Tag:

adaptogens

All About Adaptogens with Anima Mundi

As we enter the holidays, the best thing we can do is equip ourselves with healthy ways to manage and reduce stress related to the season. That’s why we’re diving into a topic that has been incredibly life-changing for me: adaptogens!

My first real learning experience with adaptogens was when I attended a plant medicine workshop during a Spirit Weavers Gathering in 2016 taught by amazing teacher and friend, Paula Ferraro. I’d known about adaptogens before then, but didn’t truly understand their healing properties and how to incorporate them into my everyday routine. Adaptogens are botanicals and mushrooms that support the body’s natural ability to handle stress. They adapt to each person’s unique needs to help bring their body into balance, working bi-directionally to both help promote relaxation as well as provide more energy and overall stamina. Adaptogens work specifically with the immune, endocrine and neuroendocrine systems. They have been used for centuries in herbal medicine practices throughout the world, most notably in Traditional Chinese Medicine and Ayurveda.

I take a variety of adaptogens everyday. My favorites are ashwagandha, chaga, reishi, rhodiola, lion’s mane, mucuna and tulsi (holy basil). I typically start my day with an adaptogenic blend of mushrooms. If I’m making matcha, I will blend 3-4 adaptogen powders (reishi, chaga, cordyceps, lion’s mane) into my drink (1/2 teaspoon each). If I’m drinking yerba mate, I’ll squeeze about 40 drops of an adaptogenic tincture (Adaptogenic Tonic) into my tea. In the afternoon around 2/3, I usually take another 40 drops of a different adaptogenic tincture (lately Cerebrum Brain Tonic) either just in water or in herbal tea. Finally an hour or so before bed time, I either make a moon milk with powdered adaptogens (ashwagandha, reishi and tulsi) or use a calming adaptogenic tincture (Happiness Tonic) to wind down before sleep. When I’m traveling, I usually bring 2-3 different tinctures with me. I find the tinctures are easier for on-the-go, as they blend into things way more easily.

While I love making potions at home and sharing the knowledge my teachers have taught me in workshops, I wanted to bring in a true master herbalist to share her expert knowledge on the topic. I received so many great questions about adaptogens from you all, and I am so thankful to have Adriana Ayales, medicine maker and founder of Anima Mundi Herbals, provide her insight.

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Adriana is a rainforest herbalist who was born and raised in Costa Rica. Immersed in the world of plants since she was a child, Adriana has helped provide relief to people with chronic disease through custom formulas for years. The demand for her formulas naturally grew during her time in New York, and from that Anima Mundi was born. Now back in Costa Rica, Adriana works with sustainable farmers to source indigenous herbs, import organic species from all over the world, and send ingredients to New York for production and distribution. If you ever find yourself in Brooklyn, I highly recommend that you stop by her apothecary shop in Greenpoint!

Now through Monday, 12/02/19, Anima Mundi is offering 20% off all products with code WUHAUS.

Alison’s Favorite Anima Mundi Products:

Adaptogenic Tonic – great adaptogenic tincture with several kinds of mushrooms, camu camu and mangosteen
Happiness Tonic – one of my favorite tinctures for stress and mood
Brain Kit – also makes a great holiday gift!
Coconut Cream Powder – always travel with this stuff! just add to hot water and you instantly have coconut milk
Mucuna – the best for mood boosting
Ashwagandha – so soothing for the nervous system. my favorite all-around adaptogen
Lion’s Mane – the best brain food!
Plant-based Collagen Booster – a great plant-based collagen alternative

Alison’s Recommendations for Daily Use:

Start small by incorporating between 2-3 adaptogens into your daily routine
If you’re intimidated on where to start, try a preblended formulation that addresses your needs
Try blending powders into your smoothies or superfood lattes (coffee, tea, or herbal)
If you don’t have a blender or just prefer to drink regular tea or coffee in the mornings, I recommend using tincture form instead of powders, which can get clumpy if not blended
Adaptogens work best taken in small amounts over longer periods of time. I recommend taking 1/2 teaspoon of each adaptogen you are working with 2-3 times a day
Get creative with how you use them! Add them to your homemade soups/broths, granola, bliss balls or cookies/cakes

Alison’s Favorite Adaptogens For:

Stress + Anxiety: Ashwagandha, tulsi/holy basil, reishi
Immune Support: All the mushrooms! (chaga, reishi, lion’s mane, maiiake, etc.), astragalus
Energy: Rhodiola, cordyceps, maca, schizandra
Mood: Mucuna, ashwagandha

Wu Haus Adaptogenic Recipes:

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I’ve known and used Anima Mundi’s herbal remedies for several years and was fortunate to connect with Adriana after we were both quoted in a New York Times article about adaptogens last year. Here, she answers your questions about adaptogens, plus offers personal tips for dealing with stress during the holiday season:

Wu Haus: What’s your advice for those who are just getting started with adaptogens?

Adriana Ayales: I would start with up to three different kinds of adaptogens, used as single herbs, so you can notice what the effects are in your life. Also, be patient. Nothing is instantaneous. It’s always good to allow natural medicines to take their time, up to 2 weeks of consistently take it along with a healthy diet, so you can really observe the energetics of that adaptogen. And pair them properly to metabolize. Patience, time and consistency is key. The whole pill-popping culture doesn’t work for these herbs, which work in a more holistic sense.

WH: How much and how often should you take adaptogens?

AA: Every herb is different, and it depends on the reason it’s being used for. For chronic illnesses, for example, larger and consistent doses can be particularly beneficial, but again depends on the imbalance in particular. Adaptogens used for daily maintenance also involves a different dosage. Because these herbs are powerful, a general rule of thumb to keep in mind is to use 1/2-1 teaspoon of its powdered form. When the herb has been extracted, whether as an extract powder or as a liquid extract, the dosing can vary depending on the extraction rate. All in all, consistency is key. The more consistent you are with their use, the more likely you’ll reap their excellent benefits.

WH: What’s the difference between primary and secondary adaptogens?

AA: Many of the adaptogens that are marketed today aren’t officially adaptogens. There are only nine adaptogens that are officially recorded from the 1940s, when they were first studied in the Soviet Union. They’d discovered herbs that helped recovery from stress and biological stress, like being exposed to heavy metals. From there, a lot of people started studying other herbs that have similar properties, like mucuna. There’s no approval in the modern-day sense, but all the chemistry signals that it’s a primary adaptogen. It’s just not labeled as such by the living scientists who created the label in the first place. Hopefully, there will be research in the future.

The nine primary adaptogens are Asian ginseng, American ginseng, ashwagandha, cordyceps, eleuthero, rhaponticum, rhodiola, schisandra and shilajit.

WH: Are there adaptogens that are better to take at a certain time of day?

AA: Yes. I do think some have more of a daytime use than nighttime. And this greatly depends on your body. For example, ashwagandha can be deeply calming to most, but to others it might be energizing. This depends on the current needs of your own constitution. So for some, ashwagandha can be a miraculous nighttime remedy if they’re handling a lot of stress and anxiety. Others, like rhodiola, are more stimulating and awakening, and tend to be best taken during the day.

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WH: What are the differences in delivery methods?

AA: I think tinctures are a lot more vital than pills. Tinctures tend to capture energetics and vitality over pills, due to the result of its bioavailable nature once the extraction has happened. Pills unfortunately tend to contain binders and fillers, whether to keep them preserved, or because the extract powder in itself wants a clean derivative. Although there are some great ones out there, it’s hard to find clean and fresh sources. But for folks that cannot handle the herbal taste, as a tincture or powder, then finding excellent unadulterated sources for pills can be a great alternative.

WH: What’s your favorite way of taking adaptogens?

AA: Functional foods are so great. You usually combine them with healthy fats – it’s the best way to metabolize them. Raw fresh coconut oil, flaxseed oil, any of that healthy goodness. From power balls to homemade granola bars, the sky’s the limit!

WH: Do certain adaptogens go better together?

AA: Yes. Pairing is key to generate particular results. The art of formulation is creating essential pairings of master herbs with supportive and activating herbs to tackle someone’s particular healing journey properly. There are classic combinations that have been practiced for hundreds of years by Chinese (TCM), Daoist, Ayurvedic and other [medical systems]. For example, there’s a classic formula in Traditional Chinese Medicine that’s Panax ginseng, astragalus and licorice that assists with lethargy and deep-rooted exhaustion. Another famous Ayurvedic pairing that many of us know is Triphala, which is three restorative tonics, such as amla, haritaki and bibhitaki. This is a classic formula for a sluggish digestion. Another classic formula used for depression in clinical herbalism that our Happiness Tonic contains some of the herbs, is rhodiola with supportive “antidepressants” such as St. John’s Wort and Albizia. And so, so many more!

WH: Does your body build immunity against adaptogens?

AA: Technically, primary adaptogens teach the body on a chemical level. So essentially, over time, your body will be able to create the response without its use. One of the key signature traits of primary adaptogens is that they’re safe, which also means they are not habit-forming nor create any kind of dependance.

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WH: Are there possible side effects or things to consider before taking adaptogens?

AA: Secondary adaptogens that many of us consider primary, like he shou wu, reishi, mucuna, maca, suma, (etc!) might have side effects when taken in very large doses over long periods of time. Primary adaptogens have no foreseen side effects when taken in larger doses, which is why it became a signature trait for the 9 declared adaptogens back in 1957. Yet we’re due for more research to really get to understand the deeper chemical realities of the secondary adaptogens and other herbs that have identical traits to the primary adaptogens.

WH: What adaptogens are helpful for dealing with stress related to the holidays?

AA: Everybody needs to be super energized and as stress-free as possible. My favorites are mucuna, maca and rhodiola to keep you energized and help fight off stress. Cacao, although not technically an adaptogen, is a good accompaniment, especially for digestion. Suma helps keep you super energized. For the wintry season, I enjoy them in warm beverages like teas, soups, or broths. Of course, putting them in a latte or your favorite milky beverage is exquisite.

WH: What’s your favorite way to destress during the holiday season?

AA: Body care with adaptogens! I usually do an adaptogenic body oil. I love integrating ashwagandha, calendula, horsetail, passionflower, and basically any flower that’s currently in season that’s excellent for skin and relaxation. I slowly cook the herbs in the oil on very low heat and use it to massage the shoulders, temples and feet after a warm bath. I also love integrating powdered adaptogens with other plant-based things, like avocado and coconut milk, in face masks. Wintry self-care, inward meditation type of rituals are my favorite.

November 25, 2019 0 comment

Drinks

Spicy Ginger Green Tea Chai Latte

I’m a sucker for a spicy chai latte, and this one really hits all the notes. Warming ginger, cardamom, cinnamon and cloves paired with green tea for a chai that’s lightly caffeinated and perfect as a morning or afternoon pick-me-up. I love to make this latte in the mornings as an alternative to the matcha or yerba mate I usually drink. I typically sweeten my cup with honey and add a 1/2 teaspoon of reishi, chaga or an adaptogenic blend, but that’s totally optional. You can also froth this latte up in a high-speed blender and add in a scoop or two of collagen powder if that’s your thing. Make it your own!

Spicy Ginger Green Tea Chai Latte
[Spice blend can be used to make several lattes. Latte recipe will make one 12 oz drink.)

For the dried spice blend:
6 cinnamon sticks, chopped into small pieces
3 Tablespoons green cardamom pods
2 teaspoons black peppercorns
4 whole dried star anise, broken into small pieces
1 Tablespoon + 1 teaspoon whole cloves

For the latte:
2 slices of fresh ginger (cut 3″ long and about 1/4″ thick)
½ cup of nut milk (I used coconut)
1 Tablespoon green tea leaves (lots of great loose-leaf options here)
Optional: 1 teaspoon honey (or any other liquid sweetener to taste), 1/2 teaspoon chaga, reishi or any other adaptogen of choice

1.) Combine all of the herbs and spices for the dried tea blend together except the green tea leaves. Using a mortar and pestle, crush the spices into small pieces. Alternatively, if you don’t have a mortar and pestle, you can pulse each spice separately in a coffee/herb grinder or blender. Just be sure not to over grind. Spice blend can be stored in an airtight container for up to 6 months.

2.) To brew the tea, in a small saucepan combine 8 oz of water with 1 Tablespoon of the dried tea blend and the 2 slices of fresh ginger. Bring the water to a low simmer and let simmer for about 10 minutes. Turn off the heat, add ½ cup of nut milk and the green tea leaves. Gently stir to combine, cover the pan and let tea steep for 2 minutes.

3.) Use a fine mesh strainer to strain tea into mug. For a frothier chai latte, add the steeped and strained tea and nut milk to a high-speed blender and blend for several seconds. Pour into a mug and enjoy!

February 15, 2019 1 comment

Drinks Wellness

Adaptogenic Dream Tonic and Tips for Restful Sleep

This evening I’m sharing a brand new adaptogenic dream tonic recipe and my favorite tips for promoting restful sleep. Though the winter months are more conducive for sleep because it’s colder and darker, I find my sleep is often times more disrupted during the holiday season. Whether it’s the stress or indulgent eating and drinking, sleep often suffers this time of year. We may wake up feeling unrested and may have a harder time falling asleep.

Incorporating herbs and adaptogens into my daily routine over the past several years has improved the quality of my sleep tremendously. Adaptogens work to help the body better react to stress by balancing cortisol levels in the body. Because adaptogens work bi-directionally, they not only help promote relaxation and restful sleep, but also give us more energy and stamina overall. Adaptogens work to bring the body into better balance, giving our bodies the power to better respond to various external stimuli.

I’ve been drinking Mountain Rose Herbs Dream Tea for years now, and I love it. When they asked me to make a dream tonic, I thought it would be lovely to use their tea mixed with a couple of my favorite adaptogens for sleep. This creamy tea latte is one of my favorites to drink an hour or two after dinner time. As always, Mountain Rose Herbs is one of my favorite places to source organic and sustainably harvested herbs. They offer a large variety of bulk herbs and spices, as well as some of my favorite tea blends out there (try the spicy, caffeine-free turmeric chai if you haven’t already).

Create a nighttime ritual
Creating a nighttime ritual that I look forward to is one of my favorite ways to get me excited about going to bed each night. I usually make a tea tonic (like the recipe below!), turn down all the lights in my house, spend 30 minutes or so in the living room lounging, sometimes reading, other times talking with my husband. Then I dedicate about 15-30 minutes to my evening self-care routine. In the colder months, I might take a bath a few nights a week. Otherwise, I spend time taking care of my skin and teeth before getting into bed. By this time, I’m usually pretty wound down, but I usually like to read for about 15 minutes at least and/or take time to practice deep breathing.

Shut off screens at least 1 hour before bed.
And if possible, dim the lights throughout your living space. Soft, dim light signals the body to relax and that it’s time to wind down. Blue light, which electronic devices like our smartphones and computers emit in large amounts, does the exact opposite. It tries to trick the body into thinking it’s daylight.

Include herbs that promote sleep and relaxation
My favorite herbs that help promote rest, relaxation and overall calm are: peppermint leaf, chamomile, skullcap, mugwort and oatstraw. Adaptogens for sleep: ashwagandha, tulsi, eleuthero and schisandra. Try incorporating some of these powerful herbs by drinking the Dream Tonic recipe below, or you can take them in whatever form calls to you (capsules, tincture, infusion, etc.)

Stick to a sleep schedule
Waking up and going to bed at the same time everyday allows your body to get into a rhythm. As we create habits, our bodies respond either positively or negatively based on what these habits are. Our bodies love routine. Sticking to a regular sleep schedule will improve the quality of your sleep. If you want to start waking up earlier in the morning, at first it’s always challenging, but if you stick with the same sleeping schedule, over the course of a few months, your body should slowly adapt to your new bedtime and morning wake up time.

Limit caffeine after noon.
This rule doesn’t apply to everyone, but if you are having trouble falling asleep or staying asleep, I definitely recommend limiting caffeine intake, especially after noon.

Remove the clock from your bedside table.
I can’t stress this one enough. There’s nothing worse than waking up in the middle of the night, turning over and seeing your clock staring back at you with the numbers 3:15AM in red. I never check my clock (on my phone, as I don’t have an alarm clock) if I wake up in the middle of the night or if I’m having trouble falling asleep. I know from experience that this gives me anxiety and then I usually have a very difficult time falling asleep. Instead lying there thinking about how soon in the morning I have to wake up.

Set up your sleeping space for success.
Lots of cozy blankets. Supportive pillows. Mood lighting. Plants. Crystals on your bedside. Whatever it is that makes you feel safe, calm and protected in your space.

For enhanced dreaming, sleep with a piece of labradorite or spectralite by your bedside.
I’m always impressed that this works. Crystals are magic! Whenever I sleep with a piece of labradorite or spectralite next to my bed or under my pillow, my dreams are much more vivid, and I usually have an easier time remembering them.

Adaptogenic Dream Tonic
[Serves 2]

2 Tablespoons Mountain Rose Herbs Dream Tea
3 1/2 cups boiling water

1.) Steep loose leaf tea in boiling water for 10 minutes. Strain through a fine mesh sieve and/or cheesecloth.

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1 oz (2 Tablespoons) coconut butter
1/2 teaspoon ground ashwagandha
1/2 teaspoon ground schisandra
1-2 teaspoons raw honey or 1 medjool date (optional)

1.) Blend all ingredients with steeped Dream tea in a high-speed blender for 1-2 minutes. Serve, sip slowly and enjoy!

December 4, 2018 2 comments

Drinks Style

Hibiscus Pistachio Iced Tea Latte

I love collaborating with like-minded creatives on fun projects, so doing this shoot with my friends at Older Brother was an absolute dream. Older Brother is a half Portland, half Los Angeles based apparel brand that uses natural dyes and organic and sustainable threads. They work exclusively with eco-conscious textiles that range from small batch organics to renewable plant-based synthetics. They carefully select their textiles based on quality, environmental impact and social responsibility. All of their garments are cut and sewn in Los Angeles.

What I love most about Older Brother is that they put the Earth first. They understand that we as humans and consumers have an obligation to take care of our planet and the people on it. So many of the synthetic materials and toxic dyes that are used in the fashion industry are not only terrible for us and our health, but are destroying our planet. Older Brother’s collection is gender neutral, and their designs are classic and timeless, so they will never go out of style. Their collection is thoughtful, considered and made with love.

This season, Older Brother uses hibiscus as the main dye for their collection. They offer a lighter more muted tone and a vibrantly saturated hibiscus color, as well as natural, undyed options like what I’m wearing in these photos. I especially love the Chore Coat, the Jeans and the Raglan Crew. I created this Hibisucs Pistachio Iced Tea Latte inspired by Older Brother’s collection. I love that what we drink as nourishment can also be used to create beauty in what we wear on our bodies.

Hibiscus-Pistachio Iced Tea Latte
[Serves 2]

Hibiscus Tea:
4 cups filtered water
1/4 cup dried cut hibiscus flowers (I get mine from Mountain Rose Herbs)

1.) Pour water and flowers into a airtight jar. Let steep in the refrigerator overnight for at least 12 hours.

Pistachio Milk:
3 cups filtered water
1 cup shelled pistachios, soaked in water for at least 6 hours

1.) In a high-speed blender, blend the pistachios and the water on high for 2-3 minutes. Strain the milk through a nut milk bag, cheese cloth or fine mesh sieve.

Hibiscus-Pistachio Iced Tea Latte:
2 cups chilled hibiscus tea
2 cups chilled pistachio milk
1 Tablespoon tocos powder
1 teaspoon reishi powder
1/4 teaspoon cardamom
1-2 medjool dates
Optional garnish: dried rose petals and crushed pistachios

1.) In a high-speed blender, blend all ingredients for 1-2 minutes. Pour over ice, and enjoy!

April 19, 2018 1 comment

Soups + Salads Wellness

Immune-Boosting Adaptogenic Roasted Cauliflower Soup

Just after Christmas, I got together with my friend Sasha to collab on an Ayurvedic immune-boosting soup recipe. Sasha is the brains and talent behind the insanely gorgeous food blog, Tending the Table. I’ve long been inspired by Sasha’s beautiful photography, her commitment to sustainability and her knowledge of Ayurveda. If you don’t follow her already, I highly recommend checking out her work. We’ve known each other for many years through a mutual friend, so it was lovely to finally work on a recipe together. This soup is not only delicious, it’s nourishing and strengthens immunity, making it perfect for sipping during these coldest winter days.

Surprising or not, there is strong connection between what we eat and how often we get sick. I noticed when I cut out dairy and refined sugar about 3 years ago, I haven’t gotten a cold since. There are foods we can eat and herbs we can include in our daily routine that boost immunity and overall energy. Sasha taught me about building up Ojas through nourishing foods like coconut, almonds, ghee, honey, saffron, cardamom, dates and avocado. If you’ve never heard of Ojas…

From Sasha:
In Ayurveda, and in Yoga, there are three subtle essences responsible for all physiological and psychological functions; Prana, or life-force, Tejas, or transformation, and Ojas. Ojas is the subtle essence of strength, vigor, resilience, longevity, and immunity. It’s responsible for that radiant glow, vibrancy and vitality that we’ve all seen in others and wanted for ourselves. According to Ayurvedic philosophy, the body takes 30 days to create Ojas through the process of healthy digestion. For a more detailed description of this process check out this a rticle and to learn more about how to promote healthy digestion from an Ayurvedic perspective, check out this p ost from last year.

This soup also includes ashwagandha and shatavari – two powerful Ayurvedic adaptogens. Ashwagandha is especially useful for dealing with stress in the body and promotes an overall sense of well-being. Stress is one of the largest contributors to sickness and disease. Adaptogens help our body cope with emotional, environmental and physical stress. They are best taken in small amounts over long periods of time. Shatavari specifically helps the body build Ojas. It is especially useful in calming the nervous system, nourishing the brain and helping with overall balance in the body and brain.

Immune-Boosting Adaptogenic Roasted Cauliflower Soup
[Serves 4-6]

1 head cauliflower, chopped
1/2 bulb celeriac, peeled and cubed
1 1/2 tablespoons avocado oil
1 teaspoon salt, divided
1/2 teaspoon black pepper
1 1/2 teaspoons ghee
1 large shallot, minced
1 inch fresh ginger, peeled and minced
1 inch fresh turmeric, peeled and minced
1 cup full-fat coconut cream (I use this brand, and it’s the BEST.)
4 cups low-sodium vegetable broth
1 teaspoon shatavari powder
½ teaspoon ashwagandha powder
Juice from ½ lemon
To garnish: Radishes, watercress, sunflower seeds and nigella seeds

1.) Preheat the oven to 400° F. Toss the cauliflower and celeriac with the oil and ½ teaspoon salt. Spread evenly on a rimmed baking sheet and roast for 30 minutes, until tender when pierced with a knife and beginning to brown.

2.) Meanwhile, heat the ghee in a large pot set over medium heat. Saute the shallots, ginger and turmeric with 1/2 teaspoon salt and black pepper until soft. Add the roasted cauliflower and celeriac, the coconut milk and vegetable broth and simmer for 5-10 minutes. Add the shatavari, ashwagandha and lemon juice. Mix thoroughly.

3.) Transfer to a high speed blender. Puree on high until completely smooth. Add more salt and/or black pepper to taste. Serve warm garnished with sliced radishes, watercress, sunflower seeds and nigella seeds.

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January 8, 2018 15 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

Drinks Wellness

Moon Milk

The dreamy world of moon milks! These are caffeine-free potions that I drink when the moon comes out (or even when it’s out, but not visible). They are well suited for nighttime enjoyment, but really can be drank any time of day. Many of the adaptogens in each of these recipes have been selected for their calming, nurturing and relaxing properties. (Wu Haus Guide to Adaptogens coming in the next couple weeks!) These are just suggestions, so feel free to substitute with any adaptogen of your choosing. For some people cacao is stimulating, so if you are more sensitive to it, you might consider enjoying this potion earlier in the day. You can find most of the adaptogens featured in these milks over on my Favorite Products page.

These moon milks honor the Ayurvedic lineage, which believes that warm milk can aid in a good night’s sleep. Technically, there is no milk used in these recipes, but the combination of hot water and coconut butter creates a lovely additive-free alternative to store-bought coconut milk. If you prefer to use regular or nut milk, feel free to use 2 cups of milk instead of the hot water + coconut butter. The powerful properties of adaptogens are best extracted using some sort of fat, so I wouldn’t recommend making these with just hot water alone. In the Golden Moon Milk recipe, you could substitute ghee for the coconut butter. I always encourage you to adapt any of the recipes on this site to make them your own. <3

Ginger-Ceylon Cinnamon-Vanilla Moon Milk
[Serves 1]

2 cups hot water
1 1/2 Tablespoons coconut butter
1 Tablespoon tocos
1 1/2 teaspoons ground ginger
1 teaspoon Ceylon cinnamon
1 vanilla bean, insides scraped out (or 1/2 teaspoon vanilla extract)
1/2 teaspoon ashwagandha
1/2 teaspoon mucuna pruriens
Pinch of pink salt

1.) Bring water to a boil then pour into high-speed blender. Add all ingredients to the blender and blend on high for 1-2 minutes until well-combined and frothy.

Golden Turmeric Moon Milk
[Serves 1]

2 cups hot water
1 1/2 Tablespoons coconut butter
1 Tablespoon tocos
1 teaspoon ground turmeric
1/2 teaspoon ground ginger
1/2 teaspoon Ceylon cinnamon
1/2 teaspoon shatavarti
1/2 teaspoon astragalus
1/4 teaspoon cardamom
1/4 teaspoon black pepper
Pinch of pink salt
1-2 teaspoons of raw honey (optional)

1.) Bring water to a boil then pour into high-speed blender. Add all ingredients to the blender and blend on high for 1-2 minutes until well-combined and frothy.

Lavender-Cacao Moon Milk
[Serves 1]

2 cups hot water
1 1/2 Tablespoons coconut butter
1 1/2 Tablespoons dried lavender flowers

1 Tablespoon tocos
2 teaspoons raw cacao powder
1/2 teaspoon reishi
1/2 teaspoon chaga
Pinch of pink salt

1.) In a small saucepan over medium-low, heat the water, coconut butter and dried lavender. Bring to a low simmer and allow the lavender to infuse into the milk for about 5 minutes. Strain out the flowers using a mesh sieve.

2.) Pour infused lavender milk and all other ingredients into a high-speed blender and blend on high for 1-2 minutes until well-combined and frothy.

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October 25, 2017 25 comments

Drinks Wellness

Wu Haus Guide to Matcha

I can’t tell you how excited I am about this post! I get countless questions about matcha (how to make it, what brand to buy, what adaptogens to add to it, etc., etc.) everyday over on Instagram, and now I can finally point to the WU HAUS GUIDE TO MATCHA as the complete source to (hopefully) answering all your questions. So let’s dive right in!

SOME BENEFITS OF MATCHA
Sustained Energy + Enhanced Calm: Amino acid L-Theanine and caffeine work together to produce a sustained and focused energy. L-Theanine is a calm-inducing and non-dietary amino acid found almost exclusively in teas from the Camellia sinensis plant. Unlike traditional green tea that is steeped in water, matcha powder includes the entire ground Camellia sinensis leaf providing 100% of the leaf’s nutritional benefits to the drinker. A serving of matcha offers between 30-70 mg of caffeine while coffee offers anywhere between 95-144 mg depending on how you prepare it. Unlike coffee, matcha supplies a healthy dose of caffeine without causing you to crash a couple hours later.

Mental Clarity: L-Theanine promotes both natural relaxation while simultaneously heightening mental clarity. It is also known to reduce anxiety levels and enhance your mood.

Packed with Antioxidants: Matcha has very high levels of antioxidants in the form of polyphenols, catechins and flavonoids. These power houses protect you from harmful free radicals – the molecules responsible for aging, tissue damage, cancer and some inflammatory diseases.

Immune Boosting: Matcha boosts the body’s natural immune defense. The antioxidants in matcha are a key component of helping your body fight diseases and infections. Just one cup of matcha has the equivalent antioxidants of 10 cups of regular green tea. Matcha also contains polyphenols, catechins and epigallocatechin gallate (EGCG), which help boost immunity and promote overall wellbeing. Additionally, matcha provides the body with potassium, vitamins A & C, calcium and iron.

ORGANIC VS NON-ORGANIC
Of course, I think it goes without saying, it’s always preferable to use organic matcha. I say that, yet I don’t use organic matcha. I’ve done tastings at Mizuba (where I source most of my matcha), and the fact of the matter is I prefer the taste of some of their non-organics to their organics. Mizuba is about to release a new organic variety called Yorokobi that I’m SO thrilled about, which will get me to finally switch over to organic (yay!).

CEREMONIAL VS CULINARY
There is much debate over whether or not you need to spend the extra money and buy ceremonial grade or if you’re okay to drink culinary. There is a multi-faceted question. My rule of thumb is that if you are making a matcha americano (with just water + matcha, no milk or added ingredients), use the highest quality ceremonial. If you are making a morning potion with adaptogens or a simple matcha latte, you can probably use a culinary grade. That being said, I use Mizuba’s Culinary, which is A LOT higher quality than many other culinary matchas out there. So, I would recommend purchasing your matcha from a reputable brand and doing a taste test if possible. Especially if you are new to drinking matcha, you don’t necessarily need to jump right into spending $55 on a 40g tin. You can work up to that as your taste for matcha changes and becomes more refined.

FAVORITE MATCHA BRANDS

Bottom Line: Only buy matcha that comes from Japan. Products from other places that claim to be matcha should not be trusted.

Pro Tip: To preserve flavor and freshness, always store your matcha in the refrigerator after opening.

Mizuba Tea Co.: Mizuba is definitely one of my favorite matcha brands. What I love about Mizuba is that every single variety of matcha they offer tastes delicious and is of the best quality. Whereas some brands of matcha use lower quality for their culinary, I use Mizuba’s very, very high quality Culinary matcha for my morning potion everyday. The main difference between their Culinary and Ceremonial is that the Culinary is a coarser grind, making it stronger in flavor so that it can be tasted through whatever you mix it with (milk, desserts, smoothies, etc.). I also love their ceremonial Kokoro and everyday matcha, Daily, for my Matcha Americanos. I love that this brand is woman-owned and local to Portland. Lauren, Mizuba’s owner, works with a single source farm outside of Uji, Japan. She is in the process of adding another AMAZING organic matcha (the 3rd to her line) called Yorokobi that should be ready soon. I’ll keep you posted on that!

House of Matcha: I love House of Matcha’s line (and their amazing branding). Both their Ceremony and Cold Brew are delicious and high quality. The Cold Brew is my go-to for summer, as it dissolves right into cold water.

Ippodo: A luxury line of matcha that feels completely authentic and traditional with its roots in Kyoto. Definitely a bit on the spendier side, but absolutely delicious and worth the splurge.

TOOLS NEEDED TO MAKE MATCHA AT HOME
Chasen (bamboo whisk): Essential for making the perfect Matcha Americano. Also great for use when traveling. You can mix your adaptogens in with your matcha and make a paste as you would for a Matcha Americano (recipe below) if you don’t have access to a blender on the road.

Chashaku (bamboo scoop) and/or Measuring Spoons: I usually use the chashaku when making a Matcha Americano to stick with the traditional way of preparing matcha. I use measuring spoons when making potions.

Chawan (tea bowl): Drinking matcha out of a plain mug would simply not be as lovely of an experience as it is drinking from a beautiful handmade chawan. Some of my favorites come from: Brian Giniewski, Helen Levi, Earth and Element, Wolf Ceremics and Romy Northover.

High-Speed Blender: Really makes things quick and easy for potion making. I’m currently using the Breville Boss.

Battery-Powered Matcha Whisk (great for travel!): I recently purchased this whisk. It’s amazing for traveling with and even froths the liquid!

Kettle and/or Small Saucepan: Pretty essential for heating liquids. I use this kettle and this saucepan.

KEY INGREDIENTS (BESIDES MATCHA, DUH)
Coconut butter: This is a key ingredient if you aren’t using milk in your potion. It adds the creaminess that milk would otherwise add. If you want your drink extra, extra creamy, use milk + coconut butter. Coconut butter also makes the potion ultra frothy, which is an added bonus. I like using it as an alternative to milk, as it is a pure ingredient. Unless you’re making your own nut/seed milks, there are so many unnecessary gums and fillers in the prepackaged stuff. I love CAP Beauty Coconut Butters in 1-gallon and 16 oz sizes.

Collagen: Not absolutely necessary, but contributes to a lovely froth while adding some protein to your potion. Collagen is also great for gut health, skin, hair and nails. I use Vital Proteins Collagen Peptides or Marine Collagen, but Great Lakes is another great, more affordable option.

Adaptogens: The adaptogens you choose for your potions are entirely up to you. Based on what benefits you are hoping to reap, there are SO many options. As a general rule of thumb, I don’t usually put more than 3-4 adaptogens in each potion. I’d also advise to keep portion size small. You only really need a 1/2 teaspoon of each adaptogen. In the recipes below, there are a few suggestions, but I encourage you to do your research and see which adaptogens call to you. In terms of brands, I recommend Sun Potion and Mountain Rose Herbs. I’ll be posting a Wu Haus Guide to Adaptogens very soon, so stayed tuned for that!

MCT Oil/Brain Octane: This is great to add if you need an extra pep in your step! With the addition of MCT oil or Brain Octane, you basically have a Bulletproof matcha. KAPOW! If you’ve never used either, I would start with a teaspoon or less. This is really powerful stuff.

Matcha Americano
[Serves 1]

2 chashaku scoops (or about 3/4 teaspoon) ceremonial grade matcha
4 to 6 ounces of hot water

1.) Scoop 2 chashaku scoops into your tea bowl.

2.) Add a very small splash of hot water (160°-175°) to the tea bowl with matcha. Using your chasen (whisk, make a smooth paste making sure to break up all matcha clumps.

3.) Add an additional 4-6 ounces of hot water to your tea bowl. Using the chasen, whisk in an ‘M’ or ‘W’ motion very quickly until frothy. Drink immediately.

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Alison’s Everyday Matcha Potion
[Serves 1]

2 cups hot water (160°-175°) OR 1 cup hot water + 1 cup coconut (or any other kind) milk
1 1/2 Tablespoons coconut butter (you can omit this if you’re using water + milk as your liquid)
2 scoops collagen peptides or marine collagen
1 Tablespoon tocos
1 1/2 teaspoons matcha
1 teaspoon MCT oil (only if you want an added kick – I don’t add this everyday)
1/2 teaspoon cordyceps (or adaptogen of your choice)
1/2 teaspoon reishi (or adaptogen of your choice)
1/2 teaspoon pine pollen (or adaptogen of your choice)
[Note: If you prefer a sweeter flavor, add 1 teaspoon raw honey or 1 teaspoon mesquite powder]

1.) Bring water to a boil (heat milk in a saucepan on the stove, if using) in a kettle. Let cool a bit (160°-175°) before pouring into a high-speed blender. Add all other ingredients to the blender, and blend on high for 1-2 minutes. Pour into tea bowl, and enjoy!

Hormone-Balancing Matcha Potion
[Serves 1]

2 cups hot water (160°-175°)
1 1/2 Tablespoons coconut butter
2 scoops collagen peptides or marine collagen
1 vanilla bean, insides scrapped out
1 1/2 teaspoons matcha
1/2 teaspoon astragalus
1/2 teaspoon ashwagandha
1/2 teaspoon maca
1/4 teaspoon Ceylon cinnamon

1.) Bring water to a boil in a kettle. Let cool a bit (160°-175°) before pouring into a high-speed blender. Add all other ingredients to the blender, and blend on high for 1-2 minutes. Pour into tea bowl, and enjoy!

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Pumpkin Spice Matcha Potion
[Serves 1]

2 cups hot water (160°-175°) OR 1 cup hot water + 1 cup coconut (or any other kind) milk
1 1/2 Tablespoons coconut butter (you can omit this if you’re using water + milk as your liquid)
1 1/2 Tablespoons pumpkin purée
1 1/2 teaspoons matcha
1/2 teaspoon maca
1/2 teaspoon chaga powder
1/2 teaspoon Ceylon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground cardamom
1/8 teaspoon freshly grated nutmeg
Pinch of ground cloves
Pinch of pink salt
Optional: 1 scoop of collagen and/or 1 teaspoon raw honey or mesquite powder

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October 17, 2017 20 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 9 comments

Breakfast & Brunch Smoothies

Strawberry Almond Coconut Chia Parfaits

2 cups almond mylk
2 Tablespoons coconut butter
6-8 frozen strawberries
1/2 teaspoon maca powder
1/2 teaspoon astragalus powder
6 Tablespoons chia seeds
Non-dairy yogurt for layering (preferably coconut yogurt)
To garnish: fresh strawberries, coconut chips and freeze dried strawberries (optional)

1.) Add Strawberry Almond juice, coconut butter, frozen strawberries, maca and astragalus to high-speed blender. Blend for about 45 seconds until well combined.

2.) Pour contents of the blender into an airtight container or bowl with sealable lid. Whisk in chia seeds for 2-3 minutes. Cover and refrigerate overnight, or for at least 2-3 hours.

3.) In a small cup, press thin strawberry slices again the dry glass. Using a spoon, layer the chia seed pudding and coconut yogurt. Top with coconut chips and crushed freeze-dried strawberries if desired. Enjoy! [Note: You can double the recipe to make a large batch of chia pudding that will stay fresh in your refrigerator for up to 3 days.]

Original recipe created for Pressed Juicery.

April 17, 2017 7 comments

Snacks

Super Magical Adaptogenic Power Snacks

I love Brazil nuts, and I think they may be one of the most underused nuts in the kitchen. They are the best food source of selenium on the planet. Selenium is a trace mineral that is vital in the body’s defense against free radicals. For this reason, Brazil nuts are a powerful anti-inflammatory and anti-cancer food. If you are looking to increase selenium in your diet, Brazil nuts are an easy way to do so.

These Super Magical Adaptogenic Power Snacks are packed with selenium, healthy fats, warming spices and important brain and beauty foods, chaga mushroom and tocotrienols. Chaga protects against DNA damage, slows the aging process, supports radiant skin, eyes and hair and promotes overall well-being. Tocotrienols are derived from the bran of organic brown rice. They are a highly concentrated source of fat-soluble natural vitamin E, which is known for supporting healthy connective tissue and skin. Both chaga and tocotrienols are also great and easy additions to your morning smoothie.

Super Magical Adaptogenic Power Snacks
[Makes about 18 balls]

1 1/4 cup dried shredded coconut, divided in half
1 cup Brazil nuts
3/4 cup coconut butter
1/2 cup cashew butter
1/2 cup raw sunflower seeds
2 medjool dates
2 Tablespoons tocotrienols (I use this brand or this brand)
2 teaspoons chaga powder
1 teaspoon vanilla bean powder
1 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1/4 teaspoon pink salt
4 Tablespoons ground flax seed
Optional Toppings: dried coconut, dried cornflowers

1.) Mix half of the dried coconut and all the other ingredients except the ground flax seed in a food processor until a dough forms. Dough will be on the wetter side.

2.) In a large mixing bowl using a rubber spatula, fold the additional dried coconut and all of the ground flax seed into the dough until well combined. Dough should be tacky.

3.) Using a cookie scoop (or another utensil), scoop (or form) 2″ round balls onto a parchment-lined baking sheet. Sprinkle with dried coconut and cornflowers, or any other toppings you desire. Allow to freeze for at least 30 minutes before enjoying.

4.) Store balls in an air-tight container in the freezer for up to a month. You can eat them straight out of the freezer or allow to thaw for a few minutes before eating.

March 21, 2017 3 comments

adaptogens

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