and shakes.
eat, breaking the boundaries
between sweet and savory with
intuitively nourishing foods.
STAINLESS STEEL
SMOOTHIE STRAW SET
JAN/FEB 2019 73
Recommended
Products for
Wiser Living
MOTHER EARTH LIVING TUMBLER/ARCHIVE COMBO
Get the 2017 Mother Earth Living Archive USB and the Mother Earth
Living-branded tumbler with this package! With over 12,500
articles, the archive features 25 years of information on
natural health, gardening, sustainable homes, and more.
The search function makes reading the content a breeze.
And enjoy the tumbler! The 20-ounce stainless steel tumbler
will keep your coffee hot and your iced tea cold.
WHILE SUPPLIES LAST
74 motherearthliving.com
COUNTERTOP GARDENS
Become an expert in the world of indoor
gardening! Whether you have a huge yard or
live in an apartment, this guide will show you
the DIY setups, ranging from simple space-
saving container designs to more creative and
complex soil-free solutions. Year-round edibles
are possible with this guide.
JAN/FEB 2019 75
Circle #9; see card pg 65
11
Natural Nutrition
Diploma Program
CONVENIENT
ONLINE FORMAT
Complete in 2 years or less,
at your own pace, from
anywhere in the world
INTRODUCTORY 4
CERTIFICATE
Qualifies towards
Natural Nutrition Diploma
csnn.ca/distance-education
info@csnndistanceeducation.org
Organic Sleep 8 12 14
Healthy Living
THE FOLK SCHOOL
CHANGES YOU.
MATTRESSES
COMFORTERS
TOPPERS/PADS
PILLOWS, SHEETS, TOWELS
ROBES, SLIPPERS & MORE
www.earthsake.com Engaging hands and
877-268-1026 hearts since 1925. Come
enjoy making crafts and good
friends on 300 natural,
scenic acres in western
organic - pure - local North Carolina.
400+
all-natural
REMEDIES
$23.99Item #7984
Did you know that a few drops of lavender oil can be added to
your children’s shampoo to protect them from head lice? Or that a
drop of clove oil mixed with orange oil can relieve a mind-numbing
toothache? his easy-to-use guide covers common, everyday
problems (such as nausea, dry skin, and insect bites), more serious
issues (including migraines and arthritis), as well as all-natural
remedies that are simple and accessible. Ailments are listed in
alphabetical order and are accompanied by hundreds of recipes you
Dept. ML191A can re-create at home using the essential oils at your disposal. Tips
on safe handling and usage, contraindications, and storage ensure
that even the most novice essential oils user can get the healing
benefits from our planet’s natural resources.
HERBALCOM
www.herbalcom.com
herbalcom@isunet.net
(888)649-3931
CRAFTS
SOUTHERN EXPOSURE
Seatweaving Supplies SEED EXCHANGE
Chair cane, reed splint, Open-pollinated,
Shaker Tape, fiber & natural Heirloom & Organic
rush. Complete line of Seeds & Garlic selected for
basketmaking suplies. flavor and local adaptability.
Waxed linen cord. Free Catalog
540-894-9480.
Royalwood Ltd., 517-MEL
www.southernexposure.com
Woodville Rd., Mansfield,
Ohio 44907. 800-526-1630.
www.RoyalwoodLtd.com
W W W. M O T H E R E A R T H L I V I N G . C O M
Classified ad information, toll free (866) 848-5416 email classifieds@motherearthliving.com, fax (785) 274-4316
Jan/Feb 2019 79
to your
Health
80 motherearthliving.com
Circle #18; see card pg 65