MuditaMagazineFall2020DIGITAL

Recharge and cleanse your crystals
by placing them in salt water and
placing them in the light of the
moon, or simply leave them out in a
place where they can absorb the
light.
Like your crystals, cleanse your
tarot/oracle deck by placing it in
the light of the moon, whether
inside or outside. If you are so
inclined, you can sort your cards in
order - starting with The Fool - give
them their moon bath, and shuffle
your newly energized deck.

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Celebrating Samhain There are many ways to celebrate
Samhain, but here are some
Samhain (pronounced "sow- suggestions to get you into the
en" or "saw-win") is the Celtic 'spirit' of the holiday:
festival celebrating the end of
harvest and the beginning of Celebrate nature - day hike, go
winter. According to folklore, by water, or spend some time
it is also one of the two times sitting in the forest
of the year where the Put together your ancestral
boundary between our world alter, including personal items
and the "other world" is at its and photos of deceased family
thinnest, and spirits and and friends
fairies can more easily cross "Silent Supper" - eat dinner
into our world. It is also a silently as it honors the dead
Wicca Sabbat - one of the who are otherwise silent
eight high holy days that Samhain tarot spread
correspond to the changing of Prepare moon water - in 2020
seasons - celebrating the lives there is a full moon and a blue
of loved ones who have passed moon!
on. Have a bonfire - a long time
Not surprisingly, the modern tradition to celebrate Samhain. ▪︎
Halloween we know and love
has taken many a page from
the Samhain party planning
book. So many of this holiday's
traditions are familiar to us,
including bobbing for apples
and dressing up.

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The Art of Brewing Tea
written and select photography by Emily Porter
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Tea.
The word sparks something deep within my being, as if it brings to life the
core of my soul. Tea has been used to greet loved ones, as a symbol in
religions, and becomes a ritual during a quiet moment at home or enjoying a
riveting book. It embodies a coziness we hold to us dearly.
The history of tea reaches back centuries through multiple cultures and
religions to get to what we now know tea to be. According to the Chinese,
Emperor Shen Nong accidentally discovered tea when a leaf from a tree fell
into his water from the Camellia sinensis plant, which is still the plant we use
for tea to this day. It used to be eaten as a vegetable until 1,500 years ago,
when it shifted into drink form when heat and moisture were introduced to
the leaf. They packed the tea leaves into portable cakes for easy transport
and storage. During the Ming dynasty, China cut the leaves down into loose
leaves, and the plant became incredibly important to economic trade. During
its early years, tea was more expensive than coffee, and the trade of the
product inevitably led to the Opium Wars.
When drinking a cup of this soothing hot brew, we rarely think about what
needed to happen in order for this leaf to make it into our cups. Tea is the
second most consumed drink in the world after water, which as an avid tea
drinker, I am not surprised in the least. I am actually drinking a cup of Mint
Green Tea as I write this! In my past life, as I was a barista between my film
contracts, I learned the art of making coffee and tea, which I take very
seriously in honoring the ingredients.
Steep times can vary due to tea type or the desired taste of the tea drinker,
as well as the temperature of the water.

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White Teas
Low in caffeine content, this tea is labeled as the most delicate of the teas, as it
undergoes minimal processing and comes from young leaves and buds. White
tea is plucked from the Camellia sinensis plant just before the buds open when
they are covered in white hairs, hence the name. Brewing time depends on
variation, although a good rule of thumb is 2-3 minutes to avoid bitterness.
Health benefits include: strengthens bones, promotes anti-aging, prevents
cancer, and is an antioxidant.
Oolong Tea
This tea is usually categorized as a black tea, but it is neither black or green. A
semi-oxidized fermented Chinese tea, the Camellia sinensis plant is withered
and left out in the sun to create this strong yet subtle flavor. This tea can be
used in place of an energy drink due to the high caffeine content, but does not
give you a crash. Steep for no more than a minute. Health benefits include
heart health, aids in diabetes and obesity, reduces stress, and more.
Black Tea
This tea is the most oxidized of the teas that comes from the Camellia sinensis
plant. Known for having strong flavors, this tea is bold and can be astringent if
brewed too long. Steep time is 30 seconds to 3 minutes - no longer than 5
minutes to avoid bitterness. Black tea promotes heart health, antioxidants, oral
health, and may prevent cancer cells.
Green Tea
Green tea has been known for its medicinal properties for centuries. It also
comes from the Camellia sinensis plant. Lu Yu wrote the book, The Classic of
Tea, in 620 AD, which is still considered incredibly important in green tea's
history. Steep time is 30 seconds to 3 minutes - and no longer than 5 minutes
to avoid bitterness. It is known to keep the mind focused, help with
metabolism, and may prevent cancer and cardiovascular disease.
Herbal Tea
This tea has been around for centuries as well, but is not truly a tea. It does not
come from the mother plant of teas, the Camellia sinensis plant, but rather
comes from dried fruits, spices, herbs, and flowers. This means they usually do
not have caffeine in them at all. Brew time is between 1-5 minutes, depending
on the flavor tones.
For more information, check out local Milwaukee companies such as Rishi Tea,
Wonderstate Coffee, and Canary Coffee. ▪︎

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Harvest Recipes

From the kitchens of Stephanie Krubsack & Emily Porter
photography by Emily Porter & Stephanie Krubsack; artwork by Nhi Poss

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Apple Butter in the Slow Cooker

Yield: About two 8 oz. jars
Recipe from the kitchen of Emily Porter

The season of apples is upon us, which means almost everything I will be
cooking in my kitchen will have the sweet aroma of seasonal fruit. First of all,
apple picking is one of my all time favorite things in life - period; so I have a
plethora of apple recipes. When I was young, my grandmother, who had a
big impact on me, especially during my childhood, bestowed onto me the
love of many things, including apple butter. Apple butter on toast, crackers,
muffins. Apple butter! Over a decade has gone by since she passed, and this
scrumptious spread always triggers memories of comfort, home, childhood,
and my wonderful grandmother, Seanma (abbreviated from 'seanmhathair';
Gaelic for grandmother). ▪︎
Ingredients:

5 apples of your choosing (Cortland, Fuji, or any other apple you desire)
1 tbsp honey
1 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
Pinch of nutmeg
1/2 cup of water
Directions:
Begin to heat your slow cooker on low. You can slice your apples and choose
to leave the skin on or not - I personally prefer the skin left on.. Pour all
ingredients over apples, ending with the water. Stir evenly and cover, cook
on low for 10 hours. This is a great recipe to do overnight. If you choose to
do it on the stove, I recommend starting in the morning and heating on
medium until a desired consistency, at which you would move to low heat.
After the 10 hours have passed, you will have a pulp-like consistency. Blend
until smooth, mash with potato masher, or mix in an immersion blender. Jar
all apple butter and enjoy the taste of fall!

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Pumpkin Almond Latte
Yield: 10 ounces
Recipe from the kitchen of Stephanie Krubsack
For a better-than-Starbucks pumpkin spice
latte with added real pumpkin purée, try this
healthier version of your seasonal favorite
warm drink. ▪︎
Ingredients:
2 tsp honey
1 cup hot coffee
1/4 cup dairy-free milk
1/4 tsp almond extract
1 tbsp canned pumpkin
1/4 tsp pumpkin pie spice
Directions:
Add all ingredients to a blender and enjoy!

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Rosetta Cream Pie

Yield: 8 servings
Recipe from the kitchen of Stephanie Krubsack

Ingredients for Crust: This beautiful dish is sure to impress,
with the edible "roses" made from baked
1/2 tsp salt sweet and russet potatoes, along with a
4 tbsp water creamy filling of avocado spinach sauce
1/2 cup shortening in a delicate, flaky, gluten-free crust. It
1 1/4 cup gluten-free flour is the perfect dish to bring to a family or
1 tsp apple cider vinegar friend gathering! ▪︎

Ingredients for Filling: Directions

1 tsp salt Mix the crust ingredients to form the
1 avocado dough and pat it into a greased pie pan.
1/4 tsp pepper Bake for 10 minutes at 350 degrees
1/4 cup almond milk Fahrenheit and set aside.
1 can coconut milk Gather the ingredients for the filling and
1 tbsp onion flakes add to a blender. Chop until smooth.
1 cup chopped spinach Pour mixture into a saucepan and cook
1 tbsp cornstarch (optional) on the stove top on medium heat to
1 tbsp water (optional) thicken for 10 minutes. To further
thicken, mix the cornstarch and water
Ingredients for Rosettes: together and pour into the mixture. Stir
for a couple more minutes, then pour
2 sweet potatoes the filling into the precooked crust.
2 russet potatoes To create the rosettes, take a potato
peeler and cut the potatoes into thin,
long strips, following the circumference
of each potato. Place one strip of the
sweet potato on top of a strip of russet
potato and roll into a rose shape. Place
each rose into the spinach cream pie
until the potato roses cross the entire
surface.
Bake pie for 1 hour at 350 degrees.

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Sweet Potato & Sage Soup In
Acorn Squash Bowls

Yield: 4 Acorn Squash Bowls
Recipe from the kitchen of Stephanie Krubsack

This recipe is both Directions
delicious and eco Carefully slice a thin portion off the bottom of
friendly, using the acorn each acorn squash so they rest flat. Slice off the
squash as both an top and dig out the flesh and seeds to form into
ingredient and as a a bowl. Chop up the small chunks of squash
serving dish. Serve up leftover and set aside to be used later. Place the
this savory soup for your 4 squash on a greased pan and roast at 400
next party or holiday degrees for 1 hour.
dinner. ▪︎ Chop the potato, onion, and leftover squash
Ingredients: pieces and boil in the water for about 15
minutes. Next add in the sage and salt and
4 acorn squash either use an immersion blender right in the
3 cups water same pot or place in a blender until smooth.
1/4 tsp salt After blending, place the soup back into the
1/4 tsp sage pot, add the kale, and simmer for about 10
1 sweet potato minutes, depending on how soft or crisp you
1 medium onion prefer the kale. Pour the soup into each bowl
1 cup chopped kale and top with pepitas. You can also saute ́
roasted pepitas additional chopped kale to garnish the acorn
squash soup bowls.

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Connecting to the
Moon through Yoga

by Emily Porter

Each season can bring up different emotions. Fall
brings comfort, loss, and a hint of magic for me
personally. During this season, I feel as though the
moon is beckoning me, drawing me out into who I
am at my raw core. Flowing and honoring the moon
during the fall seems quite fitting and I love moving
through fluid circular flows while practicing. Try
adding these poses into your practice this season! ▪︎

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Child's Pose

Bring the knees to the outer edges
of the mat, and sink the hips to
the ankles while reaching forward,
allowing your head to rest on the
Earth. Take this time to become
one with yourself, honoring the
moon and the ground that
supports you.

Mountain Pose

Standing through the crown chakra,
bring the arms overhead with a
circular motion facing upward to the
sky with closed eyes.

Mountain Pose with Twist
Inhale, stretching to the night sky.

On your exhale, circle the right arm
toward the back of your space, left
arm reaching forward, and turn your
head to the right side for a subtle
twist. Repeat on left side.

Seated Crescent

In a seated pose, bring the arms
overhead, and with your exhale
allow the left arm to drop to the
earth while your right arm
reaches overhead, stretching
the right side and allowing your
body to create a crescent moon
shape. Repeat on the opposite
side.

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Crescent Lunge

Honoring the moon with a bended
knee, bring the arms overhead in a
curved motion. Stand to make your
spine tall while squeezing your hips
together for balance. Close your eyes
to bring peace while honoring the
moon.

Extended Side Angle

Bring your front arm rounded to the
back, and the other arm curved over your
head. Then, bring your back arm curved
over your head, reaching toward the
front of the room while the front arm
reaches in front of the body, creating a
curve. Legs are in warrior stance. Stay
here or flow to and from reverse warrior,
creating a fluid dance movement.

Reverse Warrior

Reverse your hands, moving your
front arm to the front of the body,
and the other arm reaching back
overhead with a round motion.
Create a fluid dance movement with
both poses.

Goddess Pose

With a wide stance, bring arms
overhead into a moon - a curved five
pointed star. Spread your toes,
creating a stance to sink the hips low
with the arms curved overhead. Stay
here, or bring movement by reaching
up into a curved star, then back down
to goddess moon pose.

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Welcoming Nature's
Invitations For Healing

by Bethany Lato; photography by Emily Porter & Kristin Sautter

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Walking through the forest ignites a sense of wonder and authenticity.
The soft pad of dirt and moss below the feet; the snaps of twigs and
crinkles of leaves. The sound of birdsong high in the treetops, as if
calling out to you in welcome or in storytelling. Every so often, you
may hear a creature run through the bushes, going about its day,
hunting for food.
Each of these sounds, sights, and feelings ushers in healing and
belonging. Nature is our greatest healer, our greatest teacher, and our
source of what we need to survive as humans. As many know this
intuitively, it is easy to lose sight of this fact in our modern day, filled
with technology, hectic schedules, and city life. In recognition and
efforts to bring us back to our ancestral roots, forest bathing allows
individuals to disconnect from the hectic world for a few hours and
reconnect to the land, the air, the trees, and water. Through engaging
in invitations from nature, forest bathers not only tap into the healing
power of nature, but also find healing power within themselves.
The term forest bathing originates from the Japanese term ‘Shinrin-
yoku’. While this term was officially coined in the early 1980s in order
to aid in boosting health and wellness oriented ecotourism in Japan,
the concept of Shinrin-yoku is rooted in the traditional Japanese
religion of Shinto. Within the Shinto tradition, it is believed that all
things have indwelling spirits - including trees, dirt, rocks, water, and
the wind. The relationship formed between the human spirit and the
spirits of nature nurture a sense of healing and growth, impacting not
only the physical wellbeing, but also emotional, mental, and spiritual.
Many of these beliefs and traditions can be seen in cultures around
the globe, including within the Indigenous cultures of North and
South America and in many modern pagan traditions such as Wicca
and Neo-Druidism. Working in relationship with the earth and with
nature, many within these cultures and religions view plants as sacred,
using herbs, roots, and flowers for rituals, to deepen their relationship
with nature, other living beings, and the divine. Additionally, the forest
or other forms of nature once provided the only form of medicine,
shelter, and sense of belonging for our ancestors.
Whether you believe that nature has its own spiritual power or not,
modern scientific studies have shown evidence of nature’s healing
power for our physical and mental states. Spending time within nature

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"You carry a forest inside you. It is a mirror within of the
great forests of the world." - M. Amos Clifford

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has been proven to reduce symptoms of depression and anxiety, while
increasing feelings of gratitude, wonder, and selflessness in
individuals. Nature also invokes a deep sense of relaxation within the
body, helping to release and reduce stress levels.
While simply spending time in nature provides all of these natural
healing benefits; whether it be going for a walk, reading under a tree,
or camping; forest bathing encompasses a more mindful approach. By
engaging in ‘invitations’ that are received from the forest, forest
bathing relies on working with the forest as a partner in order to open
up your senses, be present within the current moment, and attune
with your inner self as it is reflected back to you in nature. This
requires the use of all senses, including those that go beyond the
traditional five of touch, hearing, taste, smell, and sight. Forest bathing
also includes additional senses such as:
• Mirror sensing: feeling what others are feeling, empathy
• Body radar: sense of knowing that is related to something in the
immediate environment
• Imaginable sensing: listening to the imagination to spark a daydream,
memory, insight, emotion, or urge to move
• Heart sense: the felt sense of the present moment.
There are many invitations that are frequently used within official
forest bathing sessions, as well as rituals to mark the beginning and
end of a session and a tea ceremony to further the sense of
community with nature and others. However, you do not need to be a
part of an official session to practice forest bathing. Set time aside to
unplug from the world - both physically and emotionally - and
connect to the earth through invitations from the four elements:
earth, air, fire, and water. Leave the phone at home or in the car, don’t
worry about setting a time limit on yourself, and simply notice what
you are noticing around you.

Additional Reading and Information:
• Association of Nature and Forest Therapy Guides and Programs (ANFT)
• “Your Guide to Forest Bathing: Experience the Healing Power of Nature” by
M. Amos Clifford
• “Forest Bathing: How Trees Can Help You Find Health and Happiness” by
Dr. Qing Li
• “The Secret Therapy of Trees: Harness the Healing Energy of Forest Bathing
and Natural Landscapes” by Marco Mencagli and Marco Nieri
• “The Nature Fix: Why Nature Makes Us Happier, Healthier, and More
Creative” by Florence Williams

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Walk through the forest or a wooded area until you find a tree that
invites you to sit beneath it. When you are seated comfortably, simply
notice what is around you. Use all of your senses to connect to this spot.
Find a leaf, rock, twig, or other natural object that calls to you. Spend
time observing this object with each of your senses - truly getting to
know it and beginning a relationship with it. Notice the intricacies of
colors, its texture, the smell and taste, what emotion or feelings it may
bring up inside of you. What can you learn from it?

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Water is ever moving and ever changing. Find a spot that invites you to
sit near a lake, ocean, or river. First, notice all that is going on around you
while simply being within the moment. When you feel ready, focus on
the water that called to you. Listen with all of your senses to any
messages that the water has carried toward you. Trust the message that
you may receive, and send your response back into the water. Share with
the water anything that you would like to let go of, and watch it
disappear with the movement of the water.

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Find a spot in a wooded area where you feel called to stand. If you are
able to, take off your shoes and socks, rooting your bare feet firmly to
nature’s floor. Imagine roots growing from under your feet and into the
ground - inching deeper and deeper into the soil. Then, raise your arms
above your head, imagining them as tree branches. As you become a tree
rooted in the earth, begin to sway in the breeze, becoming one with the
landscape around you.

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Within forest bathing, the element of fire can be taken literally, focusing
on a bonfire or candle, or figuratively as the fire of relationship. Either
with or without the physical element of fire present, quiet your mind and
bring your attention to the nature that surrounds you - the trees, the
plants, the animals, the flowers, the air. Imagine each living being as a
person - as someone that you could get to know on a personal level.
Choose one and begin to ask questions, listening quietly for its response.
Allow it to ask you questions as well, as a relationship goes both ways. ▪︎

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Navigating Adrenal Fatigue
During a Global Pandemic

by Amanda Hofacker
photography by Emily Porter

I knew the pandemic was affecting me energetically and
emotionally, but the added stressors brought upon by
changes to employment, the constant input of bad news from
the media, and the inability to socialize in the ways that
human beings are meant to, left me feeling much more
stressed than normal.
As a highly sensitive person, I’ve always experienced high
levels of stress, even for minor things. My consistent
schedule, sleep patterns, relationship with nature, and yoga
practice usually brought me back into balance, but with the
hit of the pandemic, all of those areas were affected. As
weeks turned into months, and uncertainty grew, I felt my
energy levels and vitality diminishing. By mid-June, I was
having joint pain, extreme insomnia, racing thoughts, a tired
but wired feeling, weakness, all day fatigue, and any little
stressor would trigger my body into completely shutting
down. I didn’t enjoy things that I normally loved, and I felt
depressed. I thought I had Lyme’s disease, given the area
where I live and my daily hiking habit, but when my lab
results came back, the naturopath I worked with said I had
severe adrenal fatigue along with disruptions to my
endocrine system.

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Adrenal fatigue isn’t fully recognized in the modern medical field, and most
regular doctors won’t do anything to treat it, but it’s a very common
diagnosis amongst those who practice holistic medicine. My practitioner
says he believes that almost 80% of Americans live with it given our
constant exposures to stress and our “go, go, go” mentality. It’s also another
reason why most Americans need coffee or stimulants to function.
According to Dr. James L. Wilson, founder of AdrenalFatigue.org, adrenal
fatigue is a collection of signs and symptoms, known as a syndrome, which
results when the adrenal glands function below the necessary level. It is
most commonly associated with intense or prolonged stress, which can be
physical or emotional in nature. Some of the most common symptoms are:

You feel tired for no reason, especially in the early morning and mid-
afternoon.
You have trouble getting up in the morning, even after a full nights sleep.
You feel rundown or overwhelmed.
You have difficulty bouncing back from stress or illness.
You crave salty and/or sweet snacks.
You feel more awake, alert, and energetic after 6PM than you do all day
You can also take an online quiz formulated by Dr. Wilson to score your
symptoms on the website.
The diagnosis clicked for me right away, including the need to urinate every
hour on the hour; it turns out your adrenals regulate a lot of things in your
body, including your fluid and sodium levels. My naturopath recommended
that I take several supplements for the next 6 months including high doses
of liposomal Vitamin C (Dr. Mercola Liposomal Vitamin C), and a kit available
through Dr. Wilson’s website, Dr. Wilson’s Adrenal Fatigue Protocol. I also
take Natural Calm Magnesium Glycinate capsules with lemon balm,
lavender, and vitamin B6 every night before bed to help relax me, eat
protein and healthy fat with each meal to balance my blood sugars, avoid
caffeine and stimulants as they further tax the adrenals, allow myself to
sleep as late as I can in the morning (this one almost never happens, but I do
try hard on weekends), and my personal favorite, adding healthy unrefined
EXTRA salt to each meal. When your adrenals aren’t functioning properly
they aren’t able to regulate fluids as well, so adding extra salt can reduce
your need to urinate frequently.

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The most important factor is eliminating stress, or learning how to manage
your stress in a way that doesn’t constantly tax your body. Strenuous exercise
and fasting are also not recommended as they can raise your cortisol levels.
Instead, my naturopath suggested walking, yoga, or Tai Chi, as each of these
exercises is effective in lowering stress hormones.
If you’re suffering with any of the symptoms I mentioned above, I highly
encourage you to reach out to a local naturopathic doctor, or do your own
research online utilizing Dr. Wilson’s website.
Sending you love and strength on your path forward through this difficult
time we are all facing together. I hope my experience and recommendations
above help you find more peace and wellness in your life. ▪︎
For more information, watch the documentary 'Unrest', found on Netflix.

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The Three Most Popular
Essential Oils & How to Use Them

by Jamie Piette Andrzejewski, Nourish Natural Products
select photography by Kristin Sautter

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The primary colors, the French mirepoix, and Destiny's Child. What do
these things have in common... they're all famous trios!
In my world, the ultimate trio includes: Lavender, Lemon, and
Peppermint essential oils.
There are so many essential oils out there, and it's easy to feel
overwhelmed. If you're curious about essential oils, but don't know
where to start, I recommend these three multitasking superstars.

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Lavender

The benefits of lavender essential oil were discovered over 2,500 years ago,
and lavender remains the most widely used essential oil in the world today.
Lavender has been scientifically shown to have antioxidant, antimicrobial,
sedative, calming, and antidepressant properties.
Here are some simple ways to incorporate lavender into your daily life.
Support more restful sleep: Mix 1-2 drops of lavender oil with 2-3 drops of
coconut oil and apply to the bottoms of your feet before bedtime to
promote relaxation.
Promote healing of scrapes, burns, and other skin irritations: Mix 3-5 drops
of lavender with a half teaspoon of coconut oil, and apply the mixture to
the affected area twice daily.
Ease headaches: Combine 2 drops each of lavender and peppermint oil with
2-3 drops of coconut oil, and apply to the forehead and temples, back of
neck, and behind the ears for calming relief.
Relax with a spa-worthy bath: Add 15 drops of lavender oil and one cup of
Epsom salts to your bath for a peaceful retreat.
Make a natural lip balm: Add 1-2 drops of lavender to the shea butter, jojoba
oil, or coconut oil to soften chapped lips.
Soothe sunburn: Add 2-3 drops of lavender oil to a half teaspoon of coconut
oil or jojoba oil and apply to sunburned skin to hydrate and heal.
Improve your mood: Diffuse 5 drops of lavender oil or inhale directly from
the bottle to quiet feelings of stress and overwhelm.

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Lemon

Lemon essential oil has been used in Ayurvedic medicine for over 1,000
years, and remains the most popular citrus essential oil today. Lemon is
best known for its ability to cleanse toxins from the body, rejuvenate
energy, purify skin, fight bacteria, and naturally deodorize spaces.
Here are some easy ways to incorporate lemon essential oil into your
daily life.
Refresh the bathroom: Place 1-2 drops of lemon oil inside your toilet paper
roll. Every time the roll spins, you'll release the scent.
Remove sticky goo: Add 3-5 drops of lemon oil directly to the residue. Rub
the spot with a damp washcloth - or your fingers. Rinse clean with water
and repeat as necessary. Effective on glass, non-porous surfaces, and
even the skin.
Boost your energy: Diffuse 5 drops of lemon oil or inhale directly from the
bottle to naturally put a little extra pep in your step.
Refresh the house: Place 1-2 drops of lemon oil inside your vacuum bag or
filter to freshen the house while you clean.
Relieve cough: Add 1-2 of the highest quality lemon essential oil to warm
water and honey.
Boost your immune system: Mix 2-3 drops of lemon oil with a half
teaspoon of coconut oil and rub the mixture into your neck and bottoms
of your feet.
Remove grease stains: Sprinkle the stain with baking soda and 2-3 drops of
lemon essential oil. Let the mixture sit for one hour. Scrape off excess
baking soda and wash as normal.
Remove odors in your kitchen: Add 5 drops of lemon oil to a cotton ball
and place it at the bottom of your trash bin.
Reduce appearance of sunspots: Mix 2-3 drops of lemon oil with a half
teaspoon of coconut oil, jojoba oil, or argan oil and massage into face and
neck to reduce acne marks, sunspots, and other areas of discoloration.

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Peppermint

Peppermint essential oil has roots in traditional European, Japanese, Chinese,
Greek, and Egyptian medicine practices. Today, peppermint oil is still one of
the most popular and versatile oils available.
Peppermint is best known for its ability to relieve muscle and joint pain,
provide respiratory benefits, reduce nausea and digestive issues, repel bugs,
and freshen breath.
Here are some easy ways to incorporate peppermint essential oil into your
daily life.
Relieve muscle and joint pain: Mix 2-3 drops of peppermint oil with a half
teaspoon of coconut oil and apply to the affected area three times daily. For
bath lovers, combine 5 drops of peppermint oil, 10 drops of lavender oil, and
one cup of Epsom salt for soothing relief.
Open your airways: Diffuse 5 drops of peppermint oil, inhale directly from the
bottle, or mix 2-3 drops of peppermint oil with a half teaspoon of coconut oil
and apply to the temples, back of neck and ears, and throat to reduce
congestion.
Ease headaches: Combine 2 drops each peppermint and lavender oil with 2-3
drops of coconut oil, and apply to forehead and temples, back of the neck,
and behind the ears.
Sharpen focus: Mix 1 drop peppermint oil with 2-3 drops of coconut oil and
apply to temples and back of neck to improve concentration.
Ease nausea and digestive discomfort: Mix 2-3 drops of peppermint oil with a
half teaspoon of coconut oil and apply to the tummy in a clockwise motion to
reduce gas, bloat, constipation, and nausea. Apply counterclockwise to ease
diarrhea.
Repel bugs: Ants, spiders, and other critters don't tolerate the smell of
peppermint. Keep them at bay by dousing cotton balls in peppermint oil and
placing them in problem areas around your house. Or, add 15 drops of
peppermint oil to a 16 oz spray bottle of water and spritz the problem areas.
Freshen breath: Add a drop of peppermint oil to your toothpaste before
brushing, or add a drop of peppermint under your tongue before drinking a
glass of water. Hello, fresh!

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A Few Helpful Notes About Essential Oils

There are so many brands of essential oils available, so it's important to do
some research before buying. You want to ensure that you're getting 100%
pure essential oil. The term "pure" can legally be used on bottles containing
as little as 5% concentration. Look at the label and ensure that the essential
oil you think you're buying is the only ingredient listed.
Visit the company's website and understand their principles. Do they have
special certifications? What type of farmers do they support? Do they
practice organic agriculture? What type of education do they provide their
customers? There are many ways to cut corners to save on costs. Make sure
that you're buying from companies that are committed to upholding the
integrity of their oils.
I strongly recommend purchasing essential oils that come in glass
containers. Essential oils are concentrated compounds that can deteriorate
plastic.
At Nourish, we're big fans of Mountain Rose Herbs, Plant Therapy, Doterra,
and Young Living. I'm confident that there are other excellent companies out
there, but these are the ones that we've extensively researched, tested, and
trust.
I mentioned (fractionated) coconut oil as the "carrier oil" in which to dilute
essential oils for topical application, but you can use any of your favorite
neutral-smelling oils, like jojoba, argan, grapeseed, hempseed, avocado, and
even olive.
We run several diffusers throughout our house on the daily, but there's no
need to invest in a diffuser when first experimenting with oils. An
inexpensive alternative is a clothespin! Simply apply 5 drops of oil to the
clothespin and clip to an air vent. Voila!
Plants are powerful and support physical, emotional, and spiritual wellbeing.
I invite you to come play and discover what essential oils can do for you. ▪︎

Jamie Piette Andrzejewski is the founder and owner of Nourish Natural Products, a
wellness company based in Milwaukee, WI that offers organic products for the body +
mind + home.

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Breathwork

written & photography by Emily Porter

We live in a society that tends to be constantly on the go. We often
get lost in the fast paced routine, needing to climb in work, social
networks, and even in wellness practices. Sometimes we can forget
to do the one most basic and important thing for our bodies and our
lives. Just breathe.
Breathwork is an easy way to calm the nervous system while
clearing the mind during a stressful day. If practiced daily, this could
calm anxiety, the mind, and help one enjoy small moments in life. In
this practice, you become your own teacher. You are the one guiding
the breathe, allowing yourself to let go and move through the
moment, clearing your thoughts to recenter the body. This can allow
hidden emotions to bubble to the surface, which is incredibly
therapeutic. I tend to practice when I find myself in a stressful
s i t u a t i o n , i n t h e m i d d l e o f a w o r k d a y, a n d r i g h t b e f o r e b e d .
The simple act of breathwork can be incredibly beneficial and can
change the landscape of an entire day. Begin by trying some of my
favorite breathwork practices below, then discover some of your
own! I encourage you to find what works best for you. One of my
favorite books to explore is Breathwork by Andrew Smart, which has
many interesting ways to grow your practice. Insight Timer, a
meditation app, is another great tool that aids in a breathwork
practice.
Basic Breathwork
Place one hand on the heart and one on the stomach. Focus on each
inhale and exhale, either silently or with ambient music to begin
clearing the mind. Let all distractions melt away and focus on the
breathe as your belly inf lates and lowers. This can allow you to relax
and refocus. Try doing it once a day or even twice a day to see what
effect takes hold.

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Square Breathing
Begin in a seated lotus position or lying down, hands on the heart or
stomach. Follow the breath with your eyes closed, allowing for equal
time on each inhale, holding of breath, and exhale. Start with four
seconds in, four seconds hold, four seconds out, and again hold
while clearing the mind, listening as your body breathes. When you
become comfortable, invite six seconds, then eight seconds, all in
equal inhalations and exhalations.
Ujjayi Breath
Ujjayi breath, or victory breath, is when you constrict the back of
the throat, mouth closed while creating a rhythmic, oceanic sound
with your breath. This is usually done in vinyasa yoga to quiet the
mind while moving one breath per movement, as well as to heat the
body. Once can also use this throughout the day to take a moment
t o f i n d z e n i f yo u n e e d t o t a k e a s e c o n d a n d c e n t e r yo u r s e l f . ▪︎

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What We Think We Know
About Breasts & Bras

by Heidi Lehmann, Master Bra Designer & Dr. Joe Rossello
select photography by Emily Porter

With over 35 years of experience in the international
undergarment industry, creating successful worldwide
high-fashion to high-performance garments for
different body types and cultural needs across the globe,
I'm definitely the unicorn in the industry. Not only am I a
creative designer that draws pretty pictures, but also
create styles utilizing the latest technologies, or invent
them.
Working with Dr. Joe, who has well over 35 years of
amazing chiropractic experience, has helped me even
more to understand the beautiful complex design of our
divine bodies, as well as their life supporting systems.
As an independent designer now based in Milwaukee,
Wisconsin, I'm working on the Vibrant Body Company
Collection, continuing the design and development for
consciously healthy designed bras and undergarments,
First Layers. This collection matches the highest
European standards in regards to chemicals used in the
production process - from fiber to finished garment - as
well as the environment of production facilities, ensuring
that no one gets hurt, and salaries are fair.
One would be surprised to learn how many chemicals
and questionable substances are used to cut corners and
save cents, in order to make money, or meet unfair
margins. In reality, we pay a high price for low costs.

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