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DIY & Recipes

DIY & Recipes
Good Night Tinctured Bath Salts

Are you tossing and turning at night? Waking up feeling tired?

There is so much hope for you to create small changes, and see huge transformation in how you feel.  Especially when you incorporate herbs with lifestyle changes and emotional awareness. I’m excited to share a skincare herbal remedy that can help you to create a supportive routine, that will help you release stress and tension in your body. And, incorporate specific herbs that help you to get the rest you need.

And remember, there is a season for everything. You won’t feel tired  forever – trust in your body, the messages its sending you right now. And take the teachings from herbs that support and remind the body how to access more calm, balance and energy within you. 

In this article, we’ll talk about: 

  • Sleep + Nervous System Connection 
  • Bathing for Sleep
  • External use of herbs for sleep
  • Using Tinctures in the Bath

Sleep + Nervous System Connection

There’s an important connection between the state of your nervous system – the stress in your body – and your ability to get deep restorative sleep. If you are in a constant (even if low-level) state of stress, it takes a toll on the nervous system – and it shows.

Your sympathetic nervous system switches on and a whole cascade of effects sets into motion.

One of the physiological effects of stress – is that it makes the muscles contract. It’s a natural reflex, to protect the body from injury. But, when you experience prolonged stress, the body holds physical tension.

You might realize that your breathing has been shallow, not deep. Sometimes you might even realize that you’ve been holding your breath. You feel tension in your shoulders, your back…  you feel like you’ve been contracting, closed up in a protective way.

And all of these physical cues inform the brain that there is still danger… 

The body needs to feel safe to get into a state where you can access deep, restorative sleep.

So, when you’re not able to self-regulate, and bring your body back into a state of rest and restoration – it means your nervous system is stuck in this state of hyperactive awareness. It’s more sensitive, more reactive. Anxious thoughts course through your mind…

And this impacts your ability to get the sleep that you need.

There are relaxing herbs that can support the nervous system and promote relaxation. But ultimately, sleep disturbances are a signal that you need to address what’s at the root of the stress.

Self-exploration is a big part of skincare herbalism. Creating the opportunity in your daily routine – to connect with your body and notice.

  • What parts of your body are asking to be nurtured right now?
  • What are the things that give you energy?
  • What are the things that drain your energy?
  • Where do you need to create more boundaries around time and your energy?
 

Bathing for Sleep

As a skincare herbalist, I often recommend making an herbal bath soak to help with stress, and sleep disturbances. And even if you don’t have a bath – simply doing a footbath can greatly influence the way you feel in your body.

Bathing, or hydrotherapy, is a calming activity that informs the nervous system you are safe and sound. The parasympathetic system switches on – you can rest, restore and sleep.

It’s always a good idea to add herbs to your bath, because your skin, body and mind is so open and receptive to receiving the herbal benefits. In the warm water, your pores open up – and its a wonderful opportunity for deep healing. Herbs elevate the benefits of bathing – and when it comes to sleep – we can use our relaxing, sedative, soothing herbs in the bath. 

As you soak, you might also enjoy a cup of tea, or take a tincture in a glass of water –  to stack those benefits inside and out!

External use of herbs for sleep

This bath features a blend of herbs  that work together to release tension, soothe the body and ease the nervous system into a state of rest. 

GINGER POWDER: A warming herb, that promotes circulation, flow and melts away tension. In my book, Natural Homemade Skincare, I share a recipe using mustard powder, for the same effect – but I think ginger pairs well with the other herbs in this blend. 
.
The bath salts will have a pungent, cozy, gingery aroma – especially if you use fresh ground ginger. I recommend that you dehydrate slices of fresh ginger at home. And blitz it to create you own, super potent and fresh ginger powder. It’s worth the effort. 

PASSIONFLOWER: used to relax the nerves, and promote sleep. Passionflower is a cooling herb, it relieves hot, physical and emotional inflammation. Externally, passionflower is used for its analgesic (pain relieving), antispasmodic (relieves muscle spasms),  and anti-inflammatory benefits. It’s important to remember, when the skin feels calm, and soothed – this communicates a message of wellbeing to the nervous system. 

KAVA KAVA:  A traditional drink of the islands of the South Pacific, it has a long history of use as a ceremonial drink. Kava is a mild narcotic and sedative – you feel serene and calm. It’s often recommended for those who experience social anxiety.

Externally it has been used to support skin healing. Kava Kava is my go-to in the bath for deeply relaxes muscles, aches and tension. It relaxes smooth muscles, works on nerve pain, headaches and body aches.

Kava kava is a root, which would need to be decocted. Which is why I like to use the tincture form in the bath…

  • Cautions: Both Passionflower and Kava Kava are not recommend for use during pregnancy. Although, this more so refers to internal use, I also recommend the same cautions for external use. In general, when pregnant always consult your doctor before using herbs. 

Using Tinctures in the Bath

If you enjoy adding herbs to your bath, using the tinctured version of an herb – elevates the effects. Any herb that you would brew into a tea and add to the bathwater – you can use in its  tinctured form for the bath.

The first time I used tinctures in the bath, was a Kava Kava tincture (click link) to help with neck pain. And with just one tinctured bath – I felt so much relief!

What is a tincture? A tincture is a concentrate herbal preparation, most often made with alcohol as the solvent, sometimes with glycerine added. Its very potent – one dropper full of tincture equals about 3 cups of herbal tea.

You can add herbal tinctures directly into the bath water. And you can infuse tinctures into Epsom salt – which is what I’m doing in the photo above.

You simply need to add the tincture to the Epsom salt, and then dehydrate it to remove the water. Its a good idea to pre-make a big batch of salt baths, and then use it as needed. 

Good Night Tinctured Bath Salts

Makes 8 cups. Use 1 cup per bath. 

Ingredients:

  • 4 dropper fulls of Kava Kava Tincture 
  • 4 dropper fulls of Passionflower Tincture 
  • 8 Cups Epsom Salt
  • 1/4 cup dried ginger powder
  • 1/4 cup dried Blue Lotus flowers (source)
  • 1-2 tbsp plant oil (jojoba, sunflower, almond…)
  • 80 drops Green Mandarin essential oil

Method: 

  • Prepare the ginger powder: I highly recommend preparing your own  ginger powder. It will be more potent, more fragrant. Thinly slice fresh ginger, lay flat on dehydrating sheet. set to dehydrate for 3-4 hours at 120. If you do not have a dehydrator, use the oven at the lowest setting, with the door left cracked open. Once fully dry, place in the blender and blitz to a powder.
  • Prepare the tinctured salt: take 1 cup of the epsom salt, and add the kava kava and passionfruit tincture. Stir well to combine. Lay the damp, tinctured salt flat on a dehydrating sheet, set to dehydrate for 1-2 hours at 120. If you do not have a dehydrator, use the oven at the lowest setting, with the door left cracked open.
  • Mix the oils: In a small bowl, combine the essential oil into the carrier oil. Stir well.
  • Combine ingredients: In a large bowl, combine the epsom salt, tinctured salts, and the oil. Stir very well to combine evenly. Add the ginger powder and dried petals.

  • Notes:
    • The Blue Lotus petals add beauty to the bath salts. I believe strongly in the healing of beauty – especially for anger and frustration. It also has a connection to peaceful qualities. You can use lavender, or chamomile flowers. When using whole dried herbs in the bath, it’s a good idea to use a little bag (click) so it doesn’t clog up the drain.
    • 80 drops of essential oil is for 8 baths worth of salts. It’s recommended to use no more than 10 drops of essential oil per bath. 
    • I like Green Mandarin essential oil, its sweet and relaxing – fruity but grounded. Other relaxing esssential oils: lavender, clary sage, sweet orange, bergamot, frankincense
August 31, 2021

DIY & Recipes  ·  Skin & Wellness
Chai Elixer

It’s become a regular routine. I add a splash of Chai Elixer into a shot of milk and sip it slowly. It tastes like… if Baileys’ came out with a Chai flavored cocktail. Creamy. You can definitely taste the brandy, it’s deliciously smooth. But the dominating flavors comes from the Chai spices, which not only taste amazing – but is the most lovely, potent, feel-good medicine. In this article, I’ll show you the recipe for the Chai Elixer that I cannot stop making!

Benefits of Chai Elixer

Chai is the ultimate comfort food – it restores, replenishes , soothes and strengthens you. It’s what you crave in the Fall and Winter, because it keeps the warmth and fire in your belly, and your circulation moving.  My favorite thing about Chai is that coziness it fills me with – especially in times of stress. When you’re feeling dull, detached, uninspired and tired of feeling that way – I recommend that you bring Chai into your days.
The Chai that I learned how to make includes lots of turmeric, black pepper, and vanilla – which is a natural remedy for soothing inflammation in the body. 
The combination of warming + anti-inflammatory properties, creates flow and energy in the body, but also calm and soothing to your whole system. It’s a very healing combination – good for pain, for stress, and for inflammatory conditions that show up on the skin for example acne and eczema.
The day that I turned my powdered Chai recipe into a liquid Elixer – was a game changer! All you need is a a splash of this concentrated Chai in a cup of milk…. and you’re in HEAVEN.

What is an elixer?

An elixer is an herbal infusion made with alcohol + honey or maple syrup. It’s essentially a sweetened tincture.
A tincture is a preparation of herbs infused into alcohol for 6 weeks. During that time,  plant cell walls burst open, releasing the healing constituents, vitamins, nutrients, flavors and aroma into the alcohol.
Why alcohol? Alcohol is very good at extracting out the medicine of herbs. It also preserves the medicine, eliminating bacterial activity. The final product it very shelf stable and just like liquor, it lasts for years and years.
I’m a huge fan of tinctures and elixers, they’re incredibly potent and very easy to make. One dropper full, is the equivalent of drinking 3 cups of tea! I love the efficiency and simplicity of it.
But it has to be said: not all tinctures taste great. Some taste down right like medicine. It’s so concentrated in flavor (bitter, pungent, spicy…) and part of herbalism is the creativity of working with our herbs and flavours and making medicine that tastes good. Elixers, for me, are a simple way of improving the taste, adding that touch of sweetness that softens the flavours in your mouth.

What if I can't use alcohol or honey?

You can make an elixer that is alcohol-free and vegan using apple cider vinegar, and maple syrup. In herbalism, we call this an Oxymel. 
It’s very similar medicine, BUT in terms of flavor,  it becomes something different. And with the vinegar, I wouldn’t necessarily pour it into milk and call a Chai.
I recommend that you try making a Chai Oxymel and take it by the spoonful, or add it to your cooking in creative ways!
But if you really want a good creamy Chai drink to sip on – with no alcohol – I think the original Chai recipe is for you.

Chai Elixer Recipe

October 20, 2020

DIY & Recipes  ·  Ingredient Education
How to Prepare Fresh Moringa for Skincare – and why you want to!

I have never grown a more easy plant than the Moringa! 

Its called the “healthiest plant” and grows wildly abundant. In one year, it can grow up to 22 feet or 7 meters if you let it! Its a heat-loving plant, and sub-tropical cultures all around the world in South America, Africa and Asia have a long relationship with moringa, and cook with the leaves. 

A little moringa in your food and skincare – adds a HUGE boost of nourishment!

In this article, we’re going to prepare and preserve fresh Moringa to be used topically to nourish your skin. We’ll talk about the benefits and how to use it.

Benefits of Moringa for Skincare

As an herbalist, I don’t really seperate what’s good for your body and what’s good for your skin. In my world, we’re consuming whole foods, inside and out. The skin is your largest organ – and it requires nutrients from food to create healthy cells, to heal and function optimally. 

The difference with “feeding” the skin, is in how we prepare the ingredients. I’lll show you that in detail below. 

First, let’s take a look at the benefits Moringa Leaf for your skin (and body). 
Click below to read more on each:

Anti-oxidant, Anti-inflammatory, Anti-microbial, Nutritive

Antioxidants help the skin better respond to stress with resilience. 
Anti-inflammatory and Anti-microbial are important for skin that is healing, for clearing breakouts, and preventing infection. 
Nutritive herbs provide high amounts of nutrient to the body

Moringa has a high content of chlorophyll, which on the skin has a protective and anti-inflammatory effect. It also acts as a purifier, cleansing and  releasing toxins in the skin.
Chrolophylll is very good for all skin types, but especially good for skin experiencing acne and breakouts. And for those who live and work in environments where there is toxin or pollution in the air.

A natural retinol that helps to promote healhty skin regeneration and slow down the signs of aging.  Many anti-aging products on the market are made with an isolate of retinol which can be harsh and aggravating to the skin. Vitamin A, as part of a complete whole-food packet of nutrients, is very gentle and can be used daily in your skincare. 

Vitamin C is a very important skincare nutrient – it helps to promote collagen. It brightens the skin and helps to prevent hyperpigmentation.
Vitamin C is very fragile, and can be lost in the drying process. If your goal in using Moringa leaf is to help create brighter, even skin tone, make sure to dry the leaves in a very low temperature.
You can also use fresh moringa, and prepare a fresh skincare mask. Remember that vitamin C is water soluble – you might blend fresh moringa with avocado, and a little water to draw out the vitamins. 
Another option, is to infuse fresh Moringa into witch hazel, and create an herbal extract or tincture for your skin. You can then apply this green-tinted witch hazel over areas where you have hyperpigmentation. 

Moringa is wildly rich in minerals, including magnesium, calcium, sulfur… 

Minerals are the building blocks of healthy cells, and help with the processes of the skin and in retaining hydration. To benefit from minerals topically, you might want to create a moringa bath. Blend dried moringa into epsom salts and soak in the dark green, mineral rich waters!

 

To preserve the Moringa leaves, you want to  dehydrate it and remove all the water content.

You can do this it in a slightly warm oven – but I always forget to check – and have burned too many things. So I use a dehydrator. This is the model that I use, its not fancy or expensive but it does the job.

If you plan to preserve food regularly and make skincare, a dehydrator is a worthwhile investment. I wrote a comprehensive buying guide that you can read here. 

Dehydration Method: Haphazardly fill the trays with Moringa stalks (its totally fine if it overlaps) Set to (95 F / 35 C) for about 4-6 hours, or until totally dry.  

This low-and-slow method removes the water content, but helps to preserve the nutrients. 

Paper Bag Method: Or, you can place fresh Moringa leaves in a paper bag and let it sit in a dry area until it becomes crispy dry. If you do this method, remove the thick stalks, and only dry the leaves so that it all dries evenly. 

Creating Moringa Powder from Dried Moringa Leaves

Once the leaves are dried, you can blend it in a blender into the most vibrant green powder – blasting open the cells walls of the plant, and making the nutrients available for your skin. 
You do need to store it carefully, as more of the surface area is exposed to oxygen it can begin to degrade more quickly. Powders generally have a shelf life of 6 months.
I recommend that you keep it in the freezer, where it will stay bone dry, vibrant and fresh.
Powdering Method: If you haven’t already, remove the stems. They’re so fibrous, like strands of thread, and do not powder easily at all! Toss the leaves into a blender, bullet blender or coffee grinder (that you don’t use for coffee) and blend until powdery fine. 

I’m taking a recipe from my book, Super Greens Powder Mask – but using our freshly made Moringa powder instead! Its smart to use the recipes in the book as a base – and play with the ingredients! Check out the book here. 

RECIPE USING MORINGA POWDER

To address hyperpigmentation and aging skin – I would add Moringa powder to the Vitamin C Mask which is a recipe that you can find in my book Natural Homemade Skincare, pg 94.
Rich in protein, vitamins and minerals…. moringa is amazing for healhty hair growth! You might infuse moringa leaves into a plant oil or apple cider vinegar and make hair treatments.
Here today, I’m leaning on the purifying. brightening and nutritive qualities of Morniga to make a powdered cleanser that you can also wear as a mask. I’ve been using this blend recently, and my skin looks much brighter, it feels smoother in texture and softer!
You could even make a large batch of this powdered blend, and scoop it into a bath with sea salts or epsom salts for a purifying, mineral rich soak.  This would be especially good if you’re treating the whole body, or addressing body acne

Sweet Moringa Cleansing Mask

Ingredient Spotlight: 

  • Moringa: helps clear impurities from the skin, promote healthy regeneration and bright complexion. Great for all skin types, and for acneic conditions.
  • Licorice Root: rich in saponins, makes a good natural cleanser. Helps to even out skin tone. The “sweet” in the name, licorice root has a sweet taste, like sugar! Sweet tasting herbs strengthens and nourishes your skin’s vitality.
  • Kaolin Clay: gentle clay that gently stimulates, deeply cleanses and brightens the skin.

Want to know how to choose the best herbs for your skin's needs? Click here to book a Skin Wellness session with me and receive a personalized skin reading!

Ingredients:
In parts, which means it can be teaspoons, tablespoons, cups, grams…

  • 1 part Moringa Powder
  • 1 part Licorice Root Powder
  • 1 part Kaolin Clay

Directions:

  • Blend all of the powders together
  • Store in a container, for 3-6 months. No need to refridgerate
  •  To use: scoop out 1 tablespoon. In the palm of your hand or in a bowl, compbine with dropletes of water to form a creamy consisency. 
  • Apply onto your skin. Leave it on until the clay just begins to dry, about 5 mintues. If you want to leave it on longer 15-20 minutes as a mask – keep misting your skin with water or rose water to keep the mask damp. 
  • Wet your fingers and in a circular motion, begin to massage, gently exfoliating your skin 
  • Rinse off with water and follow immediately with drops of plant oil to seal it all in. 
  • Feel your skin – I bet it feels amazing!! 
July 15, 2020

DIY & Recipes  ·  Tools, Tips & Tricks
Sitz Bath 101

Have you heard of a sitz bath before? Also called a sitting bath, it’s a very gentle and natural way to take care of your whole pelvic area. It can be used by men and women, but for this article – and my personal experience – I’ll focus on the ways that you can use a sitz bath to care for vaginal health.  

Sitz baths are commonly recommended for women in postpartum, to support healing and prevent infection. But it can also be used for regular care, to soothe discomfort, maintain vitality and to tone tissue. 

So, let’s talk about how to prepare and choose ingredients for your perfect sitz bath.

What is a sitz bath?

A sitz bath is like a miniature tub that you fit into the toilet and sit into, placing your bottom in the water. This water is going to be medicinal, with herbs and botanicals. I picked up a sitz bath online for $20. If this treatment is something that interests you, it might be handy to have! Otherwise, you can find a basin that you fit into comfortably, or fill your tub only a few inches.

This is the model that I have.

With a long history of use, sitz baths were a form of water healing. It was used to heal external conditions – tears, infections – but it was also used to help internal distresses too like cramping and constipation.

Below is an original sitz bath in a home built in 1914. It was a permanent fixture in the bathroom, used regularly. Compared to our modern version, the old-fashioned version looks much more roomy! 

1914 Craftsman House

Sitting your lower body into a sitz bath can help to soothe irritations, it promotes relaxation and most people find it an enjoyable way to treat vaginal conditions. I have to say too, it feels deeply empowering to give special care to these parts of yourself. It creates flow and vivaciousness that counters the stagnation and heaviness we can feel physically and emotionally. 

How often can I do it? You can do a sitz bath anytime you feel discomfort, daily until you feel better. Or, just for regular self care – once per week. Or you might create a ritual of doing your sitz bath every month. 

Sitz Bath Ingredients

Here are some ingredient that you can add to your sitz bath and personalize it for your needs and wants. Click to read more on each.

Hot water relaxes, Cold water tones, Warm water soothes. 

Water alone, without added ingredients,  is very helpful in soothing and treating the affected area because it promotes circulation which boosts healing.

  • Fill your basin with water
 

Cleansing and promotes healing. Look for sea salt, the kind that you would consume or you can use epsom salts. DO NOT use cosmetic salts with fragrance, or colorants.

  • Pour 1/4 cup of salt into your sitz bath basin

You can use them, but in very small amounts and always with the addition of a carrier oil. Never add essential oil directly to the water – it will float on the top and may irritate your skin. Instead, add the essential oil to a carrier oil, like sweet almond oil and then pour into the water. 

You might choose: lavender (antimicrobial), chamomile (anti inflammatory), rose (toning), frankincense (rejuvenating) or for a sensual aroma you might choose jasmine, vanilla or ylang ylang.

  • Add 2-3 drops of essential oil to 1 teaspoon of carrier oil, like sweet almond oil. 

Can help soothe irritations, rashes and rebalance a healthy skin pH. It can be helpful too in rebalancing flora – treating bacterial or yeast overgrowth.

  • Always use diluted vinegar for external treatments: 2 tbsp apple cider vinegar for every cup of water that goes into your sitz bath basin. 

Can nourish, heal and support the body in different ways. Any herb that you drink as tea, you can bathe in, including a sitz bath. So you can use pantry and supermarket herbs, even your herbal tea blends as long they have no favorings. Only pure herbs. 

  • To add herbs, make a strong herbal infusion: 2 tbsp dried herb to 2 cups of water, steep for 20 minutes. And then pour into the sitz bath. 

Which herbs are best to use?

Rather than focusing on a specific herb to use – I always like to focus on herbal actions, which is a term that tells us how an herb interacts with the body. This umbrella term gives us a variety of herbs that you can choose from…

ASTRINGENT HERBS: Have a toning action on tissue. Use these herbs to help tighten and tone the vaginal wall, like an herbal kegel. 

  • Rose, Witch Hazel bark (or witch hazel solution), Oak Bark, Yarrow, Plantain, Self-heal, Damiana, Kava Kava, Lemon Balm, Motherwort, Pau D’arco, Raspberry Leaf, Peach leaf, Uva Ursi (good for excessive discharges)

EMOLLIENT HERBS: Rich in mucileage that hydrates and softens tissue. Use these herbs to bring moisture back to vaginal dryness. (Best to infuse emollient herbs into cold water, not hot water, to extract out the musileage) 

  • Marshmallow (root), Oatstraw, Linden (leaf & flower), Comfrey Leaf, Mullein, Corn Silk (you can use the silk from supermarket corn cobs) Plant oils (sweet almond oil), Peach leaf, Raspberry

ANTI-MICROBIAL HERBS: Have a cleansing action. Use these herbs to clear up urinary tract infections and yeast infections and to maintain a healthy natural flora balance of yeast and bacteria. Lemon balm is antiviral and can be used for treating herpes blisters. 

  • Lavender, Lemon balm, Oregano, Rosemary, Sage, Nettle, Organ Grapefruit, Goldenseal (only buy organically farm-grown), Ginger (a pinch – brings energy to the pelvic area,)

ANTI-INFLAMMATORY HERBS: Reduce swelling and inflammation. Use these herbs to soothe vaginal discomforts, alleviate pain and itching that may be associated with the cause of inflammation. Good for post-pardum healing too.

  • Chamomile, Calendula, Linden, Rosemary, Damiana, Violet,  Red Clover,  Frankincense, Hibiscus, Plantain, Raspberry, Self-heal, Yarrow, Ginger (a pinch – brings energy to the pelvic area) 

VULNERARY HERBS: Helps to heal broken tissue and tears. Use these herbs to promote healing in any vaginal issues where you might feel tender and in need of care.

  • Calendula, Plantain, Comfrey (great for wounds and tears), Yarrow

All of these herbs are nourishing and promote wellness  – you don’t need a specific concern or issue to use any of these herbs in a sitz bath! Use the herbs that you have available and that you enjoy.

It’s especially nice to use fragrant herbs that smell amazing and make you feel good! 

Sitz Bath Recipes

A sitz bath treatment is about 10-20 minutes. Gather your ingredients, grab a book and set yourself up for an enjoyable soak. Pick inspiration below, or use the herbal actions guide above, get creative and create your own blend – and be a kitchen herbalist! 

Tips:

  • Fold a towel behind your back to make it comfy sitting on the commode
  • End the treatment with oil self massage. Lubricate your whole pelvic area, the perineum and vulva with a natural oil, like sweet almond oil. You can add a few drops of vanilla, jasmine or rose essential oil to the almond oil and create a fragrant serum. 

Sitz Bath for Healing:  Calendula + Chamomile + Lavender + Salt

This blend features vulnerary and anti-inflammatory herbs, really good for postpardum healing. Its a good idea to add anti-microbial herbs to prevent infection while healing. 

Brew 1 tbsp of calendula, 1 tbsp chamomile, 1 tbsp lavender in 2 cups of hot water for 20 minutes. Pour into the sitz bath basin. Add ¼ cup of salt. Sit and soak.

Sitz Bath for Rebalancing Flora:  Lavender + Lemon Balm + Apple Cider Vinegar

This blend features antimicrobial and anti-fungal herbs that keep bacteria and yeast infections in check. Lemon balm is also a potent antiviral, especially good to add for someone dealing with herpes blisters.

Brew 1 tbsp of lavender and 1 tbsp lemon balm in 2 cups of hot water for 20 minutes. Pour into the sitz bath basin. Add ¼ cup of salt. Sit and soak.

Sitz Bath for Juicy Vivaciousness:  Linden + Rose (for energy to the pelvic area) Sweet Almond Oil + Cold Water

This blend features emollient and astringent herbs to bring moisture and to tone soft tissue. Using cold water brings energy to the area and helps the toning effect. 

Combine 1 tbsp linden and 1 tbsp rose in 2 cups of cold water. Let it sit to infuse for 8-12 hours in the fridge. Prepare the sitz bath basin and pour in the cold water infusion. Add 1 teaspoon of almond oil. Sit and soak. 

Sitz Bath for TLC:  Rose + Lavender, Chamomile + Calendula + Salt + Sweet Almond Oil 

This blend features a blend of aromatic, soothing and rejuvenating herbs. It’s a spa date for this important part of yourself. 

First brew 1 tbsp each of Rose, Lavender, Chamomile, Calendula into 4 cups of hot water or 20 minute – allowing it to cool to a comfortable temperature for your skin. Pour into the sitz bath basin. Add ¼ cup of salt and 1 tsp of oil. Sit and soak

Sitz Bath Meditation:  Salt + Sweet Almond Oil + Frankincense Essential OilEs + Bergamot Essential Oil 

This blend features aromatic salts. If you are feeling ungrounded, uninspired, and disconnected – meditating into your pelvic area is a wonderful way to connect with and bring energy to your creativity, power, sensuality and joy for life.  

In a bowl add 1 tsp sweet almond oil, 2 drops of Frankincense and 1 drop of bergamot oil (3 drops total). 

Other essential oil options for meditation: Cardamom, Patchouli, Sandalwood, Jasmine, Neroli, Sweet Orange

I hope this article inspired you to set up a sitz bath, and feel the benefits of caring for your vaginal health – a part of the body that holds so much power, yet is often neglected. I like how Rosemary Gladstar put it “When its warm and flowing well down there, there’s a vivaciousness. You feel like spring is happening in your body.”

July 3, 2020

DIY & Recipes
My book is out in the world!
“This book is full of inspiring beauty recipes that simplify and demystify skin care.”
Liv Lo
Liv LoTV presenter and creator of FitSphere
“Militza's book is filled with practical recipes that will fill your home and your heart with the rich healing power of plants. .”
Emily Ruff
Emily RuffDirector of the Florida School of Holistic Living
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I’m beyond excited to tell you that my book, Natural Homemade Skincare is officially out in the world and available for pre-order!!

It’s been a long process. It took nearly 1 year to fully complete the book. And about 10 years of daydreaming, developing and preparing myself to be able to write it… 

My dream has always been to create a skincare book that felt like a cookbook. And when I think about my favorite types of recipes – it’s always been those that you look at and realize – I can actually make this right now! 

It’s simple in its ingredients and preparations – but has that wow experience when you try it. 

If you enjoy the type of recipes and information that I share here on the blog  – this book gives you that in a tangible form – easy for you to delve into and follow. 

The book starts with a routine that you can follow exact – anytime you want to “reset” your skin. If you feel off balance ( too oily, too dry, too sensitive…), this routine has helped – I’m not kidding – thousands of people! And wait until you see the ingredients, it’s amazing how simple our skin needs it. 

Then you’ll find recipes for every step of you skincare needs:  to cleanse, tone, moisturise, soften, soothe, and even a “treats” section to just pamper yourself well!

The best part is that the ingredients are SIMPLE. It’s in your supermarket, in your pantry, the farmer’s market and your garden. 

I think that’s the way to go – there’s simply no need for expensive, single-use ingredients. Not in my kitchen anyway. I think it’s important to make wellness accessible, practical and easy to bring into our everyday life.

It’s filled with traditional skincare making techniques that I picked up over the years – and that I developed myself from my own experiences. So you’ll see the exact techniques that I use to create the skincare I share here on the blog!

This book is a manifesto of sustainable living. Being connected to yourself and nature. I hope it helps you feel inspired and makes your skin (and your heart) radiate! 

From my heart to yours. 

Thank you so much fo your support. You can pre-order the book here. 

June 19, 2020

DIY & Recipes
Ginger & Lemon Wellness Boost Body Scrub

Ginger and lemon is a classic combination to boost wellness. Both bring stimulating, moving, and uplifting qualities. So good for when you’re feeling depleted, stagnant or generally under the weather. And you can also use them preventively – for their antiviral, antioxidant immune boosting support. 

This body scrub is a feel good, wellness treat for your skin. It gives you the health benefits of ginger and lemon –  infused in the most fluffy, creamy sugar scrub that will leave your skin bright, restored and feeling amazing

How to prepare ginger and lemon for skincare

Making skincare from fresh, whole food ingredients gives your skin the whole packet of nutrients – all of the vitamins, minerals, and nourishment. You can make a body scrub with fresh ingredients, like this Strawberry Scrub, but the shelf life would be only 1-3 days. And that’s because fresh foods have water in them, and water can create bacteria and mold growth. 
My favorite way to prepare skincare is to remove the water content, by dehydrating fresh foods. This helps to preserve the skincare recipe so that you get those benefits of the whole food ingredient, and also a longer shelf life.
I recommend that you dehydrate a large batch of ginger and lemon, and store it in a mason jar in your pantry. Once dehydrated it will last up to 1 year! They can be used in so many ways:  to make tea, to flavor food, and to make skincare recipes.
Simply slice the ingredients thinly and set it to dehydrate in the oven, at the lowest temperature. Check them often so that it doesn’t burn. You can also look into purchasing a dehydrator, especially if you plan to preserve food more regularly. 

Dried Powders

Once you have dried ginger and lemon slices – you need to powder them to use as skincare. Simply blitz it in a blender, until powdery fine. This is the same process you would do with any fresh food that you want to make into a powder for masks or scrubs! This powder will last for 6 months.

Making the body scrub

Body scrubs are incredibly easy to make and my favorite recipe to teach because when you scrub your skin, you can feel the difference right away. It smooths and plums dry skin, and leaves you feeling supple and soft. But more than that – scrubbing the skin is a very healhty, invigorating practice for overall wellness. I recommend it at least once per week. 
With all of my scrubs, I always choose a fine grain, and blend it in the blender to break down the grains even finer. Scrubbing should feel gentle and luxurious, never scratchy and grainy. Add the powders and sugar together in a blender and blitz a few seconds.

Ginger and Lemon Body Scrub Recipe

  • 1 cup fine grain sugar 
  • 1 tbsp ginger powder 
  • 1 tsp lemon powder 
  • 3 tbsp coconut oil, or oil of choice 
  • 1 tbsp rolled oats ground to a flour or colloidal oats (optional but highly recommended)
  • optional: 10 drops lemon essential oil 

  • Grind rolled oats to a flour, or start with colloidal oats. 
  •  In a blender add the sugar and all the dried ingredients.
  • Blend for a few seconds, just before the sugar tuns to powdered sugar
  • Pour it out in a large bowl
  • Drizzle in the oil and combine well
  • Store the scrub in a jar with a lid, you do not need to refrigerate
  • To use: In the shower, wet your skin. Turn off the water and scrub all over. 
May 16, 2020

DIY & Recipes  ·  Skin & Wellness
Lemon & Chamomile Bitters for Gut Health

These are stressful times, and emotions can show up in the body – and create physical imbalances. For many people, like myself, stress can trigger what I can only describe as a grumpy belly. Bloating and loud gurgling noises after eating, you might feel indigestion, heartburn, gas or cramping.

 

And often too, our skin tells us when our digestion is off balance. As an herbalist, I work with the skin to pick up on those cues: Acne, rosacea, psoriasis. Even dry, flaky skin and dullness… can be the skin expressing our body’s need for digestive support.

 

Bitters can be a helpful response, to guide you to optimal digestion – which may then help clear conditions that showed up on the skin. In this article I’ll show you how to make your own delicious bitters, with simple ingredients. It does take time to make, and you can purchase bitters online faster, but I think this is an opportunity to learn how to work with herbs and create your own wellness.

DIGESTIVE BITTERS

Bitters are an old herbal remedy. It’s made with herbs that have a strong bitter taste, that are infused in spirits. You take a few drops just before eating a meal, like an Apéritif.

 

The taste of bitterness on the tongue, is what kick starts the whole digestive process – stimulating stomach acids, bile and enzymes to break down food, and better absorb nutrients. It supports the liver functions, to clear waste and toxins from the body.

 

You can also include bitter tasting foods into your diet to support a healthier digestion, like kale, arugula and radishes.

How to use bitters

The simplest way is to take a 1/4 teaspoon before you eat. You can also add it to sparkling water and drink it that way. By the way, bitters in sparkling water is actually an old remedy for hangovers! 

Bitters are also used in cocktail recipes, you can add it to alcoholic and nonalcoholic drinks. I love adding bitters to my daily Herbal Tonics for that extra gut support. 

Here’s a simple recipe that turned out delicious. The secret is to use the whole lemon, the inner fruit and the outer rind. It gives such a bright and lemony flavor, but you still get that hit of bitterness that makes this a potent digestive blend.

 

Chamomile not only is a bitter herb, but also a good gut herb that helps to calm and soothe. The lemon peel is also a bitter element, and provides lots of Vitamin C too! I like to add just a touch of maple syrup for flavor, but you don’t want to add too much!

Lemon & Chamomile Bitters

Ingredients:

  • 1 Lemon
  • 2 tbsp Chamomile 
  • 4oz Brandy 
  • 1 tsp Maple Syrup

Method:

  • Cut the lemon, the whole fruit and rind into small pieces.
  • Fill a mason jar with the lemon.
  • Add in the dried chamomile and maple syrup.
  • Pour in the brandy until it fully covers the botanicals.
  • Close the lid and let it sit for 6 weeks
  • After 6 weeks, strain and store the bitters in a smaller bottle, or if you have one with a dropper top (like this)
May 7, 2020

DIY & Recipes
Liniment Remedy: Achy Joints & Muscles

There’s a famous herbal pain remedy called Kloss Liniment – created by American herbalist, Jethro Kloss. It became incredibly popular as an external treatment for pain – and throughout the years the recipe has been made in households and even adapted into products. Another famous liniment, 9 Oils, from the 19th century was initially made for horses until people started using it. You may have heard of Tiger Balm, developed by a Chinese herbalist in 1870, it still remains a popular pain relief treatment.
All of these different variations of liniments for pain – throughout time and the world – all have the same herbal principle in common: They’re made with herbs specific to giving a cooling and warming sensation, moving blood flow, soothing inflammation and reducing pain.
Liniments are a useful remedy to help ease cramps, swelling, muscle aches, arthritic pain and sore joints. In this article, you’ll learn how to make your own liniment, to soothe you aching pains away!

Medicinal, pain-relieving herbs infuse in rubbing alcohol for 4 weeks to create a potent liniment

What is a Liniment

A liniment is a rubbing mixture for the skin, made with medicinal herbs infused into rubbing alcohol or grain alcohol. Liniments are for external use only, rubbed onto skin, the alcohol evaporates very quickly, allowing the herbs to rapidly penetrate the skin, muscles and tissue.
They’re often made specifically for treating pain and inflammation, but depending on the herb choices you can also address different conditions: to cool an area, disinfect a cut or wound, to soothe bruises, sprain, sunburn and reduce varicose veins.
The beauty of learning about herbs is that you can create a liniment with herbs that are specific to your needs, and that are accessible to you.
For example, the original Kloss Liniment recipe features anti-inflammatory and pain-relieving echinacea, goldenseal, myrrh and cayenne. You can source all of those herbs online, and follow a recipe shared by one of my herb  mentors: https://learningherbs.com/remedies-recipes/jethro-kloss/
But just like cooking and following a recipe, it’s more beneficial to understand the goal and purpose of the ingredients, so that you can feel comfortable making substitutions and making your own creations.

Liniment Formulation

When I think about creating a blend, or formulation, I think about the condition we’re treating and the herbal actions that support the healing of that condition. An herbal action is the effect that the herb has on the body.
Specifically for sore, aching, swollen, inflammatory conditions, I start to think about the following actions:

  • Anti-inflammatory: Herbs that alleviate inflammation
    Chamomile, Ashwagandha, Black Pepper, Calendula, Violet, Rose, Meadowsweet, Frankincense, Myrrh, California Poppy 
  • Analgesic: Herbs that help to relieve pain
    Arnica, Myrrh, Peppermint, Rosemary, Yarrow, Comfrey, Willow Bark, Cayenne, Frankincense, California Poppy 
  • Circulatory: Herbs that increase blood flow
    Rosemary, Ginger, Lavender, Gotu Kola, Cardamom  
  • Antispasmodic: Herbs that help to ease cramping
    Basil, Ginger, Juniper, Ashwagandha, Licorice, Rosemary, Kava Kava, Myrrh, California Poppy
  • Warming: Herbs that provide a warming sensation
    Ginger, Juniper, Black Pepper, Cayenne, Cardamom
  • Cooling: Herbs that provide a cooling sensation: 
    Lavender, Peppermint, Spearmint, also Menthol Crystals

As you can see, one herb can have many different actions. And this means that you can simplify your formula and focus on just a few herbs, which together meets all the needs.
The blend that I came up with uses common pantry herbs, with all the healing actions that you’d want from an achy joint and muscle pain-relieving remedy. My hope is that this blend feels attainable to you, something that you can make from supermarket ingredients. But from the above list of herbs and actions, you can create your own blend too!
Once you have chosen your herbs, simply get some rubbing alcohol and you’re ready to start making! 

Rubbing alcohol extracts out the benefits from the herbs

Do I have to use alcohol?

Alcohol is a solvent that very effectively draws out the healing constituents of herbs. It’s a very easy way to make external medicine. But being an alcohol-based remedy, you wouldn’t use a liniment as daily “skincare” on your face, or all over your body. It’s for specific areas of the body that need relief. 
Liniments are usually made with rubbing alcohol (70% alcohol), but you can also use witch hazel (14% alcohol) which is far less drying on the skin. Plus you get the added anti-inflammatory and astringent benefits of witch hazel. Another option is apple cider vinegar.
The benefit of using rubbing alcohol is that it’s inexpensive, readily available, and if you’re only using it occasionally as a first-aid remedy –  any negative points of using alcohol on skin will not be an issue.

Achy Rub Recipe

An herbal liniment for achy joints and muscles

Ingredients:

  • 2 Tbsp dried Chamomile
  • 2 Tbsp dried Rosemary
  • 2 Tbsp dried Lavender
  • 2 Tbsp dried Peppermint
  • 2 Tbsp dried Ginger
  • 1 Tbsp Cayenne Powder
  • 2 cups rubbing alcohol, Witch Hazel or Vinegar

    *You can substitute any dried ingredients for fresh, triple the amount

Method:

  • In a clean quart jar, add in all of the herbal ingredients
  • Pour in the rubbing alcohol, until fully covered
  • Now lit it sit to infuse for 4 weeks.
  • During that time, shake the jar often to encourage the exraction
  • After 4 weeks, strain out the herbs and discard
  • Reserve the liquid.
  • Bottle the liniment in mist bottle (like this) for easy application.
  • Spray onto the achy area, several times per day, rubbing the liniment in.
    * This is a nice set to invest in for all your future projects.
April 9, 2020

DIY & Recipes  ·  Skin & Wellness
Herbal Tea Infused Oil for Stress in the Body

I love herbal oils. They’re one of my favorite (most healing) forms of skincare to make. The process of making an herbal oil is uncomplicated, and it produces a product that will not only support the health and beauty of your skin – but being so nutrient-dense – it also supports and strengthens your overall health and wellbeing. 

In this article, I’m going to share with you a resourceful recipe – using pantry ingredients to make your own herb-infused oil – specifically for relieving stress in the body. 

Herbal Teas

In times of stress, overwhelm or anxiety –  you might find yourself reaching for an herbal tea, like Chamomile tea to help yourself relax, or a Sleepy Time blend to help yourself rest. You might notice that drinking Chai, makes you feel comforted.
And that’s because these herbs have properties that help to smooth frazzled nerves, relax tension in the body and calm inflammation. When you infuse the herbs into water to drink as a tea, the herbs help to calm your body, from the inside. 
And we can also infuse those same herbs into OIL, and help bring calm to your body, from the outside. 
I love the idea of using your herbal teas (or more accurately, tisane) – to make your skincare with, because its something that you already consume as food.  And that’s important for two reasons:

  1. You know that your body responds well to this herb
  2. You can easily find it in your supermarket or better yet, in your pantry.

Here’s a list of common herbal teas, that can be used topically and help to reduce the negative effects of stress in your body:

Single Tea:

  • Chamomile
  • Lemon Balm 
  • Lavender 
  • Rose
  • Holy Basil 

Tea blends:

Quality matters

Just like in cooking, the quality of your ingredients truly matter. If you’ve had that box of chamomile tea in the pantry for a couple of years now, or if its a “flavored” tea – it’s not going to give you the results you’re looking for.
The best option is to use herbs that you’ve gently dried yourself. You could purchase fresh herbs, or if you grow fresh herbs, simply dehydrate (link) them and that will produce an herbal oil that’s incredibly potent.
Your next best option is to purchase herbal tea, which is dried herbs, from a reputable brand. When you smell the tea, it should be fragrant, the color should be vibrant and this tell you that it’s still fresh and potent.

Making Herbal Oil with Herbal Tea

The process of infusing herbs into oil takes 4-6 weeks. You can speed that process up by applying controlled heat. For that, I use my sous-vide machine – which I LOVE.
But I want to share this recipe for a slow infusion – because it’s important to engage with slow things… to be in nature’s pace. Especially when we’re making these things precisely because we’re feeling stressed.
I love the anticipation and hope it gives me, having this jar of oil and herbs, becoming stronger and more potent with each day.

Herbal Tea Body Oil Recipe

Start with a single tea, a blend of teas – or make your own blend. All of the herbs that I listed above have similar actions in the body – so the final product is going to have a “coherent” story – in that it will promote rest, relaxation, and help you to restore.
Use what you have and let yourself be creative – smell the herbs and combine what feels right to you. You can use fresh herbs, but you must dry them first, in a dehydrator or air-dried in a ventilated and sunny spot.

Ingredients:

  • 1/2 cup of dried loose leaf herbs (if its in a sachet, tear it open and pour out the herbs)
  • 1/2 – 3/4 cup Olive Olive oil

Method:

  • Pour the herbs into a clean glass jar. Repurpose a jam jar, or use a mason jar.
  • The volume of herbs should only fill the jar up to 3/4 of the way because the herbs can expand in the oil.
  • Pour in the olive oil, until the herbs are fully saturated and covered by the oil, with a little extra on top (about 1 inch) to give room for the herbs to move and expand.
  • LABEL your jar: The name of your infusion, and the date.
  • Every day, visit your jar and give it a shake to encourage the infusion process. Notice the color of the oil, notice the herbs. There’s medicine in those moments too.
  • 6 Weeks Later: Strain out the oil and store the herbal oil in a labeled jar.
  • This herbal oil can be used directly on the skin or used to make a balm.

Tips for using a body oil

  • Store the oil in a bottle that is easy to pour out for easy application. You can use a spray or pump bottle too.
  • Massage herbal oil onto your body DAILY.
  • Herbal oil can be used on the face as an oil cleanser to remove makeup.
  • Herbal oil can be used on the face as a moisturizer – but only use a few drops to moisturize.
  • If you have acne: olive oil may be too rich for daily use, instead, you can use grapeseed oil, which is also found in supermarkets. Or Jojoba oil is a good choice.

Please share what blend you’ll be making! #littlegreendot

March 25, 2020

DIY & Recipes  ·  Skin & Wellness
Resourceful Remedies for Dry Hands

“Help, my hands are dry from so much sanitizer use! ”

Last week, I would have told you to go buy some shea butter, mango butter and cocoa butter and make a whipped body butter…
But this week, it’s not that simple. The coronavirus disrupted normal life. Online orders are delayed. Going out for cocoa butter is not an essential. Finances are strained. Yet your hands are dry and hurting – and you need relief. 
So I’m dedicating this article – and the next several recipes – to resourceful remedies: using the most accessible, basic kitchen ingredients to support your skin health and overall wellness.

Resourceful kitchen pantry remedies for over-washed, dry hands:

OLIVE OIL: it’s abundant, inexpensive and specifically supports DRY skin. Many herbal remedies, especially the more traditional recipes, use olive oil because its accessible, shelf-stable and highly nourishing for the skin. Olive oil can be used directly on the skin head-to-toe, it can be infused with herbs and poured into a bath. It’s also a top choice for making soap.
Olive oil is very high in oleic acid, about 75%. Our own sebum naturally contains oleic acid, so it’s very compatible. Oils high in oleic acid are good choices for dry skin because these oils coat the skin to protect from damage and moisture loss. Olive oil is also high in phytosterols, which attracts moisture to the skin. *Other options: Avocado oil or Ghee.

How to Use Olive Oil for Dry Hands
When over-washing and sanitizing is drying out your hands, you want to make sure that your moisturizing more often.
Keep a bottle of oil by your sink. After every time you wash your hands, apply a few drops of oil and massage it in. You also want to do this before every shower, again massaging the oil onto your hands.
This supplements your skin and creates a protective shield so that your skin doesn’t become dry.

HERBS: anti-inflammatory herbs can help to soothe the skin, while mucilage rich herbs can help to hydrate the skin. And you might just have some herbal tea in your pantry that you can use to make your own hand mask treatment. 

  • If your hands are inflamed: Chamomile
  • If your hands are hot and burning: Lavender
  • If your hands are dehydrated: Marshmallow Root, Mullein and Slippery Elm. Wait, I don’t have that in my pantry? Well, if you happen to have an Herbal tea blend for Sore Throats & Coughs (like this), often they contain mucilage rich herbs, look at the ingredients. You can also use Flaxseed.

How to Use Herbs for Dry Hands
In the blender, blitz your herbs with an equal amount of rolled oats to make a fine herbal powder. Oats are soothing but also gives a creaminess to this treatment.

  • 1/4 cup herbs (one herb, or a mix)
  • 1/4 cup rolled oats

If kept dry, you can store this blend in an air-tight container for 3 months.
To make a treatment, combine in a bowl, 1 TBSP of herbal powder with 1/4 TSP of olive oil and droplets of water until it forms a creamy consistency.
Apply this mixture onto hands and wear it as a hand mask. Remove with water, you hands will feel transformed.

These are simple, but good remedies. And they demonstrate just how effective herbal skincare is. This is a time for us to get hands on and be resourceful. But you know what – that’s a skill that will not only help you today – but will carry on to help you always.

March 20, 2020

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