Our humble Calendula is a power house of herbal medicine. From cancer care to healing the digestive tract, this under stated flower is an incredible herbal ally! The monograph for this herb is from my upcoming book "The Clinician's Materia Medica", I hope you enjoy it!

In health and wellness,
​Petra

One of our most enduring summer botanicals, chamomile has a long history of use that stems back to the ancient Greeks, ancient Egyptians, the Romans, and the middle ages. Chamomile has a variety of uses for all parts of the body. In this clinical materia medica, learn all about this beautiful flowering herb and how it can be used for your benefit.

In health and wellness,
Petra

As we celebrate the beauty and bounty of summer, it's the perfect time to enjoy a huge variety of nutritious seasonal foods. Tons of nutritional research over the years has highlighted the importance of eating seasonal foods for maintaining optimal health. For example, the American Journal of Clinical Nutrition has shown (in clinical trials) that consuming a diet rich in seasonal (summer) fruits and vegetables can significantly enhance your over-all well being!

Seasonal and local foods contain thousands of biologically active phytochemicals that have been identified in plant foods such as whole/ancient grains, nuts, legumes, vegetables, and fruit. Of these plant food groups, vegetables and fruits seem to be the most diverse and thus packed with the most bioavailable chemicals that the body needs to function at its best. 

For example, one of our favorite summer fruits, the watermelon, has a high lycopene content - this is an extremely powerful antioxidant that can help bring down inflammation and reduce free radical damage in our cells. Other seasonal foods such as leafy greens like spinach, chard, and kale, provide essential vitamins and minerals that support optimal energy and overall health.

So, this summer as you experience the beauty of the great outdoors and gather with family and friends, consider incorporating these nutrient rich foods into your celebrations. Not only do they add tremendously vibrant flavors and colors to your meals, but they also contribute to your health, ensuring you feel the absolute best all summer long.

If you want some great summer meal ideas, feel free to download my whole foods summer menu by clicking here.

If your diet is still lacking, feel free to make an appointment for nutritional and supplement support.

In health and wellness,
​Petra

4 Servings
Ingredients:

• 2 cups Orange Juice
• 2 cups Sparkling Water
• 1/2 Navel Orange (cut into wedges

​Pour orange juice in a glass and top with sparkling water. Garnish with an orange slice. Enjoy!

4 Servings
Ingredients:

• 2/3 cup Grapes
• 1 1/3 Banana (sliced)
• 1/3 Cantaloupe (small, chopped)
• 1 1/3 cups Strawberries (chopped)
• 2/3 cup Blueberries

Add all of the fruit to a bowl and mix to combine. Divide into bowls or onto plates. Enjoy!

​Stress – the thing that creeps in quick when you least expect it.

When we are stressed, it’s quite easy to develop negative thinking patterns because we become frustrated by our challenges and frequent feelings of being overwhelmed.
This negative outlook then makes it even harder for us to manage those challenges and move forward and break through the stress cycle.
Practicing positive thinking helps to focus on our strengths and accomplishments, which increases happiness and motivation. This, in turn, allows us to spend more time making progress, and less time feeling down and stuck.

Here are my top 10 tips that provide practical suggestions that you can use to help you shift into more positive thinking patterns and kick stress to the curb:
 
1. Take Good Care of Yourself
It's much easier to be positive when you are eating well, exercising, and getting enough rest. Set reminders to eat meals at normal times, to take a 5 minute break each hour and eat a varied and diverse diet.

2. Remind Yourself of the Things You Are Grateful For
Stresses and challenges don't seem quite as bad when you are constantly reminding yourself of the things that are right in life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference.

3. Look for Proofs Instead of Making Assumptions
A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member's bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don't waste time worrying that you did something wrong unless you have proof that there is something to worry about.

4. Refrain from Using Absolutes
Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.

5. Detach From Negative Thoughts
Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, witness it, and don't follow it.

6. Squash the "ANTs"
In his book "Change Your Brain, Change Your Life," Dr. Daniel Amen talks about "ANTs" - Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like "Those people are laughing, they must be talking about me," or "The boss wants to see me? It must be bad!" When you notice these thoughts, realize that they are nothing more than ANTs and squash them!

7. Practice Lovin', Touchin' & Squeezin' (Your Friends and Family)
You don't have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn't touch!

8. Increase Your Social Activity
By increasing social activity, you decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way!

9. Volunteer for an Organization, or Help another Person
Everyone feels good after helping. You can volunteer your time, your money, or your resources. The more positive energy you put out into the world, the more you will receive in return. If you are looking for volunteer options in the herbal community, try Herbalists Without Borders! www.hwbglobal.org

10. Use Pattern Interrupts to Combat Rumination
If you find yourself ruminating, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Rumination is like hyper-focus on something negative. It's never productive, because it's not rational or solution-oriented, it's just excessive worry and stress. Try changing your physical environment - go for a walk or sit outside. You could also call a friend, pick up a book, or turn on some music.
It’s important to understand the signs of stress and react with a positive way of handling it such as these 10 tips. The key to busting stress is making sure that you look after YOU. As your happiness levels increase, your stress levels decrease. Have a look at your work life, your personal life, and social life to see if there are any areas you can create more happiness. You will be surprised what you might find.

Still not sure how to combat stress? Need a bit more help with better choices or stress reduction?

​Feel free to reach out, 15 minute consults are free!

​Toxins are all around us and your lifestyle is often a big culprit for increasing the amount that you’re exposed to.  We often worry about the food we’re putting in our bodies and pay a lot less attention to what we’re putting on our skin and exposing ourselves to when we clean our homes. Personal hygiene products, cosmetics and cleaning products are full of chemicals and other toxins that have scary effects on health and wellbeing. Taking steps to reduce your exposure to toxins by swapping toxin laden products for more natural alternatives can go a long way towards avoiding the health risks associated with toxins.
 
Bathroom Products/Toiletries:
 
A lot of personal hygiene and toiletries contain nasties, which is scary stuff when you consider how many products the average person uses. Here are just a few of the toxins you’re being exposed to:
 
Formaldehyde is often produced as a byproduct of ingredients found in deodorants, liquid soaps and shampoos.
 
Phthalates are an endocrine disruptor and are known to be able to mimic estrogen and other hormones, which can affect lots of processes in the body. You’ll find phthalates in many shower gels, shampoos, hairsprays, perfumes and nail polishes.
 
Sodium Lauryl Sulphate is found in most products that foam and lather and is a common culprit for skin irritation. Its effects could be much worse though and there are fears that it could be carcinogenic.
 
Toluene is featured in a lot of hair gels, hairsprays and perfumes. It’s a neurotoxin that mimics the effects of estrogen. It’s also linked to liver damage and asthma.
 
Propylene glycol is another common ingredient in toiletries. It’s also used in industrial antifreeze!
 
Triclosan is another endocrine disruptor. Thanks to its antibacterial qualities, it’s included in deodorants, hand soaps, toothpaste, mouthwash and even vaginal washes. It can potentially break down into dioxin, a carcinogenic.
 
How to avoid toxins:
There are lots of natural and organic cosmetics brand hitting the shelves and they’re a great alternative to traditional cosmetics. Check the labels carefully though as “natural” doesn’t necessarily mean toxin free. What you really want to look for is “clean beauty” brands and products. For example, clean beauty lipsticks are usually made from a range of natural oils, while powders can be made from cornstarch.
 
Makeup/Cosmetics:
 
Lots of your favorite cosmetics contain a whole host of toxins.
 
Some of the big ones include phthalates and Triclosan. These are known to be endocrine disruptors that mimic the effects of hormones such as estrogen. According to research from the University of Maryland, phthalates can cause reproductive abnormalities and stunt testosterone levels and fertility in men. For women, they’ve been linked to an increased risk of premature deliveries.
 
BHA and BHT are used as preservatives so that your cosmetics have a longer shelf life. They’re also endocrine disruptors and are linked to skin allergies.
 
If you’re already aware of the risk of toxins in your cosmetics, it’s probably because of parabens. These are also used as preservatives and they can penetrate the skin very easily. So much so that traces of them have been found in breast cancer tissue! It’s thought that they can affect reproduction, the nervous system and the immune system so their effects could be widespread.
 
A few other nasties that can lurk in your make-up:

• Formaldehyde can be released as a byproduct of some of the ingredients in cosmetics.
• Octinoxate is an endocrine disruptor that is often added to foundations.
• Carbon black is found in a lot of eyeliners and has been put forward as a potential carcinogenic.
• Siloxanes are often added to cosmetics to soften and moisturize but they’re another endocrine disruptor.

 
How to avoid toxins:
Ideally, you want to be using products with these nasties as little as possible. Have a good look at the ingredients before you buy and avoid anything that you’re not sure about. There are lots of natural beauty alternatives on the market these days but check the labels as they can still contain a few toxins.
 
Cleaners
 
Cleaning products are another common culprit for toxins, especially chemicals. This is a big worry when you consider that a lot of the time, you’re cleaning in areas with little ventilation such as bathrooms. This makes it a lot more likely that you’ll inhale chemicals from the products.
 
A few things to think about when it comes to cleaning products:

• Fragrances often added to laundry detergents and fabric softeners can irritate the respiratory system and are linked to asthma.
• Diethanolamine (DEA) and triethanolamine (TEA) can become carcinogens.
• 2-butoxyethanol is commonly found in window and glass cleaners and multi purpose cleaning sprays. It often causes a sore throat after it’s sprayed but it’s also linked to allergies and asthma.
• Studies have shown that regular exposure to cleaning products can potentially reduce lung function.

 
How to avoid toxins:
Make your own cleaning products with natural ingredients such as vinegar, baking soda and essential oils. It does require a bit more in the way of elbow grease but you get great piece of mind that you’re not risking your health. 

Still concerned about what to do?
If you've made it this far in the article, you may be concerned about the impact of toxic load. If you are, there are a lot of things that you can do to become informed of your current state or to remedy the issue.

First and foremost - Get Tested!!
I offer a variety of private lab testing options that allow you to see the state of your toxic load and to gage your exposure to a variety of chemicals and heavy metals. Some of your options are as follows:

•  GLP-Tox (173 Toxic Non-Metal Chemicals) $249 
  • GPL-TOX screens for 173 different environmental pollutants using 18 different metabolites, all from a single urine sample.
  • GPL-TOX uses the power of advanced mass spectrometry (MS/MS), which is necessary to detect lower levels of certain genetic, mitochondrial, and toxic chemical markers that conventional mass spectrometry often misses.
  • GPL-TOX also includes Tiglylglycine, a marker for mitochondrial damage, which is often seen in chronic toxic chemical exposure.
  • GPL-TOX pairs perfectly with our Organic Acids Test (OAT) and our Glyphosate Test in the ENVIROtox Panel. This panel offers you comprehensive testing to assess exposure to common environmental toxins and the damage that can be caused by this exposure, all at a great value, and all from one urine sample.

 

• ​Organic Acids Test $299
  • OAT evaluates for various fungal toxins, including specific markers for candida, as well as other fungus such as mold and yeast.
  • OAT evaluates for specific toxins related to various clostridia bacteria. Clostridia bacteria such as Clostridia difficile (C. diff.) can lead to digestive problems and poor health (1). For example, certain strains of C. diff. produce virulence factors which cause inflammation, bleeding, and diarrhea within the digestive system.
  • OAT evaluates for high oxalate (a.k.a. oxalic acid). Oxalate is a compound found in many foods such as nuts (e.g., almonds), fruit (e.g., berries) and certain vegetables (e.g., spinach). Oxalate can also be produced by candida overgrowth, aspergillus mold, as well as certain metabolic imbalances linked to deficiency in oxalate metabolizing enzymes.
  • OAT evaluates for mitochondrial imbalances. The mitochondria are the energy factories of our cells producing large amounts of adenosine triphosphate (ATP). ATP acts as energy currency for our body. Mitochondria are often stressed because of toxins from candida, bacteria, oxalate, heavy metals, and environmental chemicals.
    
    
• Glyphosate Test $150
  • ​Glyphosate is the world’s most widely produced herbicide and is the primary toxic chemical in Roundup™, as well as in many other herbicides. In addition, it is a broad-spectrum herbicide that is used in more than 700 different products from agriculture and forestry to home use.
  • Recent studies have discovered glyphosate exposure to be a cause of many chronic health problems. It can enter the body by direct absorption through the skin, by eating foods treated with glyphosate, or by drinking water contaminated with glyphosate.
  • A coherent body of evidence indicates that glyphosate could be toxic below the regulatory lowest observed adverse effect level for chronic toxic effects, and that it has teratogenic, tumorigenic and hepatorenal effects that can be explained by endocrine disruption and oxidative stress, causing metabolic alterations, depending on dose and exposure time.
  • High correlations exist between glyphosate usage and numerous chronic illnesses, including autism. Other disease incidences with high correlations include hypertension, stroke, diabetes , obesity, lipoprotein metabolism disorder , Alzheimer’s, senile dementia, Parkinson’s, multiple sclerosis, inflammatory bowel disease, intestinal infections, end stage renal disease, acute kidney failure, cancers of the thyroid, liver, bladder, pancreas, kidney, and myeloid leukemia. Correlations are not causations, yet they raise concern over the use of a chemical to which all life on earth appears to be exposed.

Want to know about more options for decreasing your toxic load? I offer gentle herbal detox programs, and 1:1 coaching for detoxifying your home and lifestyle.

15 minute information consultations are always free. Schedule today!

In Health and Wellness,
​Petra
 

How to Control Stress and Anxiety with Good Food!

How Stress Mounts up when you are Busy.

Stress-related illnesses such as high blood pressure, cardiovascular disease, and diabetes, are rapidly reaching epidemic proportions.  Stress can build up in a busy lifestyle when you are not prepared for a looming deadline, have a never-ending-to-do list, have anxious feelings that there is something you have forgotten to do, or perhaps feel that you are falling behind in your work.
When it gets a bit too much for you to handle, you are tempted to throw in the towel and find something decadent, but comforting, to eat. Fries and cakes will probably be your first choice, but filling up on these foods will more than likely leave you feeling more anxious than ever.
Depending on the severity of the stress, which in some cases will definitely need medical intervention and possible medication, research has shown that anxiety and stress can be controlled with food.

Not Just Any Food!
Studies have shown that there are certain foods which have been proved to reduce stress levels. Most of the foods do not take hours to prepare, and for busy folk, will be quick-to-make snacks or meals.
Here are some of the most common foods to use when anxious:

• Asparagus is high in folic acid which is a mood-enhancer of note, and a perfect snack to keep on hand for tense situations.
• Oranges are rich in vitamin C which is known to reduce blood pressure and return the stress hormone cortisol, which causes you to crave bad foods, to normal levels.
• Whole grains, like whole-grain bread and pasta, are rich in magnesium, which is needed to prevent anxiety. Whole grains also create healthy energy and reduces hunger, both important in controlling stress and anxiety.
• Dark chocolate may help if you are craving something sweet. Research has shown that a 40 gram chocolate per day can help cope with stress. It releases endorphins in the brain, a substance which has a relaxing effect on the body.
• Milk. If you are not lactose intolerant, a glass of warm milk is a great, time tested remedy for both insomnia and restlessness. Milk is high in calcium and potassium, both of which have a calming effect, and help relieve muscle spasms caused by tension.
• Berries are more than just a delicious fruit. Blueberries and strawberries, in particular, are considered by some nutritionists to be a superfood. Berries are loaded with phytochemicals (plant nutrients) folic acid, vitamins B and D, and omega 3. Research has clearly shown that berries will help you to cope with the trials and anxieties of daily life.
• Mixed nuts such as peanuts, cashews, and almonds, have been proved to be true, potent mood boosters. Almonds are sometimes underrated as they contain an impressive amount of zinc, which is an important mineral for maintaining a balanced mood. Other nuts, including almonds, also have good amounts of selenium, a mineral which studies have revealed to be effective in reducing anxiety, and helping to elevate the mood. 

All the above foods, as well as others like avocados, and dark green veggies such as spinach, broccoli, and lettuce, are beneficial for helping you cope with anxiety. They contain vitamins and minerals that are known to calm the mind and body. At the same time, your energy levels get a boost, motivating you to get some exercise, which will also stabilize your mood.

Foods that should be avoided when you are stressed.

Just as important as it is to eat the right foods to help ease anxiety, it is even more important to make sure you do not eat food that will aggravate your stress.
Here are some critical foods to stay away from:
All refined foods like cakes, pasta, rolls, cookies, and bread. These foods do not have any fiber to slow down the digestion of all the flour and sugar. Glucose levels go through the roof and spike the release of cortisol, which makes you crave even more of the same bad stuff.

Don’t go for a so-called healthy granola bar. It is just a sugar-rich candy bar with a few seeds added. Unless the ingredients are raw without sugars added, avoid these . Avoid other sweets as well.

Skip the deadly, delicious ice cream, universally favorite comfort food of the masses. The high sugar content will raise the cortisol levels, and lead to raised anxiety and more stress. Avoid fried foods as much as possible, as even the ever-popular French fries is a big no-no! This comfort food is little more than unhealthy saturated fats, and greasy carbs.
 
Finally, something to remember.

Overcoming anxiety without medication, or even with reduced medication, involves making permanent lifestyle changes, especially when it comes to your diet, and getting some exercise.

Healthy eating and exercise are one of the best ways to control stress. Always make sure that you drink enough water, as studies have found that many folks who have persistent stress, are also somewhat dehydrated, which is known to cause more anxiety.

If you are taking medication for stress, do not stop taking it, or even reducing medication, without discussing it with your doctor/practitioner. Getting in a better state of mind by choosing the right foods, is not a call to toss your meds! 

Valerian is one of those types of herbs that everyone seems to know about, and everyone seems to have a story about. For me, this herb falls into the subheading of "standard household herb", as it is a critical helper for the nervous system and assists adults and children alike with rest, relaxation, and more substantial sleep.

Despite it being a wonderful sedating herb and an ally to the nervous system, it has a myriad of other uses! The skin, issues with spastic pain, night terrors, migraines, and even epilepsy are some of the traditional ways this plant has been used.

Enjoy this new updated monograph below and let me know how Valerian has helped you! Want to know more about this herbal ally or have questions about options for natural/herbal medicine? Please feel free to reach out.

In health and wellness,
Petra