I hope 2026 brings everyone what they need: closer to God, peace, determination - whatever it is, I hope it happens. 

With the storm having come and gone I feel myself yearning to be out in the woods again; to feel the crisp winter air fill my lungs, the frost nip at my skin and to hear the silence that overcomes the woods at the cottage. I long for the crunching of snow beneath my boots as I keep an eye out for pine to make tea on my walk. To be alone but not feel alone as I walk on, knowing what's in those woods with me as we give each other space.  

I also want it to be spring in those same woods...up the ridge and down the hollows, documenting. Until then, let's talk about my latest request.

I won't deny that since the beginning of my studies as an herbalist I have been more intrigued by "walking the line" with alkaloids, the dangerous dance around glycosides, as well as the practical uses of tannins than I have ever given thought of flavonoids. This doesn't mean that I love taking risks, more like I find therapeutic margins to be fascinating when it comes to otherwise ignored or possibly misunderstood herbs. Flavonoids are not usually so focused on or have that "wow factor" that impresses or intrigues a young herbalist. So when I finally decided to buckle down and do research on yet another common request regarding herbs and their effects of blood sugar (specifically on lowering it) you can imagine how I was taken by surprise to find that it was indeed the flavonoids time to shine. 

Now I do not (nor have I ever) had diabetes or any issues regarding blood sugar yet I do have experience with "bitters". Those are herbs that stimulate the digestive system, causing easier digestion due to secretion of gastric juices and may lead to an increased appetite. I used them in my training as a runner when I started dropping in weight but had lost my appetite. In that experience (as best as I can put it) my body had begun "eating itself".

Why is this relevant? 

​I was then working my day job as a daycare teacher and one particular mid-afternoon I must've missed my lunch as I was considerably hungry. I began snacking on the box of horehound candy that I had brought for a customer that never showed. Before the end of the hour, I had eaten the entire box and at that point had become ravenous. It was more than hunger as I felt lightheaded. Smacking myself on the forehead I had realized that horehound was a bitter and a box had kicked up my digestive juices with a furry. Looking at it now through a different lens, even though the candy was covered and made with pure cane sugar, it could have had some effect on my blood sugar levels. That is purely speculative as I had no way of testing it. 

As I did research for this post, I came across some eastern herbs and others that could be helped. I like keeping things simple or accessible so if there's a common herb that can do what an exotic does I'd like to choose that first. I remembered that experience with horehound and I was prompted to search if the herb had any significant levels of flavonoids. The answer? Emphatically yes, it does!

If you visit my previous post, Walking the Line, you'll learn that flavonoids "give plants and berries their bright colors and flavors and have their (typically) gentle medicinal use." That is all I had stated but now I will elaborate. 

Flavonoids have more gentle affects in most areas than the more brash constituents like alkaloid or glycosides. Diets consisting mostly of fruit and vegetables are considerably high in flavonoids. Flavonoids are also in beverages like tea, wine and even cocoa. I'm sure many of y'all have been marketed to in one way or another the antioxidant effects of green tea. 

I could really get into the weeds on the different types of flavonoids and their structures but this is not a scientific journal and I should really keep it simple. While flavonoids have many benefits to them, here are two important effects of certain flavonoids: 

• Antioxidant flavonoids protect cells against oxidative stress and help with neutralization of free radicals from our environment (skin care community think "aging"). They are also anti-inflammatory. 
• Because of their protection against oxidative stress and their effects on free radicals, flavonoids are also beneficial for neurological and cardiovascular health. Studies have shown that they can help against disorders such as Alzheimer's and Parkinson's.

For this post I want to highlight the effects of flavonoids found in the horehound species that act as hypoglycemic: luteolin, apigenin, and quercetin.

I poured through multiple studies and found that horehound had been consistent in lowering glucose levels, some results are marginal as 50%! (Click here if you want to check out that particular study for yourself.) I'm not saying that is the "50% reduction" is the result you would get after drinking a cup of the tea or swallowing a capsule of it, but it is fascinating is it not? The flavonoids act as hypoglycemic (the ability to lower glucose levels) my increasing insulin sensitivity thus enhancing the metabolism of glucose. 
Not only that but the flavonoids also help with cholesterol levels. (A nod to my last post as well.) 

Here are a few other herbs that have similar effects of lowering glucose levels: 

• gurmar Gymnema sylvestre
• parsley Petroselinum crispum
• fenugreek Trigonella foenum-graecum
• cinnamon C. zeylanicum ​

There are many herbs with flavonoids that have effects on glucose ranging from limited to excellent. I would suggest looking into them for yourself and find if they would benefit you. Always be mindful of any contraindications between the medication you might be on or health disposition and the herbs. 

If you decide to add horehound into your daily health regimen you can take as a tea or supplement form. It's a bitter herb, as anyone who has tried the true candy would know, so not everyone would find the tea as bearable. (It's better than the lavender I was choking down!) I do not suggest taking the candy as a supplement for lowering glucose levels, so if the tea is not your forte then try taking it as a capsule. You can also add those other herbs into your diet through culinary purposes, as a tea, or in supplement form. 

Let me know if you try any of these herbs, especially the glorious horehound, and what your results end up to be! Comment below or contact me on social media. 

Sources:

Boudjelal A, Henchiri C, Siracusa L, Sari M, Ruberto G. Compositional analysis and in vivo anti-diabetic activity of wild Algerian Marrubium vulgare L. infusion. Fitoterapia. 2012 Mar;83(2):286-92. doi: 10.1016/j.fitote.2011.11.005. Epub 2011 Nov 9. PMID: 22100836

Aćimović M, Jeremić K, Salaj N, Gavarić N, Kiprovski B, Sikora V, Zeremski T. Marrubium vulgare L.: A Phytochemical and Pharmacological Overview. Molecules. 2020; 25(12):2898. https://doi.org/10.3390/molecules25122898

Elberry, Ahmed Abdullah et al. “Methanolic extract of Marrubium vulgare ameliorates hyperglycemia and dyslipidemia in streptozotocin-induced diabetic rats.” International Journal of Diabetes Mellitus 3 (2015): 37-44.

Rodríguez Villanueva J, Martín Esteban J, Rodríguez Villanueva L. A Reassessment of the Marrubium Vulgare L. Herb's Potential Role in Diabetes Mellitus Type 2: First Results Guide the Investigation toward New Horizons. Medicines (Basel). 2017 Aug 2;4(3):57. doi: 10.3390/medicines4030057. PMID: 28930271; PMCID: PMC5622392.

Salam SGA, Rashed MM, Ibrahim NA, Rahim EAA, Aly TAA, Al-Farga A. Phytochemical screening and in-vitro biological properties of unprocessed and household processed fenugreek (Trigonella foenum-graecum Linn.) seeds and leaves. Sci Rep. 2023 Apr 29;13(1):7032. doi: 10.1038/s41598-023-31888-y. PMID: 37120447; PMCID: PMC10148852

Chang CL, Lin Y, Bartolome AP, Chen YC, Chiu SC, Yang WC. Herbal therapies for type 2 diabetes mellitus: chemistry, biology, and potential application of selected plants and compounds. Evid Based Complement Alternat Med. 2013;2013:378657. doi: 10.1155/2013/378657. Epub 2013 Apr 4. PMID: 23662132; PMCID: PMC3638592.

I hope the holiday season is treating you all well. This has been a subject consistently brought up by a number of people around me so finally I'm writing on it. I had a friend ask me about non-alcoholic fatty liver disease and herbs that have been shown to help support healthy liver detox and regeneration (well, she didn't put it that way but that's what she needed to be looking for). While researching it I came across a topic of certain herbs high in alkaloids supporting healthy cholesterol levels. That intrigued me because I was already supposed to be working on a consultation of strategies to lower cholesterol through lifestyle changes and supplements (namely herbs) for another friend.

WARNING: Before using any herb always do your research on how it may affect you and any medications you may be on. Always seek advice from your doctor if you have concerns on contraindications of your medicine. If you end up ingesting something toxic or that will cause issues with your medicine please seek emergency medical help right away. 

Herbs contain different chemical structures and here are just a few examples of the many of them:

• Flavonoids - These give plants and berries their bright colors and flavors and have their (typically) gentle medicinal use.
• Tannins - Most common examples are acorns and the husk of walnuts and common use as a chemical for tanning hides. (Click on the link for a separate blog post on walnuts.)​
• Cardiac glycosides - These have a strong effect on the walls of the heart and have been used in research for congestive heart failure. I'm fascinated by glycosides actually and common herbs containing this specific type are lilly of the valley Convallaria majalis, milkweeds Asclepias spp., and star of Bethlehem Ornithogalum narbonense. 
• Cyanogenic glycosides - These glycosides release cyanide! (Hence the "cyano"genic.) Many people in my circle have heard my thoughts on apple seeds and the fact that they contain cyanide but reality is that they contain a cyanogenic glycoside amygdaline. The apple seeds (and it takes quite a bit of them) would have to be pulverized or crunched up and then during the digestion process would release the chemical. Other examples would be the elderberry Sambucus nigra (cooked or processed elderberry products are fine) and even flaxseed. 

Not all chemicals in the same group are equal in strength. Some take less to harm and others more - that's where that "medicinal margin" comes into play. That's why ingesting some apple seeds won't necessarily harm you quite like ingesting a similar amount of nightshade. 

Alklaloids: These are chemicals in plants that range from barely harmless to deadly.

It's important that herbalists (and even those just dabbling in basic at-home herbalism) learn about the basic chemicals of the plants because (as you can see so far) each chemical has a purpose. You also want to make sure not to put two plants together in a formula that has chemicals that counteract and cause harm.

Here are just a few of the benefits alkaloids can have on the body:

• anti-inflammatory
• improve focus
• anti-microbial 
• improve digestion (click here to read about alkaloids found in ginger.) 

When I think of plants high in alkaloids I think of herbs like nightshade Solanum nigrum (tropane alkaloids), the poppy Papaver rhoeas (narcotic alkaloids - this plant contains opium which can then be made into morphine), the tobacco plant (nicotine alkaloid). You might not be aware of this but you might actually take an alkaloid daily! Are you a coffee or a green/black tea drinker? Then you are taking in my favorite alkaloid: caffeine (xanthine alkaloid). 

According to Brittanica's website some animals have been found to contain alkaloids and listed the two examples as "New World beaver (Castor canadensis) and poison dart frogs (Phyllobates)". That makes sense considering what happens to you if you mess around with the frog. I remember seeing them up close while we were doing research in Costa Rica, they were beautiful. Now the beaver? Um that's news to me...

Ok, notice how I said that plants container higher amounts of alkaloids tend to have a smaller medicinal margin (limited use) than most other plants that don't? Well there's a reason: the side effects may sometime outweigh the benefits so use with caution.

Some side effects may include:

• Cardiovascular distress (ever had too much caffeine?)
• Gastrointestinal issues (upset stomach, vomiting, etc)
• Neurological problems (seizures, paralysis, coma) 
• Death 

Like I had previously stated: this had all begun as a "research rabbit hole" that started as fatty liver disease and has stretched into lowering cholesterol. (Also: possible effects on osteoporosis treatment? More on that soon...)

The chemical in question for this research is known as berberine (a benzylisoquinoline alkaloid). Here is a list of plants commonly used for their berberine alkaloid:

• Common barberry Berberis vulgaris
• Oregon grape plant Berberis aquifolium
• Goldthread Coptis chinensis
• Goldenseal Hydrastis canadensis (I'm really excited to hopefully identify this out on my property this coming year!) ​

Berberine is used in eastern medicine as an antidiabetic herb. Studies show that berberine may provide minor weight loss benefits, being a side affect of the main benefits: lowering lipids and reducing glucose levels. 

Berberine was also shown to increase calcitriol levels (over 59% increase!). After looking separately into calcitriol I found it to be a form of Vitamin D3, helping with bone health and regulation of hormones. Because of how calcitriol levels affect the body it leads me to consider berberine may have positive effects on those with hyperparathyroidism, kidney issues, and may improve bone health through regulation of calcium levels. It was shown to be possibly beneficial as a potential aid in treatment of osteoporosis. (I'll be doing further research on that for another friend.)

While berberine was not shown to lower cortisol levels it still can help regulate hormones through increasing the calcitriol levels. It's well known that stress and hormone fluctuations can negatively affect weight and so it makes sense that there might be a correlation between hormone regulation, lowering cholesterol and blood sugar regulation resulting in that weight loss (no matter how minor) and that being a reason why berberine is heavily recommended for such purposes in eastern medicine.

Berberine is generally considered a safe substance and you may decide to use a berberine supplement in your holistic regimen and possibly not experience any side effects. It's still important for me to list the possible side effects of berberine, whether they are brought on by overuse or sensitivity:

• ​nausea
• abdominal pain
• headaches
• diarrhea

Also, if you are taking medications that are for the liver or glucose regulation you should check with your doctor if this herb is right for you or if it may contraindicate.  

In truth, I'm sure you've heard it before: lifestyle changes are best for managing cholesterol. Fad diets and "miracle" supplements may have some affect but there's no real fix quite like getting down to the main factor which is almost always lifestyle habits. (Yes, I am aware there are conditions where this is not the case.)

• Eat healthier: less trans fats, less meat and more vegetables. Mediterranean food is a great example on a healthy lifestyle choice in diet. 
• Exercise more: weight management is important for helping lower cholesterol. 
• Avoid alcohol and smoking.

If you're interested in adding an herbal/supplemental regimen to your new lifestyle changes be sure to give berberine some research to see if it may be right for you. 

Sources: 

Lin SX, Curtis MA, Sperry J. Pyridine alkaloids with activity in the central nervous system. Bioorg Med Chem. 2020 Dec 15;28(24):115820. doi: 10.1016/j.bmc.2020.115820. Epub 2020 Oct 16. PMID: 33120080; PMCID: PMC7561606.

Hu Y, Ehli EA, Kittelsrud J, Ronan PJ, Munger K, Downey T, Bohlen K, Callahan L, Munson V, Jahnke M, Marshall LL, Nelson K, Huizenga P, Hansen R, Soundy TJ, Davies GE. Lipid-lowering effect of berberine in human subjects and rats. Phytomedicine. 2012 Jul 15;19(10):861-7. doi: 10.1016/j.phymed.2012.05.009. Epub 2012 Jun 26. PMID: 22739410.

Pizzorno J. Thinking About Berberine. Integr Med (Encinitas). 2023 Nov;22(5):6-8. PMID: 38144162; PMCID: PMC10734964.

Hu Y, Ehli EA, Kittelsrud J, Ronan PJ, Munger K, Downey T, Bohlen K, Callahan L, Munson V, Jahnke M, Marshall LL, Nelson K, Huizenga P, Hansen R, Soundy TJ, Davies GE. Lipid-lowering effect of berberine in human subjects and rats. Phytomedicine. 2012 Jul 15;19(10):861-7. doi: 10.1016/j.phymed.2012.05.009. Epub 2012 Jun 26. PMID: 22739410

I'm back from my own granted maternity leave, y'all, and with a blog request! I received an email requesting a blog post on olive trees and I'm so excited to start off my blogging once again with this amazing topic. Let's get started!

I actually own an olive tree, so when I received this topic request I thought "how appropriate!" I purchased this gal about two years ago at a Krogers around Easter time. I didn't buy it with anything other than the absolute cool factor that it came with but there are quite a few reasons you should appreciate the olive tree.  

The olive tree has such a rich history, I'm reminded of the Greeks and of Bible times. From Biblical references to modern day use of its oil and fruit, there are many things that come to my mind when I look at my tree sitting here in my livingroom. What comes to your mind when you think of the olive tree?

Before I begin, check out this cool infographic about the olive tree from trees.com:

As an herbalist, how would/do I appreciate the olive tree?
​ 
As many who have visited know, I keep my tree indoors beneath a grow lamp. She sits pretty right by a window, my pomegranite tree across from it. Having plants indoors benefits your air quality, you just can't beat keeping an abundance of plants in your home. (And don't worry about being the perfect plant mom, I most definitely am not. Dry edges from forgetful lapses in watering and the occasional over due need for repotting exists quite often for me.)​

The olive tree has been quite easy for me to take care of. Some plants need more care than others, my olive tree has withstood abusive goats when I had it outdoors (I might've ugly cried when I found it stripped of most of its leaves and hanging out of its pot), forgetfulness in care, and toddlers. It shows quite a resilience that I need in my life.

Next, there's no doubt that y'all know I obviously use olive oil in some of my herbal products. My most know product with olive oil in it are my herbal salves. While there are a variety of oils and how you should use them all differently, I'm partial to olive oil. Sure, it's a cheaper oil to use but mostly it's nastalgia for me.

I grew up with a mother who was obsessed with all things Italian - the cooking, the music (Andrea Bocelli was a crush of mine), etc. I'd watch Lidia Bastianich's show on Saturday mornings and dinner was usually something amazing that Mom had seen in some Italian cookbook or show. Due to being able to sing every song on Andrea Bocelli's Vivere album I was interested in the language.

I recall my mom telling me that Italians would often wear olive oil on their skin for moisturizing and protection. It actually has properties that help slow the damage and aging of skin, as discussed here in this study. So I use olive oil in some of my salves, not just because it's a great carrier oil but also because it's part of my past.

...and no, unfortunately I'm not Italian...

Many use olive oil for cooking, and as you now know skincare, but what about ingesting it raw? And I don't mean as a salad dressing. 

The Mediterranean diet has been clinicaly proven to positively affect heart health. It's a healthy fat to incorporate into your meals and when taken as a supplement it can help blood pressure and overall cardiovascular health. It is to be used a preventive measure of course, but I found this article on a study done with rats interesting as it was geared towards the children of diabetic rats.

Interested in incorporating this amazing plant in your life? Whether or not you're much for olives (and boy I am), here are some tried and true ways you can use olive oil:

• taken raw as a supplement for heart health, blood pressure, and even cholesterol
• used as a moisturizer on your skin
• some use it for hair masks, but my hair wouldn't do well with that
• infuse it with mullein and made your own ear ache relief oil

How do you use olive oil? Are you going to try something new with it? Comment below and let me know!

It may not seem like I am, but I do try to be very private about most stuff happening in our life here at the cottage. When I go "off the radar", y'all can expect it's due to putting my attention to matters at hand. I will share, though, the main reason I've been absent: I earned my licensure in insurance!

Studying for my licensure in insurance was a wee bit intense, I was terrified I wouldn't pass. Then, when I did, I needed a break so I took some time off from The Healer's Nook. Wanting to protect myself against burn-out, I watch for warning signs of mental fatigue and try to take a step back for clarity. This can help retain and refresh my inspiration and creativity. I'm really proud of myself for maturing enough to recognize when I need to take a step or two back, and to realize that I am on no one else's timeline or schedule but my own.

Actually, that's not necessarily true. My garden plans for the next year usually start at the end of the current harvest. What I could've done better, did or didn't like is usually stored away as the wheels start spinning for next year's garden. January is when I bring my seeds out and start drawing up my new garden's lay out. 

I've dabbled at container gardening (see this post), did some traditional plowed-style gardening, and finally raised beds. I want to get better at raised garden beds and container gardening, as I see them more fit to suit our needs. It's important to know what works best for you and to start out small. There's no shame in doing a little to learn a lot, I bit off way too much with our first garden here at the cottage. It was really three gardens! We had a pumpkin patch out front, our raised beds beside us, and our plowed garden in the back. Because I was new to the property, I had no clue how the shade and sunned areas of the yard would change with the seasons. We lost more hours of sun with the summer as the leaves grew on the trees. With my lack of knowledge, my yield was that of a smaller garden.

So now my goal every year is to increase the efficiency of my yield. 

After reviewing what I did and did not like about the last garden, I continue my planning with the companion plant layout. This is something I have to review every year as I don't seem to remember more than marigolds and tomatoes.

What is companion planting? Many plants actually help or hinder each other's growth. They can help attract pollinators or repel pests, and apparently some are theorized to improve quality and taste of other plants. There are plenty of charts you can find online for companion planting. The Almanac's website has a great post and chart on it here. I've seen some really pretty gardens out there that have been carefully cultivated with companion planting. 

So once I've laid out what I'm growing, how and where I'll grow it, I look up all the ways of how I'll process it. Some things will be used right away for dinner like kale cooked down into a side of greens for dinner. A lot of what I'll grow will be immediately processed as canned or frozen. 

With my newfound confidence in pressure canning, I do have a list of new things I'll be trying as well as my typical water bathed items. Here's my list on what I'll be growing and canning, we'll see if I get them all!

Plant list:

• Squash (Butternut, Acorn, & Summer)
• Cucumber
• Green Beans
• Peas
• Peppers (Bell or Sweet)
• Tomatoes
• Potatoes
• Beets
• Kale 

Canning list:

• Pickled Beets
• Pickles
• Green Beans
• Peas
• Tomato Sauce
• Diced Tomatoes
• Soups
• Chow Chow
• Banana Bread
• Jellies & Jams

I'm sure there's a lot more I'll be canning, and not everything on that list is stuff I'll can from the garden. The canning list is more overall from the garden, farmer's market, and stores. 

I also am going to try trellis gardening this year with my squash and such, to save room and increase efficiency.
​

Are you growing a garden this year? If so, what are your goals? With everything that is happening in the world, there's nothing better than having some control over your own food supply!

For my blog post on the best medicinal herbs to grow this year, click here.

Thanks for reading, y'all, and don't forget to comment!

From posts I've seen on Facebook to my piano students texting me, I've noticed a lot of people are getting sick. That's typical for this time of year, even pre-2020, but even so no one likes to get sick. I definitely don't, and I currently have the best immune system I've ever had in my entire life!

I've posted in the past tidbits here and there for helping support your immune system. Here are some relevant posts that you should read:

• Your Immune System, Some Herbs, and a Few Thieves - This is a great post of mine detailing some popular immune system boosting herbs. Bonus: my homemade herbal version of Nyquil!
• Fire Cider - This is a "must have" in any household for the cold/flu season. There are tons of recipes out there for it, read mine in that post.

There are plenty of other posts that have included herbs beneficial for your immune system, but today I want to discuss a "road map" or a plan that will get you specifically focused on lifestyle changes beneficial for your immunity. 

Everyone has an opinion on what is best for your immune system these days, and most people are tired of the topic. I'm not gonna push any taboo treatments on y'all in this post, I assume people have heard enough to make up their minds on that subject. Instead, let's talk about what has always worked and what can help guard you against most illnesses - not just the one that most people are talking about these days.
​
So, what do you already know about immunity and your immune system? I assume most of us know how it works but to put it very basically: your body catches or gets introduced to something and learns to find it. (It's a bit more complicated than that but that's it in a nutshell.)

Like a boxer in a ring that is gearing up for a big fight, your immune system isn't going to fight very well if it's not in its best shape. What can you do to keep your immune system at its best?

Of course, you know I'm about to cite some studies. 

Exercise is so important when keeping on your health. No, I'm not talking about working out to lose weight - I'm talking about woking out to maintain health. This means there must be a balance - don't overdo and don't do too little. A walk once a month isn't considered "maintaining health", and a run 3x a day is probably not healthy for you either!

Did you know that it is believed by many that exercise can suppress your immune system? I didn't know that until recently! I'm honestly confused at how many come to that conclusion, and to be honest if you are one of the many that believe it please tell me why. I'm not judging, just very curious in that point of view.

I found a study that helped prove evidence of the opposite: exercise can, in fact, boost your immune system. Exercise can not only make you feel good, but is also found to "enhance in vivo immune responses to bacterial, viral, and other antigens." I'm quite impressed that it helps with that broad spectrum instead of just bacterial or viral.

Rest can be just as important as exercising. This is where balance comes into play. For me, exercising can help reduce stress sometimes and then othertimes I need to prop my feet up instead. You've got to know yourself, or start learning yourself at least. Read the signs of when it's time to trade between the two and don't beat yourself up for putting yourself first.

Sleep definitely comes into the equation here. If you're not taking breaks when necessary and getting enough sleep, your physical and mental health are going to negatively affect your immune system. Sleep has been closely linked to immunity activation and response. In this article, it goes into details supporting the importance of proper sleep and immune response.

Sleep deprivation is a very common problem today, and so figuring out how to adjust and what changes you need to make might be as simple as turning off any tech and going to bed earlier or as difficult as needing to see a doctor. Take it slow and start trying new methods of getting the amount of sleep you need.

Drink. Your. Water.
​
Even if you're not a pop or coffee drinker, don't be hydrating yourself with juices and teas. You need to be mostly hydrating with water. Your body needs to be properly hydrated to be its best. That's common knowledge, though. 

It's also common knowledge that if your diet is trash, your health is more likely to be trash. Eating mostly unprocessed, nutrient dense meals will give your body that final push it needs to perform its best. Taking a Flintstone a day isn't going to cover the nutrients you're missing when low nutrient, highly processed meals make up your day's diet. 

The biggest excuse I hear is the lack of time in the day to prepare a decent meal. Don't think I'm not familiar with where you're coming from - that used to be my life! Now I meal plan, and it really does help a lot. Also, if you're a snacker, buy healthier snacking options to keep around the house. I'm a huge fruit gal - smoothies usually start my day at any time of year and I will eat my weight in oranges.

I'm not lying, oranges give me life.

Check out this interesting study on how diet can affect your immune system and the body's inflammation. 

Finally, take your daily vitamins and try supplementing with some immune supporting herbs. (I would be remiss as a master herbalist to not mention them.)

I'll be linking blog posts that mention the immune system supporting herbs:

• Rose Hips
• Echinacea and Elderberry 
• Mulberry
• Lemon, Garlic Thyme, & More​

​I love using my blog as a resource!

In this post, I have laid before you the basics in supporting your immune system. Not every body is built the same, but mostly functions similarly. Let me know if you have adopted any of these methods in the past and if you've seen improvements. I know I have!

Stay safe y'all.

Resources:

Campbell, J. P., & Turner, J. E. (2018). Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Frontiers in immunology, 9, 648. https://doi.org/10.3389/fimmu.2018.00648
​
Besedovsky, L., Lange, T., & Haack, M. (2019). The Sleep-Immune Crosstalk in Health and Disease. Physiological reviews, 99(3), 1325–1380. https://doi.org/10.1152/physrev.00010.2018​

​Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6), 1562. https://doi.org/10.3390/nu12061562

t's that time of year where all of us gardeners, homesteaders, farmers, etc pull out their seed packets and charts. We start around January, reviewing what we did in years past and what we want to see this year. From our dream plant wish list to the yearly necessities (tomatoes, basil, etc), we are always learning, planning, and doing.

This year I am going to keep it scaled back. I will be focusing on maximizing my raised beds vegetable yields, some container gardening, and really finessing my herb garden. As a master herbalist, I don't just grow herbs for culinary purposes but as medicine also. 

First, it's always nice to be as connected to your food/medicine's origin source as possible. Less processing and direct sourcing can be more beneficial to the product's quality and potency. Also, there's something healing in itself when you are connected to your food and medicine as you nurture it and cultivate it from the Earth for yourself. This can cause us to be more appreciative of it, less wasteful, and gives you a sense of accomplishment.

Second, having it almost guaranteed and on demand is more desireable than heading to the store just to find they may not have what you need. It's no secret that supply shortages have hit almost country wide. I went to the Dollar Store a few weeks back and saw that the shelves were starting to look more bare. They usually have an entire row just for cough drops and surprisingly there were about only 5 bags available. This can be due to any number of reasons:

• the trucks being late for delivery or having less to deliver (which I was told by an employee is becoming more common),
• more people buying them because they are sick,
• or the manufacturers are producing less.

A few years ago the majority of the population would scoff at us "preppers", now more of them are warming up to the idea.

So, what can you do to start preparing and protecting yourself against the risk of not finding what or how much you need at the store? Sure, cough drops don't grow on trees but I can tell you what herbs to grow to make your own cough drops from. 

That's why y'all follow me, right?

If I'm being real with y'all, it was hard narrowing it down to only ten. While each of these herbs may share a medicinal virtue or two, I chose each one specifically for one purpose that it is strongest for (which I will list first in the medicinal uses).

Let's get started!

Are you going to plant your first herb garden this year? Or perhaps you already have one but are missing some herbs from this list, will you add them to your plans? Comment below and let me know if you plan on doing this! 

Wanting to process them after you've grown them? Check out this blog post for drying herbs, and this one for storing them!

Currently watching the snow fall here at the cottage. It's beautiful, but as I get older I'm realizing I prefer warmer weather. What happened to that winter loving gal? She grew up.

Don't grow up, y'all - it's a trap.

Part of growing up for me, however, was realizing that sometimes no matter how hard you try to do all the right things life doesn't always go your way. As a child, I was very sick. To put it briefly: I had a very weak immune system and that wreaked havoc in my physical being. 

So when I was called to be an herbalist, I wanted to help people take control of their health and better my own. It's all about options, being knowledgeable about what is available to you and how you can prevent further health issues through a healthy lifestyle.

Sometimes, God and genetics have different plans than you.

As an herbalist, and this is very controversial to say in my field, I'm not against allopathic medicine. We need it, there's a reason God gave us the ability to advance as a society in medical technology and knowledge.
​Like everything, though, allopathic medicine may not need to be our first option and can even be abused - such is the opioid crisis. 

So now I had to figure out a change of lifestyle for my thyroid and do right by my health so I could continue to help others. That's mainly why I had to shut down shop in early 2020. I had a whirlwind of personal things to tend to.

Now I'm ready to share what I've learned with you!

First thing: you may be more susceptible to developing a health issue if it's in your medical history. Being aware of what your family's medical history is can give you the ability to make better, educated choices when it comes to your own lifestyle and health. With that being said, if hypothyroidism runs in your family then maybe this post will help you make better decisions regarding a preventive lifestyle.

Next, be aware of the many symptoms of hypothyroidism. The thyroid affects every single cell in your body and knowing that it's not surprising that the symptoms are so varied! Symptoms include, but are not limited to:

• ​depression
• thinning hair
• headaches
• fatigue
• body aches
• trouble losing weight / maintaining healthy weight
• brittle, thin nails
• dry skin
• cold natured
• developing a goiter

According to the NIH, about 5 out of 100 people are affected by hypothyroidism and women are more likely to have it than men. The majority of people diagnosed with this disease have an iodine deficiency. This used to be an overwhelming cause of hypothyroidism in the majority of Americans back in the early 1900's. Then start of adding iodine to salt to help lessen this deficiency was started in Michigan in the year 1924. Since many Americans have started getting away from using iodized salt (myself included as I have always preferred pink Himalayan salt), iodine deficiency is making a comeback. 

Even though the symptoms I listed could be related to any number of other health issues, it's always a good idea to have your thyroid levels checked - especially if it's in your family's medical history!

So what can effect your thyroid health? I, myself, just had to find out after getting diagnosed.

"What did I do wrong?" 

Again, I was blaming myself for something that was already pretty much destined. What could I have done differently, though? And how was I to manage my lifestyle as to not make it worse? After weeks of diving into books and online sources (thank goodness I kept all of my textbooks), I did draw up a pretty decent game plan for managing my thyroid health from then on. 

Let's talk about "goitrogens". Goitrogens are substances that negatively affect your thyroid. I wasn't shocked to find chemicals like fluoride on the list, but boy was I so surprised to find out how many "healthy" things negatively affected the thyroid as well! 

2. Certain Chemicals

Using products that contain goitrogenic chemicals will over time wear down your thyroid health. For instance, fluoride is harmful to thyroid health and those that have water that has fluoride in it, toothpaste, and other products containing it may have negative effects from it. There are other chemicals found in every day products like mattresses and even fertilizers that can harm your thyroid, you can find those here. 

​3. Your Medications

There are a number of pharmaceutical drugs that can also be negative to your thyroid health.

• Drugs that are used to treat hyperthyroidism can inadvertently cause hypothyroidism if used incorrectly and not monitored. 
• Lithium, most commonly used to treat bipolar disorder, can also lead to hypothyroidism. 
• Amiodarone, used to treat heart ryhtym disorders, has been shown to be a possible cause of both hypo and hyperthyroidism. This is likely due to its iodine content. 
• Glucocorticoids, much like cortisone and prednisolone, may lower thyroid levels.

Those are just a few that could affect your thyroid. If you have questions about your medications effects on your thyroid talk to your doctor.

Being aware of what you eat, what chemicals you take in, and even your medications can be beneficial to your thyroid.  What are some other lifestyle changes you can make?

Incorporating exercise can be beneficial to stimulating thyroid function and lessening symptoms. 

As an herbalist I would be remiss not to mention thyroid friendly herbs that you can supplement in your daily routine. Here are my top two favorite herbs for thyroid support:
​

​Hopefully this post has got you thinking about your own health regarding your thyroid. If you would like a post relating to hyperthyroidism, comment below and let me know!

Sources:
​
Shen HY, Li LZ, Xue KC, Hu DD, Gao YJ. Antitumor activity of fucoidan in anaplastic thyroid cancer via apoptosis and anti-angiogenesis. Mol Med Rep. 2017 May;15(5):2620-2624. doi: 10.3892/mmr.2017.6338. Epub 2017 Mar 16. PMID: 28447753.

Panda S, Kar A. Changes in thyroid hormone concentrations after administration of ashwagandha root extract to adult male mice. J Pharm Pharmacol. 1998 Sep;50(9):1065-8. doi: 10.1111/j.2042-7158.1998.tb06923.x. PMID: 9811169.
​
28 May 2015  By Sallianne Kavanagh & Priya Boparai. “Thyroid Dysfunction and Drug Interactions.” The Pharmaceutical Journal, 12 Feb. 2021, https://pharmaceutical-journal.com/article/ld/thyroid-dysfunction-and-drug-interactions. 

​Haugen, Bryan R. “Drugs That Suppress TSH or Cause Central Hypothyroidism.” Best Practice & Research. Clinical Endocrinology & Metabolism, U.S. National Library of Medicine, Dec. 2009, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2784889/#:~:text=A%20small%20subset%20of%20medications,in%20the%20thyrotrope%20or%20hypothalamus. 

When people hear "licorice" they usually think of the candy, and boy don't they have an opinion on it too! There's a divide on whether or not licorice candy is delicious as big as the divide of whether pineapple belongs on pizza. I'll admit to liking the taste of black licorice - it's so good! I also like pineapple on pizza so take from that what you will.

(Side note: did you know that most licorice candy is actually made with anise and not licorice at all?)

However, when I think of licorice I don't think of the sweet treat. Instead, I think of a delicious tea helping soothe a sore throat. 

Licorice root is actually a widely used ingredient in many products. Not only can in be found in many different blends of tea at your local grocery store, but it can also be found in the following:

• toothpaste
• tobacco
• chewing gum
• select skin care products
• select drinks
• select sweets

All around the world, from the spice trade in Asia to the use of it even in our own early colonial history here in the United States, licorice has been a staple. While sassafras was the main root in root beer, licorice was added for flavor.

Pharmaceutically, licorice root was used for treating liver diseases, sore throats, and rheumatism as well as a variety of other diseases and ailments that may or may not have been accurate.

Licorice is still as popular today in many ways as it was back then. While there may not be anyone so in love with the plant that they're requesting it on their deathbed much like Napoleon, people may find themselves using it often and not even knowing it. (If you do love licorice as much as that, perhaps in it's candied form, then by golly good for you.) As I stated above, it can be found in some of our most used daily products without us even realizing. In the alternative medicine community, licorice root has definitely earned a place on the apothecary's shelf.

Licorice Glycyrrhiza glabra L. has a variety of proven medicinal benefits.

1. ​Demulcent - Licorice contains a mucilage (a gel like substance) that helps sore throats. I often use either licorice root or marshmallow root when treating a sore throat, and usually blended with another herb like yarrow.
2. Anti-Inflammatory - This herb has anti-inflammatory actions much like cortisone. This is due to the Glycyrrhizin acid found within licorice. I keep this in mind when using it. If someone is feeling inflammation due to a virus (as you'll see next) or so, it is a handy herb to use.
3. Antiviral - You can find many studies online that have been done to show the powerful effects licorice has against viruses. In one study done on monkeys by virologist Jindrich Cinatl, licorice extract given consistently in large doses pretty much negated the SARS virus. Other studies show extracts of licorice are effective against the herpes simplex virus. I consider this when creating a formula for a client who may have viral symptoms.
4. Antibacterial - As with all herbs, different parts of the plant are used for various purposes. In licorice, it turns out both the root and the leaves have antibacterial properties that slightly differ per bacteria. A study showed that extracts made of the roots and the leaves separately showed ability to inhibit growth of select gram-positive bacteria, while an extract of the leaves alone were able to inhibit growth of certain gram-negative bacteria. It was even fascinating to find the study noting that while the bacteria Staphylococcus aureus has become resistant to many forms of allopathic antibiotics, licorice showed the ability to affect it. 
5. Nootropic - Licorice may help increase cognitive functions, it may be a memory supporting herb. In a study done on the effects of licorice root and neuroinflammation, mice were injected with the toxin Lipopolysaccharide. This is derived from gram-negative bacteria and is the way the scientists induced neuroinflammation in mice for the scenario of this study. They then tested the ability of licorice extract through a variety of tests including a Morris water maze test. In short, they found that the licorice not only helped with cognitive function and memory but also helped the neuroinflammation

​
Some other uses for licorice include but are not limited to being a laxative as well as an analgesic (pain reliever).

​Licorice root is an herb I use quite often during the cold and flu season. Since licorice is a root, you will want to make a decoction for optimum medicinal potency. However, it is still delicious blended into a tea, and still somewhat effective even at that.

WARNING: Licorice has been proven to effect your electrolytes, lows potassium and may raise blood pressure. Always consult with your doctor prior to starting an herbal regimen. Pregnant and breastfeeding women should not use licorice root, especially in large, consistent doses.

Sources:

Health topics A-Z. PeaceHealth. (n.d.). Retrieved December 22, 2021, from https://www.peacehealth.org/medical-topics/id/hn-2122006#hn-2122006-how-it-works

Patel, P., Aknouk, M., Dawson, A., Aya, A., Kanukuntla, A., Kata, P., & De Dona, A. (2021, July 18). How Much Is Too Much? Exploring Pseudohyperaldosteronism in Glycyrrhizic Acid Toxicity From Chronic Licorice Root Consumption. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8369979/. 

Vallejo-Garcia , V., Barrio-Rodriguez, A., & Heras-Benito , M. (2021, September). Acute myocardial infarction and severe hypokalaemia due to liquorice consumption during COVID-19 confinement. Retrieved from https://pubmed.ncbi.nlm.nih.gov/33715981/. 

Pompei R, Flore O, Marccialis MA, Pani A, Loddo B. Glycyrrhizic acid inhibits virus growth and inactivates virus particles. Nature. 1979 Oct 25;281(5733):689-90. doi: 10.1038/281689a0. PMID: 233133.

Pilcher, H. R. (2003). Liquorice may tackle SARS. Nature. https://doi.org/10.1038/news030609-16 

Adianti, Myrna et al. “Anti-hepatitis C virus compounds obtained from Glycyrrhiza uralensis and other Glycyrrhiza species.” Microbiology and immunology vol. 58,3 (2014): 180-7. doi:10.1111/1348-0421.12127

​Wang, Liqiang et al. “The antiviral and antimicrobial activities of licorice, a widely-used Chinese herb.” Acta pharmaceutica Sinica. B vol. 5,4 (2015): 310-5. doi:10.1016/j.apsb.2015.05.005
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Irani, Mahboubeh et al. “Leaves Antimicrobial Activity of Glycyrrhiza glabra L.” Iranian journal of pharmaceutical research : IJPR vol. 9,4 (2010): 425-8.

Cho, Min Ji et al. “Comparison of the effect of three licorice varieties on cognitive improvement via an amelioration of neuroinflammation in lipopolysaccharide-induced mice.” Nutrition research and practice vol. 12,3 (2018): 191-198. doi:10.4162/nrp.2018.12.3.191

​As a homesteader I am all about making my own life easier. My goats are grain-trained (gasp!) for when they escape. Solar power is inexpensive, we love our solar electric fence. Having both a drilled well and a dug well for access is awesome, as well as having both an indoor toilet and an outdoor composting toilet. But gardening…gardening has its own tips and tricks you can take to make your life easier, and I found one that I love so far.

​There are the ups and downs to anything and, so far, I have not found many downsides to feed sack potatoes. I do know many of the downsides of planting potatoes directly into the ground! Issues like rot and pests can arise, not to mention all the hard work of planting and hoeing. Then, of course, there is the harvest. I have only planted potatoes once before this and it was directly in the ground last year. I wanted to figure out a way of growing them that would work better for me.

Harvest time is not here yet, but I feel that it is safe enough to say that this year’s potato yield will be easier and better than last year. I will update this post when it comes time to harvest so that you all know for sure. 

The pros I have discovered so far are as follows:

• Planting is much easier.
• Bags are movable in case you do not like the location.
• Weeding is pretty much not needed.
• No hoeing necessary.
• Because of the way most feed sacks are made, the bags will not hold water – easy drainage to help prevent rot.
• When harvest time comes, just dump the bag.

While hard to think currently (I will update if there are more that arise), here are the cons:

• Feed sacks or something like them are necessary.
• Chemicals from the feed sacks can leech into the soil.

​Honestly, that is all I can think of currently. I absolutely adore this method so far, so here is what I did and what you can do, too

Feedsacks
First off, just as the name would suggest, you are going to need feed sacks. We have livestock on our homestead so chicken feed, horse feed, and cracked corn are a regular thing for us to buy. Therefore, we had feed sacks to spare. If you are nervous about chemicals leeching into your soil, understandable of course, then you might invest in some burlap sacks or sacks made of some other natural material like hemp. 

Soil
Healthy, nutrient rich soil is the foundation to quick growth. I am getting the hang of building and using our compost, but I supplemented with store bought potting soil. Let me tell you what, I learned a thing! Not every soil type is equal. I accidentally bought potting soil that had woodchips in it and only placed it into one of my three bags. The bag that had the woodchip soil mix did poorly when compared to the others. 

Potatoes
And finally, you will want potatoes. No brainer.
You will want to cut them and let them scab overnight. 

Your bag will be rolled down low to where the soil covers the potato in it. I did one potato per bag, the eyes facing upward. Roll up the bag as you need to add soil. When all is said and done, come harvest time you should be able to simply dump the bag and find your potatoes!

Here's how it turned out!

If you took time to start drying herbs, or have been for some time, comment below your favorite herbs in your pantry. I’m curious to see what your favorite medicinal/culinary herbs are. Otherwise, let’s get started about proper storage. ​

​There are a few things you want to consider before you decide how you will store your herbs. Will they be in a cabinet or on an open shelf? What is the lighting situation? How much space do you have? Having lived in a tent, the Nook (basically a shed), a camper, and with others I understand maybe better than most that how you store something can greatly depend on where and how you live. Now that I live in the cottage, I have more space than I’ve ever had before. I’m currently testing the waters on how I want to store my herbs and what works best for me. What works best for you will likely be different. It might just be one of the following methods or a combination of methods. Either way, experiment and enjoy the process.

​Herbalists have been storing herbs in crocks and jars for centuries. I found a hilarious shirt on Etsy that said “Herbalists: hoarding jars since 10,000 B.C.” on it. Isn’t that the truth, though? Not every jar is created equal, though. There are many different jars you can store your herbs in, and different reasons why you would want to.

1. Mason jars:

• Easy to find because they are so common.
• If stored where there is direct light, use brown paper bags inside.
• Can be repurposed for canning veggies - dual purposed!
• Can write label directly on lid.

2. Apothecary jars (milk, cobalt, amber glass):

• Not very common, much pricier than mason jars.
• No need for brown paper, can set out pretty on shelves because of opaque glass.
• Needs a label on front so you know what is in it. 
• Very aesthetic, herbalist vibes all around. (Which is why this master herbalist has some, duh!)

3. Repurposed jars:

• Depending on what they are, may or may not need brown paper bag.
• Super cheap - old pasta sauce jars from the store, for example.
• Helps further conservation efforts by recycling, so you feel better as a good human.
• If the lid is damaged it can be hard to find replacements.

1. The bags they came in:

• Protects against light.
• Already labeled, (usually) very detailed about origin and species.
• When wildcrafting and growing your own of the same herb, reuse the bag!

2. Storage bags (like freezer bags):

• Quality varies depending on brand.
• Easily accessible and even cheaper than jars.
• Can be repurposed.
• Write your own labels and source.
• Usually clear so you need to keep in cabinet or drawer away from light.​

A weirdly huge selling point for us when we bought our cottage was the lack of cabinets and the abundance of shelves. My husband and I appreciate open shelves. If done right and kept tidy, open shelves can be a pleasing aesthetic. One positive factor is that you can see if you are running low or are out of anything.
​
There are downsides to having shelves instead of cabinets. If you are prone to clutter or are a messy person, it can be stressful to see all the time. Depending on where your shelves sit, especially if near a window, you also might have a hard time protecting your herbs from light. Those are just some factors to consider when choosing shelves.

 Cabinets are great to have for storing your herbs, protecting them from light and keeping the room looking tidy. When we lived in the camper, we had a long cabinet that ran alongside the ceiling. It kept the sight of my bags of herbs hidden, but I found myself taking a lot of the bags out in order to find anything. If done right, cabinets can work well and may even protect your herbs from other factors like excess moisture.

Whatever you choose to do, you have plenty of options. This is not a “one size fits all” system, it takes a minute to find out what you like and what works for you. Let me know what you do, maybe share pics of it and tag me so I can see. Check out my social media and tag me so I can see your awesome setups!
Have a wonderful weekend, y’all.