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100 PAGES OF TIPS AND RECIPES!
ISSUE 01-2016
HOT TIPS FROM EUROPE ` ORGANIC AMERICA ` EAT WELL, GROW & HEAL AT HOME
ARTICHOKES MITIGATE THE EFFECTS OF DRINKING ALCOHOL HOW
Do It Yourself FLAX TREATMENT THAT SOOTHES SUNBURNED SKIN
Natural SOURCES OF INSULIN
AROMATHERAPY HERBAL REMEDIES FOR HOT DAYS
PRINTED CONSIDERATELY, WITH NATURE IN MIND FSC ® CERTIFIED
ISSUE 01 JULY, AUGUST, SEPTEMBER
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MY HERBS MAGAZINE
Dear readers, Welcome to My Herbs, the one and only magazine for your natural health and happiness. In this first issue, you will find great advice and tips from the wonderful world of herbs to help you make the most of the summer season. My Herbs is published quarterly and is available on shelves in 23 different countries. Because we reach an international audience, we prepared a simple unit conversion chart for the recipes in My Herbs. We hope you enjoy our introductory issue and thank you for your readership. Wishing you the best during these abundant summer months, Kelsey Quinn and the rest of the My Herbs editorial staff.
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UNIT CONVERSION CHART WEIGHT 1 Pound 1 Ounce 1 Dram (Pinch) 1 Grain VOLUME 1 Quart 1 Pint 1 Cup 1 Fluid ounce 1 Tablespoon 1/2 Tablespoon 1 Teaspoon 1/2 Teaspoon
lb. oz. dr. gr.
454 Grams / 0.5 Kilograms 28 Grams 2 Grams 65 Milligrams
qt. pt.
1000 Milliliters / 1 Liter 0.5 Liter / 2 Cups 0.25 Liter 30 Milliliters / 0.33 Liter 15 Milliliters 7.5 Milliliters 5 Mililliters 2.5 Milliliters
fl oz. tblsp. tsp.
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CONTENTS 8 Herbal Ecogarden A well-organized herbal garden is the dream of every gardener and herbalist. Choose the types of herbs you like best, and arrange the garden for maximum effect and co-existence. Also, learn which herbs to choose according to their qualities. 15 Grapevines Fit into your swimsuit and cleanse your body! Grapevines are a perfect means for detoxifying the body, whether we are talking about the leaves or the fruit. Both have salutary effects on our figure. 20 The Thyroid We are often affected by decreased or increased functioning of this gland, connected with autoimmunity inflammations. We discuss these two problems in a two-part article, advising you how to use natural remedies to return to the status of full health. Part one on diminished thyroid gland function is found here.
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28 Artichokes This tidbit of kings also has healing properties. 32 Herbal Advice My Herbs advice on raw food. 34 Summer Aromatherapy Essential oils can help with swelling, sunburn, bee stings and diarrhea. These recipes specific for summer will certainly be a great aid. 38 Cannabis – Universal Medicine The first part of our new series about the most controversial herb of our time. 42 Yarrow An herb for fever, digestive problems and women’s health issues.
44 My Herbs Calendar July is a month connected especially with blood circulation. Learn how to improve your blood circulation and which herbs are suitable for its strengthening. 46 Deng Shen Deng shen is an herb certainly worthy of note. One does not hear so much about it, and that’s a shame, for herbalists call it the “poor man’s ginseng.” It’s an easily available herb with strong, invigorating effects on the body. It fights fatigue, increases the libido and the resulting effects, helps with high blood pressure, and can bring the body back into shape after surgery.
62 Raw Food Recipes In this issue, we invite you to a rawfoods feast. 70 Botanical Chemistry The most often-found substances in commonly used garden and natural products. Learn which phytochemicals are found in tomatoes, grapes, green tea, walnuts, and other fruits and vegetables and how to make the most of them. 72 Wild Plants Edible fruits, served up by nature. 76 For Women Alternative treatments for incontinence.
50 Oats Oats are high in roughage, and we would do well not to underestimate this grain.
78 For Men Take care of your large intestine.
54 Vitamins A–Z We start with vitamin A.
80 Hives Affect More People Every fifth person on this planet has suffered at least once from some type of hives.
56 Proteins How do they work in our body and how many do we really need? Which are the best sources of proteins for us? 60 The Darker Side of Sunblock We wear it to protect ourselves. But could what we use to protect ourselves actually contain chemicals that cause us harm?
82 Diabetes One can defend oneself against it, and even fight it. We also add a list of natural sugars. 84 Natural Repellents Not only against mosquitoes, but also against aphids and moths. 88 Summer Heat Waves Overcome problems with overheating. 90 Tea We reveal its secrets.
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Herbs in Environmentally Friendly Gardens
Perennial plants, or simply perennials, are plants that can grow in the garden for a number of years. Some species from warmer regions are only able to survive the winter by being brought inside in October and kept there until after the last frost in late April or early May.
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et us leave out the wide variety of one-year and two-year wonders, like plants that bloom for a first or second year, shed seeds and die. They are good to grow in special flower beds, usually together with vegetables (common marigolds, French marigolds, snapdragons, Nigella arvensis). But I will take you into the realm of perennials, which, with minimum work, create an environmentally friendly herb garden.
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MAKING THE MOST OF PERENNIALS The most popular reason for creating perennial beds is merely for a pretty garden. Why not? In such a garden, pretty perennials do not have to be the
Herbal garden only choice, for there may be edible and medicinal plants, or pollen rich ones, or even species for dyeing. As for aromatic herbs, they are usually clustered together, ideally in a sunny place near the entrance, in order to be easily reached from the kitchen. Ground-covering species of perennials are suited under fruit trees, as well as under the forest trees and bushes. They simply grow over the ground, needing no pruning, especially when you choose the right, ones and cover them with a protective layer of organic material during the first years. This is to win the battle over weeds and grass in order to create a lasting compact cover. 10
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Bunchy and trailing perennials can also line paths, pavements, patios or lawn edges. So you can sell the trimmer, as an ordinary lawn mower or scythe is able to cut up to the edge of the perennials, and there is no unwanted grass in less accessible edges. There are also very substantial and large perennials, which can be combined with shrubs, or used separately. And don’t forget water elements for perennials like to grow on the edge of water, whether in the shallows or the depths. They even help clean the water. In order to grow, they collect nutrients, thus starving algae to death. The main advantage of perennials is that they are easy to find a home for. If your garden is not big enough for trees, you can still have hundreds of species of perennials in a relatively small piece of land instead. PROPER HABITAT In all cases, there are two basic selection factors – putting the plant in a place where you have chosen to grow it (its area requirements) and your preferences about its appearance and function. It is not a good idea to buy a plant about which we know nothing, and put it in the first aesthetically pleasing place. With luck it may survive, but it will more likely suffer and die. In stores, one can find ornamental and relatively unusual species of plants grown in peat compost substrates certainly with the mind to lure customers back with their credit cards for replacements. If you are looking for durable, proven and honestly grown specimens, you first need to find out exactly what you want, and then look for specialized growers. Thanks to the Internet it shouldn’t be hard. With all plants, and this also applies to
trees, we deal with them according to their preference for sun, shade or partly shady, drought, moisture or a mixture of both and what pH of soil is needed – if acidic, alkaline or neutral. Acidic species are commonly sold (astilboides, heathers, azaleas, rhododendrons, blueberries), but acidic soil in gardens is
A melange of herbs pretty rare. This is due to increased sales of peat and acidifying fertilizers needed to grow them, with their effect disappearing in a few years because the soil is basically self-healing and returns to its natural neutral status. So again, this is just a question of making money. Do not use peat as, due to its extraction, it is destroying the remaining beautiful places left in the world and is transported over half the continent. If your garden does not have a coniferous wooded area which acidifies the soil beneath, acidic plant species should be avoided, as there are plenty of alternatives growing in ordinary garden soil, which most often read around pH 6.5–7 (about neutral). SELECTION BY QUALITY Every plant is beautiful in its own way, so I would prefer not to discuss beauty and colour of the flowers or leaves. The elephant is no less beautiful than the tiger just because it has fewer stripes. Some of us prefer elephants, and others prefer tigers. To each their
own. Up until now, the underestimated qualities of perennials include being edible, as well as other important functions they play in the garden ecosystem. In terms of being edible, we are acquainted mainly with medicinal herbs for teas and the occasional leaf accompanying a salad, or as garnish. We can go much further though – there are perennials with edible flowers (daylilies, hosta or plantain lily, mallow), edible roots or bulbs (Jerusalem artichokes, water-parsnip, horseradish, hardy onions and garlic, groundnut, woundwort bulbs), with leaves of spinach (comfrey, nettle, sanguisorba, knotweed), with leaves for seasoning salads (cicely, chivegarlic, wild garlic, sanguisorba, garden sorrel), with edible shoots (asparagus, buck’s beard, bamboo) or with edible fruits and seeds (strawberry, gooseberry, mallow). From edible perennials we could make year-round sustainability just by knowing all the varieties and knowhow. The plants may be preserved also during the winter. In the stomach re-
Mint mains of one of our ancient ancestors who had drowned in the swamps, scientists confirm they had found over thirty different herbs which served as breakfast on that fateful day. You know how healthy he could have been? If he had only watched where he was stepping! MYHERBSMAG.COM
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Our current food industry is relatively lifeless. More edible perennials would certainly liven up our plate. Creative people take a particular interest in perennials for providing various materials and active substances, along with pharmaceuticals, dyes, fragrances, oils, fertilizers, animal feed or biomass. High growing species also provide a visual barrier and protection, such as shelter for animals, and hollow stems – which in winter house environmentally beneficial insects. They also provide seeds for feeding birds. Any surplus material may be used for compost or mulch. GUILD – FUNCTIONAL COMMUNITY In permaculture the word guild is used for a community body of plants mutually dedicated to supporting each other – perennials and wood plants. This community of plants not only helps individually, but comprehensively assists the garden as a whole. As an example, let us look at the plant surroundings of a fruit tree. Plants in this community build profitable relationships in many ways: they attract beneficial insects for pollination and natural pest control, improve soil fertility, reduce root spreading competition, retain moisture, balance the amount of mould and cooperate with underground fungi. Thanks to substances from the so-called mycorrhizal fungi, the plants are able to treat their own ailments, thus receiving more water and nutrients. This results in better growth and production. These symbiotic fungi can also inoculate the plants from special ingredients in the soil. The result of this guild, connected both under and above ground with its vast and largely unknown number of relationships, is a healthier tree and ecological balance. 12
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This removes a lot of work from the gardener’s shoulders, thus maintaining a sustainable, ecological cycle. By combining more plant communities together, we gain greater stability and benefits than those provided by each plant alone. The quantity of plants depends on the size of the tree and the entire group – obviously the larger tree, the smaller the community and vice-versa. Every garden has different conditions, and planting around and under a tree depends on its size, density of the tree top and climatic conditions. All gardeners have to figure out for themselves what their guild needs. There is no exact manual, just some guidelines and ideas that can help us achieve the desired results as soon as possible and in the best form. We can experiment, for it is harmless; perennials which are planted badly can be easily replanted, but it is important to keep an eye on everything. In order to catch as much sun as possible, we sow low from the south side and build the terraced garden higher towards the north. This also applies to planting in forests with edible species and small patches in the middle of the lawn.
Plants for a Working GUILD Plants for mulching – covering the soil surface with a carpeting layer or large leaves, holding moisture and keeping weeds at bay (hosta, geranium, waldsteinia – aka barren strawberries). Plants releasing nitrogen in soil – working together with root bacteria, feeding the surrounding perennials and wooden plants (lupines, peas, clover).
Plants dynamically accumulating nutrients – for example, long roots deliver vital minerals from the depths, and leaves supply minerals to us and the land (comfrey, horseradish, dandelion). Plants attracting and repelling insects – a confusion of fragrance is created, pests oriented by smell don’t multiply on any part of the plant as they flit around in confusion and are thus, eaten by predators (sage, lavender, catnip).
Edible plants – fit in all categories dealt with here – with a variety of edible parts both above and below ground. Hundreds of edible perennials exist, but be warned: do not eat what you do not exactly know!
You can grow different herbs in one pot MYHERBSMAG.COM
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Plants with multiple purposes – the more purposes a plant has (whilst suiting the chosen habitat), the more beneficial it is for the guild. HERB SPIRAL The herb spiral or simple mound in permaculture gardens is a very common phenomenon. It was invented for one simple reason – herbs need to be at our fingertips, preferably at the entrance to the home or on the terrace. The closer they are, the more we will use them. However, there is a plethora of herb species with different habitat requirements. The spiral or simple earth mound nevertheless meets these requirements on a relatively small piece of land. The top is dry, sunny, permeable to moisture and perfect for our hydrophilic and Mediterranean species (thyme, lavender, oregano, yarrow). The middle and lower area down to the foot is more fertile and hosts most of the other herbs (lemon balm, sage, skullcap, hyssop, wormwood, coneflower, common agrimony aka sticklewort). The northern, eastern and western heels of the mound are in the shade and host other edible species (costmary, cicely, mint). Whether you prefer to plant herbs in buried containers or somewhere else, they will grow strongly. And in the case of our environment encompassing medicinal plants growing in water or moisture, we can bury an old tin tub right in the bank, seal it well, fill with water and put gravel on the bottom. We can also grow herbs sunk into pots filled with gravel, ideally edible aquatic plants (sweet flag aka calamus, broadleaf arrowhead, broadleaf cattail, caltrop, buckbean, watercress or butomus). 14
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Great Basil We need to know at what depth the various herbs like to grow. It is also possible to grow in an old tub. First, put a wooden board in the tub at an angle, in order for small members of the animal kingdom to climb out in case they fall inside. Various technical planting details of growing in tubes can be found on the Internet. FINAL WORD We live surrounded by many new things, such as technical appliances and equipment, yet this world is much poorer than it once was. Civilization has given us a lot of both useful and useless technocratic gifts, and endless space on the web, but has subsequently robbed us of nature. And it is nature which keeps the human body and soul in prime condition. Dig up a little piece of turf, empty a bag of bought compost into the hole, plant between 5–10 different varieties of (not so run of the mill) edible perennials, and water them a few times. This is manageable for anyone, and the benefits are remarkable. Between the plants, mulch cut grass, leaves, or straw (bark is not really suitable for herbs), and you will save further watering and weeding. The next year, you may realise that last season’s afternoon was the most valuable investment of time you had made.
Yarrow Face Tonic
Try
The production of a skin tonic is very simple; all one needs is water, yarrow, glycerine and (optionally) panthenol. First, all the containers and stirrers must be disinfected with a high alcoholbased disinfectant. To start the process, make a strong tea from 3 teaspoons of dried yarrow and 120 ml (half a cup) of mineral or distilled water. After the tea cools down, filter it, and – with the remaining 92 ml (one-third cup) of prepared tea – add 5 ml (1 teaspoon) of glycerol and 3 ml (half a teaspoon) of panthenol (you can also add 10 drops of yarrow essential oil). For a cleansing tonic, then add 2 ml (half a teaspoon) of soap base instead of the tea content. This tonic is suitable for problematic or oily skin. When stored in the refrigerator it doesn’t need any preservatives.
Suitable for problematic or oily skin. See page 42
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Common Grape Vine (Vitis vinifera)
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A favorite drink throughout the history of mankind. From 3500 B.C., the ancient Egyptians considered the drink of grapes an elixir of youth. Wine’s popularity has continued to this day, although nowadays, it is not so popular for its medicinal properties.
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he Common Grape Vine is a creeper plant from the vine family. It most likely originates from Central Asia and was cultivated only five thousand years ago in ancient Egypt. Vines can grow in gardens; however, wild varieties are also seen growing in moist forest areas or on river banks. This plant can grow up to thirty meters or 100 feet in height. Vine leaves are mostly circular, with three to five lobes. Ripe fruit – berries – are spherical, egg-shaped, or of a rounded, cylindrical shape. Where colors are concerned, they are diverse – from green, yellow-green, and yellow to red, to dark purple.
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VINE LEAVES Vine leaves have played a major role in folk medicine since ancient times. Various decoctions and applications were prepared and – thanks to their polyphenols – grew in popularity. This substance looks after the vessel wall and aids good blood circulation in limbs. It sustains a healthy heart and reduces the permeability and swelling of capillaries. The leaves can relieve heavy, tired legs and serve as powerful antioxidants. TASTY BERRIES The fruits of the vine – grapes – ripen in late summer. The more sunshine they get during growth and maturation, the sweeter they will be. Grapes conceal
Jarpag Dolma Ingredients: - 3.5 oz of mutton - 1 oz of rice - 2 oz of vine leaves - 1 onion - coriander - 0.5 oz of butter - salt - pepper - cinnamon - mint Preparation: Grind the mutton in a grinder along with the onion. Add rice to the mixture, together with the chopped coriander and mint leaves, salt, pepper, and a pinch of cinnamon. Infuse the fresh vine leaves with hot water and boil until semi-soft. Mix the meat mixture thoroughly and wrap with the vine leaves. Put the Dolma into a thick bottomed saucepan, half fill with water, and simmer for one hour until tender. Serve with fresh bread. two substances which puts them well above other berries – flavonoids and rosveratrol. The former named substance is found in most of the berries, while the latter is more or less rare and is found in grape skins. Several studies have demonstrated that rosveratrol has cancer- and tumor-fighting effects. They act as a natural prevention against cancer, specifically thanks to ellagic acid.
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Together, flavonoids and resveratrol also ensure good blood circulation in the body, preventing the formation of blood clots and the deposit of cholesterol on artery walls. Grape pulp then acts as a mild laxative medicine simultaneously ensuring healthy microflora. Grapes can also bring relief when experiencing colds or
Wine is suitable for weight loss.
Grape Syrup
Try
Ingredients: - 4 lb of grapes - 7.5 cups of sugar - 1.5 teaspoons of citric acid Preparation: Use well ripened, sweet grapes, which we thoroughly clean, removing the stems, and mash. Let this pulp cool for several hours, until the juice starts to seep. Either collect the juice by means of a fruit-press or leave it to drip through canvas netting. Now measure out the squeezed juice, add sugar, then citric acid dissolved in a spoon with juice, and slowly heat to 85°C / 185°F. In the end, fill prepared bottles with the hot syrup, close by cork stoppers or metal lids, and place them in a horizontal or upside-down position. 18
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fever, as they stimulate white blood cells and have antibiotic properties. All in all, grapes help to increase the vitality of our organism. With regards to the grape’s content, they are not devoid of provitamins A and vitamins B, C and E. Of minerals we can find potassium, calcium, magnesium, iron, phosphorus, and copper. Grapes also contain fiber and essential amino acids. Furthermore, their simple sugar content has anti-depressant influences on our organism. NON-ALCOHOLIC WINE FOR SLIMMING Many people are faced not only with the alcoholic content of their favorite drink but also the number of calories. Non-alcoholic wines contain a minimum of calories, making them an interesting option for looking after the waistline. HEALTH WITHOUT ALCOHOL Quality alcohol-free wine attracts those committed to a healthy lifestyle – expectant and nursing mothers, as well as drivers – allowing them to enjoy wine while avoiding the undesirable effects of alcohol. GRAPE CLEANSING During the time of spring cleansing the body, an ideal choice of drink is non-alcoholic wine. During several weeks, a number of us refrain from a demanding diet, including alcohol. For us, the wines are a delicacy, and their salutary effect cleanses and strengthens our organism. The positive impact, especially of non-alcoholic red
wine, on the human body has been shown in a number of studies. These wines are in fact produced by traditional methods of fermentation and also by modern ones of vacuum alcohol extraction. Wines contain primarily polyphenols, which have antioxidant and anti-inflammatory properties and last but not least protect the cardiovascular system. WINE TEA PARTIES WITHOUT HEADACHES Non-alcoholic wine allows one to enjoy the unique taste of fine wine while avoiding the undesirable effects of alcohol. It's also a tasty option for those who are at parties and celebrations either unwilling or unable to drink alcohol.
Did you know...? Women on average could drink 0.3 to 0.5 oz of red wine daily and men 0.67 oz without any health repercussions. The ideal time for the consumption is either during lunch or immediately afterwards. This is when the body is able to absorb the most effective and healthy ingredients.
TROPICANO Ingredients: - 2 tablespoons of orange juice - 4 teaspoons of pineapple syrup - dry non-alcoholic wine Preparation: Stir or mix the orange juice and pineapple syrup, then pour in the dry non-alcoholic wine and drink.
Springtime Cup
Try
Ingredients: - 4 strawberries - ice cubes - 4 teaspoons of strawberry syrup - dry non-alcoholic wine Preparation: Cut the strawberries into halves and put in a bigger glass, adding a number of ice cubes. Trickle with strawberry syrup, pour in chilled wine and lightly mix.
Red grapes may prevent cancer
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Address: ACV PUBLISHING LLC 5348 Vegas Dr., #1423, Las Vegas, Nevada 89108, USA