The Daily Practice! Insomnia and the Art of Rest!

Every few months I battle a bout of insomnia. It's not fun and it sure ain't pretty! It takes a hold from seemingly out of nowhere and then a few days fly by and I'm feeling funky, feeling down, overwhelmed and can't seem to catch up. I learn a lot every time. I learn that I am only human, that I can only do so much, that I am in love with life more than I know and that just because I want to live it fully and share it fully does not mean that I have to do so in one week and that by not doing so does not make me any less of a woman. I learn that I have to intervene before it comes on, that I need to not stress on the things that I can't control and that I need to let go. I learn that each day I need to take time to reflect, to slow down and let life happen. More often than not I sleep with no problems as my body is often so damn ready for it, but then moments like last week happen and I need to refocus. Sleep is so important, it is our ally. Without it we get caught in a viscous cycle of up, down, up down....stimulants to keep us going and going which makes us more wasted and in more need. Adequate sleep is a must in any attempt to live a healthy life. It is just as important in the clean living - healthy living cycle as quality nutrition, movement and stress reduction. While we sleep at night, we heal and recuperate from the wear and tear of our day. Our liver and digestive system gets to catch up on all we gave it to deal with throughout the day. While we sleep is when our liver is alive, detoxifying and reinvigorating. Unfortunately, more and more people find it necessary to cut back on their sleep. The consequences for their health and quality of life can be devastating. "Clinical studies have shown that sleep deprivation can be a contributing factor to a number of lifestyle-related illnesses – among them obesity, diabetes, hypertension and heart disease. Patients with persistent sleep deficits have routinely shown alterations in their metabolism, inhibiting their ability to manage glucose levels by making their cells increasingly insulin resistant.

Sleeplessness can lead to imbalances in the release of stress hormones, such as cortisol. Potential consequences are weakening of the immune system, risk of a variety of chronic illnesses as well as psychological effects, such as memory loss, mood swings and depression. Sleep deprivation may also have a significant impact on one’s life expectancy."

Damn if that ain't enough to convince you to get some quality sleep....what then do you need?!

Here are a few tips to help you get a good night's sleep:

• Exercise....yes! It’s actually known to help you sleep better. Your body uses the sleep period to recover its muscles and joints that have been exercised. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult...at least that's what I find sometimes.

• Stick to a schedule: Sticking to a schedule allows your body to set its internal rhythm so you can get up at the time you want, consistently, every single day....this I need to work on!

• Taking a hot shower or bath before bed helps bring on sleep because they can relax tense muscles.

• Avoid eating just before bed. Give yourself at least 2 hours from when you eat to when you sleep. This allows for digestion to happen (or at least start) well before you go to sleep so your body can rest well during the night, rather than churning away your food

• Avoid caffeine at night....duh right? Not always easy to remember to do for me when I want to keep going....Mate is just soooo good!!

• Drink an herbal tea blend for sleep...see below.

• Read a book in bed. Not only are you learning alot but you can take your mind away form your own life

• Avoid alcohol before bedtime. It’s a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings and often nightmares for some people and it makes your liver have to focus on that and not all the other stuff it needs to focus on while doing it's job over night

Here is an exercise I find very helpful to practice every evening before bed (I just need to do it more!):

• Lie down in a quiet place and place a glass of water beside you
• Relax the muscles in your body. Go through and consciously relax your legs, butt, abdomen, back, shoulders, arms, neck and face
• Let all the tension of the day subside and bring your attention to your breathing
• Let your inhalation naturally become a little deeper and your exhalation a little longer
• As you take 3 slow breaths imagine your body becomes filled with water, as pure as a mountain stream. Feel the water regenerate all your cells, removing toxins and filling them with vitality
• Bring your attention back to reality and sit up. Slowly drink the glass of water. With each sip taste the water and be aware that the major constituent of your body is water. Be aware that this water is purifying and detoxifying.
• Now go pee before you go to bed!

Herbs for sleep:

Being an herbalist, I have experimented plenty and have worked with many people on a wide variety of issues. One of which is often the sleep issue. Here is a quickie on 2 herbs for sleep, addressing either the mind or the body...but be in touch if you want/need more specifics for YOU! However, nothing should replace the need to get to the root of why you are not sleeping.

Passionflower: One of my personal favorites! Passionflower is great for folks who have trouble with sleep because their brain won't slow down. It helps to reduce some of the brain chatter as well as the anxiety and nervousness that may go along with it.

Valerian Root: Valerian is great for those who's body won't let them sleep. Those whose muscles are ticking away or digestive system is overworking. Valerian helps to reduce the amount of time it takes to slip into a deep sleep.

Sundown and Slowdown: For years I had a medicinal tea business. The teas were available throughout New England and this was one of my best sellers! It is a blend of chamomile, skullcap, passionflower, hope and california poppy. A great blend! And still available in bulk at Healthy Living in Burlington.

For kids having trouble sleep...Lemon Balm is often a great and tasty choice, either as tea or as a glycerite.

So my challenge to you for this week's Daily Practice is to mindful of your sleep!

Fire Cider...Winter Tonic

This time of year always begins with a batch of Fire Cider brewing and the brewing continues until the first sign of spring, though of course there's really no need to stop brewing no matter what time of year. Fire Cider... other names include Cyclone Cider, Dragon Water, etc., is a sweet, spicy, and sour blend of zesty herbs. Traditionally the recipe included ginger, horseradish, garlic, onion and cayenne in a base of apple cider vinegar. It has been attributed to many herbalists over many years and now you see it listed as a must in any kitchen, apothecary, outdoor adventurist's pack, hardy winter working hands, skier, snowboarder and anyone else who wants to shred all winter and keep warm! I first fell in love with it living in California where I would devour it by the bottle and only until I noticed there was 1 or 2 gulps left, did I actually slow down and gingerly sip it, until I knew the next batch would be ready. Upon moving back to the east coast and true winters...I learned of it's true prowess. Fire Cider does just that! Fires you up! It gets the circulation pumping from the core out to your fingers and toes, it activtes the mind and body so you are alive and ready for whatever comes your way! What's the point of living in Vermont if you can't continue to enjoy the outdoors through each and every season! It also keep you immune system in action and ready for what my come your way. Since when did a winter cold and flu become the norm?! Our bodies can be kept strong and ready so as not to succumb to the bug out there...keep moving, get outside and breathe fresh air, sleep well, smile and drink fire cider for your health! The herbs I use today, mirror the traditional herbs utilized, though occasionally I will add a variation. Ginger, for too many reasons to mention, is one of my favorite herbs and I will say I do go a bit heavy here. The beneficial properties of Fire Cider are well rounded and varied. As I mentioned above, most of the herbs have some degree of antibacterial properties and circulatory stimulating effects...it is an excellent tonic to see you through the winter months, helping you to ward off colds and flus and also keeping your blood warm. I will only scratch the surface here of their benefits...

Ginger helps to stimulate peripheral circulation, keeping your hands and feet warm and your brain active. It also provides added warmth to your second chakra center, (ah that's the loins by the way...!) which is always of benefit in these cool winter months! Ginger also aids in stomach issues including nausea and vomiting and sluggish digestion.

Horseradish, yet another favorite, has excellent antibacterial properties and is of much benefit in respiratory tract and urinary tract infections. It is also effective for promoting stomach secretions and is often used as a digestive agent. Garlic, ahhhhh garlic, what more need I say!

On to cayenne, which offers a more intense stimulating effect on the circulatory system than say ginger and is very useful to promote the movement of mucous from the body as well as acting as an anti-inflammatory, which often our whole body needs, both inside and out. So, all of this in a base of apple cider vinegar and bam! What you are left with, after a few weeks of patience and tempered desires to just open the damn jar, is a stimulating, fire inducing, antimicrobial, immune stimulating kick to the blood flow which will keep you warm, help remove wastes from the body and fight infection at the same time.

A basic recipe: Chop: 1/4 -1/2 cup fresh horseradish root, 1/2 cup fresh ginger root, 1/2 cup of onion, 1/8 -1/4 cup of garlic (depending on how much you like garlic), and 1/2 -1 fresh cayenne pepper or 1 tsp cayenne powder Place all of the above in a glass quart jar and cover with apple cider vinegar. To avoid the metal rusting on your metal mason jar lid separate the lid from the jar with a piece of unbleached parchment paper...or don't use a metal lid! Allow this yummy concoction to seep for at least 2 weeks or up to 3 months. My favorite results come after 6-8 weeks of seeping when the layers of ginger and horseradish have been allowed to fully unfold. The flavor will change as you go. Of course dive in at any point if you must.

When you have decided it's time to dig in...strain the goods from the vinegar into another glass jar. May be kept out of the fridge as vinegar is a natural preservative. If your blend is to spicy or you like it sweet...add some honey.

How to Use Fire Cider: My favorite way is to gulp, though since I know that's not the best way...I advise you to sip! 1-2 tblsp/day is a great dose as a tonic. It can be taken up to 3x/day with the first signs of a cold or upper respiratory tract infection. Another way to get your daily dose in is to use it as a base for a salad dressing or to flavor steamed veggies. Fire Cider can be used externally as a compress for sore muscles or to aid peripheral circulation. So, gather your roots together and spice up your life!

New Roots Wise Website!!

After a solid year of working on this thing...going from being super stoked on it to being incredibly frustrated...the website is up and running! Here you can find info about Roots Wise Wellness consultations, RW herbal teas, RW classes and latest adventures as well as a blurb and link to Mocean Mate! You can also check out some links to some awesome businesses that I love and support on the contact and links page.

www.rootswisewellness.com

Mocean Mate Launch Party!!

Mocean Mate is alive and kicking and we are ready to share the goods and spread the good word!! Join us on June 19th in Morrisville, VT for the Mocean Mate Mud City Mayhem Kick Off Celebration!! All day fun including biking on some of the Mud City trails practically out the back door, plenty of other events to keep ya entertained, music and bonfire at night, over 200 acres to play on and camp out on!! The Mocean Mate tent will be set up for you to taste our all new All Natural Energy Drink! And there will be Mocean Mate T-shirts for sale and free bumper stickers for you to plaster around! We are super stoked on our new venture and hope you will be too...it is NOT to be missed!!

All About Herbs Class!

What better way for me to stay on top of herbal information and share the incredible information, than to teach about it!! Starting May 6th I will be teaching a 3 part series on Herbs A - Z. The classes will run May 6th, 13th and 20th from 6-8pm and will be held at Sweet Hollow Herbs in Johnson, VT. Throughout this three part series we will explore a wide range of herbs with an emphasis on herbs that are either native to New England or that can be easily grown here. We will go over things like parts used/actions/traditional & modern uses/how to grow/how to harvest/how to prepare etc for each of the herbs. If you are interested in herbs or already have experience with working with herbs, come check it out...it will be of benefit to both the beginner and the experienced! The fee for all 3 classes is $75.00 ($25/class) or $60 for the series if you preregister by May 4th. Preregister with me at megewroot@yahoo.com or by calling 802-888-6262. Also check out the previous blog for the list of other classes in April and May!

Roots Wise Class Updates!

Through Roots Wise and hopefully through my own choices, I am attempting to contribute to a healthier community. So, in a continued attempt to do so I am adding more free classes (or for a minor fee for supplies!) to bring info and education to anyone and everyone regarding herbs, nutrition and a healthy lifestyle. Classes in April and May will be held at Sweet Hollow Herbs in Johnson, Vt and Buffalo Mountain Coop in Hardwick, Vt. Check out the new list below! At Sweet Hollow Herbs in Johnson Vermont: All about Energy! - Donations will be accepted Wed April 28, 5pm – 7pm ~ Megan Walsh, Roots Wise Herbals Taking care of ourselves isn't always easy but when we take care of ourselves we have more energy and when we have more energy it's easier to take care of ourselves! Join Megan of Roots Wise in a discussion about energizing foods, herbs and nutrients that not only provide healthy, sustained energy but also support the body systems that nurture that sustained energy. Nourish and Support Your All Important Joints! - Donations will be accepted Tuesday May 11th, 5:30-7:30- Megan Walsh, Roots Wise Herbals Take care of your joints now to have years of injury and pain free movement throughout your life. In this class, we will discuss why joint nourishment & health is so crucial to living a fullfilling & adventure filled life & what herbs, foods, & supplements support the health of our joints. You will also learn a quick & easy movement series specific to joint nourishment & lubrication. Join Megan of Roots Wise in this discussion & hopefully decrease your joint pain now or learn how to avoid it all together! At Buffalo Mountain Coop in Hardwick, VT: If you missed the Cleanse & Detox class in March at Sweet Hollow Herbs...check it out at Buffalo Mountain Coop...a great class for anyone!!... Spring Cleanse and Detoxification Class - Megan Walsh Spring is a great time to cleanse the stagnation and debris that has accumulated over the winter. Learn about the food and herbs that make for a great spring cleanse to boost energy and rebuild that strong and vibrant mind, body and soul. We will discuss the physiology of detoxification and proper liver and digestive support. You will be presented with a step by step dietary plan, a quick, fun and simple movement sequence to get the blood flowing and you will go home with 3-5 days worth of a yummy detox tea! Megan Walsh is an herbalist and nutrition consultant. She sells teas at the Co-op (Roots Wise Herbals). She has taught various herb and nutrition classes over the years, lives in Morrisville and is a member of the coop! Fee - $10 Date and Time – Saturday, May 8th 6pm Place – Co-op Café To register contact megewroot@yahoo.com Joint Health Class - Megan Walsh Nourish and Support Your All Important Joints! Take care of your joints now to have years of injury and pain free movement throughout your life. In this class, we will discuss why joint nourishment & health is so crucial to living a fullfilling & adventure filled life & what herbs, foods, & supplements support the health of our joints. You will also learn a quick & easy movement series specific to joint nourishment & lubrication. Join Megan of Roots Wise in this discussion & hopefully decrease your joint pain now or learn how to avoid it all together! Fee - Donation Date and Time – Saturday, May 22nd 6pm Place – Co-op Café To register contact megewroot@yahoo.com ...please register with me via email for the Buffalo Mountain Coop classes at: megewroot@yahoo.com I will also be teaching a 3 part series class on "Herbs A-Z" on Thursdays May 6th, 13th and 20th. This class will focus on as many herbs as we can fit in, with an emphasis on herbs that are either native to New England or that can be easily grown here. We will go over things like parts used/actions/traditional & modern uses/how to grow/how to harvest/how to prepare etc for each of the herbs. Exact times to be announced but it will be an evening class on those nights for about 2 1/2-3 hours each night. I will send of a more detailed write up when i get to it!!! If you are interested in herbs or already have experience with working with herbs, come check it out...it will be of benefit to both the beginner and experienced!

Camps, Classes, & Events!

It's time to give you all an update with the happenings of Roots Wise... First off, starting on March 9th (this tuesday! get geared up and sign up!)is the first in a series of Adventure Conditioning Camps put on by Skye of Mocean365. Throughout the camps Roots Wise will be offering nutritional support and counseling for all those who preregister to fuel the fire and keep you active and healthy! What Mocean365 has to say about the camps: They will be on Tuesdays outside from 5-30- 7pm in Waterbury VT. The first camp called "Base Camp" is just that. Setting a base with general conditioning in a group setting outside. Nutrition work will be done by Roots Wise so you can get your machine running smooth. Movement and diet in one shot! Work the body in all planes of movement as we prepare for the more challenging work to come. Lots of fun, play based moves as well that will have you laughing as you are challenged, imagine that?! No stuffy gyms here, just fresh air, the elements(snow, rain, or shine) and preparing our body so we can do the stuff we love better and longer. Like ride our bikes, ski/board, or maybe just chase around the kids and be generally more fit and healthy and prevent injuries before they happen. We are also pleased to have some great sponsors providing support in the surrounding community. The Alchemist, Vermont Peanut Butter, I-Ride, Five Hills Bikes, and IdeRide will be adding to the goodies with some discounts and schwag as well! Big thanks to all of them! Did we mention the camps are right next to the Alchemist so lots of good food after and maybe a cold drink! Contact us asap to sign up for any of the three series of camps. Camp One- "Base Camp" March 9th-March 30th 4 session- $80 Camp Two- "Shreddy Ready Camp" April 20th-May 25th 6 sessions- $100 Camp Three-"Ready Rippers Camp" June 15th-July 20th 6 sessions- $100 Contact mocean365@gmail.com or call (802)888- 6262 to reserve your spot NOW! On March 13th come check out Roots Wise and many other incredible Vermont producers at "The Taste Of LACE". If you haven't checked out LACE yet, they are must...a hardworking crew of people all about supporting the community that sustains them. They are a grocery store, cafe and community kitchen all wrapped up in one and they fully support local agriculture, food producers and crafters in every way they can. Then on March 14th, I will be teaching a Spring cleanse class at Sweet Hollow Herbs in Johnson, Vt...come join me...it's FREE!! (but I do accept donations!) Spring Cleansing Class - Donations will be accepted Sun. March 14, 12pm – 2pm ~ Megan Walsh, Roots Wise Herbals Spring is a great time to cleanse the stagnation and debris that has accumulated over the winter. Learn about the food and herbs that make for a great spring cleanse to boost energy and rebuild that strong and vibrant mind, body and soul. We will discuss the physiology of detoxification and proper liver and digestive support. You will be presented with a step by step dietary plan, a quick, fun and simple movement sequence to get the blood flowing and you will go home with 3-5 days worth of a yummy detox tea! Sweet Hollow Herbs 50 Main St. Johnson – please pre-register 802.635.2355 In late April, I will be teaching a series of classes at Sweet Hollow Herbs. The series will cover a multitude of herbs from A-Z (focusing on those that grow in this area or can be grown in this area) and will inlcude such information as parts used, actions, traditional uses, modern uses, how to grow and how to harvest and prepare. this class will be of benefit to beginner and advanced herb students alike! More info to come! March 21st: TEA TASTING! At Healthy Living Market in Burlington, VT Healthy Living is a large health food store that is greatly supportive of local goods. I will be doing a tea tasting there on the 20th from 1-3 pm. Healthy Living Market sells my teas in bulk, which is a great, cost effective way to stock up! Check out there website at: http://www.healthylivingmarket.com/ On March 27th...Roots Wise will be featured at the Vermont Healers Expo! "Join us for our Spring Expo in Montpelier on March 27th from 9 am to 4:30 pm. This event is free to the public and will include: keynote speaker Gwen Hallsmith, workshops, demos, vendors, and more!" This event is put on by the Vermont Healers Organization and is a great chance to meet health care practitioners of all sorts and it's FREE and will be chock full of great information and education! Check out there website at: http://www.vermonthealers.org/ Soooo...lots happening, come on out and play. The time is now for health... to create a healthy lifestyle, to live that healthy lifestyle and pass it on...to have fun and live passionately in the meantime!!

Tea Tasting!

Hey everyone! Come on down to the Blue Moon this Saturday, the 5th, from 2-4pm for a Roots Wise Tea Tasting!! Sip on various samples of my herbal tea blends, talk tea with me, learn about the many ways loose leaf tea can be brewed and have fun with me!! For anyone around Vermont next weekend, I will be doing tea tastings on Saturday the 12th at LACE (Local Community Agricultural Exchange) in Barre, VT from 10-1pm then from 2-4pm at Buffalo Mountain Coop in Hardwick, VT.