Holiday Fitness

The holidays are a time to relax, enjoy time with family and friends, and indulge in good food, good drinks and good cheer. Dinners, parties and a busy schedule come with stress. So, why not take a break from your fitness until the New Year?

The temptation-packed holiday season can be an excuse not to exercise, but this just adds more pounds and stress that can wipe out a years worth of work and weaken motivation and confidence.  

Some suggestions to keep you motivated and disciplined are:

·         Acknowledge holidays will affect your exercise program.

·         Keep your No. 1 objective to lose weight and stay healthy.

·         If classes aren’t convenient, try an exercise video at home or swim instead.

·         Organize your day the evening before and make adjustments to your schedule for fitness.

·         Instead of trying to squeeze exercise into your schedule, take other things out.

·         Fit in three exercise sessions per week and put the times in your calendar.

·         As we indulge, add an extra workout session whenever possible.

·         Wake up early and walk or jog before work, or on lunch break.

·         Mix up your fitness routine to avoid boredom (cardio, weights, or classes).

·         To save time, combine family time with exercise. Sledding, long walks, skiing or backpacking.

·         A long weekend getaway at a warm destination for January or February, will motivate you to keep exercise a priority.

·         Create a holiday wish list for an improved body area that involves sacrifice and discipline.

·         Try home workouts when you can't make it to the gym. Many exercises can be done without any gym equipment.

·         Eat a healthy snack before you go to parties, so you don’t over indulge.

·         Start your day with a protein shake, to help with the office treat temptations.

Mona Claypoole - Director of Marketing and Wellness Support

Staff Picks for December

Low Glycemic Products I Love

There are three great items in our store that I absolutely love, that are sugar free or low glycemic and totally decadent. 

The first, Nibmor Traditional Drinking Chocolate, is a dreamy creamy hot beverage that pairs amazingly well with the Low Glycemic Gingerbread from our own Healthy Bakeshop.  This treat is sure to put anyone in the holiday mood.

My next favorite would be any of the Coco Polo Stevia Sweetened Dark Chocolate bars. These bars are not only sugar free, vegan and gluten free, but are also made with gourmet chocolate. They make perfect stocking stuffers!  Are you listening, Santa?

And lastly, I try to always have a bag of Lily’s Stevia Sweetened Dark Chocolate Chips handy for holiday baking ideas. They have an amazingly easy and yummy recipe on the package for sugar free peanut butter cups.  Try these and I guarantee that they will become a holiday favorite in your home!

- Claudia Ward, Head Buyer

Perfect for the Holiday Season

Kiss My Face Moisturizer is my go to lotion for the rough winter season. It comes in a variety of scents – Unscented, Pomegranate and Acai, Coconut and my personal favorite, Honey Calendula. Each of these moisturizers works with your skin to nourish and repair dry, cracked skin from the harshness of winter.

Made with only the very best ingredients, Kiss My Face lotions are Paraben free, pH balanced, biodegradable and are not tested on animals. These moisturizers would be a good addition to your daily skin routine and make a great holiday gift!

- CJ LaRose, Supervisor

Pick of the Month for The Healthy Deli

With the arrival of December’s cool, wintry weather comes the decadent desserts of the holidays.  At the Healthy Bakeshop, we celebrate the season with sweet treats for all, providing Vegan, Non-Gluten and Low Glycemic options for those with special diets.

My pick of the month is the Low Glycemic Iced Gingerbread Loaf: a warm, comforting blend of signature Holiday spices that takes me right back to my childhood... minus all of my grandmother’s much-loved refined sugars!

- Stephen Howe, Jr., Marketing Assistant

A Medicine Cabinet Must-Have

My tried and true remedy during cold and flu season is Boiron’s Oscillococcinum. While the name is difficult to pronounce, the benefits are easily seen. Colds for me seem to always incorporate a fever and headache. That’s when I turn to this amazing product.

Aside from its effectiveness, I love the fact that it is a homeopathic remedy. Homeopathic remedies don’t interact with supplements, medicines or food. Plus, many are labeled for use with children over the age of 2. Another bonus is that Oscillococcinum does not cause drowsiness. Backed by clinical studies and decades of worldwide use, Oscillococcinum will continue to be part of my medicine cabinet for years to come.

- Susan Kiskis, General Manager

Holiday Stress

The holidays present an array of demands - parties, shopping, baking, cleaning and entertaining. All of these demands can cause stress which can effect the holidays and your health.

Stress is the body’s response that helps you stay focused, energetic, and alert. In emergency situations, stress can even save your life - for example giving you extra strength to defend yourself. When under stress, the nervous system responds by releasing stress hormones, adrenaline and cortisol which can cause key nutrient depletion over time. Symptoms of stress can include sleeplessness, headaches, pain, anger, anxiety, fatigue, poor immunity and hormonal imbalance.

The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. Being realistic, planning ahead, strategizing, and nutritional supplements can help with overall health and holiday stress.

Here are some practical tips to help you minimize the stress that accompanies the holidays:

• Volunteering to help others can lift spirits and broaden friendships.
• Find ways to celebrate together, such as sharing pictures, emails or videos.
• Set aside grievances until after holiday gatherings.
• Set a budget before you go gift and food shopping and stick to it.
• Try alternatives to gift giving.
• Donate to a charity in someone's name.
• Give homemade gifts.
• Start a family gift exchange.
• Set aside specific days for shopping, baking, visiting friends and other activities.
• Plan your menus and make your shopping list to prevent last minute scrambling or forgotten ingredients.
• Line up help for party prep and cleanup.
• Saying “no” is ok. Friends and colleagues will understand if you can't participate in every project or activity.
• Don't abandon healthy habits. Overindulgence only adds to stress.
• Get plenty of sleep.
• Don’t skip time for physical activity.
• Make time for yourself and take a walk, listen to music, read, or get a massage.

Mona Claypoole, Director of Marketing & Wellness Assistance

DIY: Breathe Easy Shower Meltaways

Everyone seems to be suffering from congestion this season. With only a handful of ingredients, some you may already have on hand, you can create these meltaways that can help open up your nasal passages in the shower.

Ingredients

1 cup baking soda

½ cup Epsom salts

Approximately 2 tsp of water

Eucalyptus, Peppermint, Rosemary and/or Lemon essential oils

Pan or mold with shapes that are about 1” in diameter. (Silicon works best)

Directions

Combine baking soda and Epsom salts and mix well until combined. I use a whisk.

Drop small amounts of water into the blend, stir until the consistency is similar to slightly wet sand. The mixture should hold together when squeezed without crumbling or appearing wet.

Once you get the texture right, add the essential oils (personalize your blend, up to 20 drops total) and stir to combine.

Press the mixture firmly into molds and leave to harden (at least 24 hours).

When dry, remove and store in an air-tight container.

To use: Place one in the bottom of the shower when you get in. As you shower, it will dissolve, releasing essential oils and into the air.

         Nancy Mayne, Director of Wellness

Natural VS. Organic Turkeys

The centerpiece of many Thanksgiving traditions in the United States is a large meal that usually includes a large roasted turkey. Many shoppers are curious about labeling for turkeys in their local supermarkets.

“Natural” standards under USDA guidelines are not defined. According to the USDA, “natural” simply means “minimally processed.” Therefore, each manufacturer can define their “natural” process.

“Naturally Raised,” ensures animals were not given antibiotics or hormones- this label does not mean the animals have freedom, fresh air or sunlight. The term “Natural” has no relevance to animal welfare and merely indicates that the product doesn’t have artificial additives.

Most reputable organic companies that offer “natural” products don’t use artificial ingredients, chemical nitrates, growth hormones or antibiotics.  For example, Bell and Evans poultry uses the following guidelines for their natural turkeys:

• All vegetarian diet
• Raised without antibiotics
• No animal by-products
• No growth hormones
• No hexane gas
• No preservatives
• No artificial flavorings
• No fillers or extenders
• No hydrogenated oils
• No DDGS (distiller’s dry grains)
• No hexane separated soy bean meal

“Organic” standards for an organic label are clearly defined for all producers. The production process must be certified from start to finish through a yearly audit. This ensures that all of the criteria of the USDA Organic Standards are met.

USDA Organic is strictly managed through third party certification. Feed production, animal husbandry and processing materials and methods are strictly regulated.

• All vegetarian diet
• Raised without antibiotics
• No animal by-products
• No growth hormones
• No hexane gas
• No preservatives
• No artificial flavorings
• No fillers or extenders
• No hydrogenated oils
• No DDGS (distiller’s dry grains)
• No hexane separated soy bean meal
• Animals humanely treated
• Animals finished on farms
• Animals have fresh air and sunlight
• No breeding hormones
• Certified organic feed (no pesticides, herbicides or synthetic fertilizers)
• Non GMO feed

Annual Pie Bake-Off Recipes

What is the classic American dessert? Pies! The appeal of pie is hard to describe - it’s more than just a dessert. There is comfort, tradition, and memories in every bite.

Classic standards, with unique ingredients, stand out in contemporary pie shops around the country. New generations of pie eaters continue to embrace traditions with a twist. Some would say a proper pie is made from scratch, with natural ingredients, which would earn your granny’s seal of approval.

Last week, our staff volunteered for our Annual Pie Bake-Off. We have 5 sample pie recipes from our Annual Bake-Off for you to enjoy with your families over the holidays. 

Apple Pie

(Vegan and Gluten Free)

Ingredients:

2 Healthy Grocer GF/Vegan Pie Crusts

2 Teaspoons Freshly Squeezed Lemon Juice

3 Tablespoons Pure Maple Syrup

2 Tablespoons Tapioca Starch Flour

¼ Cup Unrefined Sugar

1 ¼ Teaspoon Ground Cinnamon

1/8 Teaspoon Freshly Grated Nutmeg

1/8 Teaspoon Allspice

1/8 Teaspoon Sea Salt

6 Cups Granny Smith Apples (peeled, cored, and thinly sliced)

1 Tablespoon Non Dairy Milk

1 Teaspoon Sugar (for sprinkling)

Directions:

1. Preheat oven to 350 degrees.
2. Peel and core apples. Slice into ¼ inch slices.
3. Place apple slices into a bowl of water and lemon juice, set aside.
4. Combine maple syrup, spices, and salt in a medium bowl. Combine apples to spice mixture.
5. Pour apple mixture into pie crust. Lay 2^nd crust on top, cut slits in the center for ventilation.
6. With a spatula, coat crust with non-dairy milk and sprinkle sugar on top.
7. Bake for 45-50 minutes.
8. Serve warm as is or with vanilla ice cream.

Chai Spiced Sweet Potato Pie

(Vegan and Non-Gluten)

Ingredients:

1 Healthy Grocer Vegan & Non-gluten Pie Crust

2 Medium Sweet Potatoes

2 Tablespoons Cornstarch (whisked together with ¼ cup cold water)

½ Cup Coconut Milk

¼ Cup Non-Dairy Milk (coconut milk, for an extra rich pie)

2 Tablespoons Maple Syrup

2 Teaspoons Vanilla

2 Tablespoons Cinnamon

1 Tablespoon Ground Ginger

1 Teaspoon Cardamom

½ Teaspoon Nutmeg

¼ Teaspoon Cloves

Directions:

1. Preheat oven to 400 degrees.
2. Bake sweet potatoes by poking some holes in them with a sharp knife and either baking in the oven for about 45 minutes or microwave for about 8 minutes, checking every minute or so after the first five minutes. Either way, you want them nice and tender.
3. Preheat the oven to 375 degrees.
4. Cut your sweet potatoes and let them cool for a few minutes. Scoop out the insides and place in food processor with all other non-crust ingredients. Process until smooth and scraping bowl as needed.
5. Pour batter into pie crust and smooth out with rubber scraper.
6. Bake for about 40 minutes or until set and remove from oven. Allow to cool and refrigerate before cutting.
7. Serve with coconut whipped cream (optional).

Chocolate Chip Cookie Pie

Ingredients:

9” Healthy Grocer Unbaked Pie Crust

¼ Lb. Butter (melted and cooled)

1 Cup Sugar

½ Cup Flour

2 Eggs (well beaten)

1 Teaspoon Vanilla

1 Cup Chopped Walnuts or Pecans, (nuts can be left out of recipe)

1 Cup Semi-Sweet Chocolate Chips

Directions:

1. Preheat oven to 350 degrees.
2. Mix all ingredients together in bowl. 
3. Pour ingredients into pie shell.
4. Bake 40-45 minutes.
5. The pie will be nice and gooey.
6. Serve warm or at warm temperature.

Cranberry Pear Tart Pie

(Gluten Free)

Ingredients:

9” Healthy Grocer Non Gluten and Vegan Pie Crust

6 Tablespoons Butter

2/3 Cup Sugar

¾ Cup Ground Almonds

2 Teaspoon Gluten Free Flour

1 Teaspoon Cornstarch

1 Egg

1 Teaspoon Vanilla Extract

½ Teaspoon Cinnamon

¼ Teaspoon Cardamom

3 Whole Bosch Pears (ripe)

Directions:

1. Preheat oven to 350 degrees.
2. For the almond cream: combine the butter and sugar in a food processor until smooth. Add the ground almonds, flour, and cornstarch being sure to process after the addition of each ingredient. Add the egg, vanilla, and spices and process until the almond cream is well combined.
3. To assemble the tart: Spread the almond cream evenly onto the bottom of the crust. Thinly slice 6 to 8 pear halves crosswise. Scoop each half onto a spatula and slide it onto the almond cream in the center of the tart, placing the wide end of each pear toward the edge of the crust. Gently press down on the pear to fan out the slices forming a circle of pear spokes in the center of the tart.
4. Pour the cranberries over the almond cream and arrange evenly over the tart.
5. Bake the tart for 50-60 minutes or until the almond cream is puffy and golden.
6. Cool tart on a wire rack and serve at room temperature.

Lemon Meringue Pie

Ingredients:

1 Ready Made Graham Cracker Crust

4 Large Eggs

2 Cups White Sugar

6 Tablespoons Cornstarch

¼ Teaspoon Salt

¼ Cup Cold Water

¾ Cup Fresh Organic Lemon Juice

1 ½ Cups Boiling Water

2 Tablespoons Unsalted Butter

Directions:

1. Preheat oven to 425 degrees.
2. Separate eggs, placing whites in bowl for mixing and refrigerate. Place yolks in another bowl and set aside in refrigerator.
3. For Filling: In heavy sauce pan stir together 1 ½ cups white sugar, cornstarch and salt. Pressing out all lumps. Gradually stir in, in this order cold water, lemon juice and egg yolks, beaten. When mixture is smooth, stir in boiling water.
4. Place over medium heat and cook, stirring constantly, until mixture begins to thicken and bubble. Continue cooking, stirring until thick and bubbly for 1 minute longer.  Mixture should drop from spoon in thick smooth sheets. Remove from heat and stir in unsalted butter. Stir until melted.
5. Stir for 1 minute to slightly cool and then pour filling into baked pie crust. Let filling cool to room temperature before beginning meringue.
6. For Meringue: Remove egg whites from refrigerator and using a mixer with whip attachment, beat on high until stiff peaks form when whip or beaters are stopped and raised.
7. Continue beating on high slowly adding ½ cup sugar. Continue beating until stiff pointy peaks are formed. Spoon meringue all over to cover filling completely leaving natural swirls and peaks.
8. Place in oven for 4-6 minutes or until delicate brown. Let cool. ENJOY!

Real Cinnamon, Healthy Benefits

Cinnamon has a long history, both as a spice, and as an herbal remedy. Available throughout the year, the fragrant, sweet and warm taste of cinnamon is a perfect addition to winter recipes for soups, stews, hot beverages, baked goods, hot cereals and fruit.

Cinnamon can be found in powder form, as well as rolled, dried sticks. Cinnamon sticks will last for up to one year stored in a tightly sealed glass container away from light or heat. The powder form will last only half of this time, but has a much stronger flavor.

                  

Cinnamon comes from the brown, inner bark of several trees from the genus Cinnamomum native to the Caribbean, South America, and Southeast Asia. Ceylon cinnamon is most commonly used in the Western world and Cassia cinnamon or Chinese cinnamon originates from southern China. 

Cinnamon's unique healing abilities come from the essential oils found in its bark which may help to reduce inflammation, fight bacteria and maintain healthy glucose levels. It is also known for it antioxidant properties.

Cinnamon is often referred to as an "anti-inflammatory" food. It may help to lessen inflammation with the ability to help lower the release of arachidonic acid from cell membranes.

Cinnamon may help to slow the rate at which the stomach empties after meals. This reduces the rise in blood sugar after eating to help maintain normal glucose levels.

Cinnamon is an excellent source of fiber, calcium and the trace mineral manganese which may help with antioxidant effects.

Due to cinnamon’s anti-microbial properties it is often used in gum and oral hygiene products as a mouth freshener.

Cinnamon essential oil can be applied to the skin or added to baths when combined with carrier oils such as jojoba, sweet almond, or avocado.

Cinnamon essential oil also can be inhaled after sprinkling a few drops of the oil onto a cloth or tissue, or by using an aromatherapy diffuser or vaporizer. Cinnamon essential oil may help with energy, headaches, and focus.

Here are some delicious tips to incorporate cinnamon into your daily diet.

• Drizzle flax seed oil onto whole grain toast and then sprinkle with cinnamon and honey for a healthy snack.
• Simmer cinnamon sticks with soymilk (or other milk substitute) and honey for a delicious warm beverage.
• Adding ground cinnamon to black beans for burritos or nachos for a unique, delicious taste.
• Sauté lamb with eggplant, raisins and cinnamon sticks to create a Middle Eastern inspired meal.
• Add ground cinnamon when preparing curries.

-Mona Claypoole, Director of Marketing

Vegetarian-Specific Nutritional Requirements

Vegetarian diets are healthy, nutritious, low-fat and offer high fiber which may provide health benefits for people of all ages. People come to a vegetarian diet for a multitude of reasons. While a larger number of Vegetarians in the past migrated to this diet due to animal rights, environmental impact or religious beliefs, many today are becoming vegetarian due to its wide ranging health benefits.

The key to a successful vegetarian diet is appropriate planning. Not all vegetarian foods are healthy. While refined foods such as potato chips and mac and cheese can be vegetarian, they don’t provide complete nutrients. There are six key components to consider for proper nutritional balance; protein, iron, EFA’s, calcium, zinc, vitamin B12 and D which can be found in food or in supplement form. Even while eating the healthiest vegetarian foods, you still need to be sure you're getting enough nutrients and calories in proper balance. For instance, too much fiber from vegetables in a diet can interfere with mineral absorption.

Most people require about 0.8 grams of protein per kilogram of body weight, or about 58 grams of protein per day for a 160-pound adult. Vegetarians and vegans may need 10–20% more protein in their diets to compensate for the lower digestibility of plant-based protein. Legumes, soy products, grains, nuts, seeds, and protein shakes are excellent vegetarian sources of protein.

The RDA of iron for vegetarians and vegans is 1.8 times higher than for non-vegans: 27mg versus 15mg. This is because iron from plant foods are not as bio-available as iron from animal sources. Although iron is usually adequate in vegetarians and vegans, athletes, young and pregnant women should pay special attention to make sure their needs are met. Legumes, chickpeas, adzuki beans, lentils, kidney beans, nuts, seeds, whole grains, quinoa, vegetables, dark leafy greens, dried fruits, and supplements offer vegetarian sources of iron.

Essential fatty acids, known as EFA’s, are essential to health and the body does not manufacture them. EFA’s must be obtained from food or supplements and vegetarians tend to have lower blood levels of both EPA and DHA. Omega-3's from EPA and DHA are important to help maintain cell membranes of the brain and eyes, heart health, strong bones, diabetes health, and for regulating bodily processes. If you are pregnant or breast-feeding, consider supplementing with DHA to help with brain and central nervous system support. To balance the omega 6 to omega 3 ratios, decrease corn, soy and grape seed oils. Micro algae, flaxseed oil, hempseed oil, walnuts, chia seeds, and supplements offer vegetarian sources of EFA’s.

It is challenging to maintain adequate levels of vitamin B12 on a primarily plant-based diet. Because low levels of this vitamin may increase disease and can have a negative impact on cardiovascular health, supplementation with vitamin B12 is strongly recommended. This is especially true for pregnant and lactating women for whom optimum vitamin B12 intake is crucial. Fortified foods such as meat substitutes, cereals, non-dairy beverages, nutritional yeast, and supplements offer vegetarian sources of vitamin B12.

Calcium is essential for overall body health, proper muscle and nerve function, and strong bones and teeth. Vegetarians and vegans may have lower calcium levels and lower bone density. Low protein can also contribute to low bone density. Broccoli, kale, collards, okra, Chinese greens, tofu, soy beverages, sesame seeds, almonds, legumes, dried figs and calcium-fortified foods are excellent food sources of calcium. Multi-vitamins may include enough calcium for your needs; if not, you can take a separate supplement, which might be paired with vitamin D or magnesium to help your body assimilate the nutrients. Supplements should provide only the amount missing from food—calcium overload can be toxic. The RDA for calcium is 1,000 milligrams daily for women up to age 50 and men up to age 70.

If you're a vegetarian or vegan who spends time indoors or lives in a northern climate, you may have low vitamin D levels. Vitamin D can be produced by exposure to the sun during warm months: 10–15 minutes on face and forearms for people with fairer complexion or 30 minutes to 3 hours for people with darker complexions. During cold months, you will likely have to depend on fortified foods or supplements. Sun, fortified beverages, cereals, and supplements offer vegetarian sources of vitamin D.

Plant foods tend to be lower in zinc concentrations than animal foods. The bioavailability of plant-based zinc is lower than from animal products. Deficiencies in zinc may be common in vegetarians, especially if they consume a lot of wheat bran and soy, as well as tea, chocolate and coffee. Legumes, nuts and seeds, whole grains, wheat germ, and supplements offer vegetarian sources of zinc.

When choosing supplements, be sure to look for appropriate labeling and avoid gelatin because it is derived from cattle and pigs. Be sure to look for capsules and softgels labeled veggie-caps. A good multivitamin can help to add overall nutritional coverage to your diet. In addition to calcium, vitamins D and B12, it can contain essential nutrients such calcium, vitamin D, vitamin B12, as zinc, iodine, and iron that you may be missing. Digestive enzymes and probiotics can help with good bacteria that may enhance digestion and absorption of nutrients from both supplements and foods.

Mona Claypoole - Director of Marketing and Wellness Support

Natural Alternatives for Herpes and Shingles

The virus that triggers chickenpox can also cause shingles, also called herpes zoster. Once you have had chickenpox, the virus can lay dormant in the nerve roots. Some people may never get shingles, others it will appear when stress, injury, medicines, or aging weakens the immune system. Shingles symptoms can include headaches, dizziness, weakness, flu like symptoms without a fever, or light sensitivity. You may also experience nerve pain, tingling, itching, and a rash which may turn into clusters of fluid filled blisters that will crust over in 2-4 weeks. Shingles are no longer contagious once the rash has developed crusts and the risk of spreading the virus is low if the rash is covered and hands are washed frequently.

Herpes, like shingles, is a virus that can lay dormant in the nerve roots and appears periodically. Herpes simplex 2 appears on the genitals, herpes simplex 1 appears around the mouth in the form of fever blisters or cold sores. Fatigue, sun exposure, irritation of the skin, emotional stress, physical stress and weakened immune system can be triggers to reactivate the virus. Some experience outbreaks once a year or less, while others may get them every few weeks.

Dietary changes may help inhibit the herpes and shingles virus. A diet high in lysine which is found foods such as red meat, yogurt, potatoes, brewers yeast, poultry, fish, and dairy and low in arginine which is found in nuts, peas, cereals and chocolate may help prevent or manage outbreaks. Good nutrition, supplements, homeopathic remedies, essential oils, regular sleep, exercise and stress-reduction techniques may also help prevent outbreaks. Natural alternatives and supplements are available to help relieve the symptoms, build the immune system and keep skin sores clean.

Supplement Support

• Olive Leaf may help prevent outbreaks.  It may also help to kill bacteria, Candida albicans and E. coli.
• Oil of Oregano may help strengthen the immune system.
• Monolaurin may help reduce the frequency and severity of outbreaks with immune boosting benefits.
• Beta-carotene, zinc, vitamins D, B, B6, and C with flavonoids all support the immune response and help fight viruses.
• L-lysine helps to minimize outbreaks.

 Topical Solutions

• Oregano Oil may help prevent outbreaks and symptoms with antimicrobial properties.
• Grapefruit Seed Extract liquid helps minimize the virus and has antimicrobial properties.
• Witch Hazel is a great astringent and has a drying effect to help avoid spreading. 
• Aloe Vera helps with the healing process.
• Hydrogen Peroxide helps eliminate the virus in the mouth (gargle with three parts water and one part hydrogen peroxide).
• L-lysine may help inhibit the reproduction of the virus. 
• Vitamin E and Lemon Balm may help reduce the duration or severity of outbreaks.

Homeopathic Remedies

• Dulcamara helps with sore, itchy skin eruptions.
• Natrum Muriaticum helps with burning, puffy blisters on lips.
• Rhus Toxicodendron helps with mouth irritations and red, blistered, itchy skin.
• Sepia helps with itchy skin and healing.
• Rananculus helps with nerve pains and itching.

Oils

• Grape Seed Oil helps with healing and relief of symptoms.
• Tea Tree Oil may help to disinfect sores and is drying.
• Coconut Oil may have antiviral and antibacterial properties.
• Chamomile and Bergamot Essential Oil may help reduce inflammation and disinfect cold sores.
• Sage and Geranium Essential Oils may help healing and relief of symptoms.
• Peppermint and Eucalyptus Essential Oils may help with pain and has antiviral and antibacterial properties.
• Myrrh Essential Oil helps reduce inflammation and may help to stimulate the immune system.  

Aromatherapy Recipe for Herpes/Shingles

20 drops Aura Cacia Chill Pill essential oil blend

6 drops Geranium essential oil

Aura Cacia Precious Essential sandalwood oil with jojoba essential oil blend

Fill a roll-on with Precious Essential Oil Sandalwood, then add 20 drops of Chill Pill, and 6 drops of Geranium. Apply to the affected area a few times per day.

Mona Claypoole - Director of Marketing and Wellness Support