Healthy Chrysanthemum Tea

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allergy relief, beta carotene, brewing, CAD, calcium, CAM, Chinese medicine, heart health, herbal tea, herbs, iced tea, immune boosting, immune system, ju hua, liver detox, lower blood pressure, supplements, tea, vitamin A, yellow flower

I’ve been enjoying Chrysanthemum tea lately. It has a refreshing and lightly fragrant taste, and it’s great hot or chilled. The Chrysanthemum flower has been cultivated in China since 1500 B.C. and been a staple in Chinese herbal medicine for over 2,000 years. Rich in beta-carotene, which your body converts to vitamin A (important for skin and immune health), Chrysanthemum flowers are also rich in potassium, calcium, iron, magnesium, and phosphorus.

Note, if you want a caffeine free tea option in a Chinese restaurant, ask for Chrysanthemum tea (aka Ju Hua cha) as many Chinese restaurants will carry them, especially if they have a large Chinese patron.

Health Benefits:

• Reduces risk of coronary artery disease and decreases blood pressure. Clinical studies in China and Japan have shown it relieves symptoms of angina (aka chest pain from heart disease)
• Liver detox
• Immune boosting and helps to fight against allergies. Traditional Chinese medicine has used Chrysanthemum tea for its “cooling effect”, which helps against fever, sore throat and sinus congestion.

Brewing instructions:

1. Steep a handful of chrysanthemum flowers in hot water at 90°c (194°F) to 95°c (203°F) for 2 to 4 minutes, or until the liquor turns light yellow.
2. You may try brewing this tea with a bit of rock sugar.
3. Serves well hot or cold.

-NZ

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Leaning into Fall

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herbs, mind/body health, nourish, seasonal food, self-care, soul-food, wellness

Fall is in full swing and as many people in my life know, I carry an affection for Fall. From the refreshing and rejuvenating crisp morning air, to the ritual festivities of the season, it has its charm. As the colder temperatures slowly make their way in, we seek ways to warm ourselves on a mind, body, and soul level. With the change of temperature and days getting shorter, many people report an increase in feelings of depression, sadness, and loneliness.

So what are some ways we can stay connected and soul-nourished this Fall/Winter?

Ground in community– I find being part of a group that meets on a weekly basis for a common purpose is a great way to stay connected and reduce social isolation which can occur as a result of the seasonal change. Local community colleges often offer a wealth of classes in a variety of disciplines. I recently re-connected with a childhood passion of mine, tap dancing, and knowing I will be seeing the same familiar faces gives me incentive to return each week and feel part of a local community.

TLC- Doesn’t this weather make you want a cuddle buddy?! Whether you are single or partnered up, TLC can take many forms. Whether it’s a juicy nourishing hug from a friend, getting a massage, soaking in a hot tub, or cuddling. Loving touch is one way to lift our mood and help us feel connected and cared for.

Attune to nature- Fall is a great season for hiking, camping, and being in nature in general. There is so much happening by way of transformation which can be observed spending time in nature. It can also be a portal for delving deeper into our own emotions that arise during this time of year and becoming better acquainted with them. I find this time of year to be conducive and deeply supportive of spiritual practice and inquiry.

Warm it up– This season screams of a hot cup of spicy chai (see chai recipe here)! Notice how the needs of your body shifts with the change of season, and try and pay attention to what it’s asking for. I find my body wanting healing warming spices and more grounding foods. Some great Fall healing herbs include cumin, fresh ginger, turmeric, cinnamon, rosemary, nutmeg, and saffron. All of which can be incorporated in teas, desserts, soups, curry dishes, veggies, etc..

How are you nourishing yourself this Fall?! We would love to hear!

~SM

Nettle Tea for Allergy Relief

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allergy, allergy relief, congestion, hay fever, herbal tea, herbs, natural antihistamines, nettle plant, nettle tea

In my past entry, I mentioned foods that can help against allergy symptoms, but I didn’t mention the benefit of nettle tea for allergies.

nettle

The stinging nettle plant might be a thing to avoid during your hike, but they are a welcome sight for allergy sufferers when brewed as a tea. As a natural antihistamine, nettle helps against hay fever and allergy attacks by blocking the histamines in your body that are responsible for your allergy symptoms. Best, is that nettle tea has a pleasant sweetness that makes it enjoyable served cold and hot.

Brewing Directions: (serves one)

• Place one heaped teaspoon of dried Nettle leaves and add boiling water.
• Steep for 5 minutes, and enjoy.

NOTE: Many teas are heavily sprayed with pesticides which can worsen your allergies, so be sure to buy organic nettle leaf teas.

-NZ

Aloe Vera: all purpose plant

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aloe juice, aloe vera, greens, health, herbs, juice, nutrition, plants, recipe, smoothie

If you are thinking about adopting a plant for your home or garden, consider the Aloe Vera plant.

The Aloe Vera plant in our house that have been around for over a decade. It is beautiful, and easy to maintain. Not only does it provide greenery in our apartment, it is a great source of nutrients as well.  Even my cat Lucy loves it! Whenever I am not paying attention, she often jumps up to the windowsill to get a bite of the aloe plant. Once she gets a chunk off, she start chewing it like a piece of bone. Aloe filling is juicy and meaty, so no wonder she loves it so much.

Aloe vera plants look a lot like cactus, since they have a tough shell with spiky leaves and tend to grow outward rather than upward. Like cacti, aloe vera plants are also a succulent, so it only requires watering once a week (yay!).

We all know aloe is great for your skin as it’s often used to treat sunburn, rash, and acne.  But aloe is so much more than that. Often called a miracle plant, aloe vera is anti-inflammatory, anti-cancerous and immune-boosting. Aloe is often used as a digestive aid to treat various GI conditions. Nutritionally, Aloe contains vitamin B (including Vitamin B6 and B12), vitamin C, vitamin E, beta-carotenes and niacin. It is also rich in minerals including potassium, magnesium, copper, iron, calcium, zinc and manganese. It even has more than 15 different types of amino acids.

One of the easiest ways to consume aloe is in by putting it into a smoothie. Although you can eat the aloe meat raw, it can be a bit bitter and leaves a slight aftertaste.

To prepare aloe, cut a roughly 6-inch segment from the plant. Using a knife, cut the jagged edge off from the 2 sides first, then take the skin off using the knife leaving only the white, clear fillet exposed.

Below is a simple green aloe juice recipe to try at home.

(Serving size: 1)

• 1/2 cup fresh aloe gel, peeled
• 1 1/2 cups of cucumber
• 2 large kiwi, peeled
• 1 cups of fresh baby spinach
• 1 peeled banana
• 1 cup of regular water or coconut water

1. Add all the ingredients into your blender, start with the liquid, then rest.
2. Blend on high for 30 seconds or until creamy.

Do you have a favorite aloe recipe? Please share!

-NZ

Shanghai Cuisine: A Culinary Tour!

Tags

Food, greens, herbs, Shanghai, Shanghainese cuisine, Shepherd's-purse, vegetables

I’ve spent about 5 days in Shanghai visiting sites and seeing extended family. Food is a very central part of Chinese culture, and this is particularly true of Shanghai, a city renowned for its delicacies and street fare like Xiao Long Bao (soup dumplings). Food is everywhere and at the heart of every event.

Shepherd’s-purse

During my stay, I’ve encountered a uniquely Shanghainese ingredient that was particularly memorable.

 Shepherd’s-Purse

This vegetable is a member of the mustard family common in Shanghai cuisine. It is often prepared as a stand-alone dish, added into stir-fry, or used as part of wonton fillings. One common dish in Shanghai is a cold plate of shepherd’s-purse cooked with flavored tofu and sesame seeds. It is very light yet very flavorful.

Shepherd’s-Purse cooked with tofu

Medicinally, dried tincture of shepherd’s-purse is also used to stop bleeding and hemorrhaging. Since it is known to help with muscle contraction, shepherd’s-purse is used to help those with low blood pressure and heart failure as well.

Next time when you are traveling or at a Chinese restaurant, see if you can find a dish with shepherd’s-purse and give it a try. I hope you’re as delighted by it as I was.

-NZ

Vitamin A and Your Skin

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acne, basil, beta carotenes, butternut squash, carrots, dark leafy greens, dry skin, herbs, retinoic acid, retinol, skincare, vitamin A

It’s common knowledge that vitamin A is important for your eyes, but did you know that it’s vital for your skin as well?

Vitamin A (a.k.a. retinol or retinoic acid) suppresses oil production in your skin and helps prevent acne. It also helps protect and repair your skin from other types of skin damage such as sunburn, dry skin, and psoriasis. In fact, many existing medical treatments for acne prescribe topical creams that are made from different forms of Vitamin A and its metabolites, such as tretinoin and retinoic acid.

It’s important to note that you can overdose on vitamin A, which can lead to things like vitamin D deficiency and yellowing of skin. Because maintaining your body’s vitamin A levels is a delicate balancing act, the best approach is to eat foods that contain it in pre-vitamin A forms such as beta-carotene. Your body only converts beta-carotene and other carotenoids to vitamin A on an as-needed basis, thus avoiding risk of excess levels.

One key way to achieve healthy and clear skin is to incorporate more vitamin A rich foods in your diet. In general, look for foods with a vibrant orange-y color, such as butternut squash, canteloupe, and apricots. Color is often a strong indicator of beta-carotene content. Dark leafy greens such as kale, collard greens, and spinach are also great sources of carotenoids. Another great way to get plenty of vitamin A is through dried herbs, such as basil, parsely and oregano. Foods such as liver (often served as liver pate), hot peppers (e.g. cayenne, chilli, paprika), and carrots (of course) are all some of the best sources of vitamin A.

Try and incorporate some of these foods into your diet for clear and vibrant skin!

-NZ

Reference Guide for Herbal Supplements

Tags

books, comsumer reports, consumerlabs, dietary supplement fact sheets, herbs, medline, natural databse, natural medicine, natural standard, NCCAM, online resources, reference, supplement, supplement guide, USP verified, websites

In my profession, I see people taking a wide range of herbal supplements. Some often do not know the dose or the brand they are taking, or remember why they are taking it. When I ask them where they’ve heard about it, I often hear answers like “from a friend” or “an advertisement in a magazine”.

Just because a supplement claim itself as “natural” does NOT mean it is harmless.  In fact, many have ingredients in them contained in pharmaceutical drugs. Manufacturers of supplements do not need to register their products with the FDA, nor do they need to get FDA approval before producing or selling dietary supplements. Only standardization for supplements are those labeled “USP Verified”, meaning that manufacturers have voluntarily allowed an outside, nonprofit agency to verify the quality, purity, and potency of their product. For a list of products that have been verified by the USP, go to www.uspverified.org.

A smart consumer must ask: Are these supplements effective? Or even more importantly, are they safe? Do they interact with the medications I currently take? How does this supplement meet my current health needs?

In general, it is best to obtain nutrients through eating a balanced diet. The argument is that eating a whole food is what provides benefit, rather then an isolated form in a pill. However, there is evidence that certain herbs and supplements are helpful for certain conditions. It’s important to know that supplements are NOT risk free. In general, searching for information on the internet is no substitute for having a conversation with your healthcare provider before beginning a new supplement. However, providers themselves often lack knowledge on how to counsel patients on this issue.

Finding reliable information on herbs and supplements can be really challenging for many reasons. The internet is inundated with advertisements and outrageous claims. When you Google “dietary supplements”, the first three links that pop up are advertisements. Another reason reliable information is hard to find is that many supplements lack properly controlled scientific studies evaluating their effectiveness. And because supplements are not standardized, studies that do exist often have conflicting results. Below are some reliable resources to help you navigate through the web:

Online Resources

1. Natural Medicines Comprehensive Database
   • Great reference standard for Pharmacist and other healthcare professionals with detailed studies and references, interaction checkers, and pharmacological properties
   • Available online, as a book and App on your smart phone
   • Free version limited access, must pay for full access
2. Medline
   • Allows you to search by supplement name or condition type; allows you to sign up to get CAM updates via email; also available in Spanish.
3. National Center for Complimentary and Alternative Medicine (NCCAM)
   • Contains a good reference tool called the “Herbs at a Glance” series, and has information on clinical trials.
4.  Dietary Supplement Fact Sheets
   • Dietary supplement fact sheets for vitamins, minerals, herbs and more; FAQ; Link to tips on how to evaluate information found on the internet.
5. Natural Standard
   • Comprehensive, even has patient handouts, recipes, nutrition information, practitioner search; Contains continuing education credits for healthcare providers.
   • Con: Require private membership, though available for purchase
6. ConsumerLab.com
   • Provider of independent product testing on supplements to determine their purity and quality. Also contains news on latest research and studies, and product reviews
   • Great cross-comparison charts for different brands of similar supplements
   • Free newsletter available, but access to their product database is limited to paid members
7. ConsumerReports
   • Has a natural health section with detailed information on supplements and complementary alternative medicine; Has a link to explain potential dangers of supplements; Allows user to search for supplements individually; Allows user to sign up for free newsletters.
   • Cons: Subscription fee required. User is likely able to find similar information on government websites listed above without having to pay a fee.

The FDA site also has a tip for consumers on how to successfully navigate the web for herbal supplements.

Print Resources

Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements by Phyllis A. Balch

1. • A relatively inexpensive paperback (but quite dense, with over 900 pages).

Herbal recipe books:

*Rosemary Gladstar’s Herbal Recipes for Vibrant Heath: Teas, tonics, oils, salves, tinctures and other natural remedies for the entire family

*Therapeutic Herb Manual, by Ed Smith: A simple guide to use of liquid herbal extracts

-Written by Jenna Katzman, ANP-BC and Nancy Zou, Pharm.D.

Jenna Katzman is an Adult and Holistic Nurse Practitioner. She works
as an NP at Concorde Medical Group and as a neuroscience nurse at NYU Langone
Medical Center, in Manhattan. Her background includes Bachelors degrees from
Rutgers University and the University of Medicine and Dentistry of New Jersey,
as well as a Master degree from NYU College of Nursing. Her interests include
integrative healthcare, aromatherapy, nutrition, Kundalini yoga, Reiki, and diabetes
management.