Coffee falls into the stomach … ideas begin to move, things remembered arrive at full gallop …

the shafts of wit start up like sharp-shooters, similies arise, the paper is covered with ink …
-Honoré de Balzac

Coffee is my bad boyfriend.  We have an on-again, off-again love affair.  I crave it, I love the taste, then a few hours later I start feeling jittery or stressed, and kick myself.  Then I get tired.  So I go back again for another fix.  I love coffee, but he doesn’t love me back.  Still, I persist.

I remember my first cup… it was in 10th grade French class.  I got the “cool” French teacher that year.  The teacher who we wanted to chaperone our dances.  Who was a human rights activist, a bit eccentric and outspoken.  The teacher who put a poster in the classroom window, so the Principal couldn’t look in as he walked the halls.

And not only was she a bit intimidating, but the other girls in the class seemed to be part of her cool posse.  They couldn’t speak enough French to order a baguette, but they had nicknames and inside jokes, and all drank coffee together in our morning class.

And then there was me (who, in 10th grade, was very obviously not cool.)

We had a coffee maker in class (another reason that poster was blocking the window, I’m sure) and a container of French Vanilla coffee mate creamer – et voila – my love affair with coffee was born.

Sipping coffee with the cool girls, and speaking (really bad) French, I felt so grown up and sophisticated, so far away from my normal high school existence.  Maybe that’s what made me move to Paris years later…but that’s a topic for another time!

Coffee.  Is it so bad?

Coffee always seems to be in the media, with conflicting health reports.  One day it’s good for you (antioxidants! Less risk of Alzheimer’s and liver disease!), the next, it’s the beverage to avoid (Caffeine! High blood pressure! Dehydration!)

The only way to find out if coffee works for YOU is to listen to your body.

I used to drink 3, 4, 5+ cups of coffee per day.  Especially in those years when coffee houses were new and cool, and then later, working at my first job, wanting to be the busy professional clutching a cup of Starbucks.  (Was that me? Really? Cringe.)

But recently I’ve started noticing what I eat, and how it makes me feel … and I’ve realized that coffee isn’t as great for me as I thought. 

I started noticing that on days when I had more than one cup of coffee, I felt more stressed, and more mentally scattered.

I felt a lot of pressure to multi-task and do more, more, more … but was not actually more productive.  Just more stressed and busy.

I also noticed that drinking coffee in the afternoon made it hard for me to sleep at night.

So I’ve cut back.  Way back.  To one cup of decaf per day, with the occasional full-caf on the weekends or when I’m out.

I fall off the wagon sometimes, like when I’m in Italy and can’t resist the little espressos.  But overall I’m getting my relationship with coffee under control.

(Everything, that is, except my undying love for Coffeemate flavored creamer.   I am so embarrassed to admit this.  This stuff is about as un-Vintage Savoir Faire as it comes … AND it contains trans-fat!  And loads of sugar and unpronounceable ingredients!  Aaah!  One step at a time.)

What’s your experience with coffee, and caffeine in general? Love it or hate it? Do you notice any physical effects from it? Have you ever tried to give it up?  Share your experience in the comments!

How do you know when you’re stressed?

Are your shoulders tense?  Maybe you grind your teeth or twirl your hair.  Maybe you hold your breath.  Maybe you get a headache or bite your nails.

Me? I sit perched on the edge of my chair, staring at my computer, holding my breath and feeling like I don’t have enough time!  It’s not pretty.

But at least I recognize the signs now.  Because you have to recognize that you’re stressed to be able to deal with it!

Aside from making some major life changes, cutting back on caffeine and getting more exercise (which are all things to consider if you have regular stress), I like to have some quick-fixes up my sleeve.  And no, I’m not talking about a large glass of Pinot Noir.

Simple Home Remedies to Reduce Stress

1.  Sip a chamomile infusion.  Chamomile is an essential part of your home remedy toolkit!  I suggest buying loose chamomile and making your own infusion.  This basically means, put 2 Tablespoons of dried, loose chamomile flowers in a teapot (or French press), fill with boiling water, steep for 5 minutes, then strain and drink.  You might also add some honey.  Chamomile is a super safe and versatile herb – it has been used for centuries for reducing stress, relaxation and soothing upset tummies.  If you know you’re going to have a stressful day – drink chamomile tea early and often.  Yes, you can just buy chamomile tea bags, but they’re a lot more expensive than brewing your own.
2. Essential Oils to the rescue!  Lavender essential oil is the classic stress-reducer.  But I also love Clary Sage essential oil.  Clary Sage is relaxing and de-stressing, but also has a warming and uplifing effect on your emotions (which is helpful when you’re feeling frazzled!)  If you’re at home, put a few drops of one or both of the oils in an oil burner or diffuser.  On the move, you can put a drop of each oil on a handkerchief and smell it occasionally.  Or make my…
3. Stress Relief Spray: in a portable spray bottle combine some rosewater (or distilled water), and a few drops of lavender and clary sage essential oils.  Shake to combine.  Mist your face or your general environment as needed, and enjoy the relaxing aroma…
4. Take an aromatherapy bath.  Baths are relaxing enough, but for some extra stress-relief, I like to add a handful of epsom salts and 10 drops of essential oil to the running bath.  You can use the lavender/clary sage mix as above, but I also like adding some Rose essential oil or Ylang Ylang essential oil.  Just keep it to 10 drops total.  Soak for 20 minutes, then towel off and apply…
5. Stress relief body oil!  For a super simple body oil, combine 1/2 cup sweet almond oil with 10 drops total of your favorite essential oils.  Try Geranium and Rose, or for a more masculine scent, add some Sandalwood or Vetiver.   Pour into a pretty bottle and use as a moisturizer after your bath or shower.
6. Drink some water.  I know it’s not exciting, but when you’re feeling stressed make sure you’re hydrating yourself throughout the day.  Having enough water helps your body function at its peak, and also helps to flush out any toxins.  Drinking enough water also helps stabilize your mood and prevents the energy slump that comes from dehydration.
7. Eat some green, leafy veg.  Greens are the most nutrient dense food, and we often don’t eat enough of them.  In times of stress, making sure you boost your intake of green leafy vegetables like broccoli, spinach and (my favorite) kale will ensure you body gets the nutrients it needs to handle the stress!

It’s early Spring, and while walking the other day, I found one of my favorite early-spring greens … Clivers!

This plant has lots of names – clivers, cleavers, goosegrass, sticky weed, sticky willy … as the name suggests, it’s sticky.  It’s so sticky, that I’m told kids in the UK like to throw it at each other, and laugh hysterically as it’s stuck to each others clothes?  Hmm.  Do kids today still do this?  Unknown.

Anyway, aside from the obvious amusement of sticking this plant to your friends, it’s one of my absolute favorites for an internal spring cleanse.

Clivers is easy to identify, is traditionally used as a lymphatic cleanser and diruetic, and is a super simple spring cleanse remedy.

How easy?  Just put some clivers in room temperature water and let it sit overnight.  Then drink it.  That’s it.  EASY.

But before you get weirded out by the whole idea, let me explain…

We’re talking about using plants for health in this article.  So first, check out my rules for foraging.  Second, remember, I’m not a doctor or an herbalist.  I’m just a regular person who likes trying traditional remedies.  Any questions or underlying health concerns?  Talk to your doctor or a qualified herbalist first!

What is clivers?

The official name of clivers is Galium aparine.  (It’s always a good idea to check the latin name of a plant before using it, because the common names often vary by region.)

Clivers has little hooks all over the stem which make it ‘stick’  like velcro to anything which brushes up against it.  You often find clivers growing with nettles (another favorite Spring detox plant!).

Clivers grows pretty much worldwide, so you can probably find it near you!

Do you know what this plant is? It's one of my favorites.

What are the traditional uses of clivers?

Apparently the Chinese eat Clivers as a cooked vegetable, but in Europe, it’s more often used in a tea as a lymphatic cleanser.  In traditional usage, clivers acts as a filter of the lymph and a diruetic, making it useful for a Spring detox, lumps, bumps and swellings, and skin conditions.  Because it’s a diruetic, it’s not recommended for people with diabetes.

Back in the 1600s, Nicholas Culpepper recommended clivers “to keep them lean and lank, that are apt to grow fat.” (The original weight loss tonic, perhaps?)  He also said “It is a good remedy in the Spring…to cleanse the blood, and strengthen the liver, thereby to keep the body in health, and fitting it for that change of season that is coming.”

Anyway, I like clivers because it tastes like Spring.  And it’s a refreshing, simple way to get my body ready for the new season!

How do I use clivers?

My favorite Spring remedy with clivers is a Clivers Cold Infusion.

Take a handful of clivers.  Rinse it off first, if you prefer (to be safe, always pick from “above dog height”!).

Put it in a glass jar.  Cover completely with filtered water (my jar holds about 1 pint of water).  Put the lid on.  Let it sit at room temperature overnight.

In the morning, strain out the clivers, and drink.

** Don’t drink it all at once, it’s a diruetic.  With herbs, small doses frequently are best.  I like having a 1/2 cup of this clivers cold infusion every few hours throughout the day.

Storage: You could probably keep it in the fridge, covered, for one additional day maximum – but I prefer to make it fresh each day.  We’re trying to capture the fresh essence of the plant … there’s no point in keeping it longer, plus, it might go off!  Fresh is best.

What does it taste like?

It tastes green and fresh.  (But not as green as wheatgrass juice!!! Yikes.)  It’s just a lightly green tasting water, slightly sweet.  It tastes like Spring in a glass to me.

I guess that’s why it’s one of my favorite Spring cleansing remedies!

Have you ever used Clivers as a spring cleanse?  What other kinds of spring cleansing and detoxing remedies do you do?  Would love to hear them in the comments!

So when a bunch of big nutrition personalities actually agree with each other, I take notice.

And the nutrition gurus of the day seem to agree on one point – sugar is toxic.

As you know I’m currently at the Integrative Nutrition Mega Conference (and liveblogging it on twitter with #MegaIIN).  After Day 1 the anti-sugar message was clear.

At Vintage Savoir Faire, I’m all about eating real foods, whole foods, foods that your great-grandmother would recognize.

But unfortunately, great-grandma wouldn’t recognize our refined, white sugar.  Or if she did, it was only from fantasies and an occasional taste – because sugar used to be a luxury product, not an everyday part of the diet like today.

 
If you missed it, the sugar debate kicked off earlier this year when doctor Robert Lustig suggested in the science journal Nature that sugar is toxic, addictive and should be regulated like alcohol.  (If you want to learn more, check out his Sugar the Bitter Truth lecture, or this Is Sugar Toxic article.)

 
What surprised me yesterday was that four different speakers, from very diverse food philosophies, came to the same conclusion.

 
First up, Mark Sisson from Primal Blueprint.  He takes vintage to a whole other level!  We’re not talking great-grandma here – we’re talking about our paleolithic ancestors who pre-date modern agriculture!  His concept is to focus on the original whole foods: protein, vegetables and fats.  Refined sugar didn’t exist, and the only occasional sweets were wild fruits or the brave person who fought off bees for their honey.

 
Julia Ross, a well-known nutritional psychologist said that diets don’t work because we’re actually dealing with addiction.   Sugar addiction.  And while we should eat what our body truly craves, we can’t do this while we’re dealing with a sugar addiction.  This sounds dramatic – but have you ever tried to quit sugar?

How did that work out for you?  Headaches, cravings, low energy, crankiness?  Yeah, me too.

Gary Taubes presented tons of scientific evidence that the real reason we’re fat is because of insulin imbalance. And what’s the main cause of this insulin imbalance?  Sugar.  (And refined carbs, but that’s a topic for another day.)  Reducing sugar is the #1 thing he recommends to improve our health, energy, and waistlines.

The day wrapped up with David Wolfe, the iconic raw foodist.  We started the day with a meat and fat primal diet, and ended the day with all raw, cacao, superfood loaded green smoothies.  His conclusion: if you have any kind of medical condition, infection or immune issues, avoid all sugar because it suppresses the immune system and inhibits your body from healing itself.

 
I’ve gotten the message loud and clear.  Cut back on sugar.

Really, I think great-grandma would agree.  Sugar used to be relegated to dessert only.  And on special occasions.
So where does this leave an avid baker and lover of sweet things like me?  I think I’m overdue for some quality time in the kitchen to test out some new recipes…

Photo from nationaalarchief on flickr, early 1930s

“The point is simply to eat,

as opposed to eating and talking, eating and watching TV,

or eating and watching TV and gossiping on the phone while Tweeting and updating one’s Facebook status.”

-Mindful Eating as Food for Thought, NY Times.

Did you catch this article in the NY Times?  I thought it was brilliant.

Personally, I spent years (…YEARS!) eating while reading blogs or books, watching TV, writing in my journal or thinking about … well, anything other than the food I was eating.

And now that I’ve stopped (well, most of the time), the enjoyment I get from eating is so much more.

The biggest change is that I eat slower.  A lot slower.  I’m not just mindlessly shoveling it in and forgetting to chew.  Because I eat slower, my digestion is better (I never would have believed that until I tried it myself.)

Also, I eat less.  Probably because I’m eating slower, and it takes 20 minutes for the stomach to tell the brain that it’s full.  It’s also probably because I am noticing my stomach feeling fuller, instead of racing to finish my plate.

There are a few downsides to mindful eating though.  I eat slower, which can be annoying when I’m with a group and always the last to finish.  Also, when you eat mindfully, you taste your food a lot more!  So cheap, fake, processed food tastes … well, not good!  It makes you a bit pickier about what you’re eating (although this is probably good for your body in the long run!)

Sometimes I catch myself racing through a meal, or lost in thought, or unable to put down my iPad, and I try to remember to stop.  I take a breath, and focus on what I’m eating and who I’m with.

Mindful eating is such a classic bit of wisdom.  Grandma would approve.  Food-centric cultures like the French, Italians and Spanish would approve.  It just makes sense that we should pay attention when fueling our bodies.

And in our jam-packed, overbooked lives, mindful eating makes your lunch break feel, well, like a break.  Which we could all use more of these days.

What do you think about the NY Times article and mindful eating in general?  Have you tried it? How do you remind yourself to stay present?

“Routines” have such a negative connotation. Sure, they’re great for productivity – they put you on autopilot so you get stuff done. But who wants to go through life on routines? It makes life sound so dull, so typical, so uninspired and grey.

 A concept I’ve been exploring for myself is the difference between rituals and routines.

In one sense they’re very similar – something that you do over and over, the same way.  So, what the difference between a routine and a ritual? Intention.

• A routine is functional. There is stuff that needs to get done, and your routine is the steps that you take to do it.
• A ritual is also a series of steps – but it’s a sequence of carefully edited, selected steps, with a side benefit. The side benefit might be relaxation. Feeling grounded. A spiritual connection. A sense of nourishment. A sense of purpose. Or pure enjoyment.

The major difference between routine and ritual, as I see it, is the meaning you attach to the series of steps.

Let’s see how this might work in real life.

One thing I’ve been experimenting with is my morning routine. (Ahem, morning ritual.) I’ve always been big on eating breakfast, so I’ve always woken up, eaten breakfast, showered, and gotten started with my day. Sometimes I felt rushed and like I didn’t have enough time in the morning. Sometimes I felt guilty that I was taking so much time in the morning, when friends could get out the door in 15 minutes. But most of the time, I didn’t think about my morning routine, it was just something I did.

 A few months ago, some reading inspired me to think of my morning activities not as a routine, but as a ritual.  

 Instead of something that I do every day because I have to, I acknowledged the fact that I want to take this time in the morning. It’s something that I choose to do for myself every day.

 Immediately my perception of my morning activities changed. Instead of the daily grind, it was me-time. It was a series of actions I was doing, consciously, to take care of myself.

 Changing my mindset from a routine to a ritual took no extra time in the morning. But I get a lot more out of the experience. I’m actually aware during the process (well, most mornings) and I feel like I’m doing something good for myself.

 As a side benefit, I’ve noticed it’s lead me to make healthier choices at breakfast, because I’m not just seeing it as a grab-and-go meal, but rather, an opportunity to do something good for my body.

Do you have any rituals? Do you have a daily routine that you could turn into a ritual? Try it for a week and let me know what you find.

I wrote last week about food as medicine, and how we should eat for nourishment. The next day, I got a phone call from my mother.

“I love that word, nourish. It’s one of those words that sounds like what it is. You just feel warm and comfortable when you say it.”

She’s right. I’ve been playing with the concept of nourishment myself over the past year, but couldn’t quite clarify what it was that I loved so much about the concept.

Nourish.

It sounds like home. It sounds like healing, like comfort, like warmth. Like a cozy sweater. Like something that makes you feel better – be better – live better – after you do it. Something can nourish your body, nourish your mind, nourish your spirit. Nourishment seems to be the essence of healing.

I love this concept of nourishment, and want to weave it into all the elements of my life this year.

Can you see a difference between eating something “healthy” and eating something “nourishing”? Which seems more appealing?

Are there activities that you do in your daily life which are “healthy”, and others which “nourish” you?

I’m not saying that something has to be either healthy OR nourishing. In fact, most if not all truly nourishing things are healthy for us.

But perhaps everything we do because we think it’s healthy, is not actually nourishing?

Would love to hear your thoughts on this concept. How do you incorporate nourishment into your life?

Hi, I’m Amanda, the creator of Vintage Savoir Faire.  I don’t write about myself very often, but I think it’s time you met the person behind the projects.

On request from a longtime reader, I’m going to tell you about my journey to Vintage Savoir Faire … and what’s next.  2012 is going to be the biggest year of my life yet, and I am just bursting with ideas and plans to share with you – so I hope you’ll be as excited as I am about these coming months!

First, a few fun facts about my life:

• I’m an expert tap dancer.
• My favorite movie ever is Clue (has anyone else seen this 80s classic?)
• I’m from New Hampshire (or as I say here in Europe, “it’s near Boston.”)
• I studied Computer Science in university.  I guess it was my inner geek.
• When I’m in a new country, I always visit the local grocery store to check out the food!

Where it began…

After a lot of navel-gazing, I realized that I’d lost sight of one of my life dreams – to live in France.   I wasn’t sure how it could happen, but I had faith that it would work out … and eventually, it did.  I moved to Paris in 2007.  That move is still one of the biggest accomplishments of my life.

Paris je t’aime!

I love Paris for reasons too numerous to list here.  But the second glimmer of Vintage Savoir Faire happened in Paris.  French culture is really open to alternative medicine, and in the Parisian pharmacies, herbal medicine is on the shelves right beside the mainstream medications.

While in Paris I was struck by the worst UTI ever, which turned into a kidney infection and had me off work for 2 weeks.  It’s a scary experience being severely sick in another country, with no family around and having to speak to your doctor in a second language!  After that episode, I was inspired to learn about herbs that could help my body heal from that experience!  It also made me start taking my health seriously, and realize how fundamental health is to our overall quality of life.

The other thing about Paris was my immersion in the food culture, and the “French paradox” of eating well and staying thin.

I learned to stop snacking, walked everywhere, cooked constantly, shopped in markets, and found myself losing weight.  Brilliant!

London calling!

I eventually met Zak on a trip to London, and moved to the UK in 2009.  At this point I was actively learning about using herbs and food as medicine and was convinced that cooking was a key element to good health.  I took my first herbal medicine class at Neal’s Yard Remedies, and from there was referred to an experience herbalist who I continue to study with today.  It was around this time I also started Vintage Savoir Faire so I could share all of my discoveries and projects with other people!

You can change your health.

Our modern lifestyles are a bit crazy.  I know, because I’ve lived it, and still sometimes struggle to find that right balance.

We’re lacking community, are constantly “on call” and connected, overloaded by information, exposed to chemicals and fueling ourselves on packaged, processed “food”.  No wonder we’re stressed out, sick, overweight and cranky!

But there is a different way, and I’ve found it myself through cooking more, being conscious of what I put on and in my body, and remembering to get out of my head and live in the moment.  And through Vintage Savoir Faire, I want to show you how to make easy changes to improve your life and health too.

That brings me to today – and the exciting plans for 2012.

I’m currently enrolled in the Institute for Integrative Nutrition to become a certified health coach.  It’s fascinating learning all of the major dietary theories and to clarify my beliefs on how to find true health.  And much like I’ve always believed – it’s not about counting calories!

I have lots of plans for adding my new skills and knowledge into Vintage Savoir Faire.  Of course we’ll still have the projects.

But starting soon, I’m going to offer an individual and group programs to help you reach your health goals.

I’m also going to run online courses, webinars and workshops around specific topics in health and wellness.

And finally, I’m going to create different kinds of content – like this video tutorial – to make it easier for you to learn these new skills!

I’m really looking forward to this year and getting to know a lot of you personally through our work together.  I know that we can all make huge improvements in our lives and our health through simple, step-by-step changes.  

I’d love to hear from you about what you want to learn, and your personal goals for 2012.   

xx

Amanda

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!

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?

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!

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!

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!

Let’s start with a fun exercise: Quick! List 3 things you could do to improve your health.

Ok.  Did your list include things like: eat more vegetables, eat less food, exercise, stop being stressed out, sleep more, take my vitamins?

Those are on my list too.  They’re probably on ALL of our lists.  See, we all know what we should do, but the tricky part is actually making the changes to DO those things.

So.  Back to the stress thing.

We all know that continual stress is bad for our health.  There are so many articles all over the internet about that.  Including this one just recently which emphasizes all the bad stuff about stress (that we already know, thank you!) and then offers the sage advice to find work-life balance, and avoid stressful situations.

Hmmm.

Those aren’t exactly the practical tips we had hoped for.  Why is it that so much “how to reduce stress” advice requires major life changes?  ”Quit your City job and move into a country cottage, while meditating 2 hours a day and becoming vegan!”

Since this is Vintage Savoir Faire, I’m all about finding time-tested solutions to modern problems.

So here are my favorite ways to reduce stress, without changing your life.

Make a mental note of your stress symptoms

I know I’m stressed out because I grind my teeth at night.  I also notice my breathing becomes shallow and my mind starts racing.  When it gets really bad, I wake up at 3AM and can’t fall back asleep, while my mind plays out the worst case scenario of every possible situation.

Your stress symptoms might be different.  But notice what they are.  And then notice when they happen.  Because sometimes you’re so stressed out, you don’t even know you’re stressed!  So if you can notice some of those symptoms, then you can take action to deal with them…

Get mindful.  See the big picture.

The first thing to do when you notice your stress symptoms is to get out of your head.   I’ll call this mindfulness.  Get out of your head and see yourself in the situation.  Get a bit of objective perspective.  Rather than being immersed in the situation, view it as an outsider.   See the bigger picture.  Breathe.

You probably want to practice this in advance.   A great way to do this is through some guided meditations, or just paying attention to your breathing.  Sometimes just taking a step back can lower your stress.

Mmmm, nice smells.

Keep a little vial of aromatherapy oil in your handbag.   Lavender, clary sage, orange, geranium and patchouli are traditionally used to reduce stress.  You can mix one or more with some almond oil to make a nice aromatherapy oil.  After you see the big picture for a few minutes, smell the oil or rub a bit on your neck and temples.   Is aromatherapy going to fix your stress?  No, but it will help you slow down, relax, and put things in perspective.

Talk to your friends.  Have a laugh.  Run around.

You can reduce your stress levels by talking with your friends.  But don’t just wallow in the stress and focus on it.  Talk about your feelings and then focus on strategies to make it better.  Bonus points if you can have a laugh about something.  Exercise also does wonders for stress levels.  If you’re in the middle of your workday, try getting outside for a few minutes and walking around the block.  Fresh air, a change of scenery and moving your body really helps.

Extremely stressed? In shock? Try some Rescue Remedy.

This is a bit woo-woo, but it works.  Flower essences are a mixture of brandy and water that capture the vibrational essences of flowers.  There is a brilliant one called Rescue Remedy which works in times of stress, shock or life changes.  Just 2-4 drops in water is all you need.  It really works for me.  Give it a try.

Nourish your nervous system.

You know that treating the symptoms of stress is just a bandaid.  Ultimately you need to identify and eliminate the causes of stress in your life.

But since we’re talking about simple strategies, it will be worthwhile to build up your nervous system so you can cope with stress more easily.

My favorite way to nourish the immune system is through herbal teas.  For these teas to be effective, you need to take them long-term – normally one cup per day for 2-3 months.  You might try chamomile, lemon balm, skullcap or oatstraw.  I like a blend of all four.  Mix up a big batch of the tea blend, and then it’s easy to make a cup every evening.

(And here comes the diet part.  If you can, eat more dark leafy greens.  They are alkalizing and calcium rich, both of which support the nervous system.)

How do you reduce stress in your life?  We all deal with it, and would love to hear your favorite tips for staying calm!