10 Natural Ways to Beat the Blues

Everyone gets the blues from time to time. In fact, according to the National Institute of Mental Health, major depressive disorder (also known as clinical depression) affects 7 percent of adult Americans and chronic, mild depression affects 2 percent each year, that's 3 million people. The good news is you don't necessarily have to turn to drugs to combat such feelings. Because aspects of your lifestyle, diet, and general outlook can affect how you feel, just making some simple changes can be natural mood boosters. If bouts of depression continue for weeks at a time, however, you need to see a health-care professional. For occasional down days, though, start banishing your blues by following some of these suggestions.

1. Get Moving
A regular dose of exercise may be just what you need to ease the first signs of depression or anxiety. A study by a team of researchers including Michael Babyak, professor of medical psychology at the Duke University Medical Center, showed that engaging in mild aerobic exercise three times a week was as effective as undergoing a standard treatment with antidepressant medications. While researchers aren't sure why exercise helps, some speculate being active may affect brain chemicals or improve blood flow to the brain. Babyak says you don't necessarily have to do extremely vigorous activity, even fast walking (try for 30 minutes at least three times a week) may help improve your mood. 

2. Eat Smart
The foods you choose can also affect your mood. "Low levels or actual deficiency of such nutrients as omega-3 fatty acids, zinc, selenium, chromium, vitamin D, and the B vitamins folic acid and B12 are all associated with human depressive symptoms," says Alan C. Logan, naturopathic physician and author of The Brain Diet (Cumberland House, 2007). However, Ronald Pies, M.D., clinical professor of psychiatry at Tufts University School of Medicine and professor of psychiatry at SUNY Upstate Medical University, Syracuse, adds that there's no solid evidence to date that specific foods or nutrients can boost a person's mood under normal circumstances. The key, he notes, is moderation. "A nutritious, well-balanced diet is very important for maintaining a normal mood." 

3. Have More Fish 
Omega-3 fatty acids, found in fish, fish oils, and flaxseed, are being studied for their mood-boosting properties. Specifically, research suggests that eicosapentaenoic acid (EPA), an omega-3 found in oily fish, may be especially effective against depression. Though the jury is still out on all of the potential benefits of omega-3s, many experts say it's worth giving them a try. "Consider adding more omega-3 fatty acids to your diet, if not to boost mood, then to improve your overall cardiovascular fitness," says Ronald Pies, M.D., clinical professor of psychiatry at Tufts University School of Medicine and professor of psychiatry at SUNY Upstate Medical University, Syracuse. "This can be easily done by increasing your dietary consumption of certain fish, such as salmon or herring." You can also get fish oil in supplement form.

4. Do Yoga
When your body relaxes, it can help you see the world from a rosier perspective. One way to achieve effective relaxation is through the increasingly popular practice of yoga. Studies by India's National Institute of Mental Health and Neurosciences have shown that certain yoga-linked breathing exercises can lower levels of cortisol, an adrenal hormone linked to stress. Another study found that immediately after a one-hour session, yoga practitioners had a healthy boost in levels of the mood-related neurotransmitter gamma-aminobutyric acid (GABA). Low brain levels of GABA have been associated with anxiety and depression. Yoga has many other health benefits as well.

5. Try St. John's Wort
Some people report that taking the herbal supplement St. John's wort helps their depressive symptoms, while others find no benefit. Naturopathic physician and author Alan C. Logan says research has shown that it's worth trying St. John's wort if you have mild to moderate depression. He warns, however, that this herb shouldn't be used if you're already taking antidepressant medications. In addition, St. John's wort can interact with many other prescription drugs, such as birth control pills, making them less effective. As a general rule, it's always advisable to consult a health-care practitioner before using any nutritional supplement.

6. Write It Down
Getting your feelings out, be it in a letter or journal entry, or through creative writing, can provide insight into your feelings and give you perspective on how to let go of destructive emotions. James W. Pennebaker, Ph.D., professor and chair of the department of psychology at the University of Texas, says that although research about the value of expressive writing is still preliminary, regularly recording your emotional upheavals can improve both your physical and mental health. He recommends a writing session that lasts for a minimum of 15 minutes a day, on paper or the computer, for at least three or four consecutive days. Try to write continuously without worrying about spelling or grammar. 

7. Shine Some Light
Research shows that a lack of sunlight during the dark winter months can cause a verifiable condition called seasonal affective disorder (SAD), or the winter blues. Alan C. Logan, naturopathic physician and author, says that even adults who don't have SAD often report a decline in mood during this time. Greater exposure to natural sunlight can help combat this problem, as can the regular use of a full-spectrum light box. "The value of a light box has also been demonstrated even in healthy adults without SAD," says Logan. Using the light box early in the morning (7 a.m. or earlier) may be most effective, he adds. 

8. Get a Good Massage
A massage by a skilled practitioner is not only rejuvenating for your muscles, it can also be a great stress and anxiety buster. A 2005 review of many research studies showed that massage therapy consistently lowered levels of the stress hormone cortisol in patients with various physical and psychological conditions. At the same time, it increased the activity of pleasure-related chemicals in the brain. Even if it's not for therapeutic purposes, a massage can be enjoyable and decrease muscle and mental tension.

9. Be Positive and Mindful
Trying to think positively, even during down times, can also affect your mood. Start by making a list of all the things in your life that you appreciate â?? the results may surprise you. Alan C. Logan, naturopathic physician and author, adds that being mindful (staying in the moment) can also help. He suggests you can do this by paying attention to your thoughts, emotions, and bodily sensations. "Taking stock of these mental events in a nonjudgmental way allows for the identification of negative patterns that can lead to depressive symptoms," he says. "Research suggests that mindfulness may lead to resilience against stress and positively alter brain activity in the areas governing emotions."

10. Reach Out
Though your tendency may be to avoid people when you're feeling down, often this can just add to feelings of isolation and depression. Reaching out to people, whether you discuss how you're feeling or not, can help. Studies show that positive social ties can significantly protect a person's health and well-being. So try to strengthen your relationships with people around you: Propose social dates, keep in touch with friends, explore volunteer opportunities, or take a new class. If your depression makes it too difficult to do these things, you should begin by reaching out to a doctor or therapist for some help.

Be gentle with yourself!

-Rea

Every day "Medicine" for the Mind...

Did you know what you put into your body to fuel it could very well be why you aren't feeling well- or even a part of why you aren't feeling well? It's true! You get what you put into your body. So why not take care of yourself through something as simple as food? When treating certain illnesses and depression we need to think of not only the medications and steps we are taking towards a healthier life but also the fuel we put into our bodies not to mention exsercise. Here is a list I put together of proven foods & herbs that have assisted me and could possibly assist you on your journey of becoming a better you! Also, remember to speak with your doctor if you are making sudden changes to your diet. If you have any recommendations to add to this list please do! 


Blueberries - Blueberries are the ultimate memory food. Research at the USDA showed that daily consumption of blueberries dramatically slows the impairment of memory that usually accompanies old age. Compounds in blueberries called polyphenols actually help "turn on" the signals that let neurons (brain cells) communicate with each other more effectively.On top of all that blueberries are great for people with diabetes. 


Strawberries - Compounds in strawberries help protect your brain and preserve your memory. In a study published in the Journal of Neuroscience, animals that consumed an extract of strawberries, spinach and blueberries every day had significant improvements in their short-term memory. Not only did they learn faster than the other animals, but their motor skills improved as well.


Spinach - Spinach is loaded with an array of anti-inflammatory and antioxidant compounds that research has shown to slow brain aging and preserve memory. It's one of the few food sources of the powerful, brain-protecting antioxidant alpha lipoic acid. 


Fish & Fish Oil - Fish is indeed brain food! Over 60 percent of your brain by weight is composed of fat, and most of it is the same fat found in fish. The healthy omega-3 fats in fish (and fish oil supplements) are incorporated into cell membranes, making it easier for information from neurotransmitters to get in and out of the cell. Low levels of omega-3 fats have been linked to memory problems as well as depression, ADHD and various other neurological disorders. 


Eggs - Egg yolks are one of nature's richest sources of choline, a B vitamin that is one of the most important nutrients for brain health. Choline is a building block of the valuable neurotransmitter acetylcholine, which is vital for memory, learning and thinking. This vitamin is particularly important during pregnancy because it's essential for the brain development in the fetus. The choline in egg yolks helps maintain the flexibility of brain cell membranes, which is critical for the quick transmission of thoughts and impulses.


Ginko Biloba - Several research studies on this famous herb have revealed that it has a positive effect on thinking. Not only has ginkgo extract been shown to reduce the progress of dementia or the severity of its symptoms, but it also modestly improves both memory and the speed of cognitive functioning. The extract of the leaves from the ginkgo plant contain compounds called glycosides and terpenoids which are believed to have memory-enhancing properties. Most importantly, ginkgo improves circulation to the tissues, notably the brain, and its powerful antioxidant action protects against memory-robbing cell damage from free radicals.With that said it is always wise to consult ones doctor when taking it with other medications. 


St Johns Wort -Not only is St Johns Wort anti-inflammatory, wound healing, antiviral and an astringent but it is also a sedative and an antidepressant. One study that examined the mechanism of action for St Johns wort antidepressant activity demonstrated that the herb affects two major biochemical mechanisms: It inhibits serotonin and norepeonephrine uptake and It inhibits dopamine uptake. With that said it is always wise to consult ones doctor when taking it with other medications. 
So next time you go to the store and you are in the produce section perhaps you need to take a look at all the natural foods that could assist you in your everyday life.Team that with purified water and an exercise regiment to go along with your everyday efforts and hopefully it can put you on the road to a better you! 


Be gentle to yourselves! 

Household Tip: Spilled Candle Wax Clean Up is Easy!

Part of my shop is making candles. I learned early on accidents happen when I am pouring wax or even enjoying my favorite candle! Here is a great tip for cleaning up the mess.

Throw away those nasty chemical cleaners that never do the trick in the first place! When you find your favorite candle has spilled wax onto your carpet there is an easy non abrasive solution then just replacing your carpet and less costly!

You will need:
1 white 100% cotton wash cloth
Iron
Cold Water

Directions:
Pre-heat your iron to a steam setting. Run wash cloth under cold water and ring out thoroughly. Place the cold wash cloth onto the area to be treated. Take the iron and let it set a moment on the wash cloth, press down and watch the magic happen! If done properly the candle wax will lift into the wash cloth leaving your carpet wax free!

Note: Read the care instructions of your carpet to be sure this treatment will not harm it.

Have any other helpful household tips? Feel free to post them! :)

<3 Rea

Herbal Iced Tea

It is summer time and it is hot! So cool down with something refreshing and different from your ordinary iced tea!

4 Celestial Seasonings Lemon Zinger tea bags
4 Celestial Seasonings Red Zinger tea bags
4 cups pure apple juice

Steep the 8 tea bags in 4 cups of boiling water for about 10 minutes. Discard the tea bags. Combine the tea with the apple juice and refrigerate until cold. Serve over ice.

You can use different combinations of tea and herb teas such as: mint tea & green tea, blueberry tea and mixed berry green tea, as well cherry tea and Celestial Seasons Tension Tamer for example. Just have fun with it and experiment with what you and your family enjoys!


<3 Rea

Cycle Smart!

I used to do a lot of bike riding with my family in the summer when I was younger. We had a blast! So, several years ago I purchased a bike to add cycling into the many things I do to stay active. I have a great time zipping about the neighborhood and exploring areas I never really had time to see because I always had a destination to go to in the car.

Taking a bike for a spin -indoors or out- is a great way to get active and burn calories, according to the experts at the University of Texas Medical Center. However, they say that thanks to cycling's popularity, injuries are on the rise. So be careful! If you plan on going for a bike ride, they advise the following:

-Wear a helmet when biking outdoors.
-Adjust your bike for a proper fit. Too low seats or handlebars can strain your knees, back, neck, arms, and wrists. You don't want this!
-Check pedal resistance. Too much resistance strains your quads and knees, while too little can hurt the back and pelvis.
-Wear padded shorts and make sure the seat is a good fit to avoid saddle soreness.
-Minimize blisters with shoes and socks that fit properly and absorb moisture.
-Stay hydrated! Drink water on rides lasting less than an hour. Bring along sports drinks or energy bars on longer rides.

~Bright Blessings~
Rea

Tips on Summertime Skin Care

Summer is here! That means hot weather, cook outs, family, and friends.That also meams lots of time outside under the sun. Here are some tips and home remedies for sunburns!

Sunburns are caused due to overexposure to the ultra violet rays of the sun resulting in an inflammation and irritation of the skin. When a sunburn is severe it could be accompanied by dizziness, nausea, blisters, peeling of the skin and sensitivity to light.Repeated sunburns cause long term damage such as premature aging of the skin. Therefore take extra precautions to prevent sunburns and treat if effectively if it happens.

Protect you and your family by minimizing your exposure to sunlight between 10 a.m. to 3 p.m. During these hours the strength of the rays of the sun are at their peak and could do the most damage. However, it is always best to limit your time in direct sunlight especially in high altitudes.

Be sure to apply sun block or if you would rather go all natural use neem oil or coconut oil. Both oils, when used properly, are just effective as sun blocks. (Please note that neem oil is not pure neem oil but a few drops of neem oil mixed with sesame or coconut or any other mild oil.) Whatever you choose do not forget to apply to ears, nose, back of neck, and hands.

Keep your skin moisturized with coconut oil or cream before and after showers. Your diet also affects the condition of your skin. Eat a light cooling diet. Avoid hot pungent and spicy foods.

Home Remedies to Help Soothe Sunburns
Milk and Cream- Milk protein is very soothing. You can apply a pad dipped in cool milk (cow milk) directly at the site of the burn. Apply the compress for 15-20 minutes and repeat every 2-4 hours.
A little fresh cream can also be applied on the sunburned skin.

Coconut Oil or Sandalwood Oil- These oils have cooling properties and therefore are effective on burnt skin. Apply the oil on the affected area.

Aloe Vera-Apply pure aloe Vera cream /gel to the site of the burn. If you have access to the plant then break a part of the leaf and apply the gel found inside the leaf on the affected area.
A note of caution: Test a small area first to make sure you are not allergic to aloe.

Cooling Baths- Cool baths are an alternative to compresses especially for larger areas. Afterward gently pat your skin dry with a clean towel. Do not rub your skin dry, as you will irritate it further. The following substances can reduce pain, itching and inflammation:
Mix one cup of vinegar (white) into a tub of cool water.
Generously sprinkle baking soda into tepid bathwater. Instead of toweling off, let the solution dry on your skin.
Go easy on soap as soap can dry and irritate burnt skin. Do not soak in soapy water and stay away from bubble baths.

Note: If your sunburn is very severe or if you experience chills, nausea, fever, faintness, extensive blistering, general weakness, patches of purple discoloration or intense itching then consult a doctor. As with anything before starting any sort of treatment be sure to consult your doctor.

<3 Rea

Strategies for De-Stressing: Writing It Out

Clinicians at the Mind/Body Medical Institute have found that the following journal exercise helps relieve ongoing sources of stress. A single attempt is not enough, though. When you first sit down to write about a problem, you may feel more anxious. The wound, once exposed, may initially hurt more than it did while hidden. But continuing to write about the same problem over the course of several days often enables you to work through difficult emotions and reach resolution or acceptance.

Here's some advice before you begin:

-Deeply troubling events and situations, such as domestic violence, rape, or direct exposure to acts of terrorism or war, are best explored with an experienced therapist. For other situations, you can proceed on your own and seek professional help only if you feel you need assistance.

-If you're physically healthy, choose the most stressful event or problem you currently face. It's usually one that you frequently dwell upon. Or, if you think your current problems stem from past circumstance, write about traumatic events in your past.

-Truly let go. Write down what you feel and why you feel that way.

-Write for yourself, not others. Don't worry about grammar or sentence structure. If you run out of things to say in the time allotted, feel free to repeat yourself.

-Do this exercise for 15-20 minutes a day for three to four days or as long as a week if you feel writing continues to be helpful.

<3 Rea

Meditation Exercises

Mediation is such an amazing tool! It can help with anxiety and stress. It increases creativity, focus, and helps with memory. For the first post of the year I would like to focus on some meditation exercises and tips that you can try on your own. Please know that meditation is often very personal so I encourage you to find a way that works for you!



  -Choose a mental device to help you focus. Silently repeat a word, sound, prayer, or phrase (such as "one," "peace," "Om," or "breathing in calm"). You may close your eyes if you like, or focus your gaze on an object.


-Adopt a passive attitude. Disregard distracting thoughts or concerns about how well you're doing. Any time your attention drifts, simply say, "Oh, well" to yourself and return to silently repeating your focus word or phrase.


-Now slowly relax your muscles, moving your attention gradually from your face to your feet. Breathe easily and naturally while using your focal device for 10 to 20 minutes. After you finish, sit quietly for a minute or so with your eyes closed. After you open your eyes, wait another minute before standing up.


-Try to practice this meditation daily for 10 to 20 minutes or longer, preferably at a specific time each day.

Have just a minute or two? Try the following quick meditation exercise to help relieve stress.

-Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

<3 Rea

Holiday's Coming up!

 

Here at The Hollow I am ramping up for the Holiday rush! I recently got in a shipment of materials for make candles, soaps, lotions, and other bath products The Hollow is known for. Please take note I have very limited stock of supplies so if you are interested in giving gift bags please reserve yours now! As always I am willing to work with you and within your budget to customize your order to your specific needs. Just contact me or shop online at my Etsy Shop!

<3 Rea

Eat Your Way to Better Skin!

You may know that caring for your skin from the outside - using sunscreen and moisturizer - can help keep it looking young. But did you know that what you eat also impacts your skin? It's true!

Foods rich in vitamin A are key to younger-looking skin, because they help support the growth of epithelial tissue - those brand-new skin cells! So pack your diet with lots of carrots, sweet potatoes, apricots, spinach, broccoli, collard greens, and milk, and take full advantage of this easy - and healthy - way to look your youthful best! Who needs Botox when fewer wrinkles are just a glass of carrot juice away?  

<3 Rea

A Holistic Home

 

You know that sensation you get when you walk into a spa and immediately you can almost feel the tension start to seep out of your body? With a few simple changes are designed to soothe your senses and help rebalance your natural energy reserves you can transform your own home into a tranquil oasis removed from the demands and stresses of everyday life. In the process, you can boost your mood, energy, and productivity to boot.

Scent
While the jury's still out on whether or not scents can be effectively used to treat medical conditions,
such as high blood pressure or arthritis, numerous studies now suggest that aromas can have a powerful, almost primitive influence on our mood. That makes sense, given the fact that the olfactory system is directly linked to the part of the brain that has to do with emotion, memory, sexual behavior, and other primal activities, says Pamela Dalton, Ph.D., a cognitive psychologist who studies responses to environmental odors at Monell Chemical Senses Center in Philadelphia. One such study, done at the Memorial Sloan-Kettering Cancer Center in New York, found that exposure to a vanillalike scent significantly reduced anxiety in patients who were undergoing magnetic resonance imaging (MRI) scans. Other research has shown that sniffing lavender can have a calming effect while whiffs of lemon can improve one's mood.

Color
Much of the research on the relationship between color and mood is inconclusive, and because individual preferences can vary, it's difficult to make universal statements about which colors can trigger certain emotions (the same shade of orange, for example, may be calming to one person and energizing to another). That said, researchers agree that certain hues can evoke similar responses in most people. For instance, red is generally seen to be more stimulating, while greens and blues are perceived as more tranquil.

Light
Doctors agree that there is a strong link between mood and adequate exposure to natural light during the day. Seasonal affective disorder (SAD), a condition in which depression or other mood changes occur along with the change of seasons - most commonly from fall to winter - is a good example of how decreased daylight can affect mood in some susceptible individuals.

Sound
There is no question that certain sounds (such as screeching tires or screaming sirens) can make you feel tense and fearful, while other sounds, say, a babbling brook, can impart a sense of tranquillity and peace. "Studies have shown that calming sounds can have an emotional and physiological effect, slowing breathing and possibly even helping to promote healing," says Maoshing Ni, Ph.D., author of the book Secrets of Self-Healing and a doctor of Chinese medicine at the Tao of Wellness in Santa Monica.

Nature
Many of us work in buildings where we are surrounded by artificial materials, so as an antidote, our homes should contain as many natural materials as possible, says Barbara Crisp, a professor at the University of Arizona's School of Medicine who specializes in health-care environments and their effects on mood. "As the world becomes more dehumanized, we need more nature in our lives to help us get in touch with our emotions," Crisp notes.

Preliminary findings in this field have been intriguing. One study at Texas A&M, for instance, found that patients who could see a bit of nature and the outside needed less pain medication and experienced shorter hospital stays than those who looked out onto a brick wall. Another study by researchers at the University of Michigan found that viewing nature could lower blood pressure and reduce muscle tension.

Feng Shui
Feng shui, the Chinese art of arranging objects such as furniture to optimize health, wealth, and personal relationships, is not an established science. But even researchers who put fact before theory agree that the ancient practice is steeped in some commonsense-based ideas.

One important principle is to cut down on clutter by keeping things put away and organized. In Chinese medicine, it is believed that illness can occur when the flow of the body's energy, called chi, is blocked or unbalanced by factors such as emotional upsets or viruses. Similarly, notes Dr. Mao, any object that blocks the natural flow in one's living space can create obstacles and sap your energy: "These are influences that we may not pay attention to, but they can have profound, subliminal effects on our mental and emotional well-being."

Practically, this means you should think about transforming your bedroom into the peaceful, restful retreat you have always wanted it to be. The solution may be as simple as moving objects related to stimulation and work energy, such as the TV or computer, into a different room. If that is not possible, think about creating a boundary between different "energy" areas using fabric or other light material that won't impact light and air flow.

 

Researchers do not yet know why certain odors seem to trigger specific responses. According to Dr. Dalton, "We may experience lavender as calming because we've been conditioned to associate the scent with relaxation, rather than because some component of lavender itself is soothing." One thing is for certain: Filling your home with your favorite scents is an effective way to boost your bliss.

<3 Rea

Sometimes "All Natural"...Isn't!

Read Your Labels!!!

We all want to do what's best for our bodies, including ensuring that what goes onto our skin and into our bodies is natural. But sometimes knowing what is truly natural isn't so easy. Because of this, I recommend reading your personal care labels as you would your food labels. To help you become label savy, I put together a few tips on what to look for.

 -Separate the Naturals from the No-No's
 To better understand the potentially harmful ingredients that may be in your personal care products. Here you can learn how to separate the naturals from the no-no's.  

 -If a product claims "All Natural" or "100% Natural," it may not be.
 Look for declarations of percent natural like the percent natural bar that we use on our products. If you don't see them, call the manufacturer consumer help lines. Be sure to ask how they define natural and what percent natural their product formulas are.

 -Be leery of product names using variations of "natural," "organic" or "botanicals."
 There are no regulations currently on what a product can be called â?? only on how a product is used. Products with "natural," "botanical" or "organic" in their names don't always contain natural ingredients.

 -Watch for language like "nature inspired," "natural origin" or "made with" natural or organic ingredients.
 Be wary of this wording because it doesn't necessarily mean there are high levels of natural or organic ingredients inside. In fact, it means that the product may contain a synthetic form of a previously natural ingredient after it's been processed.

 -A single natural ingredient in a product doesn't make it all natural.
 Just as you read food labels, I encourage you to read personal care labels and ingredient statements. Especially important is to look for ingredient order - if cucumber extract is the last ingredient on the list, chances are your Cucumber Melon Lotion isn't very natural.

 -Certain ingredients are giveaways that a product is not natural.
 Watch for the following commonly used ingredients: Sulfates (Sodium Lauryl/Laureth Sulfate), Parabens (Methyl-, Propyl-, Ethyl-, Butyl-), Petrochemicals (petrolatum, mineral oil, paraffin), Chemical Sunscreens (Oxybenzone/Avobenzone) and Phthalates. These ingredients should never be used in a product labeled "natural."

 -A product can be certified "organic" even if not all ingredients are organic.
 Educate yourself on FDA Definitions of Organic and look for the USDA Seal. It may be surprising to know that current regulation for "organic" labeling requires that only 70% of the product must be organic â?? and the remainder can be anything. Look for asterisks next to the ingredients as these may be the only ingredients in a product that are organic.

 -Just because an ingredient has a long or scientific sounding name doesn't mean it's a chemical.
 FDA regulations require the use of Latin and scientific names for ingredients. This means that even natural raspberry oil is called rubus idaeus oil on a label. To familiarize yourself with the scientific name at reference websites such as www.cosmeticdatabase.com.

 -Vitamins aren't always natural.
 Most vitamins are synthetically processed, which isn't bad, just not truly natural. Look for words like Acetate and Palmitate which are clues that the vitamin has been processed.

 -Be wary of non-industry endorsed seals.
 These may mislead you into believing a product is endorsed or meets certain standards when it really doesn't. Along with the Natural Products Association and several leading natural personal care companies are working to create a Natural Seal that will help you to easily identify truly natural products. Be on the lookout for the Seal to start appearing on products later this year!

 I hope this information helps! :)

<3 Rea

The Hollow's Journey on Instagram

YAY! The Hollow is now on Instagram! Please join us on a image journey of the process of making product, selling, what inspires, and the adventures of me...Rea! I am looking forward to being able to share this part of the business with you. So, please join me!

<3 Rea

Meanings of Colors

Color can be a great influence on a persons mood and outlook. Here is a chart of the meanings of colors. :)

Color Symbolism

 Red - Excitement, energy, passion, desire, speed, strength, power, heat, love, aggression, danger, fire, blood, war, violence, aggression, all things intense and passionate.

 Yellow - Joy, happiness, optimism, idealism, imagination, hope, sunshine, summer, gold, philosophy, dishonesty, cowardice, betrayal, jealousy, covetousness, deceit, illness, hazard.

 
Blue - Peace, tranquility, calm, stability, harmony, unity, trust, truth, confidence, conservatism, security, cleanliness, order, loyalty, sky, water, cold, technology, depression, appetite suppressant.

 Orange - Energy, balance, warmth, enthusiasm, vibrant, expansive, flamboyant, demanding of attention.

 

 Green - Nature, environment, healthy, good luck, renewal, youth, vigor, spring, generosity, fertility, jealousy, inexperience, envy, misfortune.

 Purple - Royalty, spirituality, nobility, ceremony, mysterious, transformation, wisdom, enlightenment, cruelty, arrogance, mourning.

 Gray - Security, reliability, intelligence, staid, modesty, dignity, maturity, solid, conservative, practical, old age, sadness, boring.

 Brown - Earth, hearth, home, outdoors, reliability, endurance, stability, simplicity, and comfort.

 White - Reverence, purity, simplicity, cleanliness, peace, humility, precision, innocence, youth, birth, winter, snow, good, sterility, marriage (Western cultures), death (Eastern cultures), cold, clinical, sterile.

 Black - Power, sexuality, sophistication, formality, elegance, wealth, mystery, fear, evil, anonymity, unhappiness, depth, style, sadness, remorse, anger, underground, good technical color, mourning, death (Western cultures).

 ~*~

 Color Symbolism by Culture
 (This chart contains information on the cultural symbolism of various colors)

 Red
 China - symbol of celebration and luck, used in many cultural ceremonies that range from funerals to weddings.
 India - color of purity (used in wedding outfits).
 United States - Christmas color when combined with green, Valentines Day when combined with pink, indicates stop (danger) at traffic lights.
 Eastern cultures - signifies joy when combined with white.

 Yellow
 Asia - sacred, imperial.
 Western cultures - joy, happiness.

 Blue
 China - associated with immortality.
 Colombia - associated with soap.
 Hindus - the color of Krishna.
 Jews - holiness.
 Middle East - protective color.
 *Note: Blue is often considered to be the safest global color.

 Green
 China - studies indicate this is not a good color choice for packaging, green hats mean a man's wife is cheating on him.
 France - studies indicate this is not a good color choice for packaging.
 India - the color of Islam.
 Ireland - religious significance (Catholic).
 Some tropical countries - associated with danger
 United States - indicates go (safe) at traffic lights, environmental awareness, St. Patrick's Day, Christmas color (red and green).

 Purple
 Western cultures - royalty.

 Brown
 Colombia - discourages sales.

 Saffron
 Hindu - sacred color. (orangish peach color)

 Pastels
 Korea - trust.
 United States - spring, Easter; pale blue (baby blue) stands for an infant boy; pale pink stands for an infant girl.

<3 Rea

Five Featured Herbs at a Glance pt II

Note: Just because an herb comes from nature doesn't mean it's always safe. Always know about what you are consuming!!! Some herbs can interact with medications you are already taking. Always consult your doctor, holistic medicine practitioner and/or a master herbalist.

 Brodock
 (Arctium lappa)
 Common Uses: Anorexia, arthritis, eczema, hemorrhoids, psoriasis
 Plant Parts: Leaves, roots, seeds
 Therapeutic Properties: Analgesic, antibiotic, diuretic
 Application: Decoction, poultice, tincture
 Notes: Avoid if pregnant

 Calendula
 (Calendula officinalis)
 Common Uses: Athlete's foot, candida, diaper rash, inflamed skin, menstrual cramps, minor burns
 Plant Parts: Flowers, leaves
 Therapeutic Properties: Anti-fungal, antiseptic
 Application: Prepared ointment, tea, tincture
 Notes: NA

 Cardamom
 (Elettaria cardamomum)
 Common Uses: Anorexia, colic, flatulence
 Plant Parts: Seeds
 Therapeutic Properties: Appetite stimulant
 Application: Seeds, infusion, tincture
 Notes: NA

Chamomile
 (Matricaria chamomilla)
 Common Uses: Anxiety, dry skin, gastritis, hemorrhoids, inflamed skin, menstrual cramps
 Plant Parts: Flowers
 Therapeutic Properties: Emollient, gentle sedative, soothing agent
 Application: Essential oil, skin care, tablets, tea, tincture
 Notes: Avoid if allergic to members of the daisy family



Chickweed
 (Stellaria media)
 Common Uses: Dermatitis, eczema, insect stings, asthma
 Plant Parts: Whole herb
 Therapeutic Properties: Astringent, soothing agent
 Application: Poultice, skin cream, tea, tincture
 Notes: NA


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Five Featured Herbs at a Glace

Note: Just because an herb comes from nature doesn't mean it's always safe. Always know about what you are consuming!!! Some herbs can interact with medications you are already taking. Always consult your doctor, holistic medicine practitioner and/or a master herbalist.

 Aloe
 (Aloe vera)
 Common Uses: Constipation; minor burns; skin care; skin irritations
 Plant Parts: Gel in the leaves; yellow "bitter aloes" in the rind
 Therapeutic Properties: Laxative; soothing agent
 Application: Capsule; gel
 Notes: Avoid if pregnant; avoid large doses internally; not for children or elderly

Angelica
(Angelica archangelica)
 Common Uses: Bronchitis; flatulence; indigestion
 Plant Parts: Leaves; root; seeds; stem
 Therapeutic Properties: Expectorant; muscle relaxant
 Application: Infusion tincture
 Notes: None

 Beetroot
 (Stachys betonica)
 Common Uses: Jaundice; liver damage
 Plant Parts: Root
 Therapeutic Properties: Liver restorative; boosts immune system
 Application: Fresh Root; juice
 Notes: None

 Black Cohosh
 (Cimicifuga racemosa)
 Common Uses: Anxiety; hot flashes; menstrual cramps; muscle pain
 Plant Parts: Rhizome; roots
 Theraputic Properties: Anti-inflamatory; dilates blood vessles; sedative
 Application: Decoction; tincture
 Notes: Avoid if pregnant; dangerous in large doses; creates estrogen effect; can cause blood clots

 Black Horehound
 (Ballota nigra)
 Common Uses: Nausea
 Plant Parts: Flowers
 Theraputic Properties: Antifungal; antiseptic
 Application: Decoction; poultice; tincture
 Notes: Avoid if pregnant

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Dry Skin Brushing

 

Note: Always consult your doctor before making any major lifestyle changes.

 It is well known that the skin is the largest organ in the body and is responsible for one-fourth of the bodies detoxification each day. Thus that makes it one of the most important elimination organs!

Our skin is also known as the "3rd" kidney while the lungs are known as the "2nd" Kidney. Toxicity can gather beneath the skin's surface from such common influences such as improper pH levels in body soaps, skin creams and anti-perspirants. Also synthetic fibers worn next to the skin as well as poor diet can contribute to a combination of skin problems.

When you practice in regular and proper skin brushing you help your lymph system to clean itself of the toxins that collect in the lymph glands. Dry Skin brushing is a simple technique to improve surface circulation and keep the pores of the skin open to encourage your bodies discharge of metabolic wastes resulting in an improved ability to combat bacteria. Plus it helps your skin to look and feel healthier and more resilient!


Benefits At a Glance:
-Tightens Skin.
-Helps Digestion.
-Removes Cellulite.
-Stimulates Circulation.
-Increases Cell Renewal.
-Cleans Lymphatic System.
-Removes Dead Skin Layers.
-Strengthens Immune System.
-Improves Exchange between Cells.
-Stimulates the Glands thus helping all of the
Body Systems to perform at peal efficiency!

Dry Skin Brushing Technique:
1. Buy a natural (not synthetic) bristle brush as natural bristled brushes will not scratch the surface of your skin. Its best to purchase a brush with a long handle so you are able to get to areas of your body that are not easy to reach.

2.Dry Skin Brush before showering or bathing at least ONCE per day however twice a day is recommended if at all possible.

3.Do not wet your skin as it will not have the same affect because this stretches your skin.

4. Do lighter strokes over and around your breasts but do not brush the nipples.

5. Brush each part of your body several times vigorously and completely being sure to brush your whole body.

6. Brush the soles of your feet first because the nerve endings there affect your whole body. Next brush your ankles, calves, and thighs. Then brush across your stomach and your buttocks and lastly brush your hands to your arms.

7. Always skin brush towards the heart.

8. Do circular counter-clockwise strokes on your abdomen.

9. For areas that are sensitive like the groin area, face and under arms those maybe skipped.

10. After you have completed your brushing take a warm bath or shower which should always be followed by a cool rinse at the end to invigorate blood circulation and stimulate surface warmth.

11. Wash your brush every few weeks in water and allow it DRY.

Usually the results of dry skin brushing maybe seen within a month. The benefits for just a few moments of your time is well worth it! Happy Brushing!

 

<3 Rea

Mini-Relaxations

Strategies for De-Stressing
 Mini-Relaxations

 The best-written book on stress control is no help to you if you can't find time to read it. If you only have a short while to spare, dip into the stress-busting suggestions described in this section. Whether you have one minute or half an hour, you'll find ways to ease your day.

 Mini-relaxations can help allay fear and reduce pain while you sit in the dentist's chair or lie on an examining table. They're equally helpful in thwarting stress before an important meeting, while stuck in traffic, or when faced with people or situations that annoy you. Here are a few quick relaxation techniques to try.

 When you've got 1 minute
 Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

 Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself "I am" as you breathe in and "at peace" as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of the chair.

 When you've got 2 minutes
 Count down slowly from 10 to zero. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying "10" to yourself. Breathe out slowly. On your next breath, say "nine" and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

 When you've got 3 minutes
 While sitting down, take a break from whatever you're doing and check your body for tension. Relax your facial muscles and allow your jaw to fall open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so that there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. Each time you breathe out, try to relax even more.

 When you've got 5 minutes
 Try self-massage. A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head.

 Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides.

 Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.
 Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale easily for a short while.

 When you've got 10 minutes
 Try imagery. Start by sitting comfortably in a quiet room. Breathe deeply for a few minutes. Now picture yourself in a place that conjures up good memories. What do you smell - the heavy scent of roses on a hot day, crisp fall air, the wholesome smell of baking bread? What do you hear? Drink in the colors and shapes that surround you. Focus on sensory pleasures: the swoosh of a gentle wind; soft, cool grass tickling your feet; the salty smell and rhythmic beat of the ocean. Passively observe intrusive thoughts, and then gently disengage from them to return to the world you've created.

Set a Nightly Teatime

There's nothing like a hot cup of tea to make you feel all warm and relaxed before turning in after a busy day. Not only is tea delicious, but routinely making a mug at night might help you unwind and sleep better - especially because some caffeine-free herbal teas, such as chamomile and peppermint, are said to help relieve insomnia. Here's a list of teas that might help you catch some extra z's!

-Chamomile: Besides being able to soothe the occasional upset stomach or bout of nausea, chamomile is also a calming sleep aid with no known side effects.

-Peppermint: Although it's associated more with relieving indigestion, peppermint tea is a relaxing before bed treat.

-Jasmine: Known for its ability to help relieve headache pain, this soothing herbal supplement makes a fragrant and flavorful tea that's effective in promoting sleep in adults; it's considered mild enough to treat children's sleep disorders too.

-Sage: Said to be an effective sleep aid, sage may also help alleviate depression and certain nervous conditions that might keep you from getting a good night's sleep.

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Considering Alternative Medicine?

Why tell your health care providers about complementary and alternative medicine (CAM) use?

-Giving your health care providers a full picture of what you do to manage your health helps you stay in control.

-Some CAM approaches can have an effect on conventional medicine. Talking to your health care providers about CAM use will help ensure coordinated and safe care.

-Talking to your providers about CAM use helps them to be fully informed and your partners in health care.



Tips for talking to your health care providers about CAM:

-When completing patient history forms, be sure to include all therapies and treatments you use. Make a list in advance.

-Tell your health care providers about all therapies or treatments-including over-the-counter and prescription medicines, as well as herbal and dietary supplements.

-Don't wait for your providers to ask about your CAM use. Be proactive.

-If you are considering a new CAM therapy, ask your health care providers about its safety, effectiveness, and possible interactions with medications (both prescription and nonprescription).


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