Circle #17; see card pg 65

Seeds
for thought
Recalibration
Toward Resilience
SOME OF THE BEST ADVICE I ever
received was to evaluate my goals and
priorities every six months, and be
prepared to radically change course.
This advice was meant for a dancer
whose life could shift in a moment
due to injury or sudden funding! And
though I’ve moved from dancing to
editing, I’ve kept this habit. I stop every
six months to take stock of what has
come along, what has dropped away,
and, most importantly, what remains,
but requires a bit more acceptance.
I feel resilient when I’m able to stay
hopeful and grounded as things change,
Jean Denney or I’m able to increase my tolerance for
the changes I simply can’t control.
@Jean.Denney14 In my home, we have a tradition
that first arrived as a holiday gift from
another artist. It was a simple drawing
of a jar on a large sheet of cardboard.
The word “love” was written inside
at intervals. Instructions said to hang
the drawing on the wall and write
a note when we felt grateful. We’ve
hung a new jar drawing each year for
four years now. By year’s end, it’s full
of random comments from family
and friends: “I love (friend’s name);”
“COFFEE;” “strawberry shortcake for
breakfast;” “my nice hair;” “old friends
who remain curious;” “impromptu
dinner parties;” “guests that leave, and
guests that stay longer;” “getting real
mail.” You get the idea.
Brené Brown reminds us that “joy,
collected over time, fuels resilience,”
and I agree. I look forward to taking
down this drawing each year, because
it always surprises me that comments
really do continue to appear month
after month, becoming little bits of
joy on the wall. It’s proof that daily
pleasures can add up to a happy life,
and reading these notes engenders a
sense of wealth. I see exactly what we
nurture in one another, and it helps
me become better able to ask for help
when needed.
It also encourages me to lovingly
detach from others and gift them
the opportunity to solve their own
problems with courage. Who knew
such a simple device could provide so
much valuable perspective?
What small things do you notice
and actively nurture in order to build
resilience? How do you creatively
manage life’s challenges? Email me at
JDenney@MotherEarthLiving.com and
let me know. May we all fuel healthy
resilience with more joy!

Mother Earth Living Book Club

web
extras Æ Start the new year with a brand-new outlook inspired by the next read for our
Mother Earth Living Book Club: The Gifts of Imperfection by Brené Brown. Just as Brown
brought understanding to the idea of resilience, so does she, through this book, deliver
an unparalleled take on wholehearted living. From Jan. 1 to Feb. 28, read with us as we
learn to set aside self-defeating thoughts and instead engage in the world around us
QUEREN KING-OROZCO

with courage and compassion. We’ve invited Brown to check in with us to offer insight
and encouragement while working through the book as a community.
To participate in the discussion, search for the private Facebook group named
“Mother Earth Living Book Club” and ask to join. We can’t wait to connect with you!

Jan/Feb 2019 1
 Contents
46
Natural Home & Life
7 BEST FOR SIMPLE LIVING
This year, let a broad goal for better health
guide your resolutions and the simple steps
you take to achieve them.
46 BONE UP ON HOLISTIC PET CARE
From fleas to food choices, explore effective
and safe alternatives for your furry friend’s
emotional and physical well-being.
52 NATURAL PERFUMERY
Craft evocative personal scents using
natural ingredients, which lend delicate
nuances to fragrances and evolve over time.
58 LEARNING WILD
Forgo the typical classroom setting
and discover the benefits of
nature-based education.
2 motherearthliving.com
20
Natural Health
15 AVENA SATIVA: NATURE’S RESTORATIVE
Add this ancient grain to your home garden
and apothecary for an easy-to-grow, versatile
medicine right at your fingertips.
CLOCKWISE FROM LEFT: GETTY IMAGES/CHALABALA; ADOBE STOCK/NEW AFRICA; GETTY IMAGES/KOVALEVA_KA
20 BEAT THE WINTER BLUES
WITH ESSENTIAL OILS
There’s no shortage of essential oils that
can improve mental focus, invigorate our senses,
and boost our moods. Discover how to harness
these scents to keep the winter blues at bay.
25 DRY JANUARY
Elimination diets are popular for most resolution
makers, but you can also kick-start your renewal
with a dry, alcohol-free January.
15
 JANUARY/FEBRUARY 2019

31 64

Real Food Organic Garden

31 PUCKER UP WITH PRESERVED LEMONS 64 COVERING GROUND: PROTECT YOUR SOIL
Infuse winter meals with a bright, seasonal Here’s all you need to know about when to
bite by preserving your own lemons. use mulch, ground covers, or cover crops
for the healthiest soil and garden.

36 THE MIGHT OF MISO

This unassuming superfood can boost nutrition
in savory dishes and is likely to become your
next made-at-home secret ingredient.
CLOCKWISE FROM LEFT: GETTY IMAGES/VIOLLETA; GAP PHOTOS; ADOBE STOCK/TSUBOYA
69 COLD-HARDY AVOCADOS
Hankering for an out-of-the-ordinary avocado?
Check out these northern cultivars known for
their vigor and frost resistance.

41 ZERO-WASTE GROCERY SHOPPING

Whether perusing the aisles or paying
at the register, you can practice sustainable
supermarket strategies that help reduce your
In Every Issue
plastic and packaging waste. 1 Seeds for Thought 7 Best for Simple Living
5 Through the Grapevine 80 To Your Health

On the Cover
41 Zero-Waste Grocery
Shopping
20 Beat the Winter Blues
with Essential Oils
15 All About Oats: Nature’s
Herbal Restorative
36 The Might of Miso:
Make Your Own Superfood
64 Build Better Garden Soil

36 Jan/Feb 2019 3

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Digital-Editions
Mother Earth Living (ISSN 2169-0677)
January/February 2019, Vol. 7, Number
2 is published bimonthly by Ogden
Publications, Inc., 1503 S.W. 42nd St.,
Topeka, KS 66609-1265. Periodicals
Postage Paid at Topeka, KS and addi-
tional mailing offices. POSTMASTER: Send
address changes to Ogden Publications,
Inc.,1503 S.W. 42nd St., Topeka, KS 66609-
1265. For subscription inquiries call: (800)
456-6018 ■ Outside the U.S. and Canada,
call: (785) 274-4367 ■ Fax: (785) 274-4305
SUBSCRIBERS: If the Post Office alerts us
that your magazine is undeliverable, we
have no further obligation unless we receive
a corrected address within two years.
COVER CREDITS
Queren King-Orozco, Photographer
Haley Casey, Stylist
Volume 7, Number 2
MEET THE TEAM
ISSUE EDITORS ART/PREPRESS
Jessica Mitchell, Lead Editor Michelle Galins, Art Director
Haley Casey, Assistant Lead Editor Kirsten Martinez, Prepress Staff
EDITORIAL GROUP WEB AND DIGITAL CONTENT
Oscar H. Will, III, Editorial Director Kristin Dean, Digital Strategist
Jean Denney, Group Editor, Tonya Olson, Digital Content Manager
Wellness & Gardening
Rebecca Martin, Group Editor, DISPLAY ADVERTISING
Rural Lifestyles (800) 678-5779; adinfo@ogdenpubs.com
Russell Mullin, Traci Smith,
Managing Editors CLASSIFIED ADVERTISING
Amanda Sorell, Senior Copy Editor (866) 848-5346;
Caitlin Wilson, Senior Editor classifieds@motherearthliving.com
Allison Sarkesian, Associate Editor
Casey Marshall, Jordan Moslowski, NEWSSTAND
Assistant Editors Melissa Geiken, (785) 274-4344
Ilene Reid, Editorial Assistant
Jordan Carley, Intern CUSTOMER CARE
(800) 456-6018;
CONVERGENT MEDIA customerservice@ogdenpubs.com
Brenda Escalante, © 2019 Ogden Publications, Inc.
bescalante@ogdenpubs.com Printed in the U.S.A.
“
WHAT’S ONE NEW GOAL
YOU HAVE FOR THIS YEAR?
”
Every year, I take a few steps toward my goal of living a near-zero-waste lifestyle.
This year, I plan to focus on reducing my use of petroleum products, such as
plastics and fossil fuels. Generating less waste will be especially important to me
as I build and prepare to move into a tiny home with my significant other within
the upcoming year. — Russell
One of my New Year’s goals is to make better use of my time by helping a few
people who are less fortunate. I plan on spending some time each week with
residents of a local assisted living facility. — Bob
Bill Uhler, Publisher Andrew Perkins,
Oscar H. Will, III, Editorial Director Director of Events and Business Development
Cherilyn Olmsted, Kristin Dean,
Circulation & Marketing Director Director of Digital Strategy
Bob Cucciniello, Tim Swietek,
Newsstand and Production Director Information Technology Director
Bob Legault, Sales Director Ross Hammond,
Carolyn Lang, Group Art Director Finance & Accounting Director

Lifelong Learning
I happily renew my subscription to
your outstanding magazine every year
right away. I don’t even wait for any
last-minute discounts, because Mother
Earth Living is worth every cent. Each
time the latest issue arrives, whatever
previously held my attention is quickly
forgotten, and I immediately sit down
and scan each article. It never fails that
I dedicate my entire day to reading
your publication.
I have gardened my whole life and
have been devoted to growing herbs
for more than 30 years. Over those
decades, I have canceled several favor-
ite magazine subscriptions; the infor-
mation was always something I had
heard before. I noticed that every time
I read a new issue, I would be thinking,
“been there, done that” for each article,
and I finally had enough of them.
Mother Earth Living is different.
Each time, it’s packed with articles that
educate, challenge, and inspire. Thank
you for teaching this old dog some new
tricks. My favorite part of each issue
is the latest musing on what’s “Inside
this Issue.” Your gift for sharing with us
is most appreciated. Keep doing what
you’re doing, and I will keep reading.
ERICA TRESEME
Darby, Montana
Taking a Breather
I absolutely adore this magazine.
I purchased it at my local bookstore
for years before I finally became a
subscriber. Now, I can’t wait for it to
come in the mail every few months!
As a stay-at-home mom with three
small children, breaks are limited in
my house. One of the only times I
make sure to sit down and take some
SHARE YOUR THOUGHTS We love getting your feedback. Send us your messages!
EMAIL: Editor@MotherEarthLiving.com PHONE: (800) 340-5846 MAIL: 1503 SW 42nd St. Topeka, KS 66609
“Finally subscribed to this
magazine! I’m excited to receive
the latest issues right at home!”
— @BAM0204, VIA INSTAGRAM
“I’ve followed and loved
Mother Earth Living since it
was created by the Mother
Earth News team. Both have been
a wonderful part of my life.”
— VIA SURVEY
time to myself is when this magazine
arrives; I literally read it cover-to-
cover. Natural living is very important
in my home, so almost everything you
print helps me and my family in one
way or another.
On top of the amazing information,
it’s such a beautiful publication! I
always look forward to the quotes at
the end — the latest is usually written
on my bathroom mirror. I like to leave
it there for a few months for fun and
inspiration each morning.
DANIELLE ANN YOUNG
Woodstock, Connecticut
Knowing Nutrition
I always look forward to getting
new recipes in your magazine.
Personally, it would be helpful if you
could include nutritional information
whenever possible. I cook for a
diabetic, so I have to carefully monitor
the amount of carbs per meal.
Knowing some of the nutritional
information for your recipes would be
a lot of help to me!
BETTY SMITH
Newfound Passions
I’ve been an avid reader of Mother
Earth Living for a few years now. I
really appreciate your publication
because you do such a wonderful job
at keeping the perspective fundamen-
tally local and extremely accessible.
Frankly, the articles in “fancy” healthy
“I love Mother Earth Living!
Yours is one of the
only magazines I subscribe
to these days.”
— VIA SURVEY
“I loved your article on infused
honey in the May/June 2018 issue!
I’m excited to try the thyme honey
this winter, and the rose honey
for Valentine’s Day.”
— @NICOLEGROWS, VIA INSTAGRAM
living magazines aren’t enough for me;
the choice to live holistically and raise a
family is more than just a collection of
tips and recipes. The awareness you cre-
ate for the natural products and services
available makes my lifestyle feasible.
I would love to see you expand your
content coverage regarding aroma-
therapy. I have had a personal journey
that aromatherapy has played a huge
part in, and I would love to continue
expanding my knowledge about it.
BRIGITTE LEADS
Bridgewater, New Jersey
Thank you for your letter, Brigitte! We
are expanding our aromatherapy con-
tent, and have an article on the subject
in this issue —“Beat the Winter Blues
with Essential Oils” on Page 20.
I am working on my aromatherapy
certification and have written several
blogs for Mother Earth Living; I post
biweekly with new, in-depth information
to share what I learn. As our content in
this area develops, be sure to visit the
“Mother Earth Living Herbal Remedies”
Facebook group (more information on
Page 10), where you can direct-message
me with any questions. Check out our
Instagram @MotherEarthLiving, where
we share even more aromatherapy tips
and education.
QUEREN KING-OROZCO
Digital Content Team
www.MotherEarthLiving.com/Queren
Jan/Feb 2019 5
 Best for
Simple Living IDEAS + PRODUCTS + RESOURCES + MORE

Goals for Good Health

This year, let a broad DURING THE NEW YEAR, we often find ourselves stuck on achieving one specific
GETTY IMAGES/PEOPLEIMAGES

goal for better health objective, such as practicing yoga, and lose sight of our goal — better health. As
soon as we’re discouraged by a missed class or unhealthy indulgence, we give up
guide your resolutions altogether. This year, think broadly about your resolution and set simple steps to
and the simple steps you meet it. Better health is realized in many ways, and setting attainable objectives will
take to achieve them. help you stay engaged with your goal and feel successful as the year progresses.

Jan/Feb 2019 7
 BEST FOR SIMPLE LIVING
Purchases for
Productivity & Planning
Cultivate simple, healthy habits during
the new year using products like these.
Plan Your Path | $64
Made from vegan leather,
The Peony Planner comes packed
with not only daily schedules, but
pages for reflections, meal plans,
and more.
www.TheHappinessPlanner.com
8 motherearthliving.com
Guided Personal Growth
| $10 per month
With more than
8,000 videos on yoga,
meditation, and universal
truths, Gaia offers opportunities
for physical, mental, and
spiritual growth.
www.Gaia.com
Gear for the New Year | $110
Your purchase of these
high-quality graphic yoga
pants supports conservation projects
in our National Parks (see Page 9).
www.ParksProject.us
Stay Hydrated in Style | $45
The Hidrate Spark sets a personalized
daily water goal, tracks how much you
drink via its app, and glows when
it’s time to take a sip.
www.HidrateSpark.com
Soothe Sore Muscles | $13
TOP LEFT: GETTY IMAGES/MARCIN WIKLIK
Add Ache Ease herbal syrup
to coffee or sparkling water
and experience the way it soothes
tired muscles and joints.
www.MotherEarthLiving.com/Store
 BEST FOR SIMPLE LIVING

Industry News
| FEATURED CHARITY |

Learn how participation in a few new initiatives might
improve not only your own mental and physical health,
but the health of the people and environment around you.
CONNECT THROUGH CONVERSATION
In the United States, half the
population says they feel alone; more
than 9 million people in the United
Kingdom feel the same. Globally, feelings
of disconnection and social isolation
are on the rise. Apart from harming our
mental and emotional well-being, these
feelings affect us physically. To combat
this loneliness, companies in the U.K. are
implementing the Chatty Café Scheme
(www.TheChattyCafeScheme.co.uk). The
practice designates spaces for customers
who are open for company to use and
connect with others for a conversation,
however long or short.
PROTECT NATIONAL PARKS
There are countless projects in the 84
million acres of United States national
parks that require funding, advocacy,
and support, and the Parks Project
(www.ParksProject.us) is the perfect way
to lend a hand. Every time you purchase
goods from their online store, funds go
toward backlogged projects in one of
more than 30 different conservancies
across the U.S. To date, the Parks
Project has helped restore hundreds
of habitat acreage, plant thousands of
native species, and reestablish countless
walking trails. These indescribable,
precious places give us so much; now we
can give something back.
PROJECT SUNSHINE
www.ProjectSunshine.org
WHY IT’S IMPORTANT: We reassess our
own health goals each January; why not
assess the health needs of others, too?
More than 3 million children are
hospitalized each year in the United
States, but by providing creative,
recreational, and educational activities,
Project Sunshine works to ensure that
these kids have full childhoods regard-
less of their health conditions.
WHAT IT DOES:
✽ Trains a network of more than 18,000
volunteers to provide companionship
and meet the non-medical, social,
and emotional needs of children who
are ill in the U.S., Canada, China, Israel,
and Kenya.
✽ Reaches 150,000 patients aged 0 to
21 each year by volunteering in more
than 325 medical facilities.
✽ Works with child life specialists,
social workers, therapists, and nurses to
keep children academically and socially
active, and to reduce the stress on them
and their families.

Every child with a medical challenge is

unique, and Project Sunshine adapts to
BLOOD PRESSURE PATCH
meet each of their needs.
Health goals can sometimes be limited
by adverse blood pressure, but the
FROM TOP: GETTY IMAGES/KOJIHIRANO; GETTY IMAGES/HALFPOINT; GETTY IMAGES/ASISEEIT

latest in medical technology is a

wearable blood pressure (BP) patch. In
tests published in the journal Nature
Biomedical Engineering, the ultrasound
patch performed as well as clinical
methods to measure central BP, but,
while traditional methods are either
invasive or inconsistent, the patch is
completely noninvasive. As central BP is
considered an accurate predictor of heart
disease, this topical solution could help
detect cardiovascular problems earlier
and with greater precision, as well as
continously track vital signs in patients.

Jan/Feb 2019 9
BEST FOR SIMPLE LIVING

HOLIDAY
HARMONIES
“New Year’s Resolution”
OTIS REDDING AND CARLA THOMAS

“It All Starts Here”

MAGIC MAN

“Brand New Me”

ALICIA KEYS

“My Dear Acquaintance

[A Happy New Year]”
REGINA SPEKTOR

“What Are You Doing

New Year’s Eve?”
ELLA FITZGERALD Beyond the Page
“Live Like You Were Dying” As you gear up for the new year, join our online community
TIM MCGRAW brimming with natural health advice.
“A New Beginning” Are you looking for a new way to
ALEXANDRE DESPLAT connect with the Mother Earth Living
staff and other like-minded readers?
“Just Say Yes” You’re in luck! In 2018, we launched our
SNOW PATROL Herbal Remedies Facebook group. This
private group of active followers has
“Brand New” built an engaged community around a
BEN RECTOR topic that our readers enjoy and always
want to learn more about.
“This is the New Year” In this group, members are free
A GREAT BIG WORLD to post questions or advice related
to herbs, natural health, or essential
web oils — within reason. There are, of
extras
course, rules to be followed by anyone
Listen to the playlist: wishing to be a part of the conversation,
www.MotherEarthLiving.com/ because while we love to interact with
New-Year-Playlist. our readers, we prioritize their safety.
Group members may not suggest
that others cease to use prescription
medication. The group is not a place
for multi-level marketing companies
to promote their products. We never
recommend ingesting essential oils, or
applying them neat on your skin. And
perhaps most importantly, we expect
civility from all participants.
Because of these rules, Mother Earth
Living Herbal Remedies is a safe place
to seek advice, connection, resources,
and recipes, or just to learn more about
an area of interest. Search for “Mother
Earth Living Herbal Remedies” on
Facebook to become a member and see
what it’s all about!

| FEATURED QUOTE |

“Perfume creation, which involves active olfaction and a total

GETTY IMAGES/SIMONAPILOLLA

focus on the sense of smell, has been compared to concentrative

meditation — it can help eliminate stress and bring about
a sense of calm and peace.” — JENNIFER PEACE RHIND, PAGE 52

| COULD-DO LIST | |
JANUARY
❑ January 1 is New Year’s
Day. Hit the ground running
with healthy resolutions!
❑ Colleges are about to
start a new semester. If there’s
a skill that interests you,
consider online classes.
❑ Make strides toward a
healthier routine on National
Take the Stairs Day on
January 9.
LEFT, FROM TOP: GETTY IMAGES/SPUKKATO; GETTY IMAGES/PETRENKOD; CENTER: GETTY IMAGES/DRAGONIMAGES; RIGHT, FROM TOP: GETTY IMAGES/YIPENGGE; ADOBE STOCK/PETUNYIA
❑ Brighten your home
on January 10 with a new
plant or fresh flowers for
Houseplant Appreciation Day.
❑ Find a reason to spend
time outside with family and
friends — build a snowman!
❑ It may be cold, but it’s
time to order seeds for the
spring garden.
❑ Refresh an indoor
recreation space to avoid
winter boredom, and use
it on January 29, National
Puzzle Day.
BEST FOR SIMPLE LIVING
COULD-DO LIST |
FEBRUARY
❑ Plan a day free from
electronics and build a fire,
make tea, plan your spring
garden, or start a new book.
| TRY THIS |
Homemade Liquid
❑ Keep up with cleaning
Laundry Soap snow, mud, and salt off your
The pure, simple ingredients in this recipe powerfully entryway floors.
clean clothes without the addition of harmful chemi-
cals. If you don’t want to add your own essential oils,
❑ Extend organization reso-
liquid castile soaps (such as Dr. Bronner’s) come in a lutions into the virtual world
variety of scents. Yield: About 3 cups. for Clean Out Your Computer
Day on February 11.
10 to 15 drops essential oils of choice
2¼ cups liquid castile soap
❑ Valentine’s Day on
¼ cup white distilled vinegar February 14 is made for
1 tablespoon glycerin showing the people you love
¾ cup water some extra affection.
1. Choose your essential oils: Pick chamomile or ❑ Feeling cooped up? Go
lavender for their soothing properties; lemon or visit that shop or restaurant
sweet orange to help whiten laundry; eucalyptus or you’ve always wanted to try.
peppermint during cold season or when experiencing
sinus trouble; or simply a scent you enjoy, such as the
❑ As snow continues to
clean, woodsy smell of cedar. fall, knock the buildup from
2. Combine all ingredients in a glass container with tree branches every once
a sealed lid or a squirt bottle. Shake once or twice in a while.
before adding to the wash.
3. To use, add ¼ cup per average load or ½ cup for
extra-large or heavily soiled loads.
Excerpted from The Naturally Clean Home © Karyn
Siegel-Maier. Used with permission from Storey Publishing.
| GOOD READ |
ALL YOU NEED IS LESS
Æ This guide to conscientious
green living is packed with ideas for DIY cleaners,
❑ February 22 is National
Walking the Dog Day; get
gardening, natural beauty, and more. some outdoor exercise with
www.MotherEarthLiving.com/Store your furry friend.
Jan/Feb 2019 11
 BEST FOR SIMPLE LIVING

Upcycled
Shopping
Command
Center
Meal planning is a
wonderful way to
make sure your
family’s food is as
healthy as possible,
and this kitchen
menu board
simplifies the
process without
cluttering up
your space.
— CRAFTY STACI

CRAFTY STACI

12 motherearthliving.com
 BEST FOR SIMPLE LIVING

Supplies Needed
✽ 1 cookie sheet
✽ 1 empty mint container
with hinged top
✽ 1 flat-sided pen cup (or small box)
✽ Chalkboard paint
✽ Silver permanent pen
✽ 5 flat magnets, or 1 magnetic sheet
✽
✽
✽
2 clothespins
Acrylic paint
Length of ribbon or cord
1 2
✽ 1 shopping list pad
✽ Chalk

Let’s Begin
1. Rough up your cookie sheet with
sandpaper to help the paint stick. Do the
same with your mint tin and pen cup, if
they’re metal. Then clean everything well.

2. Use a screwdriver, hammer and nail,

3 4
or drill to add two evenly spaced holes to
one end of the cookie sheet.

3. Paint the cookie sheet, tin, and pen

cup with 2 to 3 coats of chalkboard paint.

4. After the paint has dried completely,

use a pencil to outline a menu block.
When you’re happy with it, trace the
pencil lines with a silver permanent pen.
Add the days of the week, if you’d like.

5. I printed my own shopping list pages

and secured them to a piece of cardboard
backing with padding compound. Glue any
flat, sheet-style magnet to the cardboard.

5&6 7
ALLISON SARKESIAN (5); BOTTOM RIGHT: CRAFTY STACI

6. Paint the clothespins with the acrylic

paint color of your choice, and glue one
magnet to the back of each.
7. Add details to the mint tin and pen cup
using the permanent pen and paint. After
you’re finished, glue magnets to the side of
the pen cup and the bottom of the tin.
8. String a ribbon through the holes in A blogger with a history of crafting and
the cookie sheet, and tie the ends in a bow. plotting DIY projects, Staci shares her creations
on www.CraftyStaci.com.
Arrange the clothespins for coupons, cup
for pens, tin for chalk, and shopping list
where you’d like them. Then get planning!

Jan/Feb 2019 13
 Natural Health WELLNESS + REMEDIES + BEAUT Y

Avena Sativa: Nature’s Restorative

GETTY IMAGES/FOXYS_FOREST_MANUFACTURE

Add this ancient grain to your OATS PROVIDE more than tasty cookies and a warm, nourishing
breakfast. Cultivated in temperate climates across the world as
home garden and apothecary
food and medicine since ancient times, this multifaceted grain can
for an easy-to-grow, transform into several different medicines, all of which provide a
versatile medicine right foundation for health and well-being.
at your fingertips.
Jan/Feb 2019 15
 HEALTH PLANTS
Oats grow best in well-drained
soil and full sun. Plant them in
a spot where other crops won’t
out-compete them for space.
| GOOD TO KNOW | The oat plant can be divided into
GROWING OATS
To maximize nutrition, plant oat
seeds in good quality soil. Devote an
out-of-use garden bed to the crop,
or plant a modest stand at the back
of your garden, ensuring that other
plants don’t out-compete it for space
and sun.
After the threat of frost has passed,
rough up the soil lightly with a rake,
scatter the seed, and tamp it in.
Water regularly as it gets established.
Any plant material you don’t harvest
will die back after it sets seed or at
the first frost; it can be left in place
or worked into the soil to improve
nutrition. When I plant 5 pounds
of seed in the previous year’s
100-foot-diameter chicken run, I get
approximately 3 pounds of fresh
oat seed. Watch for wild turkey and
other critters that may think you laid
out the seed to feed them.
16 motherearthliving.com
three categories based on plant part
and medicinal use: milky oat seed for
nervous system restoration; oat straw
and dry oat tops, which are rich in
minerals; and oat grain (oatmeal) with
its soothing, nutritious properties.
Both the cultivated (Avena sativa) and
wild (A. fatua) species can be used
interchangeably, but the cultivated
species is more commonly available,
oddly, even when labeled “wild oats.”
Milky Oat Seed
Fresh milky oat seed soothes, calms,
and rebuilds the nervous system. To
harvest milky oat tops, you’ll need to
keep a close eye on the maturing seed
heads — as a nerve tonic, they’re viable
for only a short window. Here in New
Hampshire, oats that I plant in late May
are usually ready the last week of July,
but this varies by location and season,
so watch your plants closely. You’ll
know they’re ready when the plants
are vibrant green and the tops release
a milky latex when squeezed. Squeeze
a few plants throughout your stand to
make sure the whole stand is ready for
harvest. Remove the tops by running
your hand up the stem, which will make
the seeds pop off.
Process milky oat seeds fresh;
once dried, their medicinal properties
more closely resemble oat straw. I
whir the seeds in a blender with high-
proof alcohol to make a tincture (see
“Calming Tincture Blend” on Page 17
for further instructions on homemade
tinctures), but apple cider vinegar or
water (to freeze) can also be used. When
you strain the tincture out a month or
so later, include the white particles that
settle to the bottom — that’s the good
stuff. Shake well before taking. Milky
oat glycerite also soothes the nervous
system, but it’s challenging to make at
home without spoiling due to its high
moisture content.
Milky oat is beloved by herbalists
as a supreme nervine trophorestorative,
a tonic that modulates the nervous
system to restore vitality. It’s specifically
indicated for nervous exhaustion and
fatigue. In the 1900s, Eclectic doctor
Finley Ellingwood recommended it
for “overworked conditions of brain
workers — ministers, physicians or
lawyers — in the general prostration
from great anxiety and worry.” Some
refer to this as “adrenal fatigue” or
“adrenal burnout.” Consider milky oat
FROM TOP: ADOBE STOCK/VIRYNJA; MARIA NOËL GROVES
Harvest milky oat seed when the plants
are bright green and the tops release a
milky latex if squeezed.
 HEALTH PLANTS

Age
+WJǪȃȥ
| RECIPE |

CALMING TINCTURE BLEND

To make a tincture, use 1 ounce fresh herb by weight for every 2 ounces high-proof alcohol
by volume. Blend or chop your herb and pack into a jar, then cover to the top with alcohol.
(If you don’t have a scale, simply pack as much plant material into the jar as you can and
cover completely with alcohol.) Store in a cool, dark place, and strain after approximately 1
month. I prefer to make individual plant tinctures to blend together as needed. “Works so much
You can certainly experiment with more ingredients for a
better than
tincture blend, but a simple “twofer,” such as the one below, expected, it has
does quite nicely for immediate and long-term mood
support. Lemon balm gently uplifts and improves focus, rolled back years!”
while skullcap has a stronger calming effect, specific for -Roberta S.
people who are on edge, easily agitated, or over-reactive.
Other herbs to consider are fresh holy basil and motherwort.
Yield: 2 ounces.

1 ounce fresh milky oat seed tincture

1 ounce fresh lemon balm or skullcap tincture

Blend ingredients well. Take 2 to 5 milliliters, 2 to 3 times per day. Tincture will keep for
approximately 3 years, at which point both lemon balm and skullcap begin to lose potency.

for stress, anxiety, fatigue, attention
deficit hyperactivity disorder (ADHD),
depression, sexual lackluster, grief,
trauma, and any other time the nervous
and adrenal systems need to be calmed,
nourished, rebuilt, and deeply but
gently energized.
Milky oat tincture should be taken
in relatively large, frequent doses: 1 to 5
milliliters (1⁄5 to 1 teaspoon) 2 to 5 times
daily. It may take several weeks or even
a month to fully kick in, but it does its
job exceedingly well. Consider blending
it with faster-acting herbs for harmoni-
ous, immediate results, such as skullcap,
lemon balm, motherwort, ashwagandha,
and vibrant, just after you harvest the
milky oat seeds.
Dry the oat straw thoroughly and
chop it into small, manageable pieces.
I sometimes use sharp, sturdy kitchen
shears and snip away at the dry herb
while watching a movie or chatting
with friends — it’s a long, slow process.
In truth, I often buy oat straw. If you
choose to do the same, seek reputable
bulk herb companies (see “Seed, Herb,
and Medicinal Resources” on Page 19)
because quality can vary widely. Good
dried oat straw should be light green,
not brown or yellowish.
Once dried, you can make tea from

15% eOCoFllFection
or holy basil. In formulas, milky oat the oat straw or oat tops via standard
makes a wonderful supportive herb for infusion, decoction, or super infusion.
energy, focus, mood, and calm. To extract minerals — the main reason stor
to use oat straw — the latter methods Skin Re mae.com
der ORE15
Oat Straw and Dry Oat Tops make a much more potent beverage.
C O
T
DE: REStomer only)
U S E s
Oat straw — or dried oat tops — pro- (See recipes for Nutri-Tea on Page 18, se per cu
eu
(one tim
vide ample, tasty nutrition, especially and Oat Chai on Page 19.) You can also
MARIA NOËL GROVES

in tea form. To harvest oat straw, cut
down the top one-half to three-quar-
ters of the plant while it’s still green
add oat straw to broth (the grass is too
tough to eat, so strain it out), or use the
powder as a supplement.
dermae.com
Circle #7; see card pg 65
 HEALTH PLANTS
| RECIPE | straw and dry tops aren’t as nourishing
NUTRI-TEA
This makes a tasty, lightly nutritious
tea, but you can also brew it as a
super infusion, which will give you
more minerals.
Yield: 8 ounces or 32 ounces.
3 parts nettle leaf
2 parts oat straw
1 part peppermint
1 part spearmint
1. Combine herbs, mixing well.
2. To make a standard infusion,
steep 1 heaping teaspoon to
1 tablespoon of herb mix in an
8-ounce mug of hot water for
15 minutes or longer.
3. To make a super infusion, steep
1 ounce of the herbs in a 32-ounce
French press for 4 hours, then strain.
Enjoy hot or cold.
18 motherearthliving.com
Ounce for ounce, oat straw
contains approximately 3 times
more calcium, 4 times more
magnesium, and 67 times
more silica than oatmeal.
This makes oat straw particularly
good for bones, teeth, hair, skin,
nails, and general wellness when
consumed on a regular basis over
a long period of time. Even though the
to the nervous system as milky oat
seeds, the calcium and magnesium still
offer indirect nervous system benefits.
They blend well with fellow nutritives,
including nettle, horsetail, violet leaf,
and alfalfa. Use oat straw or dried tops
as supportive herbs in flavorful tea
blends where their light, sweet, hay-like
flavor complements and grounds more
flavorful herbs such as lemongrass,
Korean mint, and anise hyssop.
Oat Grain
Most of us don’t harvest our own oat
grains in the home garden. It’s far easier,
more practical, and more economical to
buy them at the store.
The majority of our modern
applications for oats originate from the
ancient use of the grain, when it was
viewed as a somewhat slimy food good
for convalescence, general nourishment,
and well-being. Oats first appeared in
Greek and Roman texts, including De
Materia Medica by Dioscorides, who
applied oat gruel as a poultice and
porridge for intestinal health, as well
as a cream for coughs. The German
physician and mystic Hildegard von
Bingen wrote in Physica that warm oats
“are both rich and healthy nourishment
for healthy people.”
Today, oats are known to be high in
fiber and contain other beneficial com-
pounds, such as beta-glucans, which help
to improve heart health, reduce choles-
terol, and lower blood sugar. Topically,
oatmeal has demulcent, soothing proper-
ties. It can be applied as a wet poultice,
gentle facial scrub, lotion, or added to a
bath to soothe itchy, irritated skin.
Health Concerns
Generally speaking, all parts of the
oat plant are safe and well-tolerated by
most people. The primary safety concern
involves those with celiac disease, gluten
allergies, and gluten sensitivities. A
2002 study published by the National
Center for Biotechnology Information
showed no negative effects from long-
term oat consumption by people with
celiac disease. Oats do not contain
gluten, but they do have a similarly
structured protein called “avenin.” That
said, oatmeal and oat grains can be
contaminated with gluten because food
crop fields and processing equipment
are often shared with wheat. Luckily, as
medicinal herbs, this is rarely a concern
with the production of oat straw and
milky oats.
Some people may also have an allergy
to oats or avenin. Oat straw generally
contains little to no avenin; nonetheless, if
you’re allergic to oatmeal, you may prefer
to avoid other forms of oat as medicine.
Maria Noël Groves is a registered clinical
herbalist whose home is nestled in the pine
forests of New Hampshire. She’s the author
of Body into Balance: An Herbal Guide to
Holistic Self-Care and forthcoming Grow
Your Own Herbal Remedies. For herbal recipes,
distance consults, and online classes, visit
www.WintergreenBotanicals.com.
CLOCKWISE FROM BOTTOM LEFT: GETTY IMAGES/HEIKERAU; ADOBE STOCK/KOLESNIKOVSERG; GETTY IMAGES/EGAL
 HEALTH PLANTS

| RECIPE | +
OAT CHAI S E E D, H E R B,
Oats are high in fiber and contain AND MEDICINAL
Simmering, or “decocting,” really helps pull
beneficial compounds that help improve RESOURCES
all that mineral goodness from plants, as heart health, reduce cholesterol, and
well as the flavor from chai spices. Oatmeal lower blood sugar. Dried Herb
adds a somewhat creamy viscosity and
www.MountainRoseHerbs.com
pleasant background flavor to the tea.
www.PacificBotanicals.com
Yield: 16 ounces.
www.ZackWoodsHerbs.com

1 heaping tablespoon oat straw

Seed
1 tablespoon oatmeal, optional
www.HighMowingSeeds.com
2 cinnamon sticks
www.JohnnySeeds.com
8 whole cloves
www.StrictlyMedicinalSeeds.com
2 cardamom pods
1 star anise pod
Tincture or Glycerite
Milk, optional
www.AvenaBotanicals.com
GETTY IMAGES/GOODMOMENTS

Sweetener, optional
www.GaiaHerbs.com
www.Herbalist-Alchemist.com
Simmer herbs in 16 ounces of water for 20
www.Herb-Pharm.com
minutes. Strain and enjoy as-is, or with milk
www.OregonsWildHarvest.com
and sweetener. Keep refrigerated up to 3 days.

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Jan/Feb 2019 19
 HEALTH AROMATHERAPY

Beat the Winter Blues

with Essential Oils
There’s no shortage of essential oils that can improve mental focus, invigorate our senses,
and boost our moods. Discover how to harness these scents to keep the winter blues at bay.

AFTER LIVING IN SUNNY ROME for 12 years, my move to Pennsylvania in 1996 What Causes SAD?
brought an unexpected adversary — the winter blues, formally known as seasonal The primary factors that may
affective disorder (SAD). The first winter after my return to the United States, influence this disorder are:
I noticed an unusual desire for daily naps and an overall sense of melancholy. I
attributed these symptoms to the adjustment of moving to a new country. However,
when my mood magically lifted the following summer, only to drop again in winter, I
Æ LOW LEVELS OF SEROTONIN.
Serotonin is a chemical in your brain
knew I was experiencing SAD. that makes you feel happy. Reduced sun-
SAD is a condition of mild to major depression with a seasonal pattern. Most light can cause serotonin levels to drop,
people begin to notice feelings of sadness and reduced energy around October or affecting the balance of your mood.
November, and find they become worse in December, January, and February, when
the days are shortest. Æ ELEVATED LEVELS OF
MELATONIN. This hormone primarily
affects sleep patterns, and a change in
the season can disrupt the balance of
melatonin in your body, causing you
to produce too much. The result is
depressed feelings and lethargy.

Æ YOUR INTERNAL CLOCK.

Your internal clock, known as your
circadian rhythm, alerts you to whether
you should be awake or asleep. The
decreased sunlight in winter disrupts
your normal rhythm and can bring
about symptoms of SAD.

Though anyone can experience SAD,

it’s most common in women and in
people living in places with fewer hours
of daylight in winter. Six percent of the
U.S. population is affected by SAD, and
they live primarily in northern climates.
For those living in the North, depres-
sions can be longer and more intense
than for those in the South. SAD may
be hereditary, so if you have a parent
or close relative with SAD, you may be
more likely to suffer from it yourself.

Signs You Have SAD

GETTY IMAGES/AMESY

According to the National Institute

of Mental Health, if you experience a
combination of particular symptoms

20 motherearthliving.com

that coincide with specific seasons for
at least two years, you likely have SAD.
The most common symptoms that
people experience with seasonal affec-
tive disorder are:
✽ Experiencing a drop in energy.
✽ Feeling depressed and hopeless.
✽ Having difficulty concentrating.
✽ Starting to feel separated from
friends and loved ones.
✽ Feeling agitated and moody.
✽ Not enjoying normally
pleasurable activities.
✽ Experiencing changes in
appetite and weight.
✽ Sleeping too much, or not
sleeping enough.
Keep in mind, these symptoms may
vary slightly from person to person. The
symptoms of SAD will usually be mild,
but they can increase in severity as time
goes on. Some people only feel slightly
ADOBE STOCK/NEW AFRICA
down, while others can find themselves
in a deep depression. Talk to a health
care professional if you find yourself
having any combination of these SAD
symptoms, or other symptoms you’re
concerned about.
Aromatherapy and SAD
Now for the good news. Scientific
research has shown that people suf-
fering from SAD are more sensitive to
aromas and therefore may respond well
to essential oils. As a veteran clinical
aromatherapist, I can personally attest to
the efficacy of using essential oils in this
manner, as they’ve been my first line of
defense against SAD for over 20 years.
Keep in mind that the therapeutic
use of essential oils and the practice
of aromatherapy is a complementary
health modality, and not meant to cure
SAD. Rather, essential oils are a means
to enhance your overall emotional
outlook and work alongside traditional
and alternative treatments intended to
combat SAD.
Over the years, I’ve experimented
with a number of essential oils to
address my winter blues, as well as that
of my clients and students. Below is a
list of the oils that I’ve found to be most
effective in helping restore physical and
emotional balance during the dark days
of winter. > >
HEALTH AROMATHERAPY
| SIMPLE TIPS |
Using Essential
Oils for SAD
Æ PERSONAL NASAL
INHALER: Inhalers are a wonder-
fully convenient and discrete way
to breathe in essential oils when a
diffuser isn’t practical. Simply apply
15 drops of essential oil to the cot-
ton wick that’s sold with the inhaler.
To use, unscrew the cap, place the
inhaler to your nose, and inhale
deeply. I love to quietly say a posi-
tive affirmation while inhaling.
Æ DIFFUSION: An aroma-
therapy ultrasonic diffuser disperses
essential oils into the air. You can
diffuse a single oil or several
together for multiple benefits. The
effect can last for several hours, and
diffusers can be placed throughout
your home.
Æ AROMATHERAPY
MASSAGE: I can’t stress enough
the importance of getting a mas-
sage when struggling with SAD. As
I’ve described, essential oils can be
powerful agents in helping restore
emotional well-being. When you
combine the oils with the comfort of
human touch, it makes for a magnifi-
cent healing fusion. Get these mas-
sages as often as you can afford.
Æ AROMATHERAPY BATH:
Take the time for a warm bath with
gentle healing music, candles, and
aromatic oil. To ensure that your
skin doesn’t become irritated from
the essential oil, blend 10 drops of
essential oil into ½ cup of carrier oil,
and add it to the water just before
you step in.
Jan/Feb 2019 21
 HEALTH AROMATHERAPY
Although it’s a member of the
mint family, melissa is known
for its lemon-scented leaves.
CITRUS ESSENTIAL OILS: The citrus oils
are always my first choice for addressing
the low mood, brain fog, and lethargy
that are typical of SAD. The aroma
of these oils is clean, refreshing, and
mood-boosting. They’re really the most
cheerful little group of oils you can own.
I especially appreciate that they’re uplift-
ing without being stimulating and can
therefore be used in the evening and at
bedtime. Not only do they pierce the
gloom of winter, but their high limonene
content helps stimulate immunity, an
important factor during cold and flu
season. The most popular citrus essential
oils are bergamot, grapefruit, lemon,
lime, mandarin, sweet orange, and tan-
gerine. Though they’re all helpful against
the symptoms of SAD, the two I’ve found
to be particularly effective are lemon and
bergamot, expanded upon below.
LEMON (CITRUS LIMON): Lemon has a
familiar, fresh aroma that invites happy
energy into your life. I think of it as
sunshine in a bottle. Lemon has been
shown to have antidepressant properties,
boosting both dopamine and serotonin
levels — brain chemicals that are respon-
sible for regulating mood. Lemon also
helps improve focus and concentration.
The immune-boosting limonene content
22 motherearthliving.com
is particularly high in lemon — between
56.6 and 76 percent of the essential
oil — making this a superb one for winter.
Lemon has phototoxic properties,
which means it can react with sunlight
and cause burning, discoloration, or skin
damage, so I don’t recommend dermal
application if you’ll be exposing your
skin to sunshine. Simply inhaling lemon
via diffusion or a personal inhaler can
be very beneficial for improving mood.
BERGAMOT (CITRUS BERGAMIA):
Bergamot is one of my favorite essen-
tial oils. It not only smells divine, but it
lifts a heavy heart and brings in posi-
tive energy. Bergamot is restorative and
refreshing, and when inhaled, reduces
stress, anxiety, and depression.
Please note that bergamot is highly
phototoxic, so remember to avoid direct
sunlight or tanning beds for 12 to 24
hours if you apply it to your skin. As
with lemon, I find inhalation the most
effective way to receive the antidepres-
sant benefits of this oil. My favorite
way to use bergamot is with a drop of
Siberian fir in a personal nasal inhaler.
SILVER FIR (ABIES ALBA): Silver fir, also
known as fir needle, is steam-distilled
from the majestic Abies alba evergreen
tree. The aroma is clean, earthy, and
fresh, and you’ll feel like you’re stand-
ing in the middle of a forest when you
inhale it. Silver fir is energizing, and
many find it helpful for lifting the
depressed spirits that frequently accom-
pany SAD. In addition, silver fir is rich
in monoterpene components that can
support winter respiratory health issues,
such as bronchitis, colds, and flu.
LEMON BALM (MELISSA OFFICINALIS):
Melissa (or lemon balm) is pricey, but I
found it worth every penny during my
darkest days of SAD. I would sit in front
of my diffuser up to three times a day
and inhale the cool, lemony essential oil
while repeating positive affirmations.
The effect on my anxiety and blue mood
was immediate and profound. In her
book The Blossoming Heart, Robbi Zeck
writes, “Melissa softens extreme emo-
tions, eases resentment, gladdens the
heart, and engages the soul in its own
graceful rhythm.” In addition, lemon
balm can be a real friend if your SAD is
accompanied by insomnia or anxiety.
Ylang-ylang FROM TOP: GETTY IMAGES/MADELEINE_STEINBACH; GETTY IMAGES/JIRAPONGB
YLANG-YLANG (CANANGA ODORATA):
Ylang-ylang essential oil has an exotic,
sweet aroma and is especially helpful
with anxiety, which commonly accom-
panies depression. The calming aspect
of ylang-ylang is most likely due to the
high volume of ester components in the
oil, which research has shown to be cen-
tral nervous system sedatives.
 HEALTH AROMATHERAPY

I’ve experienced four or five hours of
serenity after receiving an aromatherapy
massage with ylang-ylang, sweet orange
(Citrus x sinensis), and cedarwood
(Juniperus virginiana) essential oils. Take
note: I’ve had enthusiastic students use a
high concentration of ylang-ylang, only
to end up with a headache and nausea,
which can happen when used in excess.
SPIKE LAVENDER (LAVANDULA
LATIFOLIA): This is another personal
favorite of mine. Like true lavender
(Lavandula angustifolia), spike laven-
der’s aroma is floral, but it has a more
camphorous aroma because of a signifi-
cant amount of camphor in the plant.
In terms of addressing SAD, true lav-
ender essential oil is best suited for calm-
ing anxiety and stress and promoting
sleep, whereas spike lavender is excel-
lent for cutting through brain fog and
increasing mental alertness and focus.
If you feel you have seasonal affec-
tive disorder, consult your doctor.
Often, SAD symptoms can be comfort-
ably addressed with not only aroma-
therapy and essential oils, but also good
nutrition, daily exercise, good sleep,
bright light therapy, or, in severe cases,
cognitive behavioral therapy. Even mild
depression can impact your ability to
function well in daily life, so please
don’t downplay your symptoms. With
the right treatment, a change in the sea-
sons will no longer change your health
and happiness.
Liz Fulcher is a 27-year clinical aromatherapist
and founder of the Aromatic Wisdom
Institute. You can learn more about essential
oils on her highly popular podcast at
www.AromaticWisdomInstitute.com/Podcast.
| RECIPES |
EMOTIONALLY UPLIFTING
NASAL INHALER
7 drops bergamot essential oil
(Citrus bergamia)
5 drops spike lavender essential
oil (Lavandula latifolia)
3 drops Siberian fir essential oil
(Abies alba)
1 nasal inhaler
Add the 15 drops of essential oils
to the cotton wick, and place it
inside the inhaler. Each time you
open the tube and breathe in the
aroma, repeat a positive affirmation,
such as: “Today I will find a way to
experience joy,” or “I feel light and
energetic.”

SOOTHE MY SPIRIT ROLLER BALL

0.35 ounces (10 milliliters) jojoba

oil (Simmondsia chinensis)
4 drops sweet orange essential oil
(Citrus x sinensis)
3 drops ylang-ylang essential oil
(Cananga odorata)
LEFT: GETTY IMAGES/ALEKSANDARNARKIC; RIGHT: GETTY IMAGES/THARAKORN

2 drops cedarwood essential oil

(Juniperus virginiana)

OUR
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Jan/Feb 2019 23
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 HEALTH YOUR BODY

Dry January
Elimination diets are popular for most resolution makers, but you can
also kick-start your renewal with a dry, alcohol-free January.

MANY PEOPLE round out each December with a season of celebration, and greet Health Benefits
the new year by setting intentions for health and wellness. This collective optimism of an Alcohol Break
makes the first month of the year a natural fit for “Dry January” — a designation My own month-long experiment
created by U.K. charity Alcohol Concern, which, in 2013, started a public health with alcohol abstinence led me to
campaign calling for people to put drinking on hold for one month. long-term refrainment, during which
Taking such a pause can bring relief after holiday indulgence, and help you become I’ve reveled in the benefits and new
aware of your relationship with alcohol during different occasions — celebration, grief, habits listed in this article. You can
joy, stress, parenthood, dating, and any reason in between. However, Dry January is put these recommendations to use
not a pass for overconsumption the rest of the year; it’s a chance to gauge your alcohol during your own Dry January, or
consumption and investigate the benefits of spending one month alcohol-free. At social at any time of year when you feel
functions, you can say you’re participating in this official event to explain why you’re you need a break to reassess or
passing on that glass of cabernet. complement other health goals.

Æ RISE AND SHINE. Alcohol is a

diuretic that causes dehydration, so a
period of refraining will help you stay
hydrated throughout the night. With
no chance of waking up hungover
this month, you’ll get out of bed feel-
ing refreshed more frequently. Your
Dry January commitment may also
assist you in accomplishing other goals
you’ve set for yourself, because you’ll
have more time in the morning and
throughout the day to fit them in.

Æ SLEEP TIGHT. Your nights will get

a boost from Dry January too. Alcohol
interferes with sleep cycles, leading
to disrupted slumber and daytime
drowsiness. You may have an easier time
sticking to a consistent sleep schedule
while abstaining, and once you fall
asleep, you’ll sleep more deeply.

Æ GLOWING SKIN. Alcohol’s

dehydrating effects may impact the
skin, leading to breakouts, dryness, and
inflammation — so taking a break from
alcohol may clear up your complexion,
GETTY IMAGES/ELISAVETA IVANOVA

especially when paired with improved

sleep. Redness and puffiness will
retreat, leaving behind rehydrated,
Dry January can help you discover radiant skin.
health and culinary possibilities
outside of alcohol consumption.

Jan/Feb 2019 25
 HEALTH YOUR BODY
| CONSIDER THIS |
Assess Your
Alcohol Use
Whether you choose temporary
or permanent abstinence, Dry
January could be your next New
Year’s resolution. To see if this is
right for you, here are a couple
of points to keep in mind:
✽ If you drink, how frequently and
how much? According to a 2015
survey, 56 percent of adults in
the United States have reported
drinking in the past month. If you
do choose to drink, the Mayo Clinic
recommends doing so in moderation:
for all women, and men over 65, this
means up to one drink per day, and
for men under 65, up to two drinks
per day. Where do you place yourself
in relation to these numbers?
✽ On what occasions do you find
yourself drinking? Is alcohol your
go-to choice? More importantly, if
it wasn’t available, would you still
enjoy the event?
Based on your answers, a break from
alcohol could help you develop a
healthier awareness and therefore
pace your drinking habits the rest of
the year. Keep reading to discover
the benefits of this unique resolution,
and strategies for sticking to it!
26 motherearthliving.com
Æ IMMUNITY BOOST. According to
research published in Alcohol Research:
Current Reviews in 2015, intoxication
reduces immunity, so abstaining from
alcohol will help your immune system
more easily defend against infection and
disease, and if you do become ill, you
may recover more quickly if you cut
out alcohol.
Æ IMPROVED MOOD. Contrary
to the intoxicating effects of alcohol,
which lift mood temporarily, the long-
term effects of drinking are increased
anxiety and depression. Therefore,
going alcohol-free could have a positive
effect on your mental health and
outlook. You’ll also gain confidence
from sticking to a commitment.
Æ FINANCIAL SAVINGS. Even if I
use a modest estimate of how much I
was spending per month on alcohol,
the savings I’ve seen since refraining are
astonishing. Just like if you were to stop
buying your daily cup of coffee for a
month, your daily or weekly alcohol pur-
chases add up pretty quickly. Calculating
your own potential savings (and plan-
ning what you’ll do with that cash) could
be a great motivator.
Mindful Tips for Staying Dry
The following list of activities and
tools helped me during my alcohol-free
month. However, your choice to refrain
(temporarily or otherwise) won’t look like
anyone else’s; rather it will be based on
your unique health and history. Perhaps
you feel fully equipped to handle a month
of complete abstinence; if not, consider
speaking with your health care provider
beforehand about possible withdrawal
symptoms and treatments.
Æ STAY SOCIAL. When I stopped
drinking, I made room for more of my
favorite pursuits, such as meeting up
with people for coffee, cooking with
friends, exploring parks and beaches,
thrifting, reading, and writing. I’ve also
enrolled in a class to learn more about
herbs, and made travel plans with the
money I’ve saved.
Æ ENLIST HERBS. The act of making
hot tea can be a calming process that
takes me out of an alcohol craving,
regardless of what effect the tea itself
has. However, I also turn to herbs to
address specific afflictions. I’ve had
trouble sleeping since I was a teenager,
and without alcohol, my habit of staying
awake late has been exacerbated. My
before-bed routine now includes a
FROM BOTTOM: ADOBE STOCK/JACOB LUND; ADOBE STOCK/AFRICA STUDIO
 HEALTH YOUR BODY

lot of lavender — lavender Epsom | LEARN MORE |

salts, lavender essential oil, and

lavender lotion. I’ve also used teas
and tinctures of hops, lemon balm,
passionflower, and valerian root to
fall asleep. (NOTE: Valerian root
is contraindicated for use with
barbiturates, benzodiazepines, and
other sedatives, as it can potentially
increase the effects of these drugs.) In
her book Herbal Recipes for Vibrant
Health, herbalist Rosemary Gladstar
lists the four herbs above as nerve
sedatives, and she also includes
California poppy, St. John’s wort,
catnip, lobelia, skullcap, and cramp
bark in this category.
Any detoxification can increase
stress or reveal stress in body systems
and organs. I use chamomile, kava,
and motherwort to reach a calmer
state. Gladstar identifies chamomile
as a nerve tonic, among “herbs
that feed, tone, rehabilitate, and
strengthen the nervous system.” And
she recommends kava for lifting
spirits, and motherwort for reducing
nervous stress (though neither
should be taken during pregnancy).
learning to make my own mixes.
(See “Rooibos Tea & Pomegranate
Mocktail” on Page 28.)
Æ BUILD COPING SKILLS.
If you’re uncomfortable in social
situations where you normally drink
alcohol, you’ll likely need some rituals
to turn to when tempted to ditch your
commitment. To replace an after-
dinner drink, try making tea, walking,
meditating, or bathing. Brainstorm
coping skills that correspond to each
state of mind. Additionally, visit
“Resources” on Page 28 for more help
Love Your Liver
One of the largest and most important
organs in the body, the liver is tasked with
more than 300 bodily functions. Some
of its responsibilities include regulating
hormone activity; converting nutrients
from food into usable substances; and
cleaning toxins and alcohol from the
bloodstream and body. High alcohol
consumption, therefore, can be especially
damaging to this vital organ, resulting in
liver diseases if not regulated long-term.
In addition to participating in Dry January,
show your liver some extra love by add-
ing certain herbs or foods to your diet.
I’ve used dandelion root and milk thistle;
according to herbalist Rosemary Gladstar,
these herbs can cleanse and support the
liver. Steep them in tea, or enjoy them as
extracts or capsules, depending on your
need. Foods and drinks that may also aid
liver health include green tea, fish, nuts,
and olive oil. Consult with your health care
practitioner to determine if the addition
of certain herbs, supplements, extracts, or
foods is right for you.

Æ JOURNAL. Document the day-

to-day details of your Dry January
with your Dry January.

experience. And when January ends, Æ SEEK SUPPORT. A simple

FROM BOTTOM: GETTY IMAGES/TOLIKOFFPHOTOGRAPHY; ADOBE STOCK/MADELEINE STEINBACH ; PAGE 28: ODED MAROM

write about what you liked and
disliked about participating. Note any
changes in your mood, energy, sleep
habits, and general well-being. These
notes will help you understand your
relationship to alcohol and inform
your decisions going forward.
text to a friend telling them you plan
to participate in Dry January will
help keep you accountable — and
your friend may even join you.
Encouragement will be invaluable to
you on days when abstaining feels
tough or impossible.

Æ SWAP SIPS. Create a list of

nonalcoholic drinks that excite you.
For me, kombucha has served as a
healthful substitute that offers effer-
vescence and flavor (though some
people avoid it during abstinence
because it has trace amounts of alco-
hol). When out with friends, I’ll order
ginger beer or a Shirley Temple, or
ask the bartender to surprise me with
a nonalcoholic “mocktail.” I’m also
If you decide to reduce or elimi-
nate alcohol as part of your New
Year’s resolution, be proud of the
tone you’ve set for a healthier year
ahead. Just one month can bring
enough awareness for deep change,
and jump-start a new you. > >
Amanda Sorell is a senior copy editor for
Ogden Publications. She enjoys brewing
herbal potions, cooking, making DIY
beauty products, reading, and writing.

Jan/Feb 2019 27
 HEALTH YOUR BODY

| RECIPE |

ROOIBOS TEA & POMEGRANATE MOCKTAIL

Rooibos, with its earthy, nutty, grassy, almost smoky
+
notes, is gloriously high in antioxidants. While a cup
RESOURCES
of rooibos on its own is all well and good, you can also
jazz it up. The flavors in this mocktail seem to compete
Dry January website
in the mouth, creating a real depth of taste. Enjoy it
www.AlcoholConcern.org.uk
during or after your Dry January experience.
Yield: 1 drink.
Mayo Clinic
www.MayoClinic.org
4 ounces strong rooibos tea, cooled
2 ounces freshly pressed pomegranate juice
Rethinking Drinking
Dash of freshly squeezed lime juice
www.RethinkingDrinking.
1 teaspoon honey
NIAAA.NIH.gov
Pomegranate seeds, for garnish

Tell Better Stories

1. Place all ingredients in a shaker, and
www.TellBetterStoriesMedia.com
shake vigorously.
2. Strain into a glass, garnish with pomegranate seeds, and serve.
This Naked Mind
by Annie Grace
Recipe from Mocktails: The Complete Bartender’s Guide. Text copyright © 2012 Penn Publishing, Inc.
Photography copyright © 2012 Charlesbridge Publishing. An Imagine Book. Used with permission www.ThisNakedMind.com
by Charlesbridge Publishing, Inc. (www.Charlesbridge.com).

28 motherearthliving.com
Circle #9; see card pg 65
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 Real Food NUTRITION + RECIPES + TECHNIQUES

Pucker Up with Preserved Lemons

Infuse winter meals PRESERVED LEMONS, also known as “lemon pickles,” are lemons fermented in

with a bright, seasonal a mixture of their own juices and salt to help preserve them well past their peak
GETTY IMAGES/VIOLLETA

season. In an age where fresh fruits are available year-round, you may wonder
bite by preserving your why it’s worth going through the trouble. The answer is simple: Preserved
own lemons. lemons are easy to make, remain shelf-stable for up to a year, and introduce a
novel, exotic flavor profile that you can add to almost any dish.

Jan/Feb 2019 31
 FOOD PRESERVATION
It was during my years as a
personal chef that I came across
these multifaceted gems while
scouring cookbooks in search
of unique flavors. Years later,
preserved lemons continue to be a
staple in my home.
The great thing about the
exhilarating flavor of lemons is
that they’re almost universal in
their application possibilities.
Don’t limit yourself to the few
recipes that I’ve provided. Rather,
try sprinkling preserved lemons
into a few of your favorite dishes;
you may be surprised at how well
the bright taste accompanies a
number of diverse flavors.
A few other ways I enjoy using
preserved lemons include mixing
them into chicken and tuna salads,
using them as a topping on Cobb
and Caesar salads, and using deli-
cate slices as garnishes on cock-
tails. More adventurous palates
may even enjoy preserved lemons
on ice cream drizzled with honey.
The possibilities are endless!
32 motherearthliving.com
How to Make
Preserved Lemons
Artisanal preserved lemons can be
pricey, so follow the instructions below
to make your own simple lemon pickles
for year-round enjoyment. Take note that
preserving lemons does mellow the
citrus bite ever so slightly.
Yield: 1 quart.
8 Meyer lemons
¼ to ½ cup salt, divided
Optional Spice Mixture
1 cinnamon stick
3 cloves
5 to 6 coriander seeds
3 to 4 black peppercorns
1 bay leaf
1. Sterilize a quart-sized canning jar by
giving it a quick bath in boiling water.
When finished, set it aside.
2. Slice off the ends of each lemon, and
then cut an “X” into each lemon’s body,
leaving about ½ inch of lemon still con-
nected at the bottom.
3. Add 1 teaspoon of salt to the bottom
of the canning jar, and then add one tea-
spoon of salt into the center “X” of 1 of the
lemons. Place the salted lemon in the jar.
4. Repeat this process with each lemon
until the jar is half-full.
5. If you’re going to use the optional
spices, add them to the jar at this point.
6. Finish salting and adding the rest of
the lemons to the jar.
7. When the jar is full, add another tea-
spoon of salt on top of the lemons, and
then push the lemons down with a wood-
en spoon, squeezing out as much juice as
possible. Make sure the jar is completely
full of submerged lemons; it’s important
that the lemons are completely covered
in lemon juice, so squeeze in the juice of
more lemons if need be (never use water).
8. Cap with a lid to keep air out, and give
the jar a good shake to distribute the spic-
es. You’ll want to shake the jar every few
days to distribute the salt and spices.
9. Let ferment in a cool, dark location,
such as a root cellar or basement, for 4 to
6 weeks.
✽ Store preserved lemons in the
refrigerator or in a cool, dry location for
up to a year. To use, simply grab one and
rinse off the salt. Some people prefer to
remove the peel, but I see no need; I chop
them up and use them in their entirety.
ADOBE STOCK/QWARTM (2)
Even after you rinse them, preserved
lemons will bring some salty flavor to
the table, so be careful about adding
additional salt to your meal.
 FOOD PRESERVATION

| RECIPE |

MOROCCAN CHICKEN WITH
PRESERVED LEMONS
I love the medley of flavors that this
recipe offers. The earthiness of the
cinnamon and the brightness of the
ginger are just a few of the ingredients
that help round out the flavor.
Yield: 4 servings.
½ cup cashews
4 chicken breasts
FROM TOP: GETTY IMAGES/BARTOSZ LUCZAK; GETTY IMAGES/SEAN SHOT
¼ teaspoon ground cloves
1 teaspoon paprika
2 cups chicken stock
4 roma tomatoes, chopped
2 tablespoons preserved lemons
(see recipe on Page 32)
4 green onions, sliced
Salt and pepper, to taste
1. Preheat oven to 350 degrees
Fahrenheit.
cloves, and paprika, and cook just under
a minute more.
6. Add chicken stock and tomatoes, and
bring to a simmer. Cube chicken breasts,
and mix them into the sauce in the pan.
7. Remove the sauce from the heat, and
stir in the preserved lemons. Serve the
dish over rice, garnish with green onions
and toasted cashews, and season with
salt and pepper to taste.

2 tablespoons coconut oil, divided 2. Toast cashews by baking them on a

1 jalapeño pepper, chopped and
seeds removed
2 chipotle chiles, soaked 30 minutes
then drained, seeded, and chopped
5 or 6 cloves garlic, minced
1 yellow onion, peeled and chopped
1 teaspoon ground cumin
1 tablespoon fresh ginger, peeled
and grated
½ teaspoon cinnamon
dry cookie sheet for 10 to 12 minutes, or
until slightly browned.
3. Sauté the chicken in 1 tablespoon of
coconut oil over medium heat until done,
then set aside.
4. In the same skillet, melt the remaining
tablespoon of coconut oil, and then add
jalapeño, chiles, garlic, and onion. Cook
until onions become translucent.
5. Add cumin, ginger, cinnamon,

Jan/Feb 2019 33
 FOOD PRESERVATION
| RECIPES |
LAMB CHOPS WITH
WHITE WINE SAUCE
This recipe proves that preserved
lemons go just as well with red meat as
they do with chicken. This is a great dish
to share with unexpected guests because
it requires a relatively short cooking
time and few ingredients. Serve with rice
or couscous. Yield: 4 servings.
2 tablespoons coconut oil
4 lamb chops
3 tablespoons butter
2 shallots, chopped
¼ cup dry white wine
1 cup chicken stock
2 to 4 sprigs oregano
1 tablespoon preserved lemons,
minced (see recipe on Page 32)
Salt and pepper, to taste
1. Add coconut oil to a medium-sized
frying pan over high heat. Sauté the
lamb chops, about 3 minutes per side.
Set aside.
2. Add the butter and shallots to the
same pan. Sauté just until shallots give
off a light aroma.
34 motherearthliving.com
3. Pour in the wine, and boil until
reduced by three-quarters.
4. Add the chicken stock. Simmer
the mixture until slightly syrupy,
approximately 5 minutes.
5. Remove the pan from the heat, and
mix in oregano and preserved lemons.
6. Season the wine mixture with salt and
pepper to taste, and then pour it over the
cooked chops.
ROASTED ASPARAGUS
This spring, serve roasted asparagus
as a side dish that guests are sure to
remember. This recipe combines the
comforting flavor of roasted asparagus
with the refreshing flavor of preserved
lemons and the tiniest kick of chile.
Yield: 1 pound asparagus.
1 pound asparagus, rinsed and
trimmed
1 tablespoon coconut oil
1
⁄8 teaspoon dried chile powder
½ teaspoon salt
1 tablespoon preserved lemon, minced
(see recipe on Page 32)
1. Preheat oven to 400 degrees
Fahrenheit.
FROM TOP: ADOBE STOCK/AZURITA; ADOBE STOCK/MATEUSZSIUTA
2. Coat the asparagus with the
coconut oil, chile powder, and salt.
3. Bake for 12 minutes.
4. Add the preserved lemon, and
serve warm.
Jake Lasorsa was a personal chef for four
years. During that time, he developed skills
for flavor combinations and recipe creation.
Jake and his partner source as much of their
produce as possible from their own garden or
from local farmers and ranchers.
 FOOD EAT WELL

The Might of Miso

This unassuming superfood can boost nutrition in savory dishes and
is likely to become your next made-at-home secret ingredient.

ANALYZED IN HEALTH COMMUNITIES, treasured for its fifth-taste flavor, and | RECIPE |

at times incorporated into recipes without knowing its entire potential, miso — a
salty, slightly sweet brown paste of fermented pulses — is a food steadily garnering RICE MISO
attention. It originated in China and was adopted by Japanese cooks hundreds of A great recipe for beginners, rice miso
years ago, where dozens of different varieties are now produced in various regions, in has a shorter fermentation time than
ways similar to how other cultures produce regional wines or cheeses. other misos and a light, sweet flavor.
Most miso is made from soybeans, which are cooked, mashed, and fermented with Yield: Seven 12-ounce jars, around
grains of rice or barley that have been impregnated with the Aspergillus oryzae culture. 5 pounds.
These grains are known as koji and are the basis of several Japanese ingredients,
including traditional soy sauce. The savory flavor produced by the culture is known as 3 cups soybeans
“umami,” or “the fifth taste.” A highly sought-after component of Asian cuisine, umami 11⁄ 2 cups rice koji
is created by the formation of glutamate during the fermentation process. 21⁄ 2 tablespoons salt, plus
Different types of miso are made by varying ingredient proportions and fermentation 1 teaspoon extra to sprinkle
times. The types can be split roughly into two categories: stronger-tasting, darker misos on surface
and lighter, sweeter ones. The richer misos are used to flavor soups and stews, while the 2 cups water (save this from the
paler, less powerful misos are ideal for dips, dressings, and lighter broths. cooked beans)

1. Soak the soybeans for 12 to 18

hours, then rinse, cover with fresh
water, bring to the boil, then reduce
to a low heat and simmer gently until
soft — around 3 to 4 hours.
2. Drain, reserving the cooking liquid,
then mash the beans. Keep some
chunkier pieces for a rougher texture,
or mash to a pulp for a smoother miso.
3. Leave to cool to room tem-
perature. If the koji is added while the
beans are hot, the beneficial mold
will be killed. The mold is the culture
which aids the fermentation process
and transforms the mashed beans
into miso, and it’s the by-products of
the mold fermentation that give miso
its health benefits.
4. Stir the koji and salt together, and
mix both into the mashed soybeans.
5. Add some of the reserved cook-
ing liquid, a little at a time, to loosen
the mixture. Aim for the consistency
of mashed potatoes.
ADOBE STOCK/JEDI-MASTER

6. Spoon mash into a clean, wide-

mouthed glass or ceramic vessel.
Press out all of the air as you fill
the jar to eliminate oxygen, which

36 motherearthliving.com

Koji, rice or barley impregnated
with Aspergillus oryzae culture,
is fermented with mashed
soybeans to make miso.
can cause unwanted bacteria or
molds to grow. If you’re careful, this
shouldn’t be a problem. The salt in
the miso and the proliferation of
lactic acid bacteria and molds will
inhibit any other growth.
7. Sprinkle the surface of the miso
with a final teaspoonful of salt, then
put a piece of plastic wrap directly
onto the surface to keep out air.
Place a weight, such as a glass pickle
weight or a flat stone, on top of the
plastic wrap. Put a final cover of a
muslin cloth or a lid over the jar. If
using a lid, remember that microbial
action means gas will be given off, so
it needs to be loosely fitting or have a
vent in the top.
8. Place the jar somewhere dark with
an even temperature, such as a closet
away from heating.
9. Check every 4 weeks for unwanted
mold on the miso’s surface. If there’s
white mold growth, it’s harmless;
scrape it away and clean the sides of
the jar. Then top miso with fresh salt,
FROM BOTTOM: ADOBE STOCK/TSUBOYA; GETTY IMAGES/GYRO
new plastic wrap, and a clean weight.
10. Fermentation of this miso will
take up to 12 weeks. Start tasting it
around week 6 to see how it’s pro-
gressing. Once it has reached a taste
that you like, remove the weight, put a
tight-fitting lid on it, and store it in the
refrigerator, which will virtually stop
the fermentation process.
Miso for Health
Miso’s flavor isn’t the only attractive
thing about this paste; it’s also believed
to have a number of health benefits.
Unpasteurized miso (miso that hasn’t
been heat-treated) contains a mixture
of probiotics and enzymes that promote
beneficial microorganisms in the gut.
This effect may, in turn, strengthen
the immune system, since around 70
percent of it resides in the gut.
Though some of it is still developing,
research continues into the health
benefits of miso. It has been found
to contain antioxidants, which help
promote cellular health and may reduce
the inflammation that can be a root
cause of many health problems. One
study found that miso’s antioxidants
scavenged free radicals, the unstable
molecules found in our bodies that can
damage cell membranes.
Although miso is salty, it’s not
believed to have the same negative effect
on blood pressure as ordinary table salt.
Studies have reported measured blood
pressure in mammals to be lower when
they’ve consumed salt through miso
rather than eating salt on its own.
A study in Japan, reported in the
Journal of the National Cancer Institute
in 2003, found that women consum-
ing at least three bowls of miso soup
daily showed a lower incidence rate for
breast cancer compared with those who
FOOD EAT WELL
didn’t consume the soup as regularly.
Isoflavone genistein, which inhibits the
growth of some colon, cervical, brain,
and prostate cancer cells, is found in
miso. Tests have also found that miso
may protect against radiation sickness
when eaten regularly.
Making Miso
Often, most commercially available
miso is pasteurized to allow for longer
storage. The easiest way to ensure your
miso contains the health-enhancing
enzymes and live probiotics found in
unpasteurized forms is to make the
superfood yourself.
Paler, sweeter misos, such as rice
miso made with soybeans and rice
koji, are usually fermented for a fairly
short period, from around 8 to 12
weeks, meaning less wait time until
they can be sampled. As such, they
are ideal if you are making your first
homemade miso.
Darker, stronger-flavored misos,
such as hatcho (soybean mash
fermented with soybean koji), barley,
or brown rice misos, have a lower
proportion of koji but contain more
salt. Fermentation must take place over
several months, which should include
the warmer summer period. It can
be left for as long as two years. These
darker, long-aged misos are believed to
be more powerful in protecting from
radiation exposure and fighting colon,
lung, and stomach cancer cells. Short-
aged misos are thought to contain
higher levels of probiotics.
There are dozens of ways to make
miso, so it’s worth experimenting with
varying amounts of beans and koji, as
Jan/Feb 2019 37
 FOOD EAT WELL
well as using other legumes such as
garbanzo beans, adzuki beans, pinto
beans, or dried peas. Other kojis
can also be found, including wheat,
soybean, and rye. Try making a light
rice miso to start, and once that’s
underway, make up a darker miso that
can be left to ferment over a number
of months while you enjoy the quicker,
lighter version (see recipes on Pages 36
and 39).
When making miso, organic
ingredients always work best, as they
will be free of any chemical residue
that may hinder fermentation.
Similarly, untreated sea salt is better
than ordinary table salt. Koji is
available from some whole food and
Asian shops, as well as online.
Using Miso
It’s important when using miso to
avoid heating it for too long. It should
never be boiled, as this will destroy the
beneficial bacteria and enzymes. To add
38 motherearthliving.com
it to soups, stews, or dressings, put the
miso in a cup with some warm water
and mix them together until smooth.
This mixture can then be added right
at the end of any cooking process, just
before serving.
The umami taste is incredibly
versatile, making miso a useful
seasoning for dips, marinades, sauces,
and casseroles, where it can be used
in place of salt as a deeper, more
satisfying flavoring. In places where
miso is eaten on a daily basis, the
paste is often incorporated in a light,
nourishing, and warming broth.
With its flavorful versatility, as well
as its potential advantages to health,
adding miso to the diet is an easy and
tasty way to help your body achieve
balance and maintain well-being.
Claire Jones is a freelance writer specializing in
natural health and sustainability. She is a veg-
etarian, grows her own fruits and vegetables,
and likes experimenting with fermentation.
| RECIPES |
MISO SOUP
This is a good recipe for beginners and
is easy to adjust to suit your taste or to
use up ingredients you have on hand.
Try drinking a cup of miso soup once a
day instead of your usual hot drink.
Yield: 4 servings.
4 dried shiitake mushrooms
4 cups water or vegetable stock
4 savoy cabbage leaves,
shredded
3 scallions, finely sliced
1 clove garlic, crushed
1 teaspoon freshly
grated ginger
1⁄ 2 red chili, finely chopped
(optional)
2 tablespoons rice miso
1. Soak dried mushrooms in hot water
for 15 minutes, then check for grit and
slice into eighths. The soaking water
can be added to the soup if it’s dirt-free.
2. Bring the water or stock to a boil
in a pan, then add all the ingredients
except the miso and simmer for 7 to
10 minutes. Remove from heat.
3. Dissolve the miso in a cup with 4 to
5 tablespoons of hot water. Add to the
soup, stir, and serve immediately.
FROM BOTTOM: GETTY IMAGES/HELENACALABUIGPHOTOGRAPHY; ADOBE STOCK/BIT24
 FOOD EAT WELL

GARBANZO BEAN,
VEGETABLE, AND MISO STEW 3 cups soybeans
Miso stew is a great warming dish for 1⁄ 2 cup barley koji

chilly days. A balance of vegetables, 7 tablespoons salt, plus

carbohydrates, and garbanzo beans
combine with the health-giving prop-
erties of miso to make a deeply savory
dish that’s satisfying and healthy.
Yield: 4 servings.
2 tablespoons sunflower oil
1 yellow onion, chopped
2 cloves garlic, finely chopped
3 cups cubed root vegetables,
such as carrots, sweet
potatoes, or parsnips
1 rounded teaspoon cumin
6 cups water or vegetable stock
2 cups cooked garbanzo beans
1⁄4 medium cabbage, sliced
3 tablespoons miso
(a darker, saltier miso is good,
if available)
1 teaspoon extra to sprinkle
on surface
2 cups water (save this from the
cooked beans)
1 tablespoon unpasteurized
miso (optional)
1. Follow the same process as for
Rice Miso. Add the tablespoon of
miso, if using, to the salt and koji in
Step 4. This helps start fermentation.
2. Ferment this miso for around
a year. It may be ready in less if it
ferments over the summer months, as
this season boosts bacterial activity.
Miso can be added as savory
Start tasting it after 9 or 10 months. flavoring to dishes such as soups,
Once the flavor has developed, it can stews, broths, and dressings.
be transferred to the refrigerator.

1. Heat the sunflower oil in a large

pan, then add the onion and sweat
for 5 minutes over a low heat.
2. Add the garlic and root
vegetables, and cook for an addi-
tional 2 minutes.
3. Stir in the cumin, then add
the vegetable stock and garbanzo
beans. Simmer for 10 minutes.
4. Add the cabbage and simmer
for an additional 15 minutes.
5. Remove stew from heat. Dissolve
miso in 1⁄2 cup hot water.
6. Put about 1⁄4 of the stew in a
blender, and purée until smooth.
Add the miso, and blend briefly to
mix. Return mixture to the pan, stir,
and serve with crusty bread.

MUGI OR BARLEY MISO

The higher ratio of beans to koji, the
increased amount of salt, and the lon-
ADOBE STOCK/CRISFERRA

ger fermentation period make this a

darker, saltier, stronger-tasting miso.
Yield: Six 12-ounce. jars, around 41⁄2
pounds.

Circle #13; see card pg 65

Jan/Feb 2019 39
 9
green teas,
infusions
&
herbal blends

©2019 Eden Foods 10168

Purity, Exceptional Flavor

Responsibly Packaged
Each EDEN tea bag reflects loving care – unbleached
manila fiber,100 percent cotton string, and crimped seal.
Purely compostable, no whiteners, no plastics, no staple.

edenfoods.com
 Whether perusing the aisles or
paying at the register, you can practice
sustainable supermarket strategies
that help reduce your plastic and
packaging waste.

If you’re planning New Year’s resolutions, consider

one that can cut down on household clutter, reduce
grocery bills, and shrink your carbon footprint: going
zero-waste while grocery shopping. Though different
from the more traditional fitness and food goals, this
environmentally friendly practice has gathered more
support lately, and the new year is an effective starting
point for a continuing lifestyle of sustainability.
GETTY IMAGES/THOMAS_EYEDESIGN

Jan/Feb 2019 41
 Plastic on Our Planet
The last few years have witnessed
an explosion in consumer passion for
environmental issues. More people
are taking steps to reduce their waste
and are calling on companies large
and small to do the same. We, as
consumers, have the power to change
the way business is done, specifically
when it comes to plastics and other
disposable packaging. And the food
industry is a great place to start!
Plastic packaging, such as the kind
you see on the shelves of your local
grocery store, makes up approximately
40 percent of all plastic produced. And
all of those plastic bags? Here in the
United States, we use 100 billion plastic
bags per year, only 1 percent of which
are properly recycled. To make those Strategies for Sustainable Shopping
bags, we go through 12 million barrels Any effective New Year’s resolution starts with a plan. Organize your next
of oil. sustainable grocery trip so that you’re prepared before you begin roaming the
Plastic isn’t evil in itself; the big- aisles. Here are some tips to get you started:
gest problem is that the production
chain is linear, and the end result is BRING YOUR OWN BAGS. This is often the easiest place to start. Instead of using
the equivalent of one garbage truck’s the plastic bags at the store, bring your own reusable cloth, canvas, or nylon
worth of plastic being dumped into shopping bags. Don’t forget about all of those pesky produce bags, either. There
our oceans every single minute. are many wonderful, reusable alternatives, including drawstring fabric bulk food
Unless something changes, and fast, bags and mesh produce bags.

there may be more plastic than fish in
the ocean by the year 2050.
But don’t despair — things are
changing! Individuals are realizing
that they can choose better food
FROM LEFT: GETTY IMAGES/GAFFERA; GETTY IMAGES/FATCAMERA; PAGE 43, FAR RIGHT: ADOBE STOCK/EDALIN;
REFUSE THE RECEIPT. While many of us reach for our receipts without a second
thought, how many of us actually look at them or need them after we’re done
shopping? Get in the habit of saying, “No receipt, thank you,” when checking
out. Not only will you cut out this unnecessary trash, but you’ll also reduce your FROM BOTTOM CENTER: GETTY IMAGES/INDUSTRYVIEW; ADOBE STOCK/GLENDA POWERS

products with less waste, while also
saving money and reducing their
exposure to potentially harmful
plastic chemicals. Businesses are real-
izing that they can make their dollars
stretch further by minimizing packag-
ing, providing bulk options, and offer-
ing incentives for those who bring
their own bags or cups. You can join
the low-waste living revolution this
year by making a few easy changes to
the way you buy your food.
exposure to bisphenol A (BPA), which is found in much of the thermal paper
used in the printing of receipts.
CHOOSE FOR THE LONG-TERM. There are some items that you likely won’t be
able to find in bulk or without packaging, such as pasta sauce, salad dressing, or
other condiments. In these cases, look for packaging that you’ll reuse, such as
sturdy glass jars with screw-on lids, or containers that can easily be recycled in
your area.
A WORD ON LIDS: Depending on your municipality, you may or may not be able to
recycle the lids that come with your jars or bottles. If you’re not able to do so within
your city, other independent companies may be able to recycle them for you.

42 motherearthliving.com
Placing apples in a mesh bag is one thing, but what about figuring out how to collect
food items in the bulk sections without the plastic bags available in the store? It might
seem daunting at first, but you’ll quickly get the hang of bringing your own containers
to the grocery store and navigating how to record what you place in them.

1 Choose a sturdy, reusable con-

tainer that suits the item you hope
to buy. Glass canning jars, stainless steel
bowls with lids, cloth or mesh bags, and
Tupperware make effective options.
3 If in the bulk section: Fill your
container with your desired
product. Easy-peasy!
If going to the deli counter: Order your
desired items and kindly tell the person
behind the counter that you would like

2 Find the “tare weight” of this item.

The tare weight simply refers to
the weight of the container when empty;
this number will be subtracted from the
them in your reusable container. Hand
over your (clean!) container for them to
fill. They should also be able to get a tare
weight here, if you don’t have it yet.

final weight at the register. For ultra-light-

weight items such as mesh bags, don’t
bother getting the tare, but do so for all
jars and containers. You can weigh them at
home, on a kitchen scale, or ask someone
behind the counter to weigh them for you.
Many stores also have scales in their bulk
sections for customers to use.
Once you have the tare weight, write
it down on the container. You can use a
wax pencil or marker to do this, or you
can invest in stickers that display the tare
weight and a place to write in the PLU code.
4 Don’t forget to make note of the
item you got! Write down the
PLU code with your wax pencil, or snap
a picture of it on your phone.
Going through the checkout line
with all of your jars and bags may make
you feel self-conscious at first, but don’t
worry — it gets easier! Remind yourself
of the reasons you’re trying to cut down
on waste, and be kind and upbeat if
someone asks (see “Talking About
Zero-Waste” on Page 45).
 REMEMBER THE LITTLE THINGS.
Huge plastic berry containers are
one thing, but what about little
items such as twist-ties, rubber
bands, and produce stickers? You
find these on everything from celery
bunches to loose apples, and most
of us don’t know what to do with
them. Twist-ties and rubber bands
can’t be recycled, and PLU stickers
are made from plastic (and also
cause serious issues in composting
facilities), so what are the best zero-
waste options here?
Certain stores, such as local co-
ops and farmers markets, may sell
produce without these trappings,
so opt for this whenever possible.
Otherwise, you can give the PLU
stickers to the kids for art projects, Groceries On-the-Go
or create your own sticker-based More people are opting for grocery services. While these do have the advan-
household organizing system. Twist- tage of saving time and potentially fuel, they can make it more difficult to stick
ties and rubber bands are wonder- to your low-waste living goals. Recognize these obstacles in advance so you can
fully useful household items, and make the right plan for your lifestyle.
can be upcycled for purposes such as

cable management; organizing tools,
hardware, ribbon, or craft supplies;
as holiday ornament hangers; or for
cleaning small items such as razors
and pencil sharpeners.
PAGE 45, FAR RIGHT: GETTY IMAGES/MONKEYBUSINESSIMAGES; FROM BOTTOM CENTER: GETTY IMAGES/SERGEYRYZHOV; ADOBE STOCK/SPELAG
CURBSIDE: Nearly all curbside grocery pickup and delivery order forms provide
a section for you to add special instructions. Here, you can request that your
produce items be kept loose, as opposed to put in plastic produce bags, and also
that your order be placed into paper grocery bags. This system certainly isn’t
perfect yet, but because it’s so new, now’s the time to make your voice heard.

BE PREPARED TO SAY “NO.”
Although food suppliers are mak-
ing strides, there will likely be items
that you can’t find sans packaging,
MEAL DELIVERY SERVICES: There’s no shortage of options nowadays for those
looking for meal prep delivery services. One advantage to this grocery option
is that it significantly cuts down on food waste — however, it typically makes
up for that in packaging and trash. Nearly everything in a meal kit delivery is
THIS PAGE, FROM LEFT: GETTY IMAGES/TANYASID; GETTY IMAGES/KRITCHANUT

such as dressings or sauces. In these
cases, be prepared to refuse an item
based upon its packaging. Have a Plan
B in mind, and scope out different
grocery stores for ones that carry spe-
cific items. If you can speak with an
employee directly, don’t be afraid to
say something like: “I try to stay away
from plastic packaging, but I really
want to buy this.” Often, people are
open to working with you, especially
if it means getting your business!
individually wrapped in plastic; plastic bags, plastic Tupperware containers, and
plastic wrap take center stage.
Currently, there doesn’t appear to be any large, nationwide meal kit delivery
service that’s committed to going zero-waste, but several bigger companies are mak-
ing strides. Green Chef (www.GreenChef.com) emphasizes reusable and recyclable
packaging. Purple Carrot (www.PurpleCarrot.com) offers a guide on their website
on how to reuse, recycle, and compost your kit items. Sun Basket (www.SunBasket.
com) provides packaging that is 100 percent recyclable and/or compostable.
Whether you decide to simply bring your own bags to the grocery store, or
attempt full-on zero-waste shopping, remember that your actions matter. Every
step toward less waste is a positive one for your health and the health of the
planet — and it’s a fantastic resolution for this new year!

44 motherearthliving.com
 Not knowing how to interact with others can be a huge hurdle in going zero-waste,
or making any change that goes “against the grain.” Since cutting back on waste is
something that ideally everyone will get jazzed about someday, we want to make this
lifestyle seem fun, inviting, inclusive, and nonjudgmental. If you choose to talk about
it, make it personal to you, but don’t mention other people or what they “should” be
doing. Lead by example whenever you can, and remind yourself of the reasons you’re
making this commitment to the environment.

Here are a few ideas for how to communicate your zero-waste wishes when out shopping:

✽ “I’m cutting down on my ✽ “I’m going zero-waste ✽ “I’m switching to more

trash for a zero-waste
challenge.”
✽ “I want to reduce my
plastic usage. May I
please use a paper bag?”
with my grocery choices. sustainable shopping.
Can you recommend Does this product come
a similar product that in bulk?”
comes package-free?”
✽ “Thank you, but I’ve
brought my own bag/
container today.”

Melani Schweder is a certified health coach, herbalist, and writer. Her journey with
chronic illness ignited her passion for fresh food, wild medicine, and nontoxic living.
PHOTO CREDIT

Follow her at www.ABrighterWild.com, or on Instagram and Facebook @ABrighterWild.

Jan/Feb 2019 45
From fleas to food choices,
explore effective and safe
alternatives for your furry friend’s
emotional and physical
well-being.

BY K A R Y N M A I E R

Your family’s health and well-

being are important to you,
including those of
the four-legged members of your clan.
So when conventional veterinary methods
keep you on a tight leash, it’s a relief to know
that there are alternative ways to keep your pet
healthy and happy. The best ways to make sure
your pet is receiving prime health care is to
know all of your treatment options, and to stay
up to date on general pet health knowledge.

More Than Just Chow

Good pet health starts with a healthy diet.
This means buying foods free of artificial flavors,
colors, preservatives, fillers, and byproducts, as
well as foods that are organic and non-GMO.
This can be a tricky task to manage; because there
is still no regulatory definition for marketing
terms such as “natural”, some detective work
on your part is in order. You must become
a proficient label reader to make sure the
information on the front of the package lines up
with the ingredients listed on the back.
Sometimes food, particularly herbs, can be
a better solution than conventional veterinary
medicines, especially when dealing with minor
gastrointestinal issues, yeast infections, and
inflammatory conditions, such as arthritis. For
example, giving 1 tablespoon of pure pumpkin
purée to a dog (or 1 teaspoon to a cat) is effec-
tive against diarrhea and stomach upset because
it’s high in digestive enzymes. Olive leaf, either
the powder or liquid extract, is also an effective
alternative to antibiotics because of the presence
of oleuropein, a phenolic compound that has
been shown to inhibit the production of inflam-
matory cytokines. Oleuropein also exerts potent

Jan/Feb 2019 47
 antiviral and antimicrobial effects, and counters
a number of pathogens, such as salmonella
(Salmonella enteritidis), E. coli (Escherichia coli),
and ringworm (Microsporum canis). However,
you shouldn’t use olive leaf extract as a regular
treatment method; constant use for more than
three months could lead to negative long-term
issues for your pet.
Because a large part of the immune system
resides in the large intestine, you can also
consider adding a probiotic supplement to your
pet’s food. A dollop of coconut oil contains
essential fatty acids that enhance digestion and
benefit the skin, coat, and brain. Hiding medicine
capsules in coconut oil can also make getting
supplements into Fido or Fluffy a lot easier.

Those Doggone Pests

Frequent scratching is a sure sign that your
pet has picked up a few hitchhikers, namely fleas
and ticks. Conventional products formulated to
rid your pet of these pests may contain chemicals
with known carcinogenic and neurotoxic effects
that not only impact pets, but also people, espe-
cially children. For instance, flea collars — one of
the most common methods of flea control — often
contain tetrachlorvinphos and propoxur, insecti-
cides associated with a significantly increased risk
of neurological disorders in children, who often
hug the family pet around the neck. According to
the Natural Resource Defense Council, flea collars
| RECIPE |
leave nearly 1,000 times the pesticide residue on
pet fur than what the Environmental Protection
Agency determines to be a safe level.
Fortunately, some plant-based flea and

tick formulas have been proven to more
effectively eliminate fleas and ticks, as well as
the risk of toxicity. Studies have shown that
the essential oils of thyme and myrtle are
more effective at repelling fleas than either
diethyltoluamide (DEET) or permethrin, two
standard ingredients found in insect repellents.
Geraniol is another common ingredient in
natural flea and tick products that is superior to
DEET. The compound is found in the essential
oils made from rose geranium, lemongrass,
and citronella. Other botanicals, such as clove
and cinnamon, contain eugenol, an agent that
blocks the activity of an insect neurotransmitter
called “octopamine”, causing the insect’s central
nervous system to crash. Because mammals and
PAGE 46: GETTY IMAGES/ANCHIY; FROM TOP: GETTY IMAGES/FILADENDRON; GETTY IMAGES/AYIMAGES
This formula is easy to use and soothing
for hot spots, bug bites, and other
skin irritations. This recipe is safe for
dogs and cats, but avoid use on open wounds.
1
⁄4 teaspoon fine sea salt
1 cup distilled water
30 drops calendula tincture
Combine the salt and water in a small bottle
with a cap, and shake it a few times. Add the
calendula tincture, and shake it again.
To use: Fit the bottle with a mister, and spray lightly on the affected
area. Try to keep your pet from pestering the treated area until the
formula dries. Shake the bottle before each use.

48 motherearthliving.com
 vertebrates lack adequate octopamine receptors,
eugenol is safe for people and wildlife. Nancy
Brandt, a holistic veterinarian at Natural Care
Institute in Las Vegas, Nevada, recommends
combining 1 tablespoon of salt with 1 cup of water
for an Epsom salt poultice, and applying it three
times a day to combat the itch from flea bites.
While all of these methods are suitable
for dogs, some treatments, specifically those
involving clove and thyme, should not be used
to treat cats. Never apply essential oils directly
to your pet’s skin, and consult your veterinarian
if your pet is under 15 pounds before using
essential oils at all. You should also always take
the extra time to research where your essential
oils are coming from — not all essential oils are
produced safely or responsibly.

Curb Those Hot Spots

In every dog’s life, a hot spot is likely to
develop, usually on the rear end of the dog.
However, hot spots, known as acute moist
dermatitis, can also appear elsewhere on the body,
such as around the neck, legs, flank, and chest.
Though hot spots are more common in dogs, they
can occur in cats as well. These localized sites of
inflammation are intensely itchy and irritating for
the animal, and can escalate from a small spot to
an angry patch of red, hairless skin in no time.
With hot spots, you must act quickly to resolve
the problem before they become infected and
cause even more damage to your pet.
As always, the best treatment option is to
avoid getting hot spots in the first place, which
requires knowing what causes them and taking
early preventive steps. Flea dermatitis and
food or environmental allergies most notably
contribute to the appearance of hot spots and
other inflammatory skin conditions, but other
factors may be involved. Emotionally, lack of
exercise or mental stimulation, severe separation
anxiety, adjusting to a new home, or the arrival of
a new pet or child are common stress points for an
animal. Pets also “grieve” for lost family members
or playmates, and possibly even a favorite toy
or blanket. Physical issues, such as a bug bite or
matted hair, can lead to skin problems. Constant
GETTY IMAGES/CHALABALA

licking of an area around a joint may cause a hot

spot, and may serve as the first sign of arthritis.
In holistic terms, there is always an underlying
cause that must be addressed to fully treat your

Jan/Feb 2019 49
 pet, and helping them emotionally may be the
key to curing them physically, and vice versa.
Once the hot spots are already present, there
are a few natural ways to battle them effectively.
Homeopathic remedies, such as Rhus tox or
Apis, can be given inside the cheek as 3 to 5 No.
20 pellets — or a half-dropperful of 30C potency
liquid — every 30 minutes for up to 4 doses a
day. If administering to cats, dissolve the pellets
in a small amount of broth they can drink
throughout the day.
Externally, 1 teaspoon of coconut oil mixed
with 2 drops of oregano essential oil applied
to the area will help soothe the irritation and
combat bacteria. Unfortunately, this treatment
is not suitable for cats, as oregano can have
harmful and lasting consequences for them.
If using this method on your dog, plan to
supervise them and deter them from licking the
area until the salve is absorbed. If there’s no sign
of improvement after a few hours, and certainly
if the situation seems worse, stop the treatment
and call your veterinarian.

Paws Off Over-Vaccination

Many people are unaware that the only animal
vaccination required by law in every U.S. state
(and in some Canadian provinces) is rabies. The
other core vaccinations — distemper, parvovirus,
| RECIPE |
and adenovirus — are not required, yet they’re
commonly administered on animals that are
already immune from a previous vaccination. Make use of this simple solution during your regular grooming
Until the American Animal Hospital Association’s sessions to keep your pet’s ears clean and problem-free.
Canine Vaccination Task Force released updated
guidelines in 2011, these three vaccines were typi- ½ cup strong chamomile tea
cally given every year to dogs. Although the new 1 teaspoon witch hazel
guidelines recommend core vaccinations every Cotton balls
three years as opposed to annually, the task force
states that the minimum immunity provided by Combine chamomile tea and witch hazel in a small squirt bottle.
distemper and parvovirus vaccines is closer to
five years, while the immunity from the adeno- To use: Dampen a cotton ball or soft cloth with solution and wipe inside
FROM TOP: GETTY IMAGES/ADAMKAZ; GETTY IMAGES/FLOORTJE

virus vaccine lasts at least seven years. Ronald
Schultz, a veterinary immunologist and professor
of the Department of Pathobiological Sciences at
the University of Wisconsin School of Veterinary
Medicine, and one of the lead authors of the new
guidelines, recommends titer testing to measure
the serum concentration of antibodies to evaluate
whether or not to revaccinate.
While it’s good to be involved in your pet’s
health, over-vaccinating can be more harmful
the ears, being careful to avoid the ear canal. Shake well before each use.
Note: For dogs, you can add two drops of garlic oil to this mixture, but
do not use this with the added garlic oil on cats.
If your pet gets an ear infection (Otitis externa), rub a few drops of oil
infused with mullein or St. John’s wort in its ears, as these are strong
antimicrobial agents. You can purchase the oil or make your own by
infusing chopped leaves and flowers in olive oil for 3 weeks in a jar.
Then, strain it, bottle the reserved oil, and store in a dark, cool place.

50 motherearthliving.com
 web
extras
To learn more about what
others are doing in the holistic
pet care community, visit
www.ahvma.org or www.vmaa.vet.
GETTY IMAGES/ANURAKPONG
than helpful. For example, many pet guardians
regard heartworm disease as a death sentence,
but Jeffrey Levy, Doctor of Veterinary Medicine,
and Practitioner of Classical Homeopathy,
asserts that this doesn’t have to be true. In
his extended experience in treating dogs with
heartworm, the only ones who suffered heart
failure were the dogs that had been vaccinated
every year. He notes, however, that geographic
location and environment may significantly
increase the risk for exposure and the need to
vaccinate. Otherwise, a natural diet and the
avoidance of toxins is key to prevention, as well
as a monthly dose of heartworm nosodes.
Gerald Wessner of the Holistic Veterinary
Clinic also treats his patients with heartworm
nosodes, but he prescribes them a bit differently.
Wassner weans his patients off the nosodes
over the course of three months, adding food-
grade diatomaceous earth to the diet for 30 or
more days, and a homeopathic medicine called
Paratox that consists of black walnut hull, turkey
rhubarb, crampbark, wormwood, and other
botanicals.
Despite these remedies, it’s still important to
test for heartworm microfilaria annually, and to
discuss all options for prevention and treatment
with your veterinarian.
While having these home remedies at your
disposal can be helpful, it’s still always a good
idea to have a qualified holistic veterinarian
evaluate your pet’s physical condition, emotional
status, and dietary needs to help pinpoint
the causes of illness and provide the right
combination of therapies. Note, too, that a
holistic veterinarian will be able to recommend
acupuncture and homeopathic remedies to
address these conditions and promote overall
wellness in your pet, something that you should
not administer at home on your own.
Pets can sneak their way into your heart
quickly, and stay there for life. Help them stay
as healthy as possible while they’re a part of
your family. Making decisions about your pets’
health is not always the easiest thing to do,
but knowing all of your veterinary options is a
good place to start.
Karyn Maier is a seasoned health writer and herbalist
who resides in the Catskill Mountains. She spends her
free time writing, foraging, gardening, cooking, and prac-
ticing botanical arts. Visit her at www.HerbalMusings.com.
Jan/Feb 2019 51
 Craft evocative personal scents using
natural ingredients, which lend
delicate nuances to fragrances
and evolve over time.
BY J E N N I F E R P E AC E R H I N D
to
the art and science of
aromatherapy, we now
appreciate the profound
links between aroma
and health; scents
are processed in the
amygdala, the same area
of the brain that processes
emotions. Because of the
integration of scent and
emotional processing,
making natural perfume
can contribute to our
well-being. Perfume
creation, which involves
active olfaction and
a total focus on the
sense of smell, has been
compared to concentrative
meditation — it can help
52 motherearthliving.com
eliminate stress and bring
about a sense of calm and
peace. Not to mention,
making perfume gives you
the opportunity to develop
your sense of smell!
Creating your own
fragrances isn’t difficult.
Maybe you already know
that you prefer a certain
type of perfume — an
aroma that you identify
with and that makes
you feel good. Maybe
you’d like to make a
perfume to comfort, to
uplift your spirits, to
promote self-confidence,
or for meditation. Or
maybe you’d like to wear
perfumes that reflect the
season or evoke a specific
mood. The possibilities
are endless, and trying
new combinations is part
of the fun.
Natural Perfume
Components
Natural perfumes
made with essential oils
and absolutes won’t be
the same as commercial,
alcohol-based perfumes.
Essential oils are extracted
from aromatic plants by
steam distillation, or by
physical expression, as
in the case of citrus oils.
Absolutes are made by
solvent extraction; they’re
aromatically similar to
the plant, but are very
concentrated and best
appreciated when highly
diluted. Rose, jasmine, and
orange blossom are the
most popular absolutes.
They’re expensive, so you
could use an infusion in
jojoba oil as a budget-
friendly alternative.
In mainstream
perfumery, synthetic
aroma chemicals
dominate. This means that
when a modern synthetic
fragrance is applied, the
effect is often linear — the
perfume doesn’t
substantially change its
character from application
until it has faded from
our perception. The scent
of perfumes made with
extracts from aromatic
plants, however, will
evolve on our skin after
application; we’ll first
sense the top notes, then
the middle notes at the
heart of the scent, and
finally the lingering
base notes. Commercial
perfumes are constructed
for their initial impact and
presence, their persistence,
and for sillage — the trail
of fragrance left in the air
when the wearer walks by.
Oil or wax-based natural
perfumes are more subtle,
and will usually fade
more quickly. However,
what’s lost in bombastic
impact is more than made
up for by the gentleness
and beauty of naturally
derived ingredients, and
by the mood benefits of
the aroma.
Fragrant Harmonies
A natural perfume
isn’t composed randomly.
To create a successful
perfume, you’ll need
to understand the
olfactory relationships
between essential oils,
their volatility (which
determines which scents
are top, middle, and base
notes), their diffusiveness,
and their odor intensity.
The scent of every
essential oil is made
up of many chemical
components, each of which
has its own olfactory
characteristics, and the
components’ relative
proportions have a major
impact on the overall
aroma of the oil. For this
reason, some essential oils,
such as rose or jasmine, are
complex enough to make
good single-ingredient
fragrances, which are
instantly recognizable.
If you combine three
essential oils, you create
a new odor sensation,
although you’ll still be able
to discern the presence of
the individual oils. But by
Jan/Feb 2019 53
 sophisticated bouquet, volatility. Bergamot (Citrus
which might be floral, bergamia) has a fresh citrus
herbal, or based on fragrant top note and sweet citrus
woods, soothing balsams, body, with lemony, floral,
citrus, or vanilla. Each of peppery, and lavender-
these ideas can be fused, so like nuances — elements
you might choose a floral- that can bridge with
balsamic composition, or an many other scents. Use
herbal-woody-spicy scent. the furanocoumarin-free
You can also create a (FCF) version to eliminate
more abstract scent that the risk of phototoxicity,
reflects seasons, places, which is a burning reaction
combining five or more oils, what we might think of as or feelings. Evoke a walk from topically applied
you’ll create a completely aromatic bridges, which in the forest with conifer essential oils that’s triggered
new scent, which we’ll will bring cohesiveness and oils, or a tropical garden by exposure to sunlight.
struggle to discern the harmony to your blend; with sumptuous ylang- Other citrus top notes
individual ingredients aromatic contrasts will add ylang. You could even use include yellow grapefruit
of, because hundreds drama and excitement. vanilla and citrus to make (C. paradisi) for sharpness,
of chemicals will be a fragrance inspired by the lime (C. aurantifolia) for
constituents contributing Choose a Theme aroma of cakes baking! lightness, mandarin (C.
to the aroma. When crafting a reticulata) for freshness,
In perfume, the initial personal scent, you might Follow Your Nose and yuzu peel (C. junos) if
impact is given by the “top
note,” or the aromatics that
want to create a soliflore,
where one floral fragrance
Æ TOP NOTES: Citrus
is commonly used as a top
you like a stronger aromatic
citrus presence. Many citrus
evaporate most quickly; dominates; or a more note, because of its high essential oils and aromatics
the heart of the scent is
composed of “middle note”
aromatics, defining the
theme of the perfume; and
less volatile “base note”
aromatics anchor or fix the
scent, giving it persistence.
The oil or wax base of a
natural perfume will also
decelerate evaporation to
an extent, which is why
a natural perfume takes
a little longer to make
its presence known. By
contrast, alcohol-based
conventional perfumes are
highly volatile.
In addition to the
broad top, middle, or
base category a particular
aromatic might belong to,
aromatic connections will
be running throughout the
perfume, because many
essential oils share aromatic
constituents. These form

54 motherearthliving.com

FROM TOP: GETTY IMAGES/PLPROD; ADOBE STOCK/RADKA DANAILOVA; PAGE 52, FROM TOP: STOCKSY/TRINETTE REED; STOCKSY/NADINE GREEFF; PAGE 53: ADOBE STOCK/VALERIYA ZANKOVYCH; PAGE 54, FROM TOP: GETTY IMAGES/YUE_; GETTY IMAGES/MADELEINE_STEINBACH
are phototoxic, though the
risk is minimized by using
steam-distilled essential
oils; research the aromatic
you plan to use before
adding it to a scent.
Herbal top notes give
freshness to a blend;
try using bergamot
mint (Mentha citrata),
lavender (Lavandula
angustifolia), and
petitgrain (C. aurantium).
Floral top notes
include the green scent
of neroli (steam-distilled
C. aurantium var. amara)
and damask rose (Rosa x
damascena), which gives
a gentle freshness, lift,
and harmony.
Spicy top notes include
black pepper (Piper
nigrum) for light warmth
and lift, and caraway seed
(Carum carvi) for sweet
warmth and intrigue.
Versatile coriander seed
(Coriandrum sativum),
with sweet, spicy, woody,
floral, and citrus notes,
can act as a bridge.
Æ MIDDLE NOTES:
Floral heart notes can
be as defining or as
subtle as you wish. Heady
Jasminum grandiflorum
Essential oils are extremely con-
centrated, and must be sufficiently
Essential oils are extremely concen-
diluted in a carrier oil to be used
trated, and must be sufficiently diluted
safely on your skin. Don’t adjust the
in a carrier oil to be used safely on
proportion of aromatics to carrier
your skin. Don’t adjust the propor-
oil in these recipes. All the following
tion of aromatics to carrier oil in these
quantities are calculated for 2 ounces
recipes. All the following quantities
(56 grams) of solid perfume.
are calculated for 0.35 ounces (10
milliliters) of liquid perfume.
ROSE BOUQUET
Top: 3 drops neroli, 5 drops petit-
TROPICAL FLOWERS
grain, 5 drops damask rose, and
Top: 2 drops lime
8 drops mandarin
Heart: 3 drops ylang-ylang
Heart: 2 drops clove bud, 3 drops
Base: 5 drops sandalwood
ylang-ylang, 5 drops rose gera-
Variation: Use vanilla-infused jojoba
nium, and 10 drops rose absolute
as the carrier for a creamy effect.
Base: 3 drops patchouli, 5 drops san-
dalwood, and 3 drops vetiver
HERBAL BOUQUET
Top: 3 drops bergamot mint,
FLORAL SPICE
2 drops rose, and
Top: 5 drops coriander seed,
2 drops lavender
5 drops black pepper, 5 drops rose,
Heart: 1 drop rose geranium, 1 drop
5 drops neroli, and
Roman chamomile, and (optional)
10 drops yuzu
1 drop lavender absolute
Heart: 2 drops clove bud, 2 drops
Base: 1 drop patchouli or vetiver
cinnamon leaf, 2 drops orange
blossom absolute, 3 drops
Jasminum grandiflorum absolute,
MEDITATION
and 5 drops rose absolute
Top: 2 drops bergamot and
Base: 5 drops each rock rose and myrrh
2 drops neroli
Carrier: Vanilla-infused jojoba
Heart: 2 drops frankincense
Base: 2 drops myrrh and
2 drops sandalwood
ORIENTAL
Top: 3 drops coriander seed, 3 drops
caraway seed, 3 drops black pep-
per, and 3 drops damask rose
Heart: 3 drops clove bud, 3 drops
cinnamon leaf, 8 drops Arabian
jasmine, and 8 drops ylang-ylang
Base: 5 drops rock rose, 5 drops
sandalwood, 8 drops patchouli,
and 8 drops myrrh
Variation: Substitute Arabian jasmine
with rose or orange blossom
absolute — or use a combination
and adjust the drops accordingly.
Jan/Feb 2019 55
 spicing up rose fragrances. sure to seek out sustainably
Use it minimally; the scent sourced oil if you wish to
is powerful, and the oil can use it. Conifers usually
irritate the skin. Cinnamon make their presence felt in
leaf (Cinnamomum top notes, but are tenacious
zeylanicum) should also be enough to stay in the heart.
used sparingly.
Woods and resins
for heart notes include
Italian cypress (Cupressus
Æ BASE NOTES: These
oils all act as fixatives as
sempervirens), which well as fragrance elements.
imparts woody and smoky If you’re looking for a
absolute should be used Citrus oils evaporate notes; Eastern red cedar balsamic, ambery, rich
sparingly for its intense, quickly, making them (Juniperus virginiana), effect, try the resin of rock
diffusive, warm floral difficult to use in the heart which gives a mild “pencil rose (Cistus ladanifer)
fragrance. Like rose and of a scent. However, litsea shavings” aroma; and or myrrh (Commiphora
orange blossom absolutes, (Litsea cubeba) is fresh, frankincense (Boswellia myrrha).
it makes for a classic floral sweet, sharp, and lemony, carterii), which offers a Patchouli (Pogostemon
heart. Arabian jasmine and has reasonable tenacity. fresh, resinous effect. Both cablin) is distinctive and
(Jasminum sambac) is Spicy oils make good frankincense and Eastern complex, and will add
intensely sensual, and it partners for flowers and red cedar reach the top character to blends with
makes a good soliflore. woods, and can sit within notes while staying in the its persistent, earthy,
Rose absolute (Rosa x cen- the heart of a perfume. heart. Frankincense suffers herbaceous notes. Vetiver
tifolia) will make a smooth, Clove bud (Eugenia from overharvesting for the (Vetivera zizanoides) is a
rich, sweet soliflore, or can caryophyllata) is perfect for essential oil trade, so be rich, sweet, woody, earthy
be the dominant floral in
a composition. In small
amounts, its delicacy can
transform fragrances.
Orange blossom absolute
(solvent-distilled from
Citrus aurantium var.
amara) is a rich and heavy
floral that should be used
sparingly. It can make an
interesting soliflore with
neroli as a top note. A little
ylang-ylang extra (Cananga
odorata var. genuina) goes
a long way; it’s diffusive,
sweet, rich, and tropical. In
small amounts, it lifts and
harmonizes blends.
For an herbal heart,
try sweet, fresh lav-
ender absolute; rose
geranium (Pelargonium
spp.); or sweet, diffu-
sive Roman chamomile
(Chamaemelum nobile) for
its apple notes.

56 motherearthliving.com

aroma, with remarkably
persistent musky notes.
Sandalwood (Santalum
album) is the base of many
traditional attars; blend
it with rose or jasmine to
create a simple, beautiful
scent. The scent is sweetly
woody and persistent,
with balsamic and musky
notes. Sandalwood is often
overharvested in the wild;
seek sustainable sources for
this oil.
Vanilla (Vanilla
planifolia) is sweet, rich, and
warm, with woody and even
tobacco notes. The solvent-
extracted absolute is quite
expensive, so the budget-
friendly way to use it is to
buy a vanilla-infused jojoba
GETTY IMAGES/PREMYUDA YOSPIM; PAGE 56, FROM TOP: ADOBE STOCK/AFRICA STUDIO; STOCKSY/MARTÍ SANS
oil, to which you can add
your other ingredients.
The given recipes are
only a few examples of
perfumes you can create.
Adapt them to suit what
you have available — or
what you prefer — and
don’t be afraid to substitute
fragrances or vary the
proportions of aromatics.
Enjoy; it’s your perfume!
Jennifer Peace Rhind is a writer,
consultant, and mentor in the
field of essential oils, aroma, and
flavor. She has authored several
books on the science of scent,
including Cooking for the Senses.
| RECIPES |
This recipe results in a concentration
of around 5 percent essential oils. If
you’re using absolutes, don’t exceed
12 drops total. This might reduce
the concentration of aromatics, but
it won’t dampen the aroma! Yield: 2
ounces (56 grams) solid perfume.
40 to 50 drops essential oils
and absolutes (see “Solid
Perfume Variations,” Page 55)
0.5 ounce (42 grams) candelilla
wax or beeswax
0.5 ounce (15 milliliters) jojoba oil
Small glass beaker
Heatproof glass bowl
Small saucepan
Glass stirring rod
Two 1-ounce lip balm tins,
or one 2-ounce glass jar
1. Measure out your chosen aromat-
ics into the glass beaker. Start with
the middle notes, and then add the
base and top notes, swirling, smelling,
and adjusting as you go. The large
yield of this recipe allows for experi-
mentation with scent, so be inventive!
2. Measure out the wax into the heat-
proof bowl. Fill the saucepan about
¼ full with water. Bring the water to
a gentle simmer, and then place the
bowl over the saucepan to create a
double boiler. Heat, stirring, until the
wax has completely melted; take care
not to let the water get into the wax.
3. Next, add the jojoba oil and stir for
a minute or so, until well-combined.
4. Remove the bowl from the heat,
and add the essential oils and abso-
lutes. Mix thoroughly with the glass
stirring rod.
5. Pour immediately into the lip
balm tins or glass jar, and let cool and
solidify for about 15 minutes.
6. Give your composition a name,
label the tins or jar, and note the for-
mula. Your solid perfume will keep in
a cool, dark place for up to a year.
Pack your preferred personal scent
into a roller ball bottle to have on
hand throughout the day. Note that
the provided measurements will give
a concentration of around 5 percent
essential oils. You shouldn’t use more
than 2 drops of absolute per
0.35 ounces (10 milliliters) of carrier
oil. Yield: 0.35 ounces (10 milliliters)
liquid perfume.
10 drops essential oils and
absolutes (see “Oil-Based
Perfume Variations,” Page 55)
0.35 ounces (10 milliliters) jojoba oil
A colored-glass roller-ball bottle
1. Add your heart notes directly into
the bottle, and smell as you go, in
case you need to adjust.
2. Next, add the base notes, and,
again, remember to smell after every
drop. You can always add more, but
you can’t subtract.
3. Finally, add your top notes.
4. When you’re happy with the
aroma, fill the bottle to the shoulder
with jojoba oil, fit on the roller ball
and lid, and invert the bottle gently
several times to thoroughly distribute
the oils in the jojoba.
5. Give your composition a name,
label the bottle, and note the formula.
+
SUSTAINABLE
SCENT SOURCES
www.Aromatics.com
www.EdensGarden.com
www.MountainRoseHerbs.com
www.PompeiiOrganics.com
Jan/Feb 2019 57
 Forgo the typical classroom setting and
discover the benefits of nature-based education.
S TO R Y BY R AC H A E L D U P R E E P H OTO S BY T I N A B R O U W E R
About four years ago, Tina
Brouwer was hiking
with her daughter, Ayla, in Kentucky’s Red
River Gorge when they shared a moment
that changed the way Brouwer viewed her
relationship with nature. An avid rock climber
with an educational background in ecology
and natural resources conservation, spending
the day scrambling sandstone boulders and
enjoying the shaded trails came as second
nature for this adventurous mom. That day,
however, Ayla introduced her to a new side of
that familiar landscape.
Ayla, then a spunky 5-year-old with
endless curiosity, often traveled those forest
trails barefoot. That day, she was delighting in
a bright-green, squishy piece of moss, and as
any child might, beckoned her mom to revel
in the experience.
“She said ‘Mom, you have to feel this!
You have to put your feet on this!’” Brouwer
recalls. But rather than finding Ayla’s exuber-
ance charming, she admits she just wanted
to get on with the hike. “She was emphatic
that I take my shoes off and put my feet on
the moss, and so I humored her and took
my shoes off. But when I surrendered to that
58 motherearthliving.com
moment and put my feet on it, I was like
‘Whoa! This is awesome!’ It sent a feeling
through me that went straight to my heart.”
Anyone who’s spent a significant
amount of time outdoors knows that nature
resonates deep within us, serving not only
as a conduit for understanding ourselves,
but for connecting with community and
understanding the broader world around us.
Brouwer’s daughter opened her eyes to that
realization during that moment on the moss.
“Everything I showed her was in a
teaching way, and not focusing enough on
the intrinsic value of nature — that it’s not
valuable just because of the benefits it brings
us, but it’s valuable in and of itself,” she says.
“She developed a relationship with it that was
fascination more than anything else.”
Something about that moment clicked for
Brouwer, and she began to view nature as not
just a subject to learn about, but a space in
which to revel, explore, and play.
Not long after that hike, Brouwer teamed
up with another mother to co-found Red
Oaks Forest School, a space where Mother
Nature is the classroom and children learn
through unstructured outdoor play.

The Nature of Nature School
Often called “nature” or “forest” schools
in the United States, the early childhood
outdoor education style was inspired by
European nature kindergartens. Biology and
ecology are at the heart of the program and
are studied in an immersive environment.
The classroom isn’t contained within four
walls, and learning begins as soon as the
child’s boots hit the mud. For a large portion
of the school day (if not all of it), desks and
60 motherearthliving.com
blackboards are traded in for meadows and
woodlands. Learning happens not through
rote memorization, but through unstructured
free play, where children are left to explore
the outdoors with minimal adult guidance.
According to David Sobel, education
faculty at Antioch University New England
and author of multiple books on childhood
and nature, nature schools were introduced to
the U.S. alongside the Earth Day movement
in the 1970s. Sobel says they’ve steadily risen
in popularity over the past decade, quite
possibly in response to our increasingly
digitized lives. While nature preschools and
kindergartens are becoming increasingly
popular, other models that complement more
traditional forms of education are emerging
as well. Family nature clubs encourage kids
and parents to explore the outdoors together.
Many schools have incorporated school
gardens and “green schoolyards,” which
replace conventional playground equipment
with things such as ponds, food forests, and
natural structures to climb on.
“What everybody wants to see are kids that
are more centered, more self-directed, more
emotionally stable, more physically active, and
know how to take initiative,” Sobel says. “If we
have a more nature-balanced education, those
are the things we’re going to see in kids.”
In much of his writings and teachings,
Sobel argues that in order for children to
develop a healthy stewardship of nature, as
well as thrive academically and socially, it’s
critical they engage in unstructured play in
nature starting at an early age.
 Power in Playtime
If the idea of setting aside reading, writing,
and arithmetic for puddle jumping, frog catch-
ing, and log climbing sounds like a stretch,
you’re not alone. Even Brouwer, who wanted to
teach her daughter everything she knew about
nature, says that transitioning from formal
schooling to education founded on unstruc-
tured free play took some getting used to.
“I’ve had to retrain my brain about how
play is educational,” she says. “Subconsciously,
I’ve been recognizing changes and patterns in
the kids who have been with Red Oaks since
the beginning, and it’s been really interesting
to me to see how these things I’m learning
now are reinforcing things I’ve seen with my
own eyes.”
Research shows that unstructured play
promotes academic readiness in numerous
ways, including impacting cognitive devel-
opment, social interactions, and health and
wellness. According to reports released by the
Children & Nature Network, an organization
aiming to increase equitable access to
nature, spending time in nature:
Spending time in nature:
Enhances creativity, critical
thinking, and problem-solving.
Boosts reading, writing, math, social
studies, and science performance.
Increases focus and attention while
reducing symptoms of attention
deficit hyperactivity disorder (ADHD).
Increases enthusiasm for and
engagement with learning.
Improves relationship skills
and impulse control.
Reduces anger, stress, and
disruptive behavior.
Reduces nearsightedness.
Increases physical activity, which
reduces the risk of obesity.

Brouwer found outdoor play was critical

for Ayla’s educational formation, and it led to
her decision to home school.
“I noticed early on that my daughter had
an overabundance of energy, and I didn’t want
her to be labeled as a troublemaker because
she wasn’t made for a classroom,” Brouwer
says. She’s noticed how Ayla, now 9, has
developed confidence and is comfortable with
herself. “She has incredible physical abilities,
is so smart and so gifted. … Nature provides
a perfect classroom for her to stay engaged,
move her body, and find peace so she can
come back for the rest of her education.”
And while unstructured free play is at
the core of most nature-based education
TOP: GETTY IMAGES/POVARESHKA

programs, oftentimes program facilitators act

as academic “guides,” encouraging learning
as it naturally occurs — for example, helping
children count leaves, or identify an insect or
tree they encounter.

Jan/Feb 2019 61
 DIY Nature School
Whether you and
your family decide to
pursue traditional schooling
or, like Brouwer, use a nature-based model to
supplement home school curriculum, there
are plenty of ways to use your own land or
nearby public natural areas to instill a love of
learning in your children. Consider teaming
up with other like-minded parents to form
a nature-based school or playgroup. The
national network Tinkergarten trains parents
and provides activities to start local nature-
based programs. Here are some tips to get you
started so you can provide your children with
the education of a lifetime.
The average amount of screen time
children encounter on a daily basis has
increased to up to eight hours per day, while
the average amount of outdoor time has
decreased to 45 minutes per day, according
to Sobel. While limiting screen time is
every conscious parent’s mantra, you may
feel conflicted about leaving your child
vulnerable in an increasingly digitized
world. Instead of completely swearing off
all things tech, focus children’s tech use
by implementing digital media in ways
that enhance outdoor time. For example,
use tablets to create nature photo essays
62 motherearthliving.com
and video documentaries, introduce apps
that help identify wild plants, or use graphic
design software to create trail signage.
A central tenet behind nature-based learn-
ing is creating a sense of place — a familiar area
that children connect with on a regular basis.
But Brouwer also encourages varying the set-
ting in which children interact with nature.
Check out the various habitats, such as creek
beds, meadows, ponds, and woodlands around
where you live. If there’s a favorite spot you and
your children frequent, note the differences in
that habitat during the changing seasons.
Having children outdoors for extended
periods of time during all types of weather is
important for fostering resiliency. “They learn
that they are a lot stronger than they think
they are,” Brouwer says. However, dressing
appropriately for the weather is key. Invest in
a good rain jacket, a pair of rain boots, and
snow gear, and always pack layers. Inform
other parents that children will be outdoors
during all types of weather and should be
dressed appropriately.
During nature school, children need to
carry their supplies for the day, including food
and hydration, on their back. If you’re leading
a nature-based school or playgroup, educating
parents about proper gear is critical for success
and safety. “Make sure parents know what to
expect,” Brouwer says. “Make sure they have
lots of food and make sure they understand
that what they’re coming to aren’t adult-direct-
ed activities or high supervision.”
TOP: GETTY IMAGES/POVARESHKA
While nature and forest schools often cater
to preschool- and kindergarten-aged children,
nature-based schooling and activities can be
adapted to suit the developmental needs of
your growing child. Sobel
writes in EarthEd (State of the
World): Rethinking Education on
a Changing Planet that while
elementary age activities focus
on exploration and adeptness of the
physical world, middle and high school
programs use nature to deepen rite-of-passage
experiences and cultivate leadership skills Children & Nature
that lead to social action. So while spending Network In Bloom Conferences
the day studying worms in the garden may be A hub of research, A series of one-day
meaningful for your 4-year-old, taking your community networks, and conferences offered by Antioch
teens on a weeklong back-country canoe trip training tools with the goal University New England
may give them an experience that teaches of increasing children’s featuring early childhood
important relational and survival skills. engagement with nature. educators and workshops to
There are numerous resources available www.ChildrenAndNature.org help you engage in the nature
that provide ideas for age-appropriate activi- programming of your choice.
ties, including Sobel’s book Wild Play: Parenting Natural Start Alliance www.Antioch.edu/New-
Adventures in the Great Outdoors, and the A project of the North England/InBloom
Pathway to Stewardship & Kinship website American Association for
(www.PathwayProject.ca), which provides Environmental Education, and Pathway to
nature-based activity ideas organized by age. a coalition of educators, Stewardship & Kinship
Research different ideas and techniques parents, organizations, Program guidance that
as you develop your programming, and don’t be and others who want to supports healthy child and
afraid to let the children lead their own learning. help young children connect youth development through a
with nature and care for the series of age-linked “Landmark”
Run (Barefoot) With It environment. activities from birth through
Perhaps you’ve already had an “aha!” www.NaturalStart.org the teen years.
moment of your own, where you realized that www.PathwayProject.ca
time on the trails or feet in the sand is necessary Tinkergarten
to the health and happiness of your family. Or A technology-enabled
perhaps you’re just beginning to search out network of leaders that brings
ways to get your kids more engaged with the families together in
real world instead of a virtual one. Take a cue a natural place in their
from Ayla: Throw off your shoes and let Mother community for classes where
Nature take over your imagination — that’s kids learn through play.
where learning begins. www.Tinkergarten.com

Rachael Dupree is a writer in central Kentucky who

enjoys exploring nature with her husband and
1-year-old daughter.

Jan/Feb 2019 63
 Organic Garden GROWING + HARVESTING + TIPS

Covering Ground: Protect Your Soil

Here’s all you need to MOST GARDENERS quickly learn that bare soil in a garden is an invitation for

know about when to use weeds to take up residence. Because few of us enjoy weeding, we cover up the soil
as quickly as we can, often with bags of shredded wood. However, while mulch
mulch, ground covers, is a practical way to neaten your flower beds, it isn’t always the most eco-friendly
GAP PHOTOS

or cover crops for the option, nor the best choice for keeping soil healthy.
healthiest soil and garden.
64 motherearthliving.com
 GARDEN ESSENTIALS

Purchased wood mulch takes energy and build soil — are most commonly
to produce and distribute to your garden used in vegetable gardens, where soil
center. If it’s bagged in plastic, there’s an would otherwise be left bare after the
additional footprint for the packaging. harvest. Ajay Nair, associate professor
According to David Nowak, senior of horticulture at Iowa State University,
scientist with the U.S. Forest Service, recommends using cover crops in your
shredding trees for mulch hastens the home garden for several reasons. In
process of releasing stored carbon into the addition to holding soil together and
atmosphere, so wood mulch — which we preventing erosion, when cover crops
use in part to reduce the need for watering are tilled in, they add organic matter and
and herbicides — in some ways actually nutrients that help improve soil quality.
adds to your landscape’s ecological They also provide habitat for beneficial
footprint. Jessica Gutknecht, a soil insects, which can increase biodiversity
scientist with the University of Minnesota, and improve the health of your garden.
says that while mulch is helpful when Belowground, the roots of cover crops
starting off for adding organic material to break up compacted soil, which allows
improve degraded soil, over time, it’s not water and air to penetrate and creates
as beneficial to soil communities and soil paths that your next crop can follow
GETTY IMAGES/NEYYA

quality as living covers. to access nutrients deeper in the earth.

While some situations may call for When to Consider Cover Crops Cover crops also provide food for soil
mulch, if you want to create a healthy, eco- Cover crops — temporary crops of microbes, which in turn feed your vegeta-
friendly yard, consider mulch alternatives. annual grasses or legumes that protect bles. Certain cover crops have additional

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 GARDEN ESSENTIALS
| GOOD TO KNOW |
Why Cover
Your Soil?
In addition to suppressing weeds,
there are several important reasons
to cover your soil. First, bare soil
erodes in wind and rain, depleting it
of nutrients your plants need. Second,
uncovered soil requires more water-
ing. Third, according to soil scientist
Jessica Gutknecht, exposed soil
pummeled by rain is more prone to
compaction, which inhibits microbial
activity. Compaction also prevents
water from infiltrating soil, depriving
your plants of moisture.
Covering your soil will thus not only
benefit you and your plants, but by
conserving water and preventing
erosion, it will also promote
environmental health.
This article covers how to decide
which of the three primary choices for
covering soil — cover crops, ground
covers, and mulch — is right for you.
66 motherearthliving.com
benefits. For example, legume crops
(such as peas, hairy vetch, and clover) fix
nitrogen, reducing the need for fertilizer;
and brassica crops (such as mustard and
oilseed radish) help remove pathogens
from soil.
Nair urges gardeners who are new
to cover cropping to research the habits
of the cover crops they choose, because
certain types, such as buckwheat, grow
quickly and can take over if you’re not
vigilant. He recommends selecting cover
crops that won’t overwinter, so they won’t
run rampant in the spring garden.
You can till frost-killed crops in, or just
fold them over, to create mulch that you
can plant right into during the following
season. Nair suggests trying a combi-
nation of cover crops to get different
benefits from each, as long as you under-
stand their habits and keep them from
overtaking your garden. You must also
consider crop rotation when choosing a
cover crop. For instance, brassicas, such
as broccoli and kale, shouldn’t be planted
where a brassica cover crop just went in.
Phil Nauta, author of Building Soils
Naturally, uses dead plants to perform
Brassicas, including mustard, that
are planted as cover crops help
remove pathogens from soil.
Hairy vetch
some of the work of cover crops.
Instead of removing plants at the end
of the growing season, he leaves them
in place, where their roots and stems
provide habitat for beneficial insects and
microbes. He cuts them down in spring,
leaving the root systems intact, and then
plants his next crop. If you don’t mind
a messier garden, he says, this method
is helpful when you don’t have time for
cover cropping and still want to protect
and enhance your soil.
Living Mulches and
Ground Covers
Many perennial gardens use
large quantities of wood mulch. But
Gutknecht’s research shows that soil
without something growing on it has
decreased microbial activity, meaning
reduced nutrition available to your plants
and more carbon released into the atmo-
sphere. Instead of mulch, she says, “If
you can have something growing there,
it’s going to have a much more powerful
benefit. When you have something grow-
FROM TOP: ADOBE STOCK/TAMU; ADOBE STOCK/GANG
ing, the roots leak a lot of good stuff for
microbes,” which improves soil health.
Instead of wood mulch, Paula
Westmoreland, a permaculture designer
based in Minneapolis, underplants trees,
shrubs, and perennials with low-growing
ground covers, such as thyme, clover,
and violets. She views ground covers as

When new strawberry plants
are being established, mulch
mats can help soil retain both
moisture and warmth.
far more “functional” than mulch, saying
that living mulch not only suppresses
weeds and cools soil, but it also supports
microbes, encourages beneficial insects,
increases diversity, and helps cycle
water and nutrients efficiently. As an
ecologically focused designer, she also
likes that once these living mulches are
established, you don’t have to bring in
new mulching materials each year.
Keith Reid, a soil scientist and author
of Improving Your Soil, says there’s always
a trade-off when we choose how to cover
our soil. While mulching is often the
easiest route, he says there’s a dark side of
CLOCKWISE FROM TOP: GAP PHOTOS/PAUL DEBOIS; GETTY IMAGES/DON NICHOLS; GETTY IMAGES/ANTONELLA LUSSARDI
mulch, pointing out that a thick layer can
prevent light rain from reaching the soil,
and the continuously moist environment
that mulch creates may encourage pests
and fungal disease.
However, while cover crops and living
mulches may accomplish some of the
same things we’re after with conventional
mulch, Reid says if not properly managed,
these plants may compete for light and
moisture. Gardeners should be prepared
for more work until plants are well-
established and fill in the garden bed. He
suggests planting perennial beds with
plants of varied heights to fill as much
space as possible, reducing the need for
mulch while maintaining aesthetic appeal.
The extra plant life creates what Reid calls
“a banquet for soil microbe activity.”
When and How to Use Mulch
There are times, however, when
mulch may be a logical choice. In the
garden, a covering of mulch suppresses
weeds to keep them from competing
with your vegetables while adding nutri-
ents and organic matter to the soil.
In perennial beds, mulch around
younger plants will suppress weeds,
conserve moisture, and regulate soil
temperature — and keep things tidy. As
plants grow, your need for mulch should
drop, and you can add ground covers to
further reduce your use of mulch.
Nauta advocates for mimicking
nature whenever possible, pointing out
that we don’t find rocks, fabric, or bark
chips in the woods. “They may look
Low-growing ground covers, such as
thyme, are a great option for planting
under trees, shrubs, and perennials.
GARDEN ESSENTIALS
| SIMPLE TIPS |
Reduce Your
‘Mulchprint’
Æ Keep mulch to a minimum.
Use living mulches where possible,
and use wood mulch only where you
really need it.
Æ Experiment with local
sources of mulch, such as shredded
leaves, pine needles, and compost.
Compost is an especially beneficial
mulch that makes nutrients available
to plants more readily and encour-
ages microbial activity. (Note that
weeds may grow on compost more
easily than on other types of mulch.)
Æ If you choose wood mulch,
seek sustainably sourced materials,
such as chips from local street tree
trimmers. Free wood chips are fre-
quently available from utility compa-
nies that are pruning trees, or at city
compost sites.
Æ Watch out for mulch made
from trees that need protection.
Cypress trees that support critical
wetland ecosystems have been
overharvested for decades, to the
detriment of wildlife and coastal
communities threatened by storm
surge. Avoid cypress mulch,
and help reduce demand for
this threatened tree.
Æ Minimize your use of
wood mulch by first laying
down a sheet of cardboard,
which will form a weed
barrier and cut how much
mulch you’ll need for
effective weed suppression.
Jan/Feb 2019 67
 GARDEN ESSENTIALS
nice,” he says, “but they often aren’t
doing what we need in our gardens.” In
perennial beds, he suggests modeling
your soil covering after a forest
floor — with ground covers and taller
perennials, and strewn with leaves and
small twigs. He recommends dusting
mulched areas with compost to add
more beneficial microbes.
When choosing mulch, think
about its larger environmental impact
and the impact it may have in your
yard. Some mulches may do more
harm than good, while others have
significant ecological consequences
depending on how they were produced
and shipped to you.
What about inorganic mulches,
such as shredded rubber and plastic?
While there are times a sheet of plastic
may be called for (such as to heat up
the soil for a heat-loving crop in a
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generally preferable. Plastics won’t STORE
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Guide to Soil
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environmental impact.
and maintain a no-till garden, to balance
Whichever soil cover you choose,
nutrients with remineralization, and to
keeping in mind its effects on the
boost organic matter with cover crops.
environment and your garden will help
Don’t forget the encyclopedic overview
you make the best choices for your
of organic soil amendments at the end.
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 GARDEN NATURE

Cold-Hardy Avocados
Hankering for an out-of-the-ordinary avocado? Check out these northern cultivars
known for their vigor and frost resistance.

IT’S A TYPICAL DAY in northern California — cool, gray, drippy — and water streaks Avocado Experiments
across Ellen Baker’s wool sweater as she leans into thick, glossy foliage to pluck two It’s been 12 years since Baker and
dangling fruits. They’re avocados (Persea americana). her husband, Fred Menge, started
“We didn’t know how they’d produce here, but turns out they do great,” Baker their avocado experiment. First, they
says, cradling the bumpy, green-black fruits in one hand. planted cultivars recommended by
California is avocado country. Ninety-five percent of all avocados grown in the the University of California, Irvine’s
United States are from California, and 65 percent of those come from orchards in Avocado Collection that are hardy to
San Diego and Ventura counties. Baker’s home and her business, Epicenter Nursery, their area’s lowest temperature — around
are in the coastal foothills near Santa Cruz, about two hours south of San Francisco, 25 degrees Fahrenheit. Some did well,
where the climate is nothing like the dry, blue-sky heat of Southern California. The such as ‘Jan Boyce,’ ‘Reed,’ and ‘Carmen.’
30 or so cultivars in her orchard look out of place next to heavily laden apple trees. Baker flatly didn’t like the fruit of oth-
“People said we were wasting our time planting avocados north of Monterey.” Baker ers, such as ‘Mexicola.’ Within a few
shrugs. “But these avocados really don’t need a lot of heat.” years, Baker became convinced that she
and Menge could find better-tasting
avocados that were also better suited
to their climate. They began detouring
through old neighborhoods, knocking
on doors to ask for a taste of backyard
avocados, on a search for what Baker
calls the “Holy Grail.” They found sur-
vivors as old as 100 years in abandoned
lots, on farms, and occasionally on
public streets growing through cracks in
the pavement, such as the 30-plus-year-
old tree that grows outside the Bonny
Doon Vineyard office in downtown
Santa Cruz. “It’s a tough little sucker,”
Baker says as she fingers a leaf of the
tree’s progeny in her orchard. “It’s what
we’re looking for — ones that are really
good and will make it through frost. We
want a really great avocado; we don’t
want a crappy avocado that survives to
20 degrees.”
Old trees in the Bay Area are relics
from a time when people believed in a
rosier future for northern avocados. A
photograph published in a Santa Cruz
newspaper in 1935 featured Henry
Dakin, who had just won a county fair
prize for fruits from his 22-year-old
GETTY IMAGES/KARMA_PEMA

avocado orchard. Captions reported

that Dakin grew 125 trees and shipped
the slender, green-skinned ‘Fuerte’
cultivar to markets in San Francisco at

Jan/Feb 2019 69
 GARDEN NATURE

substantial profit. The newspaper cheer- growers to dream bigger: He noticed

fully predicted that farmers throughout
the Bay Area would be sure to follow
suit, making the then-infant avocado
industry a statewide phenomenon.
Hardy Diversity in the North
In 1935, avocado growers had
heard it was possible to grow the trees
in northern counties — a tree planted
in 1879 stood over the University of
California, Berkeley, campus well into
| HANDY HINTS | the 1960s — but back then, growing
larger plantings of avocados anywhere
Growing Tips in California was experimental. (The
that northern avocados fruited primar-
ily in the fall and winter, a seasonal
niche not filled by the south’s spring
and summer crops.
“Rounds says the local avocados
have the edge on the market because
they mature later than the Southern
California crop, and hit the market after
the southern crop is gone,” explained
newspapers under headlines scream-
ing, “AVOCADO INDUSTRY URGED
FOR AREA.” Within days, apple grower
Joe Reite publicly announced he was
ripping out his trees, “making changes

Æ PLANTING. Plant avocado

trees from March to June in full
Ellen Baker is seeking the Holy
Grail of cold-hardy avocados.
sun. Add coarse, woody mulch,
about 6 inches in depth.

Æ FERTILIZING. Feed ½ to
1 pound of nitrogen per tree per
year. Also add zinc once a year.

Æ WATERING. Soak the soil well

2 to 3 times per week and allow to
dry between waterings.

Æ PRUNING. Trees can be

pruned any time of the year, but
it’s best done after the winter cold
has passed.

Æ GROWING FROM SEED.

A tree will likely be different from its
bumpy black ‘Hass’ cultivar, today’s
supermarket standard, had just been
parent because avocados are most
patented that year.)
often the result of cross-pollination.
So, when temperatures plummeted
Avocados fruit in 5 to 13 years when
to 16 or 17 degrees in January 1936,
grown from seed.
abruptly destroying the season’s crop as
far south as San Diego, the California
due to the success Henry Dakin has had
with avocados.”
Others followed suit. Copying
Dakin, most planted the green-skinned
Mexican cultivar ‘Fuerte.’ ‘Fuerte’ and
its cousin ‘Puebla’ were brought to
the U.S. in about 1912 from the high-
FROM BOTTOM: LINDSAY GASIK (2); GETTY IMAGES/OLINDANA

Avocado Society (CAS) looked north elevation cloud forests of Atlixco,

to see whether the Bay Area yielded
any hardier cultivars. They sent Marvin
Rounds, a quiet man nicknamed “Mr.
Avocado,” to find trees that produced
commercial-quality fruit during cold
weather. Rounds, too, was searching for
the Holy Grail. Mr. Avocado’s enthusi-
asm for what he found encouraged local
Mexico. There, evening temperatures
regularly dip into the low 40s, and light
freezes are common. Growers appreci-
ated the vigor and frost resistance of
‘Fuerte’ — its name means “strong” in
Spanish — and this elongated, shiny,
green fruit became the first commercial
avocado cultivar in the U.S.

70 motherearthliving.com

How We Got to ‘Hass’
Over the next three decades, the CAS
recommended more cultivars. Farmers
added ‘Duke,’ a cultivar discovered
north of Sacramento that’s hardy to
21 degrees, as well as ‘Nowels,’ ‘Gwen,’
‘Reed,’ ‘Pinkerton,’ and ‘Noga,’ a now-
forgotten Bay Area fruit. The last report
from the CAS on northern avocados,
warning Southern California to expect
competition from “a new avocado pro-
ducing area,” was issued in 1973 and
suggested ‘Bacon,’ ‘Hass,’ ‘Camulo,’ and
‘Zotano.’ Ominously, that same year, the
thick-skinned, black ‘Hass’ outpaced the
thin-skinned, green ‘Fuerte’ as America’s
commercial choice. California avocado
farms were industrializing, and expecta-
tions were changing in ways northern
growers couldn’t meet. “The market has
changed significantly,” Carl Stucky, a CAS
representative, wrote in an email. “In
Rounds’ time, there was little or no fruit
in the late fall and winter. Now there’s an
oversupply of fruit from Mexico.”
FROM BOTTOM: LINDSAY GASIK; GETTY IMAGES/NATASHAPHOTO
GARDEN NATURE
Today, 80 percent of avocados eaten
in the U.S. are from Mexico, and 95 per-
cent are ‘Hass.’ ‘Hass’ and its relatives are
not considered cold-hardy. Few people
have had success with these cultivars in
the northern counties, or, for that mat-
ter, with any single cultivar monocrop,
even ‘Fuerte.’ “The climate here is just
not consistent enough for big acreage,”
Baker explains.
Those with the mindset that avoca-
dos can’t be grown north of Monterey
are right — sort of. The diversity in “There are a lot of weird trees there,”
Baker’s 1-acre plot keeps her flush with Baker says.
mature, quality avocados nearly all At a taste test held in Baker’s
year. Word is getting around about her orchard in 2015, guests ranked the
new (old) local cultivars. There’s the ‘Bonny Doon’ as one of their favorites.
‘Palo de Oro,’ a suspected seedling of Although she describes the taste as
‘Pinkerton’ that’s bigger and creamier “rich, oily, and nutty,” Baker says its
than its possible parent. Shiny, jet- fruits are too small to be the Holy Grail.
black ‘Ibis’ has survived a hard freeze For that, she’s still looking.
of 19 degrees. ‘Precious’ is a total
Lindsay Gasik is a travel blogger for the durian
mystery from Watsonville, abandoned -obsessive website www.YearOfTheDurian.
by University of California, Riverside, com and author of The Durian Tourist’s Guide
researchers when their grant ran out. to Penang.
The Bonny Doon Vineyard’s
avocado tree is a “tough little
sucker” that has survived frosts
for more than 30 years.
+
R E CO M M E N D E D C U LT I VA R S
Ellen Baker recommends the
following cold-hardy cultivars and
sells a limited number of trees via
her business, Epicenter Nursery.
✽ ‘Bonny Doon’
✽ ‘Jan Boyce’
✽ ‘Nowels’
✽ ‘Pinkerton’
✽ ‘Reed’
RESOURCES
Epicenter Nursery
www.EpicenterAvocados.com
Avocado Information
University of California,
Riverside
www.UCAVO.UCR.edu
Jan/Feb 2019 71
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Circle #9; see card pg 65
 11

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