Post-Fire Self Care Tips and Tools
As the fires up in Butte County continue to burn, our community here in Sonoma County is feeling the impacts daily. Not only has the heavy smoke led to several unhealthy air quality days in a row, but it is also triggering the trauma our community experienced last year from the Tubbs Fire. We feel the pain and loss coming up from last year and our team of practitioners here at Flourish Integrative Health has compiled some simple tools and tips for you to take care of yourselves and your families during this trying time. We invite you to continue reading below to learn more.
If you find that you need some additional support, acupuncture is incredibly helpful in addressing stress as well as supporting lung and respiratory health. Additionally, Dr. Jen Riegle, ND is offering nebulized glutathione treatments to support respiratory health and Vitamin B-12 shots to boost immune health.
Respiratory Protector and Stress Soother Tea Recipe for after smoke inhalation
We have been formulating and brewing some delicious tea that will support and fortify your lungs and respiratory system. Rosemary’s Garden in Sebastopol is an excellent place to shop for these ingredients.
It will assist your body to release the highly toxic smoke which we have inevitably inhaled. So make some tea, or batches for others to support healing and soothing those mucous membranes that may be irritated.
It is great for our Fire Fighters, safe for pregnant mamas though you can omit or decrease the licorice if going to take over a longer period of time. Look at the recipe for alterations in pregnancy. Safe for nursing mamas, children, and the elderly. Only avoid if extreme high blood pressure/hypertension.
It also provides nervous system and stress support.
Here is a recipe of dried ingredients to make for 5 gallons of tea. (Double dose if using fresh herbs)
3 parts: Astragalus; 45g: 1 cup
2 parts Marshmallow; 30g: 1/2 cup
1 part Licorice: 15g: 1/4 cup (decrease or omit if pregnant and going to drink over a long period of time, safe for short periods of time: can replace with 1 cup of Nettles)
2 parts Rosehips; 30g: 1/3 cup
Decoct or simmer for 1 hour.
2 parts Mullein: 30g: 2 packed cups
(limit consumption of Mullein with loose stools in Pregnancy)
1 part Scullcap: 15g: 3/4 cup
1 part Chamomile: 15g: 3/4 cup
Let simmer for 20 mins
1/2 part Lemon Balm: 7.5g: 2 Tablespoons
1/2 part Thyme: 7.5g: 2 tbsp
1/4 part Rosemary:4g: 1 Tbsp
Let simmer for 5-10 minutes, turn off. Strain with a cheese cloth to ensure no fine hairs from the mullein get through (put one over strainer) and drink 3x daily.
Give this to your little ones, loved ones, or make it an act of self-care and support your body get back to balance. If making for others or distributing: please label with above precautions for pregnant women and those with hypertension/ high blood pressure.
Thank you to Jen Bredesen, teacher at the California School of Herbal Studies, for bringing her wisdom and love to this formula.
If you are looking for some pre-packaged teas that can provide some respiratory health support, these are a few of our favorites that you can find at Whole Foods, Community Market, Olivers, etc:
Gaia – Sinus Comfort and Bronchial Wellness
Yogi – Breathe Deep and Throat Comfort
Choice – Organic Throat Cozy
Traditional Medicinals – Throat Coat and Breathe Easy
Our friends over at Farmacopia in Santa Rosa are an excellent resource for respiratory and immune support as well.
The Center for Mind-Body Medicine has some wonderful audio recordings to guide you in soft belly breathing and guided imagery to help relieve stress and overwhelm. To access, please click here. If you need additional support with dealing with trauma, please contact NAMI – National Alliance on Mental Health. They offer free support and can link you with a qualified therapist to work with.
Please do not hesitate to reach out with any questions. We are honored and grateful to be a part of this community and our team of practitioners is here to provide you with support as we move through these challenging times. Sending lots of love to all of you out there.
Tuesday Tips: Bone Broth! One of the most mineral-rich foods out there!
Recently, I have been telling all of my patients about bone broth. This golden delicious liquid is chock-full of minerals and has helped several patients heal digestion, support immune system, heal and prevent injury, and recover from illness. I personally prefer Beef Marrow Bone Broth because it feels very nourishing to my body. However, if there are other conditions that are needing more tendon/ ligament support such as tendonitis, joint issues, knee pain, I will sometimes recommend Chicken feet/ necks. Check out all of the minerals that are contained in this delicious liquid. To your health, Vladi
Beef Bone Broth
Several large beef marrow bones, with or without meat attached
1 Tbs. apple cider vinegar or lemon juice
Combine all ingredients in a crockpot and fill with water. Let cook on a low setting for 12-36 hours.
Strain with a colander or sieve, lined with cheesecloth – for a clearer broth.
Enjoy warm or let cool to use in other meals. Keeps in the fridge for several days or freeze indefinitely. I take the fat out once it is solid.
- Soup – Just add vegetables, or meat to broth and heat until warm. Season after cooking with salt and pepper and your favorite spices.
- Cooking Liquid – Use broth in place of water to cook vegetables and meat in a frying pan or pot. Bring broth to a boil, add meat and vegetables, reduce heat and simmer until cooked.
- Gravy – Use to make gravy for vegetables and meat. Add organic butter (2 Tbs.) in a skillet. Whisk in broth and cook. Add salt and pepper to taste.
- Tea – Drink broth like a tea. This is great in the winter or when sick. Fill a thermos and sip throughout the day. The most traditional use for seasoned broth is as a first course, to enhance the digestion of any meal to come.
- Cleanse – Forget about juice, use broth as a liquid cleanse! Mix it up with chicken, beef or pork bone broth, add spice to taste. Yum!
Bone Broth contains lots of nutrients from the cartilage and bone. These include:
- hyaluronic acid
Recipe adapted from Berkeley Nutrition by Stephanie Gruber, Board Certified in Holistic Nutrition
Flourish in Fall with these simple tips
I wanted to take the opportunity and write about staying healthy as the seasons change. As the last few weeks of summer transition into fall, we experience an energetic shift. According to Chinese Medicine, Summer is a time of maximum Yang expansion and fall begins the building of Yin. There is a condensing, a crystalizing, a heavier energy. This is also a time of focus, harvest and bringing together. In Chinese Medicine, the inner microcosm and outer macrocosm are intertwined, and as the inner and outer balance, there is health. When there is disharmony between the inner and outer (for example, you are pushing on a project when what is being called for is patience and waiting), there is dis-ease. Here are some easy tips for matching the energy of the seasonal change:
CARRY LAYERS no matter how warm the days are. Especially keep the neck and low back covered, as these are sensitive to cold and wind.
BEGIN TO MAKE AND DRINK BONE BROTH DAILY. This rich, mineralizing drink will up your immunity, remineralize and rehydrate.
FIND YOUR FAVORITE IMMUNE TONIC AND CONSUME IT DAILY: Some of my favorites are Bone Broth, Elderberry, Reishi, Astragalus, Vit C and Zinc
PULL YOUR ENERGY INWARD: Begin to go to sleep earlier and sleep in if possible. In the great expanse of summer, we sometimes expend a lot of energy. Now is the chance to start consolidating our energy, just like the trees do, by letting go of their leaves.
LET GO: Autumn in Chinese Medicine has a lot to do with letting things fall, fall away, and surrender. As we pull our energy into focus, we let go of anything extraneous. This is a good time to do an internal or external cleanse. You can think about doing a nourishing cleanse of your body; a purge of your closet; a Facebook fast; or any other way of cleansing that feels good for you.
Restore your Spirit in Maui ~ Women’s Wellness Retreat
Women’s Wellness Retreat May 1-7, 2015 | Maui
Yoga, Ayurveda, Chinese Medicine, Visioning, Healthy Eating.
Dreaming of a getaway with plenty of time and space to feel connected, refreshed and inspired?
This Women’s Wellness Retreat was designed for you!
Luxuriate in the warm Hawaiian sun, delight in the delicious tropical ocean breeze, and rejuvenate yourself in the clear, refreshing water of the Pacific. One thing most women have in common regardless of where we are in our life journeys is the need for better self-care. This retreat is your opportunity prioritize your own physical, mental, emotional and spiritual nourishment, by spending an entire week putting your needs first.
October 19-25, 2014 in Luniupoko, Hawaii (near Lahaina)
This retreat is the perfect getaway whether you live in the islands or come from afar. Housed in a breathtaking West Maui Estate with sweeping ocean views and stunning sunsets, you will enjoy: -Daily movement (Yoga or Qigong) adapted for all levels of experience/flexibility -Delicious organic healthy gourmet meals locally sourced as much as possible -Inspiration and instruction for improving your wellbeing from the wise perspectives of Chinese Medicine, Ayurveda, and Holistic Nutrition -3 Gourmet Catered Meals with Ayurvedic principles, and local, fresh, seasonal ingredients -Guided Meditations and tools for developing an effective, ongoing meditation practice -Visioning exercises that will help you transition your dreams and personal transformation goals into reality -Time for introspection and self-care -Opportunities for island exploration through waterfall hikes, shopping excursions and ocean adventures -Hormone Balance & Well Women’s Tips with Vladi -Understanding the Body’s Messages through the Lens of Ayurveda with Danielle -Healthy Gourmet Cooking Class with Fiorella -Small Group Setting which will ensure connection, and attention to individual requests/needs -Private Sessions will be available at discounted rates for those interested in having more one-on-one support – One Round-trip shuttle to the airport More Details: Click Here
Flourish Integrative Health is devoted to helping you achieve vitality and well-being: physically, emotionally, mentally, spiritually. Through the modalities of Chinese Medicine such as Acupuncture, Herbs, Massage, Nutrition and Bio-Energetics, let us support you to achieve radiant health! Just as a plant needs the right ingredients of sunlight, nourishment and proper environment, let us find your unique needs to help you FLOURISH.