Surrender to the Universe, to Mother Nature's arms,

Feel the rosy balm of Venus, embrace your inner calm,

Envisage soul-light threads, that lead you to your home,

Connect your Soul to Source, your bridge between worlds.

We are Nature, we are crystal light, pure energy,

Born to grow in peace, where love comes naturally,

We are seeds and buds of life, unfolding gradually,

We are mystic spirits, navigating life quite masterfully.

Sisters, life-givers, share your feminine awareness,

Brothers, honour your masculine strength, belief in fairness,

Unite in earnest, meeting minds in synergy and warm caress,

A powerhouse of zest - in truth, meaning and togetherness.

For all of us, connect with Self for meaningful expression,

Return to authenticity, guided by your heart-felt wisdom,

Live life according to your values, dreams and higher mission,

Feel alive, create good things and live well through the seasons.

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I recently wrote about the Joy of Beginning and how cultivating a Beginner's Mind is a wonderful way to reconnect ourselves with the present moment, rekindle our sense of curiosity and see the world as if for the first time through the eyes of our inner child. Learning the art of being takes ongoing practice and made me realise that bringing our consciousness to this level of awareness is key to experiencing the joy of living and living life to the full.

The aim of Beginner's Mind (or Zen Mind) is to clear the mind of troublesome thoughts and let them go without thinking about them or reacting to them. This is because thinking about things (past and present) takes us away from being present in the now which prevents us from enjoying life in the moment or making space to think things through calmly and rationally, if we need to.

Taming such thoughts when our brains are designed to solve problems and bring things to our attention, is not easy. The good news is that it can be done. You can learn how to stop the chatter, identify issues buried deep that need to be resolved, make friends with your ego and bring yourself back to a state of peace.

When we allow ourselves to keep going over what could or should have happened in the past or what might or might not happen in the future, we are not fully aware of what is happening in the moment and the simple joys in life can easily pass us by. Only when we make a conscious effort to live in the present can we become truly conscious of our true Self and what is going on around us.

Paying attention

Living in the present requires us to pay attention. It means noticing what we are thinking so that at any time we can clear the mind of unhelpful thoughts and tune into our senses. Only then can we become fully aware of the goodness in life - from a delicious aroma wafting through the air; to petals on a tiny flower; to sunshine streaming through the trees; to a kindly spoken word.

And then we realise these are the things that matter to us most. And that there are many (many) gifts in life we can feel grateful for. We also know that when we appreciate and enjoy such treasures in life, this is when we feel most alive.

On the matter of connecting with our senses, I recently found out that research has identified 20 or more other senses in the human body. These are in addition to the basic five that detect stimuli from the external world. They include proprioception (sense of body position), vestibular sense (balance) and interoception that allows us to perceive and interpret signals from within our body (internal sensations).

There is no question that heightened awareness is key in helping us to feel the joy of living. We know this simply by imagining the delicious tingle felt at the slightest tender touch; the thrill of anticipation as the hair on the back of your neck stands on end; the pleasure of savouring the taste of exquisite food, or the feeling of awe and wonder when something that strikes you as beautiful brings tears to your eyes.

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Treasuring meaningfulness

In the Oxford Dictionary of English (Second Edition 2023), the primary definition for the word living is: an income sufficient to live on or the means of earning it. Secondary to this is: a type of living (with the example of a victor or rector provided). Then, lifestyle gets a mention with: the pursuit of a lifestyle of the specified type. Finally, we are given the example of living in the context of: Flowers were for the living - which hardly makes any sense at all.

As you can see, there is no mention of what it means to feel alive as a human being with over 20 different senses to connect us with our environment on a daily basis. In the shadow of untamed thoughts and unaddressed fears, this miraculous ability for us to experience the minutae (and the extremes) of being human are easily overlooked and unappreciated, meaning the joy of living slowly drains away.

Practising gratefulness

Despite the fact that dictionaries provide little insight into what living is, as a human experience, we know that living life is in fact a multi-faceted experience encompassing our body, mind, spirit and soul - represented by our physical, mental, emotional, spiritual and sensual aspects of Self.

Taking time to think about things that trigger our emotions - the things that bring us joy, sadness or pain - is the best way to learn about yourself, heal yourself and bring more meaningfulness into your life. Noticing the small things and feeling grateful for them is the perfect start - and a highly effective daily practice.

Cultivating a Zen Mind, a Beginner's Mind and a more childlike approach to life, is a great way to live. And it's fun too! We are all here to learn and grow so why not make it an enjoyable and integral part of life rather than a chore? This is a sure way to experience the joy of living life and living life to the full.

Cultivating joyfulness

We have said that it is generally the simple things in our day-to-day lives that bring the most joy. When we tune into our awareness, we can find joy hiding in the first Strawberry of the season, in a song note trilled by a Blackbird or even a favourite pair of comfortable walking boots.

These things are easily missed when we are stressed or feeling down, and its up to us to calm ourselves, find our inner stillness and coax these small moments of joy back into our awareness as a matter of course.

I thought of some easy, interesting and fun ways to cultivate joyfulness to which I hope you will add your own:

• Embrace the moment

• Practice being still

• Tune into your senses

• Spend time in Nature

• Go for a long walk

• Play music and dance

• Sing your favourite song

• Breathe in the scent of a Rose

• Take time to pamper yourself

• Get a good night's sleep

• Make time for others

• Have fun with loved ones

• Make a child laugh

• Send a letter to a friend

• Smile at a passer-by

• Do something different

• Write a Gratitude Journal

There are so many ways we can tune in to appreciate ourselves and others, and the world around us. I believe this is what we are here for - to enjoy life. Why else would we have been given everything we need to feel so many different emotions and to express ourselves in so many different ways through them?

We were certainly not born to dismiss or disregard our feelings nor were we born to merely grind ourselves into the dust to earn a living. So, why not celebrate our given gifts - both within us and around us? By doing so, we not only make ouselves feel better, we help to make this world more joyful for everyone.

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Savouring lifefulness

There is a word for living life to the full and experiencing the joy of living which is lifeful.

This is a more accurate definition for living because it means full of life, lively and animated. It means being full of or giving vitality which perfectly describes being alive because when we experience and appreciate the joy of living, we resonate at a much higher frequency.

The joy of living is the experience of connecting with life in the present moment and allowing ourselves to absorb and savour things that perhaps previously, we didn't make time for. When we feel gratitude for those things and enjoy them, this is what makes us feel good and enables us to express ourselves in the fullness of our true Self.

I hope you find lots of new ways to treasure meaningfulness, cultivate joyfulness and savour lifefulness. It will help to take the blues away and rekindle your sense of beginningness where life is an adventure and living life is a joy.

Thank you for bringing such joy by being here and for your patience. It took longer to write this post than anticipated. I hope it is a helpful an inspiring reminder for you to pause and take a breath a little more because you will feel so much better for it.

I hope you have a wonderful day and I look forward to seeing you again soon.

Much love

Sue Xx

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Zen Mind, Beginner's Mind - Informal talks on Zen meditation and practice by Shunryū Suzuki

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There are few books written with such integrity and honesty than those that present hitherto unpublicised scientific research and findings, especially when they go against the grain. When we are told there is a consensus on certain unresolved scientific matters, this cannot be true. Science is a constantly evolving body of study, discovery and comparison that builds on fundamental truth that cannot be disputed. Human Heart, Cosmic Heart is a testament to the fact that such truths are out there waiting to be discovered and will eventually always come to light.

Thomas Cowan started out in life with a curious mind that became more curious the older he grew, he says: It came to me early that adult explanations often make no sense. This is often the case for many children who are dismissed with their persisent why's. I was always looking for answers and it resonates with me when Thomas says: I couldn't make sense in my mind of the way American history had unfolded, driven as it so often was, and is, by greed over money, land, possessions and power - all in the context of liberty and justice for all.

As a young man, Thomas was not convinced with what he was being taught about the heart through his medical training nor, as a qualified medical doctor, with contradictions he found in his practical experience. This dichotomy became the focal point for a journey of discovery that unfolded over time with the help of further study and practice in nutrition, homeopathy, anthro-posophical medicine and herbal medicine.

Thomas set out to uncover bona fide scientific research (and carry out his own) on the workings of the heart and he found a great deal that goes against mainstream consensus. He knew that proper science is founded on systematic observation, measurement (against a control) and fastidious experiment, and that it must record the process of formulation, testing and modification used to reach findings. The resulting hypotheses can then be carried forward until it is discredited, improved, superceded or confirmed and incorporated as a fundamental truth in itself or as part of a bigger whole.

This is not the same as Evidence Based Medicine (EBM) which is used by the pharmaceuticals to sell the efficacy of their products. EBM is described as: the best available science combined with the healthcare professional's clinical experience and the patient's values to arrive at the best medical decision for the patient. The issue here is that using only the best available science means that by definition, it is selective - ie, chosen to be the best available as it confirms the current consensus. This is measured on a Hierarchy of Evidence determined by a collaboration of methodologists, guideline developers, biostatisticians, clinicians, public health scientists and other interested members.

When it comes to matters of the heart, it is a travesty that we have been sold another lie - similar to those sold to us about salt, sugar, low-fat diets, vegetable oils, the food pyramind, pharmaceuticals, cigarettes and so many other mass-produced goods that are creepingly harmful to us. We have gone along with the consensus that the heart is a pump and that heart attacks are caused by blocked arteries and so on. This is based on a hypothesis from research carried out a long time ago which has never been openly questioned and which can now be fully discredited.

Try to imagine your heart having the power to pump your blood hard enough to travel through all your arteries, veins and capillaries three times every minute - that's all the way down to your fingers and toes and back again. It becomes obvious that there must be other powers at play. Our blood travels seamlessly through our bodies covering a distance of 12,000 miles a day - so what is really going on?

A journey of discovery

There is no doubt that this book is written by someone who for their entire life, as Thomas says: have been in awe of the heart, both in the medical, physical and anatomical sense and in the broader, spiritual and sacred sense. Driven by the knowledge that the heart can be as much a wellspring of health as a source of disease, Thomas strives to find a deeper and more accurate understanding of what makes the heart tick.

The journey starts with the mainstream view, based on the work of an English physician, William Harvey, published in 1628, describing the heart as a pump. This was considered a seminal work in the field of cardiology which dealt, as Thomas says: a deathblow to the theory of vitalism.

It was Rudolf Steiner who convinced Thomas that the heart is not a pump, as in 1920, he pointed out in lectures to medical doctors that the heart did not force inert blood to move with pressure but that the blood was propelled with its own biological momentum. He also stated that the pressure does not cause the blood to circulate but is caused by interrupting the circulation.

This idea intrigued Thomas for decades and drove him to question everything he had learned about the heart and the circulation of the blood through the body. As mainstream scientists continued to reject any suggestion of other forces at play, Thomas was only just getting started.

The heart is not a pump

The only way to fully understand and appreciate the intricacies of the heart research and observations written so beautifully and carefully in Human Heart, Cosmic Heart, is to read the book. In just 139 pages, it packs a punch and could be a life-changing read for you or someone in your family.

I wanted to share something I found remarkable to give you an idea of what awaits you. It's incredible how we have allowed ourselves to be hoodwinked for so long, especially as the treatments and pharmaceuticals continue to make matters worse in increasing prescriptions of harmful cocktails of Evidence Based Medicine.

In brief, when you measure the relative velocity of the blood at various stages of circulation, the blood moves the fastest in the largest arteries and veins, and it moves slowest in the capillaries. It makes sense because this can be compared to how water moves in a river. It is fastest when the river is narrow, slower when it flows out into tributaries and slowest when it flows out into a wetland area.

As Thomas says, what's amazing is that the blood actually stops moving in the capillaries, which is necessary for the efficient exchange of gases, nutrients and waste products. After the blood stops moving, it oscillates slightly, and then begins to flow again as it enters the veins.

I don't know about you but that gives me tingles. It is as if the blood has a mind of it's own and I am not far wrong. Everything works together to get the job done and the heart is an essential part of that. The way it is designed is mesmerising and the role it plays in creating vortices and spirals - the same to be found in rivers - is further confirmation that everything is connected and that Nature is exquisite in every way.

Real causes of disease

I have written about the problems with manufactured, mass-produced foods that introduce unhelpful and unwanted toxic chemicals and trace elements into our system. A constant bombardment of this harmful non-food and unfiltered water, which are both devoid of any nutritional value, means our bodies have to continually work on filtering, cleaning things out and making allowances for the nutrients we are failing to provide on a daily basis.

The build-up of harmful things inside us that our bodies are unable to process, coupled with the lack of nutrients required to do the cleaning efficiently, is a double-edged sword that over time results in all kinds of disease. The pharmaceutical companies jump on the symptoms and design medicine that suppresses the very warning signs needed to get to the cause of the problem.

As with any health condition, there is no one size fits all and we know by now that a symptom is the body telling us something has to change. This is not something to be falsely removed, suppressed or disregarded. For Thomas, the symptoms are a starting point for further investigation together with an understanding of medical history, diet, living and work environments, personal experience and so on.

In every case, disease can be traced back to the cause which ultimately stems from unquestioned beliefs, unresolved trauma, unhealthy lifestyle and incorrect information that has been accepted in good faith but has never materialised into a healthy solution. Thomas provides evidence that disease can be healed from source when we understand the true cause of the problem.

Care for your heart

In the Appendix there is an entire programme with principles for maintaining a healthy heart and healthy blood circulation which ties in exactly with all we have been talking about here on Spiral Leaf, especially in my post Going Organic is a Journey.

Here are some tips from the book which include being in Nature and experiencing the world through our sense and sensitivity, with touch being so important to keep our bodies charged, grounded and vital.

Nutritional quality matters

Make sure your food and water are as fresh, organic and as nutritious as possible

Eat more vegetables and fruit

Learn how to prepare and cook vegetables (and fruit) so that they taste delicious

Fast intermittently

Learn how to give your digestive system a break and how to do it safely

Start a balanced diet -

Ditch the food pyramid and learn what your body really needs to protect you and thrive

Drink filtered water

Drink filtered (structured) water (little/often) with a pinch of Sea Salt through the day

Trust your instincts

Connect with your heart as it will be the first to tell you what you need to know

Sample recipes are provided so that you can start nourishing your heart, mind and body in the best ways for your ongoing heart health and overall wellbeing.

Listen to your heart

I have barely touched on the significance of this remarkable book that deserves our attention. I have not mentioned anything about the Cosmic Heart aspect which I will talk about in an additional post together with my findings from Intelligent Heart by the team at HearthMath Inc where the synchronicities are profound.

In addition to understanding the true nature of the heart as part of an intelligent and interconnecting circulatory system and how best to care for it, we need to also understand the nature of any external factors that are often the real cause.

As Thomas says: If we are to revise our undersanding of why and how the heart gets sick and how to heal an ailing heart, we need to do this in the context of society and its injustices, and our ecosystems and the damage we have done to them, in much the same way we must treat the heart, not in isolation, but within the context of the body.

My thanks to for his comment on The Salt Fix recommending this book for me to read. It has been a pleasure and I am more than happy to pass on the recommendation.

I hope you enjoy delving deeper into the exquisite human (and cosmic) aspects of your heart and look forward to seeing you again soon.

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Human Heart, Cosmic Heart by Thomas Cowan MD

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This filling, healthy and utterly delicious snack is a winner for lunch, as a dip or a mini-meal at any time of day. It's a wonderful combination of Mediterranean-style natural ingredients and herbs, garnished with Celtic Sea Salt and ground Black Pepper, topped with grated Italian Parmesan Cheese and served on slices of crunchy toast and real butter with the sweetest Vine Tomatoes - it's a super-healthy taste sensation.

There is nothing like a simple receipe made from superlative ingredients to boost your energy levels and your mood during the day. Providing your body with the nutrients it requires to keep you healthy on the inside and the outside, is the best thing you can do to help out and for your own pleasure too.

We all know how the Mediterranean diet is recognised as the secret behind raising healthy children, keeping workers fit in the fields and nurturing relatives in their later years tso that their minds remain as sharp as the grandchildren they are assigned to look after. Such traditional family values revolve around the growing, gathering, preparation, cooking and eating of simple fine foods that are transformed with the sensational flavourings of Wild Herbs, fresh Garic and Lemon juice and lashings of Extra Virgin Cold Pressed Olive Oil.

Thye beauty of this recipe is its simplicity and its ability to be frozen in small containers or ice cube trays for up to 6 months. I love my Parley and Pine Nut Pesto on toast as desribed below but feel free to add it to soups, sandwiches, pasta and organic grass-fed beef recipes or as a dip with raw vegetable sticks.

Alternatively, you could just keep dipping your fingers in until it's all gone. Whatever way you choose, your mind and body will thank you for it.

Essential ingredients

4 cups x chopped Flat Leaf Parsley

Handful x Fresh Wild Garlic Leaves (optional)

1-2 cloves x Garlic

1 x half Lemon (juice only)

40gms x Pine Nuts (not toasted)

1 cup x Extra Virgin Cold Pressed Olive Oil

2 tsp x Celtic Sea Salt (organic)

Ground Black Pepper (to taste)

2-4 slices - stone ground or artisan crusty bread

Real Butter (unsalted) for toast

How to prepare

1. Wash Parsley and roughly chop before adding to a large mixing bowl.

2. Add all the other ingredients (only 1 tsp Celtic Sea Salt) - the rest is for final garnish.

3. Bland gently with a pulsing motion using a hand blender or add to a large blender. Blend to your liking either to leave some texture or to create a creamy paste.

4. Pour into a glass jar (for serving) and put any remaining mixture into a container for freezing.

5. Toast sliced bread, butter the toast.

6. Add pesto and top with grated Italian Parmesan Cheese, a drizzle of Virgin Cold Pressed Olive Oil, a sprinkle of Celtic Sea Salt and ground Black Pepper.

7. Serve of a large plate with sweetened Vine Tomatoes and a sprig of Parsley to garnish.

Nutritious ingredients

Vine Tomatoes

A great source of vitamin E with vitamin B6, folate, magnesium, phosphorus and copper along with potassium, vitamin A, C and K - all of which support heart health with potassium and folate promoting proper cell function.

Raw Garlic

A magnificent natural healer and cleaner with amazingly high levels of vitamins and minerals including vitamin C and B6. Also includes minerals including selenium, calcium and iron. Garlic contains very strong antibiotic, anti-fungal, anti-cancer and anti-viral properties keeping us well protected from illness and cleansed throughout.

Fresh Flat Leaved Parsley

Parsley is one of the richest sources of vitamin C with a high level of bone-strengthening vitamin K. Parsley also contains good levels of vitamins A and C with flavonoid compounds such as luteolin and apigenin. All of these essential elements have a powerful aklalining and antioxidant effect on the body, removing acidity and free radicals that would otherwise cause oxidative damage to the cells. Flat Leaved Parsley contains a greater concentration of nutrients than Curly Leaf Parsley although the latter is still a very healthy option if you have no alterative.

Pine Nuts (untoasted)

Pine Nuts are rich in magnesium, iron, antioxidants, zinc and protein, all of which help with diabetes management, heart health and brain health. Other essential nutrients include phosphorus and vitamin K. Pine Nuts are known to improve lipid profiles, reduce appetite and enhance brain function and performance, making them a valuable addition to a healthy diet.

Italian Parmesan Cheese

Parmesan Cheese is considered a helpful food because it contains biologically active ingredients that benefit your body and general health. Parmesan is a hard Italian cheese which is considered a particularly healthy type of cheese because it is easy to digest and is full of essential cell and bone-building nutrients such as calcium and protein.

Sartori's Sarvecchio Parmesan is said to be the best with Parmigiano Reggiano the most popular. Both are expensive compared to normal cheese and have a wonderful strong flavour. For authenticity, look out for the hallmarks on the rind.

Extra Virgin Cold Pressed Olive Oil

The main type of fat in cold pressed olive oil is monounsaturated fatty acids (MUFAs). Omega 3 fatty acids possess strong anti-inflammatory properties which lower the risk of heart disease, Alzheimer's and vision loss. Virgin Cold Pressed Olive Oil also contains vitamins E and K. Vitamin E is a powerful antioxidant that supports cellular repair function while vitamin K plays a key role in blood and bone health.

Lemon Juice

Rich in vitamins C and B-complex and minerals such as iron, calcium, magnesium, silicon, copper, and potassium. Considered to be a wonderful tonic that can help to cleanse and detoxify the entire body with exceptional antibiotic, antiseptic and anti-cancer properties.

Celtic Sea Salt

This high-quality naturally harvested Sea Salt has 84 trace minerals that nourish and strengthen the body. You can also use Real Salt, or Pink Hymalayan Salt) - or a mixture as they each contain a few different essential minerals that are all needed for optimum health.

Black Pepper

Ground Black Pepper contains piperine which is a plant compound containing strong antioxidant properties.

I hope you enjoy making and savouring this supremely delicious and wholesome snack that will transport you to the delights of eating el fresco as you look out over the Mediterranean on a beautiful sunny day.

Much love

Sue Xx

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A Healing Herb Guide

Sage is the ninth herb to feature in my Healing Herb Guide.

Sage, also known as Common Sage, Garden Sage, Purple Garden Sage, Tricolor Garden Sage, Golden Sage and Berggarten Sage which has no bloom, only soft, silvery green leaves.

Sage is a green leafy herb with bushy soft-colored foliage that bursts into a profusion of purple-blue spikes in early mid-Summer. Sage flowers are adored by bees and butterflies, and with their aromic scent, make a beautiful addition to any garden.

Sage has long stems with narrow, lance-shaped leaves that grow upwards on pale sweeping stems. Mature leaves can be characterised by their greyish green colour and their fuzzy texture with a soft silvery bloom. Some young leaves have a purple tint and all leaves have a musky, camphor aroma that deters mosquitos by upsetting their sensory receptors. Sage has an earthy, peppery flavour which becomes more intense when leaves are dried.

Sage has long been used for cleansing one’s inner spirit and outer surroundings. Smudge Sticks (see below) are made of dried Sage leaves and are popular for clearing work spaces and homes. Sage has earned respect for being a wise and powerfully healing herb - it is a true gift that should be used every day and celebrated.

I hope you enjoy discovering the life-giving and healing benefits of Sage - a wonderful addition to any diet with many different uses for your general good health, nourishment and wellbeing.

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Folklore

Sage's Latin name, Salvia, means to save or to heal, and refers to the herb's many healing properties. It is a long-held view that this special plant can heal all ailments. The Romans regarded sage as a holy herb and used it to clean their teeth. They believed it aided memory function, and Romans and the Egyptians used Sage to preserve meat and to help with fertility.

In Pagan times, Sage was used as general medicine. It was an old English practice to eat Sage every day in May as this was thought to grant immortality. Today, Sage is used to stimulate cell renewal and is known to increase blood circulation. It is rich in calcium and vitamin A, both of which are needed for daily cell regeneration. This renewal process is known to minimise and delay the onset of facial aging.

Sage has long been associated with wisdom, with the plant name even applied to those we consider to be wise. Sage was said to have the most potency just before flowering and the ancients apparently used Sage to soothe their nerves.

There was a time when writing the names of the Apostles on Sage leaves was popular, as carrying them with you was thought to bring good fortune. It was said that you should never have a full bed of Sage or it would bring bad luck. It was advised to plant something alongside Sage such as Tomato plants to attract beneficial insects and with other herbs such as Lavender, Lemon Balm, Lemon Thyme, Lovage, Oregano, and Parsley,

Nicholas Culpeper noted the value of Sage for the memory, which is borne out by modern medicine. Sage prevents the breakdown of acetylcholine which the brain needs to store memory.

Nutrition

The herbal component of Sage includes many notable plant-derived chemical compounds, essential oils, minerals, and vitamins that are known to have phenominal disease-preventing, and health-promoting properties.

Sage contains rosmarinic acid which is a potent anti-inflammatory compound that can help reduce swelling and inflammation. It is considered highly beneficial for conditions such as rheumatoid arthritis, fibromyalgia, bursitis, asthma and atherosclerosis. Sage has anti-microbial and anti-bacterial properties and is an excellent natural remedy for fungal, viral and bacterial infections.

A simple Sage infusion (see below) has the ability to provide relief from acidity and to aid the digestion of fatty and hard to digest foods. Sage is known as the thinker’s herb as it has an outstanding ability to enhance attention span, support concentration and improve sensitivity while providing support when dealing with grief and depression.

Sage can help to regulate the menstrual cycle and prevent excessive sweating in woman after menopause. Sage has the ability to neutralise free radicals with significant anti-aging and longevity benefits. It also contains antiseptic properties and is widely found in natural creams, lotions and salves to speed the healing of cuts and wounds and to clear up most skin diseases and infections.

SOURCE: Medical Medium - Sage

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Remedies

Healing Sage Infusion

You will need 3/4 cup dried Garden Sage leaves or 2 handfuls of fresh leaves with optional Raw Honey and Fresh Lemon Juice to taste (and for added nutrients).

1. Place Sage leaves into a large teapot. Pour near-to-the-boil filtered water over the leaves and fill to the top of the pot. Pop on the lid and steep for 2 hours.

2. Pour off the infusion, squeeze out the leaves (to compost). Gently re-heat the infusion on the stove and add Raw Honey and/or Lemon Juice to taste.

3. Pour into a container or glass to sip throughout the day. It works quickly to soothe a raw, inflamed throat and Sage’s antiseptic oils also help to heal infection.

4. This is not for nursing mothers, as Sage infusion is effective for drying up breast milk. In fact, it is often used for that when a woman is ready to stop nursing.

SOURCE: The Power of Making Your Own Sage Remedy - Robin Rose Bennett

Recipes

Butter and Sage Sauce

A browned butter and sage sauce goes perfectly with gnocchi or your favorite pasta.

• 6 tbs x Butter

• 10 x large Sage leaves, finely chopped

• Juice of half a Lemon

• 1/3 cup x grated Parmesan Cheese, plus more to garnish (35 g)

How to make

1. While cooking pasta to serve with your sauce, melt the butter in a non-stick skillet over medium heat.

2. Saute until light golden brown in colour, add the Sage leaves and remove from heat.

3. Add Lemon juice and set aside.

4. Drain the pasta, reserving some of the cooking liquid. Add the pasta to the pan and return to heat.

5. Add a little of the cooking liquid, then the cheese, toss to coat and serve immediately. Garnish with additional parmesan and enjoy!

SOURCE: Elle Republic - Sage: The Holy Herb

I hope you are enjoying this ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this exciting journey of herbal delights and discovery. I hope you enjoy adding Sage to your herbal teas and recipes.

Much love

Sue Xx

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Thyme

A Healing Herb - Rosemary

A Healing Herb - Mint

A Healing Herb - Lemon Balm

A Healing Herb - Lemon Verbena

A Healing Herb - Basil

A Healing Herb - Bay

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A Healing Herb Guide

Bay is the eighth herb to feature in my Healing Herb Guide.

Bay is also known as Sweet Bay, Grecian Laurel or Bay Laurel. It's an evergreen shrub or tree with striking dark green, glossy leaves. With male and female flowers on separate plants, each flower is pale yellow-green, borne in pairs beside a leaf. The leaves are glabrous, meaning they are broad, with an entire (untoothed) margin.

The Bay Tree’s pale yellow flowers blossom in Spring and are wonderful for wildlife and especially loved by bees and butterflies. Berries are round and red, ripening to black in September. the seed within the berry is poisonous. Picking Bay in the wild is not recommended, as all Laurel hedging varieties are highly poisonous.

Bay Leaves have long been used in cooking. They are a key ingredient in the compulsory French seasoning, the Bouquet Garni (see below). Bay Leaves are used to flavour various pickling recipes, as well as savoury dishes that involve simmering a liquid for long enough to bring out the flavour of this delicately fragrant herb.

As with any other herb, remember that fresh is best. Dried green herbs will last for six months to three years, depending on how well they are stored out of direct sunlight. Fading colour is a good sign that the flavour is fading too, so use this as a guide. Store dried herbs away from direct light and the stove as continuous exposure to light, heat and moisture will make them lose their flavour much quicker.

I hope you enjoy discovering the life-giving and healing benefits of Bay - a wonderful addition to any diet with many different recipes for your general good health, relaxation and wellbeing.

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Folklore

The Bay Leaf gets its name from its tree, the Bay Tree, which in turn gets its name from its berries as bay comes from an Old English word meaning berry.

Bay leaves have been used over the ages to dispel negative energy and for its calming properties, a single leaf was placed in the corner of every room for protection. Drought tolerant and aromatic, Bay Leaves were also woven into wreaths or dried and wrapped in incense bundles or in a smudge stick for cleansing.

Bay Laurel was considered to be a symbol of wisdom, both acquired and intuitive. It is believed to derive from the Celtic word laur meaning green and the Latin nobilis signifying noble. Baccalaureate is from the Latin for Laurel Berries, which were given to Greek students of the classical period. It is said that Bay was used as a narcotic and stimulant, and was an important part of the Delphic rites.

The three best known Delphic maxims are: know thyself, nothing in excess, and give surety, bring trouble or give a pledge and trouble is at hand, the latter later interpreted as: trouble attends him who affirms anything in strong terms and confidently.

Apollo’s priestesses chewed Bay leaves before prophesying. And even today, Bay leaves are placed beneath pillows to encourage prescient dreams and wise knowledge to come forth.

SOURCE: Bay: From Legend and Lore to Fragrance and Flavour

Nutrition

Bay Leaves contains many important plant-derived chemical compounds, minerals and vitamins that are essential for optimum health.

With many volatile active components such as a-pinene, ß-pinene, myrcene, limonene, linalool, methyl chavicol, neral, a-terpineol, geranyl acetate, eugenol and chavicol, Bay Leaves provide antiseptic, antioxidant and digestive support and are thought to have anti-cancer properties.

Fresh leaves are a very rich source of vitamin C and powerful natural antioxidants that help remove harmful free radicals from the body. As a rich source of ascorbic acid, Bay Leaves boost immunity and help to speed up wound healing with its antiviral effects. An excellent source of vitamin A which is a natural antioxidant and essential for normal eyesight. It is also required for maintaining mucosa and skin health.

Bay Leaves contain folic acid which is important in DNA synthesis, and when given during the peri-conception period, they can help to prevent neural tube defects in the newborn baby. They also contain niacin, pyridoxine, pantothenic acid and riboflavin which help in enzyme synthesis, nervous system function and regulating body metabolism.

In addition, Bay Leaves contain essential minerals such as copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. Potassium is an important component of cells and body fluids that helps control heart rate and blood pressure. Manganese and copper are used by the body as co-factors for the antioxidant enzyme, superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidase enzymes.

SOURCE: Nutrition and You - 10 Impressive Bay Leaf Nutrition Facts

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Remedies

Bay leaves are warming with a slight peppery taste which is why they are perfect for colder months. The leaves are added to soups and stews to aid digestion and can also be made into a herbal tea for the same purpose (see below).

For colds and flu, the leaves can be used in a steam-inhalation or a Bay-infused Olive Oil can be used as a chest rub for congestion relief. This combines well with Eucalyptus, Rosemary, or Sage, as well as Citrus.

Hair Rinse and Scalp Conditioner

Bay can be used as a natural hair conditioner or hair rinse for added shine and freshness. It is anti-fungal which means it can remove dandruff and soothe scalp conditions. Rosemary can be added to stimulate blood circulation and promote hair growth.

1) Heat a pan of water on low heat.

2) Add a handful of Bay Leaves (dry or fresh) and the same amount of Rosemary.

3) Simmer gently for 10-15 minutes and strain into a glass jar or storay container.

4) Store in the fridge for up to 7 days.

5) Spray the roots and hair, and massage into the scalp. Do this 3 times a week for full benefit.

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Recipes

Bay Leaf Herbal Tea with Cloves and Cinnamon

1) Bring four cups of filtered water to a rolling boil in a small pot.

2) Add 5-6 Bay Leaves, several Cloves and a Cinnamon stick to the hot water.

3) Simmer for about 5-10 minutes.

4) Remove from the heat and cover the pan. Leave the tea to steep while covered for another 5 minutes.

5) Strain and sweeten with Raw Honey to taste before serving.

Fragrant Roast Tomatoes with Bay

A delicious and tangy flavour of sweet tomatoes combined with the intense fragrance of Bay.

1. Preheat the oven to 350 degrees F (175 degrees C).

2. Mix 200 mls x Cold-Pressed Virgin Olive Oil, 1 tbsp x Balsamic Vinegar and 1 x Lemon (juice) with a large pinch of Celtic Salt and Ground Pepper

3. Place 20 x Bay Leaves under a grill until slightly blackened. This will happen very quickly so keep an eye on them.

4. Place the Bay Leaves in a food processor with the oil mixture and blend for a good 10 minutes.

5. Add Cherry Vine Tomatoes to the oil and toss to coat before laying out on a roasting dish.

6. Add a clove or two of Garlic to the roasting pan before pouring over some extra oil.

7. Roast for about 30 to 35 minutes until until tender, slightly blistered and caramelised.

Bouquet Garni

This traditional recipe made from fresh herbs includes 3 sprigs of Parsley, 2 sprigs of Thyme and one Bay Leaf.

All you have to do is wrap your bundle of herbs in a single layer of green Leek (outer leaf) and tie fairly securely with string. Add your bundle of herbs to a casserole, roasting dish or any slow cooked dish for the duration of the cooking time, then remove before serving.

Depending on what you are flavouring, add 2 sprigs Rosemary (lamb) or 3 sprigs Marjoram (meat and sausage dishes) or 2 sprigs Tarragon (chicken dishes) or 3 sprigs of Dill (fish). Tie all the herbs together and place in a section of the green part of a Leek to form an envelope around the herbs. Secure in place and its ready to use.

I hope you are enjoying this ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this exciting journey of herbal delights and discovery. I hope you enjoy adding Bay Leaves to your herbal teas and recipes.

Much love

Sue Xx

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Thyme

A Healing Herb - Rosemary

A Healing Herb - Mint

A Healing Herb - Lemon Balm

A Healing Herb - Lemon Verbena

A Healing Herb - Basil

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A Healing Herb Guide

Basil is the seventh herb to feature in my Healing Herb Guide.

Basil is an annual herbaceous plant and member of the Mint family. This beautifully aromatic herb has square stems with leaves that grow on opposite sides. The leaves are rounded, slightly cupped and curve to form at point at the tip.

Sweet Basil has a fragrant, sweet smell with a peppery taste that comes with a hint of Mint. Larger leaves have a more pronounced flavour and a mild spiciness. The taste and potency of Basil will depend on the variety, some of which have undertones of citrus or other spices.

There are 60 different types of Basil, each with its own distinctive flavour. The most widely used variety is Genovese Basil. Others include Sweet Basil, Osmin Purple Basil, CInnamon Basil, Lemon Basil, Thai Sweet Basil, Greek Basil, Dark Opal Basil, Christmas Basil, Cardinal Basil, Globe Basil, Holy Basil, African Blue Basil, French Basil, Napoletano Basil, Lime Basil and Green Ruffles Basil.

Basil is an absolute essential in Italian cooking and is used in other types of cuisine including Thai, Indonesian and Vietnamese. It is known for being the main ingredient in traditional pesto and is also a favourite seasoning in tomato-based pasta sauces. As well as being so flavoursome, Basil brings many heath benefits too.

I hope you enjoy discovering the life-giving and healing benefits of Basil - a wonderful addition to any diet with many different recipes for your general good health, relaxation and wellbeing.

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Folklore

Basil is an ancient medicinal plant found in apothecary cupboards worldwide as well as in almost every herbal Materia Medica published now and throughout history. Native to India and Asia, also known as Tulsi or Holy Basil, it is a sacred plant in the Hindu tradition.

Basil was associated with love and death, and is still referred to as the plant of love washed with tears. In Mediterranean ritual, Basil is placed the hands of the dead to protect them on their journey to the otherworld.

In Greece today, Basil is used in certain religious rituals as a symbol of fertility.

In Greek mythology, Basil was used to ward off the look and bite of Basilisk, the King of Serpents. This could be due to Basil being considered a medicinal cure for venomous bites, although it has not been documented as an actual cure for Snake bite.

The Greeks and Romans believed the most potent Basil could only be grown if one sowed the seed while ranting and swearing. This is confirmed by the French as Semer le Baslic (sowing basil) means to rant. The Victorian language of flowers has two meaning for Basil where Common Basil signifies ill-feelings and Sweet Basil conveys the sender's best wishes.

Nutrition

Basil is a herbal antibiotic, antiseptic, carminative and appetiser being of particular benefit to the stomach during digestion. Basil provides immediate relief from gas, stomach cramps and nausea. It also has powerful anti-inflammatory properties.

Basil is highly antibacterial and antiviral making it effective against bacterial infections, intestinal parasites, colds, flu, mono, shingles and herpes. It provides a rich source of magnesium which relaxes muscles and blood vessels and supports cardiovascular health.

The essential oil of Basil contains eugenol which helps to decrease swelling in joints and tissues, providing relief from arthritis and fibromyalgia. Basil’s fungicidal properties help to heal wounds, skin rashes, warts and insect bites using a homemade compress (see below).

Consider making fresh Basil a staple in your diet by adding regularly to salads, homemade pesto, guacamole, green smoothies and even fruits like Strawberries and Bananas, the health properties are not to be missed.

Source: Medical Medium - Basil

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Remedies

Basil Anti-Fungal Compress

A simple compress made from fresh Basil leaves can be used to heal wounds, skin rashes, warts and insect bites.

• Crush fresh Basil leaves in a small amount of Organic Raw Virgin Coconut Oil.

• Apply to the skin and wrap with a fresh bandage daily.

Basil Purification Spray

A simple spray that can be used to clean objects and surfaces in the home and work environment.

• Add a roughly cut Lemon with a handful of fresh Basil to a pan of water.

• Simmer gently for 15-20 minutes.

• When cool, add to a spray bottle to use on general objects and surfaces.

Basil All-Purpose Home Cleaner

Basil contains essential oils with strong antimicrobial properties, making it effective against bacteria and fungi. It can also be used as an insect repellent. The citric acid in Lemons is antibacterial and antiseptic which means it can kill bacteria, remove mould and mildew and even, if done properly, remove rust. The oils in the peel (or rinds) of the Lemon help to cut through grease and staining, leaving objects and surfaces clean and shining. Vinegar makes an excellent replacement for all purpose surface cleaners as it naturally disinfects and polishes. You will need:

• 2 large jars with lids

• Rinds of 4-6 Lemons

• 8-10 sprigs of Basil

• 2 litres distilled White Vinegar

1. Place the Lemon rinds and Basil into the jars, then add Vinegar to fill the jars.

2. Close the jars and shake well. Store out of direct sunlight.

3. Allow to infuse for at least 2 weeks and up to 4 weeks before using. The longer it infuses the better!

4. Strain and place into a spray bottle to use.

5. The strained mixture will last for about 6 months.

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Recipes

Mediterranean Power Snack Sensation

This Mediterranean style snack packs a punch when it comes to flavour and healthy goodness. It's the perfect topping for crackers, bread or toast and can be used as a side salad. The delicious flavour will take your mind to a warm terrace overlooking the sea in the heat of the hot Mediterranean sun. Easy to make, tasty to enjoy and fabulous to share!

Zesty Basil Vinaigrette

For this recipe, all you need to do is put the following ingredients into a blender and blend.

1 large Shallot, 1 large clove of Garlic, juice of a whole Lime, 2 tbsp White Wine Vinegar, ½ cup Cold Pressed Extra Virgin Olive Oil, 2 cups of fresh Basil leaves, ½ tsp Celtic Salt, Ground Black Pepper (to taste) and ½ tsp of Red Pepper Flakes (optional).

To retain a fresh bright green colour, blanch your Basil leaves before blending. (see below)

COMING SOON!

Blanching Basil

Basil, whether in homemade pesto or other sauces, can quickly turn into a dingy green colour and lose it's vibrant green colour when blended.

This happens because of oxidation which occurs when it is exposed to the air. To retain the vibrant green Basil colour in vinaigrettes, pestos and other sauces, blanch your Basil leaves first as this kills off the decomposing enzymes that take away the green colour.

• Prepare a pot of boiling water and a bowl filled with ice and water.

• Place the Basil leaves into the boiling water for 5 to 10 seconds, then quickly transfer to the ice bath with a slotted spoon or a pair of tongs.

• Before use, remove excess moisture gently using some paper towels.

I hope you are enjoying this ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this exciting journey of herbal delights and discovery. I hope you enjoy adding Basil to your herbal teas and recipes.

Much love

Sue Xx

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Thyme

A Healing Herb - Rosemary

A Healing Herb - Mint

A Healing Herb - Lemon Balm

A Healing Herb - Lemon Verbena

Buy me a coffee

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On a moorland path,

Where wild winds blow,

The air is fresh,

The sky is blue,

Hear me Mother Earth,

As I sing with you.

Humming my tune,

Nature comes to life,

Every blade of grass,

Every bird in flight,

A symphony of hues,

Lifts my heart.

I sing up my song,

In tune, as I walk,

For the granite rocks,

For the roots in the soil,

In the here and the now,

In the yǐn, yàng and dǎo.

Dreamtime Dreaming,

Or memory codes,

Woven by Aborigines,

Mythical stories of old,

Unite us with the land,

In rhythm with our soul.

I hope you enjoy singing up your song for Mother Earth. Thank you for being here and for loving Nature.

I look forward to seeing you again soon.

Much love

Sue Xx

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Nature always lives in the moment with no distractions and no other option but to be what it is meant to be at any given time. Nature grows and evolves on a continuum that moves perpetually forward in harmony with the cycles of the seasons.

There is so much we can learn from Mother Nature's beautiful expression of forward moving motion - in birth, growth, decomposition and evolution. Every living thing (or being) is designed to thrive in its natural environment where it slips into the same ease of flow that makes each moment a beginning full of promise and every ending a prerequisite for change or for creating something new.

This means that for Nature, there is no conscious recollection of the past and no deliberation about the future, there is only what needs to be done in the present moment. However, this does not mean that creatures, birds and animals do not have any sense of what has gone before or what might lay ahead.

A report, Do Animals Live In the Present, published in the Applied Animal Behaviour Science Journal in 2008, concludes: There is no doubt that many types of animals live in the present to an extent which is hard for a human being to conceive. But, even so, many animals not only remember the past but fear the future, at least to some degree.

Due to continuing research on animal consciousness, we know now that an increasing amount of mammals and birds use their brain to think things through rather than relying purely on hard-wired instinct to respond in this world.

Either way, in the animal world, there is only what needs to be done now where past experience informs the action and provides guidance in terms of what to avoid, when to hide, when to run away, when to defend or attack, where to find things, how to do things, what to eat, where to find water, and so on.

The nature of beginning

Beginning is described in the dictionary as the point in time or space at which something begins or the first part or earliest stage of something or the background or origins of a person or organisation.

These subtle nuances describe a beginning as marking a particular moment or phase in time or for stating when something was first originated. The standard definition does not consider the possibility that every moment in time is - by definition - a new beginning, as in each moment we are stepping into a moment that did not exist before.

Experiencing life as a continuous flow of beginnings is not easy for human beings when we are constantly afflicted with unconscious thoughts that keep going over the past or keep us in a state of fear about what might happen in the future.

This is where the Buddhist tradition of developing a Beginner’s Mind can be very helpful. It is a practice known as Shoshin which I mentioned in a previous post - The Nature of Curiosity. It is where being curious engenders a natural state of being open and accepting towards ourselves and others.

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The nature of beginner's mind

This inspired me to read a book about the teachings of Shunryū Suzuki [1904-1971] which are recorded in Zen Mind, Beginner's Mind. Shunryū Suzuki was recognised as a founding father of Zen in America. He was also known as Suzuki-Rōshi, the latter title described in the Encyclopedia of Buddhism as old teacher or old master which is the honorific title of a senior Buddhist teacher or monk in Japanese Buddhism.

I have summarised the concept of acquiring a Zen Mind or Beginner's Mind in my review of this beautiful book where we are introduced to an ideal state of being where the mind is empty, free of the habits of the expert, ready to accept, to doubt and open to all possibilities.

It centres around the practice of Zazen Meditation or Sitting Meditation where the aim is to let go of judgemenal thoughts and distractions, and to allow any sensations or feelings that arise to pass by thus deepening our insight into the true nature of our being.

This is the starting point for cultivating a mind that can see things as they are in the reality of the present moment. It is an ancient way of teaching as it relates to everyday life where students teach themselves about the nature of their true self.

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The nature of daily practice

Often, what we perceive to be an obstacle to becoming self aware and connecting with our inner place of calm in any eventuality is hard work. We are quick to assume that challenges are beyond us or that things that happen to us are someone or something else's fault. This can make us reluctant to learn new things or make the effort to learn more about ourselves.

It takes daily practice to still the mind and to be able to do this when we are in the midst of a problem. It is even harder to adopt a Beginner's Mind as a way of life but it can be done. Suzuki-Rōshi teaches us that the best way to relieve mental suffering is to sit in Zazen as no other activity can appease suffering in the same way. He says: When you feel disagreeable, it is better for you to sit. There is no other way to accept your problem and work on it.

As with most things that require hard work to accomplish, cultivating a Beginner's Mind brings unfathomable rewards. When our minds are clear, we are able to access profound levels of understanding and knowledge (about ourselves and the situations we find ourselves in) that are otherwise unavailable to us. Whether we think we have problems or not depends to a large degree on our understanding and attitude towards our true nature and towards life itself.

Guidance on these indepth aspects of self-awareness is provided in Zen Mind, Beginner's Mind which I highly recommend as a starting point or as a means to enhance your meditative experience and spiritual understanding.

Taking the first step

We make progress by taking the first step and by focusing our attention on one thing at a time. Only then can we full enjoy and appreciate the benefits of living in the present moment and experiencing life through the eyes of a beginner (and our inner child) where life is full of wonder and where our true freedom lies.

Keep trying new things and revisit things you thought you already knew. Life is an unfolding journey of discovery and when we treat it this way, we can learn to experience the joy of beginning in every moment and at the beginning of each new day.

Much love

Sue Xx

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Zen Mind, Beginner's Mind is not a book about the philosophy of Buddhism, it is a guide to the practice of Zen, Zen life and the attitudes and understanding that make Zen practice possible. The purpose of all Zen teaching is to make us wonder about our mind and being as an expression of our true nature, and how to realise our Zen Mind.

First written in 1970, this book is a record of the remarkable and spirited teachings of Shunryū Suzuki [1904-1971] who was recognised as a founding father of Zen in America. Initiated and edited by two of his close disciples, this book faithfully relates the deeper meaning of Suzuki Rōshi's teachings accrued over a twelve year period at the San Francisco Zen Centre and the Tassajara Zen Mountain Centre in Los Padres National Forest.

Zen Mind is the practice of Beginner's Mind where the mind is empty, free of the habits of the expert, ready to accept, to doubt and open to all possibilities. It's about cultivating a mind that can see things as they are in the reality of the present moment. It is an ancient way of teaching as it relates to everyday life whereby the student teaches themself about the nature of their true self.

Zen Mind, Beginner's Mind is divided into three sections that emphasise Right Practice (body), Right Attitude (feeling) and Right Understanding (mind). It centres around the practice of Zazen or sitting meditation where the aim is to let go of judgement and goals and allow any sensations and thoughts that arise to pass by thus deepening our insight into the true nature of our being.

Shunryū Suzuki was a Rōshi which is a title given to old masters of Zen Buddhism. His life represented the Soto Way, a down-to-earth practice of self awareness that resulted in an extraordinary quality of life lived in the reality of the present. This was evident in the personality of Suzuki Rōshi which was described as being full of buoyancy, vigour, straightforwardness, simplicity, humility, serenity, joyousness, uncanny perspicacity and unfathomable compassion.

Cultivate a beginner's mind

In Japan there is phrase shoshin which means Beginner's Mind. This is the practice of keeping the mind pure and free from dualism which assumes a universe where there are only two contrasting, mutually exclusive choices or realities such as good/bad or positive/negative.

A pure mind is referred to as a boundless original mind that includes everything within itself, meaning it is always rich and sufficient within itself. It is a self-sufficient state of mind that requires cultivating an empty mind without closing the mind so that we are always ready for anything and open to everything that comes our way.

It means learning not to discriminate and not to long for things or want to attain them which can lead to violating our moral precepts with self-centred thoughts and actions that limit our vast potential. The key is to obtain perfect calmness by letting thoughts and feelings come and go without paying them any attention.

It requires daily practice to be able to still the mind, especially when we are in the midst of a problem. Shunryū teaches us that the best way to relieve mental suffering is to sit in Zazen as no other activity can appease suffering in the same way. He says: When you feel disagreeable it is better for you to sit. There is no other way to accept your problem and work on it.

Obtain the right state of mind

There is a special reason why the lotus position is adopted in Zazan meditation where your left foot is on your right thigh, and your right foot is on your left thigh. The position expresses the oneness of duality where the right leg and the left leg have become one.

Shunryū says: This is the most important teaching: not two, and not one. Our body and mind are not two and not one ... Our body and mind are both two and one. This is the same in life as our life is not only plural, but also singular. Each one of us is both dependent and independent.

The most important thing in Zazen posture is to keep your spine straight. Your ears and your shoulders should be on one line with shoulders relaxed and the chin pulled in. Your hands should form the cosmic mundra with your left hand on top of your right, middle joints of your middle fingers together and thumbs touching lightly together. Hands should be held against your body, with thumbs at the height of your navel.

If you imagine you are holding an egg gently under each arm and you are supporting the sky with your head, this is the key point of Buddhism and to take this posture itself is the purpose of your practice.If you slump, you will lose your self suggesting your mind is wandering, taking you out of your body.

The key is to try to always keep this posture during all activities as the state of mind that exists when you adopt the right posture is itself enlightenment.

Concentrate on your breath

Being aware of our breathing is an important part of Zazen meditation as when we inhale, the air comes into the inner world and when we exhale, the air goes out to the outer world. Both worlds are limitless as there is just one whole world.

Shunryū teaches us to think of our throat as a swinging door with air passing in and out as we breathe. All that exists is the movement of the breath and being aware of the movement means you are aware of your universal nature in the form of you.

When you practice Zazen meditation, there is no idea of time or space. You are simply sitting and being aware of the universal activity, the door opening in one direction and then the next. This is so important because we are usually one-sided in our dualistic understanding of life (you and I, this and that, good and bad) when you and I are just swinging doors.

In life itself, time and space are one where you may say: I must do something this afternoon but in reality there is no 'this afternoon' - we do things one after the other. When we become a swinging door, we are purely independent of, and at the same time, dependent on everything.

Be prepared to bow

Bowing is a very serious practice as it means we are giving up ourselves. This is different from bowing to pay respect to something which is more worthy of respect than ourselves because when you forget all your dualistic ideas, everything becomes your teacher, and everything can be the object of worship.

The key is to accept everything as it is because when you are just yourself, you bow to yourself in its true sense, and you are at one with everything. As Shunryū says: Only when you are you yourself can you bow to everything in its true self.

Bowing helps to eliminate our self-centred ideas which are difficult to get rid of. The result is not the point; it is the effort to improve ourselves which is so valuable and there is no end to this practice.

Adopt right attitude and right understanding

Spending so much time explaining the practical aspects of Right Practice has left little room to cover the remaining sections on Right Attitude and Right Understanding which are of course equally as important as the first section on Right Practice.

This is because being specific about the aspects of sitting, posture, breathing and bowing, provides the basis for getting started in the right way which I hope is helpful.

Right Attitude includes things like repetition, right effort, no trace, mistakes in practice, limiting your activity, studying yourself, constancy and communication. Right Understanding includes things like tradition, transiency, the quality of being, naturalness, calmness and experience not philosophy.

These are all the things we need to take on board if we are to acquire true self awareness and the ability to find our inner place of calm in any eventuality. I hope you enjoy discovering the gentle and wise nature of Suzuki Rōshi's teachings which resonate with the joy of insight from the first to the last page.

Much love

Sue Xx

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Zen Mind, Beginner's Mind - Informal talks on Zen meditation and practice by Shunryū Suzuki

If you click on the link above you can purchase this beautiful book from my affiliate bookshop in support of independent sellers and bookshops. Spiral Leaf may earn a small commission on purchases at no extra cost to you!

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A Healing Herb Guide

Lemon Verbena is the sixth herb to feature in my Healing Herb Guide.

Lemon Verbena (or Vervain), is one of the most strongly scented and intense of the lemon scented plants. It's delicious and strong lemony flavour comes with a hint of Ginger which is why it is often used as a flavouring in baking. Perfect when combined with Summer fruits such as Watermelon or Peaches, it adds a subtle flavour when used in stuffings or roast dishes, and makes a fine lemony addition (when grinded) in cream toppings and custard.

This hardy herb has narrow, bright green leaves with a rough texture. It grows quickly from branches rising from the base of the plant in elegant curves. Snipping back keeps the plant more compact and bushier, bringing you a healthy harvest through the warmer months that can be used fresh or dried for storage. Grown inside or outside with tiny white flowers that appear in clusters in June.

Lemon Verbena is also known as the Enchanter's Herb for its magical qualities. It was used in spiritual practices by the ancient Egyptians, Greeks, Romans and pagan Druids.

I hope you enjoy discovering the life-giving and healing benefits of Lemon Verbena - a wonderful addition to any diet with many different recipes for your general good health, relaxation and wellbeing.

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Folklore

Lemon Verbena has been cultivated in Europe since the 17th century.

Native to the Andes Mountains in South America, it has been used as an ingredient for cooking and medicine since ancient times. The Inca boiled the leafy stems to make a medicinal tea as a trusted botanical for reducing fevers and treating a variety of digestive disorders (see below). In Argentina, Lemon Verbena tea is used as an antidote for the bites of poisonous animals.

In Pagan times, Lemon Verbena was placed under one’s pillow to keep away bad dreams. It was a traditional herb used for bringing luck as it was said to convert misfortune to good luck. It was also used for cleansing, protecting, uncrossing and for attracting love. It was also used as a strengthening herb, adding potency to anything to which it is added for a positive effect.

Lemon Verbena is yet another cleansing and protecting herb that crosses over into a natural pest repellent. It can be grown and used to keep mosquitoes away due to its strong, lemony aroma covering up the human scent detected by female mosquitoes.

In herbal lore, Lemon Verbena symbolises romance and sensitivity, and was used to transmit messages between lovers.

Nutrition

Lemon verbena is highly beneficial for any stress related disorders due to its calming properties. It also a mild antiseptic with anti-inflammatory, expectorant and powerful anti-fungal properties. Lemon Verbena is particularly good for the nervous system as it helps to relax the nerves and muscles, calm the mind, alleviate depression, ease anxiety and provide a general overall feeling of peace.

Lemon Verbena is effective at clearning the lungs and sinus passages and can help to provide relief from the symptoms of colds, coughs, flu, asthma, and sinus and respiratory infections. It is also helpful in reducing fever in the body and helping women to help regulate their menstrual cycle and reduce the pre-menstrual symptoms.

Lemon Verbena contains hastatosides and verbenalin. These are volatile oils known as monoterpenoids. They can help to relieve insomnia by activating the GABA system. GABA is a brain chemical that switches off the transmission of nerve signals, helping to calm the mind and nervous system in readiness for sleep.

One of the main chemical components of Lemon Verbena is called verbascoside which is responsible for many of its health benefits. This powerfully anti-inflammatory compound has been studied in conjunction with omega 3 as an alternative treatment for joint pain.

Lemon Verbena provides a rich source of vitamin C and has a variety of health benefits. It is known to lower oxidative stress, enhance sleep and help with weight reduction as it has been shown to burn fat, break down cellulite and regulate the metabolism.

Further information: Medical Medium - Lemon Verbena

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Remedies

Lemon Verbena's healing properties bring health benefits to the skin. The leaves can be applied as a topical poultice where its astringent and anti-inflammatory properties can help in healing varicose veins, acne, boils and external hemorrhoids.

To make a poultice, take a handful of Lemon Verbena, chop them into small pieces on a cutting board and transfer to a mortar and pestle to crush to a pulp. As you chop and mash or blend, the herbs will release their natural juices so that the leaves become softer. Spread the crushed herbs onto the desired area of the skin or wrap the area with a layer of gauze or muslin to hold the paste in place. You can also apply a layer of plastic wrap to the outside of the finished poultice to prevent the juices from leaking.

Lemon Verbena Potpourri is another way to enjoy the fresh fragrance of Lemon Verbena in the home. Mix together the dried peel of 1 x Lemon, 2 x cups dried Lemon Verbena leaves, 1 x cup dried Chamomile flowers, 1 x Cinnamon stick and 2 to 3 drops of Lemon Verbena Essential Oil.

Place in a bowl to scent the room (cover when not in use to retain the scent) or place in a drawstring bag to hang in your wardrobe.

Lemon Verbena Essential Oil can also be added to natural Jojoba Oil or Cocoa Butter to nourish the skin. A few drops can be made into an aromatic hydrosol that creates a light mist to refresh the face and skin with its antibacterial and astringent properties.

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Recipes

Lemon Verbena and Mint Herbal Tea

Fresh (or dried) Lemon Verbena combined with Mint makes a deliciously refreshing healing herbal tea. This herbal tea works as detoxifier, cleansing the body and boosting immunity. The combination of lemon and mint also very useful in helping to relieve headaches, nausea, diarrhea and vomiting.

Ideally, steep a good handful of fresh Lemon Verbena (or half to one teaspoon of the dried herb) and some fresh Mint leaves in hot filtered water for at least 10 minutes or soak overnight in a pitcher of filtered water to sip throughout the following day.

Add organic Raw Honey and fresh Lemon juice for added nutrients, sweetness and flavour.

Lemon Verbena Sponge Cake

Add 3 tablespoons of finely chopped fresh Lemon Verbena to any light sponge cake mixture for a moist and tender cake with a deliciously tangy lemon and fresh floral flavour.

COMING SOON!

I hope you are enjoying this ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this exciting journey of herbal delights and discovery. I hope you enjoy adding Lemon Verbena to your herbal teas and other recipes and remedies.

Lots more to come and I look forward to seeing you again soon.

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Thyme

A Healing Herb - Rosemary

A Healing Herb - Mint

A Healing Herb - Lemon Balm

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A Healing Herb Guide

Lemon Balm is the fifth herb to feature in my new Healing Herb Guide.

Lemon balm is a bushy herbaceous perennial with wrinkled toothed leaves that are roughly heart-shaped or oval and borne in pairs along square stems. The leaves can be smooth covered with shoft downy hair.

Lemon Balm is a joy to grow as a powerhouse herb containing antiviral tannins and eugenol, which help to calm muscle spasms, numb tissues, kill bacteria, boost immunity and promote good sleep health.

In times past, Lemon Balm was strewn in churches as a sign of devotion and respect. Its association with wisdom, cleanliness and abundance has transcended time, making it a plant with profound symbolic value.

I hope you enjoy discovering the life-giving and healing benefits of Lemon Balm as part of a healthy diet for your good health and wellbeing.

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Folklore

Lemon Balm appears in magical workings for uplifting the mood, healing and attracting love. It makes a gentle and compassionate partner as simply growing and tending Lemon Balm brings healing and love being placed under the rulership of Venus.

Lemon balm thrives in poor soil in both sun or shade. The whole plant is covered in a soft down and when the foliage is touched, even when it is just emerging in Spring, it bursts with an abundance of the sweet lemon fragrance it is famous for.

The flowers are a magnet for bees as reflected in its name, ‘Melissa OIfficinalis’ which comes from the Greek word ‘Melissa‘, which literally means ‘bee‘.

According to Nicholas Culpeper: It is an herb of Jupiter, and under Cancer, and strengthens Nature much in all its actions. Let a syrup made of the juice of it and sugar be kept in every gentlewoman’s house, to relieve the weak stomachs and sick bodies of their poor sickly neighbours: as also the herb kept dry in the house, that so with other convenient simples, you may make it into an electuary with honey.

Nutrition

Lemon balm helps countless health problems making a high contribution to almost every part of the body. It is extremely high in trace minerals such as boron, manganese, copper, chromium, molybdenum, selenium and iron with large amounts of the macromineral silica.

Lemon balm is a B12-conserving herb—which means it monitors stores of this vitamin and keeps your body from using it all up. It is anti-parasitic, antiviral and antibacterial throughout the body, helping to fight the Epstein-Barr virus, shingles and other herpetic bugs such as HHV-6, which are behind countless chronic illnesses, symptoms, and conditions. It is an amazing herb for tonsillitisn which is inflammation caused by strep bacteria.

Lemon balm detoxifies the liver, spleen and kidneys, and helps reduce bladder inflammation, which makes it a star for helping to alleviate interstitial cystitis and urinary tract infections (UTIs).

SOURCE: Medical Medium - Lemon Balm

Lemon Balm is a good source of vitamin C and contains smaller amounts of vitamins A, E, and K. It provides several minerals including calcium, iron, magnesium, manganese, phosphorus, potassium and zinc.

Lemon balm contains various phytochemicals including volatile oils such as citronellal, citral and geraniol which contribute to its characteristic aroma and general health benefits.

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Remedies

Many people enjoy using Lemon Balm in herbal tea (see below), as an Essential Oil in a carrier such as Jojoba Oil and in aromatherapy to achieve a sense of calm.

Lemon Balm gently supports digestive health and is used to alleviate symptoms of indigestion, bloating, gas and stomach discomfort while gently stimulating the appetite and aiding digestion.

Lemon Balm has antiviral properties with certain compounds that have shown activity against viruses, particularly Herpes Simplex which is responsible for cold sores.

• Infuse lemon balm in the home to lift the mood of those with psychological stress

• Add lemon balm to floor washes to help cleanse rooms after illness or upheaval

• Drink Lemon Balm tea during a sleepless night to bring on drowsiness

• Ideal for children with insomnia in a herbal tea with a combined dose of Valerian and Lemon Balm

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Recipes

LEMON BALM HERBAL TEA

Bring 1 pint of filtered water to the boil with Lemon Balm and infuse for fifteen minutes. Infuse one ounce of Lemon Balm for every pint of water.

Add raw honey and lemon peel (or juice), allow to cool, strain and to drink straight away or store in the fridge.

This simple herbal tea helps to relieve stress, lower anxiety, reduce nervousness and induce relaxation before sleep. Lemon Balm extract helps to lift the mood and increase attention when taken during the day.

SLEEP TIME HERBAL SYRUP

Place 1 x cup Lemon Balm leaves into a small pot and add enough filtered water to just cover the leaves.

Simmer gently until the liquid is reduced in half. Strain out and compost the leaves.

While still quite warm, measure out about 1/2 cup of the concentrated tea and stir 1/4 cup raw honey into it. Add more honey to taste, if you wish.

Store in the refrigerator for about 3 days.

Dose by the spoonful at night to help calm and relax. (Honey should not be used with children under 1 year old.)

Note: Make larger or smaller batches – keeping a ratio of about 2 parts lemon balm infusion to 1 part honey.

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A growing collection

I hope you enjoyed the fifth in an ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this journey of herbal delights and discovery. I hope it will become a helpful resource that you can rely on for well-researched and well-tested information - and as a starting point for further learning.

I look forward to seeing you again soon.

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Thyme

A Healing Herb - Rosemary

A Healing Herb - Mint

A Healing Herb - Lemon Verbena

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A Healing Herb Guide

Mint is the fourth herb to feature in my new Healing Herb Guide.

Mints are aromatic, almost exclusively perennial herbs. They have wide-spreading underground and overground stolons (or root runners) and strong, upright, square-shaped, branching stems. The fragrance of Mint is quite heavenly and is the essence of freshness. Cool, breezy and clean, Mint mingles in our fragrances for a pop of peppery energy and lives on like a breath of fresh air.

The scent of Peppermint in particular stimulates our Olfactory System, allowing the brain to release chemicals to make us feel relaxed. For this reason, Peppermint Oil is often used to treat stress, anxiety and restlessness.

Common types of Mint include Spearmint with its distinctive fresh taste used in toothpaste and for cooking, and Peppermint which is used medicinally ro relieve digestive issues, colds, bacterial infections and nausea. Peppermint Oil is applied to the skin in a carrier such as Jojoba Oil to treat headaches, muscle aches, joint pain and skin irritation.

There are over 7,500 varieties of Mint due to it being a species that regularly hybridises, naturally creating different species. It has been bred intensely to bring out certain traits, and imbue the plant with specific flavours.

Wild Mint is a native perennial plant of the British Isles that can be found growing on farmland, woodland margins and waste ground. It is a tall, hairy, branched plant with oppositely-paired oval leaves.

Mint was used to bring unity to gatherings in Pagan times and for undoing magic, breaking hexes, curses and spells, and for unwinding oneself from a tricky situation or a commitment unwittingly made.

I hope you enjoy discovering the life-giving and healing benefits of Mint as part of a healthy diet for your good health and wellbeing.

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Folklore

Mint is one of the easiest herbs to grow, and will in fact take over your garden if not kept carefully contained. Fortunately, it’s also one of the most versatile edible plants in our repertoire, with uses that range from the ritual to the medicinal, as well as playing a key role in cuisines around the world.

Mint was often used to scent banqueting and dining rooms in Egypt, Greece and Rome, where it was believed to lift the spirits and reduce aggression as well as provide a generally hospitable atmosphere for guests.

This sacred healing herb has been used for centuries in traditional medicine including human and veterinary medicine, as insecticides or insect repellents, and as antifungal or antibacterial protection for crop plants.

Nutrition

Spearmint is a sweet, mild herb packed with vitamins, minerals and antioxidants including vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium.

Spearmint in particular is wonderful for digestive ailments such as nausea, indigestion, ulcers, halitosis and flatulence. It provides relief from headaches, sinus congestion, sore throats, fatigue, stress and anxiety.

Spearmint helps to promote blood circulation and improves metabolism making it an excellent choice for cleansing and weight loss. Spearmint supports respiratory issues such as bronchitis, asthma and respiratory inflammation.

All mints have medicinal, culinary and cosmetic properties that relax and cleanse the body, invigorate and sharpen the brain's function and clean and refresh the skin.

SOURCE: Medical Medium - Spearmint

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Remedies

Mint is a source of menthol which is a cooling and relaxing agent providing relief from discomfort from skin burns and irritations. This makes it useful for relieving respiratory difficulties.

Mint is good at relaxing the muscles in your body which is why it is used to treat stomach and chest pains. Most notably, it has been used to treat Irritable Bowel Syndrome because it relaxes the muscles of the digestive tract.

Peppermint Oil has been known to alleviate IBS symptoms as the menthol properties relax muscles in the digestive system. In turn, this helps to improve digestion and reduce stomach pain.

A simple Mint Tea (see below) can provide relief and boost brain function. Enjoy this as a post-meal treat to aid digestion, in the afternoon to boost your energy levels or before bed to help you relax.

Eating fresh or dried leaves is an excellent way to treat bad breath while inhaling essential oils in steam (a few drops added to hot water) helps to improve brain function and cold symptoms.

Peppermint Essential Oil provides a refreshing and cooling sensation when mixed with Jojoba Oil and applied to the skin. It makes an excellent choice for an invigorating and refreshing massage blend. The cool aroma of peppermint helps to uplift the senses and promote relaxation.

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Recipes

Mint Herbal Tea

Fresh (or dried) Mint (any kind) makes a powerful healing herbal tea and a perfect refresher for clarity and focus.

Ideally, steep a handful of fresh sprigs in hot filtered water for at least 10 minutes or soak overnight in a pitcher of filtered water to sip throughout the day.

Add organic Raw Honey and fresh Lemon juice for added nutrients, sweetness and flavour.

Linguine with Peas and Mint Pesto

A fresh-flavoured pasta dish which is super quick and easy to make. The perfect treat to bring together with fresh ingredients and nutritious Pine Nuts that add a welcome crunch to the dish.

COMING SOON!

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A growing collection

I hope you enjoyed the fourth in an ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this journey of herbal delights and discovery. I hope it will become a helpful resource that you can rely on for well-researched and tested information - and as a starting point for further learning.

I look forward to seeing you again soon.

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Thyme

A Healing Herb - Rosemary

A Healing Herb - Lemon Balm

A Healing Herb - Lemon Verbena

Buy me a coffee

Make a Pledge

Stay up-to-date

As a free subscriber you never miss an update with every new post sent directly to your email inbox. For a non-spam, ad-free reading experience with audio and community features, try the Substack app.

Spirit of the deep, in a salty, saline world,

Propelling through water, in powerful, graceful curves,

A skeletal body built for speed and motion, honoured and revered,

Intelligence with a gentle nature, beautiful, mysterious Whale.

The Māori, close friends of the Ika Moana,

Guardians of Ancestors’ canoeing to Aotearoa, (ahr-tea-roa)

Gods of the land of the Long White Cloud; in the Pacific Ocean,

Swimming with the Waka, guiding the way to safety, as in legend.

The Orcas, Killer Whales, Guardians of the Sea,

Protecting those who travel far, to lead them home again,

Some stay faithful to their Pods their lifetime through,

Each raising their Calfs with care, as other mammals do.

Whales remind Dreamers to explore their depths of Self,

To connect with inner feelings, to dive deep and delve,

To know we are all safe in a sea of consciousness and love,

In unity with all that is, where all our living souls dwell.

Like us, Whales thrive on water with salt electrolytes,

As kidneys filter and retain the fluids needed for life,

Whales eat foods for extra salt and nutrients therein,

To maintain an inner balance, as with every living being.

Whales roam expansive oceans, masters of the Sea,

Singing out in complex sounds, a haunting harmony,

Breathing air above, from the deepest depths below,

Connecting Earth and Universe, in one eternal flow.

I hope you enjoy thinking about Whales and all they do for us and this beautiful planet Earth. Thank you for being here and for loving Nature.

I look forward to seeing you again soon.

Much love

Sue Xx

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Kaizen is a compound of two Japanese words that together translate as good change or improvement. It is a process of action-oriented doing rather than results-oriented thinking and was used by the Japanese after World War II as part of a worker-participation initiative called The Toyota Way. The aim was to instill a culture of continuous improvement with a built-in strategy for learning and growing that had everyone's best interests in mind.

Kaizen, The Japanese Method for Transforming Habits One Small Step At A Time is a helpful and beautifully presented book that sets out the core principles of Kaizen and how it can be applied to gradually improve all aspects of life from Health, Work, Finances, Home and Relationships to Habits and Challenges. It concludes with advice on how to deal with stumbling blocks on the journey of making changes for the good.

The author, Sarah Harvey, talks about her experience of discovering Kaizen, its roots and history, how it was used as an organisational theory, and how it is used for personal development, sport and cultural transformation. With artistic images and steps highlighted in coloured boxes thoughout, Kaizen provides a wonderful checklist with tips for reviewing where you are so that you can start to make small changes that will have a big impact over time.

Sarah was living in Tokyo working as a freelancer and publishing consultant when she fell in love with Japanese culture and started to experience the benefits of adopting Kaizen methods. Now living in London, Sarah shares all she has learned to help others transform our habits so that they are working for rather than against us, and that will accommodate life's changes and challenges along the way.

Kaizen for health

The Japanese have a phrase - shinshin ichiny - which means body and mind as one. It describes the process of developing a deep innerconnection with our body, mind and spirituality based on the practice of self-love. It is where negative self-talk is banished and we feel more resilient when challenges come our way.

Using Kaizen for health is about finding time to be by ourselves and enjoy quiet time away from the high tech, low frequencies of the material world. Kaizen is used as a motivator to become our most healthy and vibrant selves by doing things like eating a little better, exercising a little more and spending more time outside in Nature.

Sarah talks about starting with small steps and working towards short-term goals to establish a sense of continuity until new habits are formed. This includes things like preparing for a good night's sleep, meal planning, mindful eating, drinking water throughout the day, breathing deeply, exercising and establishing pleasant morning and bedtime routines.

Expecting big results too soon causes us to over-exert ourselves and we run out of steam more quickly. Sarah provides guidance on how to incoroprate gradual and beneficial change into our daily lives and how to explore possibilities that give us new ways to improve various aspects of our lifestyle - one step at a time.

Kaizen for creativity

It is a sad truth that we work such long longer hours for more years with less time for creative pursuits, rest and reflection. We need these things to stay productive, alert and motivated over the long term. The less time we book out for proper relaxation, daydreaming and down-time, the more this will have a detremental effect on our creativity, health and general wellbeing.

Feeling tired and drained all the time, weakens our immunity and makes us more susceptible to illness and burning ourselves out. When we don't get enough rest and restorative sleep, our minds become clouded and our bodies automatically go into overdrive to compensate and keep things in balance. This constant state of fight or flight takes away vital energy needed to keep us in a vibrant state of health.

We know by now that depriving ourselves of loving self-care and quality nutrition while bombarding ourselves with unhealthy non-foods, pharmaceuticals, stress and other invisible toxins that cause harm over the course of time, is not going to result in optimum health and fitness. Kaizen provides an ideal way to gradually replace things that are bad for us with natural things that cleanse, sustain and heal our bodies, and keep us in good health.

The Kaizen way

Kaizen is about making changes for the good. It's about adopting the philosophy of continuous improvement when we are open to reviewing our performance, acquiring new skills, learning new things and letting go things that no longer serve us well.

Being mindful of our energy levels, thoughts and behaviours is the only way to identify where beneficial changes need to be made and how best to approach them. We need to be kind to ourselves as well. We live in a culture of fast service, digital convenience and immediate results so it can be hard to slow down and take a longer term perspective.

While Kaizen helps us to up our game by tracking our habits, stepping out of monotonous routines and working out what we need and what might best work for us at any given time, it also reminds us to take a breath, take things steady and enjoy the journey.

Let your natural curiosity lead you so that each day is a new beginning and each moment an opportunity to discover something new on your unfolding journey.

Thank you for being Kaizen and I look forward to seeing you again soon.

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Kaizen - The Japanese Method for Transforming Habits One Step at a Time by Sarah Harvey

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Curiosity is a welcoming attribute that signifies one has an open mind and a genuine desire to discover new things in a spirit of acceptance, surrender and wonderment. Being curious in our everyday lives brings enlightenment, builds trust in oneself and increases confidence in our ability to learn and grow.

Curiosity has not only been essential to our survival from an evolutionary perspective, it is crucial for us to understand who we are and how best to live and grow through our lives. It provides the incentive we need to master the skills, experiences and knowledge we need to realise our dreams and navigate the world around us.

The word curiosity dates back to the Modern Day English word for cure and even further back to the Latin etymon cura which means a sense of care and wanting to know more. This innate desire to seek out new information, experiences and challenges is a fundamental human trait that has driven exploration and discovery throughout history and is the driving force behind continuous learning, life experience and personal growth.

Curiosity leads us to ask pertinent questions, explore new ideas, express our creativity and seek out new life experiences and adventures. Without it, we would have no desire to learn and evolve as individuals. When we feel curious, we feel motivated to discover and understand things that we didn’t know or understand before. When we are genuinely curious, we are more likely to want to try things out, take risks and move ourselves out of our comfort zone.

For these reasons and with the right intentions, curiosity can lead to many positive outcomes such as heightened creativity, successful problem-solving, improved communication, lots of fun and high levels of personal achievement.

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Curiosity and Buddhism

In the Buddhist tradition, the concept of curiosity is encapsulated in the idea of developing a Beginner’s Mind so that we are always in a state of being open, curious and accepting towards ourselves, others and our lives. This is a practice known as Shoshin. It encourages us to lower our expectations and remove preconceived ideas so that we can see things with an open mind, fresh eyes and simple acceptance – just like a beginner.

It is true that those who are the most present and content in life have worked hard to achieve a balance between knowing and not knowing. They have accepted that wisdom is transient amd cumulative, shaped and informed by our entire and ongoing life experience. It means they have accepted that what they knew yesterday might no longer be relevant today or what they thought to be true might no longer true anymore. For these reasons alone, they are forever curious.

Curiosity is the mechanism that helps us to tune into our intuition and ask questions that help us to work things out, to change and grow. Igniting our sense of curiosity means treating every day as a new beginning and every moment as an opportunity to learn. It brings to mind what we need to focus on and what we need to let go. It reminds me of the Serenity Prayer: God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

Our natural curiosity and interest in things as we journey through life drives us to learn the things we need to learn and deal with situations and challenges in a way that helps us to move forward. Curiosity opens the door to new ways of thinking and when we are willing to listen to and explore different ideas, experiences and knowledge, curiosity becomes a means for us to learn from each other.

The practice of Shoshin means being open to embracing our curiosity and being comfortable with not knowing. This is because the state of not knowing is the precursor to knowing something we didn't know before. It is an essential step in our learning journey. There is always so much we can learn which is why not knowing is seen as a strength rather than a weakness. The following metaphor describes this perfectly:

If the cup is already filled with water, then no matter how much water we pour into it, the cup cannot be filled any further. Water will overflow and it will be a waste. If we want the cup to retain or hold water, then we must empty the cup first. In the same way, if our mind is already filled with preoccupations, such as unnecessary rigid notions, opinions, stories, ideas, and the like, then no matter how much we hear, it will be a waste.

To incorporate curiosity into our daily lives there are some simple techniques we can use to encourage a Beginner’s Mind approach to life and living:

• Practice curiosity - open yourself up to seeing and learning more

• Notice your expectations - lower expectations and accept outcomes with curiosity and openness

• Be fully present - take a deep breath to fully experience the moment in the here and now

• Seek newness - awaken the senses by seeing things with a fresh set of eyes, ears and perspectives

Curiosity and Nature

Curiosity plays an important role in our relationship with Nature when we allow ourselves to tap into our innate sense of wonder. Opening ourselves up to new ways of being and actively seeking insights, fuels our curiosity for the natural world and means we are more likely to seek out opportunities to learn and explore new things in all sorts of other ways. In addition to expanding our knowledge and appreciation of the natural world that sustains, delights and entertains us, curiosity enables us to engage with our inner self ever more deeply.

For this to happen, we need to approach Nature with a willingness to experience it and learn more about it. This draws us towards healthy activities such as walking, hiking, camping, gardening and birdwatching. It also encourages us to read books and articles about Nature, to watch videos about Nature and to bring friends and family together for outings. Curiosity also inspires us to attend workshops or simply spend more time observing and appreciating the beauty of natural things.

When we show interest, we motivate ourselves to observe and take in the complexity and beauty of Nature. We feel inspired to delve deeper, tune into each of our senses and feel the interconnectedness of all living things. Being fascinated is energising, and only when we immerse ourselves fully into an experience do we get to enjoy the wonders first-hand.

Curiosity and Nature are a powerful combination creating a synergy that enhances life in a myriad of ways. When we pay attention to Nature - to landscapes that delight, plants that grow, flowers that bloom, birds that sing - our imagination is triggered, our creativity gets a boost and we feel compelled to know more.

Nature is so perfect and magnificent, it inspires us to appreciate the complexity and beauty of the world. It makes us want to look after it so that our sense of awe and wonder is preserved for ourselves and others into the future. It is this sense of awe that brings so much joy, it drives our curiosity, piques our imagination and leads us to a lifelong passion for exploration and discovery.

Curiosity and Health

The physical, mental, spiritual and sensual stimulations and sensations that come from being curious and seeing every moment in life as a new beginning result in untold benefits to our health, happiness and well-being. Here are just a few ways that connecting with Nature while being curious can help to improve our lives:

Boosts creativity

Consciously tuning into Nature naturally stimulates our senses, our creativity and our imagination - all at the same time. It’s a wonderful way to relax and clear the mind so that creativity can take place naturally. Being curious involves discovering, learning and taking in new sights, smells, sounds, textures and sensations. This not only keeps us mentally focused and aware, it’s a fun thing to do too.

Reduces anxiety

Connecting with Nature is well known for reducing stress levels and promoting feelings of calm and relaxation. Make an investment to spend more time in Nature and practice being curious about your surroundings. This gentle and rewarding activity reduces the heartbeat and lowers stress levels which improves our overall well-being.

Increases activity

Ideally, exploring Nature requires going outside to experience the elements and enjoy close contact with fresh air, natural light and the energy of living things. Walking in Nature and looking after a garden are great ways to get some daily exercise, stay active, move the body and keep bones and muscles strong and healthy.

Walking not only improves mental health, it also satisfies curiosity which releases the brain's positive reward chemical known as dopamine. Those ah-ha moments when something suddenly makes sense or when we find the answers to a question, generate good feelings that give us the perfect incentive to keep our curiosity alive.

Enhanced learning

Being curious about the natural world, helps us to learn new things about the environment in which we live and all the animals and creatures that inhabit this beautiful planet Earth with us. Enhancing our knowledge and understanding of the world around us is crucial if we want to create the most harmonious and healthy living environments for ourselves and every other living being.

Curiosity and You

We can read about the importance of curiosity and adventure in Alice in Wonderland. It was written to remind us that we each have an insatiable curiosity that leads us on a journey of self-discovery and growth. It is a clear reminder that our willingness to explore new ideas and experiences helps us to break free from the constraints of everyday life and discover worlds of wonder and possibility.

Curiosity and adventure help us to break free from monotonous routines that are no longer serving us well so that we can find new passions and interests. By being open-minded, meeting new people and doing new things, we expand our horizons and discover new aspects of ourselves.

The best way is to try to maintain a balance of curiosity and adventure with a sense of responsibility and caution. While it is always a good idea to consider potential risks and consequences, we do not want to lose our sense of sponteneity and fun.

Now that so many of us spend the majority of our time indoors, we do well to remember how much this disconnects us from the natural world and our natural rhythm. This can have a detrimental affect as every day we need to stimulate our senses, expose our bodies to daylight, breathe in the fresh air and focus on things that bring us pleasure, reward us and make us feel well.

Mindful walking is an ideal way to spend time outside and cultivate a sense of curiosity and connection with Nature. It helps us to clear the mind and engage in the moment which provides the incentive needed to keep being curious, keep wanting to learn and keep experiencing the joy of life in each given moment.

Stay forever curious and I look forward to seeing you again soon.

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A Healing Herb Guide

Rosemary is the third herb to feature in my new Healing Herb Guide.

Rosemary is a fragrant evergreen herb native to the Mediterranean. It is used as a culinary condiment, an ingredient in perfumes, as a cleanser and for many health benefits. Rosemary is a member of the Mint family just like Oregano, Thyme, Basil and Lavender,.

Rosemary has shapely, leathery leaves that resemble pine needles which have a dark green upper surface and powdery white, hairy underside. The small, pale blue, pink or white flowers grow in clusters of two or three along the branches and provide an important early nectar source for emerging Spring bees, like Bumbles and Masons

I hope you enjoy discovering the life-giving and healing benefits of Rosemary as part of a healthy diet for your good health and wellbeing.

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Folklore

Rosemary is associated with Aphrodite as Greek artwork often depicts the Goddess of Love with images of a plant thought to be Rosemary. This highly valued herb became the subject of many poems and is mentioned in five of Shakespeare’s plays.

For centuries, Rosemary has been dried to make herb bundles that, to this day, are burned to keep harmful and negative energy from making their way into the home. The practice of smudging is used for purification and for creating a sacred space.

Rosemary Wood was once used in Pagan rituals. It was made into an ointment used to purify the hands of priests or to use as an incense. In Medieval times it was used to make talismans against poisoning and was revered as a sacred plant in which Fairies were known to hide or make their home.

Nutrition

Rosemary can be used as an antiseptic, antidepressant, analgesic, antiviral, anti-inflammatory, disinfectant, aphrodisiac and expectorant. It is also used to condition the scalp and skin.

This remarkable herb has earned praise for alleviating nerve-related conditions, boosting the repair system, fighting off infections, aiding respiratory ailments, strengthening digestion and improving circulation.

Rosemary has the ability to stimulate memory, improve concentration and help overcome mental fatigue by increasing the blood flow to the head and brain. It is also known to alleviate depression and sadness and can decrease anxiety brought on by stress.

Rosemary is also high in manganese, an essential nutrient for metabolic health. Manganese helps the body to form blood clots that enable injuries to heal faster. Rosemary also contains carnosic acid, a compound known for its powerful antioxidant cleansing properties.

SOURCE: Medical Medium - Rosemary

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Remedies

Rosemary is a potent and effective herb that has provided a myriad of health benefits through the centuries.

Rosemary Essential Oil is a natural conditioner with the ability to cleanse and nourish the scalp, and to heal, nourish and repair the skin. Make your own skin moisturiser and hair treatment by mixing 1 part x Cold-Pressed Castor Oil, 2 parts x Johoba Oil and several drops of Rosemary Essential Oil.

Rosemary Essential Oil can be added to your bathwater to help your body relax and to clear your mind. It can be used in steam vaporisers to disinfect the air in homes, habitats and work places. Rosemary's cleansing and antimicrobial properties are especially beneficial to ward off colds in the Winter Season.

Fresh or dried, Rosemary makes a powerful and gentle healing Herbal Tea (see below). It is often consumed during the day tas an alternative to tea and coffee, as it improves mental cognition, focus and clarity. It also makes a healthy addition to home cooked meals, roasts and salads.

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Recipes

Rosemary Herbal Tea

Fresh (or dried) Rosemary makes a powerful healing herbal tea and a perfect pick-me-up if you are feeling tired or unable to focus.

Ideally, steep a handful of fresh sprigs in hot filtered water for at least 10 minutes or soak overnight in a pitcher of filtered water to sip throughout the day.

Add organic Raw Honey and fresh Lemon juice for added nutrients, sweetness and flavour.

Rosemary Roasted Vegetables

A delicious main meal or side dish made with carrots, parsnips, beets, potatoes, sweet potatoes, mushrooms, onions and bundles of fresh Rosemary.

COMING SOON!

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A growing collection

I hope you enjoyed the third in an ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this journey of herbal delights and discovery. I hope it will become a helpful resource that you can rely on for well-researched and well-tested information - and as a starting point for further learning.

I look forward to seeing you again soon.

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Thyme

A Healing Herb - Mint

A Healing Herb - Lemon Balm

A Healing Herb - Lemon Verbena

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Stay up-to-date

As a free subscriber you never miss an update with every new post sent directly to your email inbox. For a non-spam, ad-free reading experience with audio and community features, try the Substack app.

A Healing Herb Guide

Thyme is the second herb to feature in my new Healing Herb Guide.

Thyme has an instantly recognisable fragrance that is bright, sweet and earthy with notes of Pepper, Mint, Pine and Eucalyptus. Lemon Thyme has a pronounced citrus flavour and other varieties of Thyme mimic the flavours that they are named after.

Thyme belongs to the Mint family and is a relative to Oregano with similar shaped oval lanceolate leaves with rolled edges. Thyme is a classic garden herb that thrives as well in a pot on a windowsill as it does in a garden flower bed. Thyme is an evergreen herb used for medicinal, cleansing, culinary and ornamental purposes.

I hope you enjoy discovering the life-giving and healing benefits of Thyme as part of a healthy lifestyle and diet for your good health and wellbeing.

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Folklore

Thyme originates from the Mediterranean where it has always been an important addition to the Winter Kitchen when other herbs are less readily available.

Thyme once provided an entrance into the Fairiy Realm. It was the key ingredient in a potion the Fairies made to enable the user to see them, especially when taken during the Summer Solstice on Midsummer's night.

The aromatic scent of Thyme was known for its cleansing properties, both physically and spiritually. It was used to purify the air in homes and places of worship across the land.

Thyme has long been associated with Bees, especially some of the more solitary ones like the Blue Mason Bee. No Bee-friendly garden should be without Thyme which flowers from June through to October.

Nutrition

Thyme provides a rich source of essential vitamins such as A, E, C, K, B-complex and folate. It is also one of the best sources of calcium, iron, manganese, selenium and potassium.

Thyme contains antiseptic, antiviral, antibacterial, carminative, diaphoretic and expectorant properties which support healing throughout the entire body.

Thyme is a good source of pyridoxine which is known to play an important role in manufacturing GABA levels in the brain, aid in regulating sleep patterns, and benefit neurotransmitter function and mental function. GABA is an active ingredient and one of the best natural defenses against stress damage.

SOURCE: Medical Medium - Thyme

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Remedies

Thyme aids digestion by helping to break down fatty foods often eaten more frequently in the colder months when other herbs are not so readily available.

Thyme is a key component of Bouquet Garni which, together with Sage, Bay and Parsley, is tied into bundles to add to casseroles and soups, adding flavour and helping with digestion.

Thyme has strong antiseptic properties and makes a powerful herbal tea (see below) for inner cleansing and easing a sore throat.

Thyme placed under the pillow ensures a restful night’s sleep and burning dried Thyme helps to purify rooms and buildings. Bathing in bathwater infused with Thyme helps to relieve sadness, anxiety and tension.

SOURCE: Herbal Haven - Thyme

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Recipes

Thyme Herbal Tea

Fresh (or dried) Thyme Herbal Tea makes a powerful healing remedy that works as a gentle aid to digestion, especially after a heavy meal.

Ideally, steep a handful of fresh sprigs in hot filtered water for at least 10 minutes or soak overnight in a pitcher of filtered water to sip throughout the following day.

Add organic Raw Honey and fresh Lemon juice

for added nutrients, sweetness and flavour.

Leave a comment

A growing collection

I hope you enjoyed the second in an ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

Thank you for joining me on this journey of herbal delights and discovery. I hope it will become a helpful resource that you can rely on for well-researched and tested information - and as a starting point for further learning.

I look forward to seeing you again soon.

Other Herbs to explore …

A Healing Herb - Parsley

A Healing Herb - Rosemary

A Healing Herb - Mint

A Healing Herb - Lemon Balm

A Healing Herb - Lemon Verbena

Buy me a coffee

Make a Pledge

Stay up-to-date

As a free subscriber you never miss an update with every new post sent directly to your email inbox. For a non-spam, ad-free reading experience with audio and community features, try the Substack app.

A Healing Herb Guide

Parley is the first herb to feature in my new Healing Herb Guide.

This is where I share information and experience I have gathered over the years about herbs of all kinds to include folklore, nutritional value, natural remedies and healthy recipes for you to try and include in your daily health and cleansing routines. This is because herbs are the most efficient way to cleanse our blood and internal organs, and our surroundings, to keep our mind and body in optimum health.

Using herbs to cleanse is a gentle way to rid the body of unwanted toxins that may have been stored away for a long time. This is why we need to reduce and eventually eliminate our intake of highly processed foods that add to our toxic-load including refined sugar, refined salt, wheat, fillers and additives. These mass-produced items are not easy to digest or remove from the body so they build up and clog the system, especially if consumed in quantity or on a daily basis.

Care must be taken if you have not thoroughly cleansed before, with steps taken to ensure this is done safely while gradually transitioning to a more healthy, organic diet with daily exercise and movement included.

New herbs will be added here every month so stay tuned. I hope this builds into a helpful collection to encourage you to enjoy discovering the life-giving and healing benefits of herbs and their many culinary, cosmetic, lifestyle and medicinal uses.

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Folklore

The people of old England had their own set of parables and folklore surrounding Parsley with different regions of England adopting their own versions of its history and folklore.

In Devon, it was believed that anyone who transplanted Parsley would offend the ‘Guardian Genius’ who presides over the highly valued Parsley beds and that they would be punished within a year.

In Suffolk, it was thought that sowing Parsley seeds on Good Friday would ensure the herb coming up double. This is due to the fact that Parsley takes a much longer tome to germinate than other herbs – sometimes up to six weeks.

Source: Our Herb Garden - Parsley

Nutrition

Parsley is a phenominal herb because of its ability to alkalise each of our body systems. It helps to balance acidity and alkalinity which is important because if our body becomes too acidic, disease can occur.

Mineral salts give Parsley its alkalising power as specialised mineral salts bind onto unproductive acids in the body to drive them out. This alkalising skill makes Parsley helpful for preventing and battling every type of cancer.

Parsley is full of nutrition with B vitamins such as folic acid, traces of B12 co-enzymes and vitamins A, C and K. It is also a highly remineralising herb providing magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine and calcium.

Source: Medical Medium - Healing Power of Parsley

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Remedies

Prepare Parsley with Celery in a juicer to combine mineral salts that work in tandem to bind onto harmful acids such as lactic acid and drive them out of the body. Celery’s cleansing salts bind onto other sorts of toxins so with the Parsley, its a great combination for inner cleansing first thing in the morning.

Make Parsley Herbal Tea using the herb fresh or dried (though preferably fresh). The infusion process is a great way to extract the maximum amount of trace minerals and phytochemicals hidden deep within Parsley, so that your body can absorb the nutrients. Simply steep a handful of Parsley in hot hiltered water and add Raw Honey if desired.

Using fresh and organic Flat-Leaf Parsley is said to bring maximum benefits (rather than the courser, curlier kind pictured above). Get into the habit of adding Parsley to your food dishes (hot and cold). You can add freshly chopped Parley to soups, salads and sandwiches or blend in a green smoothie.

Source: Medical Medium - Healing Power of Parsley

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Recipes

Parsley and Pine Nut Pesto

A simple recipe with prize ingredients that can be made in just few minutes to add to pasta dishes, salads, sandwiches and on its own as a tasty dip. A great way to add delicious flavour and essential nutrients to your meals and snacks.

Parsley Tabbouleh

A perfectly nutritious mixed salad that pairs well with organic Hummus and slices of crisp, roasted Cauliflower

COMING SOON!

A growing collection

I hope you enjoyed the first in an ongoing series of posts about the healing powers and health benefits of herbs that can be grown in any sized garden - and in pots too!

There is much more to come with three new herbs being published every month. The first is Parsley and stay tuned for Thyme and Rosemary coming soon.

Thank you for joining me on this journey of herbal delights and discovery. I hope it will become a helpful resource that you can rely on for well-researched and tested information - and as a starting point for further learning.

As we look forward to another year exploring the wonders of Nature through the seasons, I look forward to seeing you again soon.

Other herbs to explore …

A Healing Herb - Thyme

A Healing Herb - Rosemary

A Healing Herb - Mint

A Healing Herb - Lemon Balm

A Healing Herb - Lemon Verbena

Buy me a coffee

Make a Pledge

Stay up-to-date

As a free subscriber you never miss an update with every new post sent directly to your email inbox. For a non-spam, ad-free reading experience with audio and community features, try the Substack app.

Did you know that all we are told about salt is untrue; that a low-salt diet is harmful to you; that salt is blamed for the damage sugar can do; read this book of truth and make REAL salt your new go-to.

I learned about the dangers of a low-salt diet and the importance of consuming the right kind of salt - real salt - as part of our daily diet from on Substack who is shining a light on the deception that salt is responsible for the disastrous affects sugar has on our health and that plenty of real salt is not essential for our good health.

Jane’s activity feed is full of insightful essential health information including why salt is so important, which type of salt we should include in our diet and how much we need to consume on a daily basis for optimum health.

There is no doubt we have been brainwashed into accepting spurious nutritional information which is completely out of whack with our actual bodily needs. Understanding this shocking truth is the first step towards seeking out a diet that is good for you and this is paramount if you want to eliminate chronic sickness and disease in the future.

The salt deception

Jane recommended The Salt Fix by Dr James DiNicolantonio PharmD and I bought it straight away. James is a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid American Heart Institute in Kansas City, Missouri. He is a well respected and internationally known scientist and expert of health and nutrition.

Dr DiNicolantonio is, however, labelled by rationalwiki as a conspiracy theorist best known for his view that salt has been unfairly demonised by the medical community and that eating more of it will save lives. For this reason alone, I trust Dr DiNicolantonio, as like many so-called conspiracy theories of this nature, when you discover the truth, in this case, backed by scientific studies that have taken place and been buried along the way, you can see the conspiracy as clear as day.

In terms of our salt requirements, we have been, and continue to be lied to. This makes sense when you know that the food industry turned the natural food pyramid upside down in order to sell greater quantities of everything that is bad for us and reduce our intake of things like proteins, herbs, real fats, salt and fresh foods that are essential for our growth and good health. They replaced real salt with a mass-produced condiment that contains only 2 of up to 84 minerals found in natural salt with iodine added in some cases.

This is how salt has been craftily demonised when a lack of salt in our diet causes a host of health problems that are more likely caused by an over consumption of sugar. Here we have a double-whammy, our bodies are depleted in salt required to function optimally while having to cope with a daily bombardment of mass-produced dietary and synthetic products containing harmful additives, colourings, preservatives, vegetable oils and high levels of sugar.

It’s a recipe for disaster and our bodies can’t keep up. Here are some key observations for you to consider in this review.

Eat MORE salt

Dr DiNicolantonio begins by reminding us that we are essentially salty people. That we cry and sweat salt, and that all the cells in our bodies are bathed in salty fluids.

Salt is essential because it is needed to maintain the optimal amount of blood in our bodies. It is needed by the heart to pump blood through our organs. It is essential for healthy digestion, cell-to-cell communication, bone formation and strength, and for the prevention of dehydration which on its own can cause all manner of health issues.

Sodium is also critical for healthy reproduction, pregnancy, the proper functioning of cells and muscles, and the optimal transmission of nerve impulses to and from organs such as the heart and brain.

Contained within real salt crystals are elements called electrolytes such as sodium, potassium, magnesium and calcium. These carry electrical impulses in our bodily fluids, controlling many of our bodies’ functions. Another trace mineral found in natural salt is iodine, the main building block for healthy thyroid hormones and functionality, and for entire bodily health.

Without an adequate sodium intake, our blood volume goes down, which can lead to the shutting down of certain organs such as the brain and the kidneys.

You can’t overdo it

The water and sodium levels in our body are constantly balancing each other out through a process called osmoregulation. This means that whenever there is an increase in sodium concentration in the blood, the kidneys simply reabsorb less sodium with any excess excreted through our urine. This maintains a normal serum sodium level in the blood and helps to prevent cellular damage from fluid shifting in and out of the cells.

If blood sodium levels drop too low, water from the blood will go into our tissue cells in order to increase the level of sodium in the blood back to normal, but this fluid shift can cause cellular shrinkage. Both cellular expansion and cellular shrinkage can be extremely harmful over time.

Rather than making our bodies fight to preserve and extract sodium, doing anything it can to keep a normal sodium level in the blood, the best thing we can do is make sure we consume plenty of natural salt throughout the day so that it can be used and expelled correctly.

Our salt balance is also regulated by adrenal hormones called aldosterrone (salt storer) and coretisol (salt releaser) which means our bodies are well equipped to utilise the full benefits of natural salt intake to maintain optimum health.

What is REAL salt

There are various types of real or natural salt that you can buy from reputable suppliers who can guarantee the quality of their products. Here is a quick run down as a starting point for your own research:

Redmond Real Salt (least contaminated as mined from an ancient seabed in Redmond, Utah) containing 60 minerals including copper and zinc and other trace elements with the most calcium compared to other salts.

Celtic Sea Salt (best when taken from the deep sea, 2,000 foot beneath the surface) containing 80 minerals and other trace elements with the most magnesium compared to other salts.

Pink Himalayan Salt (mined by hand and hand-washed after being collected from unspoiled underground sources) containing 84 minerals and other trace elements with the most potassium compared to other salts.

Artisan Salts such as Cornish Sea Salt (original methods of harvesting the goodness of the ocean referencing century old techniques) containing more than 60 minerals including calcium, magnesium and potassium.

Remember to increase your dialy salt intake by enjoying naturally salty or preserved salty foods that are much better for you than nutritionally bereft, empty-calory sugars and carbohydrates, or highly processed foods, drinks and takeaways full of harmful vegetable fats, sugar and other additives.

Eat LESS sugar

When you understand the amount of harm caused by sugar, you will, I hope, start to demonise this non-food rather than continue to demonise the proper use of natural salt that encourage you to eat more wholesome foods required for optimum health.

Our love-affair with sugar started in 1776 in America when the average of one teaspoon of sugar per day (4 pounds per person per year) skyrocketed to the equivalent of four frosted cupcakes per day (76 pounds of sugar per person per year) by 1913. In England, there was a twenty-five fold increase to 100 pounds per person per year by 1950.

Interestingly, when you look at health statistics for this period, the astronomical increase in refined sugar intake matched a parallel increase in chronic diseases in America and Europe that shows little sign of abating today. American has seen a thirtyfold increase from 1776 to 2002 with corresponding rises in chronic diseases such as hypertension, diabetes, obesity and kidney disease.

If you follow the money, you will find that in 2012, the global sugar manufacturing industry was valued at over 113 billion US dollars, compared to 62 billion in 2019 and a forecast value of around 78.1 billion for 2023. Meanwhile, in 2022 in England, wholesalers selling sugar, sugar confectionery and chocolate made over 8.5 billion British pounds in sales.

This is alarming news when there are 22 ways sugar can cause salt depletion leading to all manner of health issues. Eating more than 4 teaspoons of sugar a day causes a reduction in salt retention to an otherwise already depleted body through lack of a daily intake of natural salt.

As well as recommending a significant decrease in sugar consumption, Dr DiNicolantonio provides indepth information on how salt can help with specific issues such as kidney disease, inflammatory bowl disease, low-carb cramps, low-carbohydrate diets, iodine deficiency, general infections and skin conditions, symptoms caused by autism, excess caffeine, salt-depleting pharmaceuticals and other salt-wasting conditions.

A New Year’s resolution

Make this year the year you bring the saltiness back into your life and the salt back into your body on a daily basis. Eat more wholesome vegetables and quality homemade foods flavoured with natural salt. Ditch the sugar by replacing it with fresh fruits, Raw Artisan Honey, Maple Syrup and vitimin-rich Wild Rose Hip Syrup.

Do your research to find reputable suppliers and buy your organic salt crystals in bulk so that you can use it generously for flavouring cooked food, adding to recipes and even dissolving in a glass of clean filtered water at the beginning and end of the day.

Include more organic salt-rich foods in your diet and enjoy the flavours knowing your body has everything in place to enrich itself with the salt you provide and safely dispose of any excess.

Read The Salt Fix (see below) so that you are clear on all the details and, most importantly, clear about exactly how we have been lied to in the same way the Tobacco Industry lied to us about the safety of cigarettes. It’s another example of how company profits are pursued at the expense of our health, our lifestyle, our wellbeing and the beautiful planet we call home.

I hope you will agree that the information contained in this book is potentially life-changing. I hope you will swap your mass-produced Table Salt with any of the REAL salt options noted above. I hope you begin to savour the flavour of salt again and that you experience a gradual and positive improvement in your general health by doing so.

Above all, make this the year you cleanse to heal and go organic in a bid to add years to your life rather than slowly taking them away.

Thank you for being here and I look forward to seeing you again soon.

ADDENDUM: Thanks to a comment from a reader, the most harmful thing we can do is consume refined salt and sugar on a regular basis. Table Salt contains almost exclusively sodium chloride which is particularly harmful to us. Refined sugar (or worse, artificial sweetereners) are added to many processed foods and drinks which become problematic as it all adds up. Naturally occurring sugars in whole foods and fruit are a necessary part of a healthy diet and I use Organic Raw Cane sugar for baking which has never been a problem. It’s all about using the most wholesome (and where possible organic) foods and ingredients - the closer to their natural state the better. I talk about this in my post Going Organic.

BUY THE BOOK!

The Salt Fix by Dr James DiNicolantonio PharmD

If you click on the link above you can purchase this remarkable book from my affiliate bookshop in support of independent sellers and bookshops. Spiral Leaf may earn a small commission on purchases at no extra cost to you!

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