Category:

Self-Care

Immune Support Bath and Tips to Stay Well this Winter

Okay friends, unfortunately, cold season is upon us. Now is a great time to adapt immune-boosting practices into your daily routine. Besides getting plenty of sleep and staying hydrated, one of my favorite ways to support my immune system is with a relaxing bath using Epsom salts and essential oils. Mountain Rose Herbs is my favorite one-stop-shop for herbs, spices, essential oils, salts, teas, etc.. All of their essential oils are 100% pure, certified organic and high-quality from farm to bottle. I’ve long been inspired by MRH’s commitment to sustainability. You can read all about what they do as a business, here. Also in this post, I’m also sharing some of my favorite tips for staying well this winter. Take care of yourselves, bbs.

Essential Oils for Immunity:

Eucalyptus – Known for its ability to support upper respiratory health and break up congestion. Eucalyptus is also an anti-inflammatory for the lungs. Great to use in a the bath, hot shower, sauna and/or a facial steam especially during a cold or the flu. Eucalyptus also help fight infection by stimulating antibodies.

Lemon – A powerful detoxifier. Used as a lymph tonic to help move cellular waste out of the body during a cold or the flu.

Rosemary – Provides a great boost to the immune system and can be helpful in loosening mucus clogging nasal passages. Can also help relieve a sinus headache.

Oregano – One of the best all natural antibiotics because of its high carvacrol and thymol content. Oregano essential oil can be used both help strengthen the immune system and prevent cold and flu, or to shorten the timespan of an illness once you get sick.

Cinnamon Bark – One of the most powerful antibacterial/antivirals among all essential oils. You can add a drop or two to your bath. I also love add to a spray bottle with water and use to clean surfaces in my house. Just be sure to let the cinnamon-water spray sit for 2-5 minutes on a surface before wiping dry.

Clove Bud – Has antibacterial, antifungal, antiparasitic, antiseptic and antiviral properties. One of my favorite essential oils for stimulating the immune system.

Frankincense – Strengthens the immune system by increasing production of white blood cells. Also acts as a powerful anti-inflammatory.

Immune Support Bath
2-3 cups Epsom salt
4 drops clove bud essential oil
3 drops lemon essential oil
2 drops cinnamon bark essential oil
2 drops eucalyptus essential oil
1 drop rosemary essential oil

Optional after bath care:
In 2 teaspoon of jojoba oil (or any other carrier oil of choice), add 3 drops of oregano essential oil and 2 drops of frankincense essential oil. Massage into the soles of your feet then cover them with cotton socks to allow the oils to absorb.

Tips for Staying Well:

Plenty of sleep – This is KEY. Any time we’re worn down, overworked or stressed, our bodies become way more susceptible to illness. I always advocate for getting plenty of rest, but I find especially in the colder months good sleep is essential to staying healthy. For me that means at least 8-hours a night. Sometimes more if my body is craving it. Winter is a good time to slow down, get more rest, stay closer to home and really nurture your body and your mind.

Plenty of water – Hydration is so important for every aspect of health. In the cooler months, it can be harder to get your daily water quota, so you may want to sip warm water with lemon instead of room temp or cold water. I aim for 3 liters of filtered water a day. Sometimes more when I feel like I need an extra boost.

Dry brushing – Dry brushing (I do it before bathing or showering) stimulates the lymphatic system, which is part of the immune system. This helps clean the body’s tissues and maintain its balance of fluids. Our lymph nodes filter out waste, toxins and pathogens like bacteria and viruses. Dry brushing also improves skin health and appearance by increasing blood flow and exfoliating dead skin.

Apple cider vinegar – One of my favorite things to soothe, and usually get rid of, a sore throat. In a mug, mix 1-2 Tablespoons of ACV with warm (not hot!) water, lemon juice and a little bit of raw honey. Sip morning and night until sore throat goes away.

Vitamin C – A real powerhouse. I bolster my immune system with Vitamin C anytime I feel the slightest bit run down. There are plenty of food sources of Vitamin C: Papaya, bell peppers, broccoli, Brussel sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe, cauliflower, kale, cabbage, bok choy, grapefruit, etc. I also take this supplement when I feel like I need a little extra.

Adaptogens – As we start to move into the cooler months, now is a great time to start bolstering your immune system for cold and flu season. One way I love to do this is with adaptogenic herbs. Adaptogens have been used for thousands of years in Ayurvedic and Traditional Chinese Medicine lineages. If you want to start incorporating some adaptogens for immunity this season, these are five I recommend:

Astragalus – my top choice for immunity. However discontinue use if you do actually get sick and reincorporate after getting well again.
Ashwagandha – immune boosting as well as helps the body combat stress and anxiety
Reishi – the queen healer mushroom – strengthens immune system, antimicrobial
Chaga – the king healer mushroom – antiviral and immune-boosting properties
Rhodiola – best taken in the morning as it’s energizing and helps with focus.

Start slowly, incorporating 1-2 into your daily routine and see how your body responds. You can always add more after a month or so if you feel called to. I recommend starting with 1/2 teaspoon of each adaptogen per day. Autumn is also a great season to incorporate warming herbs and spices. Try adding powdered adaptogens into your favorite chai recipe or into a warming bone or mushroom broth.

Cut out dairy, sugar and alcohol – I don’t eat dairy or sugar normally, and I cut out alcohol completely from January – March every year. It might be worthwhile to cut one or all of these things out of your diet during cold and flu season, or at the very least, at the first signs of cold or flu. All three of these things act as immune system suppressants. Dairy also increases mucus production, which can make you feel worse if you’re fighting a cold.

[This post is sponsored by Mountain Rose Herbs. All thoughts and opinions are my own.]

October 23, 2018 1 comment

Lifestyle Self-Care

Talking Tarot

I get countless questions over on the ‘gram about my tarot practice, people wondering where to start and what it all means. I wanted to share this blog post as a starting off point for you to discover the magic of tarot, learn about different decks and resources and hopefully inspire you to create your own tarot practice. I’m by no means a tarot expert or even a very seasoned reader, but I’m always happy to share what I do know and what I’ve learned through my own experiences. My best advice to you as you begin diving into tarot would be to follow your intuition. From choosing a deck to deciding what spread you want to pull on a given day, tarot is all about harnessing the power of your intuition to guide you. Tarot is a deeply personal practice, so I encourage you to make it your own. Seek the knowledge you desire and use the cards to find deeper meaning in your life.

If you’re lucky enough to have the financial means and are interested, I would also encourage you to receive a reading from a seasoned tarot reader. This experience will undoubtedly give you new perspective not only in your life, but also on how to handle the cards, on how someone else reads them and much more. It’s a great way to learn and potentially fine tune your own practice and readings.

I first became interested in tarot about 5 years ago. I bought my first deck – The Wild Unknown tarot – eager to dive in and learn about this practice. At first I would grab for the guidebook that came with the deck almost immediately after turning my cards over during a reading, but with time has come deeper knowing, patience and curiosity. I’ve gotten to know the cards and their meanings, as well as learned to use the pictures/drawings/symbols on the cards’ faces to intuitively interpret their meaning before reaching for the guidebook. I’ve taken a couple tarot workshops, which have been helpful, and I regularly listen to podcasts on tarot. I’ve listed some of my favorite resources for deeper learning and understanding further down in this post. I often use crystals in my tarot practice to clear or hold certain energies. You can read more about crystals in this post. I also use my tarot cards at different points within the moon cycle. You can read more about moon magic in this post.

The traditional tarot deck is comprised of 78 cards. Broken into two categories: the Major Arcana and the Minor Arcana. When doing a reading, it’s good to note if your pull includes mostly one or the other, or if there is a certain suit (wands, cups, pentacles, swords) that comes up more than another. This can sometimes give deeper meaning to your readings.

Major Arcana – 22 cards. Begins with the Fool (0) and ends with the World (21). These cards typically deal with larger life lessons and overarching themes. They represent the universal archetypal energies that live within and around each of us.

Minor Arcana – 14 cards within each suit listed below. 56 cards total. The cards numbered 1-10 within each suit typically deal with the current situation or how things are showing up in your life at the moment. The court cards (page, knight, queen, king / son, daughter, mother, father / novice, student, knower, leader / etc.) often represent actual people or characters in your life or you, yourself.

Wands – Represent energy, motivation, creativity and passion. Wands often show up in readings about life purpose, spirituality and new ideas.
Cups – Represent feelings, emotions, intuition and connectivity. Cups often appear in readings that deal with relationships and the emotional connection with yourself and others.
Pentacles – Represent the physical, health and body, finances, work and material possessions. Pentacles often appear in readings around health, home, career and financial wealth.
Swords – Represent thoughts, words and actions. Swords often show up in readings that deal with communicating your ideas, making decisions and asserting your power.

Decks I Own and/or Love –

Mesquite – My absolute favorite deck. I first got this deck for my friend Lee for her birthday, but then loved it so much that I got myself one a couple weeks later.

She Wolfe – The newest deck in my collection. The imagery and symbolism on the cards is strong and powerful.

The Wild Unknown – I was first drawn to this deck because of Kim Krans’ gorgeous imagery. It remains one of my favorite decks.

The Wild Unknown Animal Spirit – This is not a traditional tarot deck. This deck includes 63 animal spirit cards. It’s my favorite non-tarot deck. I love seeking wisdom from animal energies.

Kawaii– This deck, like its name implies, is cute and lighthearted, yet the guidebook offers in-depth descriptions.

Rider-Waite – This is one of the most popular tarot decks out there. It’s the traditional deck that most modern Western tarot is based of off. Using the imagery on the cards is very helpful if you are trying to get better at intuitive readings.

Mystic Mondays – Recently stumbled upon this deck and totally obsessed with the art.

Kaleidadope – Actually so DOPE!

Uusi Pagan Otherworlds – I love this deck. I don’t own it currently, but hope to add it to my collection soon.

The Fountain – I haven’t personally used this deck, but I’ve heard great things.

Dust II Onyx: A Melanated Tarot – Love seeing more representation in tarot. This deck is beautiful!

The Moonchild Tarot – Love the imagery in this deck. Can someone please buy this for me for my birthday? 😉

I always enter my practice with a sense of openness and gratitude. To be able to sit in a silent place and consult with my deck is a privilege. I’m grateful to be able to have the time and space to practice. It’s important for me to honor that before moving into a reading. It’s also important for me to acknowledge that the cards don’t always give me the answers I want. Tarot isn’t always about finding answers or getting clarity on a situation. Sometimes the cards bring up the difficult realities you may have been avoiding, but that you know deep in your heart to be true. The cards often ask you to face what you’ve been avoiding. I find it helpful to take a photo or sketch my reading in a journal, so I can reference the reading at a later date. Usually when the readings don’t make sense to me in the moment, they become clearer in time.

To begin, I usually formulate a question or a series of questions dealing with the same situation or problem in my life. Avoid questions that can be answered with a simple yes or no. I’ve found the best questions start with what, why or how. For example: What can I learn from this situation/experience? Why are negative feelings coming up around this issue/person/situation? How can I move forward with my current situation?

I hold my question in my head and repeat it to myself (or aloud) as I am shuffling the cards. I focus my energy on my question/the situation while also opening my energy and the space up to what answers the cards may offer me. After shuffling several times, I split the deck into three piles then placing the piles back together. With my eyes closed, I spread the cards out in front of me in a long line. Moving both my hands over the cards, still with my question in mind, I slowly pull the cards for my spread, placing them face down in front of me. Once I have all the cards placed or have pulled the cards, I open my eyes and slowly turn the cards over. For me, it’s important to sit with the cards for several minutes to see what thoughts, feelings and emotions come up. I study the pictures on the cards and see what symbols jump out at me, which ones resonate and which ones bring up negative emotions.

A Few Tarot Spreads –

Card a Day:
An easy reading you can incorporate as a daily ritual in the morning. A great way to get acquainted with your cards.

3-Card Spread:
One of my favorite and probably most used spreads. Very simple yet always provides deep clarity. You can assign your own meaning Some different interpretations of the three cards could be:

Past/Present/Future
What’s helping you/What holds you back/What realization you need to move forward
Strength/Weakness/Growth potential
Mind/Body/Spirit
Current Situation/Obstacle/Advice
You/The other person/Your relationship
You/Your current path/Your potential’

Year-Ahead-Spread:
Such a special way to welcome in a new year. I usually do this 13-card spread on New Year’s Day or the day after. You can read more about it here, but essentially you pull a card for each month of the year and the 13th card is the theme for the year ahead.

Typically the deck you have will list several spreads you can pull in the guidebook. I also love The Wild Unknown blog that has several other spreads you can work with.

Tarot Resources –

Tarot for the Wild Soul Podcast by Lindsay Mack – Lindsay is an amazing teacher and guide. I was lucky enough to take a tarot workshop from her at my first Spiritweavers Gathering. She is an excellent resource for all things tarot.

Tarot.com – A great, mostly free resource with tons of information.

Visual Magic – Sarah Faith Gottesdiener (aka Gottess) is the author of the Many Moons workbook that I’ve posted about several times in the past. Her upcoming online workshop focuses on the moon cycle and magic practice including tarot.

The Hoodwitch – Love this site!

Biddy Tarot – This site is PACKED with useful information.

October 3, 2018 5 comments

Self-Care Wellness

Natural Deodorant + Tips for Healthy (Arm)Pits

Surprisingly enough, I talk about my (arm)pits quite a lot. I’ve always been a heavy sweater, so managing my underarm area feels like a part-time job. I feel like my friends and I are always talking about how to maintain healthy armpits and which deodorant we’re using to help the fight. I made the switch from antiperspirant to natural deodorant about 3 years ago. Sweating is the natural process of cooling and detoxifying your body. In short, it’s really good for you! By using antiperspirant regularly, you distrupt you body’s natural attempts to remove toxins, which can ultimately lead to adverse long-term health effects. It can also change the bacterial microbiome in your pits, causing an overproduction of bad bacteria. Translation: your sweat is smellier. By eliminating antiperspirants from daily use, you allow your armpits to recalibrate to their neutral state.

I’ve tried pretty much every single natural deodorant under the sun. After a year-long search, I landed on a brand that I liked only to find out late last year they were bought out by a large multi-national corporation with a history of testing on animals and with ties to rainforest degradation. For me, this was enough to say farewell. I have to admit, I was bummed that I had to start the search for a new natural deodorant. But luckily this time it didn’t take long! I stumbled upon milk + honey randomly, and after my first day of using their Baking Soda-Free Deodorant, I was hooked. No sweat, no smell, and I didn’t have to reapply throughout the day. I’m sensitive to baking soda (more on that below), but if you’re able to tolerate it, milk + honey also makes a Regular Strength and even an Extra Strength Deodorant. The Austin-based company is offering you guys 25% off any purchase on their site with code WU25.

So let’s talk healthy pits! Here are my tips and insights for maintaining a favorable underarm situation:

1.) Wear natural fibers. There’s nothing that will make you sweat (and smell) more than unbreathable, synthetic fibers. Linen, cotton, wool and silk are all top choices. I’m also very conscious of how small the armholes are on the tops I buy. I hate feeling constricted in that area, so I almost always shop for tops that have a low-cut armhole.

2.) Drink plenty of water, and limit caffeine (especially coffee). When I was a coffee drinker, I noticed my underarm stench was wayyyyyy stronger than when I got off coffee. Something to think about. Maintaining healthy hydration has positive effects on all aspects of your skin, even your pits.

3.) Exfoliate. I do it every other day. My bath bar has built in exfoliation, but you could use a dry brush, a loofa or this luxurious body polish. Exfoliating your pits will leave them feeling soft, smooth and clean.

4.) Apply a small amount of apple cider vinegar, lemon juice or witch hazel to your armpits in order to neutralize bad bacteria. Let air dry. These are all natural antiseptics and sterilizers, so can be very helpful in combating underarm bacteria.

5.) Let them breath and dry out post shower. Before running to apply your deodorant, make sure your pits are completely dry. Bacteria loooooves moisture, so ensuring your underarms are dry before applying deod will keep them fresher for longer.

6.) Less is more. I know the tendency is to slather on the deodorant (or at least that’s my tendency…), but one good swipe of the deodorant bar up or down will do the trick.

7.) Try a clay mask for your pits. Doing this once a week or once every couple of weeks can help draw out impurities and detox your underarm skin. You can use the same clay mask you’d use on your face. Leave on for 10ish minutes and rinse off in the shower.

8.) Food affects all. A diet rich in alkalizing foods will help keep underarm stench away. Incorporate leafy greens and try supplementing with wheatgrass, or my personal fave, chlorella. Some foods that can contribute to a stronger underarm smell: animal proteins, garlic, onions, fermented foods and curries. Not that you should change up your diet at all, but on days you notice your underarm stench a bit stronger than normal, it could have to do with what you ate for dinner the night before.

9.) If you’re skin gets irritated from natural deodorant, give a baking soda-free deod a try. My underarms cannot tolerate baking soda. After about a month or two of use, I would get a red, itchy and painful rash under my pits. Since switching to baking soda-free deodorant, I’ve never had a rash.

10.) Remember: it’s good to sweat! The idea isn’t to stop sweating all together. We just want to cut down on the smell associated with sweating by detoxing our pits. Give your pits a break from deodorant once and while. Let them breathe and do their thing.

[This post is sponsored by milk + honey. All thoughts and opinions are my own.]

July 25, 2018 9 comments

Self-Care Wellness

All About Herbal Yoni (aka Vaginal) Steaming

I first heard about yoni/vaginal/pelvic steaming at Spirit Weavers Gathering a couple years ago. It wasn’t until this last year that I become more curious and interested in it. My wonderful friend, Jeevan Singh, facilitaes steams and offers abdominal massage (post on that coming soon!) and other bodywork out of her practice here in Portland. She was kind enough to come over to my haus and facilitate an in-home steam for me, as well as teach me about this beautiful practice so I could write this blog post for all of you. Jeevan is a gifted healer and a warm and loving friend.

The practice of yoni steaming is a beautiful, introspective ritual that you can incorporate as part of your monthly or bi-monthly (2x a month) self-care routine. Like our noses, the sensitive vaginal tissue is very absorbent and rich in blood supply, so the medicinal properties of the herbs used in a steam can directly enter the bloodstream. For this reason, you want to select the herbs used for your steam with caution and correct knowledge. The herbal recipe featured in this post is considered safe for most women. If you are dealing with any conditions or sensitivities (and even if you aren’t), it’s always best to research what herbs to work with or better yet, work with a trained herbalist. This post is intended as a starter guide to yoni steaming. If you’re interested in learning more, Jeevan has a great printed guide to at-home steaming. Jeevan also recommended Steamy Chick as a resource.

Some Benefits of Yoni Steaming

+ Reduced pain and bloating around menstruation
+ Decreased menstrual flow
+ Regulates menstrual cycle, or helps to bring back an absent cycle
+ Increased fertility, especially when combined with Mayan abdominal massage
+ Heals and tones the reproductive system after giving birth
+ Reduces uterine fibroids, ovarian cysts, uterine weakness, uterine prolapse and endometriosis
+ Emotional healing from past pain and trauma

Precautions + Contraindications

+ Steam is HOT! Be very, very careful, as you don’t want to burn the sensitive skin of your vagina. NEVER take the lid all the way off your pot. Read the instructions for at-home-steaming thoroughly and be slow and mindful in the process.

+ Pregnancy. While steams can be beneficial for conception and after birth in the postpartum period, steaming during any stage of pregnancy is absolutely contraindicated. Do NOT steam if you are pregnant or even if you think you might be pregnant. If you are actively trying to conceive, do not steam after ovulation during the luteal (2nd half) of your cycle.

+ Do NOT use essential oils for vaginal steams, as they are much too harsh for vaginal tissue.

+ Do NOT steam if cancer is present anywhere in the body.

+ IUDs. There’s much debate about whether women with IUDs should steam or not. The main concern is that the medicinal herbs could cause the uterus to contract, which could potentially cause problems with the placement of the IUD. That being said, some people with IUDs still steam and find it to be beneficial. Talk to a trained practitioner to learn more and see if steaming would be a good option for you.

+ Do NOT steam when you are actively bleeding. You can however steam the day after the last day of your period to help move out any remaining blood. Steaming in the week leading up to your period can help with cramps and other menstrual complaints. But never steam when you’re actively menstruating. If you are prone to heavy bleeding, it is recommended to wait to steam until your cycle is more regulated, as steaming increases circulation to the pelvis, which could result in more bleeding.

+ It is NOT recommended to steam with any active infection.

What You Need to Steam At Home

+ Steam stool – Jeevan’s stools are beautiful, handmade here in Portland and reasonably priced. Perfect if you are looking to invest and make this a regular practice. Otherwise, you have a few options. You can lie in child’s pose with your pelvis positioned over the bowl. You could use the squat or kneeling method. Basically any way that you can position your body over the pot and feel supported and comfortable. You could also try sitting on the edge of your bath tub. Whatever method you choose, you want to be sure you are as warm and comfortable as possible, so don’t be afraid to use props and extra blankets to get set up. If you do a quick Google search for DIY yoni steam seat, there’s a bunch of different options and ideas.

+ Lidded pot and electric hot plate OR a small 3-4 quart crock pot (that you would dedicate to using only for yoni steaming aka don’t cook soup in it afterwards) – Either of these work well. If you don’t have a crock pot, you can get a single electric burner for about $15 and use that with a large lidded pot. If you don’t have a way to keep your pot of water heated while you’re steaming, you can use a pot of boiled water, just be aware that the steam may not last the full 20-30 minutes of the steam.

+ Water and herbs (herbal recipe below) – You’ll need about a cup of dried herbs or a quart of fresh herbs, and about 3 quarts filtered water. You can source your dried herbs locally, from Mountain Rose Herbs online or Steamy Chick makes a variety of blends for vaginal steaming.

+ Cozy socks and/or slippers – SO important to keep your feet super warm and cozy.

+ Bedsheet and a heavy blanket (wool works well!) – This will wrap around your lower body creating a cloak to trap in the steam. Wrap the bedsheet first then the blanket on top.

+ Journal, pen, tarot cards, crystals or any other talisman of choice, sage or palo santo for clearing – It’s nice to clear the area with palo santo or sage before you begin to move out any old energy. You can create a small altar space if desired. Keep a journal and pen nearby if you’d like to write while you steam. If you have a tarot deck, you can pull a card before you start and use this card to meditate on during your steam.

The Steaming Process

1.) Set up your stool or whatever you are using in a comfortable, quiet place with your journal and pen, a glass of water and any altar items nearby. You can use palo santo or sage to clear out any old energy in the space.

2.) Place your herbs in your lidded pot or crock pot and then pour boiling water over them. The heat will help extract the volatile oils of the herbs. Set your crockpot to low, or your electric burner to low if you’re using that method. You can turn it up later if it’s not warm enough. Place the lidded pot or crockpot under your stool with the lid fully on, so the steam doesn’t escape.

3.) If you want to draw a tarot card, this would be a great time to do so. If there’s any other ritual you want to include in this practice, please do. You can read a passage from an inspiring book, repeat a mantra a few times, say a prayer, whatever resonates with you.

4.) Get undressed from the waist down. You can use a towel as padding for your butt on your stool or whatever you are sitting on. Put your socks and/or slippers on. Wrap a sheet around your lower body then wrap at least one more blanket around you. The blankets should reach all the way to the ground so they create a tent around your body. Keep in mind that the heavier and thicker the blankets you use, the hotter the steam will be. I like to use a flannel sheet and one thick wool blanket.

5.) Once you are all set up, release the steam very slowly. Start by removing the lid about a half inch. The heat should not feel intense, but light at first and will slowly build over the course of the steam. If you think it’s not warm enough though, you can remove the lid another half an inch. Just proceed with caution, as you do not want to burn your precious vaginal tissues!

5.) Steam for 20-30 minutes. You can use this time to meditate, go inward, write in your journal, be contemplative, read poetry, listen to music or a guided meditation, whatever you feel you need in the moment. Once you are done steaming, you can offer the steeped water with herbs to any plants in your yard that you’d like to give special attention to.

Flower Steam Bath Recipe by Jeevan Singh
[A blend for self-love and renewal]

1⁄4 cup organic calendula
[Herbal sunshine. Inner warmth. Empathy. Healing inner woundedness.]
[Skin-healing and soothing. Anti-inflammatory. Moistening. Tones uterus.]

1⁄4 cup organic lavender
[Calming. Clarifying. Clearing.]
[Relaxant. Antispasmodic (eases cramps). Stimulates flow (good for scanty periods).]

1⁄4 cup organic motherwort
[Resonance with physical heart and uterus – the two hearts. For those needing mothering. Mothering ourselves.]
[Strengthens and relaxes uterine muscles, eases cramps, stimulates flow, balances hormones.]

1⁄4 cup organic rose petals
[Heart medicine. Love vibration. Uplifting. Soothing.]
[Eases menstrual pain. Astringes heavy bleeding. Anti-inflammatory.]

April 5, 2018 5 comments

Beauty Self-Care

Bath Rituals + My Go-To Bath Salt Blend + Body Oil Recipes

Creating a bath time ritual is one of my favorite ways to practice self care. I love making over-the-top baths (proof here, here and here) and really taking the time to relax my body and my mind. There are so many amazing bath and beauty products on the market these days, but it’s really fun and empowering to make your own at home. My absolute favorite resource for getting the supplies you need to make your own bath products is Mountain Rose Herbs. They have everything from essential oils and salts to carrier oils and containers to hold your homemade products. Mountain Rose Herbs is committed to sourcing sustainable and organic products, and I’ve always admired their transparency and dedication to doing what’s right.

Adding flowers and citrus to a bath makes it super beautiful, but you can absolutely have the most wonderful bath without those things. Below I’m sharing my Go-To Bath Salt Blend, as well as my Go-To Body Oil Recipe scented with my favorite essential oil blend that I’ve created. I encourage you to play around with creating your own custom scent blends too. Some of my favorite bath rituals include surrounding the tub with crystals and candles, reading from a book of poetry then closing my eyes and letting my senses take over. I also love morning baths. When the sun is shining, I love to hang my rainbow-making prism in the bathroom window and bathe in the rainbow light.

Salt baths are great for detoxification, balancing pH, easing muscle tension and soreness, stimulating circulation, combating water retention and bloat and so much more.

Alison’s Go-To Bath Salt Blend
1 lb. Himalayan Pink Salt
1/2 lb. Epsom salt
1/2 lb. Dead Sea salt

1.) Pour salts into a jar (I like to use these ones). Cork the jar and shake to mix evenly. Use 1-2 generous handfuls (or up to whole jar if you need) per bath.

I’ve been loving these Relaxing Bath Herbs, which are basically like tea for your bath water. This blend includes chamomile, lavender, rose petals, comfrey, hops flowers, passionflower and essential oils. It comes with a reusable muslin bag that you fill and use to ‘steep’ your bath water. MRH also makes Baby’s Bath Herbs that are perfect for children.

Alison’s DIY Body Oil
[Makes 4 ounces]

Carrier Oil Blend:
2 ounces jojoba oil
1 ounce Argan oil
1 ounce avocado oil

Essential Oil Blend:
5 drops sandalwood essential oil
4 drops grapefruit essential oil
4 drops palo santo essential oil
4 drops clary sage essential oil
3 drops patchouli essential oil

1.) Add carrier oils to a reusable glass bottle (I use these ones) then add essential oils. Screw cap on tightly and shake until well combined. Use all over body when skin is still damp from bathing or showering.

[Note: You can also add this essential oil blend (without the carrier oils) directly to your bath or to the bath salt blend above. It’s also lovely in a diffuser.]

[This post is sponsored by Mountain Rose Herbs. All thoughts and opinions are my own.]

February 20, 2018 1 comment

Lifestyle Self-Care

Quick and Easy Self-Care Tips to Boost Your Mood

We’re almost through the thick of winter, and sunny, warm days are on the horizon. I wanted to share some quick and easy self-care tips to incorporate into your daily routine this season (and all year long). I asked my sweet and wise friend, licensed acupuncturist and holistic health coach, Katrina Pozzi Baratta, to contribute to this piece. From decreasing pain to increasing confidence, Kat specializes in helping women feel healthy, strong and totally at home in their bodies.

Whether you’ve got a serious case of the winter blues, or you’re just in a funk at any point in the year, it’s important to remember that self-care involves doing things that keep your body and mind in tip-top shape. Unfortunately, it’s usually when we’re feeling down and grumpy that we let our self-care routines slide. But it’s in exactly those moments, when we’re feeling less-than-awesome, that self-care becomes even more important. Because it’s only by taking care of yourself that you’re able to put your best foot forward. And you don’t even have to make huge changes to have a profound impact on your well-being. Try incorporating a 2-3 of the following self-care rituals into your daily routine this month.

Practice smiling.

One of my favorite monks, Thich Nhat Hanh, famously said, ”Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” Practice smiling into your eyes and you’ll actually trigger a neurological reaction that releases feel-good neurotransmitters like dopamine, endorphines, and serotonin. So don’t just smile when you feel happy. Smile when you feel bad and it’ll help raise you out of your funk!

Snag some rays (without sun protection).

Vitamin D deficiency is a big player when it comes to feeling good. The best way to get vitamin D into your system is to spend about 20 minutes a day in direct sunlight (give or take depending on your skin tone), without covering up or wearing sunblock. And because exercise is also a great mood-lifter, you can feed two birds with one seed by bundling up and taking your exercise routine outside. A meta-analysis in 2010 showed that even just five minutes of “green” exercise resulted in improvements in self-esteem and mood!

Organize and beautify your space. Choose to do your household chores mindfully.

Doing a quick 20-minute clean up or organization of your desk space, your medicine closet or your dresser beautifies your space and uplifts your mood. When you have a lot of chores to do, it’s easy to start feeling overwhelmed and stressed out. But because the chores won’t do themselves, the best thing you can do is to start enjoying them. And the best way to enjoy chores is to do them mindfully. Notice how your hands feel as you touch different textured dishes or soft sheets. Notice the smell of the soap. Feel into your body as it moves. Use this time to connect with the present moment.

Eat fermented and fiber-rich foods.

Science is finding that there’s a clear link between your gut health and mental health, and eating fermented and fiber-rich foods is one of the best ways to make sure that you’re supporting those healthy gut bacteria that will make you thrive. For fermented foods, try kimchi, kraut or kefir. For fiber-rich foods, try almonds, split peas, navy beans, raspberries, chia or flax seeds.

Go to sleep and wake on a consistent schedule.

Sleep has a HUGE impact on health and happiness. It’s the pacemaker for many of your body’s hormonal reactions, and your hormones need to be relatively balanced for you to feel good. Getting enough sleep on a consistent schedule will help your body regulate those hormones and make sure they’re firing off at the right time in the right amounts. If you’re feeling under-the-weather, like is so common this time of year, let yourself sleep longer than usual. Sleep is so important for the immune system and fighting off nasty winter colds.

Meditate. Move. Stretch.

Just a few minutes of meditation can calm your nerves and lift your mood throughout the day. Start by sitting and focusing on your breath for 5 minutes a day, and work your way up to 10-20 minutes as you settle into the routine. Physical release through exercise can work wonders on your mood. If you don’t have time for a full workout, try 15-20 minutes of yoga or easy stretching to start your day.

Put a potted plant on your desk or work station.

Plants don’t just look pretty, according to recent studies, they can actually have a soothing effect on your nervous system, making you feel less stress and more motivated to get things done with a smile on your face. Fresh cut flowers are also a joy promoter, so treat yourself to a few stems or a bouquet to brighten up your home.

Create an herbal tea ritual.

Herbs like chamomile, peppermint, lavender, rosemary, lemon balm and cinnamon have a comforting and soothing effect on the nervous system. I like to have each of these herbs in a separate jar so I can pull them out, smell them and choose a unique combination to make into an infused tea every evening before bed. When you’re drinking your tea, unplug from your phone and computer and focus your attention on the present moment. Use this tea time to reflect, read an inspirational book or write in your journal.

Give out compliments.

One of the best ways to make yourself feel good is to help other people feel good. And while it’s great to volunteer your time to those in need, something as simple as giving out compliments can make you feel more positive about yourself and the world around you. Older women are so graceful, wise and beautiful, and they rarely ever get the compliments they deserve. When I’m out doing my grocery shopping or I’m at my yoga studio, I make an effort to connect with and compliment women who are older than me – mothers and grandmothers especially.

Give yourself a break. Unplug from social media, your work and your computer.

Often one of the biggest reasons we feel bad is because we’re in constant, non-stop go-mode. But the happiest and most successful people all have one thing in common, and it’s that they allow themselves to enjoy breaks to recharge. Put down your phone or step away from your computer throughout the day. Enjoy looking out the window or taking a 5-minute walk with an agenda. Give yourself some down-town, so you can recharge and restore. You’ll feel more energized and motivated when you do.

February 6, 2018 7 comments

Lifestyle Self-Care Smoothies Wellness

A Better You

For me, January is all about turning inward, focusing on myself, setting intentions and goals for the coming year and practicing daily self-care. I’m so excited to collaborate with Anthropologie on this month’s #ABetterYou campaign. You can read some more of my thoughts over on their blog. This campaign is all about creating daily healthy habits that will hopefully inspire you to be the best version of yourself in 2018. Below, I’m sharing 3 recipes that I hope you will try at home this month. I encourage you to be gentle and treat yourself with love and care over the next couple weeks. Whatever that means to you. Maybe you take a couple days off social media, maybe you take a relaxing bath 3 days a week, maybe you start that meditation practice you’ve been thinking about, maybe you commit to exercising more consistently, maybe you cook vegan or vegetarian one day a week. This is a potent time of year for setting intentions, creating habits and getting clear on what you want and need. As always, I’m here to support and encourage you. I’d love to see how you’re showing yourself love and extra care this month and what healthy habits you’re working on. Tag your photos with #ABetterYou on Instagram and/or comment below.

[This post is sponsored by Anthropologie. All thoughts and opinions are my own.]

Eucalyptus-Lemon Bath

1 bunch eucalyptus, organic and/or local if possible
2 organic lemons, sliced into rounds
1-2 handfuls eucalyptus bath salts

1.) Tie bunches of eucalyptus around the faucet handles in your tub.
2.) Fill bath with hot water.
3.) While bath is filling, place candles, crystals and anything else you’d like around the tub.
4.) Once the bath is mostly full, with the water running, add a couple handfuls of bath salts.
5.) Turn off the water. Float the lemon slices in the water.
6.) Light the candles. Grab a cup of tea or water and a book if desired. Turn on relaxing playlist.
7.) Soak, relax, rejuvenate, enjoy.

Find my favorite matcha recipe, here.

Spiced Goji-Cacao Smoothie Bowl
[Serves 1]

For the smoothie base:
1 banana
1 cup zucchini, steamed then frozen or chilled in refrigerator
2 scoops protein powder or collagen peptides
2 Tablespoons almond butter
2 teaspoons lingonberry powder
1/2 cup nut milk of choice

For the topping:
2 Tablespoons unsweetened coconut chips
1 Tablespoon goji berries
1 Tablespoon hemp seeds
2 teaspoons cacao nibs, finely chopped
1/2 teaspoon cinnamon
1/4 teaspoon cardamom

1.) Blend all the ingredients for the base on high in a high-speed blender until very smooth. Pour into a bowl.

2.) Top with some of the topping and fresh or frozen berries if desired.

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January 18, 2018 4 comments

Beauty Lifestyle Self-Care Wellness

DIY Holiday Gift Idea: Nourishing Herbal Dry Shampoo

Dry shampoo is a staple in my beauty cabinet. I only wash my hair 1-2 times a week, so dry shampoo is a savior on days in between washing. My hair is naturally very straight, smooth and overall pretty oily at the roots. For this reason, dry shampoo works wonders for me. Not only does it soak up excess oil, but it also gives my hair some texture and much needed body. I highly recommend it for people like me with very straight and smooth hair. I’m super excited to be partnering with one of my favorite brands, Mountain Rose Herbs, on this post. MRH is an amazing resource for all things natural beauty, as well as bulk herbs and spices.

This DIY Dry Shampoo recipe includes nourishing herbs to sooth your scalp and enhance your hair. I’ve included a variation for dry/sensitive/dandruff-prone scalps and one for more oily scalps. If you are brunette, or have darker roots/hair, I recommend adding cacao powder for a darker colored hair powder that will blend in with the natural tones of your hair. I’ve specially crafted 2 scent options for this recipe, but I also encourage you to play around with mixing scents or if you have a blend you love to use that. These powder containers from MRH are great for storing your finished dry shampoo, and can be customized with personal labels for the perfect holiday gift idea. You can also use small mason jars if you prefer.

Here are some of the ingredients featured in the recipe and their benefits:

Arrowroot Powder: Soaks up excess oil on scalp and hair without over drying. Used over cornstarch because arrowroot is harvested without the use of harsh chemicals or high heat. It is also loaded with beneficial nutrients for the skin.

Fuller’s Earth Clay: Fuller’s earth also absorbs excess oil and has astringent properties. It helps to regulate the production of oil and sebum by the hair follicles. Rich in minerals calcium, silica, iron, quartz and magnesium.

Yarrow Leaf & Flower Powder: Yarrow is a nourishing herb with anti-inflammatory, antiseptic and astringent properties. It’s a great herbal remedy for treating scalp conditions that may stunt hair growth. It leaves hair feeling soft and manageable.

Horsetail Powder: Promotes hair growth. Works especially well for scalp conditions such as dandruff, sensitive skin, inflammation, itchiness and dermatitis.

Oatstraw Powder: A good source of silica and magnesium which promote scalp health and hair growth.

[This post is sponsored by Mountain Rose Herbs. All thoughts and opinions are my own.]

Wu Haus Dry Shampoo
[Makes 4 bottles]

Shampoo Base:
2 cups arrowroot powder
2 cups Fuller’s earth clay
1/4 cup yarrow leaf & flower OR horsetail powder
2 Tablespoons oatstraw powder
Optional: For dark colored hair or roots, add 1/2 cup cacao powder.
[Note: Use Yarrow leaf for oily scalp, and use horsetail for dry, itchy or sensitive scalp.]

2 Scent Options-

Option 1:
6 drops sandalwood essential oil
5 drops patchouli essential oil
5 drops lavender essential oil
3 drops myrrh essential oil

Option 2:
7 drops palmarosa essential oil
5 drops geranium essential oil
4 drops palo santo essential oil
2 drops lemon essential oil

1.) In a large mixing bowl, whisk all powders for the base together. In a separate small bowl, mix together essential oils. Add essential oils to powder, and whisk well to remove any clumps.

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December 12, 2017 3 comments

Drinks Lifestyle Self-Care Wellness

Winter Self-Care, Herbal Chai + A Giveaway!

[GIVEAWAY IS NOW CLOSED!!!! Thank you to everyone who entered, and congrats to Kelly Rose Heath for winning!]

I’m SO excited to be partnering with one of my favorite people on this post and giveaway. Max of Roots & Crowns is literally one of the kindest, most warm-hearted people I know. She’s wildly talented and her line of herbal apothecary goods is one of my absolute favorites. We teamed up this holiday season to bring you all an amazing Douglas Fir Chai recipe, a DIY Immune-Supporting Bath Salt recipe and an AMAZING giveaway. One lucky person will win the Ultimate Winter Self-Care Kit that includes:

1 Roots & Crowns Forest Bath: Mineral Rich Therapeutic Woodsy Bath Soak
1 Roots & Crowns Doug Fir Chai
1 Roots & Crowns Cocoa Dust
1 Roots & Crowns Elemental Notebook
2 Alexandria Cummings Ceramic Mugs
1 Crosby Elements Nomad Candle
1 copy of You Are A Circle and 1 copy of You Are A Dream by Prof. G

TO ENTER:

Check out Roots & Crowns and pick 2 products you most want to try
Leave a comment on this blog post with your favorite self-care ritual and the 2 Roots & Crowns products you want to try the most.
For an extra entry, follow @alison__wu, @rootsandcrownspdx, @alexandriacummingsceramics, @crosbyelements and @profg.co on Instagram and leave an extra comment on this blog post saying so.

Contest closes on Tuesday, December 12, 2017 at 11:59PM PST. Winner will be chosen and announced on Wednesday, December 13, 2017.

Adaptogenic Douglas Fir Chai
[Makes 2 16 oz chai lattes]

32 oz (4 cups) of hot water
1 1/2 Tablespoons Roots & Crowns Doug Fir Chai
3 Tablespoons coconut butter
1 Tablespoon tocos
1 teaspoon reishi
1/2 teaspoon ashwagandha
Optional: 1 teaspoon raw honey

1.) Using a tea strainer and jar, or just a large mason jar and mesh sieve, steep chai covered for 10 minutes. [Covering while steeping allows for a deeper, richer flavor.] Strain out tea and reserve liquid.

2.) In a high-speed blender, blend chai liquid and all other ingredients on high for 1-2 minutes.

3.) Pour into mugs, sprinkle with cinnamon and enjoy!

From Max:

Winter is the season of going inward. Of short days and long nights. It’s a time when comfort and warmth are necessary elements of self-care. Here are some of my favorite winter self-care tips:

1.) Bring the Heat: Whether it’s fires in the fireplace, lighting lots of candles, warm baths, going to the sauna, drinking warm beverages, or cooking with warmer/spicier ingredients – follow your body’s wisdom when it comes to telling you what you can do to nurture the warmth during the cold season.

2.) Mind Your Body: It’s easy to become a little more physically stagnant during the winter months because there’s more of a lethargic energy surrounding daylight and the liveliness of the natural world, but keep moving. Bundle up and get some fresh air. Sweat it out.

3.) But Also, Embrace Rest: Winter is definitely a time for being more introspective and reflective. It’s ok not to feel as social and extend yourself as much as you would do in the lighter months. Just as we see the animals getting quieter and going into hibernation, our spirits crave that slower living during this time as well!

Baths with mineral salts are an age-old remedy for soothing sore muscles, healing skin conditions, improving circulation, and speeding up recovery from illnesses. This bath salt recipe is extra warming and immune-supporting. The oils included will help uplift the spirits, open airways for deeper breathing, and also add an anti-microbial, anti-viral aspect of protection for you against seasonal germs.

DIY Warming, Immune-Supporting Bath Salts
[Makes an 8 oz jar]

4 oz epsom salts
4 oz Dead Sea salts*
Essential oils of Rosemary, Eucalyptus, Clove, Lemon
1/2 Tablespoon oil (such as Jojoba, Coconut or Sweet Almond)
8 oz glass jar or metal tin

1.) In a large mixing bowl, add the two different salts.

2.) In a separate small bowl, mix jojoba, coconut or sweet almond oil, then add one drop at a time of the essential oils as follows: 2 drops Eucalyptus, 1 drop Rosemary, 1 drop Clove, 1 drop lemon. Mix well.

3.) Combine oils with salts and mix well so that the oils disperse appropriately.

[Note: I recommend a full 8 oz. of salts for a nice bath, and even sometimes indulge in a double recipe with 16 oz. of salts for an even more luxurious bath. When running the bath, pour the salts through the running water and let them dissolve.]

*Dead Sea salts have over 21 minerals in them and are extra yummy for your skin, but if you can’t find Dead Sea salts, you can use 8 oz of epsom salts instead.

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December 6, 2017 637 comments

Lifestyle Self-Care Wellness

Tips for Balance, Relaxation and Stress-Relief

Life is wonderful and beautiful and wild and hectic. We are constantly being thrown into chaos and tested with how we cope. It really takes hard work and dedication to stay balanced. I’m continuously checking in with myself and trying to be real with myself about where I’m at. Some days are harder than others. That’s inevitable. I wanted to share my favorite tips for staying balanced and how I deal with stress and anxiety when they come up. I hope you find some useful information here. And as always, I would love to hear from you. What practices do you incorporate into your life to stay balanced? <3

EXERCISE
This is often the first thing we cut out when we feel overworked and stressed out, but it’s actually one of the things that can help the most. When we move our bodies, sweat and focus on physical energy, it can shift the state of our minds. Honestly, it doesn’t matter what kind of exercise you do. Yoga is for some people what long-distance running is for others. If you are feeling especially exhausted or emotionally down, instead of doing an intense work out, try just taking a walk around your neighborhood. Use this time as a walking meditation. Be in the moment. Take in your surroundings without judgement.

MEDITATION
This is SO important. And so underrated. Meditation can work wonders for the nervous system as well as being calming for the mind. And it really is so easy. Try committing to one or two 10-minute seated meditations a day. It really isn’t that long. I promise. It can be a great way to start your day or unwind after work. Meditation is a personal practice, so what works for one may not work for another. If you’re looking for some resources to help with mediation, I love this podcast, this podcast and this site. There are also many apps you can download. If sitting meditation is difficult for you, try yoga nidra, or a lying down meditation.

GET OFF SOCIAL MEDIA
Instagram can be a seriously inspiring place, but it can also heighten feelings of stress and anxiety. A lot of times it can push us to compare ourselves to one another and foster deep-seeded insecurities. Try setting a time limit per day for social media. If you’re feeling especially anxious or down, maybe don’t go on it at all. Above all, remember you are enough. You are exactly where you need to be on your own path. And you are loved deeply.

QUIET MORNINGS + ADAPTOGENS
One of my favorite routines is making my morning matcha potion then drinking it in my living room in quiet contemplation. This time of day is very sacred to me. There’s something about the energy of the morning, when there is a sweet stillness around, that allows me to sink in and let go. This sets the tone for the rest of my day and gives me the energy I need to sustain through the busy parts. Every morning I sip a variety of adaptogens. I like to change up which ones I’m taking every month. (Right now, I’m drinking maca, reishi and cordyceps). Adaptogens are botanical medicine that help the body (specifically the immune, endocrine and neuroendocrine systems) better adapt to physical, emotional and environmental stress. Their job is to bring the body into balance. I’m long overdue for a blog post on adaptogens, so that’s coming soon, I promise!

SELF-CARE RITUALS
Some of my favorite self-care rituals include a hot bath, bi-weekly face masks, a sauna + soak and massage. Try committing to one or two things a week for yourself. Self care can also be practicing yoga, repeating a positive, loving mantra to yourself in the mirror 3x a day or getting a pedicure once a month. At the core, these rituals should be practices that make you feel loved, honored, relaxed and cared for. I love this list of simple self-care practices that you can incorporate into your daily life.

DECLUTTER + BEAUTIFY YOUR SPACE
An uncluttered home is crucial for maintaining balance in my life. You might be surprised with what a difference a clean and warm, cozy space can make on the way you feel each day. If you’re looking to do a major overhaul, I definitely recommend this book. Otherwise, try dedicating 1-3 hours on Sundays to cleaning and organizing your home. I find this is a great way to go into my week feeling prepared. Added bonus, cleaning can also be a mind-clearing activity.

CONNECTION
We create meaningful relationships in our lives and are surrounded by people who love and care for us. Remember these people want to be there for you in times of hardship as well as the good times. Don’t be afraid to reach out and ask for help. Lean on each other and support each other. Check in with people you love often to see how they are doing. Life is long, and we all need each others love and connection.

INSPIRATIONAL READING, TAROT + JOURNALING
I start each day by opening to a random page in this book. It gives me inspiration for the day ahead and often times puts things in perspective. On the new and full moons and when I’m needing clarity in my life, I turn to my tarot deck (I have this one and this one). I love this practice, as it allows me to turn inward, contemplate what is going on in my life and gives me guidance in a thought-provoking way. Journaling can also be an amazing way to release feelings and sort through inner dialogue. I love looking back on things I’ve written in the past after certain experiences or time periods in my life.

GET OUTSIDE
When all else fails, I find nature has a magical way of always making me feel better and more connected to source and spirit. I try to commit to doing one overnight outside of the city every month (usually camping in the summer months and Airbnb’ing in the winter). If I can’t manage to get away for a night, a day trip or a couple hour hike is great, too. Sometimes I just need to hop on my bike and ride to the park when I’m in the city. It’s not quite as soothing as being in the forest, but it certainly does help.

NOURISHING FOODS
Although maybe obvious, what we choose to nourish our bodies with plays a large role in how we feel overall. In times of heightened stress or anxiety, try cooked warming and grounding foods that balance the 1st chakra (muladhara or root). Here are some good choices: beets, carrots, turnips, radishes, ginger, garlic, salt + other minerals from the earth, whole grains, quality proteins like pastured eggs and organic meats, olive oil, ghee, yams and sweet potatoes.

July 21, 2017 8 comments