Alfalfa leaves, the latin name being Medicago sativa, is a plant origionally native to asia, but now is found growing abundantly throughout the world. Alfalfa is rich in isoflavone properties, coumarins, sterols, rich in enzymes including amylase, lipase and protase, containing Vitamin A, C, D, B6, and vitamin K and is said to contain 10 times more mineral value than the average grain.

Used traditionally as a tonic herb, meaning an herb which can be used long term to help build and strengthen the whole body and has often been used for conditions of wasting (anorexia) and a lack of vitality. Known as a support for both mental and physical wellbeing.

Traditionally used as a tea to promote strong bones and help rebuild decaying teeth. Rich in chlorophyll, alfalfa can be combined with the herbs: horsetail, nettle leaf and red clover for connective tissue support and is often used in conditions of arthritis. 

Known as a galactagogue, Alfalfa can be drunk as a tea to help increase the flow of breast milk in new mothers.

A gentle cleanser, Alfalfa has gentle diuretic and laxative properties and holds healing properties for digestive distress.

Due to its blood thinning properties, consult an herbal practitioner prior to using Alfalfa if using Statin medications or are taking blood thinners.

The dried herb, or leaves of alfalfa can be prepared as a tea through making an infusion and ingested, or used as a poultice or skin wash externally for the healing of wounds and abscesses.

Interested in creating a natural First Aid Kit for the summer months? Here are some MUST HAVE traditional herbal remedies to include in your first aid kit!

Natural insect repellents: Lavender, Tea Tree and Citronella Essential Oils all have insect repellent properties. For more information on using and applying essential oils click here.

A Sunburn Spritzer: dilute Lavender and Peppermint Essential oils (using 3-4 drops each) in ½ cup of water. Pour into a spray bottle and spritz over the burning skin frequently, then liberally apply aloe vera gel to the sunburn. For another recipe click here.

Minor kitchen or barbeque burns and scalds: Cool the burn with cold water then apply pure Lavender essential oil. Lavender works like magic for preventing blisters and minimising scarring of the burned area. Apply it directly to the skin frequently throughout the day.

Bites and Stings: A bee sting can be washed with baking soda (sodium bicarbonate), or baking soda can be applied as a paste (mix with water) to the bite. The herb Plantain can be prepared as a tea, strained and used as a skin wash or a poultice for helping to ‘pull out’ venom from the bite. For instructions on preparing a poultice, click here.

Lavender Essential Oil applied to insect bites is cooling and helps to relieve inflammation caused by bites and stings; its antiseptic properties help to combat infection and of course its calming effects will assist with symptoms of shock and trauma.

Motion sickness and travel sickness: For people on-the-go consider using ginger capsules or prepare ginger root tea to help settle the stomach.

Poison Ivy: Try not to scratch, as it will worsen itch. Apply aloe vera gel to the area, bathe the affected area in apple cider vinegar diluted with water and apply Lavender Essential oil to the affected skin.

Minor cuts and scrapes: Marigold cream is used to promote healing and prevent infection from minor cuts, scrapes and open wounds, an excellent first aid treatment.

Arnica Cream applied frequently to problem areas for bruising, local inflammation and athletic injuries.

Aloe Vera Gel is an excellent topical application for sunburn.

Plantar warts: Zap Away Essential Oil Blend, contains potent antiviral essential oils Cinnamon, Tea Tree and Lemon. Protect the healthy skin with cream before applying this essential oil directly to the wart. Keep away from the eyes and do not ingest. Traditional Home Remedies for stubborn warts include: applying the milk from the fresh Dandelion stem directly to the warts. Home Remedies for plantar warts: apply and tape crushed garlic or the peel of a ripe banana to the problem area, replacing daily or use a mixture of castor oil blended with baking soda applied to the growths for several months, may help clear up the issue.

In every area of challenge and hardship, there exists an opportunity of equal and opposite proportion to experience huge gifts. Our ability to choose what it is we focus on is the key to the outcome we will experience. With financial uncertainty and shifts in the economy, leading to increased stress and anxiety in many, NOW appears to be the perfect time to focus on developing solid habits which serve our future -cultivating thoughts of health, vitality, abundance, generosity and gratitude.

There are habits for health, happiness, peace of mind and wealth. The key is to investigate and identify those very habits of individuals who have what it is we desire more of, then commit to integrating those routines and ways of being into our own life. If we want a greater state of health for ourselves, then a study of the habits of healthy, vital individuals will lead us closer to our goal. Taking action and incorporating those routines into our daily life will allow us to create a similar level of success.

We become healthy by learning of, reading about, and investigating HEALTH, not by studying and focusing on dis-ease. Focusing on dis-ease only leads to more of the same. Contemplate the physique of an olympic athlete with a strong body, toned body. What habits must these individuals practice daily to reap the benefits of their desired goal? With an olympic athlete focused on the end result -of winning a gold medal, perseverance becomes a daily practice, training is a commitment, there is no putting off of what should be done today. Extreme weather conditions, early mornings and short term inconveniences become secondary (even insignificant) to the strong commitment and desire to attain the goal at hand.

If one is suffering from a physical dis-ease or dis-comfort, then study the actions, habits, eating patterns and routines of an individual who exhibits a healthy state of be-ing (both the body and a healthy state of mind -optimistic & loving). If anxiety is becoming a growing concern, then contemplate, sit with and speak to individuals who are serene, loving and peaceful – to learn skills and mirror a healthier way of be-ing. The poise and serenity of individuals practicing daily meditation is noticeable. Persons who consciously cultivate gratitude and give thanks for those things which bring them joy, peace and contentment possess a pleasant, magnetic and contagious personality, there-in lies a key for learning.

Developing new ways of being, incorporating regular physical exercise into each day, changing ones eating habits, and modifying ones thought patterns are skills which do not happen overnight. Like developing any new habit, it takes time,  perseverance and a commitment to change which is stronger than the desire to remain the same. There is a benefit to every state of being, a benefit to change, and a benefit to staying the same. Every change also has its price, it is a personal decision to determine if the cost to change is greater than the cost to remain the same (which is more important) and then decide to pay the price and then commit to do the work to obtain the desired results.

Think back to childhood, learning to write was a learned habit, any new way of being can be considered a learned skill. Learning to write was at time a struggle when beginning to implement, repeat and practice daily the sound habits which months later led to an effortless flow of skilled penmanship ~writing is a skill which will serve us for the rest of our life.

 For those desiring financial stability, a focus on developing and practicing qualities which breed success, will win in the end. Hard work, perseverance, creating win-win situations and integrity do create more of the same.

It is up to each one of us to believe in our ability to make a difference.

“Opportunity may be found wherever one really looks for it and nowhere else.” - Napoleon Hill

Spring is the time to harvest nettles, always an adventure in maneuvering between those unassuming young nettle shoots, with leaves so fresh and lush and just so innocent looking in their growth. I remember -an understatement -from experience, the importance of wearing thick gloves, heavy jeans and long socks, socks that cover the ankles entirely, lest the sting of the nettle leaf should find its way the minutest area of open skin creating immediate swelling, tingling and numbness…Nettle Rash…ahhh yes, the joys of harvesting fresh herbs…  

Not a pleasant experience, but one which I have embraced through my hands-on work with plant medicine. In my experience, the topical reaction from fresh nettle leaves will last anywhere from a couple hours to a couple days -depending upon the surface area and intensity of the sting.  As with all of my personal experiences with plant medicine, this is yet another learning experience and I remember citations from ancient herbal texts traditionally using Nettles leaves to relieve the pain of arthritic joints, a procedure administered by brushing fresh nettle leaves topically over arthritic joints, producing a ‘counter irritation’ to help temporarily eliminate the pain of arthritic joints - would it work? Yes! Would it be pleasant? NO!!

You might ask, why go through the trouble to harvest a plant covered with such unpleasant stinging hairs? Well… overlooking the immediate discomfort of possible (and likely) skin-to-skin contact with fresh nettle leaves. The fresh shoots and stalk, when picked in the spring make a delicious vegetable, that can be steamed like spinach (and seasoned with braggs amino acids or lemon juice) or can simply added into soups, omletes and quiche. The sting of the hairs is de activated when cooked, steeped as a tea or when dried, thus fresh nettle leaves can be conveniently made into tea and also eaten safely, once cooked. As the plant matures, the older leaves and stalk become very woody and are not as tasty, thus to be ingested as food, the nettle leaves needs to be picked when the leaves and stalk are young, ideally harvested from shoots no larger than one foot out of the ground.

Traditionally Stinging Nettle (Latin: Urtica dioica) is known as a master plant, as the saying goes… “if you don’t know what else to do for a health condition, then use nettles”. Known as an alterative herb, or blood cleanser, Nettle leaf gradually supports the return of optimal health of the whole body, improving the body’s ability to eliminate waste matter, tonifying the tissues and organs, while providing the body with essential nutrients for vitality.

Nettle leaf is a blood purifier which supports the function of the liver and kidneys and provides support for all stubborn skin conditions such as teenage acne, psoriasis, dermatitis and eczema. It combines well with Red Clover, Cleavers and Burdock root for skin ailments or can be purchased, mixed in our Clean Green Herbal Tea Blend used for cleansing and detoxification.

An excellent source of chlorophyll and packed full of minerals including vitamin C, vitamin K, iron, calcium, magnesium and silica. Nettle leaf is an excellent addition to the diet for conditions of anemia and depletion and can be consumed internally as a tonic herb for long periods of time for individuals who are recovering from a long illness.

An anti inflammatory and containing anti histamine properties, nettle is often used in combination with other herbs such for seasonal allergies, to alleviate the itching and irritation of hives and itching skin.

A gentle diuretic and mineral rich anti inflammatory herb, Nettle leaf can offer benefit for symptoms of arthritis and joint pain. Useful for clearing uric acid buildup from the body, Nettle leaves can also be ingested for symptoms of gout.

The root of stinging nettle root is used medicinally for urinary disorders associated with benign prostatic hyperplasia (BPH), including nocturia, frequency, dysuria, urinary retention, and irritable bladder. 

As a topical application, stinging nettle leaf can be brewed as a tea, strained, and then used as a scalp rinse for promoting healthy hair, treating seborrhea, oily hair, and hair loss (alopecia).

A great herb for women’s health, nettle contains properties used to decrease internal bleeding and traditionally is used with Red Raspberry leaf for heavy menstruation, drank as a mineral rich nourishing tea during pregnancy and consumed as a galactagogue (which promotes the flow of breast milk in breastfeeding mothers).

Like most herbal teas, any leftover cold tea can be fed to both house plants or garden plants to help them grow, trust me, they will show their appreciation the next day by showing off their extra shiny leaves.

 For a refreshing tea blend, combine nettle leaf with some peppermint leaf and just a pinch of stevia leaves. Steep for 15 minutes, strain and enjoy 3 + cups daily as a general adult dose.

To purchase dried Nettle Leaves click here!

For more reading on the Stinging Nettle plant, visit the HerbMed site and insert ‘Nettles’ into the search engine at the bottom of the page.

For many individuals, spring is the season of sinus congestion, sneezing and itchy watery eyes, yet it does NOT have to be a miserable time of coping with allergies. You can enjoy the changing seasons by bringing allergy and hay fever symptoms under control.

Often considered a flaw in immune system activity, allergies may be intensified in individuals with an impaired immune system. Allergens can produce excess histamine production in our body, provoking severe reactions including sneezing, irritation of the nose, eyes and throat, redness and inflammation of the mucous membranes, sinus congestion, even rashes and fatigue.

Prevention is the best medicine: strengthening and supporting the immune system is the key for minimizing allergy symptoms. Bioflavonoids, found in the white peel under the rind of citrus fruits, in berries, buckwheat, kale, garlic, green tea and onions, can aid allergy suffers in controlling symptoms. There are many types of Bioflavonoids, such as rutin, hespiridin and quercetin, however one particular bioflavonoid offers dramatic protection from the allergy response.

Known as THE allergy supplement, Quercetin is used to inhibit both the manufacture and the release of histamine. For allergy suffers, the therapeutic adult dose of Quercetin is between 750-1500 mg taken throughout the day. To enhance absorption of this well tolerated supplement, combine it with Bromelain, a digestive enzyme from pineapple. Bromelain also contains anti-inflammatory properties that enhance the activity of Quercetin.

Among herbal remedies used for allergies, the anti catarrhal properties of Elderflowers (Sambucus nigra) make it an ideal remedy for nasal congestion, throat inflammation and bronchial conditions. Elderflower can be prepared as a tea and drank or gargled for symptoms of a sore throat. High in vitamin C and flavonoids, it is used for the common cold and winter chills.

The dried leaves and flowers of Goldenrod (Solidago virgaurea) are anti-inflammatory, anti catarrhal and contain antiseptic properties to the mucous membranes and upper respiratory tract.

Nettle leaves (Urtica dioica) are my favorite herb for individuals dealing with itching, hives and allergic reactions.

The dried herbs can be combined together in equal parts and prepared as a medicinal tea. For allergy relief, consume three to four cups of tea daily. Peppermint leaves can be added to enhance the taste.

For a preblended herbal tea used for seasonal allergies, our Sin-U-Clear Tea Blend contains herbs traditionally used to minimise the bodies production of histamine, clear up congestion and reduce the symptomatic effects of allergies. This tea is best used as prevention prior to the allergy season, and then drank throughout the allergy season.

Steaming with essential oils is also beneficial to relieve allergy symptoms. When in contact with foreign pathogens, our sinuses increase production of mucous. Our Breath Essential Oil Blend contains anti bacterial and anti inflammatory properties, is antiseptic to the mucous membranes lining the nasal and sinus passages, the volatile oils found in the blend immediately help to disinfect and clear congested sinuses when used in a bath, as a steam, or inhaled by placing a couple drops of oil on a Kleenex.

Never take essential oils internally, instead place a few drops in a humidifier or in a basin of hot water, then cover your head and inhale the fragrant vapors. Take care not to burn yourself on the water or hot steam. An almost forgotten home remedy, steaming is one of the best ways to treat upper respiratory infections and sinus congestion.

Some additional tips for reducing seasonal allergies, wheezing and sinus congestion:

1. Avoid dairy products (milk, cheese, ice cream), which can increase the body’s mucous production.
2. Consume hot lemon drinks with a dash of cayenne pepper to help decrease excess mucous production.
3. Garlic and onions are useful medicinal foods for clearing up sinus congestion. Add them into ones daily diet.
4. Practice strengthening your lungs, by blowing up a balloon every day.
5. Begin using horseradish as a condiment in your foods to immediately clear up sinus congestion.
6. Dilute 2 tsp organic unpasturized apple cider vinegar mixed with 1 tsp honey and ¼ cup water and drink
3-4 times daily to help minimize symptoms of wheezing and tightening in the chest.
7. Avoid salt, dairy, corn, milk eggs, chocolate; foods high in fats, tartrazine (also known as FD&C yellow).
8. Frequent steaming with essential oils such as Eucalyptus or our popular Breath Essential Oil.
9. Yoga, deep breathing practices and singing is useful tonics for strengthening the lungs.

For health programs (and custom blended plant medicine) tailored to your specific health concerns, consider booking a clinic appointment.

An Introductory class to get you started on the healthy macrobiotic diet and lifestyle. Discover a variety of health supporting spring foods including whole grains, beans, vegetables, sea vegetables, condiments, oils and natural sweeteners. Nadine Barner will discuss the ABC’s of spring cooking: which foods to have on hand, and how to plan nutritious meals.

Learn to cleanse and strengthen your vital organs, using lighter cooking methods, less salt, specific grains, beans and condiments, as you transition from one season to another without getting sick. In addition to fresh, spring ingredients, learn to use such signature macrobiotic ingredients as miso, hato mugi, shoyu, mirin, brown rice syrup, agar-agar, umeboshi, and kudzu.

Menu: - Barley salad with lemon-miso tahini dressing - Sweet & sour tempeh with cauliflower & green beans - Blanched spring vegetables with tangy blood orange dressing - Dandelion leaf condiment - Pressed salad with napa cabbage, cucumber, radishes, green apple & shiso leaves - Tart apple-lemon pudding topped with marinated strawberries.

Date: Friday March 20 6:15pm - 10pm  OR  Saturday March 21 10am - 2:15pm

Cost: $119 + gst

Location: Northwest Culinary Academy of Vancouver

Register: Please email angelle@nwcav.com to register. Confirmation and payment will be made at a later date

Bring: Chef’s knife, paring knife, 2 tea towels, pastry scraper, comfortable shoes, hair elastic (long hair).

For a recent interview with Nadine (during her five continent tour with The Police, while cooking for Sting) visit Common Ground Magazine, May 2008.

Personal Nutritional Counseling with Nadine Barner, a Kushi graduate, an internationally renowned macrobiotic chef and health counselor. Nadine’s extensive client list includes many actors and celebrities including Nicole Kidman, Gwyneth Paltrow, Madonna and Sting. Nadine will provide practical dietary and food recommendations based on macrobiotic theories and latest scientific evidence. As a macrobiotic chef and counselor Nadine will incorporate principles of food as medicine into the advice you will receive during your nutritional counselling session. Please go to Nadine’s website for full details and to book a private appointment. www.nadinebarner.com

Vegetarianism and macrobiotics have come to the forefront of healthy cuisine because they help strengthen the immune system and prevent disease. Develop a working knowledge of how easy it is to prepare delicious dishes that are health-supportive as well as restorative and discover how to easily incorporate them into our daily lifestyle. Since women today often have little time to balance cooking with their busy lifestyles; this class will include practical information and suggestions as well as handouts designed for all women. While cooking, Nadine will present an overview of the macrobiotic approach to women’s health problems and give you tips wherever you are in your lifecycle, whether that is fertility, menopause, PMS or pregnancy.

Date: Sunday March 22 10am - 3:30pm

Register: Please email angelle@nwcav.com

Cost: $ 149 + gst  -Confirmation and payment will be made at a later date.

Location: Northwest Culinary Academy of Vancouver

Bring: Chefs knife, paring knife, 2 tea towels, pastry scraper, comfortable shoes, hair elastic (long hair).

For a recent interview with Nadine (during her five continent tour with The Police, while cooking for Sting) visit Common Ground Magazine, May 2008.

Personal Nutritional Counseling with Nadine Barner, a Kushi graduate, an internationally renowned macrobiotic chef and health counselor from Los Angeles, California. Nadine’s extensive client list includes many actors and celebrities including Nicole Kidman, Gwyneth Paltrow, Madonna and Sting. Nadine will provide practical dietary and food recommendations based on macrobiotic theories and latest scientific evidence. As a macrobiotic chef and counselor Nadine will incorporate principles of food as medicine into the advice you will receive during your nutritional counselling session. Please go to Nadine’s website for full details and to book a private appointment. http://www.nadinebarner.com/

After the festive holidays and an excess consumption of sugar and rich food, January and February are excellent times to focus on cleansing both internally and by reducing contact with environmental toxins.

1. Start your morning by drinking a large glass of room temperature water with 1 freshly squeezed organic lemon to activate the digestive juices.
2. Eat your greens! Vegetables are packed with anti cancer nutrients, their vitamin and antioxidant content are essential for immune system function, detoxification and the high fiber content will assist in lowering cholesterol and help keep the colon clean. Make it a goal to consume 4 -5 half cup servings of fresh vegetables daily.
3. Herbal Teas such as Red Clover, Nettle Leaf, Burdock Root, and Dandelion Leaf are known as alteratives or blood cleansers, which assist in the removal of waste matter from the bloodstream, kidneys and liver. Our herbal blend, Clean Green Herbal Tea is specially blended to support the function or the liver, kidneys and lymphatic system in removing impurities from the body.
4. Green tea assists the liver with detoxification, and helps to prevent the formation of carcinogens in the body, (such as the cancer promoting toxins from pesticides, nitrates in processed deli meats and benzopyrenes found in diesel fuel). To purchase organic green tea, click here.
5. Munch on seaweeds. Seaweeds help remove heavy metals from the body and assist in preventing damage from chemotherapy and radiation therapy.
6. Raise your body temperature. A lowered body temperature can contribute to lowered immunity and an inability to overthrow viruses and bacteria. Regular use of Epsom salts added to bath water for a heating, relaxing soak. Epsom salts encourage sweating and subsequent elimination of waste matter through the skin. Hot yoga and seasoning your food with fresh ginger or cayenne pepper powder can also improve circulation.
7. Dry skin brushing: a natural vegetable bristle brush (avoid synthetic fibers or animal bristles), for use on dry skin, before showering. Skin brushing helps to remove dead skin cells and promotes detoxification by encouraging lymphatic drainage, accelerates the removal of waste matter from the body, and increases blood flow through the veins and back to the heart. How to skin brush: Begin brushing the extremities first, starting with the arms and feet, moving to the legs, hips and buttocks, and brush in a circular motion always moving towards the heart. Avoid brushing areas of varicose veins, rashes, open wounds, infection and over thin sensitive skin. Skin brushing is an invigorating way to begin the day and can be followed with a cool shower, or Epsom salt bath.
8. Populate main living areas with plants known to cleanse the air and detoxify the environment: aloe, spider plants, boston ferns, banana plants, english ivy, philodendrons are greens which specifically help to remove benzene and formaldehyde from a living space.
9. Decrease the use of plastics in your home and avoid using saran wrap or plastic containers in the microwave (instead use a glass plate), - or better yet, do not use the microwave at all. Plastics are constantly ‘gassing off’ emitting chemicals known as xenoestrogens, a group of toxic chemicals that mimic estrogen and are known to disrupt endocrine function. For more information, I recommend a well referenced article “Get Plastic Out Of Your Diet” written by Paul Goettlich, Nov 2003. which can be read through the clicking on the link.

Organic Apple Cider Vinegar offers numerous health benefits and has been used in traditional home remedies both topically and internally. After the fermentation and extraction process using organic apples, the end result is a vinegar loaded with trace minerals, beneficial enzymes, healthy bacteria and pectin.

Over time, it is common for the vinegar to form a “mother” ~ the name for the natural protein which forms from enzymatic activity on the natural bacteria in the unpasteurized vinegar. The presence of a “mother” in the vinegar ensures that the vinegar contains the live enzymes needed to aid various ailments. Shaking the bottle will help disperse the mother and it is safe to use and drink.

As non organic apples are heavily sprayed, ensure that the brand of Apple Cider Vinegar chosen uses only organic apples and is bottled in a dark container, as the presence of bright light causes the vinegar to oxidize and breaks down vital nutrients.

Some traditionally home remedies using Apple Cider Vinegar

• Used as a hair rinse after shampooing for healthy shiny hair, to help minimise dandruff and also used as a hair soak overnight to remove nits or lice from the hair shaft (shampoo out in the morning).
• Cold and flu prevention: 1-2 teaspoons of Apple Cider Vinegar diluted in warm water and ingested daily. Honey can be added to aid the bitter taste.
• Sore throat and an irritated cough: 1 teaspoon of Vinegar in 1 cup of water. Gargle and swallow. Repeat frequently throughout the day.
• Sinus congestion: Boil apple cider vinegar and use as a steam.
• The antiseptic properties makes this vinegar an excellent disinfectant wash for scrapes and wounds.
• May provide some relief from poison ivy and shingles when applied as a liniment or an external soak.
• Reputed to provide some relief from arthritis and bursitis and traditionally used long term to provide some relief from calcium deposits. It is thought that the acidic nature of the vinegar can help dissolve calcium deposited around the joints. Use as a topical application, soak a tea towel in apple cider vinegar and apply to the affected joint and dilute in water and drink internally.
• Sip, diluted in water before a meal to stimulate the digestive juices and enhance digestion.
• A delicious salad dressing, when combined with lemon, olive oil, garlic and fresh herbs.

Apple cider vinegar should not be ingested by persons dealing with digestive conditions casued from overacididity, ulcers or heartburn.

Circulatory problems can be a sign of underlying and undiagnosed health concerns such as varicose veins, thrombosis and plaque buildup in the arteries, high or low blood pressure, chilblains, Reynaud’s syndrome, and diabetes. Tingling, burning, or ‘pins and needles’ sensations in the hands and toes are also common signs of circulatory issues and should be specifically addressed by your medical herbalist. A lack of oxygen to the tissues due to disrupted circulation can lead to a whitish or bluish hue to the fingers and toes; and when left untreated, gangrene may result from chronic contraction of the arteries.

Tips for Improving Circulation

1. Cut out smoking! Many chemicals added to commercial tobacco are known carcinogens (known to be cancer causing) and are extremely damaging to the heart and circulatory system. It is understood that smoking contributes to elevated cholesterol levels by affecting the livers biofeedback mechanisms ~ mechanisms that regulate how much cholesterol is manufactured. Smoking is known to promote platelet aggregation (clumping) and increase the risk of heart disease and strokes.
2. Decrease the consumption of tea, coffee and caffeinated drinks ~such as cola and red bull. Caffeine constricts blood vessels and decreases peripheral circulation, leading to a rise in blood pressure. A high intake of caffeine in tea or coffee promotes the ‘fight or flight’ response, raises the blood pressure and contributes to irritability.
3. Replace the salt and pepper shaker with cayenne pepper powder. Use cayenne pepper to season your food and keep on the counter where you normally would keep the salt shaker. Traditionally, Cayenne is known to improve circulation and improve blood flow throughout the body.
4. Add freshly chopped garlic to ones diet. Garlic is known for both enhancing immune system function and for its heart health benefits. Studies on garlic have shown it to be helpful for improving cholesterol levels and decrease the likelihood of platelet clumping.
5. Keep fresh ginger in your pantry and chop, grate or slice the fresh root, adding it to soups, stews, stir fries or even herbal teas for an added spicy flavor. Ginger is known to improve circulation and blood flow to the hands and feet, traditionally used for chilblains, and gently easing the symptoms of frostbite.
6. Herbal Teas are ideal for improving and supporting healthy circulation: Herbal teas such as ginger root, hawthorn berries, yarrow flowers, linden leaves, rosemary leaves, ginkgo leaves are all rich in flavonoids and have the effect of strengthening the walls of blood vessels, improving circulation and used long term for reducing hypertension.
7. Reduce stress levels: Long term stress can cause a domino effect of health concerns in the body. Continuous stress increases the release of adrenalin into the blood stream, leading to a rise in blood pressure. Deep breathing techniques, stress management, regular exercise, yoga and tai chi can all go a long way to reduce the impact that stress plays on the body.
8. Uncross your legs. Frequent leg crossing looks pleasing to the eye, but can hinder circulation, further contributing to broken veins and spider veins.
9. Choose Movement! Instead of sitting for long periods of time, take a moment to raise up both legs off the floor and flex and point your toes OR take a time-out moment and walk. Sitting for long periods of time can decrease blood flowing to the peripheries and raise the risk of thrombosis ~ clot formations in veins deep within the body.
10. Witch hazel water applied topically to the skin is cooling to local inflammation and promotes circulation.
11. Consume buckwheat.  This tasty grain is packed full of bioflavonoids which assist to enhance circulation.
12. Horseradish: this spicy condiment is traditionally consumed to alleviate symptoms of sinus congestion and to improve poor circulation.
13. Home remedies for circulatory issues: Due to direct exposure to the cold, chilblains can cause surface inflammation, itching and redness of the hands and feet. Traditional home remedies include rubbing the affected hands and feet with raw onion, or bathing in potato water, (hot water containing grated fresh potato). Apple cider vinegar is also used to improve circulation and used as a topical soak. Essential oils such as ginger, cypress, and release essential oil blend can be diluted in a base oil and rubbed topically on the hands and feet and areas of poor circulation.
14. Traditionally, Gingko biloba has been used to increase the blood flow to the upper part of the body. Individuals on blood thinners should consult their medical herbalist prior to use.
15. Regular exercise: Increasing the pumping mechanism of the heart is extremely important for cardiovascular health ~ as exercise enhances blood flow, improves the circulation of blood from the heart to the peripheries, helps reduce obesity and regulates blood pressure.
16. Decrease the intake of trans fatty acids (bad fats contained in margarine, shortening, and most processed foods) and avoid deep fried and fatty foods; instead increase the intake on Omega 3 fatty acids in forms such as flax seed oil, fish oils, extra virgin olive oil increase the intake of deep sea- cold water fish such as: mackerel, herring, salmon and halibut ~ especially rich in Omega 3. Or take Nutra Sea Oil, a high quality fish oil supplement.
17. Dry skin brushing aids poor circulation; use a vegetable bristle brush and begin brushing from the feet and work up towards the heart, brushing in a clockwise motion. Avoid brushing over areas of varicose veins, thin skin or open wounds.
18. Increase the intake of fiber: fiber can help lower elevated cholesterol levels. Foods high in fiber include: psyllium seed powder, oat bran, brown rich, beans, inions, pears, peas, and broccoli.
19. Coenzyme Q 10: helps to improve tissue oxygenation.
20. Keep hands and feet warm in cold weather and wear gloves whenever possible.