In the late summer there is both quite as wonderful as a long hot day at the beach. My daughter might love it even more than I do. She, however has just about the palest skin I have ever seen. There is only so much that umbrellas, hats, rash guards and swimsuits can do to protect her skin, so sunscreen is a must. Being the natural gals that we are Ashely and I opted to skip all the toxic chemical stuff and make our own. It came out so great! It works better than anything else I have used (very water resistant). It is amazingly nourishing for the skin and has the added benefit of making you or your little one smell like chocolate. Here’s the basic recipe.

DIY SUNSCREEN
2 ounces beeswax
2 ounces cocoa butter
2 ounces coconut oil (or 1 ounce coconut and 1 ounce shea butter)
2 ounces liquid oil (I use a combination of Jojoba, argan and carrot seed which all have natural SPF properties)
2 ounces non-nano, uncoated zinc oxide
Kitchen scale
Double boiler (I use a glass bowl over a small pot of simmering water)
Squeeze tubes
You can get all these ingredients from Mountain Rose Herbs except the Zinc which you can get here.

Homemade sunscreen method
Finely grate the beeswax and weight the grated bits to 2 ounces.
In a double boiler, melt the beeswax, cocoa butter, and coconut oil until liquid. Remove from heat.
Slowing whisk in the zinc, stirring until all lumps are gone. When this mixture is slightly cooled, stir in the liquid oil until well combined.
Use a butter knife to scoop the sunscreen into the squeeze bottles. Or store in a glass jar with a lid.

1 cup cocoa/cacao powder
1/2 cup maple syrup/agave/or raw honey or sweetener of your choice (I prefer agave)
1/4 – 1/2 cup coconut oil or coconut butter (I prefer coconut butter)

You can customize other ingredients for flavors:

1tbsp of ingredient of your choice
maca powder, coconut pieces, cacao nibs, chia seeds, slivered almonds, sea salt, matcha, goji berries…
the options are endless!
a few drops of essential oils: rose, peppermint, cinnamon
a pinch of pink Himalayan sea salt

A few of my favorite pairings are:
coconut & chia seeds
cacao nibs with maca root powder
black sesame powder with goji berries
pink salt and almond
black tea leaves and rose essential oil

You mix it all, then put it in the fridge to let it solidify.
Take a spoon and mold the chocolate it into bite size balls.
Then roll them into loose cacao powder to coat them.

Coconut Vegan Truffles

Vegan Black Sesame Truffles

juice from 1/2 lemon or lime
2 tbs apple cider vinegar
1 tbs raw honey
1 cup filtered water
1 tsp turmeric powder or tincture

Place water and apple cider vinegar in a small pot to warm.
Remove from heat.
Add lemon or lime juice, raw honey and turmeric.
Mix ingredients together and pour into a mug to enjoy!

This remedy is a useful tool when the weather cools down, you are around sick people or when you just want to boost your immune system. Enjoy!

Fall is my favorite time of year. The apples, persimmons, pomegranates, pumpkins, turkeys and all the trimmings, the beautifully crisp clear air, they all make me swoon. Along with its natural beauty and abundance fall also marks the beginning of the cold season. If you are looking to boost your immune system naturally this year my first and best tip is to make an appointment with your acupuncturist. After that here are the top 10 immune-boosting tips I usually give my patients.

Immune Boosting Foods, Supplements & Herbal Blends

1. Bone Broth – Check out my post, “Why You Need Bone Broth” to get the recipe for this amazing health tonic. It can be taken by the cupful as a daily food supplement or added to soups and stews. You can even use it like you would stock to cook vegetables, meats and grains.
2. Cultured Foods – Sauerkraut, kimchi, yogurt, kefir and kombucha are filled with healthy probiotics. These foods are naturally fermented which boosts their nutritional value and makes them easier to digest. It is important that they are naturally fermented and unpasteurized so their immune-boosting probiotics remain in tact. Try to consume cultured foods or drinks at each meal.
3. Seasonal Fruits and Vegetables – cook as many fresh foods as possible. Make a trip to the Farmers Market to find the freshest seasonal foods.
4. Eggs – Good eggs from pasture raised hens are filled with nutrients. They contain vital proteins including a wide variety of amino acids, all the B vitamins, vitamins E, A and D, as well as some difficult to get minerals like choline, iodine and selenium. They are also a rich source of omega 3s, carotenoids, biotin, manganese, calcium, phosphorus, zinc, copper, and iron – just to name a few. All of these nutrients contribute to a healthy immune system
5. Fermented Cod Liver Oil (FCLO) – As one of the most potent immune boosting supplements it is filled with omega 3’s, as well as the critical fat soluble vitamins A and D. It has a powerful antioxidant effect and reduces inflammation in the entire body. This nutrient dense super food should be taken year-round but the dosage can be doubled or tripled an during illness to boost the immune system.
6. Probiotics – Ideally these should be consumed daily as part of your healthy diet, but when your system is down add a high potency probiotic supplement. You may also want to add a probiotic supplement if you have digestive or skin issues, allergies, asthma, emotional stress, recent use of antibiotics, or general malaise. It is also important to note that babies taking formula should be supplemented with an infant probiotic.
7. Vitamin C – Best taken through fresh seasonal foods, but during the cold season you may want to add a whole food based supplement. I love the ones derived from Acerola and/or Elderberry.
8. Vitamin D – Take a high dose for a few days during or at the first sign of weakness to ward off a cold or flu. It may also be taken during any illness to eliminate or reduce the severity of symptoms.
9. Immune + (or Yu Ping Feng San) – I strongly recommend this for people who are prone to colds and influenza or who work at, attend, or have kids who attend school (especially pre-school aged children).
10. Echinacea – Prevents colds and influenza, reduces the number of infections, limits the duration of colds and influenza.

What to do if you catch the dreaded cold or flu:

Despite your best efforts you may be coming down with a cold or the flu. Here are the best remedies to take during what we in Chinese Medicine call a “Wind Attack.”

1. Jing Feng Bai Du San or Lonicera Complex (modified Yin Qiao San).
2. Oscillococcinum – Homeopathic to take at the first sign of flu-like symptoms.
3. Cold Calm – Homeopathic to take at the first sign of common cold.
4. Continue with a your immune boosting foods and supplements and increase doses as necessary.
5. Acupuncture Treatment – acupuncture itself can halt, eliminate or at least reduce the severity and duration of the symptoms.

The supplements, herbal formulas, homeopathics and essential oils are all available here at Points of Health. Call to order, make and appointment or stop by the clinic to shop.

1/2 of a Watermelon rind and all

1 bunch Dandelion Greens

2 small limes

2 thumb sized fingers of fresh ginger

Juice it! You could also add some spice like a Serrano or jalepeno pepper. You could even add rum for a fun summer cocktail.

Enjoy!

The broth may taken as a snack, a light meal or used to cook vegetables, grains or meat. It may also be as a base for other nutritious soups. I usually keep half in the fridge which lasts for about a week and then freeze the rest in 8oz mason jars.

How to Make Bone Broth (Easy & Tasty TCM version)

4-5 lbs of bones (chicken, beef, lamb or any combination)

Juice of 1 lemon, 1/4 c of wine,  or 1 T cider vinegar (choose one of these acid options)

2-4 carrots chopped

2-4 ribs of celery chopped

1 onion quartered or chopped

2-4 cloves garlic

peels of any of the above

handful of green herbs such as parsley (add any favorites, marjoram, thyme, tarragon or whatever looks good in the garden or at the farmers market). You may wish to add the fresher herbs like parsley during the last 30 minutes of cooking to keep the flavor bright.

A small handful of Chinese Herbs such as Ginseng (I like American Ginseng), Dang Gui, Dang Shen, Huang Qi or Chen Pi may be added to increase the medicinal properties of the broth.

Directions:

Combine everything in a crockpot or a large dutch oven
cover with water
bring to a boil, then reduce to a simmer
cook for 12-24 hours.

Remove scum as it arises.
Add hot water as necessary to keep the bones submerged.
It is done when the bones are soft and crumble when pressed.
Strain and pour into jars.
The broth will thicken and gel as it cools.
A layer of fat may harden on the top and this can be removed and discarded or used for cooking.

Enjoy!

Here are a few reasons why you should try water kefir reposted from Jenny McGruther @ Nourished Kitchen.

Water kefir, a fermented beverage teeming with beneficial bacteria, is remarkably simple to prepare  and often more palatable than other probiotic tonics like kombucha and beet kvass.   Similar in flavor to a dry, slightly fizzy lemonade, water kefir is pleasant and even small children can enjoy it.   When my son was littler than he is now, I’d often fill his cup with diluted water kefir as treat, and he loved the fizzy lemonade, and I loved knowing the treat nourished his growing body.

What is water kefir?

Water kefir, like kombucha, is first cultured by introducing a SCOBY (symbiotic culture of bacteria and yeasts) into sugar water.   The beneficial bacteria and yeasts present in the water kefir grains metabolize the sugar, turning it into an array of beneficial acids and infusing it with beneficial microorganisms, additional B vitamins as well as food enzymes.

Water kefir grains are small, translucent, gelatinous structures   and are comprised of assorted bacteria including lactobacillus hilgardii which gives them their characteristic crystal-like appearance.   When properly cared for and regularly cultured, they produce a wonderful probiotic-rich beverage and will continue to grow and reproduce indefinitely.

Water Kefir Benefits

Water kefir, like most fermented foods, supports gut health and systemic wellness.  The beneficial bacteria in the water kefir grains consume the sugar in the sugar water, and as they metabolize the sugar, they produce a variety of beneficial acids, food enzymes, B vitamins and more beneficial bacteria.  This process of fermentation also reduces the sugar content of the drink.

Water Kefir and Alcohol

Like all fermented beverages, culturing water kefir produces a small amount of alcohol.  The alcohol content of water kefir hovers around 0.5% to 0.75% depending on how long it is brewed, and is typically less than what you find in over-ripe fruit which hovers at 0.9% to 1%.  If you’re concerned about alcohol content in water kefir, you can test your brews with a hydrometer (like this one), often used by home brewers, or read this piece about alcohol content and water kefir.

Ingredients

• 1/4 cup water kefir grains (available here)
• 1/4 cup organic cane sugar
• 2 dried, unsulphured figs (I actually like to use 3-4 dried apricots)
• 1 lemon, cut in half
• dash concentrace (available here), optional (I don’t use this)

• 1/2 cup fruit juice OR 2 tablespoons organic cane sugar

Instructions

1. Bring about 6 cups of filtered water to a boil, then stir in the sugar. Continue stirring the sugar into the hot water until it dissolves, then allow it to cool to room temperature.
2. Place the water kefir grains into a 2-quart jar, Pour in the sugar water, and drop in the figs and lemon. Add a dash of concentrace or other liquid mineral supplement, if desired. Cover the jar loosely with a lid, or with cheesecloth secured with cooking twine to allow air in but to prevent stray debris from spoiling your water kefir. Allow the water kefir to ferment for 2 to 3 days. The longer it ferments, the stronger its flavor will become.
3. When the water kefir acquires a flavor that suits you, strain it through a nonreactive (plastic, wood or stainless steel) strainer into a pitcher. Discard the spent lemon and figs, but reserve the water kefir grains which can be immediately recultured or which can be stored in water in the fridge for up to 1 week.
4. While the water kefir can be enjoyed as it is, after its initial fermentation, you can also ferment it a second time. Secondary fermentation allows you to flavor the water kefir, and the secondary fermentation process, which occurs in a tightly capped bottle (like these) allows carbon dioxide to develop, producing a fizzy water kefir.
5. For the secondary fermentation, pour either 1/4 cup fruit juice of your choice or 1 tablespoon organic cane sugar into each of two flip-top bottles (like these). Then pour the water kefir from the pitcher into the bottle, filling them within 1/2 inch to 1 inch of their openings. Seal the bottles, and set them on your countertop to ferment a further 18 to 24 hours, keeping in mind that warm temperatures will speed up the fermentation process while cool temperatures will slow it down. Transfer the bottles of water kefir to the fridge for 3 days to allow the bubbles to set. Open carefully over a sink, as the liquid in the bottle is under pressure, and when you release the bottle’s seal, the water kefir may fizz and foam.

Notes

Place all ingredients in a double boiler (or make one by using a glass bowl inside a pan filled with a few inches of water).

Cook on low for 10 minutes, then let the mixture cool for at least an hour.
I let it stew for another few days, but this is optional.
Strain, then use this as your “simple syrup” for the lemonade.

Depending on how much lemonade you want to make…

Add 8 cups of filtered, spring or distilled water
Add the juice of 2-3 lemons (you can alter this based on how tart you like your lemonade).

Serve with ice and a few slices of lemonade or lavender stalks if you have them!

Spring is the season for detoxification and it also seems to be the season of abundant beets in my garden. While reading my favorite new book, The Nourishing Traditions of Baby and Child Care, I came upon this enticing recipe for Beet Kvass. It is a Russian medicinal beverage that has all the traditional benefits of probiotic drinks. It is also known to be an especially good liver cleanser and digestive aid and has reportedly been helpful in cases of allergies, chronic fatigue, chemical sensitivities. “Beets are loaded with nutrients. One glass morning and night is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments.” It is also used in “treating candida overgrowth and reestablishing health gut flora after antibiotic use.” -Nourishing Traditions