Do you seem to catch every cold that goes around?

Or perhaps you get that one cold that just lingers on and on … until Spring?

Conventional wisdom says there’s not much you can do about this.  Colds happen.  Wash your hands, take cold medicine and get back to work!

Grandma would disagree.  And this is where things get interesting.  Because Grandma believed that what we eat is a huge factor in our health.  Literally, you are what you eat.  And that differs from our modern opinion that we can eat whatever we want and then take medication to “fix” us when we get sick.  And I’m not just talking about eating junk food, although that’s a big culprit.  Perhaps you don’t eat vegetables.  Or you eat completely fat-free and low-calorie.  Or you only eat a very limited diet.

I propose a new way to think about food.  Let’s eat food that nourishes us.  Nourishment.  That’s a nice word.  It sounds comforting, and cozy, and soothing and … tasty?  At least it sounds more appetizing than the latest scientific diet.

I’m suggesting this shift in thinking because I’ve done it myself, and it’s worked for me.  Rather than obsessing and calculating each meal, I have started to pay attention to my body and give it what it needs at that time.  Since making some simple changes, I have more energy and seem to catch colds less often.   My approach isn’t scientific, but it’s based on traditional wisdom, seasonality, and paying more attention to what foods work for my unique body, rather than the latest nutrition article.

And now I want to share this approach with you.

As you might know, I’m currently in school at the Institute for Integrative Nutrition to learn more about designing unique diet and lifestyle plans based on individual needs.  I’ve had such a positive change in my life through adjusting my diet, cooking more, and learning to make things myself – and I want to share all this good stuff with you!

This year I’ll be launching a series of workshops, online courses, and one-on-one programs to help you with all of the elements we cover on Vintage Savoir Faire: food, health, beauty and creativity.   Sneak previews and special pre-registration will be available through my mailing list – so if you’re not already a member, please sign up on the right side of the blog.

But back to what we can do immediately to avoid catching a cold this winter:

5 tips to boost your immune system and prevent winter colds

I can’t guarantee that you won’t get a cold this winter… but if you make these five changes, you should see improvements in your energy levels and notice that you don’t catch that ‘office bug’ quite so often.

1) Eat for the season:  This is straight out of our Indian Grandmothers’ Ayurvedic handbook – winter is cold and damp, so we need to eat foods that counteract that.  This means lots of warming foods like soups, casseroles and oatmeal.  It can also mean using warming spices in your cooking – things like pepper, ginger and cinnamon.

2) Eat some (healthy) fat at every meal: Eating some fat is essential for keeping you healthy and has a couple great side benefits.  In the winter, eating some fats will help keep your skin supple.    Eating fat also helps you stay full longer, so you’re more satisfied after you eat.  And, eating some healthy fat can help reduce sugar cravings (see #3).  What is healthy fat?  Cold pressed olive oil is the best one.  I also use some raw coconut oil.  And a few almonds or walnuts every day.

3) Eat less sugar.  First, sugar often causes mood swings – you feel great immediately after eating it, and then 2 hours later have a crash.  So you eat more sugar.  Fluctuating moods are not good for making you calm, low-stress and cold resistant!  Also, some studies suggest that sugar depresses the immune system.  You can (and probably will) eat sugar, just be aware of it, and try to eat less, especially if you feel like you are coming down with a cold!

4) Add some immune boosting herbs and spices:  Why not incorporate this elderberry cordial (perhaps as a hot toddy?) into your winter routine?  Other great winter herbs and spices are garlic and onions, ginger, cinnamon, cloves, and the Chinese herb astragalus.  It would be easy to get lots of wintery spices in a daily cup of Chai spice tea.

5) Keep your stress levels in check: We don’t need a study to tell us that this is true – we tend to get sick when we’re stressed out.  Stress has a real and direct effect on the immune system.  Don’t forget to take time to play this winter.  Exercise your creativity.  Learn a new skill.  Visit with a friend.  Take a hot bath.  Keeping your stress levels under control will go a long way to keeping you healthy.  Lots more stress busting tips here.

What do you eat to keep yourself healthy during the winter?  How do you nourish yourself through food? Share your tips here!

Baking bread is one of those things that sounds so intimidating at first.  When I mention I’ve been baking bread at the weekend, I inevitably get reactions like “Wow, you know how to do that?” or “You must have a lot of free time.”

Au contraire.

I’m a bit obsessed with baking, and especially with baking bread.  I truly believe that cooking more is the key to good health.  Have you ever looked at the side of a packaged bread wrapper?  There are a whole bunch of ingredients, including lots of unpronounceable chemicals (never a good sign).  You know what’s in my bread?  Flour, water, yeast, salt, and sometimes olive oil.  That’s it.

Then there’s another element to bread baking, the intangible stuff.  It’s comforting. It’s satisfying. It’s such a sense of accomplishment. It smells amazing.  You can even use breadbaking as meditation.

One of my alter-egos is a 1930s movie star preparing for a big night out.  I’m soaking in a huge, clawfooted bathtub, while sipping a glass of chilled white wine, hair perfectly coiffed, skin fresh and dewy, surrounded by luxurious bubbles up to my neck.

In reality, my baths aren’t nearly as glamorous.  In my small, London flat, we do have a bathtub (a must-have on my real estate shopping list!), but it’s small.  And kind of uncomfortable.  I can’t have my knees and my shoulders underwater at the same time.

That being said, a warm bath is still one of my go-to habits for less stress, some relaxation, and some pampering me-time.

Do you take baths?

Yes, I know showers are faster.  A shower wakes me up in the morning, but a bath is what relaxes me after a long day.  The slow speed of baths gives you time for YOU, time to reflect on your day, time to do some proper body care, and even time to soak in some herbal goodness.

Herbal goodness?  What about bubble bath!?   Yes, bubbles are fun, but most bubble bath is made from our least favorite cosmetic chemical skin irritant: Sodium Laureth Sulfate!  And unlike a shower gel which just rinses away, you soak in bubble bath for 30 minutes… and who wants to soak in chemicals?

Fortunately for us, there are tons of options for a simple, natural bath with herbal goodness and lots of relaxation power.

So what can I put in my bath?

Oh there are so many options for a DIY beauty fan!  Some are super quick, and others require a bit of preparation … I use all of these depending on how much time I have and my mood.

Essential Oils

Ease of use: super easy

The idea here is just to add 10 drops of any essential oil (or a combination) that you like to the bath water, just before you step in.  Swirl the water around to disperse the oils.  Soak and enjoy!  Essential oils work on your whole body and can be invigorating, relaxing, muscle soothing, aphrodisiac … it all depends on the oils you use!

Try these combinations:

• Lavender and sandalwood for bedtime.
• Ylang ylang or jasmine for an aphrodisiac and relaxing effect.
• Geranium and Grapefruit  or Geranium and Rosemary for energy.
• Clary sage and lavender for all-around relaxation and de-stressing.
• Eucalyptus, lavender and tea tree when you have a cold/flu!

Bath Salts

Ease of use: easy

The easiest method is just to throw a handful of epsom salts into the bathtub while you’re filling the tub.  Then I add my essential oils as usual for some fragrance.

Adding salt to a bath is a traditional remedy for soothing sore muscles and ‘detoxifying’ the body.  Does it work? I don’t know.  But it feels nice.

If you want to get fancier (or make a gift), you can make up a batch of scented bath salts and keep them in a nice container by the tub.  Here are tons of bath salt recipes.

Bath Oils

Ease of use: easy

Bath oils are another easy way to make a luxe bath.  Just pour some scented oil into the tub and bathe.

Personally, I’m anti-bath-oil because 1) I hate cleaning the tub and 2) I can’t deal with a slippery tub when I do a bad job cleaning it…

So I prefer to take a bath with salt & essential oils, then apply scented body oil afterwards as moisturizer.

If you do want to experience a bath oil, I recommend making a scented body oil first.  Apply this body oil to yourself before bathing, then get into the tub.  Voila!  Bath oil, just where you want it!  Check out some of these fabulous recipes for body oils.

Herbal Bath

Ease of use: moderate

So you don’t have essential oils?  You can use actual herbs in your bathtub!  There are a few methods of doing this:

• Brew a strong herbal tea, and add it to your bathwater
• Put herbal tea bags in your bath
• Tie up some fresh or dried herbs in a piece of cheesecloth, and add it to your bath.

Bath Bombs

Ease of use: prepare in advance

Yes, you do have to plan ahead for this one, but it’s so much fun!  Drop one bath bomb into the tub and  it starts fizzing immediately, releasing essential oils and salts into the water.  Check out my bath bomb recipe here!

With all of these options, who needs bubble bath?

Do you take baths? What’s your favorite bathtime treat?  Share your recipes and tips below!

Isn’t it just amazing when you find a vintage recipe that is perfect as-is?

I just love that.  When something that our great-great grandmothers used is still amazing, and works for us today! (Makes my job a lot easier too, not having to adapt the recipes!)

Don’t worry, I’m not talking about using a vacuum cleaner as a hairdryer, like the lady in the picture.  That top tip is best left in the past!

But you can make a really great hair rinse and conditioner in a few minutes.  It’s customized to your hair type, leaves your hair soft and shiny, and has been used by women for generations.  What is this wonder hair conditioner?  Cider vinegar.

Now, stay with me here.

Cider vinegar is used in tons of home remedies.  You might remember we made a refreshing sports drink with cider vinegar.  We also made lovely skin toner.  Elsewhere in internet land, googling “cider vinegar cures” gets you hundreds of miracle cures just using this simple ingredient.  Cider vinegar is where it’s at for home remedies.

I can’t attest to all of those cures … but cider vinegar is a wicked hair rinse – definitely one to try the next time you get a DIY beauty urge!

The Big Question – is my hair going to smell like vinegar?

You might not believe me – but no, your hair will not smell like vinegar.  It might smell slightly while damp, but when your hair is dry it will smell clean and slightly herby (depending on the herbs you use in your rinse).  You just have to try this yourself.  It really works!

How do I make a vinegar hair rinse?

All we need to do is infuse herbs in cider vinegar, or alternatively, add a few essential oils to the cider vinegar (or both!).

• To make your hair rinse, put a few handfuls of fresh herbs (see below for which herbs) in a jar, and top with cider vinegar.  Let it sit for 3 weeks, shaking occasionally.  Strain out the herbs.
• If you want, add a few drops of essential oils to the strained vinegar.
• Put in a bottle, and you’re ready to rinse!

How do I customize a vinegar hair rinse for my hair type?

The secret to the vinegar hair rinse is all about the herbs.

You can choose herbs and essential oils to match your hair type.  Make a combination of herbs that appeals to you!

Here are some suggestions:

• Rosemary – encourages hair growth, good for all hair types
• Sage – supposed to darken the hair, great for brunettes
• Chamomile – encourages golden highlights, good for blondes
• Peppermint – promotes hair growth, invigorating
• Rose – soothes an irritated scalp
• Lavender – good for all hair types, treats itchiness and dandruff

How do I use a vinegar hair rinse?

To use your vinegar hair rinse, you need to dilute it with water.  Normally I use about 1-2 TB of vinegar to 1 cup of water.

The easiest way to do this is to mark a container with a line for vinegar, and one for water.  Leave the container in the shower.  Then just pour in the right amount of vinegar, and top with water from the shower.  Easy!

After shampooing like normal, pour the diluted vinegar rinse through your hair.  Massage it through.  Now rinse it out quickly with warm water and finish with a burst of cold water (if you can!).  Just like Grandma always said, finishing your hair with a cold water rinse makes it extra shiny!

Personally, I don’t rinse my hair very well, I like to leave some of the vinegar in it.  Experiment and see what works best for you.

Have you tried a vinegar hair rinse? What are your favorite herb combinations? How did it work for you?

This is in stark contrast to my normal mode of life: an early morning wake-up bursting with ideas, followed by a full weekend in the kitchen making projects, notepad at the ready to capture ideas as they strike, and still not enough time to share all my exciting new discoveries with you!

So what’s the difference this time?

Jet lag.

I recently spent a week in the USA, and now several days later I’m sort-of adjusted back to London time… but mentally I’m just not here.  And worst of all, I’m heading back to the US again next weekend, so will go through this fun process yet again … two more times!

The more I travel, the more I realize that jet lag doesn’t just affect the quality of my sleep – it seems to throw off my entire day.  My normal morning creativeness has disappeared, and I feel mentally dull.  I need some kitchen remedies ASAP!

Here’s the plan.  I’m going to use myself as guinea pig and start testing some simple home remedies for jet lag.  Much like The Sleep Experiment, this isn’t scientific, but I really need some help!

What are your favorite remedies, tips & tricks for jet lag?  Leave them in the comments, by email or on twitter or facebook. 

Ready? Let’s get started…

What causes jet lag?

Jet lag is essentially a sleep disorder where your body clock is thrown off.  Normally your body clock operates on approximately a 24 hour cycle, which tells you when to wake up and when to go to bed.  When your body clock is confused by switching timezones, you might experience a whole set of symptoms including insomnia, fatigue, irritability, grogginess, headaches, mild depression and constipation.  The perfect way to start or end a vacation!

And now onto my jet lag home remedies…

Normally my first stop for home remedy research is my library of vintage books.  Unfortunately, jet lag is a thoroughly modern phenomenon.  When great-grandma took an Atlantic crossing by boat, she had several days to adjust to the new time zone during the journey.  Easy (aside from the seasickness, of course.)  So let’s look at some other options for simple home remedies for jet lag.

Herbs

Bartram’s Encyclopedia of Herbal Medicine recommends using herbs which help to reset the biological clock such as:

• Ginseg
• Garlic
• Gotu Kola
• Kola
• Capsicum

He also says that Ginseg is a melatonin stimulant.  I’m interested to try ginseg (boosts immunity, reduces stress, helps keep up energy) and garlic (great for the immune system).

On a personal note, I was thinking of adding:

• lemon balm which is a mild anti-depressant
• skullcap to calm my mind
• oats as a nerve restorative
• and possibly valerian to induce sleep.

My thoughts: You know how I love my herbal teas.  I’ll definitely try a few combinations to see if anything helps.  Any herbalists out there have recommendations?

Aromatherapy

•  Use two different sets of oils – one to revive you, and one to relax you before sleeping.
• Jet lag “wake up” mixture: geranium, grapefruit and rosemary.
• Jet lag “sleepy” mixture: lavender and sandalwood.
• My thoughts: I will definitely try this, I love essential oils because they’re so versatile and easy to use.  I’ll probably make a spray and a body oil. 

Supplements

• Melatonin:  Melatonin is “the hormone of darkness”.  Normally it’s secreted in your body in the evening, and tells your body to get ready for sleep.  The theory is that you can take a melatonin supplement (pill) 30 minutes before you want to go to bed, and it will give your body the boost of melatonin that is missing during jet lag.
• My thoughts: I am not very keen on taking pills, especially with hormones in them!  But I have heard such good things from friends about melatonin, I will give it a try this time.   Stay tuned for the results!  Have you tried melatonin? How did it work for you?

Lifestyle changes:

• No alcohol / caffeine on the airplane:  The theory here is that alcohol and caffeine are both dehydrating, and they can both disrupt your sleep.  So, avoid both on the plane, try to take a nap instead, and arrive at your destination hydrated and refreshed.
• My thoughts:  I really like a glass of wine on the airplane… I’m a bit jumpy during turbulence, and the alcohol definitely helps with that!  Not sure I’m ready to give that up yet.  But I will try limiting the alcohol, and drinking an extra amount of water!
• Keeping your home timezone on the trip:  This remedy involves keeping your home sleep/wake times during your trip.  It  works best on short trips when you’re in control of your schedule.  It also may involve waking up or going to bed REALLY early (or late), depending on your direction of travel.
• My thoughts: not practical for my upcoming trips where I have several scheduled events in the evenings!
• The anti-jet lag diet: This diet starts 3 days before you begin travel, and alternates feasting and fasting days to help your body prepare to reset the biological clock.  Hmmm… sounds kind of complicated?
• My thoughts: If my jet lag only lasts 4-5 days normally, not sure I want to inconvenience myself for 4 days before the flight and risk jet lag after.   Has anyone tried it?

Vintage Savoir Faire is all about good food,  handmade beauty,  kitchen remedies and  getting creative.

It is possible to be healthier, less stressed and more creative through vintage-inspired tips (aka, the wisdom of great great grandma … updated for our modern lives!)

Want to learn more?  Sign up for my free 15 part series “Balance for Busy People” on the right side of the page.  Less stress  and more energy? Yes, please!  You’ll also get information on the latest projects, events and workshops.  More info and sign up here.

You might also try joining The Sleep Experiment – I’m running an informal study to test home remedies for better sleep.  Test simple remedies in your own home and report back with the results.  Who couldn’t use more & better sleep these days??  SIGN UP HERE.

And to get started, you might like:

• 7 easy tips to reduce digital information overload,
• discover the kitchen secret for great skin,
• make your own vanilla extract,
• make these amazing Creme de Menthe bars, or
• go foraging for this yummy vintage cold & flu remedy.

Thanks again for stopping by.  And if there’s something you’d like to learn to make, let me know via email or twitter!

One of my favorite results to come out of the Sleep Experiment so far is quick and easy, completely free, and doesn’t require specialty ingredients.

What is this wonder remedy?  Lighting.

In great-grandma’s day, we woke up with the sunrise.  We went to bed when it got dark.  In the summer, we stayed awake later (to work in the garden!), in the winter, we sat around the fire and went to bed early.

Daily cycles like these were the norm for thousands of years.  And then we invented electricity.  And suddenly bright lights, computer screens, laptops, iPads, blackberries, and televisions made our body completely confused.

Now, I love technology as much as (or probably more than) the next girl.  But it can get a bit out of control.  When the last thing I do at night is check my email on my iPhone (oh, and check the progress on a few of my game apps), I know it has gone too far.

Because even if I’m relaxed after my warm lavender bath and chamomile tea – when I just do one last check of my email, we all know what happens.  75% of the time that one last little peek at email uncovers a crisis at work, or warrants just a quick reply, and suddenly your brain is back in overdrive again, making your to-do list for the next day.  Not the best mental state to fall asleep!

So the initial, overwhelmingly positive, results from the sleep study show that adjusting your lighting and screen time has a HUGE impact on your quality of sleep.  Curious to try it yourself?  Read on.

If you want to really impact your sleep quality through lighting, you need to make some adjustments in three areas:  sunlight, evening light and screen time.

Sunlight

Getting some natural sunlight during the day can help reset your circadian rhythms.  If you can get this sunlight in the morning, even better!  If you live in a gray northern climate (like London!), you might want to get a SAD (Seasonal Affectiveness Disorder) light to use for a few minutes every morning.

Evening lighting

If you make only one adjustment – this should be it.  Starting 2 hours before you go to bed, dim the lights.  Dim all of the lights.  This puts your body into a more relaxed, winding down mode to get you ready for sleep.  Although it didn’t work for every reader, the results from this change alone have been amazingly positive.

“I usually remember staying awake for an hour or more each night, but in general I can’t remember anything past going to bed.”

“It felt like adjusting the lighting set the mood for sleep even before I was in bed so my mind was slowly starting to slow down and relax.”

Adjusting the lighting can also help get your entire family in ‘bedtime mode’.  Not having children, I haven’t tried this myself but love the idea!  One reader shares:

“Doing this simple thing really created a different atmosphere and I decided to try it throughout my house to see how it would affect my kids. My husband and I dimmed lighting after dinner, this is the perfect time of year to experiment with this as there are lights on our tree and decorating our house that create a soft glow. Everyone seemed to just naturally tone it down a bit when the lighting was lower.”

One reader even combined the lighting with some other lifestyle changes and saw improvements in her skin (as someone who likes to scrutinize her pores in the mirror I think I will be trying this tip too!):

“I started taking showers in the dark.  With the bathroom door open and the hall light on, I had just enough light to see by but the mirror was in shadow. I should mention that I have moderate-mild acne. I still wash my face (oil cleanse before the shower) but I don’t ‘worry’ at it, not because of will power but because my skin looked pretty good in the dim light! After this week I can reduce my label to very mild. I attribute this to more sleep, the castor oil treatment I’ve been using, and the dim light at night. I’ve always known that less is more for my skin, mbut I haven’t had the willpower to carry though before now!”

(If you’re curious about a “castor oil treatment” check out the oil cleansing method!)

Reduce screen time

I’ve written before about reducing digital overload in your life.  I’m addicted to my screens.  For years checking email was the first thing I did in the morning, and the last thing I did at night (ok, it still is, sometimes.  I’m working on it!)

Try shutting down all the screens (TV, computers, iPads, phones etc.) about an hour before bedtime.  What can you do for that hour?  Read.  Crochet.  Talk to your partner.  Read to your children.  Work on a puzzle.  Draw.  Write in your journal.  Have a cup of tea.  Listen to music.  Any activity that is relaxing and not too mentally intensive.

OK this is simple, but not easy.  It’s a big lifestyle change for many of us.  But reducing screen time has had great results:

“The no-screen-time thing was the lynchpin for me and I’ll be continuing it. I usually check my e-mail just before bed; consciously closing my laptop and not opening it at a certain time both calmed me down and the routine of it helped my body get ready for sleep.”

“At the beginning of the week I found it really hard to mentally turn off my mind chatter. I had decided to not use my computer at all after a set time because I do notice the lighting in the computer ( even when turned down to the lowest setting ) seems to affect my ability to sleep when I use it right before bed. So changing this habit was tricky and something I would like to keep trying …I am sure that will have a profound affect on my ability to sleep.”

Curious to try this yourself?  The sleep experiment is going to stay open for awhile to collect more results and experiences, so sign up today!

Have you noticed that lighting and screen time impacts your sleep?  Share your experiences in the comments!

Better sleep without medication!

That’s something a lot of us could use this time of year.  Or any time of year, really.

You know the feeling – laying awake in bed, willing yourself to fall asleep … then glancing at the clock and getting that panicky feeling “well if I fall asleep now I can get a good 5 hours…”, then 4 hours, then… Followed by the painful next day trying to be alert when you’re really exhausted!

I hear this complaint from so many people.  SO MANY.  If you don’t struggle with sleep, consider yourself very lucky.  At least in my 30′ish female demographic, sleep troubles are rampant.  (Although unfortunately I can’t help you if the cause of your sleep deficit is a small child… that is another blog altogether!)

Here at Vintage Savoir Faire we like to be healthy and balanced.  And we like low-cost, handmade solutions that really work.  So when faced with repeated questions about home remedies for better sleep – I took action and started The Sleep Experiment.  This 2 week experiment lets you test remedies at home and report back the results which I’ll share here.  These are just preliminary results – so if you have trouble sleeping some nights, sign up today!

And now onto the results.  Remember, the sleep experiment isn’t scientific, it’s just interested readers testing remedies and sharing their experiences.  So if you’re feeling curious about a remedy, give it a try yourself (and then report back the results to us!)

Easy Home Remedies for Better Sleep

1. Chamomile tea: if you haven’t noticed, I LOVE herbal teas, especially chamomile.  And not just for the taste – but because teas are gentle, safe remedies for a number of common ailments that we can use at home!  Check out my love affair with chamomile here.   The only thing with this remedy is that you’ll want to drink the tea about an hour before bed … because drinking a big mug of liquid right before bed might interrupt your sleep with toilet breaks!   One reader who tried this remedy said she slept much better than usual.  ”Definite improvement with staying asleep – I slept very well (quite unusual for me!). I only had one night where I didn’t sleep and had quite a lot on my mind that night. I would therefore conclude it helped me with mild sleep problems but isn’t strong enough to knock me out if I am particularly worried about something.”  Totally agreed.  Herbal teas are gentle remedies, so if you’re particularly stressed you might combine several remedies for a bigger effect.

2. Warm lavender bath before bed: Taking a warm bath (or shower) about an hour before bedtime is a great way to wind-down, relax yourself AND ease into a good night’s sleep.  Why?  Apparently the drop in body temperature makes you sleepy (so take a warm bath to raise your body temp, then after the bath your temp drops and you get sleepy!)  Steffie shared: “It feels relaxing, and indulgent, both of which I need right now.  The scents don’t bother my beloved, and they are cheap and easy. One other important bit (for me!) is that the warmth of the bath/shower also helps soak out the ache of the day, making me feel even more relaxed for bed.”

3.  Start a simple meditation routine: easy visualization and breathing exercises get you out of your head (and your worries) and bring you into the present moment.  Stopping that soundtrack of worries and to-do lists in your head lets you fall asleep more quickly.  Lissa who had never meditated before said that she fell asleep faster than usual, although she “remembers lying in bed” while trying to fall asleep – this makes sense because when you mediate, you become aware of where you are (rather than lost in your thoughts).   Your ability to meditate and the effectivness improves with time – so stick with it.   And it’s a useful skill, because meditation is also great for stress relief!

By far the most commonly tested remedy was chamomile tea – with positive results and the majority of people saying it was easy to use.

The one suggestion that no one tested – no one at all – was eliminating caffeine from your routine.  Scary, I know!  But would be really curious if someone is brave enough to try it.  After the first few days of detoxing, I think you would really notice a difference.  If anyone is up for the no-caffeine challenge, let me know!  I’ve just given up coffee myself as a test – so would love to share that experience with someone else!

The Sleep Experiment is going to continue to collect more results – so if you’re interested in testing these remedies and more yourself, please sign up here today!

I believe in healthy living.  I eat kale.  I do yoga.  I make herbal remedies.  I’ve detoxed my beauty routine.  I try to live in a way that will let me live for a long time.

I also love to bake.  I love chocolate.  And food, in general.  I don’t believe in “dieting”.  I don’t believe in low-fat or eating fake sugar.  I think a nice hot toddy will cure many ailments.

The thing is – to me, these two philosophies make perfect sense together.

Being healthy is so much more than what you eat.  It’s having a balanced approach to life where your lifestyle, relationships, career, creativity, exercise, and of course your food, all support you reaching your goals.

And my perfect blend of lifestyle elements includes baking, eating and sharing the occasional indulgent treat.

Enter: the Creme de Menthe bar.  When I’m in need of an intense chocolate hit, this is it.  A rich, dense, fudgy brownie layer topped with cooling, minty buttercream, and a drizzle of bitter chocolate.  Oh, I’m in love.

To be enjoyed in moderation.

Creme de Menthe is that bright green, super sweet and minty liqueur which is used in our house for two things: making these brownies, and for spiking cups of hot chocolate (yum!).  If you prefer not to have alcohol, just use some peppermint extract in the frosting instead.

Pay no attention to the photo for presentation.  I got so carried away wanting to eat a brownie that I rushed through the photo taking process and got sloppy.  I suggest cutting these bars into thin strips because the flavor is so rich.  Also, make sure to wipe off your knife between cuts, to avoid crumbs stuck into the pretty green frosting.  Or just eat the crumbs.  That works too.

Creme de Menthe Bars

9 in x 13 in pan.  Makes approximately 36 brownies.

Brownie:

200 g. (7 oz) bittersweet baking chocolate (70% cocoa)

250 g. (8 oz) salted butter

80 g. (2/3 cup) unsweetened cocoa powder

65 g. (1/2 c.) plain white flour

1 tsp. baking powder

350 g. (1.5 cups) sugar

4 eggs

Mint Frosting:

1.5 cups (170 g) powdered (icing) sugar, sifted

2.5 Tb. butter, soft

1 Tb. creme de menthe

Drizzle:

1 oz. unsweetened or bittersweet chocolate

1 Tb. butter

Method:

Preheat the oven to 180c / 275F.  Line your baking pan greaseproof paper (or just grease the pan well).

Melt 200g. dark chocolate and 250 g. butter in a double boiler, bain marie, or a bowl over a pot of boiling water.  Remove from heat and let cool slightly.

In a mixing bowl, combine cocoa, flour, sugar and baking powder.  Add the 4 eggs and mix well.

Now pour in the melted chocolate mixture, stirring well and scraping the sides of the bowl occasionally.  This batter is super glossy and shiny!

Pour batter into prepared pan.  Bake for 25-35 minutes until the center barely jiggles when you shake the pan (a toothpick inserted in the center will still have a moist crumb on it – you want the brownies to be fudgy in the center!)

Let the brownies cool in the pan.

Frosting – In a bowl, combine the icing sugar, creme de menthe and soft butter.  Beat vigorously until it looks smooth and creamy like icing!  Spread onto the cooled brownies.

Drizzle – Again in a double boiler, melt the chocolate and butter.  Drizzle in thin lines across the top of the mint icing.

Let the icing harden in the fridge, and then slice with a thin, sharp knife, wiping the blade between cuts.

I like to store these brownies in the fridge so the icing remains firm.

What’s your coffee weakness?   I am a sucker for seasonality.  I’m talking about those fancy seasonal drinks at coffee shops, and the limited edition bottles of coffee creamer in the grocery stores.  Especially if that seasonal flavor is Pumpkin Spice (read: pumpkin pie in a glass).

There are a couple of problems with this craving for drinkable pumpkin pie goodness in my coffee:

1.  I prefer homemade coffee.  Mainly because coffee shops are really expensive.  Also, I like to drink coffee while in my PJs.  (And because I don’t know what goes into the drinks … artificially flavored syrups, zillions of calories, and who knows what else.)

2.  Flavored liquid coffee creamer doesn’t exist in the UK!  (I know!  Tragic.)

But even if you can find pumpkin spice coffee creamer in your local store – have you read the ingredients on the bottle?  It’s not made from cream.  Especially in the pumpkin spice version – there are lots of unpronounceable things, artificial flavors and tons of sugar.  It doesn’t really fit my food philosophy.

Fortunately (well, out of desperation), I came up with a solution.  Homemade pumpkin spice coffee creamer.  Made from REAL food – like cream, milk, maple syrup, and of course, pumpkin!  Just try not to drink it straight from the jar – save some for your coffee.

Making coffee creamer is quick and easy.  You could make a double batch on the weekend and it would last throughout the week in the fridge.

While testing this recipe, I wanted to do a side-by-side comparison of store-bought creamer to my homemade version to refine the taste.  Much like the vanilla extract experiment, tasting the storebought coffee creamer was absolutely disgusting!

While it is yummy in coffee, the taste of the creamer alone is so intensely strong and chemical-pumpkin flavored.  It really put me off.

Whereas, when you taste this homemade version, it is like drinking creamy liquid pumpkin pie.  It’s THAT good!

(If you want to drink a whole glass of it, I suggest making it with all milk, and serving it as an alternative to hot chocolate, maybe with whipped cream on the top.  YUM!)

Ready to make some? Here we go!

Note: I usually drink my coffee unsweetened, so I didn’t put very much maple syrup in this version.  You can increase the amount to taste.

Homemade Pumpkin Spice Coffee Creamer

Makes 1 cup

1 cup half and half (or, 1/2 c. whole milk, 1/2 c. single cream)

3 Tb. pumpkin

1/2 tsp. cinnamon

1/4 tsp. ginger

dash of cloves

dash of nutmeg

2 Tb. maple syrup (or more, to taste)

1 tsp. vanilla extract

Method:

In a pan on the stove, combine all ingredients.  Heat over medium-low until milk is steaming, whisking frequently.  (You don’t want to boil the milk! Just get it steaming.  If it does accidentally boil it, you can still use it, it just changes the flavor a bit.)

Optional: Pour through a fine mesh strainer into your pouring container, to remove any bits.  This makes your coffee smoother.

Store in the refrigerator for up to 1 week.

To use:  Just pour into coffee instead of milk!

What’s your favorite coffee creamer flavor? I think I’ll tackle Gingerbread next!

The cult of kale … are you in?  Do you munch on kale chips and extol the virtues of green smoothies for breakfast?

Or do you have no idea what I’m talking about?

Don’t worry, I didn’t until earlier this year.  And then suddenly, kale was everywhere!

For those not in-the-know, kale is a leafy, green vegetable, related to collard greens or a more wild form of cabbage.  Until the end of the Middle Ages, kale was one of the most common vegetables in Europe, and arrived in the USA in the 1800s.

My friend Laurie once requested that I write about some “vintage vegetables”.  And kale fits that profile – a veggie that was used for centuries, then forgotten about until it’s reappearance in recent years (and some good marketing – kale even has its own website!)

This leafy green is worth a try – it’s packed with nutrients, really versatile, and best of all – doesn’t turn into a pile of mush when cooked like spinach!

And get this, I’ve even started eating it… for breakfast!  (Ok, only sometimes.  I’m not that virtuous.)

Why would I want to eat kale?

Kale is absolutely packed with nutrients.  It lasts a long time in the refrigerator (much more than those bags of spinach which seems to go off within 2 days!)  And it’s a wintery vegetable, so you can find it almost year-round at the farmers market (if you’re also into the locavore movement!)

Kale is rich in magnesium, calcium and beta carotene and Vitamins C, K and A.  Apparently it also contains sulforaphane which is purported to have anti-cancer properties.  And it has lots of fiber.

Basically, eat kale, it’s good for you.  If you’re going to eat veggies, make them count!

So how do I find it?

Kale is actually really easy to find, once you know what you’re looking for.  There are tons of varieties, from green to black leaves, smooth to curly.  I commonly see curly kale sold in pre-cut bags, or you can buy individual leafs of kale and tear it up yourself.  Recently I started experimenting with a dark kale called cavolo nero (the one in the picture).  Yum.

How do I use kale?

Steam or boil kale for a few minutes until tender (you want to retain some crunch!).  Serve it sprinkled with some olive oil (and I like to add a bit of tamari soy sauce too).  It’s also great in stir-fries.  You can hide it in pesto.  Or speaking of internet cult recipes, bake it into kale chips (gorgeous tutorial here!)

I’ve even started having it for breakfast with a poached egg on toast.

Greens? For breakfast?

This issue warrants a post in itself, but basically, YES!  If cooked greens aren’t your thing, you could try them in a green smoothie (which doesn’t work for me in wintery, cold England … but maybe next summer.)

After a breakfast of greens, you’ll feel like a smug healthy person.  And you’ll probably find your mood is more stable and you have more energy (especially if you have them with some healthy fat and protein, like an egg.)

So let’s get on with it then.  Here’s my current favorite breakfast.  Poached egg and kale on toast.  Yum.

I could make this recipe a lot more fancy & complicated (sauteeing the kale with onions and garlic or in a broth) – but this is my breakfast.  It needs to be quick.  And I can make this dish in about 5 minutes once the water is boiling.

Poached Egg and Kale on Toast

 You need:

Egg

A slice of bread

Kale

Vinegar

Olive oil, salt, pepper (& soy sauce, optional)

Method:

Short version – blanch the kale, make a piece of toast, poach or fry an egg.  Put the toast on a plate, top with egg and kale, drizzle with oil and season.  Done!

Detailed version:

Boil the kettle.  While that’s boiling, rinse and dry the kale.  Rip it up into bits with your fingers, avoiding the woody stem.  (Or chop the whole thing, as you prefer).  Put it in a pan on the stove.

Once the water is boiling, pour the water over the kale.  Turn on the burner to medium heat and let it cook for about 2 minutes, until the kale goes bright green.

Pour it all into a mixing bowl on the side and let it sit (water & all … the kale still cooks & keeps warm this way).

Fill the pan half-full with boiling water from the kettle.  Add a teaspoon of vinegar.  Bring it back to a boil.

Put the bread in the toaster and start toasting!

Now poach the egg (you can always fry the egg if this is too much trouble!).  Break the egg into a glass or ladle.  With a spoon, swirl the water in the pan to make a little tornado.  Now drop the egg from the glass into the center of the tornado.  Don’t touch it!  Wait 2 min 30 seconds.  Using the spoon, remove the egg from the water.

Put the toast on a plate.  Strain the kale and put it on the plate.  Put the egg on the toast.  Drizzle with a nice glug of olive oil.  Add pepper to taste (and soy sauce on the kale, if you like).  Bon appetit!

Are you in the cult of kale? Have you ever eaten it for breakfast?  I’m in need of some new kale recipes, so share your favorites!

Have trouble sleeping?  Wake up a lot during the night?  Don’t feel rested in the morning?  Join The Sleep Experiment here.

For two weeks, your fellow readers are going to test some simple kitchen remedies for better sleep.  Then they’ll report back the results and I’ll share them here on the blog!

Want to try it?  YOU choose the remedy that you want to try.  Try it in your own home for a week, and report back the results.  Then choose a different remedy for the second week.  That’s it.  Easy!

Click here now to sign up and get all of the instructions on how to participate!

Facial skincare is an expensive habit.  I should know, Sephora gave me a gold card because I used to buy so many beauty products there!

But yet I still got breakouts and had really oily skin.  I was on a non-stop cycle of trying to find the one miracle product that would sort out my skin.

Not surprisingly, I never found it.

I have a personal theory that when there is too much choice in a type of product, it means that none of them work very well.  (Think about it.  If one of them DID actually work, we wouldn’t need the 150 other options.  We would just use what worked.)

You’ve probably read the studies that expensive moisturisers don’t work any better than their drugstore counterparts.  So what are we paying for?  Some “scientific research” which is questionable in my opinion, celebrities to advertise the products, and a nice big marketing, PR & packaging budget!

So should we just buy the cheapest moisturizer possible?

Not necessarily.  I think it’s also important to consider what ingredients are actually inside your moisturizer.

Most moisturizers, from the cheapest to the most posh, are loaded with unpronounceable chemicals.  And since a lot of what goes on your skin is absorbed into your body – this is a bit scary.

But there is a better way!  We can choose moisturizers with high-quality, natural ingredients which are good for our skin.  

And since we’re always on the lookout for a quick, handmade project – we can make our own luxe facial oils which are good for our skin, our mood AND our bank accounts!

Making your own facial oil is super easy – just pour the ingredients into a bottle, shake, and you’re finished!  Of course, for a really luxurious facial oil, you’ll need to buy some specialty ingredients like essential oils or vitamin E capsules.  But what I love about this recipe is that it’s easy and versatile.  So don’t feel like you have to buy all of the ingredients for this first batch.  Start off with one oil and a couple essential oils.  Then next time buy another oil and make a blend.

All of the ingredients are natural and will be really handy in any of your homemade beauty projects!

Luxe Facial Oil

Basic recipe:

50 ml (approx 2 ounces) of carrier oil

15 drops of essential oils (either 15 of one oil, or 5 drops each of 3 different oils … just make it 15 drops total)

1 Vitamin E capsule (optional)

Combine oils in a dark glass bottle.  Pierce the vitamin E capsule (if using) with a needle and then squeeze into the bottle.  Gently shake to combine all of the oils.  You’re done!

What types of oils should I use?

You can choose oils that are good for your skin type.  Some oils are more ‘oily’ than others, and better for dry skin.  As I have oily skin, I stick to lighter oils.  Also, in aromatherapy different essential oils are better for different skin types.  You can’t go wrong with lavender essential oil, but other oils can help with specific skin conditions.  Here are some of my suggestions, but experiment and see what works for you:

Normal skin:

Carrier oil: almond, apricot kernel

Essential oils:  lavender, rose, patchouli

Oily skin:

Carrier oil: grapeseed, jojoba (I use a combination of the two)

Essential oils: lavender, geranium & patchouli, or rosemary, peppermint and lavender

Dry skin:

Carrier oil: olive, avocado,

Essential oils: chamomile, rose, & geranium

I have more questions!

Where do I buy dark glass bottles?  Try Mountain Rose Herbs (US) or Aromantic (UK).

How long will this last? For at least a year, probably 2 years.  But I like to make it in small enough quantities (like this recipe) so that I can use it up and adjust the ingredients next time!

How do I use it?  Just put a few drops of oil on your hands, rub your hands together gently and massage into your face, concentrating on the drier areas.  I like to do a few minutes of facial massage in the evening when I apply the oil.  Relaxing!

What handmade beauty items are in your beauty routine? What would you like to learn to make? Let us know in the comments!

My kitchen just doesn’t feel homey unless I have several edible ‘experiements’ brewing and bubbling on the countertop.

Currently I’m making sloe gin and chocolate liqueur for Christmas gifts (oops, sorry everyone, you know what you’ll be getting this year…), as well as some echinachea tincture for winter colds.  But these are all infused alcohols, so they’re quick to prepare and not much of a culinary challenge.  Speaking of infused alcohols – have you made any of these projects yet?  Really, they are So Easy, and your friends will be impressed!

Projects get more interesting when live bacteria and yeast join the fun.  You might remember making sourdough bread or super veg.  These super traditional projects require catching friendly bacteria or yeast from the air and getting them to do the hard work for you!

This project is in the more advanced category.  Although it’s really easy to make, it might frighten small children when left on the counter.  (Actually, small children will probably think it’s really cool – it’s the other adults you might frighten away!).

Kombucha is one of those specialty drinks you find in health food stores and yoga studios.  It’s based on black tea which is fermented so it becomes fizzy and tart.  It’s really tasty, and some people think it does amazing things for detoxifying the body and improving your digestive system (think: inexpensive, drinkable probiotics.)

But what hooked me was the fact that you need a floating colony of bacteria to start the process (known as a mother, a mushroom or a SCOBY) … it looked so weird I just had to try it myself!

A colony of what?

Kombucha is made by yeast and bacteria consuming sugar and fermenting tea into a delicious, fizzy drink.  To get started, you have to get a colony of the right kind of bacteria and yeasts.  This colony is called either a ‘mother’, a ‘mushroom’ or a SCOBY (symbiotic colony of bacteria & yeast!).  It’s like a science experiment in a jar … that actually tastes good!

What does a kombucha mother / mushroom / SCOBY look like?

Kind of like a round piece of chicken, with brown strings hanging off the bottom.  Yeah, it’s not nice.  If you really want to see, there are some pictures here.

Where do I get a kombucha mother / mushroom / SCOBY?

The best place to get one is from a friend!  After every couple of batches of kombucha, you’ll see a new mother growing on the top of the jar.  So you can just give it to a friend to start their own batch (what a gift!)

I bought my kombucha mother over the internet in a starter kit.  Just google for “buy kombucha mushroom” and lots of results will come up.

How does kombucha taste?

It tastes slightly like tea, but also slightly sweet and tart.  It’s really refreshing, especially in hot weather.

Lots of people also mix it with some fruit cordial or fruit syrup to make flavored kombucha.  (Always add the flavorings to the finished kombucha – never while it’s brewing, as you don’t want to interfere with the bacteria.)

How do I make kombucha?

The process of making kombucha is easy.

Brew some regular black tea.  Sweeten with white sugar and let it cool to room temperature.  (Don’t worry, the bacteria eat the sugar so the end product isn’t very sweet.)

Add the kombucha ‘mother’ and some kombucha from a previous batch to get it started.

Let it sit at room temperature for 5-10 days, until it tastes good to you (the longer you let it sit, the less sweet it will taste.)

Remove ‘mother’ and some kombucha (for your next batch!)  Pour kombucha into bottles and refrigerate.

If you’re going to make kombucha I recommend getting detailed instructions online or from one of the books I use: Nourishing Traditions or Wild Fermentation.

What health foods are you curious about?  What product would you love an inexpensive, natural alternative for?  Let me know and I might feature it on the blog! 

PS: have you signed up for The Sleep Experiement yet? It starts next week!

I had an awful night of insomnia last week.  The worst ever.  Probably due to my giving up caffeine for several weeks, and then succumbing to delicious espresso in Italy last week.  Ok, not just one espresso… four of them.  (But they tasted so good!)  I was up all night staring at the ceiling, willing myself to go to sleep, with no luck.  I was not a pretty sight the next day.

Luckily I rarely have problems sleeping.  But after an informal poll of my friends, I found that getting enough sleep, and getting good quality sleep, is something a lot of women struggle with!

We’d all like to get a good night’s sleep without taking medication and without feeling groggy in the morning.  I think this is possible through simple home remedies and lifestyle changes – but which ones work the best?   I’m launching The Sleep Experiment to find out!

Click here to join the sleep experiment!