Good Health Grows in Nature: Seeds to Sow

by Maria Noël Groves, Clinical Herbalist & Co-op Wellness Educator

In spite of a few last-season snowstorms, the itch for spring is on. We're dreamily eying the High Mowing Organic Seed rack in the Co-op's produce department, anticipating a summertime bounty of vegetables. But amidst those veggie and melon seed packets, you'll find some very useful culinary, medicinal, and ornamental herbs. I must admit, I am not one for growing plants from seed. Coddling plants is not something I do well. However, a few forgiving herbs like calendula don't seem to mind. For the rest, I tend to get my seedlings from local organic growers like Good Earth Farm, Snow Dragon Mountain Farm, or Red Fox Farm at the Co-op later in spring or at the NOFA-NH Herbal Network's Spring Herb and Garden Day (coming up in Concord on June 8). But, for those of you who like a good challenge, here are some of the most forgiving and useful herbs available on the Co-op's seed rack...

Calendula (Calendula officinalis)
Sunflower Family
This is one of our most ornamental garden herbs, and it’s also incredible multipurpose as food, medicine, and a topical remedy.
Medicinal Uses: Calendula is most famous as a skin care herb – when infused in water or oil and applied topically (as a poultice, bath, cream, salve...) it has a potent yet gentle soothing, healing effect. It’s the primary anti-itch and rash herb and can also be used for hemorrhoids, cuts and scrapes, dry skin, conjunctivitis, baby skin issues, and more. The flowers are almost equally famous as a pot herb, hence the name Pot Marigold. The orange-yellow hued blooms have 100 times the carotenoids of a sweet potato by weight! You can add the mild-tasting petals fresh like confetti to almost anything or a handful of the whole blooms (slightly bitter) to soups and tea. Feeding calendula to chickens makes their yolk brighter orange-yellow. Calendula is lesser known but also very useful as a tincture or tea to move the lymph and assist with detoxification. The sticky resin is responsible for calendula’s topical and medicinal properties; the color for the nutritive.
Growing Conditions: This annual will sometimes self seed (though it’s prone to mold that inhibits it) and is more often available as seed than seedling. Plant in spring or fall in good soil, full sun, with regular water. Clip the blossoms as needed – it simulates more growth, too. Happy calendula will bloom from June through November.
Tea Attributes: Vitamin-y and slightly bitter especially if using the middles of the flowers. Nice color for dry blends.
Try It As: Oil/salve/cream, bath/wash, soup, tea.


Holy Basil (Ocimum sanctum)
Mint Family
Conventional basil (O. basilicum) is a valued herbal plant, but I’m especially a fan of the purple-hued holy basil which has an aromatic, sweet taste and is revered in Ayurvedic medicine in India. It’s one of the few stress-relieving “adaptogens” that grows easily in the garden.
Medicinal Uses: Holy basil appears to modulate stress hormone output and help the body adapt to stress (“adaptogen”). In particular it may help lower cortisol, the stress hormone implicated in diabetes and abdominal weight gain. Holy basil makes a lovely tea for modest blood sugar control and to reduce carbohydrate cravings (great with jasmine green tea). The herb is calming and well-suited before meditation or a yoga class to promote a good mindset. It has many other uses, from colds and flu to ulcer protection to radiation protection. It’s a remarkable herb that is gaining ground in the U.S.
Growing Conditions: This herb thrives in a sunny location in well-drained rich soil. Basil species are well suited for containers, as seen throughout the Mediterranean neighborhoods, as well as in temples throughout Indian temples. Grow from seed, buy seedlings, or use a cutting. Harvest the top two thirds of the plant, just above a node, every few weeks. Basil will grow in all zones as an annual. Young basil plants are prone to “dampening off” due to fungus in wet soil. Water in the morning to help control this. I find holy basil to be more forgiving than conventional basil, though it will also not tolerate frost.
Tea Attributes: Holy basil has a strong aromatic scent reminiscent of cinnamon, mint, and bubble gum. Enjoy it on its own, with mints, lemon balm, or jasmine green tea.
Try It As: Tea, herbal honey, cordial...


German Chamomile (Matricaria recutita)
Sunflower Family
The tiny daisy-like chamomiles cheer up any garden and give it a meadow feel. The flowers and foliage have a light pineapple-apple scent to them. Also consider the hardy perennial & Roman chamomile (Chamaemelum nobile), which can be used similarly.
Medicinal Uses: Chamomile is best known as a relaxing herb. Many folks enjoy a cup of it before bed or to soothe frayed nerves. Bitter, aromatic properties also make it a great relaxing digestive remedy. It is a premiere children’s herb for digestion, colic, irritability, and teething (weak tea, chamomile popsicles or soak a cloth in tea, freeze, and let the baby chew on it.) Studies suggest that chamomile can even protect the stomach from ulcers.
Growing Conditions: Chamomile will thrive in most soils and conditions, though it prefers a sunny spot. Grow both types of chamomile by seed. Roman chamomile can also be grown by cuttings and root divisions. Dedicate a few leisurely mornings or afternoons throughout the growing
season to collect the small flowers for tea. While it may take a while to harvest an adequate amount, their flavor will surpass any store-bought chamomile. German chamomile is an annual that often reseeds. Roman chamomile is a perennial.
Tea Attributes: Often enjoyed solo, fresh and dry chamomile flowers also provide a light pineapple-y flavor to tea. Consider blending chamomile with mints, alfalfa, and lemon balm.
Also Try: Herbal honey, fresh or dry tincture.


More Herb-Growing Tips...
Herbs to Grow & Use - Extended Notes
Growing Global Flavor
The Art of Local Tea
Fast Flavorful Fresh Recipes with Local Herbs
How to Make Your Own Herbal Remedies
Recommended Reading
Useful Links for Seeds, Seedlings, etc.

Stay Healthy: Natural Cold & Flu Support

by Maria Noël Groves, Clinical Herbalist & Wellness Educator

Ingredients for ImmuniTea Chai

Viral infections appear to be running rampant this year. The flu and colds are sweeping through communities, increasing the risk of pneumonia, bronchitis, and sinus infections as well. Conventional medicine advocates the flu vaccine to prevent wintertime illness; however, many home remedies and lifestyle changes can also help to bolster your immune system against infections and to help recuperate quickly if you do get sick.


Prevention Tips
You know it already, but it’s worth repeating: Get enough sleep (this may be the MOST important). Eat healthy, whole foods. Wash your hands frequently. Also consider….

Green Tea: Components of green tea have been shown to boost immune function, fight bacteria, favorably alter gut bacteria (which helps the body’s immunity), and help prevent the flu. If you’re sensitive to caffeine, consider decaf.

Astragalus & Medicinal Mushrooms: Astragalus (Astragalus membranaceus) root, as well as medicinal mushrooms like reishi, maitake and shiitake help strengthen the immune system when they’re taken throughout the winter. You can use them as capsules, tinctures, teas, or in food. I simmer them in soup broth, or I’ll simmer astragalus with ginger for tea and cook up mushrooms with dinner. Look for maitake and shiitake in the produce aisle; choose mushrooms with an earthy (not ammonia or bleach) scent and cook them in soups or sautes.

General Immune Tonics: Eat and drink plenty of garlic, ginger, onions, hot peppers and cayenne, chicken soup or broth, miso, fermented foods, and antimicrobial mint family herbs including oregano, thyme, savory, rosemary, sage, and bee balm. I love to make a tea of a half inch of fresh ginger grated with two lemon wedges, and honey.


If You Get Sick
As soon as you notice that tickle in the throat, congestion, or run-down feeling, it’s best to stay home, sleep as much as possible, and drink plenty of fluids including tea and chicken or miso soup. You’ll recover more quickly and will be less likely to pass germs to others. Also consider…

Pleasantly Tart Hibiscus and Elderberry Tea

Elderberry: Several clinical and lab studies support the traditional use of elderberry (Sambucus canadensis) to prevent viruses (including influenza “flu,” H1N1 “swine flu,” and rhinovirus “cold”) from replicating and spreading throughout the body. This helps prevent or reduce the severity of an infection if taken at the onset of the infection. Try elder syrup (i.e.: Sambucol), tea, tincture, capsules, or lozenges.

Echinacea: Several compounds in echinacea (Echinacea spp) work in a variety of ways, from boosting white blood cells and helping move lymph along, to numbing sore throats and decreasing inflammatory immune compounds that cause many of our annoying symptoms. Echinacea is best taken at the onset in high doses – 4 “squirts” (about 1 teaspoon) of tincture taken every waking hour or two – until the infection passes. If you’re tempted to take echinacea throughout the winter as a preventative, don’t. It’s not dangerous, but it’s not likely to be effective either. Fresh root tincture is the strongest form; however, tea and capsules as well as other echinacea species, leaves, flowers, buds, and seeds are also helpful. Echinacea is generally safe; however, it may aggravate autoimmune diseases as well as allergies in some sensitive individuals.

Also consume ample amounts of the “General Immune Tonics” listed above.


Recipes!
Click here for my favorite immune tea recipes
Click here for more great recipes including mushroom and bone broth, elderberry syrup, and fire cider


Some Common Sense...
These claims have not been approved by the FDA. If you take pharmaceuticals, first check with your pharmacist and doctor for herb-drug interactions. If an herb does not seem to agree with you, stop taking it. If your symptoms become severe, do not improve, or worsen, seek the advice of your healthcare practitioner.

Feeling Overstuffed & Undernourished? Put Your Kitchen on a Mission!

by Maria Noël Groves, Clinical Herbalist & Co-op Wellness Educator

Let's face it: Now that the holidays are behind us, we're all feeling a little overstuffed and undernourished. Most of us know what we need to do - eat better, more vegetables, more exercise -  but it just seems a little lackluster and difficult. I'm pleased to be working with Chef Mike, the Co-op, and area experts to launch our Kitchen on a Mission: 10-Week Healthy Cooking Series  on Monday nights starting January 7! We won't be dolling out any magic bullets, but we seek to inspire you with delicious, simple, healthy recipes and cooking tips to reinvigorate and expand your healthy kitchen. Click here to learn more about the series and how to register. But, in the meantime, here are some simple tips to get you on your way:


Get Nutrient-Dense: As yummy as pasta and bread can be, they tend to fall in the (mostly) "empty calorie" category. Let your meals be inspired by fare that multi-tasks with lots of vitamins, minerals, good fats, fiber, protein, and antioxidant and inflammatory action. These include cruciferous vegetables, berries, orange vegetables, greens, seeds, nuts, mushrooms, whole grains, beans and legumes, wild-caught fatty fish, eggs, grass-fed meat in moderation, and yogurt.  Season with citrus, herbs, spices, seaweed, toasted sesame seeds, and a little bit of hard cheese, dark chocolate, or a drizzle of good extra-virgin olive oil. Soups, salads, stir-fries, smoothies, and veggie-based juices make it easy to load up on the good stuff.

Get Inspired: We are bombarded with the sights and scents of tasty but less-than-healthy food via ads and roadside attractions. Surround yourself with healthy cookbooks, blogs, magazines, and websites that remind you how appealing healthy cooking can be. EatingWell.com and its associated magazine and cookbooks are favorites in our house. Also check out VegetarianTimes.com and its magazine and cookbooks. The Power Foods book that will accompany our Kitchen on a Mission series is fantastic. Andrew Weil's new book True Food is loaded with gourmet anti-inflammatory recipes. Also check out cookbooks by noteworthy authors Ellie Krieger, Christina Pirello, and Deborah Madison. Even if you're not vegetarian or vegan, meatless cookbooks can help introduce you to new healthy recipes to integrate into your kitchen.

On the Go: Cooking meals at home and bringing your lunch to work is the best way to improve your health and stick to a budget. When eating out for special occasions, opt for restaurants that understand real food including the Co-op's Celery Stick Café, Spoon Revolution, and Sunny's Table in Concord; Republic and Cafe Momo in Manchester; and Lemongrass in Moultonborough. Also opt for one or none - appetizer, alcoholic beverage, or dessert - to go with your meal and start with a salad. (Beware of salads in chain restaurants - they often pack two to three meals worth of calories!) Check out the menus ahead of time; fried food is less tempting on your computer screen than when the scents are wafting around you. Don't be afraid to split a meal (just tip a little extra) or ask to have half your dish wrapped up to bring home for lunch the next day.

Crunching Numbers: If you want to lose weight, one way to approach it is to measure your portions and count calories. Yes, it's tedious, but it can be eye opening! Take your weight and multiply it by 12. This equals the maintenance calories for the average person, or how much you need to eat to maintain your current weight. Subtract 500 calories per day to lose one pound a week (or 1000 per day to lose two pounds), but don't go below 1200 calories and keep your goals reasonable so that they're easier to achieve and maintain. This is generally 400-600 calories per meal plus one or two 100-200-calorie snacks, but it varies widely from person to person. Click here for more on this approach.

Listen to Your Body: "Intuitive eating" involves paying closer attention to how you feel throughout the day, how hungry you are, and whether or not your body really enjoys the food that you're eating. It's useful in place of or alongside calorie counting. No matter what the numbers say, if you're ravenous, you should eat. (Better yet, eat something nourishing before you get ravenous.) Try to avoid letting yourself get overstuffed after a meal and realize that it's ok to be a bit hungry when you wake up and before meals. How do you feel after you eat particular foods? As time goes on, you'll notice that you crave and feel much better with healthy foods without a rush of excess sugar or refined carbs. (But, if you desperately want that cupcake, intuitive eating says you should have it, in a reasonable portion, and enjoy it.) Local dietician Hilary Warner specializes in this approach, and you can also learn more in the book Intuitive Eating.

Move More: A few things in life positively or negatively impact almost every aspect of health: diet, sleep, stress management, and movement. From a numbers perspective, exercise helps you burn calories to reach weight loss and maintenance goals in an easier, more sustainable way, but the benefits reach far beyond that to improved mood, disease prevention, etc. Any exercise is better than nothing, but certain types of exercise make a bigger impact on calories burned. Some of the best include the gym stair-climber (306 calories burned*), mountain biking (291), cross-country skiing (my favorite!) or running (273),   snowshoeing, biking, jogging or swimming laps (240), or kayaking, gardening, golfing or walking at a brisk pace (171).  Strength-train a few times a week to boost your overall metabolism so that you burn a tad more calories all day long, even when you're not exercising. Strength training includes weight lifting, lunges, push-ups, etc. Certain types of yoga, hiking, and sports incorporate aspects of strength training. *The calories burned are calculated for a 150-pound person doing the activities for 30 minutes.

Enlist Aid: Having someone to enjoy meals and exercise with improve your odds of sticking with a routine and meeting your goals. I'm fortunate to have a supportive husband. I'm the health nut foodie, and I have certainly improved the quality of the food Shannon eats since we met. Cooking dinner together is one of our favorite parts of the day. He's the outdoor enthusiast, and over the years I've taken up hiking, kayaking, cross-country skiing and am dabbling with jogging, and we try to incorporate these activities into our weekend/weeknight play time and vacations. If you live alone or have a less-than-supportive spouse, connect with friends or family members who share your drive. Meetup.com groups are a great way to connect with like-minded adventurous folks, too. When my husband had to study for a big test last summer, I enjoyed connecting with several different kayaking groups and one of my cousins to get out on the water. I have clients who get together to snowshoe with friends every X day of the week in winter. Talk about positive multi-tasking! Social time, time out in nature, and movement, all rolled into fun! Click here for an article on how to have get outside this winter.

Herbs & Supplements for Weight Loss: I really don't believe in magic bullets. I've yet to come across any supplement that is safe and effective enough to impress. All the previous tips are much more likely to get you to your goal while also improving your mood, decreasing inflammation, and preventing a variety of chronic diseases. However, some herbs and supplements can lend a hand to make it a little easier to stick to your routine and lose weight. Some help balance blood sugar, others boost energy, and yet others enhance metabolism or thyroid function. Green tea has the most promise across the board. I love to combine it with holy basil (aka tulsi) for stress-busting, craving-curbing, metabolism-boosting effects as a morning tea. Cinnamon or chai tea (without cream and sugar) after meals serves as blood sugar-balancing dessert. Adaptogenic herbs that help your body adapt to stress - rhodiola, holy basil, ashwagandha, and eleuthero - provide support. Click here for more information about helpful herbs. Certain nutrients also help: Studies suggest that getting adequate calcium from food or supplements helps us burn calories more effectively. Before taking herbs and supplements, talk with your healthcare provider and check with your pharmacist for interactions if you take pharmaceuticals.

What are YOUR secrets to good health? Share them in the "Comments" section below!

Fire It Up! Fire Cider

by Maria Noël Groves, Clinical Herbalist & Co-op Wellness Educator

When autumn comes in with its winds and chills, New Englanders have traditionally turned to an old remedy to boost them up: Fire Cider. Recipes for fire cider vary from home to home, but the backbone is onions, hot peppers, and garlic chopped up and steeped in unpasteurized apple cider vinegar. Extra ingredients include honey, ginger, horseradish, turmeric, black pepper, citrus, or whatever else you feel like throwing in. The mixture is shaken daily and pressed out after about one month, result in in a pungent brew taking by the spoonful. Finished Fire Cider has the reputation mainly for warding off colds and other infections but also for curing hangovers, improving cardiovascular health, boosting digestive health, and decreasing inflammation.

I make batches of fire cider up several times a year with my students using the recipe here, and besides the medicinal uses, I like adding a dash to simmering soup broth, as a salad dressing, and in marinades. When the Co-op's Health & Beauty Manager showed me this new Shire City Herbals Fire Cider she was considering carrying, I had to try it. This remedy was a bit different! It's spicier and sweeter than mine, and I was instantly hooked. It's now available on the Co-op shelves by the cold and flu remedies, and it's gained fans among Co-op employees with a sense of adventure. I bought myself a bottle, and you can bet I'll be trying to replicate it next time my Fire Cider class comes around...

I also appreciate the fun and funky label on Shire City Herbals' Fire Cider bottle and the creative shot glass that comes with it. Husband and wife team Amy and Dana from the Berkshires in Massachusetts cover it with creative artwork and playful stories. Their recipe is made with organically grown roots and fruits, and they say "Fire Cider is like a large bear on a cold winter night - A large bear that mauls what ails you!" Learn more about the product at www.firecider.com and find it in the Co-op.

Be warned: If you have a tendency towards heartburn, this'll either cure it or cause it!

Just One Thing -- Step 2: Set ONE Goal

By Audrey Burghard, Health and Wellness Coordinator at the Co-op

Now that you have a list of things you would like to change or know you should change to improve your health, Set ONE Goal.  It might be drinking more water, going for a 15 minute walk every day, cutting back on tobacco or alcohol use, or adding more vegetables and fruits.  Make your goal simple and attainable!  Take some time to set your goal rather than jumping in and picking something that you really can’t take on right now.

You might be someone who is in the more “advanced” stages of being healthy.  You still are not exempt  from needing to continue to make changes.  Some more advanced changes might include switching to all whole grains, reducing red meat intake, getting enough fiber in your day, or reducing stress.  If you are already active, maybe it’s time to enter an event and train for it.  Committing to health is a daily process that is continuous.  It does get easier the more we do it, but we all need to focus on prevention of disease and maintaining healthy body weight.

Send me your goals!  I’d like to hear about all the positive changes being made out there in your lives.  Stay tuned for Step 3, and keep up the good work on your journey toward a healthy lifestyle!

Stay tuned to my blog for the next step!

Yours in Health,

Audrey

Just One Thing – Step 1: Make a List

By Audrey Burghard, Health and Wellness Coordinator at the Co-op

“With the right food choices, physical activity, and not smoking, we could prevent about 80 percent of heart disease, about 90 percent of diabetes, and 70 percent of stroke,” says Walter Willett, chair of the nutrition department at the Harvard School of Public Health in Boston. “Those are the three pillars. They really do make a difference.”

Take a moment to think about those numbers. Those diseases would be almost non-existent if we could somehow find a way to live a healthy lifestyle in this culture of over abundance of food and propensity toward sedentary living. The key word in the statement above is “prevent.” Taking action NOW to prevent disease is a necessary daily action for everyone. Whether you are a “healthy” person already or working toward it, it’s a daily decision to confirm your commitment to health.

We all know that we need to make good food choices, exercise and not smoke. The question is “HOW?”

Stay tuned to my blog to find “Just One Thing” to do each day to move toward a healthy lifestyle. One day at a time, one step at a time, one thing at a time. Let’s work together to simplify the process of moving toward a healthy lifestyle and weed through some of the information coming at us daily about what we should do to improve our health. Let’s get started with a first step:

1. Make a list – Write down a list of things you have been considering doing to live a healthier lifestyle. It doesn’t matter if it has been scientifically proven to work, or it’s something you heard from a friend. If you read about something or know someone who has had success and you want to try to make a change, write it down. It can be something simple, or more challenging. If nothing comes to mind here are some simple questions to get the process going:

• Am I getting enough sleep every night? (7-9 hours)
• Do I drink enough water every day (at least 32 ounces)
• Do I eat 5 servings of fruits and vegetables?
• Do I need to lose weight?
• On a scale of 1-10, what is my stress level?
• What does my diet look like on a daily basis? Make a food log for 3-4 days and take a look!
• Am I willing to risk having disease by using tobacco or alcohol to excess?
• Do I have a medical condition that could benefit from making a change? If so, what change would benefit my health and make my PCP or ND happy?

Stay tuned to the Co-op Be Well blog for the next step!

Yours in Health,
Audrey

Sleep Better, Naturally

By Maria Noël Groves, Clinical Herbalist & Co-op Wellness Educator
 
Insomnia is incredibly common amongst my clients and Co-op customers, and my own sleep issues first brought me to herbs 15 years ago. Lack of - or poor quality - sleep makes everything else worse: stress, cardiovascular disease, immune function, reproductive hormone health, pain, mental health, and more. Certainly Americans don't prioritize sleep, but just getting to bed earlier doesn't always cut it. Once we're in a bad sleep cycle, it's difficult to break. Relaxing herbs can be extremely helpful to help reset things quickly and get us on a better track. However, it's also important to work on underlying causes of insomnia for long-term success. That might mean addressing daily stress; unwinding in the evening (ie: not eating food, watching TV, or checking email within an hour or two of bedtime); sleeping in a dark, quiet environment; and eating a balanced, whole-foods diet so that your body can make healthy neurotransmitters. Most nights, reading a boring book at bedtime is enough to take my mind off other things and bores me to sleep. As you create a sleep-friendly lifestyle or when you need an extra hand, here are some herbs to try that might help you get a better night's rest tonight. All of these herbs are available in the Co-op's Health & Beauty aisles.

Valerian: This stinky root is the most famous sleep herb, hands down. Almost every herbal sleep formula contains it because it often works well to promote deep sleep, muscle relaxation, and an overall calming effect on the Central Nervous System. This is my go-to herb, and I keep a bottle of the tincture (the most effective way to take it) on my bedside table for nights when I feel too wound up or if I wake up in the middle of the night. That said, valerian really doesn't work for everyone - some people find it makes them more jittery and others feel groggy or get weird dreams. It tends to work better for people with a cold constitution (cold hands and feet, thin body type, tendency towards anxiety) and worse for people with a hot constitution (always hot, larger body type, tendency towards anger and frustration). If it doesn't work for you, don't worry - there are plenty of other calming herbs out there! And... for the record, valerian does not have any relationship with the drug Valium except that the names sound similar. Neither valerian nor the other herbs mentioned here are addictive, and they are generally extremely safe but should not be combined with anti-anxiety and other sedative drugs.

Passionflower, Skullcap & Lemon Balm: These three lesser-known relaxing herbs work very well for almost any body type to relax the nervous system, quell anxiety, and promote sleep. They're mild tasting enough to take as tea (though much better with mint and honey added) and can also be taken as tinctures. Capsules are convenient but don't always work as well. They're generally very safe, but should not be combined with anti-anxiety and other sedative drugs. There have been issues with adulteration of skullcap, so only purchase this herb from reputable suppliers, preferably certified organic rather than wild-crafted or unspecified sources. You'll often find these herbs in tea blends and sleep formulas at the Co-op, perhaps in combination with valerian and some of the many other great relaxing herbs out there. If you're looking for a valerian-free formula, one of the best is Peaceful Nights by Herbal Energetics, made right up the road in Northfield, NH.

Rescue Remedy Sleep: Flower essences like Rescue Remedy Sleep are highly dilute flower remedies preserved in brandy and water, and only one to three drops are necessary. Because they are so dilute (much like homeopathic remedies) yet still very effective for many people, they're perfect for children, pregnant women, and people who are taking medications. I make my own flower essences from herbs in my garden like valerian, lavender, and blue vervain, but the Bach Flower Essences are much more widely available in stores. Rescue Remedy Sleep combines the traditional anti-anxiety formula with White Chestnut, a flower essence used for thoughts that go circling around and around the brain.

Lavender Essential Oil: Just the scent of this popular herbs can help some people fall asleep. Try putting a few drops on a cloth and tucking it into your pillowcase.

For more details on sleep herbs, download my handout at here

Sweet dreams!