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Dandelions (Taraxacum officinalis) bloom on lawns all around the world. Herbalists use the roots and leaves of the plant for supporting the elimination systems of the body. Dandelion leaf is commonly used as a diuretic and the root is used to support liver and gallbladder function (Chevallier, 2000). However, one of my favorite ways to use dandelion is to use the flower heads to make fritters. These dandelion fritters are delicious as a starter, snack, or side, and while dandelions are most prolific in the spring, you can find the flowers and make these all summer long or anytime the flowers are present. Those with high regard for perfectly manicured yards may think of this fuzzy flowered Asteraceae family member as a nuisance, and they might be surprised to learn that this sunny little “weed” has an incredible capacity to nourish and support the body. Dandelions can be used as a food and a supplement. For extracts or teas containing dandelion, your local apothecary or health food store should have at least one option available. Dandelion greens can be found in the produce section of most grocery stores in the spring and summer months. You can also learn to identify this plant and find a place to forage it near where you live. Flower Picking The first step for this recipe is getting your hands on some dandelion flowers. You may be able to find someone selling these, but it’s not something I’ve ever seen. The best option is to find a place where you can forage your dandelions. I live in an apartment and choose not to harvest from the apartment lawns due to pet waste and the use of chemicals by the landscaping company. I do, however, have several friends with chemical-free lawns, and they will let me come over to pick dandelions whenever I want. Dandelion is easy to learn how to identify because it has very distinct features. The deeply serrated, toothed leaves, the bright yellow fluffy composite flowers, and the hollow single flower stems will all be confirmation that you have your hands on a dandelion. For this recipe, we just need the flower tops. Pinch or pop the flower heads from the top of the stem until you have about two cups of dandelion flowers. Flower Preparation When you get home you’ll want to wash the dandelions before you begin to prepare them for the fritters. To wash the dandelion heads, fill a large mixing bowl with water, and then dunk and swish the dandelion flowers in the bowl of water one handful at a time. Do this several times to remove any dirt or bugs from the tightly packed, many-petaled flowers. When you remove the dandelions from the bath, place them face down on a clean kitchen towel to drain. Give them 30 minutes to 1 hour to dry out a bit before you move to the next step. After all the flowers have been through the bath and are drying, I typically clean out the bowl and set it to dry, so I can use it again when it is time to mix my batter. Once the flowers have had time to dry off a bit from the bath, I break them down for the batter. To do this, you can either pinch the petals out of the green bracts because the bracts can be fibrous and tough (which is not always agreeable in the mouth or the stomach), or you can use the whole flower head. Place the petals or flower heads in a bowl to prepare your batter. Dandelion Fritters Recipe One of my favorite things about dandelion fritters, beyond their deliciousness, is how ridiculously easy they are to throw together. While I appreciate a good from-scratch recipe, I always cheat by starting with a box of cornbread mix for fritters. I love Bob’s Red Mill cornbread mix, but you can use your favorite variety. The consistency of cornbread batter is excellent for making fritters, and the sweet-meets-savory flavor is the perfect base upon which to build. With this in mind, here’s my recipe for dandelion fritters. Ingredients 1 package cornbread mix Eggs (for cornbread mix) Water (for cornbread mix) Avocado oil (for cornbread mix) 2 cups dandelion (Taraxacum officinale) petals Oil for frying Directions Use a large mixing bowl to prepare the cornbread batter according to the package instructions. After the batter is mixed, fold in the dandelion petals until fully combined. Now that your fritter batter is ready to go, let’s prepare the cooking area. The key to successful and stress-free frying is to set up your space appropriately before you begin cooking. To do this you’ll want your fritter batter set up with a spoon for portioning your fritters as you drop them into the hot oil, and a spatula for flipping and retrieving the fritters. You’ll also want a large plate lined with paper towels or a cooling rack ready for receiving the golden brown patties once they are done. Now that we have all the tools we need for a successful fry, let’s get the oil ready. Place a large, deep cast iron skillet on the stovetop, and pour in enough oil to cover the entire pan about one-quarter inch up the sides. I like to use avocado oil for frying, but canola oil is a more cost-effective option. The key is to use an oil with a high smoke point for frying. With the oil in the pan, turn the burner up to medium-high heat until the surface of the oil begins to “shimmer” or show movement. Once the oil is animated by the heat of the skillet, turn the heat down to medium. When the oil is ready, it’s time for a test fritter. Carefully spoon the batter into the pan, cook for a minute or two and then flip. Not dissimilar to pancakes, fritters are ready to flip when the edges start to look done and the top begins to set. Remove the fritter from the pan and allow it to cool before taste testing. Tips For the Perfect Dandelion Fritter If the oil is at a good temperature, 350-375 degrees F, the fritter will come out crispy on the outside and fluffy on the inside. If the oil is not hot enough, the fritter will absorb the oil, making the inside of the fritter greasy and heavy. If the oil is not hot enough, wait a couple of minutes and then try again. Conversely, if the fritter comes out done or even overdone on the outside and is still doughy or wet on the inside, you will need to lower the temperature of the pan so that your fritters will cook more evenly. Once you’re sure the oil is hot enough you can begin to make your fritters a few at a time. I don’t recommend trying to cook more than three fritters at a time, for a few reasons. One reason is that you want to give each fritter enough room in the pan for it to be surrounded by the oil so that the edges get nice and crispy. Adding too much batter to the oil at once can drop the temperature of the cooking oil as well, leading the fritters to absorb rather than be crisped by the frying oil. It’s also more difficult to maintain quality control of your fritters if there are too many to flip and retrieve from the oil at one time. Cooking times can vary based on the size of your fritters. Fritters are ready to flip once the edges start to look done and the tops begin to set. After you flip your fritter, cook for another minute until both sides are a crispy golden brown. Avoid stacking the fritters on top of each other, as stacking them when they are hot from the fryer will cause them to steam, retain moisture, and lose their satisfying crunch. Fritter Dip The perfect complement to a warm crispy dandelion fritter is a delicious dip to enhance the flavor and provide a little lubrication for the palate. My recommendation is a cool and creamy herbed sour cream dip. It’s so simple to make and comes together in minutes, although the longer you can let it sit before serving, the better the flavor will be. Here is the recipe. Ingredients 1 cup sour cream 2 tablespoons fresh chives, chopped fine 1 tablespoon fresh dill, chopped fine 1 tablespoon dried onion ½ teaspoon salt Directions Mix all the ingredients in a small container. Allow the dip to sit in the fridge for a minimum of 15 minutes. The dip requires a short resting period to allow the dehydrated onions a chance to rehydrate and soften a bit. However, if you can make the dip at the beginning of this process and let it sit in the fridge until your fritters are ready to be eaten, the flavors will marry together for an even tastier mouthful. In Closing, Here you have it, a delicious and easy recipe for dandelion fritters with a fresh herb dip. When dandelions are readily available, you can enjoy these as a snack or side dish. Share them with your friends and family, or keep them all for yourself! Do you want to learn more? Discover courses here Featured image credit: “Dandelion fritters. Take that, dandelions!” by etcher67 is licensed under CC BY-NC-ND 2.0. In collaboration and affiliation with Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 To learn more about how I can help you, schedule a Telehealth consultation today I provide webcam health consultations for people around the globe. Start Your Health Journey Today! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements. REFERENCES Chevallier, A. (2000). Encyclopedia of herbal medicine. Dorling Kindersley Limited.

I have prepared a selection of supplements and holistic products to recover energy and vitality. Enjoy them! 1) VITAMIN B12 from Laboratory Vimergy. * Vitamin B12 activates the body's natural energy. * Vitamin B12 contributes to the creation of cells and tissues * Vitamin B12 contributes to the formation of red blood cells * Vitamin B12 contributes to memory function * Vitamin B12 contributes to the metabolism of homocysteine * Vitamin B12 has a beneficial effect in reducing fatigue and tiredness. * Vitamin B12 has a positive effect on the functioning of the systemnervous. * Vitamin B12 has a positive influence on the immune system. 2) MICRO C Micro-C is considered the third generation of vitamin C. It is a form of vitamin C that is better absorbed by the body compared to normal vitamin C (ascorbic acid) and is available longer, up to 24 hours. In addition, it is a deacidified form that is safer for the stomach and teeth than normal vitamin C. This Micro-C is combined with a high concentration of rose hips, grape seed extract and acerola extract. Buy it now 3) ESPSON'S SALTS Produced through the evaporation of the richest magnesium waters known to spring from the La Higuera Deposit (Albacete) Old Spa. Indicated for an improvement in bones, joints, muscles, skin, nervous system, circulatory system. Buy here 4) GAULTHERIA ESSENTIAL OIL Does your back hurt, especially the lower back? This essential oil is miraculous! Tips & Tricks To soothe joints, massage locally with 3 drops AEQT Wintergreen + 2 drops AEQT Yellow Immortelle + 5 drops AM St. John's Wort. Repeat if necessary. In massage, a few drops diluted in a vegetable oil for local application. 7) LIGHT UP SPRAY Bring light and harmony to your life! Use Lighten Up 'Energy Flow' spray when you want to bring more light and energy into your aura, especially during the long winter months and when you are tired and overwhelmed by too much work. You can also spray your surroundings when you want to improve and increase the circulation of energy in your living and working environments. The overall effect of our Lighten Up spray is to uplift, energize, inspire and nourish. It was created to counter seasonal or chronic light deficiencies resulting from where people live (extreme northern or southern latitudes), the design limitations of their living and working environments, and the quality of their power system ( blocked or undeveloped energy pathways). It is also useful for those who are stuck in burdensome patterns or situations, or who feel isolated in some way from their inner sources of light. This spray contains the following essences: Carnelian , Grass of Parnassus , Orange Calcite , Solstice Sun . These essences open and expand energy pathways, dispel stagnant emotions, and encourage a more efficient level of light circulation in the body. These scents are enhanced by essential oils of blood orange, Bulgarian lavender, Combava petitgrain, lemon myrtle and extra ylang ylang, which add refreshing, sparkling and uplifting qualities to the spray. Use the lightening spray: To clear dark or heavy energy from a space where there has been long-term depression or despair To give you a boost when you're fatigued, overwhelmed by studying or working too much, or feel a chronic lack of energy on a physical level When you want to improve and increase the circulation of light and energy in your living and working environments With animals that must be kept indoors for long periods, especially during the winter months. In the classroom, when you're losing your ability to concentrate On the plants to give them more light and energy during the short winter days. See also our essence drops Lighten Up . 7) GUDUCHI ROLL ON It is known for its ability to: Revitalize and return the desire lost due to fatigue.  Help maintain high levels of motivation during the day, driving away the feeling of fatigue and exhaustion.  Help, through its revitalizing aroma, to face the different challenges to enjoy 100% of the day.  Stimulate and motivate, through its energizing aroma, the body's natural predisposition to produce endorphins, also called "happiness hormones", essential for well-being. BUY IT HERE 8) LION'S MALENA POWDER Anyone who is actively involved in health issues has probably heard of Chaga and Reishi mushrooms. One mushroom that is increasingly being mentioned at the same time as these two mushrooms is Lion's Mane (botanical name: Hericium erinaceus). This mushroom has been used for centuries and originates from Asia, where it was traditionally used by Buddhist monks. But it has also been found for centuries in North America and Europe, where it grows primarily on beech and sometimes oak. For many people, the first thing they notice about Lion's Mane is the name—it doesn't suggest it's a healthy mushroom. The fungus owes its common name mainly to its appearance. The way the mushroom grows is remarkable and somewhat resembles the imposing clump of manes on male lions. In the Netherlands, the mushroom is also called 'wigwam'. Lion's Mane Powder from Morgen is Nu is of the highest quality. Lion's mane is organically grown under the best conditions, dried at a low temperature, and crushed into a powder. Nothing else is done with it. This product also does not contain more. Of course, neither high temperatures nor irradiation are used in the production. What you see is what you get: Lions Mane powder in its purest form. YOU DESERVE A BETTER LIFE!! GABRIELA ANA HOLISTIC HEALTH COACH +34 604 398 948 REQUEST A FREE DISCOVERY CALL HERE

An alarming finding! By definition, preventive nutrition is at the service of humans in order to enable them to live a long but above all in good health so that “life expectancy in good health” (61.8 years for men and 63.5 years for women in 2010) is close to “theoretical life expectancy” (78.3 years for men and 85.3 years for women in 2010) (Figure 1). In short, the average French person lives in good health until retirement age and then is ill until death (16.5 years for men and 21.8 years for women). And the space between the two « life expectancies » tends to increase. A gloomy situation on the human, social and economic levels! Yet we know that a good diet combined with regular (even moderate) physical exercise can save many healthy years, probably at least ten. In addition, a poor diet is now the leading cause of death in France, directly or indirectly, namely around one in three deaths (mainly cardiovascular disease, type 2 diabetes [1] and certain cancers). Figure 1. Espérance de vie théorique et en bonne santé The essential question is therefore: « How can we stop the ever growing ‘epidemic’ of chronic diseases linked to an unbalanced lifestyle? « . Preventive nutrition is a powerful lever, which can be taught from an early age. The reasons for this medical disaster are actually quite simple: there is of course the nutritional transition from a traditional diet based on plant products and minimally processed foods to a diet rich in animal products and ultra-processed; the concomitant decrease in physical activity and energy expenditure; a lack of nutrition education in school from an early age; and finally, the most essential reason of all because it corresponds to the deep roots of the current situation, reductionist thought. The latter is typically Western and has its source in the thought of Descartes: indeed, reductionism splits reality into isolated entities to better study them considering that 2 = 1 + 1 on the basis of a linear cause and effect relationship. This reductionism applied to human nutrition has led to the deconstruction of foods into isolated nutrients and to recombine them in endless combinations under the guise of innovation. These are ultra-processed foods that can no longer be found in natural origin, pure man-made products and most often very high in calories and poor in protective micronutrients (scientists then speak of « empty calories »). However, it turns out that the populations that adhere the most to these products (≥ 50% of daily calorie intake on average) are the most affected by chronic diseases. It is therefore not surprising that the development of chronic diseases linked to poor diet is concomitant with the hyper-industrialization of diet. It is enough to see the rates of type 2 diabetes in populations that have remained pastoral or traditional (nomads, Papuan, Inuit): less than 1-2% of the prevalence of type 2 diabetes against 8-10% in our Western countries, or even more in some countries such as Saudi Arabia (14-20%) or Mexico (10-14%); and the natives emigrating to our so-called industrialized countries and adopting our western-style diet very quickly end up presenting rates of type 2 diabetes similar to ours. In addition, forecasts for the prevalence of type 2 diabetes by 2030 are worrying at the global level. For example in France new cases of diabetes increased from 20 to over 70% depending on the region between 2003 and 2011. What « remedies »? In order to remedy this state of affairs, in addition to introducing nutrition education from primary school (from 3 years old) and increasing physical activity, we must relearn how to eat « well » in order to remain healthy. For this, as not everyone can be a specialist in nutrition, it is necessary to look for generic food rules which are acceptable, scientific and easily understandable by all, whatever their origin, their country, their age, etc. But these rules should not flow from reductionist thinking as is the case today, namely an approach according to the composition of the food in nutrients or in calories. Because indeed a calorie of a food A is absolutely not equal to a calorie of a food B according to the matrix of the food, our level of physical activity or if we eat alone in front of the TV or in group! The nutrient or composition approach is therefore obsolete today and has definitely found its limits, what the Anglo-Saxons call « Nutritionism ». I therefore recommend returning to a more holistic approach to diet and food considering that the whole is greater than the sum of the parts (so that 2> 1 + 1 = mechanism of synergy [2] according to a law of multicausal nonlinear effect) and that food must preserve the three fundamental dimensions of life: health, animal welfare and the environment (Figure 2). A holistic approach to food is to consider the food in its complexity and also to consider that it has a health effect greater than the sum of the health effects of each of the nutrients taken separately, which science moreover demonstrates very good. On these holistic and scientific bases I propose to define what I call the three Golden Rules of sustainable and healthy food: 1) Favor plant products over animal products in a caloric ratio of around 85/15%, or no more than one in six calories of animal origin. However, today the French consume almost one in three calories of animal origin and 60% of the proteins consumed are of animal origin, which is too much, both for health, to preserve animal welfare and environment (Figure 2); To achieve this sustainability, we would therefore need to reduce our animal calories by 50% and replace these 50% with calories from grains and seeds such as whole grains (wheat, rice, oats, corn, etc.), pseudo-cereals ( amaranth, quinoa and buckwheat), legumes (beans, soya, broad beans, lentils, etc.) and nuts (such as walnuts, hazelnuts, etc.), which are all under-consumed in France (<15 g / day whatever either the type of seeds). In addition, overall we consume too much protein: 0.83 g of protein/kg of body weight/day is sufficient in adulthood [3] (ANC, Recommended Nutritional Intakes), or 58 g of protein for an adult of 70 kg; but overall we are closer to 1 g/kg, or even more. So meat should become a side dish and plant products the main course, and not the other way around as is the case today. In addition, by consuming less meat, for the same price, we can turn to better quality meat from extensive sectors generally more respectful of animal welfare. Figure 2. L’alimentation et les 3 dimensions de la vie sur terre 2) Within plant and animal products, favor foods un-, minimally- or normally processed (that is to say foods which are not a recombination of ingredients already isolated from complex natural foods by fractionation or » cracking”) in a ratio of 85/15%, ie no more than one in six calories from ultra-processed foods. To recognize an ultra-processed food, nothing could be simpler: read the list of ingredients on the packaging; if there are more than 5, you have a good chance of being in front of an ultra-processed food. Also, if you can no longer recognize the original food, this is not a very good sign either. Let’s take two simple examples: a whole apple is un-/minimally-processed (depending on storage conditions), an applesauce is normally processed (apples plus sugar in general), and an apple juice reconstituted from a dehydrated powder with various additives is an ultra-processed product – to be avoided. Indeed in the latter case impossible to recognize the original apple. Another example, take a grilled whole fish (minimally processed), canned in oil (normally processed) and crushed/fractionated then reintroduced into fish nuggets (ultra-processed). And we can decline the exercise for almost all staple foods, even legumes (boiled seeds versus legume soup versus legume milk enriched with sugar, flavorings, etc.). Note also that the more the food is processed, the more it loses the structure of its initial matrix (deconstruction of the food). Today it is therefore time to classify foods according to their degree of processing and no longer according to botanical plant groups or animal species such as fruits, vegetables, cereals, legumes, white meats, red meats, fish, eggs, dairy products. , etc. It is the degree of transformation that makes sense from a nutritional point of view, not the food group as such. Finally, less processed foods are more satiating and lower the level of sugars in the blood compared to ultra-processed foods. 3) Within foods un-, minimally- or normally processed diversify by favoring organic, seasonal and local foods as far as possible. In fact, by diversifying, you have a greater chance of consuming a greater diversity of protective micronutrients (vitamins, minerals, trace elements, polyphenols, carotenoids, etc.) which have multiple and synergistic actions in the human body: antioxidants, anti-inflammatories , anti-carcinogenic, anti-hypertensive, hypocholesterolemic, hypoglycemic, lipotropic [4]… Diversifying ultra-processed foods does not make sense because they are generally refined, rich in energy and poor in protective micronutrients: therefore consume 5 chocolate bars different types found in vending machines have the same nutritional effect as consuming the same chocolate bar 5 times. These three golden rules are generic enough to be applied almost everywhere in the world according to cultures and traditions, even climatic and environmental conditions. This allows science and culture to be combined without the two opposing each other. Get out of « dogmatic » healthy diets for better prevention A diet should be healthy but also sustainable and try to respond to the different challenges and dimensions of sustainability (Figure 3). The stakes are high. Research to date has focused on defining what a healthy diet might be. She has studied extensively Mediterranean, vegetarian, vegan, DASH (Dietary Approaches to Stop Hypertension) diets and other diets known for their health benefits such as the Okinawa diet. These diets are generally all characterized by a high proportion of minimally processed plant products, and therefore generally meet the 3 golden rules, more or less. In addition, many countries around the world have proposed nutritional recommendations at the national level, generally based on the results of epidemiological nutritional studies and illustrated by food pyramids; and even more and more countries are looking at the virtues of their national regime, for example the Nordic Scandinavian regime. Figure 3. L’alimentation et les différentes dimensions de la durabilité However, reality shows that it is difficult to get these diets adopted by the majority. There is indeed still a lot of resistance. Some want to continue to consume animal products, others want to keep their culinary traditions, and still others have a lifestyle that is difficult to reconcile with regular adherence to these diets or recommendations. In addition, are these healthy diets sustainable, i.e. do they fulfill the other dimensions of sustainability of environmental, animal welfare, sociocultural and/or religious aspects? Not necessarily. For example, if everyone starts consuming more fruits, vegetables or fish, is this compatible with protecting the environment or animal welfare? For fish, not in view of the plundering of ocean stocks and the programmed disappearance of certain species. For fruits and vegetables, we also know that their carbon cost is higher than that of grains and seeds (or starchy foods) and that they are generally very water demanding. And for dairy products, is consuming 2 to 3 servings per day compatible with animal welfare when we know how dairy cows are treated in intensive breeding in some countries? Finally, do the Scandinavians want to adopt, for example, the Mediterranean diet? A question then arises: is it really reasonable to want to generalize these healthy diets to the whole planet? Probably not. Why ? I will try to answer it: Towards a regionalization of healthy diets First of all, each region of the world is part of its own culinary tradition, religious beliefs, environment and climate, and specific socioeconomic realities. Why not taking it into account? Take the example of France: while the populations of the south can adhere to the Mediterranean diet, the culinary traditions are very different in the north, west and east. In the north, traditionally a lot of potatoes are eaten, in the west more seafood and in mountainous regions more cheese, etc. As for the climatic and agronomic conditions, they are obviously very different, whether it is for the rainfall, the average temperature and the quality of the soil. The concept of a “regionalized healthy and sustainable diet” involves developing diets in line with all dimensions of sustainability, based on a healthy diet. For example, Auvergne, where I live, ranks first nationally for beef production. Auvergne also has a large number of ewes. As for crop production, they occupy a fifth of the useful agricultural surface, wheat being the most cultivated cereal. The region is also known for its cheeses and lentil production. Can we define a sustainable healthy diet based on these characteristics? Certainly yes. For that, of course, this means favoring local productions and short circuits and rather eating seasonal plant products. It can also mean reducing the production of beef in favor of more plant production, such as legumes or fruits and vegetables compatible with the Auvergne climate. However, there is one category of food that is grown almost everywhere on the planet and quite easily meets all the criteria for sustainability. These are grains and seeds, more particularly protein crops (legumes), and to a lesser extent cereals (whole) and oilseeds (nuts). Yet they are produced almost everywhere on the planet, are generally inexpensive, easy to store over long periods of time and have great health benefits. Each of these groups is characterized by their richness in complex carbohydrates, proteins and lipids, respectively, as well as by a content of numerous protective bioactive compounds. They are also generally a source of slowly assimilable sugars, dietary fiber and provide a feeling of prolonged satiety. So we can imagine that grains and seeds can form the basis of healthy regionalized diets whatever the region of the globe. Furthermore, all epidemiological studies highlight the protective nature of these foods against the risk of the main chronic diseases such as obesity, type 2 diabetes, cardiovascular diseases and certain cancers. The cereal-legume combination is already widely used, especially on the South American (corn-beans), Asian (rice-soybean) and North African (durum wheat-chickpea) continents, among others. It is probably no coincidence that the Sixty-eighth General Assembly of the United Nations proclaimed 2016 « International Year of Pulses (IIL) » (A/RES/68/231). Remember that legumes do not need nitrogen fertilizers to grow. Then, on the basis of grains and seeds, everyone can then diversify their diet taking into account their preferences, traditions, beliefs, economic conditions, positioning in relation to animal welfare, and local cultures; while trying to adhere as much as possible to the 3 golden rules, thus combining scientific results and regional realities. To conclude, preventive nutrition (I prefer « preventive diet » because the food dimension is more significant) must now be based on a holistic and more ethical approach putting people at the center and not financial interests. We have entered a new food or nutritional transition, so we need to move towards less processed foods and more plant products. Buying food from a merchant is an essential act for everyone because we are all interconnected: so if I buy an ultra-processed food of animal origin containing ingredients from the four corners of the planet I may be contributing to the impoverishment of peasants in developing countries, I contribute to animal abuse and deforestation in certain parts of the world. The choice is ours, we are responsible and today it is possible to have access to nutritional information. Only then can we get « things » right, for us, the animals and the planet as a whole. Author : Dr Anthony Fardet BIO: Trained as an agro-food engineer from AgroParisTech and a doctorate in Human Nutrition from the University of Aix-Marseille, I worked for 12 years on the health potential of cereal products using experimental approaches (in vitro studies, in animals and humans), including in particular metabolomic studies. I carried out this laboratory research at INRAE (10 years), at IRD (ex-ORSTOM: 1 year of scientific cooperation) and at Danone-LU (1 year of post-doc) on the various cereal products commonly consumed, i.e., pasta, biscuits, weaning porridge, bread and breakfast cereals, and on important grain compounds such as antioxidants, fiber, polyphenols and lipotropes. Since 2010, my work has mainly consisted of analyzes of food data using an empirico-inductive (from reality to theory) and holistic (search for links between the parts of complex systems that are food and diets) approach: collection, analysis, synthesis and dissemination of new concepts, theories and/or paradigms for preventive and sustainable diets through qualitative (narrative and systematic reviews), quantitative (data exploration) and quantitative/qualitative (‘mixed research synthesis studies’); as well as concept, opinion and foresight articles. Data mining (machine learning and multivariate analyzes) constitutes my main quantitative methodology. My work has generated new holistic concepts such as the 3V rule, HCM (‘Healthy Core Metabolism’) or the new link between loss of « matrix » effect of foods and chronic diseases. My research activities also include many expert activities: I notably held a 3-year mandate with ANSES in the CES Nutrition from 2012 to 2015. Today, my expertise includes both the public and private sector.[1] « Type 2 diabetes » or « non-insulin-dependent diabetes » (NIDDM) (also called « insulin-resistant diabetes » or « middle-aged diabetes », sometimes « acquired diabetes »), is a metabolic disease affecting glycoregulation eventually causing diabetes mellitus. [2] Synergy is a type of phenomenon whereby several factors acting in common together create a global effect; a synergistic effect distinct from anything that could have happened if they had operated in isolation, whether each on their own or all together but working independently. So there is the idea of creative cooperation. [3] 1 g/kg/day in the elderly [4] Food compounds that prevent excess fat in the liver. Gabriela Ana Holistic Health Coach +34 604 398 948 Request a free discovery call

Food has the power to affect not only your physical being but also your mood and motivation. You’d know yourself…sometimes you eat a meal and are left feeling tired, sluggish and simply flat. Whilst the temptation to reach for stimulants like caffeine or alcohol to drown your sorrows is strong, or perhaps indulging in sugary treats or processed foods is more your thing? These things in the long term, are anything but helpful. Eating a variety of whole foods is a great place to start and can positively affect the way we think and feel. Gives a new meaning to the term ‘food for thought’ don’t you think? I’ve already posted about the importance of breakfast for kick starting your day, both physically and mentally. If you’ve missed it, you can catch up here. It is also really important to eat regularly as keeping your blood sugars stable is critical for an even mood. I have treated many patients with mood disorders over the years and have found that even those with serious mental illness, have responded positively to simple dietary modifications and eating regular meals. There are many everyday whole foods that are known to contain mood-elevating compounds. Here are some of my favourites… The good oil Oily fish like salmon, sardines, and mackerel, and to a lesser extent walnuts, pumpkin seeds, chia seeds and flaxseeds are rich sources of omega 3 fatty acids. Don’t like fish? Grass fed beef is also a rich source of omega 3 fatty acids (another very good reason to only eat grass-fed beef and avoid grain fed). Much research has concluded that a diet rich in omega 3s helps to increase serotonin (good mood hormone) and dopamine (important for drive and motivation). As such, ensuring good amounts of omega 3s in the diet is important for preventing and treating mood disorders, depression (including postpartum), memory loss, schizophrenia or bipolar disorder. Get your greens Green leafy vegetables are a rich source of B vitamins, in particular, folate which is an important cofactor in the production of serotonin. They are also a rich source of Magnesium which is essential for nervous system function. There’s a reason Goldilocks was so brave Whole grains are also a good source of B vitamins and important for the mood. Oats, in particular, are very nourishing and calming to the nervous system and are used in traditional herbal medicine to support and tone the nerves. Brain-gut connection It has always been recognised that the brain affects your gut i.e.; butterflies in your tummy. But did you know that the functioning of the gut also affects the brain and is intricately linked to mental and neurological health? This post offers more detail and the science behind the theory. I have written about the importance of digestion here, including ways to improve its function. The health of your mind and mood is very much dependant upon your gut health. Chicken soup for the soul anyone (the recipe is here)? Nuts for your nut Many nuts and seeds contain amino acid precursors to serotonin, fats, vitamins and minerals required for brain and nervous system function. Have you ever looked at a walnut? It looks just like the brain! There are so many more whole foods that have a positive effect on your mood and overall health. I’d also like to just mention that a good dose of sunshine and gentle movement never go astray either. From https://wellnourished.com.au/mood-food/ Gabriela Ana Holistic Health Coach

100% organic Lion’s Mane high quality powder. Nutritious powder with a very high content of unique phytonutrients and high-quality substances. Description Lion’s Mane powder of Morgen is Nu is of the highest quality. The lion’s mane is organically grown under the very best conditions, dried at low temperature and ground into powder. Nothing more is done with it. Nor does this product contain any more. Of course, no high heat or irradiation is used in the production. What you see is what you get: Lions Mane powder in its purest form. The powder is easy to use in smoothies or juices. Or, perhaps best of all, with some warm water as an instant tonic tea. Lion’s Mane: Traditional mushroom from Asia Anyone who is actively involved in health issues has probably heard of the mushrooms Chaga and Reishi. A mushroom that is increasingly mentioned in the same breath as these two mushrooms is the Lion’s Mane (botanical name: Hericium erinaceus). This mushroom has been used for centuries and finds its origin in Asia, where it was traditionally used by Buddhist monks. But it has also been found for centuries in North America and Europe, where it grows mainly on beech trees and sometimes on oak trees. For many people, the first thing they notice about Lion’s Mane is the name: it does not suggest that this is a healthy mushroom. The mushroom owes its common name mainly to its appearance. The shape in which the mushroom grows is namely remarkable and looks a bit like the imposing bunch of manes of male lions. In the Netherlands, the mushroom is therefore also called a 'wigwam'. The unique properties of Lion’s Mane Mushrooms are often only used as a tonic in Asia. This is not the case with Lion’s Mane. Due to its relatively high protein content (up to 20%), it was used in Chinese cuisine as a source of protein and nowadays even as a meat substitute. But this high protein content is, of course, not the only thing that makes this white mushroom so incredibly unique. It is also a source of a number of special substances. For example, like many other tonic mushrooms, it contains a high level of non-linear polysaccharides. To date, no less than thirty-five different polysaccharides have been extracted from the lion’s mane. The most important polysaccharides are the beta-glucans (source). These are also found in many other mushrooms, such as Chaga and Reishi. What makes Lion’s Mane really unique is the high concentration of the substances hericenones and erinacins (source). Scientific research suggests that these two substances have a powerful function in our body: they are able to stimulate our body's own production of NGF (source). Also take a look at our Chaga powder or Reishi powder. Ingredients & Nutritional values Ingredients Organic Lion's Mane (Hericium erinaceus) powder. Nutritional values * RI = Reference intake Label information Contents 100 gram Operating instructions Take 5 grams a day. Mix with it with your favorite smoothie or juice, or add to a cup of hot water as an instant tonic tea. Do not exceed recommended dosage unless advised by a professional. Storage advice Store in a dry place, sealed and at room temperature. Do not refrigerate. Keep out of reach of young children. Manufacturer Morgen is Nu B.V., Daltonstraat 42, 3846 BX Harderwijk, The Netherlands Additional Information Food supplement. This product is no substitute for a varied and balanced diet. This is not a medicine. Consult your doctor before use in case of pregnancy, lactation or prescribed medication. Discontinue use immediately and inform and consult your doctor if you experience any side effects from this product. ARTÍCULO ORIGINAL https://morgenisnu.nl/en/products/lions-mane-poeder/

Elderberries have the ability to significantly improve immune function by increasing the production of cytokines in the body. In addition, they are very beneficial for bronchial and respiratory problems and can help decongest and clean the lungs. Ingredients: 3/4 cup of elderberry (sauco) 3/4 cup honey Optional additions: 1 cinnamon stick 1 whole star anise ¼ teaspoon whole cloves Lets's make magic! Place the berries and water in a medium saucepan (with optional spices) over the heat. Cook over medium-high heat for 45 minutes to 1 hour, until thickened and reduced by half. Remove and cool completely. Strain the syrup into a bowl, extract the juice from the berries with a wooden spoon, and discard the whole spices. Beat the raw honey and pour into jars. As a health prevention, enjoy 1 tablespoon per day. To help recover from a cold or flu, enjoy 1 tablespoon 3 times daily. Gabriela Ana Coach Salud Holística You deserve a better life!!

Your gut may decide the quality of your sleep We spend about a third of our lives asleep . Sleep is vital - it is just as important to our bodies as eating, drinking and breathing. Adequate sleep is essential to maintaining good mental and physical health. Sleep and relaxation is an opportunity for the body to recharge and re-energize. We all probably know the feeling when we haven't slept enough, we are tired, lethargic and somehow not fully present. The gut microbiome – the collection of the trillions of microorganisms that live in your gut, not only has an enormous impact on your overall health, but may also play a role in how well you sleep. Let's take a closer look at the connection between the gut microbiome and sleep, as well as current research. The gut microbiome influences the sleep-wake cycle The microbial ecosystem can affect sleep and sleep-related physiological functions in a number of ways, including by altering the body's sleep-wake cycle and affecting the hormones that regulate sleep and wakefulness. The quality of our sleep, in turn, can affect the health and diversity of our microbiome. (1) There is a constant interaction between the gut and the brain, which means that a disruption in either can affect sleep. The microbiome actually fuels the release of many of the neurotransmitters — including dopamine, serotonin, and GABA — that help regulate mood and promote sleep. Studies show a strong link between microbiome imbalances and stress, anxiety and depression, which in turn can trigger or worsen sleep disorders. (2, 3) Research also links gut health to pain perception. An unhealthy microbiome appears to increase sensitivity to visceral pain, which can then make it much more difficult to fall asleep and stay asleep. (4) Insomnia can be detrimental to gut health Just as dysbiosis (imbalance in gut bacteria) can affect sleep, unhealthy sleep patterns can disrupt the gut microbiome. Such is the case, for example, with the common sleep disorder, obstructive sleep apnea. This leads to shallow breathing and pauses in breathing during sleep. Very often, people with obstructive sleep apnea also snore. In one study, scientists subjected mice to a pattern of disrupted breathing that mimics the effects of obstructive sleep apnea. They found that the mice living with periods of OSA-like respiration for six weeks showed significant changes in the diversity and composition of their microbiome. (5) The gut microbiome influences the hormones responsible for sleep Gut health is also significantly related to hormones that affect sleep. Melatonin, the "darkness hormone," is essential for sleep and a healthy sleep-wake cycle. Melatonin is produced in both the gut and the brain, and there is evidence that gut melatonin may work on a different cyclical rhythm than brain-produced pineal melatonin. (6) In addition, cortisol is vital to the sleep-wake cycle. (7) This hormone is central to the body's stress and inflammatory response and affects gut permeability and microbial diversity. Increasing cortisol levels very early in the day help promote alertness, focus, and energy. Changes in cortisol that occur along the gut-brain axis are likely to affect sleep. (8th) Put simply, our gut affects how well we sleep, and sleep affects the health of our gut. If we start on both sides, we can improve our sleep quality enormously. With myBioma you can easily find out whether your intestinal microbiome is in balance and optimize your intestinal health with suitable nutritional recommendations. A deeper dive into the science of the microbiome and sleep A growing body of research now suggests that the gut's vast and diverse microbial ecosystem has its own circadian rhythm. These microbial rhythms appear to be deeply intertwined with circadian rhythms. (9) A circadian rhythm designates, for example, the fluctuations in bodily functions that are controlled by exogenous (day-night alternation) or endogenous (hormones) influences . Examples are fluctuations in heart rate, sleep-wake cycle, blood pressure and body temperature. Research suggests that both the circadian and microbial rhythms are capable of influencing and disrupting each other, with consequences for both health and sleep. (10) Diet affects the gut microbiome According to research, microbiome rhythms are affected by what and when we eat. A study in mice found that when mice ate a healthy diet, they produced more beneficial bacteria, and that the collective activity of microbial life in the gut followed a diurnal — or diurnal — rhythm. (11, 12) This rhythm, in turn, supported the animal's circadian rhythms. In contrast, mice fed a high-fat, "Western" diet produced less than optimal microbial life. The bacteria in these mice did not keep themselves to a circadian rhythm and also sent out signals that disrupted the circadian rhythm. These mice gained weight and became obese, while the mice that ate a healthy diet did not. A healthy diet supports the good bacteria in your gut Scientists bred a third group of mice without a microbiome. Because they lacked a gut microbiome, there were no bacteria that could send signals to the rest of their bodies. These mice experienced circadian disorders, but they neither gained weight nor suffered from metabolic disorders even when fed the high-fat diet. This suggests some important conclusions. First, microbial activity is key to normal circadian function, and therefore sleep. Second, that the microbiome, along with diet, plays a key role in regulating weight and metabolism. Human sleep and microbiome studies Research on humans has yielded similar results. The human microbiome appears to follow daily rhythms, which are influenced by the timing and type of food eaten, and it appears to have effects on circadian rhythms.Research has also found that the relationship between these different biological rhythms works both ways. Scientists found that disruptions in circadian rhythms - the kind that occurs with jet lag, whether from actual travel or from "social" jet lag - disrupt microbial rhythms and the health of the microbial ecosystem. (13) According to research, people who experience these changes in microbial rhythms as a result of a circadian disorder experience metabolic imbalance, glucose intolerance, and weight gain. (14) The negative effects of disturbed sleep We've known about the connection between sleep, circadian rhythms, and metabolic health for some time. Disrupted sleep and misaligned circadian rhythms are closely associated with higher rates of obesity and with metabolic disorders including type 2 diabetes. Over time, this new knowledge of the microbiome and its relationship to circadian function could provide us with a deeper understanding of how health is affected by sleep and circadian activity. (15) What helps to positively influence the microbiome and sleep? Although science continues to explore the complex interactions between the gut microbiome and sleep, the full implications of this relationship are not yet fully understood. It is clear that the health of our intestines affects our overall well-being . When you start positively influencing the ecosystem of your microbiome, you take preventive action to avoid discomfort. Whatever your sleep routine, there are ways you can support your sleep and your gut. Start supporting your microbiome positively, experience your status quo and get a complete gut check to be able to improve your overall well-being afterwards. Start now with your individual microbiome analysis! Author Renate Matzner-Hoffmayr Article in affiliation with Mybioma Request more information. First free consultation! Gabriela De Pasquale Nutrition Consultation Estepona, Spain +34 604398948 iamgabrielaana.com https://www.mybioma.com/en/the-analysis/#test4 References: (1) Schwartz, J.R.L. and Roth, T. (2008). Neurophysiology of sleep and wakefulness: basic science and clinical implications. Current Neuropharmacology. 6:4, pp. 367-378. doi: 10.2174/157015908787386050 (2) Martin CR, Osadchiy V, Kalani A, Mayer EA. The Brain-Gut Microbiome Axis. Cell Mole Gastroenterol Hepatol . 2018;6(2):133-148. Published 2018 Apr 12. doi:10.1016/j.jcmgh.2018.04.003 (3) IY Chen, DC Jarrin, H Ivers, A Rochefort, CM Morin, 0291 ASSOCIATION BETWEEN STRESS-INDUCED AROUSAL AND NOCTURNAL SLEEP, Sleep , Volume 40, Issue suppl_1, 28 April 2017, Pages A107-A108, https:// doi.org/10.1093/sleepj/zsx050.290 (4) Chichlowski M, Rudolph C. Visceral pain and gastrointestinal microbiome. J Neurogastroenterol Motil . 2015;21(2):172-181. doi:10.5056/jnm15025 (5) Moreno-Indias I, Torres M, Montserrat JM, Sanchez-Alcoholado L, Cardona F, Tinahones FJ, Gozal D, Poroyko VA, Navajas D, Queipo-Ortuño MI, Farré R. Intermittent hypoxia alters gut microbiota diversity in a Mouse model of sleep apnea. Eur Respir J 2015 Apr;45(4):1055-65. doi: 10.1183/09031936.00184314. Epub 2014 Dec 23. PMID: 25537565. (6) Mukherjee S, Maitra SK. Gut Melatonin in Vertebrates: Chronobiology and Physiology. Front Endocrinol (Lausanne). 2015 Jul 22;6:112. doi: 10.3389/fendo.2015.00112. PMID: 26257705; PMCID: PMC4510419. (7) https://www.naturalmedicinejournal.com/journal/2010-06/role-cortisol-sleep (8) Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. neurobiological stress. 2017 Mar 19;7:124-136. doi: 10.1016/j.ynstr.2017.03.001. PMID: 29276734; PMCID: PMC5736941. (9) Gutierrez Lopez DE, Lashinger LM, Weinstock GM, Bray MS. Circadian rhythms and the gut microbiome synchronize the host's metabolic response to diet. Cell Metab. 2021 May 4;33(5):873-887. doi: 10.1016/j.cmet.2021.03.015. Epub 2021 Mar 30. PMID: 33789092. (10) https://www.the-scientist.com/daily-news/gut-microbes-influence-circadian-clock-35619 (11) https://www.sciencedaily.com/releases/2016/12/161201121135.htm (12) Roberto Refinetti (2017) Western diet affects the murine circadian system possibly through the gastrointestinal microbiota, Biological Rhythm Research, 48:2, 287-296, DOI: 10.1080 /09291016.2016.1254873 (13) Deaver JA, Eum SY, Toborek M. Circadian Disruption Changes Gut Microbiome Taxa and Functional Gene Composition. front microbiol. 2018 Apr 13;9:737. doi: 10.3389/fmicb.2018.00737. PMID: 29706947; PMCID: PMC5909328. (14) Shu-Qun Shi, Tasneem S Ansari, Owen P Mcguinness, David H Wasserman, Carl Hirschie Johnson. Circadian Disruption Leads to Insulin Resistance and Obesity . Current Biology , 21 February 2013 DOI: 10.1016/j.cub.2013.01.048 (15) Bailey SM, Udoh US, Young ME. Circadian regulation of metabolism. J Endocrinol. 2014 Aug;222(2):R75-96. doi: 10.1530/JOE-14-0200. Epub 2014 Jun 13. PMID: 24928941; PMCID: PMC4109003.

Mitopure® is clinically proven to protect skin cells from aging. Fighting age-related decline by enhancing skin energy, youthfulness and resilience. What to know Mitopure® is a highly purified form of Urolithin A, a naturally-occurring anti-aging compound. It is backed by over a decade of scientific research in cellular health. Mitopure® has been clinically proven to help fight against intrinsic and extrinsic aging by supporting the pathway of energy production in cells that are at the heart of youthful-looking skin. It starts to visibly reduce the appearance of wrinkles after only 2 weeks of use. It is clinically proven to support collagen production and assembly, and protect skin from environmental damage (photo-aging) On top of all these benefits Mitopure is kind to skin - hypoallergenic and non-irritating What is Mitopure®? Mitopure® is a highly concentrated source of Urolithin A. The first nutrient clinically proven to trigger a crucial recycling process within our cells preventing age-related cellular decline. What is Urolithin A, and where does it come from? Ellagitannins are potent bio-actives found in certain foods including pomegranates. When we eat foods containing ellagitannins, our gut bacteria break them down and transform them into something called Urolithin A. However, not everyone can make enough Urolithin A from the ellagitannins they consume. In a study conducted in 2017 by the Spanish Laboratory of Food & Health, researchers found that the amount of Urolithin A participants produced after consuming pomegranate juice varied widely, with only 40% of participants producing sufficient amounts of Urolithin A to confer health benefits.[1] Real evidence that we’re not always exactly what we eat! And also a real shame, because Urolithin A is known to energize mitochondria and as a result improve cellular health – and this is something we can all use. Knowing this, researchers wondered if they could bypass the step of having to eat ellagitannin-rich foods and relying on gut bacteria to convert them, and instead produce a concentrated form of Urolithin A that everyone could benefit from. With this, Mitopure® was born! Mitopure® is a proprietary, patented, and highly pure form of Urolithin A that provides 6x the amount of this beneficial substance as a glass of pomegranate juice. It is backed by more than a decade of scientific research into cellular health and proven to confer multiple health benefits including improved muscle strength and endurance. But what if this amazing substance were applied topically? Could it confer benefits to our skin? Skin Energy and Why it Matters for Aging Swiss scientists have conducted multiple laboratory tests and clinical studies to explore the effects of Mitopure®(Urolithin A) on skin health. They discovered that Mitopure® actually energizes skin cells from within. This is incredibly important because the skin requires a lot of energy in order to combat intrinsic (biological) and extrinsic (environmental) factors at the heart of skin aging. You can read more in our previous blog What happens when skin ages?, however let’s recap quickly on a couple of important points: Intrinsic aging: Processes inside the skin, including collagen production and deposition, decline with age. Collagen is the scaffolding of the skin, providing strength and resilience. Its production starts slowing down in our early adulthood and declines by about 1-1.5% each year.[2] Extrinsic aging: Skin aging can be aggravated by certain lifestyle choices like smoking and external factors such as sun exposure and pollution. Ongoing sunlight exposure and smoking lead to a reduced efficiency in eliminating free radicals which can further slow down collagen synthesis.[3] Luckily, Mitopure® powers up the cellular powerhouses of skin cells to help protect against these aging factors. But how does it work exactly? Mitopure® energizes skin cells In our blog Skin health, aging and the cellular powerhouse we learned that skin needs a lot of energy to stay health and combat aging. Mitopure® has been clinically proven to support the pathway of energy production in cells that are at the heart of youthful looking skin. What’s the evidence? Pre-clinical studies in human skin cells found evidence of increased activation of cellular renewal processes after 72 hrs. This increase helps maintain the recycling and replacing of old cellular powerhouses – which is good news for our skin! Mitopure® leaves skin with a more youthful appearance As skin ages, fine lines and wrinkles start to appear. Mitopure® has been proven to start visibly reducing wrinkle depth and volume after only 2 weeks of use. What’s the evidence? A human clinical study demonstrated that the application of Mitopure® to skin in the area of the crow’s feet (fine lines and wrinkles next to the eye) led to a reduction in wrinkle depth, volume and appearance. Mitopure® helps enhance skin’s resilience: Mitopure® is clinically proven to help fight off both intrinsic and extrinsic aging factors by supporting collagen assembly and protecting skin from environmental damage (photo-aging). What’s the evidence? Mitopure® is clinically proven to support the processes inside the skin cells that power up collagen assembly and formation. Mitopure® is also clinically proven to protect skin against the damage from photoaging. Mitopure® is gentle on the skin The evidence for Mitopure® and its role in cellular vitality is impressive, but none of that matters if it irritates the skin. The good news is that the Swiss scientists who pioneered Mitopure® also tested it for safety – and across 112 subjects saw no irritation or sensitivity at all! Mitopure® is dermatologist tested and approved as safe, kind to skin, and hypoallergenic. So, you can use products containing Mitopure® with confidence. Want to see the benefits of Mitopure® for your skin? Explore the new skin health range from Timeline. The Day Cream 4.8 · 20 reviews Redensifies the skin's appearance. Powered by Mitopure® DISCOUNT COUPON: INFINITA108 The Night Cream 4.9 · 29 reviews Regenerates the skin's appearance. Powered by Mitopure® DISCOUNT COUPON: INFINITA108 The Serum 5 · 16 reviews Lifts the skin. Powered by Mitopure® DISCOUNT COUPON: INFINITA108 IN COLLABORATION AND AFFILIATION WITH TIMELINE NUTRITION Gabriela Ana Health Holistic Coach Amazentis studies Internal Amazentis study 1: Pre-clinical trial; Increased expression of mitophagy marker Park2 after 72 hrs. treatment; Blocked UV-mediated increase in inflammatory marker PGE2; UA at high dose of 1% induced mitochondrial abundance in reconstituted human epidermis (RHE) Internal Amazentis study 2: Pre-clinical trial; Reduced collagen degradation and increased mitochondrial health biomarkers in human keratinocytes with Urolithin A; Increased markers of mitochondrial respiration Internal Amazentis study 3: Dermatologically tested on 112 men and women. Safety and tolerability demonstrated using a human repeat insult patch test with Mitopure 1% in a base cream Internal Amazentis study 4: Human clinical trial assessing erythema severity (anti-inflammatory effect of UA) Based on a 24-hour randomized clinical trial of 22 healthy men and women aged 18 years and older. Single application before irradiation. Internal Amazentis study 5: Human clinical trial: Visibly reduces the appearance of fine lines and wrinkles based on a 8-week randomized clinical trial of 48 healthy women aged 50 to 75 years. Twice-daily, morning and evening, application. References ↑García-Villalba, R., et al., Gastrointestinal Simulation Model TWIN-SHIME Shows Differences between Human Urolithin-Metabotypes in Gut Microbiota Composition, Pomegranate Polyphenol Metabolism, and Transport along the Intestinal Tract. Journal of Agricultural and Food Chemistry, 2017. 65(27): p. 5480-5493. ↑Reilly, D.M. and J. Lozano, Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research, 2021. 8: p. 2. ↑Knuutinen, A., et al., Smoking affects collagen synthesis and extracellular matrix turnover in human skin. British Journal of Dermatology, 2002. 146(4): p. 588-594.

The following excerpt outling eight herbal preparations and a Monarda Oxymel recipe is from the book, Our Kindred Home by Alyson Morgan, and is reprinted with permission. Our Kindred Home takes you on a journey through the heart of cyclical, seasonal living. It’s a heartfelt collection of the recipes, rituals, and plants that Alyson’s family turns to in her quest to live in greater kinship with the natural world. It features generationally-loved and herbal-infused recipes, like her mother’s New Year’s soup joumou + her children’s favorite nettle pasta. “The secrets are in the plants. To elicit them you have to love them enough.” -George Washington Carver It is not necessary to use complex preparations and elaborate formulas to work with plants. In African American folk medicine as well as Indigenous American remedies, often only one or two herbs were used at any given time for simple preparations like teas, infusions, and decoctions. They also made vinegars, syrups, salves, juices, baths, steam inhalations, and poultices. We can incorporate plants for healing simply in our everyday lives. Among all the complicated things in our modern life, nourishment and connection can be simple. Here I explain some of the most used herbal methods that serve as a foundation in my kitchen and my apothecary. I try to infuse herbal goodness into our food in any way I can think of. Infusions Infusion refers simply to a water-based preparation. Think steeping herbs in water for a cup of tea or a tisane, just for longer amounts of time. An infusion is a preparation used for the flowers, leaves, and stems of a plant. Cold-water infusions are for plants like marshmallow root or hibiscus. Sun tea is an infusion from the rays and warmth of the sun. To make an infusion, bring water to a boil; for 1 ounce of dried herbs you need 1 quart water, or for 1 tablespoon of fresh herbs use 8 ounces water. Crush the herbs in your hand or a mortar and pestle, and place them in a teapot, mug, or jar. Pour the correct amount of boiling water over your herbs, and cover the vessel to catch the volatile oils. Steep for 5 to 15 minutes for a tea. For longer, nourishing infusions, steep for up to 8 hours. Herbs like bitter chamomile need to infuse for only a few minutes. Strain the infusion in a strainer, compost the herbs, and honey to taste, if desired, and enjoy. I refrigerate my longer, nourishing infusions for up to 24 hours. Generally, nutritive plants, like violet leaf, raspberry leaf, marshmallow, or milky oats, are used for infusions. Nettle Infusion Nothing compares to the bright, green goodness of a nettle infusion. After a long winter, often characterized as a period of stagnation and depletion, the first spring nettles are an absolute gift from the earth. I often use the fresh tops in cooking, as they are tender, yet as the plant grows the leaves become more tough. I dry the larger leaves to use in infusions, herbal steams, and soups. This nettle infusion is my go-to when I need a boost. Water best extracts the nutrients from the dried cell walls of a plant. To my nettle infusions, I like to add mint, apple mint, or peppermint for flavor and digestion, in addition to oat straw and fresh slices of ginger. Strain and enjoy at room temperature or cold over ice. Decoctions A decoction is a slower and longer simmer of bark, roots, or seeds. This method extracts constituents from tougher plant materials, like cinnamon or dandelion root. Decoctions can be ingested or used topically by soaking a cloth in the decoction for a compress. Another use for a decoction is as an herbal bath or soak. Applying an herbal tea topically is an effective and ancient way of accessing the beneficial properties of an herb. For maximum benefit, drink 3 cups a day. For acute conditions, drink ½ cup every 30 to 60 minutes, totaling 4 cups, as needed. To make a decoction, use 1 ounce of dried herbs per 1 quart water. Combine the herbs and water in a saucepan, cover, and bring to a boil. Lower the heat and simmer, covered, for 20 to 40 minutes. Remove from heat and strain. Drink or store in the refrigerator for 24 to 48 hours. Honey I adore using honey as a medium to draw out herbal constituents. The honey itself is full of wonderful properties, from being antibacterial to helping the body fight local allergens, and I try to use local, raw honey. I love to capture sweet florals in honey or to complement richer flavors like sage or thyme. Herbal honeys are often an element in drinking vinegars, added to winter teas for medicinal benefits, or used as a base for other herbal preparations, like elixirs or syrups. Electuaries are herbal honeys made with powdered herbs that are mixed right in, no straining necessary. Vinegars Infusing plant matter in vinegar is similar to an alcohol tincture, in which the menstruum (solvent) pulls out the plant constituents. I love using herbal infused vinegars as the base for salad dressings, for drinking vinegars, for cleaning, and for hair rinses. Raw apple cider vinegar (ACV) helps promote digestion by encouraging growth of good bacteria. ACV supports the immune system, inflammation, and digestion. Topically, it can be used for cuts, abrasions, skin funguses, and rashes. Herbal vinegars are best made with dried herbs for the most potent extraction. The juice from fresh herbs can water down the vinegar before it can extract the plants’ constituents. You can use crushed dried herbs or powdered herbs for more potent herbal vinegars. If you are looking for a simpler culinary vinegar, fresh herbs can be used. To make a vinegar, chop the dried herb or grind it in a mortar and pestle. Fill a clean jar a quarter of the way with the herb. Pour apple cider vinegar over the herb until the jar is full. Either use a plastic lid or place a square of parchment paper over the jar and secure it with a metal lid. Store in a cool, dark place, shaking it daily, for 14 days or half a moon cycle: full moon to new moon or new moon to full moon. Strain the vinegar through cheesecloth into another clean, sterilized jar. Label and store it in a cool dark place or refrigerate for up to 6 months. Take 1 teaspoon of vinegar up to three times a day when needed, added to water, tea, or oil (to make a vinaigrette). Herbal Infused Oils Infused oils are perfect for self-massage, a nourishing act of self-care. Herbal oilscan help relieve tension and inflammation and lubricate the joints. Our skin is also our largest organ, and we can absorb herbal oil through our skin. What we put on our bodies matter. If you’ve ever carried self-hatred or self-doubt, self-massage can help you appreciate yourself in an intentional way. It is also a lovely way to connect with a partner, loved one, or child. My favorite oil for little ones is chamomile or lavender; rub it on the bottoms of their feet to calm them before bedtime. There are two ways to make herb-infused oils. Folk Method Use 1 ounce of dried herbs to 12 fluid ounces of the carrier oil of your choice. Grind the herbs well in a mortar and pestle or crumble them with your hands. Fill a dry sterilized jar halfway with the herbs. Pour the carrier oil over the herbs to the top, making sure all the herbs are covered. Use a clean spoon to stir the mixture thoroughly. Cover with a square of wax paper and a metal lid, or use a plastic lid. Shake the oil in between your hands infusing it with your healing intention. Place the jar in a dark, warm spot for 4 to 6 weeks—or a full lunar cycle from new moon to new moon. Every few days, shake the jar. Decant the oil by straining it through an organic muslin or cheesecloth and strainer, squeezing the remainder of the oils out. Pour the oil into a clean, sterilized jar to let it settle. Strain again a few days later and pour the infused oil into an amber jar and label it. Store in a cool, dark place. Herbal oils can remain potent for 6 months to a year. Stovetop Method Place a small amount of water in the bottom of a double boiler; you do not want water boiling up and touching the oil. (Alternatively, use a large pot that easily holds a smaller bowl or pot.) Using 1 ounce dried herbs to 12 fluid ounces of your choice of carrier oil, combine them in the smaller pot. Set the pots over very low heat for 4 to 8 hours. Remove the pots from the heat, let the infused oil cool, decant into a dry sterilized jar as described in the folk method above, and label. The oil can also be infused in a slow cooker or a heat-safe jar in a few inches of water, placing a few lids under the jar to protect it from direct heat. Salves Salves are a balm made from an herbal-infused carrier oil and beeswax. I often use cocoa butter or shea butter to create a softer consistency. Salves can be used for dry winter skin, bruises, burns, muscle aches, relaxation, and wounds. They are one of my go-to remedies. Syrups Essentially, a syrup is an herbal infusion or decoction that is reduced and added to honey or another sweetener to extend its shelf life, for example, mix a syrup from one or two parts decoction to two parts sweetener. You can also add alcohol to make it more shelf stable. The most popular syrup is elderberry. Poultice This traditional preparation of herbs crushed in water is made into a paste, then spread on a cloth and applied directly to the body. It is commonly used with hot water and a hot cloth to ease pain and relax tissues. A cold poultice can be applied to burns and inflamed skin conditions. Commonly used poultice herbs include plantain for bee stings and bug bites, violet leaf for sunburns, or yarrow and calendula as a vulnerary for rashes and skin eruptions. Monarda (Monarda fistulosa) Bee balm flowers in late July, dotting our prairie and often covered in buzzing, contented bumblebees. A native plant to the Americas, it was a primary healing plant of many Indigenous tribes. Used by the Wisconsin Ho-Chunk in a sweat bath, its aroma eases cold symptoms via steam inhalation. Also known as wild oregano or wild bergamot, bee balm is important ecologically to grow and cultivate in North American gardens because it is a native species and a friend to the bees. Monarda’s leaves contain thymol, a compound found in thyme and oregano that is antibacterial and stimulating, making it a favorite in our family for winter teas that are comforting for colds and flus. It soothes fevers, headaches, and digestive issues. The blooms and the leaves are spicy and a delicious, pungent addition to pesto and salads. Monarda didyma has a milder flavor than the spicy M. fistulosa. As a flower essence, it is used for grounding, energy moving, clearing, connecting to the collective, and helping one clear out old stories and belief systems. It opens the way to plant new intentions and rewrite storylines for the heart and mind. Plant family: Lamiaceae Other names: Bee balm, wild bergamot, oswego, poaxu (Ho-Chunk) Region: Native to North America (20 species) Botanical description: Square stem and opposing leaves, a trademark of the Lamiaceae family. Monarda fistulosa has purple to white flowers; M. didyma flowers are a dark red color. Grow: Perennial, grows in clay soils; prone to powdery mildew in late summer Gather: Harvest the blooms and leaves in July or August. Herbal actions: Antiseptic, carminative, diuretic, antibacterial, antifungal, antiviral, antispasmodic, diaphoretic Energetics: Pungent and warming Flower essence: Clearing out stagnant beliefs Preparations: Dried for teas, in salads, pesto, oxymel, herbal steam Monarda Oxymel Derived from a Greek word meaning “acid and honey,” an oxymel is an herbal preparation using apple cider vinegar and soothing honey. Both have properties to boost immunity and improve digestion as well as getting the herbal constituents of the plant used. Makes: 1 pint jar. Ingredients ½ cup dried monarda flowers and leaves 1 cup organic apple cider vinegar 1 cup raw honey (local if you can find it) Directions Fill a pint-size jar one-quarter full with dried monarda. Cover with one part vinegar and one part honey. Stir the mixture and cover it with a plastic lid or a piece of parchment paper under a metal lid. Shake until well mixed and store in a dark place, shaking every couple days. Make this on a new moon and decant on a full moon, or over the course of a 2-week period. Strain the mixture through a mesh strainer lined with cheesecloth, squeezing out as much liquid as possible, and pour the strained oxymel into a glass pint-size jar or bottle. Label it with date and description and store in a cool dark place for up to 6 months. Add a tablespoon or two to warm water during cold and flu season or to salad dressings or to bubbly water on a hot day (remember that a sour taste is cooling). Note: You can experiment with herbs here like garlic, lemon balm, dandelion, nettle, elecampane, mullein, holy basil—the list and experiments are endless. Purchase a copy of Our Kindred Home on Amazon. In affiliation and collaboration with Herbal Academy Gabriela Anna Holistic Health Coach Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

Olive oil has a rich and magical history in Greece, where the landscape is dotted with millions of majestic olive trees. Derived from the pressing of ripe olives picked from the Olea europaea tree, this supreme food has been used for thousands of years in the Mediterranean region, Asia, and Africa. The magic of Greek olive oil stems from a combination of rich cultural traditions, as well as its benefits and usages in both cuisine and herbalism. Traditions in Greece The olive tree is an evergreen and thrives in hot and dry climates. The tree has a unique gnarled and twisted trunk and does not typically grow taller than 50 feet. Impressively, the olive tree can live to be thousands of years old, and even in its old age can produce olives. One of the oldest olive trees in Greece, and possibly the world, is the olive tree of Vouves, located on the island of Crete and estimated to be between 2,000-4,000 years old (Rackham & Moody, 1996). In 1997, the tree was declared a protected natural monument, and an olive museum was built nearby. The Greek landscape, with its arid and sunny climate, offers prime conditions for the success of the olive tree. Olive groves throughout Greece are often passed down to each generation as part of family inheritances. With each generation, the tree continues its legacy of providing a supreme source of nutrition, financial stability, and a connection to the historically rich land. The history of olive trees stretches as far back as 7,000 years ago. In ancient Greece, the olive tree was associated with Athena, goddess of wisdom, courage, and strength. In a gift-giving competition against Poseidon, god of the seas, Athena won by sprouting the very first olive tree on the Acropolis (an olive tree still marks the spot there). As a result of her victory, she received the highest honor of becoming the patron goddess of Athens, the city bearing her name. Subsequently, the olive tree became a symbol of peace, prosperity, and wisdom. In antiquity, as in modern times, olive oil has been a prominent feature of the Greek identity. It has been called “liquid gold” and “the great healer” for its versatile uses in cuisine, wellness, and body care (Clodoveo et al., 2014). Ancient physicians, including Hippocrates, Theophrastus, and Dioscorides, extolled its many benefits, including for digestive issues, oral care, skin conditions, and in dealing with sports injuries in combination with massage (Nomikos et al., 2010). Olive oil rubbed daily on the head was said to even discourage premature grey hair (Dioscorides et al., 2000, p. 35). During ancient athletic competitions, athletes would coat their bodies with olive oil in hopes of infusing themselves with the strength of the goddess Athena. Winners of the Olympic games would receive large jugs of olive oil from sacred groves as their prizes, as well as victory crowns made of olive branches. Cosmetically, olive oil was the carrier oil for perfumes made with aromatic herbs, and archaeological evidence of small clay perfume bottles demonstrates its widespread use. In sacred settings, the oil was used as fuel for the holy lamps in temples and to anoint kings and victors. In modern religious rituals in the Greek Orthodox Christian Church, olive oil is used during baptisms and major holidays as the means for anointment. Olive Oil in Culinary Traditions In the culinary setting, olive oil is a staple of the Mediterranean diet. On average, Greeks consume more than 10 liters of oil per year. This oil is considered a superfood and is generously poured over salads and vegetables and used in cooking. While olive oil is ubiquitous in Greek culture, the process of making it requires hard labor, special equipment, and annual dedication. Throughout the Greek countryside between November and March, olives are harvested by hand, either using hand-held rods to shake the branches loose of their olives or mechanical shakers. The olives fall to the ground on a cloth that generously covers the ground below the tree and are gathered into heavy sacks. On the very same day, the olives are brought to an olive press; the traditional method used granite wheels to press the olives, while modern presses are made from stainless steel. At the olive press, the olives are separated from their leaves, washed, and crushed to a pulp in a large mixer. Through centrifugal separation, the olive oil is extracted. For large productions, the oil is stored in stainless steel tanks at bottling facilities. After the oil has settled, usually for at least one month, the oil is processed through mechanical filtration to ensure its integrity. During pressing and storage, the temperature is always kept below 16 degrees Celsius to prevent a decline in quality. The final step is bottling and labeling it. Today, there are approximately 140 million olive trees in Greece. The harvested olives produce approximately 300 million liters of olive oil annually, of which 190 million are exported, making Greece the world’s third biggest producer (Tagaris, 2021). Most of the olive oil produced in Greece (82%) is extra virgin olive oil (EVOO), which is the highest-ranking grade. Ninety percent of the olive oil produced on the island of Crete is EVOO. In recent years, Greek olive oil production has unfortunately declined due to higher temperatures and drastic weather shifts caused by climate change (Tagaris, 2021). Oil Tasting in Greece One of the best ways to understand olive oil is to experience an olive oil tasting, an activity that is offered throughout Greece. This is a sensory, organoleptic experience that involves smelling and tasting a small amount of olive oil. Here’s how to do an olive oil tasting. Start with a small amount of olive oil in a tasting cup, held in the palm of one hand, with the other hand over the top of the glass to seal it. For 10 seconds, gently swoosh the oil inside to warm it up. Hold the cup at heart level and remove the top hand. Take a breath for an immediate first impression and then a deeper breath to identify the intensity of the aroma. Refer to a flavor wheel for olive oil tasting to help you identify what you smelled. As an example, take a look at this flavor wheel created by Zurich University of Applied Sciences. Slowly take a small sip and roll it around your mouth so it coats the tongue well. With clenched teeth, draw in two or three breaths of air into your mouth. This is called aspiration and allows the oil to be sprayed into the back of the throat. Note the presence, intensity, and balance of the three elements of the oil and their degrees: fruitiness, bitterness, and pungency. Fresh EVOO tends to have a peppery flavor. Refer to an olive oil aroma & characteristics chart to help you identify what you tasted. Either swallow the oil or spit it out in a separate cup. Between each olive oil sample, it is necessary to cleanse your palate with a slice of green apple and a sip of water. During an olive oil tasting, there may be several olive oils offered. There are six main varieties of olive oil in Greece, loosely based on region: Makri is a dense and sweet variety that is cultivated in northern Greece. Fruitiness intensity: medium Bitterness & Pungency intensity: medium pungent-bitter Aromas: flowers, herbs, almonds Manaki is a mild and sweet variety cultivated in the Peloponnese and central Greece. Fruitiness intensity: light to medium Bitterness & Pungency intensity: light pungent-bitter Aromas: red apple, citrus, tomato Megaritiki (Megaron) is a mild and sweet variety cultivated in central Greece. Fruitiness intensity: medium Bitterness & Pungency intensity: medium pungent-bitter Aromas: almonds, red fruits, flowers Athinoelia (Tsounati) is markedly high in antioxidants and is cultivated in Crete and in high altitudes in the Peloponnese. Fruitiness intensity: medium to robust Bitterness & Pungency intensity: medium pungent-bitter Aromas: herbal and floral notes, tomato leaf, artichoke, green apple, avocado Koroneiki is considered the king variety, as it is most predominant. It is cultivated in Crete and the Peloponnese. Fruitiness intensity: medium to robust Bitterness & Pungency intensity: medium pungency greater than bitter tones Aromas: fresh cut grass, tomato leaf, artichoke, green apple, almond Kolovi is a complex variety cultivated on Lesvos and Chios. Fruitiness intensity: medium to robust Bitterness & Pungency intensity: medium to robust Aromas: fresh cut grass, green tea, tomato, green pepper The main terms used to describe olive oil are defined here: Fruitiness refers to the aroma and taste of the oil. It should be fresh and have an underlying fruity olive tone. Bitterness refers to the polyphenols present in the olive oil. Generally, high amounts of polyphenols create high bitterness and pungency flavors. Polyphenols are an indicator of antioxidants that are vital for cardiovascular health. High levels of polyphenols also improve the shelf life of EVOOs. Pungency is also derived from polyphenols. It is considered more of a sensation than a taste. More pungent oils generally contain higher levels of polyphenols. Pungency can be regarded as astringent and can have a peppery or similar definition. When olive oil is not made well or is stored improperly, it can become rancid, fusty, musty, or muddy. These terms are defined as: Rancid – having an unpleasant smell or taste. Fusty – having a stale smell caused by fermentation in the absence of oxygen; this occurs when olives are not pressed into oil as soon as they are harvested (i.e. they sat in their sacks or on piles for too long before being pressed). Musty – having an odor or flavor suggestive of mold, caused by moldy olives. Muddy – cloudy with sediment. Rancidity and fustiness are the two most common problems with olive oil (Devarenne, 2010). Before consuming or making an herbal preparation, be sure to taste the oil to ensure its quality and flavor. Always be conscientious about the olive oil you choose! Understanding the different kinds of olive oil can help with flavoring culinary dishes or making an herbal preparation. Each oil offers a different experience that is worthy of exploration. Most importantly, choosing EVOO and avoiding refined olive oils can help ensure the highest quality and most effective benefits for the body. Let’s explore these amazing benefits. Nurturing Benefits of Olive Oil Extensive scientific research on olive oil has demonstrated many amazing health benefits. Polyphenols are shown to support wellness in the face of cardiovascular, neurodegenerative, and cancer diseases. The beneficial action of polyphenols as antioxidants helps eliminate free radicals in the body that cause detrimental inflammation (Gorzynik-Debicka, et al., 2018). There are several types of polyphenols, most notably oleuropein, which has been proven to have anti-atherogenic (discouraging formation of fatty deposits in the arteries), anti-inflammatory, anti-angiogenic (discouraging tumors from growing their own blood vessels), and anticancer properties (Gorzynik-Debicka, et al., 2018). EVOO contains the highest levels of polyphenols (approximately 500 mg/Kg), whereas common olive oil (typically a blend of several olive oils) and refined olive oil contain approximately 0-100 mg/Kg (Gorzynik-Debicka, et al., 2018). Additionally, olive oil has been studied for its ability to support the healthy function of the heart by lowering blood pressure and improving the function of blood vessels with promising results (Moreno-Luna, et al., 2012). Olive oil also contains high levels of monounsaturated fatty acids, particularly oleic acid, which help maintain healthy cholesterol levels and lower LDL cholesterol (Parthasarathy, et al., 1990). Oleic acid is a type of omega-9 fatty acid that has been studied for its potential to reduce the risk of diabetes and support healthy insulin levels (Gavahian, 2019; Jurado-Ruiz, et al., 2019). This oil has also been studied for its ability to support a healthy gut microbiome and to improve the immune response in eliminating various pathogens, including bacteria, viruses, and fungi (Gavahian, 2019). Topically, olive oil has emollient and moisturizing properties that can benefit the skin and support healthy cell regeneration. When using olive oil for its benefits or herbal purposes, there are multiple factors to consider: It is a perishable product and needs to be stored in a dark, cool place. It is best consumed within 2 months of opening the bottle, but its shelf life is no more than 2 years from bottling. Ensure what you purchase is new. Check the made-on date and the expiration date listed on the packaging. More importantly, check the ingredients and avoid oil that contains a blend of oils from various sources. Choose an oil of the highest quality that is accessible to you. EVOO and virgin olive oil provide the most benefits and value. In Closing, Olive oil is a golden reflection of the land and the wisdom embodied in the long-living olive tree. It is a testament to the strength and dedication of people, who for thousands of years have cared for the trees and harvested their fruits. The magic of Greek olive oil lies in the sun-kissed land and long-lasting ideals of peace and prosperity that the goddess Athena is believed to have first bestowed upon them. The pronounced benefits of this high-quality oil are wide-ranging and have lasting effects on the body. In combination with herbal practices, this liquid gold can support the body in so many ways. REFERENCES Clodoveo, M., Camposeo, S., De Gennaro, B., Pascuzzi, S., & Roselli, L. (2014). In the ancient world, virgin olive oil was called “liquid gold” by Homer and “the great healer” by Hippocrates. Why has this mythic image been forgotten? Food Research International, 62, 1062-1068. https://doi.org/10.1016/j.foodres.2014.05.034 Devarenne, A. K. (2010, November 15). Good oils gone bad: Recognizing olive oil defects. Olive Oil Times. https://www.oliveoiltimes.com/world/good-olive-oils-gone-bad/8900 Dioscorides, P., Osbaldeston, T. A., & Wood, R. P. (2000). De materia medica: Being an herbal with many other medicinal materials: Written in Greek in the first century of the common era: A new indexed version in modern English. IBIDIS. Gavahian, M., Khaneghah, A., Lorenzo, J., Munekata, P., Garcia-Muntrana, I., Collado, M., … Barba, F. (2019). Health benefits of olive oil and its components: Impacts on gut microbiota antioxidant activities, and prevention of noncommunicable diseases. Trends in Food Science & Technology, 88, 220-227. https://doi.org/10.1016/j.tifs.2019.03.008 Gorzynik-Debicka, M., Przychodzen, P., Cappello, F., Kuban-Jankowska, A., Marino, A., Knap, N., … Gorska-Ponikowska, M. (2018). Potential health benefits of olive oil and plant polyphenols. International Journal of Molecular Sciences. 19(3), 686. https://doi.org/10.3390/ijms19030686 Jurado-Ruiz, E., Álvarez-Amor, L., Varela, L., Berná, G., Parra-Camacho, M., Oliveras-Lopez, M., Martínez-Force, E., Rojas, A., Hmadcha, A., Soria, B., & Martín, F. (2019). Extra virgin olive oil diet intervention improves insulin resistance and islet performance in diet-induced diabetes in mice. Scientific Reports, 9(1), 11311. doi: 10.1038/s41598-019-47904-z Moreno-Luna, R., Muñoz-Hernandez, R., Miranda, M., Costa, A., Jimenez-Jimenez, L., Vallejo-Vaz, A., Muriana, F., Villar, J., & Stiefel, P. (2012). Olive oil polyphenols decrease blood pressure and improve endothelial function in young women with mild hypertension. American Journal of Hypertension, 25(12), 1299-1304. https://doi.org/10.1038/ajh.2012.128 Nomikos, N., Nomikos, G., & Kores, D. (2010). The use of deep friction massage with olive oil as a means of prevention and treatment of sports injuries in ancient times. Archives of Medical Science, 6(5), 642-5. doi: 10.5114/aoms.2010.17074. Parthasarathy, S., Khoo, J., Miller, E., Barnett, J., Witztum, J., & Steinberg, D. (1990). Low density lipoprotein rich in oleic acid is protected against oxidative modification: implications for dietary prevention of atherosclerosis. Proceedings of the National Academy of Sciences, 87(10), 3894-8. doi: 10.1073/pnas.87.10.3894 Rackham, O. & Moody, J. (1996). The making of the Cretan landscape. Manchester University Press. Tagaris, K. (2021, December 15). Warming temperatures threaten Greece’s prized olive oil. Reuters. https://www.reuters.com/markets/commodities/warming-temperatures-threaten-greeces-prized-olive-oil-2021-12-15/

The following book excerpt titled “The Green Wall” is taken from Mirrors in the Earth by Asia Suler and is used with permission. For over a decade, Asia Suler has worked one on one with people in her private practice and with numerous students as a teacher, guiding them on a journey of learning, healing, and connecting with nature. In this excerpt, Asia shows us that by simply connecting with plants we dissolve “the green wall” and change our perception of our environment and ourselves. The Green Wall Seeing is something we take for granted, and yet we do not each experience it the same. We see based on what we’ve learned to see. Inside our brains are neurons called sensory gateways. Depending on what we’ve been taught is important to pay attention to, we will selectively let in certain sensory experiences and gate, or block, others. This is why a child on a farm might be able to point out twenty different plants in the world around them, while a kid raised in the city might only see one or two distinguishable plants. It is not that this latter child can’t learn them but that they literally haven’t been taught to see them. There’s a video that goes around on the internet from time-to-time showing a team of teenagers, in black and white shirts, passing a basketball to each other. Based on the research of Daniel Simons and Christopher Chabris, the video starts by asking the viewer to count how many passes the team members in white make. At the end, they let you know how many occurred so you can test your counting. Then they ask, with a jokester-like nod, “ . . . but did you see the gorilla?”(1) Watching the video rewind before your eyes, you see what had been totally invisible to you before. While you were counting passes, a person in a gorilla costume walked right into the middle of the screen, thumped on their chest, and then exited out the other side. You never saw it, of course, because you were too focused on counting each pass. In so many ways, this is how we interact with the world around us today. We are taught to count things like monetary value or the number of likes we get on a post, which means we miss the rich reality of what is really going on around us. But there is a whole world, invisible to us, that comes alive when we learn how to look. Depending on how we were raised, most of us grew up without ever being taught to see the natural world. The late, and legendary, herbalist Frank Cook called this hazy, nondescript view of nature the green wall. From a young age many of us inherited the implicit cultural belief that nature is simply not as important as the human world. Before we learn to pick out the denizens of the green world, to know their shape and call them by name, it is literally as if we cannot see them. I still remember the first time the green wall dissolved before my eyes. I was in college and had stumbled across the website of Steve Brill, an ecologist and wild foods gatherer who lived in New York City. Because I was going to school in the Hudson valley, just a short train ride away from the Big Apple, I read through his website and deduced that similar plants were growing on our campus. Using his guides, I identified my first plant—jewelweed. On campus that fall, the jewelweed was just transitioning from its tangelo-colored, trumpet-shaped flowers to seed pods that, upon touch, would spring open in a burst. I still remember the moment I realized that a particular footbridge I had crossed every day for the past few years was lined with jewelweed . . . and its edible seeds! It was as if my eyes suddenly grew new cones. All along I had been surrounded by these warm-hearted characters who had waved to me, day-in and day-out, but only now could I see them. I rerouted my path to class just to cross this bridge, letting the seeds spring into my hands so I could eat half and scatter the other half into the rich soil of the creek-bed. I was often lonely in college. Dealing with chronic pain, I spent a lot of afternoons wandering by myself in the woods. Looking back at this moment, however, I realized I was never alone. I had been with jewelweed. I saw these plants, and, wonder of all wonders, I realized that all along they had been seeing me. So often we go about our human-centric life thinking that we are invisible, irredeemable, or simply alone—meanwhile the living world recognizes us as a part of the whole. We walk into nature and assume that what we are hearing is the ongoing hubbub of a world that doesn’t notice us, yet the Earth is continually responding to our presence. Whether it is the bird call that announces our steps in the forest, the squirrel that is watching us to see whether we might leave a scrap of sandwich behind, or the seeds of the jewelweed springing out like rain the moment we brush past them—no matter how invisible we think we are, we are seen. No matter how low we feel, we’re always being held by the world around us. In Indigenous cultures, this understanding, that the Earth is constantly watching over us like a mother observes her children, is nothing new—it is a knowing as native and elemental as a baby’s instinct to meet their parents’ gaze. A friend of mine once made a pilgrimage with a group to Peru to study with a Paqo, a traditional medicine person of the Andes. She told me later that on their first outing, the group spent hours waiting at the foot of a mountain before they were able to ascend. According to their Andean guide, the mountain needed, first, to see them. For those of us who weren’t raised in a culture that is in intimate relationship with the living world, the realization that the whole of the Earth is responding to our presence with perpetual recognition and nonjudgement tends to cause a cascade of deep feeling. Science is still an infant in terms of recognizing the larger reality of this interconnection, but even in this most empirical of fields, the acknowledgment of communication and exchange between humans and nature, is growing. For example, while it makes sense that animals might be reacting to us, new studies show that plants not only feel when they are being touched by humans, but respond to the subtleties of how we touch them. (2) We have insulated ourselves so entirely from the world around us that we have forgotten the entire world feels our touch. When we come home to this realization, we open our hearts to the deeply touching reality that we have always belonged. Whether or not we realize it, so many of us feel alone on this planet. We point to social media or our globalized economy, but the loneliness we feel goes so much deeper. Disconnected from the wider family with whom we share this planet—the goldfinches and pines, the creek newts and the gentle bovines—the part of us that is the Earth feels orphaned. We don’t need any kind of elaborate ritual to belong. We don’t need to do anything special in order to be seen. All we have to do is open our own eyes, and we will recognize that we never left home. Members of The Herbarium can join Asia in a video as she shares her spirited enthusiasm for the living world and engages us to reflect on our own plant journeys! You’ll find this engaging Plants Show Us A Whole New World video in The Herbarium. Interested but not yet a member of The Herbarium? Get access today with a 3 day trial for only $3! The Herbarium is our ever-expanding, illuminating virtual collection of over 200 (and counting!) searchable monographs, unique intensive short courses on focused topics, and numerous articles, videos, ebooks, podcasts, and helpful downloadable resources. The Herbarium is crafted to help you learn and grow in your herbal journey! Learn more and sign up for The Herbarium here. Get a copy of Asia’s book, Mirrors in the Earth, via her website here or on Amazon. REFERENCES (1) Christopher Chabris, and Daniel Simons. “The Invisible Gorilla.” The Invisible Gorilla: And Other Ways Our Intuitions Deceive Us, 2010, http://www.theinvisiblegorilla.com/gorilla_experiment.html. (2) “Plants Are ‘in Touch’ with the World around Them.” The University of Western Australia, May 25, 2016, https://www.news.uwa.edu.au/201605258690/international/plants-are-touch-world-around-them.

WHAT IS EMOTIONAL HEALTH? Who doesn’t want to feel balanced, content, and well as often as possible? In our quest for good health, many people find it easier to focus on regiments for the body because the results are more tangible. It’s sometimes easier to understand the body’s basic needs. If you feel hungry, you can eat food. If you want to be stronger, you can weight train or add more protein into your diet. But to truly experience overall well-being, we must also consider the importance of understanding and caring for our emotions. Our own thoughts and feelings about ourselves, our ability to manage challenging or painful situations, and how we recognize our emotions and the emotions experienced by others are all core elements of emotional health. Emotional wellness is part of how we survive, heal, and thrive in the face of adversity. A balanced emotional state is synonymous with positive and productive thinking through ups and downs. When our mental health is consistently strong, in good times and in hard times, it’s not only a sign of our resilience, it’s also an indicator we know how to recover from stress, grief, disappointment, etc. Everyone experiences negative emotions at times. It is how we acknowledge and respond to these basic feelings that truly demonstrates our emotional health, recognizing that so much that happens in life is out of our control. Our responses and actions can be improved by fortifying our emotional health skills (most of us need some practice!) in order to prepare for the unexpected, which is simply a hallmark of the human experience. Everything from our physical health and genetics to the environments where we spend our time (home, work, school, etc.), and many other factors, can impact our emotional wellness. Whereas mental health is a term used to describe how the mind is understanding and processing life experiences and the information the brain receives on a daily basis, emotional health is more about the management and expression of the emotions that come up as we learn and experience things. You can have good health in one area and poor health in another, or both can be doing well or badly at the same time. One isn’t necessarily always connected to the other; mental health deals largely with cognition, decision-making, logic, etc. and emotional health is rooted in the ability to navigate feelings, to understand and articulate through an “emotionally intelligent” vocabulary what exactly you are feeling. HOW MANY DIFFERENT EMOTIONS ARE THERE? It’s hard to imagine putting a number on the variety of emotions humans can experience. Translating how emotions are expressed across cultures is another unique challenge. Take “gemütlichkeit” in German, “often used to describe a pleasant feeling you get when surrounded by people you love in a cozy setting … both a physical and metaphorical feeling of warmth”, or “ailyak” in Bulgarian, which although not possible to literally translate, describes “the subtle art of doing everything calmly and without rushing, whilst enjoying the experience and life in general.” If you speak more than one language, how many similarly poetic words and phrases can you think of that can unlock a whole other world of emotions and life philosophies? With so many linguistic and cultural nuances, narrowing down what could be reasonably considered “universal” seems nearly impossible, which is why it fascinates researchers. In White Oleander, Janet Fitch writes: “What can she possibly teach you, twenty-seven names for tears?” Not including combinations of different emotions, a recent study by The Greater Good Science Center is widely referenced as revealing the true number of distinct emotions: 27. Others have argued that number hovers around 25, but one tool has distilled the vast range of emotional possibilities into an astoundingly small base number: six to eight. The tool is called The Feeling Wheel, and the two most widely used versions consist of six or eight “buckets” or core groups of emotions. While the specific number of emotions a person can experience may not matter, having a baseline may help us begin challenging conversations about our feelings, and may provide a starting point for building our emotional IQs. Another way to think about emotional health is to consider how emotionally resilient you are. In the face of a crisis, are you able to bounce back from the negative emotions that may arise, or do they persist after the stressor(s) have subsided? Do you fall apart when faced with frustration or loss, or are you able to view the situation with optimism, hope, and see an opportunity to learn and grow from it? HOW EMOTIONS AFFECT THE BODY? Many spiritual and folk medicinal traditions describe emotions as “living” or being stored in the body. These emotions can become “stuck”, often requiring some type of release, whether through cleansing, talk or somatics therapy, or other interventions. Sweaty palms, a pounding heart, tightening muscles, shaky legs … these are all examples of the body responding directly to our emotions in moments of heightened states of feeling. Many studies have demonstrated that our emotional health is a type of preparation tool for when we’re faced with threats (real or perceived). Thus, emotions have the potential to activate our cardiovascular, neuroendocrine, skeletomuscular, and autonomic nervous system. The way our emotional and bodily states are connected is a feature of almost every language across cultures. In English, phrases like “getting cold feet”, “heartbroken”, “butterflies” in our stomach, or getting a “shiver” down our spine are all reflections of how we perceive feelings as catalysts for physiological changes. When negative emotions are not managed properly, there are long-term consequences from the feeling or perception of oneself as helpless or hopeless. Chronic stress is one of the most common outcomes of negative attitudes. As a result, the brain’s “happy chemicals” may be depleted. We may also experience hormonal imbalances, hypertension, major cardiovascular and digestive issues, infections, and immune system damage. In sum, poorly managed emotions can actually shorten our lifespan if we ignore them. Positive emotions, on the other hand, have some impressive benefits: inspire wonder, creativity, and options; broaden our perspective of the world; build lasting emotional resilience; promote faster recovery from cardiovascular stress; improve sleep and reduce illness (such as colds); and directly impact overall happiness and wellbeing. (Source: University of Minnesota) Some of the emotions scientifically proven to improve our health include: gratitude love and connection to others playfulness awe/curiosity serenity Research that explores how the body expresses emotions remains somewhat limited, but some data about whole-body behavior does exist. For instance, diminutive and expansive body postures seem to be the result of embarrassment and pride, respectively. Facial behaviors are thought to be more common as reflections of happiness, sadness, anger, fear, and disgust, because they are more adaptive functions for individual-level needs. Studies about facial expressions or changes in facial behavior have produced complex results because a person’s gender, race, culture, social status or context, etc. can all influence these subtle transformations. Facial behavior can easily be misinterpreted due to bias and cultural dissimilarity, whereas the body’s response to some core emotions tends to be viewed as more reliable. WHAT IS THE FEELING WHEEL? Simply put, The Feeling Wheel is a tool to enhance emotional awareness by building our ability to identify, acknowledge, and vocalize our feelings. Here are three different version of the wheels you may find beneficial for your own personal growth and emotional wellness. DR. GLORIA WILCOX’S FEELING WHEEL In the early 1980s, Dr. Gloria Wilcox developed The Feeling Wheel to “aid people in learning to recognize and communicate about their feelings.” Its inner circle has six sectors and its outer circles are two concentric circles. The primary feelings—mad, sad, scared, joyful, powerful, and peaceful—extend out to secondary feelings that offer more nuanced ways to identify and talk about emotions in a given moment. The Feeling Wheel includes 72 uniquely specific emotions, with one side categorizing “negative” feelings and “positive” feelings on the opposite side. ROBERT PLUTCHIK’S WHEEL OF EMOTIONS Rooted in what the psychologist and professor referred to as the Theory of Emotion, Plutchik’s Wheel of Emotions includes eight primary emotions—ecstasy, admiration, terror, amazement, grief, loathing, rage, and vigilance—at its center. He believed the behavioral responses with higher survival value, fear triggering fight-flight-freeze responses for instance, determined the emotional urgency of each “prototype” emotion, with all other emotions occurring as derivative states. Plutchik details his theory and its clinical implications in Emotions and Psychopathy. DR. ALBERT WONG’S FEELINGS WHEEL 2.0 Recently, the somatics clinician and educator Dr. Albert Wong attempted to correct what he saw as a major error in the original feeling/emotion wheels from the 1980s. His belief that they “contained a number of words that were not feelings” led him to recreate the wheel, noting that “feeling disrespected” isn’t actually a way to describe emotions but rather representative of a story we have created, and that our resulting feelings could be anything from anger to delight, or even determination or sadness. While it may seem Dr. Wong’s take on the various wheels of emotions available today is splitting hairs, you may find one of these more useful than another, so we’ve included all three to give you the greatest opportunity to raise your emotional intelligence. 6 WAYS TO USE THE FEELING WHEEL All three of the wheels we’ve listed above can be used in similar ways, but to get the most out of our mini-guide to The Feeling Wheel, we’re using Dr. Wilcox’s version. This version is one of the most widely accessible tools used by psychiatric professionals and mental health practitioners worldwide to help people get in touch with their emotional states, and to learn to discuss them with loved ones and others. DIRECT REFLECTION We suggest printing a copy of this (or whichever feeling wheel resonates most with you) feeling wheel to have handy, especially if you’re committed to improving your emotional health and have identified this as a present and pressing need in your life. After something happens to you, whether positive or negative, notice how the event makes you feel. Let’s say you’re feeling joyful after receiving a compliment. Take a look at the wheel and ask yourself what type of joy you’re feeling. Work to get as close to the specific emotion as possible. Would you describe the feeling as playful, sensuous, stimulating, amusing? Or, would another word best express your emotion? DAILY REFLECTION If you don’t already have a journaling practice, writing out a simple daily check-in using The Feeling Wheel could be helpful. Take a few minutes to look at the wheel, without judgment or preconceived notions of how you should be feeling. Then, gravitate your attention to the center of the wheel and try to identify your core emotion. Maybe you were scared by something or someone. What secondary or tertiary feelings came up for you at that moment? Did you feel insecure, helpless, overwhelmed, etc.? Write out the words, and then whatever else comes to mind. If you’re feeling stuck, set a timer for five minutes to start, and freewrite until time’s up. LONG-TERM REFLECTION When a major life event happens (the loss of a job or a loved one, for example), it may be difficult to pin down the emotions we’re feeling, let alone try to express them aloud. When you’re ready to get some clarity, start by trying to look at the wheel’s inner band to determine what core feeling has been the strongest and most persistent over the past weeks or months. Let’s say you zoom in on anger. Is it jealousy that’s behind your angry feelings? Are you feeling frustrated or critical? Getting granular with your emotional vocabulary might help lead you to a course of actions that are illuminated by honest reflection, and The Feeling Wheel is one tool that can offer perspective. FOR PARENTS + TEACHERS Teen counselor and parent Kayla Lin recommends consistent practice to get the most out of The Feeling Wheel. Other times Lin considers the wheel to be of great use for parents are before a breakdown or during a shutdown. In the case of a breakdown, The Feeling Wheel can be a preventative tool that helps care for emotions before the young person explodes. For more quiet or introverted youth, it may be even harder to put feelings into words. Frequent check-ins may allow the educator or caregiver to offer opportunities to observe and discuss patterns, as similar situations may trigger similar feelings. Lin also suggests the wheel can help build empathy and may promote safer home and learning environments by providing a verbal framework for honest, open communication on a more regular basis. SHARPEN SELF-AWARENESS Integrative Wellness and Life Coach Allaya Cooks Campbell links The Feelings Wheel to inner work, the type of personal improvement that leads to increased self-awareness. In Campbell’s assessment, there are two ways to approach this task, starting with the opposite of how you’re actually feeling. In other words, if you’re feeling sad because you haven’t been able to get a job in your desired field, you might look up “joy” on the wheel because it encompasses hope, energy, and excitement (what you’d rather be feeling). Alternatively, you could look up “sadness” and identify your more precise sentiments, which might be boredom and inferiority. Identifying your emotional triggers can be powerful keys to unlocking a different, more productive action plan. BUILD EMPATHY FOR OTHERS Lecturer and researcher Brené Brown calls empathy “a ladder out of the shame hole.” There is great potential in learning to share a language around emotions for us to deepen our interpersonal connections. Another famous quote laments that “most of love is lost” between the things we say but do not mean, and what we mean but lack the courage to say. For those struggling to understand each other, whether in romantic or professional connections or all sorts of other relationships, The Feeling Wheel offers a place to start the conversation. Teams or partners can especially benefit from trying to get deeper than the surface level of core emotions. Using The Feeling Wheel to discuss more subtle and often tender feelings can deepen empathy and build bridges toward mutual understanding of complex situations and emotions. HERBS TO TAP INTO OUT EMOTIONS ROSE MAGIC KIT SACRED HEART KIT MUCUNA HAPPINESS POWDER HAPPINESS TONIC EUPHORIA ELIXIR Original article ANIMA MUNDI